Sub 40 10k possible?

Hi all. I have lurked in these forums for a while and I am amazed by how helpful everyone is - was hoping someone could possibly offer me some training advice, I'd really appreciate it.

I have ran a number of 10ks previously - pb of 43:50. I have never really followed a training plan, just lots of 'steady' runs at about 5 mile distance. However I would really like to run sub 40 at some point - hopefully this year. I have looked around online and realised speed training is essential, so

I tried to create a structured plan, which I started doing at the beginning of the month. Hopefully someone could offer advice/changes to help me get closer to sub 40, or isit even   achievable?

Monday - Intervals (last week was 8 x 2mins with 1 recovery)

Tuesday - Circuits training

wednesday - tempo running (last week was 4 x 5mins with 2 recovery)

thursday - rest

Friday - long run (last week 9 miles at 8mins 20 pace)

saturday - rest

sunday - easy 4 miles.

my interval/tempo runs were about 5.5 miles each in length including warm up and cool down.


Any advice would be greatly appreciated!



  • Dr.DanDr.Dan ✭✭✭

    First 3 posts here are great advice for constructing a training plan  ...

  • DT19DT19 ✭✭✭

    I don't think 5 minutes is long enough for an effective tempo, its more an interval. You'd be better doing 2 x 15 minutes. I also think Monday to Wednesday is unnecessarily tough. If doing two quality sessions already just drop the long run pace efforts and work your aerobic system. What pace is your easy running?

  • MillsyMillsy ✭✭✭
    Agreed , Monday to Wednesday looks very tough and tempo needs to be longer.

    To hit your target you will be running for 40 mins at a hard pace. There is nothing in that plan that will prepare you for that.
  • Thanks for the replies guys - appreciate all advice.

    Looking at it written down now it makes sense that the tempos are indeed far too short - it is effectively just two interval sessions i am doing at the moment? I will revisit this and make the tempos longer, I will try the 2 x 15mins suggested and work up from there. I will spread the quality sessions out more, so its intervals monday then tempo on thursday with easier days in between.

    The easy running pace at the moment is around 8 - 8:20 mins per mile.

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