PACEPLOTTER

Preparing a 10K

10K plan for 40:00

Running 40:00 over the 10K means holding 4:00/km from start to finish. It's a demanding goal: this plan assumes a real training base and consistent quality sessions.

What this time implies

Equivalent times (Riegel formula); if your current times are far off, pick an intermediate goal:

  • 5k 19:11
  • Half marathon 1:28:15
  • Marathon 3:04:00

The plan, week by week

Complete 10-week example, calibrated for a 40:00 goal (4 sessions/week). For a plan at YOUR paces aligned with YOUR race date: Personalize this plan

Training paces for this plan

01 Base 36 km
  • Tuesday 8 × 400 m at 5K pace (3:50/km), 1:15 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:10/km)
  • Thursday 2 × 8 min at threshold (4:10/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 9 km (5:10/km)
02 Base 39 km
  • Tuesday 10 × 400 m at 5K pace (3:50/km), 1:15 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:10/km)
  • Thursday 20 min at threshold (4:10/km), 15 min warm-up and cool-down
  • Sunday Long run 10 km (5:10/km)
03 Base 39 km
  • Tuesday 6 × 600 m at 5K pace (3:50/km), 1:30 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:10/km)
  • Thursday 2 × 10 min at threshold (4:10/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 11 km (5:10/km)
04 Build · recovery 39 km
  • Tuesday 6 × 1000 m at 5K pace (3:50/km), 2:00 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 8 km (5:10/km)
  • Thursday 30 min at threshold (4:10/km), 15 min warm-up and cool-down
  • Sunday Long run 9 km (5:10/km)
05 Build 43 km
  • Tuesday 6 × 800 m at 5K pace (3:50/km), 1:45 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:10/km)
  • Thursday 2 × 15 min at threshold (4:10/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 12 km (5:10/km)
06 Build 43 km
  • Tuesday 5 × 1000 m at 5K pace (3:50/km), 2:00 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:10/km)
  • Thursday 2 × 12 min at threshold (4:10/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 13 km (5:10/km)
07 Build 44 km
  • Tuesday 8 × 600 m at 5K pace (3:50/km), 1:30 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:10/km)
  • Thursday 25 min at threshold (4:10/km), 15 min warm-up and cool-down
  • Sunday Long run 14 km (5:10/km)
08 Build 47 km
  • Tuesday 6 × 1000 m at 5K pace (3:50/km), 2:00 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:10/km)
  • Thursday 3 × 10 min at threshold (4:10/km), 3 min recovery, 15 min warm-up and cool-down
  • Sunday Long run 15 km (5:10/km)
09 Taper 33 km
  • Tuesday 6 × 400 m at 5K pace (3:50/km), 1:15 jog recovery, 15 min warm-up and cool-down
  • Wednesday Easy run 10 km (5:10/km)
  • Thursday 15 min at threshold (4:10/km), 15 min warm-up and cool-down
  • Sunday Long run 8 km (5:10/km)
10 Taper 20 km
  • Tuesday 4 × 300 m at 5K pace (3:50/km), 1:15 jog recovery, 15 min warm-up and cool-down
  • Friday Easy run 4 km (5:10/km)
  • Sunday RACE DAY: 10.0 km. Enjoy it!

This plan is generated by a published method from the information you provided. It is not medical advice: see a doctor before (re)starting running, listen to your body, and skip a session if something hurts.