How To Run A Sub 40 Minute 10km Race! | Running Training & Tips

All runners and triathletes want to run fast, and most will have a goal time when racing. 40 minutes for 10km is a common target to aim for and in this video, Heather and Fraser explain how to train and race to beat your personal best and break the 40 minute barrier!

There are certain benchmarks when it comes to times and distances in running. For Heather, going under that elusive 40 minute mark for 10K is one of them. Whatever your current running goal is, we are going to be covering training and racing tips that will help you run faster.

This video will give you the training tools and tips to help you run a fast 10k (and hopefully break your 40 minute target!).

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[ranitbose]

Training summary from video. The training plan should include the following types of runs.
*Long steady run:* Once a week run a distance longer than race; you should be able to talk with ease during run. Goal is to the build aerobic base. Going faster is detrimental
*Tempo run:* Run at lactacte threshold, around 90% of max HR. Should able to maintain for about 20 min but is "comfortably hard". Slightly slower than race pace
*Speed work:* Goal is to improve top end speed. Run just above race in shorter intervals, e.g. 6-8x 800m with 2 min rest between each.
*Strength endurance:* Build strength endurance with hill intervals, running hard up hill and recover by jogging back down (e.g. 10x 45s), like a fartlek run.
*Easy/recovery run:* Goal is to get blood flow to muscles to promote recovery. Doesn't really matter how slow you run. Can replace this with other active recovery forms like swimming or cycling.

Close to race day, the training should taper; reduce training volume to get body ready to run race.

[DevonPixie]

I’m currently chasing a sub 60 min 10k. I took 16 minutes off recently. Currently at 1hr 7 mins 33 secs

[frogforest]

"Run up hills"


Me: *Cries in Dutch*

[birdofprey]

Running from 2011, started running consistently 3 times/week from 2019, so I've just done sub 40 mins 10km run today. Feels like quite an accomplishment, but I already did 40:29 in 2019 and then got trauma and didn't really race through 2020. Really happy about broken 40m barrier.

[myfight]

Current goal: Sub 20 min 5k. At 20;15. Been chasing it for 8 yrs

[karstenmeinders]

I agree very much on this video (I myself broke down the 40 min barrier at the age 47 in 2017 and improved it since then). I would like add my own learnings:1. Intervals of 1 km in target race pace and 400 m a slightly faster pace will mostly contribute to make you faster. It is important to run these intervals consistently (= the last one as fast as the first one). This will help you to get tough when (fast) going gets tough.If you can easily increase your pace throughout your intervals, increase your target race pace.2. At competition: in the race start block, choose your position smartly. Look at past results to learn how many people stay beneath 40 min (in smaller events, this can be the 2nd or 3rd start line). This will help you not to be encumbered by significantly slower runners which force you to switch between anaerobic overtaking actions and being blocked especially when the first part of the race course is a narrow road or path. Otherwise, you might be stuck in the 4:30 to 5:00+ min/km pack and need to waste your glycogene fot these passing actions, making your pace varying a lot. If you have found your right position, start a bit slower than 4:00/min because your physiological systems are not fully working at the start (even have you have warmed up properly). Do not start faster than 4:00/min!For a 10k at a triathlon race (= Olympic distance), the points I mentioned under 2 are not valid apart from starting pace (but this is not due to the transition from biking).

[Iron_Owlz]

Thank you for posting this, I have only been running for 5 weeks and have managed to work my way up to non stop 6.5km in 40min for my daily run. For my weekly long run I have run 10km in 1hr 15min so far, now I have a goal to work towards. I have been learning a lot of great advice watching the GTN channel, I just want to say thank you for providing me the knowledge to help improve my running and to be the best that I can be.

[muziknonstop]

The speed work at the track has improved my speed only a little bit but it has vastly improved my comfort level. I’m still in awe of those who run under 7 min miles. I’m barely able to hold a 9 minute pace for 6 miles.

[InFeSs]

Running for 1, 5 year. 26 years old boy. 2 months ago accomplished 41:35. I didn't say last words. Practice practice and practice. Hope soon I'll improve again. Love to running, give 101% myself.

[DreTheChronic]

The key is in the mileage. Run more, you'll get fitter, and you'll get quicker. You don't need speed work until you peak our your base.

[paulabbotofficial]

Going from running a 32minute 10km, with a 7 year gap, doing my first run tomorrow. This is gonna kill!! Love this info great vid!

[blastoiseddr]

I ran a 43m 10km as a teenager... now I weigh a lot more. Have been carefully controlling my diet and slowly increasing my mileage over the last month. Did my first 10km since I was a teenager and ran 71m. Looking forward to bringing that down further and further.

[masterlionofficial]

I know exactly what do u mean. I’ve done 10km in 39 minutes this year. So blessed!!!

[hudsonquay]

I've been attempting sub 40 10km for years without success. My nephew recently broke 40 min in his first race. He grew up on a hilly farm in NZ, I may have to go on work on the family farm for a summer.

[Soloeinar]

Last year I ran 10km in 42:44. Today I wilk run 10km again, but this year I am 20kg heavier. Two weeks ago I managed 46:31, but I talked with some friends the first kilometers. So I hope I can beat my record thanks to this video.

[VideoNozoki]

There are so many techniques mentioned here, I think this video would be strengthened by
having a graphic with a week filled in with the workout pattern. It would be much easier to visualize
the recommended routines.
(Thank you for an informative video.)

[rakanx]

100 PUSH A 10KM THEM EVERY SINGLE DAY!

-One Punch Man

[ruatoomey]

Started running 8 years ago at 44. First 10k was 48 plus, set a goal of 40 mins. in 4th 10k ran 40.21, thought it would be easy after that. It’s not, mentally it’s tough to run 10 sub 4 /km. I always got carried away at the start running too hard with club runners, on 1 race ran 5.20 for first mile . Way too fast Finally after 4 years of trying, at 48 years I ran 38.40 out of the blue . I’m heading for 53 now been injured on and off for 2 years and I’m going to try it again, currently running 52 minutes but giving myself till Adare 10k February 2020. Why bother, well it’s because it’s the best feeling in the world. Good luck to all

[CameronM]

Damn, I barely break 40 minutes for a 5K.

[nah]

Pre-workout and add in some resistance training for your legs!
The stronger your legs the faster you can run. I just managed my first sub 40 minutes 10k :)