10K plan · 40 min

10K in 40 min: 10-week plan

10 weeks, 5 runs a week, to run a 10K in 40 min (4:00/km). Written for a VMA around 16.5 km/h. Week 1 is about 39 km; the biggest week reaches 56 km and the longest run lasts 1h20. Every session has its targets: a share of VMA for easy runs and intervals, your goal pace for race-pace work.

Weeks: 10
Runs per week: 5
Biggest week: 56 km
Race pace: 4:00 /km

Free account, you choose the start date. Every session can be moved or edited afterwards.

Weekly volume

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Base
Speed and 10K pace
Taper

Week-by-week schedule

Every session with its targets. Each one carries a step-by-step workout that goes to your watch once the plan is imported.

Targets are a share of VMA or your goal pace. Once the plan is imported, OpenAthlete works them out from the VMA in your profile, and your Garmin, COROS or Suunto watch shows your own paces.

Base

Easy volume, short fast reps and strides. The long run grows a little each week. Week 4 is lighter, to absorb the work.

Week 1Base39 km	TueFartlek20 min warm-up, 9 × (1 min fast at 92–97% VMA / 1 min easy), 10 min cool-down.92–97% VMA WedEasy run40 min easy (62–70% VMA).62–70% VMA ThuEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA SatRecovery run30 min very easy (60–66% VMA). Slower is fine.60–66% VMA SunLong run50 min at an easy, even pace (62–70% VMA).62–70% VMA
Week 2Base44 km	Tue30/30 intervals20 min warm-up, 16 × (30 s at 100–105% VMA / 30 s jog), 10 min cool-down.100–105% VMA WedEasy run45 min easy (62–70% VMA).62–70% VMA ThuTempo run20 min warm-up, 25 min steady (80–84% VMA), 10 min cool-down.80–84% VMA SatRecovery run30 min very easy (60–66% VMA). Slower is fine.60–66% VMA SunLong run1h00 at an easy, even pace (62–70% VMA).62–70% VMA
Week 3Base48 km	Tue30/30 intervals20 min warm-up, 18 × (30 s at 100–105% VMA / 30 s jog), 10 min cool-down.100–105% VMA WedEasy run45 min easy (62–70% VMA).62–70% VMA ThuTempo run20 min warm-up, 30 min steady (80–84% VMA), 10 min cool-down.80–84% VMA SatRecovery run35 min very easy (60–66% VMA). Slower is fine.60–66% VMA SunLong run1h05 at an easy, even pace (62–70% VMA).62–70% VMA
Week 4Easier week38 km	TueEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA WedEasy run40 min easy (62–70% VMA).62–70% VMA ThuEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA SatRecovery run30 min very easy (60–66% VMA). Slower is fine.60–66% VMA SunLong run45 min at an easy, even pace (62–70% VMA).62–70% VMA

Speed and 10K pace

VMA intervals and reps at 10K pace: the hardest block of the plan. Week 8 is lighter, to absorb the work.

Week 5Race pace51 km	TueVMA intervals20 min warm-up, 12 × 400 m at 100–105% VMA with 90 s jog between, 10 min cool-down.100–105% VMA WedEasy run45 min easy (62–70% VMA).62–70% VMA ThuThreshold20 min warm-up, 2 × 12 min at threshold (85–88% VMA) with 90 s jog between, 10 min cool-down.85–88% VMA SatRecovery run35 min very easy (60–66% VMA). Slower is fine.60–66% VMA SunLong run1h05 at an easy, even pace (62–70% VMA).62–70% VMA
Week 6Race pace55 km	Tue10K pace20 min warm-up, 6 × 1 km at 10K pace (4:00/km) with 90 s jog between, 10 min cool-down.Goal pace 4:00/km WedEasy run50 min easy (62–70% VMA).62–70% VMA ThuTempo run20 min warm-up, 35 min steady (80–84% VMA), 10 min cool-down.80–84% VMA SatRecovery run35 min very easy (60–66% VMA). Slower is fine.60–66% VMA SunLong run, fast finish1h15 in all: easy (62–70% VMA), then the last 10 min at 80–84% VMA.62–70% VMA80–84% VMA
Week 7Biggest week56 km	TueVMA intervals20 min warm-up, 7 × 800 m at 95–100% VMA with 2 min jog between, 10 min cool-down.95–100% VMA WedEasy run50 min easy (62–70% VMA).62–70% VMA Thu10K pace20 min warm-up, 3 × 2 km at 10K pace (4:00/km) with 2 min jog between, 10 min cool-down.Goal pace 4:00/km SatRecovery run40 min very easy (60–66% VMA). Slower is fine.60–66% VMA SunLong run1h20 at an easy, even pace (62–70% VMA).62–70% VMA
Week 8Easier week40 km	Tue10K pace20 min warm-up, 4 × 1 km at 10K pace (4:00/km) with 90 s jog between, 10 min cool-down.Goal pace 4:00/km WedEasy run40 min easy (62–70% VMA).62–70% VMA ThuEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA SatRecovery run30 min very easy (60–66% VMA). Slower is fine.60–66% VMA SunLong run50 min at an easy, even pace (62–70% VMA).62–70% VMA

Taper

Less volume, a little intensity to stay sharp, and you start the race fresh.

Week 9Taper44 km	TueVMA intervals20 min warm-up, 8 × 400 m at 100–105% VMA with 90 s jog between, 10 min cool-down.100–105% VMA WedEasy run45 min easy (62–70% VMA).62–70% VMA Thu10K pace20 min warm-up, 3 × 1 km at 10K pace (4:00/km) with 90 s jog between, 10 min cool-down.Goal pace 4:00/km SatRecovery run30 min very easy (60–66% VMA). Slower is fine.60–66% VMA SunLong run1h00 at an easy, even pace (62–70% VMA).62–70% VMA
Week 10Race week31 km	TueEasy run with goal pace35 min easy, with 4 × 1 min at 10K pace (4:00/km) in the second half.62–70% VMAGoal pace 4:00/km WedEasy run30 min easy (62–70% VMA).62–70% VMA ThuEasy run + strides25 min easy (62–70% VMA), then 4 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA SatRecovery run20 min very easy (60–66% VMA). Slower is fine.60–66% VMA SunRace day: 10KRace day. Settle at 10K pace (4:00/km) from the start and hold it; only speed up in the last kilometres if your legs say yes.Goal pace 4:00/km

Week 9Taper44 km

TueVMA intervals20 min warm-up, 8 × 400 m at 100–105% VMA with 90 s jog between, 10 min cool-down.100–105% VMA
WedEasy run45 min easy (62–70% VMA).62–70% VMA
Thu10K pace20 min warm-up, 3 × 1 km at 10K pace (4:00/km) with 90 s jog between, 10 min cool-down.Goal pace 4:00/km
SatRecovery run30 min very easy (60–66% VMA). Slower is fine.60–66% VMA
SunLong run1h00 at an easy, even pace (62–70% VMA).62–70% VMA

Week 10Race week31 km

TueEasy run with goal pace35 min easy, with 4 × 1 min at 10K pace (4:00/km) in the second half.62–70% VMAGoal pace 4:00/km
WedEasy run30 min easy (62–70% VMA).62–70% VMA
ThuEasy run + strides25 min easy (62–70% VMA), then 4 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
SatRecovery run20 min very easy (60–66% VMA). Slower is fine.60–66% VMA
SunRace day: 10KRace day. Settle at 10K pace (4:00/km) from the start and hold it; only speed up in the last kilometres if your legs say yes.Goal pace 4:00/km

Paces for this goal

Finishing in 40 min means 4:00 per kilometre on average. The plan writes every target as a share of VMA or as this goal pace. If your recent races say otherwise, check your VMA or a recent result before you start.

VMA calculator Race time predictor Pace calculator and splits

Paces for a VMA of 16.5 km/h

The VMA this plan is written for. With a different VMA, the same percentages give your own paces.

Used for	Target	Pace /km
Recovery runs	60–66% VMA	5:31–6:04
Easy and long runs	62–70% VMA	5:12–5:52
Tempo runs	80–84% VMA	4:20–4:33
Threshold	85–88% VMA	4:08–4:17
Long intervals, fartlek	92–97% VMA	3:45–3:57
VMA intervals (800 m)	95–100% VMA	3:38–3:50
Short intervals (30/30, 400 m)	100–105% VMA	3:28–3:38
Goal pace	40 min	4:00

Send the plan to your watch

Once imported, structured sessions go to Garmin, Suunto and COROS watches with their steps and paces. Activities come back from your watch or Strava and are matched to the planned session.

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