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


(electronic music) – There are certain benchmarks when it comes to times
and distances for running. And for me, it’s that
elusive 40-minute 10K. – But whatever your
current running goal is, we’re going to give you the training tools and tips that will make
you run a fast 10K. (wind rushing) (electronic typing) – Let’s be realistic
and start by working out what your current 10K time would be. Now, don’t worry if you don’t have a 10K PB at the moment. There are several other
ways in which you can work out your predicted 10K pace. – But just to be clear,
a predicted 10K time wouldn’t simply be double your 5K time should you have one. But if you do, or a half-marathon or other similar running distances,
then you can input them into this pace
calculator which should give you a 10K predicted time. – If this predicts you at a minute or so and you’re eight weeks
away from your target race, then that should be a realistic target, depending on the training
you’ve been doing up until now. If, however, it comes
out at you being able to already run a 40-minute or under, then, with the correct pacing
and the right conditions, there’s no reason you can’t
go and do that tomorrow. – If you have a different
target time, however, then let’s be realistic. Assess how much training
you’re currently doing, the timeskill you’ve got
’til your target race, and just simply work backwards from there. (hip hop music) – Now you’ve got your race pace, you can work out what pace you need to train at. So, it’s time to get the work done. In order to run a fast 10K, you’re going to need to mix up your training. That includes speed
work, so running faster than your race pace. You’ll need to do some work that’s at or around race pace, tempo runs, which will be a little bit slower, and then long, steady runs. But if you are stepping
up from being a 5K runner, consistency is going to be key. – And for the simplicity of the maths, let’s issue a spot-on 40-minutes 10K. So that gives us four
minutes per kilometre, or, for the non-metrics amongst you, 6:26 per mile. So let’s assume that
you’ve got the ability to do four to five runs in your week, however, if you’re only currently doing, let’s say, two to three,
then be sure not to build that frequency up too quickly. (hip hop music) Include one long, steady run. Should be longer than your race, so in this case, more than 10K. And if you’re going to
be running with a friend, then you should be able to
chat for the whole duration. And this is important,
because you really won’t gain any extra from doing
it that much faster, and that builds the aerobic
base that we’re looking for. And going any faster actually is going to be detrimental in the long run. (hip hop music) – This is running at
your anaerobic threshold where your body isn’t
producing more lactic than it can remove, so
you’re not going to get a build-up of lactic
acid and you won’t get that horrible jelly-leg feeling. It’s often thought of as
being comfortably hard so running at around 90%
of your maximum heart rate and a pace that you
should be able to maintain for 20 to 25 minutes. This is going to be slightly
slower than your race pace, but don’t get hung up on
looking at your watch. It’s more about the
effort, so you’re going to be running at your top-end, and it’s a session I personally really enjoy ’cause it feels like
you’ve done a really decent amount of work afterwards. (hip hop music) – Speed work. These are about the
sessions that are going to help you with your top-end speed. But I’ll warn you, if it’s done correctly, they’re going to hurt. This is about the quality. It’s going to be running
faster than your race pace, but, of course, for shorter intervals. For example, a session
of six to eight by 800’s targeting just faster than your race pace. Race pace being 96 seconds per lap, so giving us 3:05 to 3:10 per 800 metres with two minutes of rest between each 800. Then, each week, progress this by reducing your rest and or increasing
the number of reps. But crucially keeping the pace the same. (hip hop music) – You need strength endurance for a 10K and hills are a great way to build this. So try to incorporate at least once a week either a short, sharp hill effort when you run hard up the hill and then recover by jogging back down it. So, for example, 45-second
efforts times 10, or incorporate it into a longer run. If you’re doing it on a longer run, find an undulating terrain and then you’ll naturally work hard up the hills, easy down the hills, making it into a natural Fartlek-type run. (hip hop music) – Now, this is as per the long run but it should be even easier. This is just about the mind switching off, you’re getting the body moving. And it really doesn’t
matter how slowly you run for this run because
it really is just about getting the blood
flowing, the legs moving, and simply spending
some time on your feet. I know we’ve talked
about five sessions here, but if you’re only going to do, say, four sessions in the week, then you could interswap the Fartlek and hill session with, say, the tempo run. Or you could simply remove
the easy active recovery and add in a swim or some
other form of active recovery. (hip hop music) – No matter how long your
training block has been, don’t forget to include in a taper and make sure your legs are fresh when you get to race day. There’s no point in
doing loads of training but then coming in with tired, heavy legs. And on the flip side, you also don’t want to taper off too soon
because you don’t want to start losing form and fitness. So, as you do reduce the volume, keep up some work with intensity, so a few bits of efforts
running at race pace, doing some strides
slightly above race pace as well will help just keeping your legs tuned in and getting them ready to race. (hip hop music) – By race day, you’ve
done all the hard work and you should have a pretty good gauge of where you’re at from all that training and pretty much have that pace locked in. And, if you’re going to be
racing using a GPS watch, be sure to set the lap
times to give you splits per K or per mile so you can check the pacing during the event. But please be mindful
that it’s all too easy to go off too hard, so
just be careful because you’re going to have fresh legs, especially if the taper has gone well. (hip hop music) – On race day, you’ve already rested, and because of that, your legs are going to need a thorough warm-up. There’s nothing worse than having really fresh legs that feel great, but take a couple of K to actually get warmed up into the race. So, if you want to actually see how to do a good race warm-up, we’ve already made a video on that which you can find in the description below this video. (hip hop music) – Finally, don’t forget to
nail your race nutrition. Try and have a high-carb meal minimum of three hours before
and limit fibre intake in the 24 hours leading up to it. Don’t forget about being
well hydrated either, but equally try not to overdo it. As for fueling during the race, you’re not going to deplete
your glycogen stores in the 40 minutes but
should you wish to take a gel during the race’s second half, please make sure you try
that in training beforehand. And remember, if you’re racing somewhere particularly hot, then
taking water on board throughout is a good idea. But only small steps at a time. Consistency is key for anything, especially when you’re
aiming for a personal best. – Yeah, exactly. So, find a target race and then work out your target time and stick
to your training plan. I think, on that, I probably should practise what I preach and find a fast 10K course and break
that 40-minute barrier. – Well, good luck with that, Heather. Hope it goes well.
– Thank you. – And if you’ve liked this video, please give us a thumbs-up. And if you want to subscribe, please do that here. And if you want to see the video that Heather talked about, about how to warm up for running, please click here. – And, if you want to
try and work out your run pace for your next triathlon, we’ve done a triathlon
training explain video and that’s just here.

100 Replies to “How To Run A Sub 40 Minute 10km Race! | Running Training & Tips”

  1. 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).

  2. My 5k and 10k are both faster in triathlon than they are on a XC course. Does running on grass really take that much out of me or is there something else going on here?

  3. best way for a sub 40 min 10k is to eat a high fibre breakfast about an hour before the race and then tell yourself that the toilets are only open at the finish line. seriously though i tend to get lost when trying to decide what is a good pace for myself. from the new year up until around august i tend to focus more on long runs, with a few 35km or so runs during the week and up to 80 to 100 km weekend runs, but then i tend to get stuck doing a lot of 10k races around september and october and not only find that my pace is rather slow, but that i also spend a lot of time catching back up at the end of the year to get back to my long runs. i prime example is yesterday. i struggled to run 27km yesterday, whereas several months ago i would have classed that as a run before breakfast.

    i read about an amateur runner managing a 10km run a few weeks ago at as little over 26 minutes. from what i remember, he was 2 seconds off of the world record and is only 18 years old.

    one last thing …. the 2018 Spartathlon was this weekend – none stop run from Athens to Sparta which i think is around 250km or so. Well done to all of the athletes who took part. it is my dream to do this race myself in a few years

  4. I have to say 40 minutes is a tough task for women, that is an age grade of about 75%, about the equivalent of a 35:30 for a man. Those are out of reach for a majority of people no matter how hard they train, including myself. But I think I will get to that 35:30 someday I'm not too far off.

  5. Where is the link for that pace calculator, I can't find it… Thank you. And btw, you guys are doing an awesome job!!! Keep up!!!

  6. 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.

  7. Heather what park was that you were running in? Is that Victoria park Bath?.
    Questions not as dodgy as it may sound, I’m local and always looking for new places to run in a bid to keep it interesting.

    Great vid as always guys 👍🏻

  8. OK, the production quality and the presenting are top notch, as usual – thank you GTN! But I see a mismatch between the content and the intended audience. Which athlete targeting a 40' 10k doesn't know the basic things you discuss? I mean, they have to first get to 41'-42' or thereabouts, and it's hard without knowing what a tempo run is. Just my 2 cents.

  9. Lactate. Not lactic acid. Semantics may be, but if you're uneducated and reading bad science it proliferates to those less knowledgeable

  10. Q: Under 40min? A: Having being born with the correct genes LoL…. Apart from jokes, I struggled to achieve sub 50min, but now it's very feasible, just maintained training, fitness and pushing a strong effort (my PR is on 47m). But today thinking of anything under 40min is still very far from my short term goals. I'm getting the tips, will keep consistency in training and continue to improve aiming to one day achieve it (some day being under 50min was too far, almost unachiavable, as well…).

  11. how much does it usually takes to progress to such a level, i barely take a 10km at 60mins. Also to mention i have flat feet.

  12. Having watched GTN since inception, it’s been fascinating to watch the presenters grow. Heather (and Mark although I realise he isn’t in this video) are considerably more confident, comfortable and professional in front of camera. They really are real pros now when it comes to presenting. Well done guys – it’s a great channel and I’ve loved watching you!

  13. That sounds like my plan for a marathon, I would have thought distances would be shorter than 800 when it comes to speed work. I did my Yasso 800 last week, it's a grueling workout !

  14. In the Speed workout you should talk in pace and not in time.. got the mistake and did 6x 800m @ 3:20/3:30 pace. it was really hard and i ran a 8.5k race last week @ 3:44 pace, only then i saw your video again and understood that you are talking in a pace around 3:53… it is a lot different. I know it was my mistake but it was only because in running it is normal to talk in pace and not in time..
    Keep up the great work and thank you for your tips

  15. Great video, going for sub 40 at the Telford 10k in December. Fastest 10km in England apparently! Get involved!

  16. Why not include the paces for each session? Eg, if you're running a 40m 10k, then you should be able to say what tempo is?

  17. 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.

  18. i dont understand where you people get those times from, really 40 min i run not more than maybe 6K, and i know for sure i run fastwer than avergae, i think its time to confront people who talk to reality.

  19. oh yeah and if you do run 10k under 40 min i wonder why the fuck you d be watching this when you should be at the olympics

  20. You can break 40min with endurence only…it is possdible…but if you want to go under 35min…do your speedwork…

  21. Ran an 8 km race two days ago. My average tempo was 4:02/km. It was really cold though, almost freezing. During the winter I jog 10-15 km per week, but I do bodyweight exercises 3-5 times a week.

  22. I used to complete 10 km in 50+ minutes….my first goal was get at least a 49 min 10k
    A year passed and 2 weeks ago i did a 44:32 10k….that was amazing for me but I think its gonna take at least 2 years more to get a 39:59 :/

  23. Oh god that heel striking is hurting my joints just watching. Best tip for better running is work on your form before all else.

  24. 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.)

  25. I run a moderately fast 5km 2-3 times a week and I am 72kg. To reach the point that I could comfortable do a 40 minute 10km I'd probably need to drop down to 67-68kg. So one question is, would you actually want to lose that much weight? You might look and feel a little stronger holding on to some of that fat and muscle.

  26. Finally a well produced running video! Most videos look like they were made in the early 80's by someone with no editing experience.

  27. age 15 almost 16 height 5’1 5 km pace last year 26min 50 seconds altho i believe i can beat a 25 min 5 km so id say i could do 10km in 50 min so i need to beat 10 min

  28. Did my first sub 60 minute 10K (58:40). I'm working on getting my 5K time down before I try to go for the 50 minute 10K. I am happy with my progress as I haven't been training very hard yet.

  29. Reduced my 10k from 55min to 40:41 and half marathon from 2:07 to 1:35 in about 1 year from no training to doing 1-2 runs a week max and no intervals until I was trying to get my 10k down from 42 mins because I plateaued. My training runs were mostly just treated like races of different distances. Always gunning for a PB. I varied between 5k,10k and 21km. Got my 5k down to 19.25 too. This is very effective but my motivation to always go out and run hard made most runs unenjoyable and painful. This season I am trying a new approach – a lot more kms per week (approx 60 from 15-20km before), 5 times a week and less effort for 3 of those runs with 1 tempo, 1 interval a 1 long one thrown in. Been doing it a month and i'm starting to see results and enjoying my running again. I'm 39 by the way.

  30. Ive been running for about 14 years and now as a 52 year old ive realised i might need some help to get faster over a longer distance
    My first 1/2 marathon i ran was 1:57 and that was about 10 years ago
    My best so far is 1:53 and similar with my full marathon
    First was 4 :34 and after 3 years and 5 marathons later im down to 4:03
    My 5 km and 10 km are at 23 and 48
    Ive tried sprints intervals hill repeats short distance long slow runs
    Nothing seems to help
    Maybe im just at my peak and this is it
    Ive had a few injuries over the years eg knees and also broke my ankle which set me back a bit
    I think i have realistic goals
    20 mins 5k
    45 mins 10k
    1:45 1/2
    4hour marathon
    Anyone care to take a stab at anything else i can do to get there
    Any advice would be greatly appreciated
    👍😁🏃‍♂️

  31. If you are running 4/5 times per week, when would you do you intervals? I've been doing 6×800m and it leaves my calves feeling tight for a few days after and pushes back being able to do a long run. This is similar with hill reps also.

    Edit: my 10km PB is 41:16, set 2 years ago and I've only just started to train 4 weeks ago. Really would like to break 40mins, 33years old.

  32. I’m finding 7.00 -7.15 Pace not sustainable at the moment for longer miles .. so I need to work on my fitness, Thanks for the Advice

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

  34. Only just got my 25min 5k 😂, got blenhiem sprint in 2 weeks(first tri), but long term goals are focused on Olympic distance. Can't imagine ever doing 40min 10k

  35. 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.

  36. I have beaten my 20min 5k goal this year, in a few weeks I am going for a 40min 10k at a long flat course

  37. 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.

  38. I yesterday ran for 39.28. I have been running for 4 months , training only 1 per week/ 2 weeks. Before running i watched this video that inspired me. My last record was 41 which i could not break for two month.

  39. I have a PB of 41 mins from 10 yrs ago. It felt so, so fast I don’t think I’ll ever beat it these days. Weirdly I was also a smoker at the time 🙂

  40. The way she makes contact with the ground makes me want to close my eyes 😭😭 I just can’t watch, I can’t 😭

  41. 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 🙂

  42. Thanks for the video advice! I am 58 years old and have not /trained run seriously for decades, but just started back and enjoying every minute of it. I will be hoping to get under 40 for the 10k but know this will take some time to achieve. Just want to mention that when I used to train I always incorporated one hill session each week, as you mention short hill up and down, and would use my warm up run to the hill and always trained to run off the top of the hill, ie: once to the top I would keep running at a fast pace for 100 – 200 meters and then slow down to recovery back to the bottom of the hill. I found these sessions along with fartlek training really improved my times quickly.

  43. Those who desperately wish to run a marathon or want to set a PR should try this marathon training “Zοrοtοn Axy” (Google it). I have read several books on marathon training and run two marathons and around 50 half marathons. I found the book motivating and reassuring. I was able to get tactics that I did not learn about. .

  44. I had been able to prepare for my half marathon training making use of this marathon training courses “Zοrοtοn Axy” (Google it). I ran a PR even if I only used Six weeks of the given schedule! I am currently utilizing it for my marathon training courses, and am running much better training runs compared to past marathon training program. I ran another half during my marathon training, and set another PR. .

  45. I need to start looking at these methods, doing my first half marathon at 53 at the bath 2 tunnels in 2 weeks time. I've managed a 61 min 10k during longer training runs but feel i've hit a plateau.

  46. Im 47 and i ran a 5k in 17:05 and a 10k in 37:10 I'm not in a running club,maybe I should join one.I seem to be running faster now than I did in my early 20s because I started to do what you advise in your videos,thanks so much guys 🙂

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