10 km in 40 minutes - in 8 weeks

Experienced 8 weeks 3x/week
article rating 4.7/5 68

To follow this programme you must have already run the 10 km distance in under 45 minutes.

Ideally, your sessions should be on Wednesday, Saturday and Sunday to keep your week as balanced as possible.

Each week, you will work on your speed over short distances (VO2max speed), a session at a specific pace (15.3 km/h = 3 mins 55 secs per kilometre) and two endurance sessions.

You need to have Decathlon Coach application to launch this program !

Week 1 - Objective: discovering the paces

On the fast sessions, you must find the pace that you can maintain for all your repetitions.

  • 01. VO2max 12 x 200 metres
  • 02. 5x 1 km at a specific pace
  • 03. 1 hour of jogging on flat terrain

Week 2 - Distances are gradually increased.

If you cannot maintain the required running pace, you must fall back to the "running the 10 km distance in 45 minutes" programme.

  • 04. VO2max 12 x 300 metres
  • 05. 3x 1.5 km at a specific pace
  • 06. 1 hour 15 minutes of jogging on flat terrain

Week 3 - Objective: 6 kilometres at the race pace

If the required paces seem too easy, you can always choose a more ambitious programme.
You can also stick to this programme by adapting the sessions to the specific pace, at your convenience.

  • 07. VO2max 10 x 400 metres
  • 08. 3x 2 km at a specific pace
  • 09. 1 hour 15 minutes of jogging on flat terrain

Week 4 - Decrease in the training workload.

Given the sequence of sessions and efforts made, a little fatigue may set in.

Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!

  • 10. 45 min of jogging on hilly terrain
  • 11. 2x 3 km at a specific pace
  • 12. 1 hour of jogging on flat terrain

Week 5 - Let's get back to business!

After a week with a lighter workload, we will resume work on the VO2max.

  • 13. VO2max 2 x (8 x 200 metres)
  • 14. 6x 1 km at a specific pace
  • 15. 1h30 jog on flat terrain

Week 6 - The recovery times are decrease.

The running parts are getting longer, make sure you monitor your pace and don't start too fast!

  • 16. VO2max 8 x 500 metres
  • 17. 2x 3 km at a specific pace
  • 18. 1 hour 15 minutes of jogging on flat terrain

Week 7 - Objective: work on the specific pace

Second last week of training, another 2 sessions at a specific pace, the jogging will be shortened so it doesn't lead to fatigue.

  • 19. 4x 1 km at a specific pace
  • 20. 3 + 2 + 1 km at a specific pace
  • 21. 1 hour of jogging on flat terrain

Week 8 - Regeneration and competition

The workload drops so that you feel fresh for the start of the race.

  • 22. VO2max 8 x 200 metres
  • 23. 20 minutes of jogging + 5 accelerations
  • 24. warming up for the day of the race

Coach advice

"Running 10 km in 40 minutes is equivalent to running at 15 km/h. If you have already run the 10 km distance in less than 45 minutes, the target is achievable with a disciplined preparation."
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