How to Run a Sub 40 Minute 10k

Running a sub 40 minute 10k is a goal that many of us have. If you’re a regular runner, it’s definitely within your grasp. Even if you’re not a regular runner, the goal is definitely not impossible. I’ve always considered myself to be a talentless runner, I mean, my first 10k a year and a half ago with little running experience won me a time of 1:06. But with a little hard work and some trial and error, I managed the feat however. If you think you’re unable to do it because you’re of middle age, guess again, the winner of the last 10k I ran was 41 years old.

It’s true though, some people are just gifted. A friend of mine who runs only once a week ran his first 10k in 40:31 – show off. I digress, however, because I PR’ed in that same race with a time of 38:38. Had he run as much as I did though, he probably would have won the race. Some are able to do it with a well structured plan of running only 3 days a week. I attempted this, but it didn’t work for me. What did I have to do? I ran every day. Granted, it is possible to over train. I have on one occasion felt the brunt of overtraining syndrome. My legs were constantly sore, and I was uncharacteristically irritable. Following about a week of these symptoms, I got the stomach flu, sidelining me for 4 days. To top it off, a hip injury that had been nagging me worsened, which sidelined me again for another 2 weeks.

After months of trial and error, first running every other day, then every day, then switching off between fast days and slow days, long runs and short runs, intervals and hills, I came to the conclusion that the more miles I ran the more my times improved. For about two weeks I experimented with running 8 miles a day, longer more leisurely runs than I was accustomed to. Previously, I had switched off between “long” 6 mile runs and “short” 3 -4 mile runs with disappointing , stagnating results - running my 10k’s around 42 – 43 minutes. It took me about 2 months to work my way up to 8 miles a day. After the two weeks of 8 miles a day, I added a negligible 2 miles every Saturday making my long runs 10 miles. After two more weeks, I ran another 10k with little confidence that I would do much better. I figured I couldn’t possibly run any faster because I hadn’t done any speed work for over a month. Much to my chagrin, I clocked in at 41:00. In another 4 weeks, without altering my training regimen, I clocked in at 40:21. “Huh,” I thought, I must be onto something. I again revamped my training regimen, keeping my standard 8 mile days but lengthening my long run to 12 miles and then heading to the track another day of the week to do 8 miles of speed work. My speed work really just consisted of a 2 mile warm up, 4 miles of speed work, then a 2 mile cool down. The 4 mile speed work consisted of roughly 2 miles of 800 meter sprints (4 x 800) and 2 more miles of 400 meter sprints (8 x 400). I ran these at roughly 70-75% of my maximal effort. I couldn’t run much faster on the 400 meter sprints because I was already fatigued from the 800 meter sprints. After about roughly a month of that training regimen, I lengthened one of my 8 mile days to 10 miles bringing me to a total of 62 miles per week. This is the mileage of which I’m currently at and have PR’ed with. The length of time between my 40:21, 10k and my 38:38, 10k was about 3 months. So 3 months with my current training regimen is all it took to drastically lower my time. I know that if I continue to add on miles my times will improve even more.

So from my experience, more miles means a better time. It really is that simple. I’ve not yet over trained with heavier mileage. The training regimen that led to my over-training syndrome consisted of speed work 4 times a week, often with 2 speed days in a row. After 3 weeks of it, my body shut down.

So when I was running 35 – 40 miles a week, my times hovered around 42-43 minutes. I didn’t see any real improvement until I got to around 56 miles a week. I’ve found that speed work must supplement mileage, not vice-versa.

Here’s my current training schedule…

Sunday – 8 miles, comfortable pace.

Monday – 8 miles, comfortable pace.

Tuesday – 8 miles, speed day - 2 mile warm-up, then roughly 2 miles of 800 meter sprints at 70-75% of maximal effort, then roughly 2 miles of 400 meter sprints at 70-75%, and finally a 2 mile cool-down.

Wednesday – 8 miles, comfortable pace.

Thursday – 10 miles, comfortable pace.

Friday – 8 miles, comfortable pace.

Saturday – 12 miles, comfortable pace.

Total: 62 miles.

The speed day is definitely the most taxing. I feel that if I add any more speed days, I won’t be properly recovered.

Well there yeah have it folks. I don’t claim to be a running coach. I’m just sharing what has worked for me - your typical, recreational runner. Like I said before, some people accomplished the sub 40 minute 10k with while just running 3 days a week, with 2 days of speed work. I guarantee you however, that their times would improve dramatically if they increase their mileage. If you do decide to increase your mileage, start off by slowing your pace so you can first get accustomed to it. It is also important to note, not to increase your mileage by more than 10% a week or you could face overtraining syndrome. And DO NOT add any more speed days while increasing your mileage. Whatever it is that you decide to do, best of luck!