How to Run 10K in 40 Minutes

Correct technique is the base

Which you should work on first. You maintain high speed throughout the distance and do not get chronic runners' diseases. Learn long-distance running techniques from professionals: books, videos, advice from professional athletes. For example, excellent manuals: "Running with Lydiard" by Arthur Lydiard and "Natural Running" by Danny Absher, books by Gordon Pirie.

Develop endurance

Work on developing endurance in every free minute. 3-4 hours a day spent on your feet gives your heart a load equivalent to three marathons a year. Forget about elevators, go for long walks, play active games. It is important not only what you do during training, but also what you do in your free time.

Use strength training

But do it wisely. The more mass you have, the harder it is for you to run the distance, but this does not mean that you need to focus only on endurance during strength training, not at all. Strength training makes development more harmonious, and explosive power will give an instant increase in speed for acceleration.

Don't forget about warm-up and warm-up exercises

Every workout without a warm-up can cause chronic injuries. Spending 5-10 minutes on a warm-up reduces the risk of injury up to 6 times, and saves on traumatologists.

10K Running Training Program

We have divided the program into 5 levels so that you understand how to learn to run 10 km for time. Each level is designed for 8-10 weeks of training. The initial levels develop technique and give experience, a sense of the capabilities of your body during running, we gradually give exercises for running 10 km.

If you think you are ready to move to a new level, do a test run, record the time, if after it your pulse does not exceed 80 - 90% of the maximum heart rate, then this is your current level. It is easy to calculate your maximum heart rate using the general formula: 220 minus your age. But it is best if before serious training you do a cardiogram and consult a doctor.

The "Not bad" program - 10 km in 70 minutes
At the basic level, we assume that you have the ability to run 10 km 3 times a week. At this level of the program, you need to train 3 times a week:

Day 1.

Gradually increase the distance from 10 to 12 km. You need to run so that you can easily cover the entire distance without stopping and without switching to a walk. Over time, try to run at an average pace.
Strength exercises with an emphasis on the muscles of the legs, back, and core.

Day 2.

Warm-up distance of 3 km.
10 sets of 600 meters running at 90% of 10 km speed, in a time of no more than 3:40 per segment. Rest between segments no more than 60 seconds.
4 km for cooling down.

Day 3.

Warm-up distance of 4 km.
6 sets of 300 meters at maximum speed. Rest at least 3-4 minutes for every minute of running.
5 km for cooling down.
After 8-10 weeks of training, before training 2 days, you need to run 10 kilometers for time. After you get the time of 60 minutes, move on to the next program.

The "Good" program - 10 km per hour

A slightly more complex program, gives more noticeable results after 2-3 weeks of training.

Day 1.

Gradually increase the distance from 12 to 14 at a moderate pace.
Strength exercises with an emphasis on the muscles of the legs, back, and core.

Day 2.

Warm-up distance of 3-4 km.
10 sets of 800 meters running at 90% of 10 km speed, in a time of no more than 4:20. Rest between segments no more than 60 seconds.
4 km for cooling down.

Day 3.

Warm-up distance of 4-5 km.
6 sets of 400 meters at maximum speed. Rest at least 3-4 minutes for every minute of running.
4 km for cooling down.
After 8-10 weeks of training, before training 2 days, you need to run 10 kilometers for time. After you get a time of 50 minutes, move on to the next program.

The "Excellent" program - 10 km in 50 minutes

For the full development of explosive muscle qualities, we have added several specialized exercises. These are frog jumps, high jumps, jumps in a full squat. They help with acceleration, at the start, and for the general development of endurance. Technique for performing "frogs": from a full squat, straightening up, jump up, land on your toes, and immediately take the starting position in a full squat. High jumps are jumps with pulling the legs to the chest, from a standing position. Jumps in a full squat are performed without straightening the legs, the legs push off simultaneously, the length of one jump is one or two feet.

Day 1.

Gradually increase the distance from 14 to 16 km at an average pace.
Strength exercises with an emphasis on the muscles of the legs, back, and core.
Jumping exercises - at least 30 repetitions of each exercise.

Day 2.

Warm-up distance of 2-3 km.
10 sets of 1000 meters at 90% of speed over a distance of 10 km, in a time of no more than 4:30.
Rest between segments should not exceed 60 seconds.
20 squats during rest.
2 km for cooling down.

Day 3.

Warm-up distance of 2 km.
5 sets of 400 meters, with maximum acceleration.
Rest at least 4-5 minutes for every minute of running.
4 sets of interval running for 2 km - alternating 100 meters of acceleration and 100 meters of easy running. Rest between sets no more than 2-3 minutes.
2 km for a cool down, light jog.
After 8-10 weeks of training, before training 2 days, you need to run 10 kilometers for time. After you get a time of 45 minutes, move on to the next program.

The Cool Program - 10 km in 45 minutes

To develop further, you need to increase the number of workouts to 4. This way you will be able to work on individual aspects of the workouts in more detail. To develop endurance, we have added the burpee exercise . The technique for doing it: from a standing position, you squat down, put your palms on the floor. Jump and straighten your legs, moving into a push-up position. Do one push-up. Also jump and bring your knees to your chest, ending up in a squat position with your palms on the floor. From this position, jump up, straightening up. This is one repetition of the exercise.

Day 1.

Gradually increase the distance from 16 to 18 km at an average pace.
Strength exercises with an emphasis on the muscles of the legs, back, and core.
Jumping exercises, 40 repetitions of each.

Day 2.

Warm-up distance of 2 km.
8 sets of 1300 meters of running at 90% of the speed over a distance of 10 km, in a time of no more than 5:30. Rest between segments no more than 60 - 80 seconds.
10 burpees during rest.
2 km for cooling down.

Day 3.

Warm-up distance of 3 km.
4 sets of interval running for 2 km alternating 100 meters of acceleration and 100 meters of easy running. Rest between sets no more than 2 - 3 minutes.
2 km for a cool down, light jog.
Day 4.

Warm-up distance 2 - 3 km.
6 sets of 400 meters, with maximum acceleration. Rest - 1 minute, after each set.
Strength and jumping training for the first day.
After 8-10 weeks of training, before training 2 days, you need to run 10 kilometers for time. After you get a time of 45 minutes, move on to the next program.

The Incredible Program - 10 km in 40 minutes

We are reaching a new level - 40 minutes is already professionalism and endurance of the athlete. It will be difficult, but you will cope if you have passed all the previous stages.

Day 1.

Gradually increase the distance from 18 to 20 km at an average pace.
Strength exercises with an emphasis on the muscles of the legs, back, and core.
Jumping exercises, at least 50 repetitions.

Day 2.

Warm-up distance of 3 km.
6 sets of 1500 meters at 90% of maximum speed, in a time of no more than 5:15 for one segment. Rest between segments no more than 60-80 seconds.
15 burpees during rest.
2 km for cooling down.

Day 3.

Warm-up distance of 3 km.
3 sets of interval running for 3 km - alternating 100 meters of acceleration and 100 meters of easy running. Rest between sets no more than 2 - 3 minutes.
2 km for a cool down, light jog.

Day 4.

Warm-up distance of 2 km.
8 sets of 400 meters, with maximum acceleration. Rest - 1 minute after each set.
Strength and jumping training for 1 day.
Cool down 2 km.