How I Train To Break 40 Minutes For 10k - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of How I Train To Break 40 Minutes For 10k from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Start each week with a truly easy run (5 mi) plus a few strides to add leg speed without fatigue.
Easy runs are recovery, not a chance to race; keep the pace comfortable so you can stay fresh for harder sessions.
Build gym confidence by starting with body‑weight strength work, then progress to light weights.
Interval day: 5 × 800 m repeats – fast 800 m in ~2 min, easy 800 m in ~3 min, with ~200 m jog recovery between each.
Progressive tempo: 3 km @ 4:20 min/km, 3 km @ 4:10 min/km, 3 km @ 4:00 min/km, then 1 km all‑out (max effort). Warm‑up and cool‑down around the session.
Long run: 90 min of steady, easy‑pace running (time‑based rather than distance‑based) to build mileage without over‑loading.
Recovery tips: schedule physio, use rolling or a massage gun, and keep cross‑training (pilates, swimming) for balanced fitness.

Workout Example

Monday: 5 mi easy + 4–6 strides (≈100 m each) at a fast but controlled effort.
Wednesday (Intervals): 5 × 800 m – 2 min fast, 3 min easy, 200 m jog recovery.
Friday (Progressive Tempo): Warm‑up 10 min, then 3 km @ 4:20 / 3 km @ 4:10 / 3 km @ 4:00 / 1 km max effort, cool‑down 10 min.
Sunday (Long Run): 90 min easy, steady pace; focus on time on feet, not pace.

Closing Note: Give these sessions a go, tweak the paces to match your current fitness in the Pacing app, and watch your 10K speed drop below 40 minutes. Have fun, stay consistent, and keep crushing those goals! 🚀