How to Run 10 Kilometers in 40 Minutes: Your 12-Week Training Guide - Lee Grantham

Intro

This is a quick summary of “How to Run 10 Kilometers in 40 Minutes: Your 12‑Week Training Guide” from Lee Grantham. 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

• Training split: Wednesday interval session (the hardest day) and Sunday long run; the rest of the week stays easy to recover.
• Pace concept: Target 10 km pace is 4 min / km. Intervals are run about 10 % faster (≈ 3:45 / km) or 15 s quicker per km; later reps can be at the exact goal pace (4 min / km) for stamina.
• Interval volume: Aim for 24–30 minutes of hard work per interval day. Start with short 1‑min reps, then progress to 2‑min, 1‑km, and finally 2‑km repeats.
• Recovery: Keep a 60‑second jog/recovery between each interval to train heart‑rate control.
• Hill work: Optional 250‑m hill repeats (6–7 % grade) with the same 60‑second recovery to add strength.
• Long‑run structure: Build up to a 60–90‑minute run, inserting 12–15 minutes of “hard” work (e.g., 2‑min repeats) in the middle.

Workout Example (Week 1 – Week 4)

Wednesday – Interval Day

• Week 1: 20 × 1‑min @ 3:45 / km, 60 s easy jog between.
• Week 2: 12 × 2‑min @ 3:45 / km, 60 s jog.
• Week 3: 6 × 1‑km repeats @ 3:36 / km, 60 s jog.
• Week 4: 3 × 2‑km @ 4:00 / km, 60 s jog.

Sunday – Long Run

• Start with 60 min easy (≈ 5 min / km). After 25 min, add the interval set from the Wednesday plan (e.g., 12 × 2‑min hard). Finish the run easy.

Optional Hill Session (any day): 15 × 250 m uphill (6–7 % grade) at effort 8‑9/10, 60 s recovery downhill.

Closing Note

Give the Wednesday interval session a try this week—adjust the paces to match your current fitness and log the effort in the Pacing app so you can fine‑tune the numbers as you progress. Consistency and gradual volume will get you comfortably under 40 minutes for 10 km. Happy running, and remember to watch Lee Grantham’s full video for deeper insights and the complete 12‑week calendar!

References

• How to Run 10 Kilometers in 40 Minutes: Your 12-Week Training Guide - YouTube (YouTube Video)

Workout - Sub-40 10k: First Speed Session

• 15min @ 5'30''/km
• 20 lots of:
  • 1min @ 3'45''/km
  • 1min rest
• 15min @ 5'45''/km

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