How To Run A Sub 40 10k (while running a sub 40 10k) .. tips and tricks to get a PB! - Ben Parkes

Aug 13, 2025

Intro

This is a quick summary of How To Run A Sub 40 10k (while running a sub 40 10k) .. tips and tricks to get a PB! from Ben Parkes. 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

Pacing strategy: Aim for about 3:57 min/km (≈6:26 min/mi) for the first 8 km, then use any remaining energy to finish faster. Some runners start the first 3 km a little slower (≈4:05‑4:10 min/km) and settle into sub‑4 min/km pace.
Training volume: Target 10 k‑week runs totalling 50‑70 km (≈30‑44 mi). Typical week: 5‑6 runs, including a long run up to 19‑20 km (≈12‑12.5 mi).
Key sessions:
1. 6 × 3‑min intervals at 5 k pace (harder than race pace) to boost VO₂ max.
2. 4 × 1‑mile repeats at 10 k pace for speed endurance.
3. Tempo runs around race pace to teach sustained effort.
Prerequisites: You should already be able to run a 10 k in ~42‑43 min (≈4:12 min/km) before starting a sub‑40 plan.
Course selection: Flat, fast courses or a 400 m track are ideal for time‑trial effort.
Mindset & strength: Embrace the “suffering” of the latter 2 km, add hill reps (8 × 60 s uphill with 90 s jog down) and post‑run strides to improve form.
Nutrition: For a 40‑min effort, water on the course is enough; a light pre‑run snack works for most runners.

Workout Example (Race‑Day Pacing)

Distance	Target Pace
0‑3 km	4:05‑4:10 min/km (slow start)
3‑8 km	3:57 min/km (steady sub‑4 min/km)
8‑10 km	3:50‑3:55 min/km (negative split, finish strong)

You can adjust the splits to match your own GPS‑derived pace, but the goal is to stay just under 4 min/km for the bulk of the race and use the final 2 km to kick.

Closing Note

Give this pacing plan a try on your next 10 k and tweak the intervals in the Pacing app to fit your personal numbers. You’ve got the training foundation—now go out, stay confident, and smash that sub‑40 goal! 🌟