THIS Is What A Sub 40 Minute 10k Looks Like - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of THIS Is What A Sub 40 Minute 10k Looks Like 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:

Aim for a steady 4 min/km (≈ 6 min/mi) pace to stay under 40 min.
Mind‑body focus: keep breathing low in the chest, relax shoulders and arms, and stay present on each step.
Use form cues – tall posture, hips forward, quick foot contact, relaxed arms.
Treat the race as a series of mental checkpoints (1 km, 3 km, 5 km, etc.) and reset focus at each.
Monitor effort by perceived exertion (0‑10 scale); stay around 8‑9/10, saving a little for the final 2‑3 km.
If you drift early, dial back to the target pace and add a small 5‑10 sec buffer to recover.

Workout Example (run it as a training run or race):

0‑1 km: Easy jog, find your rhythm, hit ~4 min/km.
1‑3 km: Settle into the target pace, keep cadence steady, check form.
3‑5 km: Hit a mental checkpoint – briefly assess breathing, tighten form, stay on pace.
5‑7 km: If feeling good, add a tiny negative split (a few seconds faster) but don’t over‑push.
7‑9 km: Maintain effort, focus on relaxed shoulders and efficient foot strike.
9‑10 km (final km): Increase effort to 9‑10/10, keep cadence up, push the last 400 m to finish strong. All distances are in kilometers; paces are minutes per kilometer.

Closing Note: Try this sub‑40 k m strategy on your next 10 k and feel free to adjust the paces in the Pacing app to match your own fitness. You’ll see how powerful a steady rhythm, mindful form, and smart pacing can be—so lace up and own the distance! 🚀