Sub-40 10k: First Speed Session
Workout - Sub-40 10k: First Speed Session
- 15min @ 5'30''/km
- 20 lots of:
- 1min @ 3'45''/km
- 1min rest
- 15min @ 5'45''/km
to import the workout after you install it.
Intro
Pull from Lee Grantham’s “How to Run 10 Kilometers in 40 Minutes: Your 12‑Week Training Guide” — it’s worth your time. We’re distilling the highlights so you can start with today’s session. Head over to the full video when you want the complete picture.
Key Points
- Training split: Wednesday focuses on intervals (the toughest workout), Sunday becomes your long run day, and the remaining days stay relaxed for recovery.
- Pace concept: You’re aiming to run 10 km at 4 min / km. The interval pace sits about 10 % faster (≈ 3:45 / km) — that’s 15 seconds quicker per kilometer; in later stages of each session, you can dial back to the goal pace (4 min / km) to build endurance.
- Interval volume: Target 24–30 minutes of hard effort each interval session. Begin with 1‑minute repeats, building to 2‑minute, 1‑km, and 2‑km repeats over time.
- Recovery: Maintain a 60‑second jog between intervals to develop heart‑rate regulation.
- Hill work: Consider 250‑m hill repeats (6–7 % grade) as an optional addition, using the same 60‑second recovery to build strength.
- Long‑run structure: Reach 60–90‑minute runs, embedding 12–15 minutes of tempo work (like 2‑min repeats) near the middle of the run.
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
- Begin with 60 min of easy running (≈ 5 min / km). Around the 25‑minute mark, run the Wednesday interval set (for example, 12 × 2‑min hard). Bring it back to easy pace for the final stretch.
Optional Hill Session (any day): 15 × 250 m uphills (6–7 % grade) at an 8‑9/10 intensity, 60 s recovery jog downhill.
Closing Note
Go ahead and test Wednesday’s interval workout this week. Dial in the paces based on where your fitness is at right now, and record your session in the Pacing app so you can refine your numbers as you go. Weeks of steady, progressive work will get you crossing that sub‑40‑minute 10‑km finish. Keep pushing, and watch Lee Grantham’s complete guide for the full 12‑week calendar and more training insight!