Sample plan

10K training plan for sub-40

Nil is 80 seconds off forty minutes.

Nil is 33 and has run for eight years: five days a week, around 45 km, and a 41:20 10K last month. Twelve weeks to find the eighty seconds that stand between him and a thirty-nine.

Built by Tuin on 9 September 2026
Shown from this week, so it reads like a plan starting today — every weekday, distance and session is exactly as it was written.

The runner is made up. The plan is not: it is exactly what Tuin built from these numbers, through the same door every athlete's first plan goes through. It was written in Catalan — the other two languages are translated word for word, never renumbered, and strength exercises are named from a standard glossary so they read the same everywhere.

Why this plan looks like this

Nil has the one thing most runners chasing this time do not: eight years of consistency and a real week behind him. That changes what the plan can ask for. It does not add volume, because the limiter is not aerobic — it is how long he can hold a pace that is barely faster than the one he already races, and that is trained by threshold work rather than by more kilometres.

What the coach was told

Goal
Autumn 10K
Race day
3 January 2027
Distance
10 km
Target
39:30
Runs per week
5
Weekly volume
~45 km
Longest run
20 km
Recent effort
10 km · 41:20
Threshold pace
4:06/km

The eight weeks before

Weekly kilometres the coach read before writing a single session — the runs it built on.

43
43
47
48
34
48
49
49

What the coach said, handing it over

All right, let's get started. I'm building on your recent weeks (about 45 km/week, long runs of 16-18 km, one intervals day and one tempo day) because that's a solid, real foundation, not someone starting from scratch. I've assumed that 39:30 (roughly 3:57/km) is a realistic goal for you right now, not some distant dream — if it feels too ambitious, just let me know and I'll dial back the pace. Since you've got conservative mode on, the plan builds volume gradually, with an easy week every 3-4 weeks and just one quality session per week until your fitness tells us otherwise. I've put the strength work (1 day/week, as you chose) on Friday, which is the only free day that doesn't touch either a long run or a key session. Race week (28 December-3 January) has a short threshold workout Wednesday and some openers Saturday — never all easy, because coming in fresh doesn't mean coming in flat. The first weeks are laid out in full detail; the rest are in outline, and I'll expand them week by week.

The plan, week by week

Sixteen weeks is a lot to scroll. Every week is folded — open the ones you want, and week one is open already.

12 weeks · Peak week 7 · 55 km planned

Week 1from 12 Oct3 sessions32 km planned

Getting back easy

  • Thu 15
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run to ease back in, conversational effort.
  • Sat 17
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run, still no rush.
  • Sun 18
    Long · 16 km @ 5:10-5:25/km · 75–95 min
    Long run easy, conversational pace the whole way.
Week 2from 19 Oct6 sessions41 km planned

Base week with one quality day

  • Tue 20
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Wed 21
    Tempo run · 8 km · 40–50 min
    Continuous threshold tempo: prepares you to hold race pace with control.
  • Thu 22
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Fri 23
    Strength
    Back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 per side · moderate-heavy · Single-leg calf raise (straight knee) 3 × 8 per side · bodyweight · Single-leg calf raise (bent knee) 3 × 8 per side · bodyweight · Single-leg glute bridge 3 × 8 per side · bodyweight/light
  • Sat 24
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Sun 25
    Long · 17 km @ 5:05-5:20/km · 80–100 min
    Long run, conversational pace.
Week 3from 26 Oct6 sessions51 km planned

Building volume

  • Tue 27
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Wed 28
    Cruise intervals · 3 × 1.6 km · 40–55 min
    Cruise intervals at threshold: controlled reps, not a sprint.
  • Thu 29
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Fri 30
    Strength
    Back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 per side · moderate-heavy · Single-leg calf raise (straight knee) 3 × 8 per side · bodyweight · Single-leg calf raise (bent knee) 3 × 8 per side · bodyweight · Single-leg glute bridge 3 × 8 per side · bodyweight/light
  • Sat 31
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Sun 1
    Long · 18 km @ 5:05-5:20/km · 85–105 min
    Long run, conversational pace.
Week 4from 2 Nov6 sessions34 km planned

Deload week

  • Tue 3
    Easy · 7 km @ 5:10-5:25/km · 30–45 min
    Easy run, legs a bit shorter.
  • Wed 4
    Tempo run · 6 km · 35–45 min
    Short tempo: we keep the quality but reduce volume this week.
  • Thu 5
    Easy · 7 km @ 5:10-5:25/km · 30–45 min
    Easy run.
  • Fri 6
    Strength
    Back squat 3 × 5 · moderate-heavy · Bulgarian split squat 2 × 6 per side · moderate · Single-leg calf raise (straight knee) 2 × 8 per side · bodyweight · Single-leg calf raise (bent knee) 2 × 8 per side · bodyweight
  • Sat 7
    Easy · 6 km @ 5:10-5:25/km · 25–35 min
    Easy run, short.
  • Sun 8
    Long · 14 km @ 5:10-5:25/km · 65–85 min
    Reduced long run, let your body absorb the previous weeks.
Week 5from 9 Nov6 sessions53 km planned

Volume buildup

  • Tue 10
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run.
  • Wed 11
    On/offs · 10 × (1 min / 1 min) · 40–50 min
    On/offs at 5K: the first stimulus a bit sharper than the block.
  • Thu 12
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Fri 13
    Strength
    Back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 per side · moderate-heavy · Single-leg calf raise (straight knee) 3 × 8 per side · bodyweight · Single-leg calf raise (bent knee) 3 × 8 per side · bodyweight · Single-leg glute bridge 3 × 8 per side · bodyweight/light
  • Sat 14
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Sun 15
    Long · 19 km @ 5:05-5:20/km · 90–110 min
    Long run, conversational pace.
Week 6from 16 Nov6 sessions54 km planned

Base peak

  • Tue 17
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run.
  • Wed 18
    Tempo ladder · 9 km · 40–50 min
    Descending ladder: start controlled and finish at 10K pace.
  • Thu 19
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Fri 20
    Strength
    Back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 per side · moderate-heavy · Single-leg calf raise (straight knee) 3 × 8 per side · bodyweight · Single-leg calf raise (bent knee) 3 × 8 per side · bodyweight · Single-leg glute bridge 3 × 8 per side · bodyweight/light
  • Sat 21
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run.
  • Sun 22
    Long · 19 km @ 5:05-5:20/km · 90–110 min
    Long run, conversational pace.
Week 7from 23 Nov6 sessions55 km planned

Towards race pace

  • Tue 24
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run.
  • Wed 25
    Cruise intervals · 9 km @ 4:10-4:20/km · 35–45 min
    4×1,6 km at threshold with 1 min jog.
  • Thu 26
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Fri 27
    Strength
  • Sat 28
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run.
  • Sun 29
    Long · 20 km @ 5:05-5:20/km · 95–115 min
    Long run, the longest of the block.
Week 8from 30 Nov6 sessions43 km planned

Recovery

  • Tue 1
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy run.
  • Wed 2
    Tempo run · 6 km @ 4:15-4:25/km · 20–30 min
    Short tempo, easy week.
  • Thu 3
    Easy · 7 km @ 5:10-5:25/km · 30–45 min
    Easy run.
  • Fri 4
    Strength
  • Sat 5
    Easy · 7 km @ 5:10-5:25/km · 30–45 min
    Easy run.
  • Sun 6
    Long · 15 km @ 5:10-5:25/km · 70–90 min
    Reduced long run.
Week 9from 7 Dec6 sessions53 km planned

Race specific

  • Tue 8
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run.
  • Wed 9
    On/offs · 9 km @ 3:55-4:05/km · 30–40 min
    On/off at 5K, 12 repetitions.
  • Thu 10
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Fri 11
    Strength
  • Sat 12
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run.
  • Sun 13
    Long · 18 km · 80–95 min
    Long run with the last 5 km at target race pace.
Week 10from 14 Dec6 sessions50 km planned

Fine-tuning target pace

  • Tue 15
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run.
  • Wed 16
    Cruise intervals · 8 km @ 3:57-4:05/km · 25–35 min
    3×1000 m at target race pace, 400 m jog recovery.
  • Thu 17
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Fri 18
    Strength
  • Sat 19
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run.
  • Sun 20
    Long · 16 km · 70–85 min
    Long run with the last 4 km at target race pace.
Week 11from 21 Dec6 sessions38 km planned

Tapering begins

  • Tue 22
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy run.
  • Wed 23
    Tempo run · 6 km @ 3:57-4:10/km · 20–30 min
    Short tempo at race pace, reduced volume.
  • Thu 24
    Easy · 6 km @ 5:10-5:25/km · 25–35 min
    Easy run, short.
  • Fri 25
    Strength
  • Sat 26
    Easy · 6 km @ 5:10-5:25/km · 25–35 min
    Easy run.
  • Sun 27
    Long · 12 km @ 5:10-5:25/km · 55–70 min
    Short easy long run, we begin to taper.
Week 12from 28 Dec7 sessions32 km planned

Race week

  • Mon 28
    Rest
    Complete rest.
  • Tue 29
    Easy · 6 km @ 5:10-5:25/km · 25–35 min
    Easy run, fresh legs.
  • Wed 30
    Cruise intervals · 3 × 1 km · 35–50 min
    Short sharpener: hold race pace, very low volume. You should finish feeling like you could repeat it.
  • Thu 31
    Easy · 5 km @ 5:10-5:25/km · 20–30 min
    Easy run, short.
  • Fri 1
    Rest
    Rest.
  • Sat 2
    Easy · 5 × (25s / 90s) · 25–30 min
    Openers: easy with a few race pace pickups to wake the legs up, not to tire them.
  • Sun 3
    Race day · 10 km @ 3:57/km · 35–45 min
    10K autumn race — target 39:30, controlled start and second half same or slightly faster.
Other plans
10K under 42:00 →10K in 45:00 →10K in 50:00 →10K in 55:00 →5K under 20:00 →5K in 22:00 →5K under 25:00 →5K in 30:00 →Half under 1:30 →Half in 1:45 →Half in 2:00 →Half in 2:10 →Half in 2:15 →First half, 2:30 →Marathon under 3:00 →Marathon in 3:30 →Marathon in 3:45 →Marathon in 4:00 →First marathon, 4:30 →First trail, 25K →Trail marathon, 42K →50K trail →

Yours would look different

Tuin writes every plan from the runs it can actually see and the goal you set — then keeps rewriting it as your weeks happen. The whole of it is free for 7 days.

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10K training plan for sub-40 · Tuin