10K plan in 40 min: 4:00/km pace
Goal: 10K in 40 min, i.e. 4:00/km. 11 weeks, 4 sessions a week, up to 46 km and a 1h25 long run at the peak. Here is the structure Endu generates for an athlete at intermediate level — goal-pace sessions and race-pace blocks appear from the build phase. Your plan will be calibrated on your MAS and availability.
- weeks
- 11
- sessions
- 43
- sessions / week
- 4
- peak week
- 4 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- BaseWeeks 1–4 · 4 wk
- BuildWeeks 5–7 · 3 wk
- SpecificWeeks 8–9 · 2 wk
- TaperWeeks 10–10 · 1 wk
- Race weekWeeks 11–11 · 1 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km |
|---|---|---|---|
| 1 | Base | 2.3 h | 26 |
| 2 | Base | 2.5 h | 28 |
| 3 | Base | 2.7 h | 30 |
| 4 | Base | 2.9 h | 33 |
| 5 | Build | 3.2 h | 36 |
| 6 | Buildrecovery | 2.5 h | 27 |
| 7 | Build | 3.4 h | 39 |
| 8 | Specific | 3.7 h | 42 |
| 9 | Specific | 4 h | 46 |
| 10 | Taper | 2.4 h | 27 |
| 11 | Race week | 2.2 h | 25 |
Sample week — week 7 (Build)
Real sessions from the plan with their targets. Each session is detailed step by step, and can be sent to a Garmin or COROS watch.
- MondayEasy33 min easy33 min · 5.9 km
- TuesdayVery hard3 × 1 km at MAS3 min jog recovery45 min · 9.1 km
- FridayHard4 × 5 min at threshold1 min jog recovery49 min · 10 km
- SundayEasyLong run 1 h 181 h 18 · 14 km
Example generated for a intermediate-level profile (MAS 16.7 km/h, 4 days available per week). Your plan will depend on your level, availability and feedback.
This plan’s check-up
Pass
A 11-week build (recommended minimum: 6); a longest run never more than 7% above the previous month’s; volume rising at most 11% from one week to the next; 89% of the time at easy effort; a taper cutting volume by 44% in race week.
2 worth knowing · 15 checks passed
Remarks
Lighter weeks — 5 loading weeks in a row without a lighter week (up to week 5).
Strength training — No strength session.
The 15 checks passed, in detail
Length of the build — 11 weeks: enough for this race (recommended minimum: 6).
Sessions per week — 4 sessions a week: the minimum for this race is met.
Volume progression — Running volume rises at most 11% from one week to the next (a signal appears beyond 20%).
Long run increase — Each week, the longest run is at most 7% longer than the longest of the previous month (benchmark: 10%).
Weight of the long run — The long run keeps a reasonable share of the week.
Intensity distribution — About 89% of the time at easy effort: the most common distribution among trained endurance athletes.
Demanding sessions — No more than 2 demanding session(s) a week: suited to the level.
Hard days back to back — Demanding sessions are separated by easy days.
Rest days — At least one rest day a week.
Goal pace — Race-pace sessions are at 4:00/km, the goal pace.
Easy run pace — Easy runs are truly easy (slower than 5:08/km).
Race-specific work — 7 race-specific sessions in the last block.
Taper — Volume drops 44% in race week.
Intensity during the taper — Short race-pace efforts remain in the last two weeks.
Frequency during the taper — The number of sessions stays close to usual (88%).
Endu runs its own plans through the plan check open to everyone: same public rules, same thresholds, same sources. The rules and their sources, and a check of your own plan.
Your plan, not a template athlete's
This plan is generated for an athlete at intermediate level with 4 days available per week. Yours will be calibrated on your MAS, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for 10KFrequently asked questions
- 10K in 40 min: how many weeks of preparation?
- For an athlete at intermediate level, Endu builds a 11-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it lengthens the preparation, and when the gap is large the preparation starts right away, gently and at your current volume, before building up.
- Is this plan well built?
- Pass at Endu’s plan check, the same as for any plan: 15 of 15 checks passed. A 11-week build (recommended minimum: 6); a longest run never more than 7% above the previous month’s; volume rising at most 11% from one week to the next; 89% of the time at easy effort; a taper cutting volume by 44% in race week. The rules and their sources are public on endu.fr/en/controle-technique.
- How many sessions per week?
- This example has 4 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
- Can I follow sessions on my watch?
- Yes, on Garmin and COROS. On Garmin, the Endu app (Connect IQ Store) shows today’s session and starts it as a guided workout. On COROS, link your account from your profile: your running, trail and cycling sessions land in the watch calendar. Other brands are not supported yet.
- How much does it cost?
- 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.