How many laps are there in a mile

10km under 40 minutes

There are many sound barriers in sport. Like the 4-minute mile or the 10,000m under 30 minutes

For a large part of the long-distance runners, however, mastering the 10km distance in under 40 minutes is a feasible undertaking.

In most of the fun runs, with an average of 4 (4 minutes per kilometer) you still end up in the first third of the field of participants. Whoever manages this performance can count himself among the racers within the scene. Anyone who can run this time without a lot of training can speculate with the appropriate performance development at some point in a fun run at the award ceremony. For women, this achievement means that they are already among the best 20-30 runners in Austria, which means they can already win most of the fun runs.

If you run through the main avenue in Vienna at a 4-minute pace, you will fly past almost all other runners and will often get admiring (or envious) glances. The time required to achieve this goal can usually be mastered without major conflicts for normal runners who practice sport alongside family and work with the appropriate talent.

There are individual talents who run 10 kilometers under 40 minutes even without training. On average, however, the training effort for such a performance is 3 - 5 net training hours per week over a longer period of time. This time can be found by most athletes - if the priorities are set accordingly. But that's just the average. There is no legal relationship between the scope of training and performance. The scope of training described is precisely the extent that, with reasonable control, is viewed as the optimum for health promotion. This contributes to reducing the risk of developing cardiovascular disease. A higher amount of exercise will improve performance, but it will hardly bring any other health benefit.

Since the specific training for a 10km competition also includes quite intensive training units, a sports medical examination should precede the training if there are health risk factors.

Risk factors for developing cardiovascular disease

Age (if you haven't been doing sport for a long time without problems): from 45 years
High blood pressure: systolic over 140, diastolic over 85 (at rest)
high cholesterol: over 200mg / dl
Diabetes mellitus
very overweight: body mass index (BMI) over 25
BMI = body weight (kg) / (height (m)) ²
Cigarette consumption (more dangerous for athletes than for non-athletes!)
hereditary burden
high stress


Which factors influence the 10km time?

Due to the duration of exercise, the aerobic endurance components (fat metabolism and carbohydrate metabolism) as basic endurance and performance at the anaerobic threshold are decisive.

Aerobic endurance: Endurance intensity with a sufficient supply of oxygen so that there is a metabolic equilibrium. With long-term aerobic exercise, there is hardly any increase in lactate, even with long periods of exercise. At low intensity and at rest, energy is mainly supplied via the fat stores. The higher the intensity, the greater the proportion of carbohydrates in the energy supply, practically exclusively from approx. 7-8 mmol lactate concentration. Since the carbohydrate stores are much smaller than the fat stores, every endurance athlete should design his training in such a way that, even at a relatively high intensity, predominantly fats are metabolized. In the 10km runner competition, aerobic carbohydrate metabolism is most important, but a large part of the training (at least two thirds) must be done in the fat metabolism area for a corresponding training effect.

Anaerobic threshold: the intensity at which oxygen uptake and consumption are just reasonably in balance. For most endurance athletes, the anaerobic threshold is a lactate concentration of 3 - 4 mmol. This corresponds to a heart rate of approx. 90% of the individual maximum heart rate. This leads to an oxygen debt. The lactate (= salt of lactic acid), which arises as a breakdown product of the carbohydrate metabolism in the muscles, can then no longer be broken down accordingly and continues to rise in the blood. Due to the increasing acidity, the speed has to be reduced sharply in the case of permanent stress. You surely know the feeling when you tackle a 10km race too fast and then turn “blue” accordingly. In contrast to the marathon runner, the 10,000m runner also has to learn to deal with relatively high lactate values ​​(lactate tolerance).

Strength endurance and running economy are further influencing factors. Of all running routes, there is the closest correlation between competition performance and the level of the anaerobic threshold in the 10,000m run. An improvement in the anaerobic threshold by 3 seconds per kilometer will be reflected directly in an improvement in the 10,000m time of half a minute. In the 4 - 5 x 2000m step test, the determined running pace at 4 mmol lactate concentration corresponds almost exactly to the possible 10 km pace. For treadmill exercise with a 3-minute step duration and 2 km / h increase in load, this applies to the 3 mmol value, i.e. you should not have more than 3 mmol lactate at 15 km / h.

However, the conclusion must not be drawn that for an improvement of the anaerobic threshold one has to train predominantly with an intensity at the anaerobic threshold. These relatively intense training units (4 - 6 mmol of lactate) should only be “the salt in the soup” of endurance training. With a training volume of 5 hours per week, this means that only about half an hour per week (net) should be trained in this intensive area. With a higher amount of training (e.g. 10 hours of endurance training per week), the intensive portion should be even lower (approx. 5%). And this number is only valid for the pre-competition and competition season. In the preparatory phase, the intensive part must be significantly lower. The most important prerequisite is the broadest possible foundation of basic endurance.

It doesn't help at all to develop the anaerobic skills instead of the aerobic base. The anaerobic abilities build on the aerobic foundation and represent a supplement. Too high a proportion of the intensive training would worsen the aerobic basis. Unstable performance and sudden “crashes” in the middle of the season are the typical consequences. In all endurance sports, top form can be maintained for a maximum of 6-10 weeks. That is why many top athletes insert a purely aerobic block of several weeks between 2 main competition blocks in order to refresh the aerobic base.

Every endurance athlete has their individual strengths and weaknesses. Runners with a weak aerobic base can often do quite well with well-developed anaerobic skills over the 5000m distance. Over 10,000m or even over the marathon distance, things can look very different. On the other hand, some predestined marathon runners (high efficiency in the fat metabolism area) have their problems with the necessary higher running pace of a 10,000m run. According to these different requirements, the focus of the training must also be slightly different. For those who have only run shorter distances up to now, a 5000m time (measured distance!) From 19:00 to 19:30 would be a good prerequisite for a 10km time under 40 minutes. In this case, increasing the scope of the training with a higher proportion of quiet endurance runs is definitely the right approach.

Marathon runners who might want to improve their 10km time after a marathon in spring in summer, above all have to improve their anaerobic threshold after the corresponding regeneration phase. Short, fast endurance runs, extensive driving games and extensive tempo runs are suitable for this.

Forms of training to improve the anaerobic threshold Form of training - Description: Endurance run fast: short endurance run (4 - 8 km), a little slower (or at the same speed) than the possible 10 km pace; HR: approx. 85 - 90% HR max, lactate: 3 - 5 mmol

Driving game extensive: embedded in a quiet continuous run, quick sections, each 3 - 6 ‘, then half as long or the same length trot break, a total of 20 - 30 quick minutes; Pace as fast or a little faster than the possible 10km pace; HR: pace stretches max. 90% HR max, lactate: 3 - approx. 7 mmol

extensive tempo runs: Tempo stretches: 800 - 3000m, tempo: the same speed (for 2000 - 3000m stretches) or a little faster (5-15 "/ 1000m) than a possible 10km tempo; Total distance: 5 - 12km, breaks (walking / trotting): approx. Half as long as the previous speed route; HR: max. 95% HR max (at the end of exercise), lactate: 4 - 6 mmol; Important: for a threshold effective load you should have the feeling that after the last repetition you can run 1 - 2 repetitions at the same speed;

Examples: 3 x 3000m, 4-5 x 2000m, 6 - 10 x 1000m, 12 x 800m, 1000m-2000m-3000m-2000m-1000m, or similar.

The extensive winter training of the marathon runner is the ideal aerobic basis for shorter competitions in summer. (Michael Buchleitner also chooses this path after his extremely successful marathon premiere with 2:12). The opposite way - an autumn marathon after a season of competition on the short distance - is much more risky. In order for the more intensive training units to be effective at all, the scope has to be reduced somewhat in favor of quality compared to marathon training. For the 10,000m runner, even with a high level of performance, very long endurance runs over 1:45 do not make sense at all.

Competitions over 10km (road) or 10,000m (track) can of course be contested much more often than marathons. 3 - 5 days after a competition you should be at least physically fully recovered. That doesn't mean, of course, that you could compete in a 10km competition every weekend. The intense stress caused by the competitions would already be at the expense of basic endurance after a few weeks.

Some runners think that a 10km competition would be easier than a race over 3000m or 5000m, where you are anaerobic from the start and have to struggle with the increasing oxygen debt. A well-divided 10,000m run should actually be pretty easy up to halfway, at least if you don't have any problems with the psychological stress of the 25 laps.

Below you will find a 10-week training plan for a 10km run under 40:00. This plan is suitable for all runners who train 3 to 4 times a week and could run around 40:30 to 41:00 at the beginning of these 10 weeks - because there are no miracles! Since the plan is based on a certain competition pace, the speeds can also be specified for the training units. In addition - especially in difficult conditions - it is also possible to orientate yourself on the heart rate.

Every week you will find 4 training units. If you can only complete 3 units, the regenerative endurance run can be omitted. The sequence of the training units is insignificant, but two loads should not follow one another. Of course, the plan would have to be adapted if you currently train more than 4 times a week. A reduction in the amount of training can only be successful if the current training is actually too much for you.

In addition to the specified forms of training, you should work at least once a week (preferably as part of the warm-up for the most intensive unit) about 15 ‘on the running technique (" Run ABC "). (Details can be found in Running 5/99). You should end the quiet endurance runs with a few easy run-ups and don't forget to run in and out of the faster units.

Week 1: 1. 3 x 3000m, approx. 4:15 / km, each 1km break from trot
2. 12km Dl l
3.8km Dl m
4. 8km Dl reg


Week 2:
1. 4 x 2000m, approx. 4:05 - 4:10 / km, each 4 trot breaks
2. 14 - 16km Dl l
3. 8 - 10km Dl m
4. 8 - 10km Dl reg


Week 3
1. 5 x 2000m, approx. 4:05 - 4:10 / km
2. 16 - 18km Dl l
3. 10 - 12km Dl m
4. 8 - 10km Dl reg


Week 4
1. 1000m-2000m-3000m-2000m-1000m; in 3: 55-8: 00-12: 15-8: 00-3: 55; Trot breaks: 2‘-3‘-4‘-3 ‘
2. 16 - 20km DL l
3. 6km Dl m, 1km trot break, 4km Dl s
4. 8 - 10km Dl reg


Week 5
1. 1000m-1000m-2000m-3000m-2000m-1000m-1000m; in 2x3: 55-8: 00-12: 15-8: 00-2x3: 55; Trot breaks: 2x2‘-3‘-4‘-3‘-2 ‘
2. 14 - 16km Dl l
3. 2 x 5km Dl s, in between 1km break from trot
4. 8 - 10km Dl reg


Week 6 (= regeneration week)
1. 10 - 12km Dl l
2. 6 - 8km Dl m
3. 6 - 8km Dl reg


Week 7
1. 10 x 1000m; each approx. 3:50 - 3:55, each time 2 trot breaks
2. 16km Dl l
3.4km Dl m - 4km Dl s - 4km Dl m (without a break)
4. 8 - 10km Dl reg


Week 8
1. 12 x 1000m; each approx. 3:50 - 3:55, each 2 ‘trot break
2. 16 - 18km Dl l
3. 10km Dl m + 5km Dl s (without a break)
4. 8 - 10km Dl reg


Week 9
1. 2 x 6 x 1000m; 3:45 - 3:50 each, 2 ‘trot breaks, 8‘ series breaks
2. 12 - 14km Dl l
3.4km Dl m - 4km Dl s - 4km Dl m - 4km Dl s
4. 8 - 10km Dl reg

Week 10
1. 12 x 500m; each approx. 1:50 - 1:55 (not faster!), each 1:30 trot break; complete this unit 4 - 5 days before the competition
2. 10km Dl l
3. 6 - 8km Dl reg; the day before the competition

Wilhelm Lilge