This plan will bring you in 12 weeks to a 10k road race under 40 minutes. To start this plan you should be able to run a 10k in/around 45 minutes. Also you should be able to run 90/100 minutes straight.

In order to run a sub 40 min 10K, you must be able to run around/below 4min per km for that distance. The reason I mention this, is that you will have to train at a pace faster than this speed (occasionally).
The secret of this training plan is to balance your training with your lifestyle. Your running must never become too much for you. You must always be able to do the sessions asked of you, if you miss a training session you can’t make it up. There is no going back to make up for what you have missed. If doing that is what normally leads to injuries.

This plan requires your commitment to go out and run preferably 4 times per week (in peak weeks 5 times). And we promise you success.