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Sub 40 minute 10km: my journey back to running

Breaking 40 minutes for 10km is a milestone many runners dream of and it can feel even more out of reach once you hit your 40s. But age doesn’t have to slow you down. In this post, I’m sharing exactly how I achieved a sub-40 10k over the age of 40 – the training, mindset, and small adjustments that made the difference. Whether you’re chasing your first big time goal, or proving to yourself that speed is still possible, my journey will give you both the inspiration and practical strategies to do it too.

A few years ago, I wasn’t sure if I’d ever run happily again.
Between cancer recovery, pregnancy, and postpartum life, my body and my energy felt worlds away from the athlete I once was.

But this year, at 41, after 12 months of consistent, intentional training, I ran under 40 minutes for 10km – 38minutes and 25 seconds to be precise!

Whilst running for a certain time isn’t at the centre of our philosophy, it can be fun to set a goal, whether that be time, distance or place-based, to add a little extra something to our set of motivations. As a professional triathlete I used to race for a ranking and my position determined if I was rewarded with a pay cheque but this year it felt exciting to set my goals around a time. Something I have not done for a very long time.

It didn’t happen overnight. It wasn’t about chasing high mileage or smashing every workout. Instead, it was about listening to my body, adjusting to my changing hormones, and building a routine that supports both my health and my running.

Here’s what made the difference for me and what can help other women over 40 chase their own strong running goals:

1. Nutrition that supports hormones

Thanks to my Nutrition and Nutrition for Hormones qualifications I was able to take the time to educate myself on nourishing my body to match my symptoms.

The key takeaways;

  • Eat the rainbow: lots of colourful vegetables and fruit every day – I aim for ten a day, with more nutrients coming from vegetables than fruit.

  • Dairy, protein, and carbs to fuel and repair. A diet rich in calcium, magnesium and iron is really important for my age and changing hormones.

  • Always fuel before and after training (no fasted runs!) Homemade bread / toast and PB with a mug of decaf coffee is my favourite.

 2. Training smart, not just hard

At this stage, high mileage isn’t essential. Instead, we focused on:

  • Two quality workouts a week (speed or threshold)

  • Cross-training (swimming)

  • Two strength/conditioning sessions

  • Yoga with LRC to stay mobile and grounded

  • Having a coach.  I have been coached by Susie throughout. Having someone to take control of my training has been a game changer, we can discuss things weekly, adjust depending on how I am feeling and make sure every workout is tailored.

3. Warm up is non-negotiable

Even if it means setting my alarm earlier, I give myself the time to properly warm up. My body needs more activation now than it did in my 20s and it pays off with stronger, safer, faster runs.

4. Recovery matters more

Recovery takes longer after 40. That means:

  • 8 hours of sleep (toddler permitting!)

  • 10-minute Yoga Nidra naps when working from home

  • Saying no to squeezing in “junk miles” and saying yes to true rest

5. Gratitude with every step

For a while, I didn’t know if I’d ever run again. That perspective changed everything. Every run I do now is a gift, not a chore.

The takeaway

Running a sub 40 10km at 41 wasn’t about holding onto the past, it was about rewriting my running story with the body and life I have now.

If you’re a woman over 40 wondering if your best running is behind you, I want to say this clearly: it’s not too late. You can run strong, improve, and love running again.

If you have unfinished goals and would like to find out more about our coaching philosophy please drop us an email – longruncollective@gmail.com – we love to meet fellow health enthusiasts who are as passionate about their long term health as we are.

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