10 km in 40 minutes is my long-term target – the nearest I ever got to it was 40 minutes and 40 seconds back in 1994. Last Monday 7th July, I ran on the treadmill 20 minutes at 14.4 km per hour, then another 15 minutes at 14.4 km per hour, then 4 minutes after that at 15 km per hour, and the final minute at 16 km per hour. To break 40 minutes for 10k though, I’ll need to keep up a constant pace of 15 km per hour. Also I had a drinks break of about 2 minutes between the 2 20-minute sessions, so I’ll have to cut that out too. So there’s still a long way to go.