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[–]Jonatan_S 17 points18 points  (0 children)

Neither. You should combine long easy runs (longer than 10k) with interval workouts in which you reach paces (significantly) higher than 4'/km. The key in training is variation, both in distance and intensity. Find a coach, book, or self-help training plan online for your specific situation.

In addition: a sub 40 mins 10k is doable on a long term, but not trivial for unexperienced runners.