10k in an hour Training Plan

Run 10k in under 60 minutes 8-week training plan

This training plan is for both new runners and more experienced runners who want to break the hour for 10k.

The 10k is usually the next distance that new runners target following 5k. It is a big step up; twice the distance, but is it twice as hard?

For many runners, it’s more manageable than running your 1st 5k was. Once you can run 5k — continuously — you have become someone who can sustain running, you can call yourself a runner. Someone who can run for more than just catching a bus or chasing after the kids. For 10k, you just continue to run for another 5k or 3.1 miles.

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In common with all our training plans, or any fitness schedule, ensure that you are fit to start. If you are in any doubt, get checked out by a health professional first.

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How achievable is running a 10k in under an hour?

Well, as with most things running — it depends. There are many factors affecting your 10k ability:

• Running experience
• Current fitness
• Age
• Weight
• Mental strength
• Motivation
• Training

Regardless of all of the above, running a 10k in less than 60 minutes requires an average pace of under 6 minutes per kilometre, or 9 mins 39 seconds for each one of those 6.214 miles.

Yes, it’s exactly the same pace as running 5k in under 30 mins.

If I can run 5k in 30 minutes, can I run 10k in an hour?

If your best time for 5k is 30 minutes then — assuming you have the necessary endurance — you should be able to run in the region of 63 minutes for 10k, so there is still some work to do if that’s where you are at. Eight weeks is certainly enough time to make that kind of improvement depending on your age.

Who is this plan for?

This training plan is for two types of runner:

• those new to running, perhaps progressing from 5k
• experienced, longer-term runners who can manage the distance ok, but want to sharpen-up and break 60 minutes

Not surprisingly, this training plan is also for runners whose goal is to run under 60 minutes for 10k; but it won’t work for everyone. It is for runners who can run continuously for more than 8k or 5 miles and have at least 3 months of recent running experience; it is not for complete beginners. If you are more than 10 minutes adrift now or can’t run continuously for more than 3 miles then there’s probably a little more groundwork to do first. For the rest, there are various categories of runner that this plan will help.

Although not for beginners, this schedule is for new runners, who have perhaps graduated from Couch to 5k or similar and have cracked 30 mins. It’s also, for more experienced runners who have been trying to nail the sub-hour 10k for a while and just need to step up or refine their training to accomplish it.

Naturally, if you are over 50 years old, the 1-hour challenge will be greater and you cannot expect improvements to come as swiftly as they can for the younger runners. Nevertheless, you might have plenty of untapped potential, especially if you have not done much speed-related training recently. What separates a lot of experienced runners from the sub-60 minute club is a lack of structured training. And, let’s be honest, the ability and desire to run in an uncomfortable state. Regardless of the distance, if we are to run to our maximum potential, we must embrace discomfort. This training plan will help you do that. You will get used to pushing yourself perhaps harder than usual. But that is where the rewards are found, not just in achieving your goal but also along the way. As you may already know, tough work-outs are satisfying on many physical and psychological levels.

Like those moving up from 5k, the experienced runner might also benefit from an increase in endurance training. This means pushing out that long run to twice the race distance and more. We need to make this 10k distance easy; because when the distance is easy, we can really get to work on the speed.

Many runners run at the same, consistent pace during their runs; they get very good at it. But, they often struggle to run faster, both their bodies and their minds are not used to it.

A reality check

This plan is for 8 weeks. Whilst that is plenty of time to make real, measurable differences to your running ability, there are limits to what can be achieved in that time. The limits are imposed not just by science and the way the body adapts to training, but also your own personal circumstances. We all have varying potential and respond differently to training, some people will adapt more quickly and in greater scale than others.

Nevertheless, real improvements can be made to the cardiovascular system and musculature over this 8-week training plan and you could even notice the effects within a week or two depending on your usual training schedule*. So, if you are knocking on the door of a 60 minute 10k, and don’t have a structured training regime already, then this plan could get you there.

What about age?

Age is a factor, the older running fast becomes more challenging. As at 2020, the 10k world records for 65-year-old male and female runners are: 35.35 and 40.30*. The outright records are 26.24 and 29.43. So, your age will affect how hard it is to run 10k in under an hour. Your age will also affect how responsive you are to training. But, whatever your age, you might still have plenty of untapped potential to run faster than you currently do.

Sixty minutes for 10k

What does it take? Regardless of gender, age, or ability running 10k in under an hour is still going to require an average pace of 9.39/mile or 6.00/km. If you have access to a standard 400m running track, this equates to 2.23 per lap for the 12.5 laps. Indeed, if you can get to a running track, try it, see what it feels like to run at that pace.

Running a 10k in 60 minutes is quite a lot harder than running 5k in 30 minutes. Although it is the same pace, it requires much greater speed endurance to run it for twice the distance. The two different distances (and more importantly different running durations) require fuelling from different (albeit overlapping) energy systems. The fuel that powers you to your maximum 5km pace, will not last for 10km. In terms of running speed ability, a 30 minute 5k is similar to running 10k in just over 63 minutes.

Your own potential

The plan should start with an honest self-assessment of your own personal running ability; you need a start point to define how to get to the endpoint.

Can you actually run for 10k or 6 miles? How long does it take?

How long does it take you to run 5km as fast as you can? If you know your best 5km time, you can make an informed guess of your potential for 10k.

Even if you’ve not run 5k as fast as you can, you can still get a very rough estimate of 10k potential from your best 1k time. It’s a useful test, you’ll get a feel for full exertion and discomfort. Discomfort goes hand-in-hand with running to your maximum potential. Many runners have the physical attributes to run much faster than they currently do. What they don’t have is the mental strength to reveal their potential. It is painful to run our best times and if we are not used to the discomfort then the hurt will slow us down more than it should.

The table below gives rough predictions of 5k, 10k potential based on best 1k times.

1k	5k	10k
5:00	28:11	59:23
5:15	29:36	62:21
5:30	31:00	65:19
5:45	32:25	68:18
6:00	33:49	71:15
6:15	35:14	74:13

Of course, these are only predictions, some people whose predicted time is under 60 minutes will not be able to achieve that time due to a lack of speed endurance ability.

The factors limiting 10k performance are varied, and so it’s useful to know your limiting factor when you adapt your training plan. If you do a lot of long, slow runs then perhaps you would benefit more by emphasising the speed element, others might need to work more on endurance. The training plan will develop both, but there is scope to tailor it to your requirements.

The Training Plan

The training plan is 8 weeks long and is progressive.

It is not set in stone; life gets in the way sometimes and we all have different running routines. Feel free, to swap the days around according to need, but it’s important to ensure you allow for good recovery between the key sessions.

Some of the sessions are optional and completing these additional sessions will depend on your current running or exercise load. When adapting the plan keep in mind the dangers of increasing your running quantity and intensity too quickly. It’s very easy (especially for highly motivated runners) to do too much too soon. Increased motivation can result in an almost obsessive desire to run given any opportunity. But, beware, injury and illness and other symptoms of over-training await those who do not build up gradually. There is an old adage in running training that says do not increase distance by more than 10% per week; it applies to both the total weekly distance and also the long-run distance. It has never been scientifically proven, but still provides a sensible guide.

In common with our similar-standard 5k plans, this plan includes 3 types of key sessions and some optional runs:

• Interval session
• Threshold run
• Endurance run

Interval session

An interval session includes bouts of high-intensity exercise with periods of recovery. The harder sections can be at various effort levels. Running at higher intensities trains both body and mind to be able to run faster. Details of each interval session are given in the schedule below.

If you have access to a running track for the interval sessions, then great. If not, do not worry, they work on the road or trail too.

Threshold run

There are various definitions of a threshold run. For the purposes of this plan, a threshold run is done at a pace roughly equal to the pace we could just about sustain for an hour. A useful coincidence in this plan is that it will be about the same as our 10k race pace.

What follows is a simplification of threshold running, but it should offer enough info for the effective application of this 10k training plan.

As running speed increases, so does heart rate and the energy system providing the fuel changes. As these changes occur, the body is less able to deal with the effort required to maintain pace; the byproducts of energy production build up faster than the body can clear them away, resulting in a negative impact on our running pace. We get exhausted and consequently have to slow down. This is a different kind of exhaustion that comes from running long distances, which is more accurately defined as fatigue; it is the speed that limits us rather than the distance. These physiological changes occur at a point known as the lactate threshold (lactate being a byproduct of anaerobic energy production). We can raise our lactate threshold by training the body to clear the lactate more efficiently; if we can manage to raise the threshold, we’ll be able to run faster. The way we raise it is to train at and around that specific pace; the body adapts over time. What pace is the lactate threshold? To accurately determine it we’d require testing in the lab. However, we can get a very rough idea because it’s about the fastest speed we can maintain for an hour. This differs according to individuals. For a well-trained, elite athlete, lactate threshold pace could be half-marathon race pace. As already mentioned, for the target audience of this plan, it is about 10k race pace.

Endurance run

A 10k race is much more of an endurance run than a 5k. Therefore, although we will train for speed, the emphasis will be on endurance. Our endurance run trains the body to cope with the distance. Our endurance or long run is also where most of our most valuable training adaptations occur.

The long run also trains the mind; you don’t want to be starting your 10k race with uncertainty that you can manage the distance. And not only manage it but feel completely confident and even consider 10k as a short run.

The endurance runs in this plan range from 6 to 12 miles depending on your experience and current training level. So, you really do need to be able to run continuously for at least 8k or 5 miles before starting this plan.

Easy runs

Easy should be easy. They might be run at the same pace as the long run, but they can be a lot slower too. The emphasis is on ‘easy’. The pace will be determined by how you feel. If you are tired, either from training or whatever else life throws your way, then there’s no point in adding to the stress, take it easy and intersperse some walking if you feel like it.

Optional runs

There are some optional runs in the schedule. Do these if they work with your current training load. If you are coming to this schedule from 20-miles a week, then they might be too much in the early weeks; build up gradually. If you are already cranking out 30+ miles a week, then the optional runs are yours for the taking.

Pacing

For best effect, you’ll need to run the key sessions at the recommended pace as given in the schedule. Importantly, these paces are determined from your current fitness, not your goal pace. You can use the calculator that appears below the training schedule to work out yours.

Some sessions will use goal 10k pace, which for this schedule is 6 mins per km or 9:39 per mile. For all other paces, use your current fitness.

Some sessions are run at a ‘hard’ pace. These sessions involve shorter reps and a run faster than 5k, around 1-mile race pace is ideal. It will be a challenging pace to maintain for each rep, but not so fast that you cannot keep it going for the duration of the rep.

Do not get too hung-up on hitting the paces exactly. Variables such as wind, hills, conditions under-foot (amongst others) all make accurate pace judgements almost impossible. Try and get a feel for the paces and run by intensity. This will help you to develop good pace judgement — very useful for race day.  

Resting and cross training

Some days are given to rest or cross training. What you do here depends on your current activity levels. Maybe you cycle, swim or have a weekly gym session or would like to start something similar during the plan. Do, however, allow for a day off each week. As always, listen to your body and if in doubt, take a day off.

Warm-up and cool-down

Runners tend to have their own preferences for warm-ups. Nevertheless, a good warm-up is crucial for running your best time. An ideal warm-up prepares body and mind for the task. Muscles need to primed and activated, as does the energy system. Psychologically, you should be focussed on your aims, and for the race itself, not choked by nerves. So, depending on your own mental disposition some mental rehearsal or relaxation exercises will help.

For the faster training sessions you’ll need to build up to speed gradually, ideally with some strides, e.g. 4x 30 seconds increasing in speed with a minute recovery between each. Ensure your warm-up includes some dynamic stretching, but not static stretching which has been shown to compromise running performance if done immediately before the event.

After your effort, allow yourself a few minutes of easy jogging and some gentle stretching if you like, don’t overdo it though; the last thing your fatigued muscles need is tearing apart.

Strength training

You need to be fit to run, not running to be fit. Strength training will help you to remain free of injury and also increase your running ability, especially at speed. Ideally, one or two strength work-outs a week, or you can incorporate strength training with your running sessions. Strong muscles will really help delay the onset of fatigue during your run. they will also help you to cover more ground per stride, thus speeding you up. Some recommended running-specific exercises are:

• Squats (with or without additional weight), correct form is essential.
• Single-leg squats
• Lunges (a pre-run lunge matrix is great running preparation)
• Glute bridges

See our body conditioning page for more info and videos.

The importance of mental training

Training the body is the most obvious way to improve running performance. However, there are real benefits to be had from training the mind also. For example: how does your brain control your running when you become more fatigued? Is fatigue a signal to slow down, back off or even panic? What if fatigue and discomfort were indications that you are actually running well and that you should continue to press on? How might these two very different situations affect the results you can achieve?

We can try to reframe or response to discomfort consciously, so that it becomes something to seek rather than avoid. But, we can also manipulate our own responses subconsciously by using hypnosis. You can read more in our article on hypnosis for running.

Those who train only the body are running well outside of their potential.

8-Week sub-60 min 10k training plan

week 1	Monday	optional easy run	3-4 miles, 5-7.5k
	Tuesday	interval session: 4x1k @ 10k race pace. 2 mins rec	10 min warm up and cool down
	Wednesday	rest or cross train
	Thursday	Threshold: 2x 2k@ threshold 3 min rec	10 min warm up and cood down
	Friday	rest or cross train
	Saturday	optional easy run	3-4 miles, 5-7.5k
	Sunday	Endurance run	5-6 miles, 5.5-10k
week 2	Monday	optional easy run	3-5 miles, 5-8k
	Tuesday	interval session: 6x400 (or 2mins) hard 90 sec rec	10 min warm up and cool down
	Wednesday	rest or cross train
	Thursday	Threshold: 15mins @ threshold	10 min warm up and cood down
	Friday	rest or cross train
	Saturday	optional easy run	3-4 miles, 5-7.5k
	Sunday	Endurance run	5-6 miles, 5.5-10k
week 3	Monday	optional easy run	4-6 miles, 6.5-9.5k
	Tuesday	interval session: alternate 1 minute hard, 1 minute easy (10 each)	10 min warm up and cool down
	Wednesday	rest or cross train
	Thursday	Threshold: 2x 3k @ threshold 3 mins rec	10 min warm up and cood down
	Friday	rest or cross train
	Saturday	optional easy run	4-5 miles, 6.5-8k
	Sunday	Endurance run	6-8 miles, 10-13k
week 4	Monday	optional easy run	4-6 miles, 6.5-9.5k
	Tuesday	interval session: 5X1k @ 5k pace, 2 min rec	10 min warm up and cool down
	Wednesday	rest or cross train
	Thursday	Threshold: 20 mins @ threshold	10 min warm up and cood down
	Friday	rest or cross train
	Saturday	optional easy run	4-5 miles, 6.5-8k
	Sunday	Endurance run	6-8 miles, 10-13k
week 5	Monday	optional easy run	4-6 miles, 6.5-9.5k
	Tuesday	interval session 10x 200m (or 1min) hard 2 min sec rec	10 min warm up and cool down
	Wednesday	rest or cross train
	Thursday	Threshold: 2x 3k@ threshold 3 min rec	10 min warm up and cood down
	Friday	rest or cross train
	Saturday	optional easy run	4-5 miles, 6.5-8k
	Sunday	Endurance run	8-10 miles, 13-16k
week 6	Monday	optional easy run	4-6 miles, 6.5-9.5k
	Tuesday	interval session: 8x400m (or 2mins) hard 90 sec rec	10 min warm up and cool down
	Wednesday	rest or cross train
	Thursday	Threshold: 25 mins @ threshold	10 min warm up and cood down
	Friday	rest or cross train
	Saturday	optional easy run	4-5 miles, 6.5-8k
	Sunday	Endurance run	10-12 miles, 16-19k
week 7	Monday	optional easy run	4-6 miles, 6.5-9.5k
	Tuesday	interval session: alternate 1min hard, 3 mins easy (8 each)	10 min warm up and cool down
	Wednesday	rest or cross train
	Thursday	Threshold: 2x15mins @ threshold, 3 min rec	10 min warm up and cood down
	Friday	rest or cross train
	Saturday	optional easy run	4-5 miles, 6.5-8k
	Sunday	Endurance run	11-13 miles, 17.5-21k
week 8	Monday	optional easy run	4-6 miles, 6.5-9.5k
	Tuesday	interval session: 4X1k @ 10k pace, 2 min rec	10 min warm up and cool down
	Wednesday	rest or cross train
	Thursday	Easy run	3 miles, 5k
	Friday	rest or cross train
	Saturday	optional easy run	4-5 miles, 6.5-8k
	Sunday	Race

RPE is a Rating of Perceived Effort, for more detailed info, see our page explaining training paces

References:
https://pubmed.ncbi.nlm.nih.gov/838658/
https://en.wikipedia.org/wiki/List_of_masters_world_records_in_road_running#10K_run_2