10k beginner (less than 1 hour)

Average Weekly Training Hours 01:41
Training Load By Week
Average Weekly Training Hours 01:41
Training Load By Week

Do you want to realize a 10k in less than 1 hour?

This program should be used for an athlete whose goal is to run a 10k in the 55:00-65:00 range and has a good running base in the past 5 weeks. The schedule consists of 2 runs per week.

Before starting this program, you should run 1 or 2 times a week for 3-5 weeks during 30 minutes at a low intensity. Theese first weeks of the plan are optional, making it adjustable from 8 to 15 weeks.

If you find this program too easy or too hard, please contact me at the following adress and I will make a few adaptations with pleasure.
jeremie.rosset@unil.ch

Sample Day 1
0:44:00
4.47mi
Interval Z2-Z3

10min warm-up
2x(10min at 6:40 min/km - 2min at 7:30 min/km)
10min cool down

Sample Day 6
0:45:00
3.73mi
Long run

Long run in zone 2

Sample Day 8
0:40:00
Interval z4

10min warm-up
3x1000m at 5:00min/km, 3min rest
10min cool down

Sample Day 13
0:50:00
4.14mi
Long run

Long run in zone 2

Sample Day 15
0:50:00
Race pace

10min warm-up
5x 1k at 5:30min/km with 2min rest
10min cool down

Sample Day 20
0:55:00
4.56mi
Long run

Long run in zone 2

Sample Day 22
0:30:00
Interval Z5

10min warm-up
10x(120m in 30s - 30s rest)
10min cool down

Jrmie Rsst

Strength and conditioning coach in Switzerland.