What it takes
A sub 1 hour 10K means holding 5:59 per km (9:39 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 32.3.
The 10K pace chart has the splits for it. It also covers every other time from 30 to 80 minutes.
One consistent block of training usually moves a runner a couple of points. So this plan suits someone who runs the 10K in about 1:04:11 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
Your first sub hour 10K
Sub 60 is 5:59 per km, just under 6:00, and for many it is the first 10K time goal. This sample runs three days a week, peaking at 18 km, with long runs of up to 7 km.
The first faster running is fartlek (1 minute brisk, 2 minutes easy), then short threshold blocks. 400 m and 800 m reps only come near the end. If you can already run 10K without stopping, that order keeps the plan safe while the pace comes down.
Your training paces
Set from a 1:04:11 10K, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 7:41-8:03 |
| Threshold | Tempo runs. Comfortably hard. | 6:26 |
| Intervals | Hard repeats with recovery. | 5:56 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
3 running days a week, peaking at about 18 km. Week 6 is easier, and a taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday.