10K plan for 1:00:00
Running 1:00:00 over the 10K means holding 6:00/km from start to finish. It's an achievable goal with consistent training: this plan favours gradual progression, and 3 sessions a week are enough.
What this time implies
Equivalent times (Riegel formula); if your current times are far off, pick an intermediate goal:
- 5k 28:47
- Half marathon 2:12:23
- Marathon 4:36:01
The plan, week by week
Complete 10-week example, calibrated for a 1:00:00 goal (3 sessions/week). For a plan at YOUR paces aligned with YOUR race date: Personalize this plan
Training paces for this plan
- Tuesday 8 × 400 m at 5K pace (5:45/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 8 min at threshold (6:15/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 7 km (7:45/km)
- Tuesday 10 × 400 m at 5K pace (5:45/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Thursday 20 min at threshold (6:15/km), 15 min warm-up and cool-down
- Sunday Long run 8 km (7:45/km)
- Tuesday 6 × 600 m at 5K pace (5:45/km), 1:30 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 10 min at threshold (6:15/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 8 km (7:45/km)
- Tuesday 6 × 1000 m at 5K pace (5:45/km), 2:00 jog recovery, 15 min warm-up and cool-down
- Thursday 30 min at threshold (6:15/km), 15 min warm-up and cool-down
- Sunday Long run 7 km (7:45/km)
- Tuesday 6 × 800 m at 5K pace (5:45/km), 1:45 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 15 min at threshold (6:15/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 10 km (7:45/km)
- Tuesday 5 × 1000 m at 5K pace (5:45/km), 2:00 jog recovery, 15 min warm-up and cool-down
- Thursday 2 × 12 min at threshold (6:15/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 11 km (7:45/km)
- Tuesday 8 × 600 m at 5K pace (5:45/km), 1:30 jog recovery, 15 min warm-up and cool-down
- Thursday 25 min at threshold (6:15/km), 15 min warm-up and cool-down
- Sunday Long run 11 km (7:45/km)
- Tuesday 6 × 1000 m at 5K pace (5:45/km), 2:00 jog recovery, 15 min warm-up and cool-down
- Thursday 3 × 10 min at threshold (6:15/km), 3 min recovery, 15 min warm-up and cool-down
- Sunday Long run 12 km (7:45/km)
- Tuesday 6 × 400 m at 5K pace (5:45/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Thursday 15 min at threshold (6:15/km), 15 min warm-up and cool-down
- Sunday Long run 7 km (7:45/km)
- Tuesday 4 × 300 m at 5K pace (5:45/km), 1:15 jog recovery, 15 min warm-up and cool-down
- Friday Easy run 4 km (7:45/km)
- Sunday RACE DAY: 10.0 km. Enjoy it!
This plan is generated by a published method from the information you provided. It is not medical advice: see a doctor before (re)starting running, listen to your body, and skip a session if something hurts.