Why would you run a 10K in less than 60 minutes? Many runners have this goal for a 10K. It’s like a rite of passage to be called as one of the fast runners in the road.
Is 60 minutes fast enough for a goal? I believe it is. It was my goal too and hitting that mark was a big accomplishment for me.
Looking at some of previous races, you’d see that running less than 60 minutes in a 10K can put you among the top 20% in the field. Imagine being 20th place among 100 runners! Not bad at all.
In fact, during the Milo Marathon Elims in Manila last 2013, the last runner to finish within 60 minutes (gun time) ranked #164 among 2813 runners. That’s in the top 6% in the field!
So how do you train for a sub-60 minutes 10K?
Here are some 10K training plans for 60 minutes finish time.
Each will will have a dose of an easy run and a long run. Then, there are the speed and tempo runs to train you for speed. Find a plan that suits you.
Sub-60 Minute 10K Training Plan
8-Week 10K Sub 60 minutes Training Plan. A personal favorite. This training plan was designed for women. It has only 3 runs in a week plus a day for cross training. It makes the sub 60 goal looks easy but I suggest this sub 60 training plan for more seasoned runners.
12-Week 10K Sub 60 minutes Training Plan. The training plan has 4 runs on a weekday with one day for a tempo run. Then there’s a long run on the weekend. This allows a gradual increase with enough time to recover between trainings. Best for those who aims for the sub 60 for the first time.
16-Week 10K Sub 60 minutes Training Plan. This training plan is aimed for beginners. If are just starting with 3K and 5K and want to train for a 10K with a sub-60 minute time, this training plan might work best for you. I find this training plan too long though. That’s 4 months worth of training for a 10K event.
Here’s a bonus training plan for those who wants to go beyond a sub-60 time.
8 Week 10K Sub 60/50/40 minutes Training Plan. This training plan looks a bit more technical but very informative. Each week is composed of a cruise interval, speed session and a long run. It focuses more on time spent for training rather than the distance to be covered. Aside from a 60-minute 10K finish time, the training plan also provides guide for a 50-minute and 40-minute finish times.
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