10 km running program under 60 minutes in 12 weeks
Note: I am currently updating the running programs – hence the missing text. I have uploaded the programs so they can be downloaded.
Useful links before you get started
- Necessary knowledge about speeds, interval breaks and intensity
- General information about the 10 km distance and the structure of 10 km running programs
- General structure of running programs
- Same program over 8 weeks of training.
Download: 10 km under 60 min in 12 weeks
Download running program (PDF)
The structure of 60 min in 12 weeks
Number of training sessions per week (quality + quantity)
Types of training
Heating and dehumidification
- Tempo Run: 2 km warm-up + 2 km cool-down
- VO2-max training: 2.5 km warm-up + 2.5 km cool-down
- Speed training: 3 km warm-up + 3 km cool-down
Alternative tempo suggestions
| 63 minutes | 66 min | 69 minutes | |
| Easy run | 7:09 | 7:29 | 7:49 |
| Marathon | 6:32 | 6:52 | 7:12 |
| Threshold | 6:02 | 6:19 | 6:36 |
| VO2 max | 5:33 | 5:48 | 6:04 |
| Speed | 5:19 | 5:35 | 5:51 |
Are you faster than 60 minutes for 10 km? Learn it with these programs: 12 weeks – 8 weeks.
Question?