{"id":922,"date":"2013-07-17T08:18:59","date_gmt":"2013-07-17T08:18:59","guid":{"rendered":"http:\/\/www.time-to-run.com\/training\/?p=922"},"modified":"2025-11-21T10:07:27","modified_gmt":"2025-11-21T10:07:27","slug":"sub60","status":"publish","type":"post","link":"https:\/\/www.time-to-run.com\/training\/10k\/sub60.htm","title":{"rendered":"Training towards a sub 60 minute 10K"},"content":{"rendered":"

Do you want to run sub 60 minutes 10k? Well,you have found the right place for the 10k Training Program to achieve sub 60 minutes for 10k.<\/p>\n

Do take note, that in order for you to run sub 60 minutes for 10Km, you must be able to run below 6 minutes per kilometer for the distance.<\/p>\n

sub 60 minute 10k Training Program<\/h2>\n

The reason we mention this is that you will have to train at a pace faster than 6 minutes per k on occasions. So, if your running current running has consisted of slow distance running, it is time for change. With this change a new attitude and fresh approach towards your 10k training would be beneficial.<\/p>\n

To start with, we should look to achieve running run 5Km at 5min 50sec per kilometer. This will give you an overall 5K time of 29:10. This pace also needs be added to your training. There will be paced sessions at this speed as well.<\/p>\n

To achieve sub 60 minutes on this 10k training program, your training schedule will now consist of running at 10K pace, running at 5K pace and then add to this a long run of 1Hr 45min and with this you are ready to progress towards your objective.<\/p>\n

It is of the utmost importance to balance your lifestyle with your new needed training components, so do set time aside to achieve this. A balanced routine will enhance your lifestyle. The running training must never become too much for you. The training should not be overbearing. If you miss a training session don’t try to make up for it. There is no going back to make up for what you have missed. Doing this is what normally leads to injuries<\/a>. Don’t stress, athletes hardly ever train 100% according to schedule, you are only human and as you progress, you should be able to achieve a workable training routine. If you struggle, leave a comment on this page and we will get back to you and give further advice.<\/p>\n

Training explanations and must do’s below schedule<\/p>\n

\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Training Program towards a sub 60 minute 10K<\/strong><\/th>\n<\/tr>\n<\/thead>\n
Day<\/td>\nSession<\/td>\n<\/tr>\n
01<\/td>\n60 to 70min easy distance<\/td>\n<\/tr>\n
02<\/td>\n30min easy run<\/td>\n<\/tr>\n
03<\/td>\nstart with 3x2k R<\/strong>90-2min 11min 50 (5.55 per k) T<\/span><\/td>\n<\/tr>\n
04<\/td>\nRest<\/td>\n<\/tr>\n
05<\/td>\nlongest run \u2013 ‘time on feet’ up to 1Hr 45min<\/td>\n<\/tr>\n
06<\/td>\neasy day of 30min running<\/td>\n<\/tr>\n
07<\/td>\neasy day of 30min running<\/td>\n<\/tr>\n
08<\/td>\nstart with 5x1k R<\/strong>60 \u2013 90 5min 45 to 5min50 L<\/span><\/td>\n<\/tr>\n
09<\/td>\neasy day of 30min running<\/td>\n<\/tr>\n
10<\/td>\neasy day of 30min running<\/td>\n<\/tr>\n
11<\/td>\nRest<\/td>\n<\/tr>\n
12<\/td>\n5K paced run \u2013 aim sub 30min 5k<\/td>\n<\/tr>\n
13<\/td>\n10k easy run<\/td>\n<\/tr>\n
14<\/td>\neasy day of 30min running<\/td>\n<\/tr>\n
15<\/td>\n3 x 5min @ 10k pace with 1min easy F<\/span><\/td>\n<\/tr>\n
16<\/td>\neasy day of 30min running<\/td>\n<\/tr>\n
17<\/td>\neasy day of 30min running<\/td>\n<\/tr>\n
18<\/td>\nRest<\/td>\n<\/tr>\n
19<\/td>\nRace day up to 15K<\/td>\n<\/tr>\n
*<\/td>\neasy recovery after race. 20 \u2013 30min<\/td>\n<\/tr>\n
**<\/td>\n2nd easy day after race. 30min<\/td>\n<\/tr>\n
***<\/td>\nfinal easy run after race. 30min<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Training explanations and must do’s<\/strong> :<\/p>\n

T<\/span> stands for 10K pace development L<\/span> stands for 5K pace development R<\/strong> = Rest F<\/span> is for Fartlek<\/p>\n

Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk [“talk-test”] All quality sessions must be preceded with a warm up<\/a> and stretching<\/a>, and it is recommended that you warm down as well.<\/p>\n

This is a 3 week cycle and after every 3 weeks you are able to run a race, up to 15K. It is not recommended that you use this program to race above 15k. If you have raced 21k’s before continue to do so, but do not look to this program to achieve great results, as your long runs in this program are not sufficient for a ‘great’ effort over 21K. After your race day, it is imperative that you use the next 3 days as recovery.<\/p>\n

The 5K paced run, you should not run faster than 29mins on these days. If you want to run a hard 5K then you must do so on the race day. Adhere to this advice for success with the program.<\/p>\n

After 2-3 months on this program, it is recommended that you take a break from this schedule. The break<\/a> should be for 2-3 weeks and during this time you should take a break from running for 3-4 days and then come back to running by building up to distance runs without any quality sessions
\n[ The Off Training Period<\/a> followed by The Build Up Period<\/a> ]<\/p>\n

Finally, this program is not recommended for a ‘beginner’ who has not got a background of running. It is recommended that you have a reasonable amount of ‘running’ without injury before attempting this program. But don’t despair. Are you a beginner runner? If so, we have a whole section developed and aimed at the runner who wants to start running –\u00a0 How to start running from the beginning<\/a><\/p>\n

Further data has been added to the Training section about fartlek<\/a>, ‘build-ups<\/a>‘ and methods<\/a>.<\/p>\n

The Time-to-Run Running Information portal<\/strong> prides itself on the quality of their 10k training programs and the support and advice they have provided for well over 25 years. You to can benefit from this experience and excellence.<\/p>\n

10km Program Tips<\/a>
\nMake the most of our Forums for our 10k Training Programs – Feedback and Advice<\/a><\/p>\n

Other 10k Training Programs available:<\/p>\n