10K training
A 10K training plan to break 60 minutes.
Sub-60 is a great target for improving runners. It requires holding 6:00/km for the whole race. This plan builds the engine and the discipline.
Weekly structure
Three to four runs: easy, threshold, long, plus an optional easy run.
Key sessions
Threshold reps at goal pace and slightly faster, building from 3 × 1 km to 5 × 1.5 km.
Race day
First 2 km a few seconds slower than goal, then settle in. Lift the effort from 7 km.