When it comes to running, once you reach the 10km mark it’sa common goal to try and run 10k in an hour–or less!
After spending a few weeks or months building up your distance running abilities, it’s nice to change tact and focus on your speed a little.
After all,you’ll likely find that your 10k time is not too far off the one hour mark already– all we need to do now is work on that speed element a little!
In this post, I’ll give expert tips on how to become a better, and faster, 10k runner – and the strategies you should use to get to your 1 hr 10k target!
(I also share somefree training plansat the end of the post).
Ready to run a 10k in an hour (or under?)
Let’s jump in!
10k In An Hour – Training Tips
First off, let’s walk through some training practices you can put into place to improve your speed and work towards the 10k/hr target.
Speed Up With Speed Work
Struggling to increase your base speed to break that 1 hour mark?
It’s time to introduce some speed workouts to your running schedule.
Doing dedicated speedwork makes you a faster, and more economical runner.
With all speedwork, you are going to be increasing the intensity – for at least short periods – so just be mindful that the injury potential increases too. If you even feel you’re pushing a muscle too hard, scale things back.
Here are my 3 favorite forms of speed work to smash your 10k in one hour target:
1. Tempo Runs.Tempo runs are similar to your regular runs, but with an interesting spin. During a tempo run, you start off super slow – nice, easy jogging for the first few minutes – before very gradually dialling up the speed.
Every few minutes you want to dial up the speed and intensity a little more, a little more – until you reach the point where your pace is practically unsustainable.
Push it for a few more minutes here – as long as you can hold – then spend 5 minutes gradually dialling the speed back to your initial, easy job.
2. Fartleks.Dumb name, fun workout. Fartleks involves random intervals of running fast, then nice and slow recovery intervals.
The whole idea is to mix things up, be unpredictable and structureless, and have fun.
These are fun to do in parks, where you can use your surroundings to set challenges (i.e. “I’ll run hard to that fountain, then jog to the next corner”).
3. Interval Training.Interval training is like Fartleks, but more structured. A popular one is 400m repeats – run fast for 400m, then do a slow 400m for recovery. If you have access to a running track, these are perfect.
Overwhelmed? Just want to finish your 10k? Check out our Couch To 10k Training Plans!
Cross Train for Power
Powerful runners are fast runners, and the best way to increase your power is through cross training.
Spending some non-running time focussing on yourlegs, glutes, and core, can help improve your running speed and economy.
The best way to do this is in a gym, preferably with a trainer. But you can get the same benefits with a good home exercise routine, using your body weight and some resistance bands.
Yoga, pilates, and Crossfit-style classesare other popular forms of cross training.
Do Your Long Runs Easy
To run a fast 10k, you don’t necessarily have to be running 10k’s every weekend in training.
Incorporate a weekly long, easy run into your training schedule –but don’t be tempted to run them at 10km/hr pace.
Instead, use them as an opportunity to get your body used to endurance-style running. If you try and go too fast, you’re more likely to crash and burn – and gain no benefit from the workout.
Practice running 6 miles every day (6 miles is 9.65km) to hone your feel for the distance.
Do your long runs at a relaxed, conversational pace– and enjoy them!
10k In An Hour – Strategies For Your Run
Sometimes how you run your 10k is more important than your training.
The conditions you run in can befavorable,orthey canmake things tougher.
There’s a few things you can do to make your 10k in an hour target more achievable,without rigging it(for example, running downhill for 10k ?).
Here’s some tips to bare in mind:
Be Rested, Be Recovered
Your body is optimally primed when it’s both well rested, and well recovered.
This means that you should ensure you’ve been baggingplenty of sleep for the two nights priorto your 10k in an hour attempt.
It also means that you shouldavoid intense workouts in the 3-4 daysleading up to your attempt. When we train hard, itcreates micro-tearsin our muscle fibers which take time to heal and recover. You want to allow for this window to ensure your legs are in great condition before going for your 10k, otherwise they might slow you down a little.
Avoid Poor Weather Conditions
When your environment is challenging, it can slow you down. This means you want to avoid:
- uncomfortable heat
- uncomfortable cold
- humid conditions
- rain (or sleet / snow)
- windy conditions(although a tailwind could give you an unfair advantage?).
Choose a day where the conditions are calm, and similar to those you’ve been training in!
Choose The Right Running Surface
Did you know thatmost runners are notably slower when they’re running on trails?
Same goes forrunning on the beach– even hard-packed sand – simply avoid it, it slows you down.
Choose arunning surface which is both forgiving and easy– whether it’s apavement/sidewalk,road, oroffroad track.
And remember thatvery soft underfoot conditions slow you down!
Likewise, remember tothink about gradientswhen you’re planning your 10k route.
Very light uphills and downhills are fine, but avoid anything with a noticeable gradient.
If you choose an uphill, you’re giving yourself a big disadvantage.
And if you plan a route which in mainly downhill . . . well, that’s just cheating !
Related: What’s a Good 10k Time? Average 10k Times
Fuel Properly Before
Regardless of the time of day you do your 10k, you want to ensure your body has ample stores of carbohydratesto draw on throughout the hour.
I recommend asnack or small meal 90-120 minutes out, then anenergy gel or high-carb snack (trail mix, banana) 15 minutes beforeyou start running.
You probably aren’t going to be running long enough to need to refuel during your run, but if you find dropping energy levels to be a problem you can consider another gel at the 30 minute mark.
Plug In
Research hasshownthat listening to music during exercise can improve your performance, and running is no different.This articlerecommends focusing on songs with atempo of 120-130bpmandchoosing familiar tracks with uplifting lyrics.
My recommendation?
Music can often be useful when you start to flag. I don’t listen to anything during the first half of an intense run, andI wait until I need a boost before a push play.
Run a Consistent 10km / hr Pace
When it comes to success in bagging your sub 60 minute 10k,pace is essential.
And forget that final sprint –the key is to run a constant, even pace throughoutyour hour.
This means you have to runslightly fasterthan:
6:00 minutes per kilometer, or
9:40 minutes per mile.
I recommend sticking to5:50min/km, and 9:25min/mile– that little buffer allows for any mishaps or slow-downs near the end!
Go out too fast and you’ll suffer later on (the crash and burn approach).
Go out too slow and you’ll never make up the lost time.
Plan for success, and run a constant pace throughout.
10k Training Plans – Free, Customisable, Downloadable
Looking for a training plan to follow?
Check out asummary of all our 10k training plans here, or select a specific one from the images below!
Each training plan isavailable in both PDF and Google Sheets / Excel formats, so are easy tocustomise to suit your own timetable!
Every plan is designed by ourUESCA-certified coach, and has been road tested by hundreds of runners!
As an avid runner and fitness enthusiast with a deep understanding of training methodologies, let me delve into the key concepts discussed in the article about running a 10k in under an hour. My expertise is grounded in years of personal experience, continuous research, and practical application of various training techniques.
Training Tips:
-
Speed Work:
- Tempo Runs: Gradual speed increase during the run, pushing to unsustainable pace, then easing back.
- Fartleks: Unpredictable intervals of fast and slow running, adding an element of fun and variety.
- Interval Training: Structured repeats, such as 400m sprints followed by slow recovery, enhancing speed and endurance.
-
Cross Training for Power:
- Strengthening legs, glutes, and core through gym workouts or home exercises, using body weight and resistance bands.
- Yoga, pilates, and CrossFit-style classes as effective cross-training methods.
-
Long Runs:
- Incorporate a weekly long, easy run for endurance without necessarily running at the target pace.
- Practice running 6 miles (approximately 9.65km) regularly to develop a sense of distance.
Strategies for the Run:
-
Rest and Recovery:
- Ensure optimal rest by getting plenty of sleep in the days leading up to the 10k attempt.
- Avoid intense workouts 3-4 days before the run to allow for muscle recovery.
-
Weather Conditions:
- Choose favorable weather conditions, avoiding extremes such as uncomfortable heat, cold, humidity, rain, or strong winds.
- Opt for a day with calm conditions similar to those experienced during training.
-
Running Surface:
- Select a forgiving and easy running surface, avoiding trails, beaches, or very soft underfoot conditions.
- Consider gradients in the route, avoiding noticeable uphills or downhills.
-
Fueling:
- Consume a snack or small meal 90-120 minutes before the run, followed by an energy gel or high-carb snack 15 minutes before starting.
- Consider additional energy gels if needed during the run.
-
Music:
- Listening to music with a tempo of 120-130bpm can enhance performance.
- Start playing music when you need a boost, not necessarily from the beginning of the run.
-
Consistent Pace:
- Maintain a consistent pace throughout the hour, slightly faster than 6:00 minutes per kilometer or 9:40 minutes per mile.
- Aim for 5:50min/km and 9:25min/mile to account for potential slow-downs or mishaps.
In conclusion, achieving a sub-60 minute 10k requires a well-rounded approach, blending targeted training practices with strategic planning for the actual run. Following these expert tips and incorporating them into a personalized training plan can significantly enhance your chances of reaching this challenging but rewarding goal. For those looking for structured training plans, the article provides free, customizable, and downloadable options designed by a certified coach and validated by numerous runners.
