Skip to content
OpenAthlete
Road running plans

10K plan · 1h00

10K in 1h00: 10-week plan

10 weeks, 3 runs a week, to run a 10K in 1h00 (6:00/km). Written for a VMA around 12 km/h. Week 1 is about 16 km; the biggest week reaches 23 km and the longest run lasts 1h05. Every session has its targets: a share of VMA for easy runs and intervals, your goal pace for race-pace work.

Weeks
10
Runs per week
3
Biggest week
23 km
Race pace
6:00 /km

Free account, you choose the start date. Every session can be moved or edited afterwards.

Weekly volume

12345678910
  • Base
  • Speed and 10K pace
  • Taper

Week-by-week schedule

Every session with its targets. Each one carries a step-by-step workout that goes to your watch once the plan is imported.

Targets are a share of VMA or your goal pace. Once the plan is imported, OpenAthlete works them out from the VMA in your profile, and your Garmin, COROS or Suunto watch shows your own paces.

Base

Easy volume, short fast reps and strides. The long run grows a little each week. Week 4 is lighter, to absorb the work.

Week 1Base16 km
  • TueFartlek15 min warm-up, 6 × (1 min fast at 92–97% VMA / 1 min easy), 10 min cool-down.92–97% VMA
  • ThuEasy run + strides35 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run40 min at an easy, even pace (62–70% VMA).62–70% VMA
Week 2Base17 km
  • Tue30/30 intervals15 min warm-up, 10 × (30 s at 100–105% VMA / 30 s jog), 10 min cool-down.100–105% VMA
  • ThuEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run45 min at an easy, even pace (62–70% VMA).62–70% VMA
Week 3Base19 km
  • Tue30/30 intervals15 min warm-up, 12 × (30 s at 100–105% VMA / 30 s jog), 10 min cool-down.100–105% VMA
  • ThuEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run55 min at an easy, even pace (62–70% VMA).62–70% VMA
Week 4Easier week14 km
  • TueEasy run + strides30 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • ThuEasy run35 min easy (62–70% VMA).62–70% VMA
  • SunLong run35 min at an easy, even pace (62–70% VMA).62–70% VMA

Speed and 10K pace

VMA intervals and reps at 10K pace: the hardest block of the plan. Week 8 is lighter, to absorb the work.

Week 5Race pace21 km
  • TueVMA intervals15 min warm-up, 8 × 400 m at 100–105% VMA with 90 s jog between, 10 min cool-down.100–105% VMA
  • ThuEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run55 min at an easy, even pace (62–70% VMA).62–70% VMA
Week 6Race pace23 km
  • Tue10K pace15 min warm-up, 4 × 1 km at 10K pace (6:00/km) with 90 s jog between, 10 min cool-down.Goal pace 6:00/km
  • ThuEasy run + strides45 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run, fast finish1h00 in all: easy (62–70% VMA), then the last 10 min at 80–84% VMA.62–70% VMA80–84% VMA
Week 7Biggest week23 km
  • TueVMA intervals15 min warm-up, 5 × 800 m at 95–100% VMA with 2 min jog between, 10 min cool-down.95–100% VMA
  • ThuTempo run15 min warm-up, 15 min steady (80–84% VMA), 10 min cool-down.80–84% VMA
  • SunLong run1h05 at an easy, even pace (62–70% VMA).62–70% VMA
Week 8Easier week17 km
  • Tue10K pace15 min warm-up, 3 × 1 km at 10K pace (6:00/km) with 90 s jog between, 10 min cool-down.Goal pace 6:00/km
  • ThuEasy run40 min easy (62–70% VMA).62–70% VMA
  • SunLong run40 min at an easy, even pace (62–70% VMA).62–70% VMA

Taper

Less volume, a little intensity to stay sharp, and you start the race fresh.

Week 9Taper18 km
  • TueVMA intervals15 min warm-up, 5 × 400 m at 100–105% VMA with 90 s jog between, 10 min cool-down.100–105% VMA
  • ThuEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run45 min at an easy, even pace (62–70% VMA).62–70% VMA
Week 10Race week19 km
  • TueEasy run with goal pace35 min easy, with 4 × 1 min at 10K pace (6:00/km) in the second half.62–70% VMAGoal pace 6:00/km
  • ThuEasy run + strides25 min easy (62–70% VMA), then 4 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunRace day: 10KRace day. Settle at 10K pace (6:00/km) from the start and hold it; only speed up in the last kilometres if your legs say yes.Goal pace 6:00/km

Paces for this goal

Finishing in 1h00 means 6:00 per kilometre on average. The plan writes every target as a share of VMA or as this goal pace. If your recent races say otherwise, check your VMA or a recent result before you start.

VMA calculatorRace time predictorPace calculator and splits

Paces for a VMA of 12 km/h

The VMA this plan is written for. With a different VMA, the same percentages give your own paces.

Used forTargetPace /km
Easy and long runs62–70% VMA7:09–8:04
Tempo runs80–84% VMA5:57–6:15
Long intervals, fartlek92–97% VMA5:09–5:26
VMA intervals (800 m)95–100% VMA5:00–5:16
Short intervals (30/30, 400 m)100–105% VMA4:46–5:00
Goal pace1h006:00

Send the plan to your watch

Once imported, structured sessions go to Garmin, Suunto and COROS watches with their steps and paces. Activities come back from your watch or Strava and are matched to the planned session.

Other road running plans

10K40 min10K45 min10K50 minHalf marathon1h30Half marathon1h45Half marathon2h00Marathon3h00Marathon3h30Marathon3h45Marathon4h00Marathon4h15Marathon4h30Marathon5h00Marathon5h30

A plan is a draft. Your calendar is the real thing.

Import a plan, then move, shorten or swap sessions as your weeks happen. Fitness and fatigue follow.

Create a free accountSee pricing

Free forever. No credit card.