10km in 55 minutes - in 6 weeks

Intermediate 6 weeks 3x/week
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To follow this programme you must have already run the 10 km distance in about an hour.

Ideally, your sessions should be on the Tuesday, Thursday and Sunday to keep your week as balanced as possible. In any event, there must be a day of rest between each run.

Each week, you will work on your speed over short distances (VO2max speed),a session at your target pace (11 km/h = 5 mins 25 secs per kilometre) and an endurance session.

You need to have Decathlon Coach application to launch this program !

Week 1 - Objective: discovering the paces

On the fast sessions, you must find the pace that you can maintain for all your repetitions.

  • 01. Short VO2max effort 10x (30s -30s)
  • 02. 1 hour of jogging on flat terrain
  • 03. 3 x 1 km at the target race pace

Week 2 - Objective: 4 kilometres at the race pace

If you cannot maintain the required running pace, you must fall back to the "running the 10 km distance in one hour" programme.

  • 04. Short VO2max effort 10x (40s -40s)
  • 05. 1h10 jog on flat terrain
  • 06. 4 x 1 km at the target race pace

Week 3 - Objective: 4 kilometres at the race pace in 2 stages

If the required paces seem too easy, you can always choose a more ambitious programme.
You can also stick to this programme by adapting the sessions to the specific pace, at your convenience.

Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!

  • 07. Short VO2max effort 10x (50s - 50s)
  • 08. 1 hour 15 minutes of jogging on flat terrain
  • 09. 2 x 2 km at the target race pace

Week 4 - Objective: 5 kilometres at the race pace

Given the sequence of sessions and efforts made, a little fatigue may set in.

Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!

  • 10. Short VO2max effort 10x (1 min - 1 min)
  • 11. 1 hour 15 minutes of jogging on flat terrain
  • 12. 2 + 1 + 2 km at the target race pace

Week 5 - Objective: work on propulsion

Having nearly arrived at your objective, make the most of this week to test the equipment you will use on the day of the race and your nutrition.

  • 13. Short VO2max effort 12x (30s - 30s)
  • 14. 5 x 1 km at the target race pace
  • 15. 1 hour of jogging on flat terrain

Week 6 - Objective: 10 kilometres in 55 minutes!

The workload drops so that you feel fresh for the start of the race.

This is why there will be no VO2max session this week and the sessions will be short, intentionally.

  • 16. 2 x 1 km at the target race pace
  • 17. 30 minutes of jogging on flat terrain
  • 18. warming up for the day of the race

Coach advice

"Running 10 km in 55 minutes is equivalent to running at 11 km/h. If you have already run the 10 km distance in about an hour, the target is achievable with a disciplined preparation."
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