10 km in 1 hour - in 6 weeks

Intermediate 6 weeks 3x/week
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To follow this training plan, you must already be able to run at 9km/hour for 1 hour.

Ideally, schedule your training on Wednesdays and Sundays, to balance your week in the best way.

Every week you will do one endurance session and one session at your planned 10 kilometre pace.

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

Week 1 - Objective: finding your race pace

If you are unable to keep to the required race pace, you can go back to the "finish your first 10km" plan.

  • 01. Speed session : 12 x(30s-30s)
  • 02. 1 hour of jogging on flat ground
  • 03. 3 x 1 km at target race pace

Week 2 - Target: 4 kilometres at race pace

If the required speeds seem too easy, you can always choose a more ambitious plan (10km in 50 minutes).

  • 04. Speed session 10x200 meters
  • 05. 1 hour 15 mins of jogging on flat ground
  • 06. 4 x 1 km at target race pace

Week 3 - Target: 4 kilometers at race pace

With the sequence of the sessions and the endurance required, you might start to feel tired.

Take good care of yourself, put dry clothes on after your run, follow our nutritional advice, monitor your lifestyle choices and everything will be fine!

  • 07. Speed session : 8x300m
  • 08. 1 hour of jogging on flat ground
  • 09. 2 + 1 + 1 km at target race pace

Week 4 - Target: 5 kilometers at race pace

Your target is getting closer; take advantage of this week to try out the equipment you'll be using on the day of the race and your nutritional regime.

  • 10. Speed Session - x 400 meters
  • 11. 1 hour of jogging on flat ground
  • 12. 2 + 1 + 2 km at target race pace

Week 5 - Target: 5 kilometres at race pace

With the sequence of the sessions and the endurance required, you might start to feel tired.

Take good care of yourself, put dry clothes on after your run, follow our nutritional advice, monitor your lifestyle choices and everything will be fine!

  • 13. 1 hour of jogging with gentle hills
  • 14. 5 x 1 km at target race pace
  • 15. 1 hour 15 mins of jogging on flat ground

Week 6 - Target: 10 kilometres in less than an hour!

At the end of this week your target will become a reality.

Don't overdo it and don't change your routines either.

Your training schedule becomes more gentle in order to feel refreshed for the start of the race.

  • 16. 1h jogging with 2 x 1 km at target race pace
  • 17. 45 minutes running
  • 18. Warm-up for race day

Coach advice

"If you want to run 10 km in less than an hour this is achievable as long as you are already quite sporty."
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