Training plan – 10 miles sub 1h15
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This training plan will help you run 10 miles in under 1 hour and 15 minutes. It consists of 12 weeks of training with 3 fixed running sessions per week. They are designed to be easily printable, providing a clear overview of which training session to do each week. You can also tick off each completed session (trust me: it's very motivating!).
Don't wait any longer; get your training plan now and work towards your personal goal!
When you want to start with this training plan, it is important that you already have a basic level of fitness. The sub 1h05 and 1h10 training plans assume that you are already capable of running 15k easy. The sub 1h15 to 1h40 plans assume that you can already do a 10k easy run.
Not able to run 10k at an easy pace yet? Then you can start with the 10k training plan. With the 10-week plan, you will be prepared to run 10k in your desired time. If you think you can manage to run 10k at an easy pace within a short period, you can also train on your own for a few weeks until you can run the minimum distance. Once you achieve this, you can start with the 10-mile training plan.
Not sure which time to choose for the training plan? Below, I provide the paces for all training plans that you should be able to maintain during an easy run and an interval training. An easy run should always be at a relaxed pace, allowing you to hold a conversation. For the interval session you should, for example, be able to run at this pace for 6 x 3 minutes with 80 seconds of jogging in between. Additionally, I have included a comparable 10k race time.
10 miles sub 1h05 (4:02/km): easy run 4:50-5:20/km, interval ± 4:00/km & 39:15 (3:55/km)
10 miles sub 1h10 (4:20/km): easy run 5:10-5:40/km, interval ± 4:20/km & 42:15 (4:13/km)
10 miles sub 1h15 (4:39/km): easy run 5:30-6:00/km, interval ± 4:40/km & 45:00 (4:30/km)
10 miles sub 1h20 (4:58/km): easy run 5:45-6:15/km, interval ± 4:55/km & 48:15 (4:49/km)
10 miles sub 1h25 (5:16/km): easy run 6:05-6:35/km, interval ± 5:15/km & 51:15 (5:07/km)
10 miles sub 1h30 (5:35/km): easy run 6:25-6:55/km, interval ± 5:30/km & 54:15 (5:25/km)
10 miles sub 1h35 (5:54/km): easy run 6:40-7:10/km, interval ± 5:50/km & 57:00 (5:42/km)
10 miles sub 1h40 (6:13/km): easy run 6:55-7:25/km, interval ± 6:05/km & 01:00:00 (6:00/km)
Don't wait any longer; get your training plan now and work towards your personal goal!
When you want to start with this training plan, it is important that you already have a basic level of fitness. The sub 1h05 and 1h10 training plans assume that you are already capable of running 15k easy. The sub 1h15 to 1h40 plans assume that you can already do a 10k easy run.
Not able to run 10k at an easy pace yet? Then you can start with the 10k training plan. With the 10-week plan, you will be prepared to run 10k in your desired time. If you think you can manage to run 10k at an easy pace within a short period, you can also train on your own for a few weeks until you can run the minimum distance. Once you achieve this, you can start with the 10-mile training plan.
Not sure which time to choose for the training plan? Below, I provide the paces for all training plans that you should be able to maintain during an easy run and an interval training. An easy run should always be at a relaxed pace, allowing you to hold a conversation. For the interval session you should, for example, be able to run at this pace for 6 x 3 minutes with 80 seconds of jogging in between. Additionally, I have included a comparable 10k race time.
10 miles sub 1h05 (4:02/km): easy run 4:50-5:20/km, interval ± 4:00/km & 39:15 (3:55/km)
10 miles sub 1h10 (4:20/km): easy run 5:10-5:40/km, interval ± 4:20/km & 42:15 (4:13/km)
10 miles sub 1h15 (4:39/km): easy run 5:30-6:00/km, interval ± 4:40/km & 45:00 (4:30/km)
10 miles sub 1h20 (4:58/km): easy run 5:45-6:15/km, interval ± 4:55/km & 48:15 (4:49/km)
10 miles sub 1h25 (5:16/km): easy run 6:05-6:35/km, interval ± 5:15/km & 51:15 (5:07/km)
10 miles sub 1h30 (5:35/km): easy run 6:25-6:55/km, interval ± 5:30/km & 54:15 (5:25/km)
10 miles sub 1h35 (5:54/km): easy run 6:40-7:10/km, interval ± 5:50/km & 57:00 (5:42/km)
10 miles sub 1h40 (6:13/km): easy run 6:55-7:25/km, interval ± 6:05/km & 01:00:00 (6:00/km)
File type:
Downloadable – PDF
