Goal 55 min · example
Easy long run
The endurance base that lets you hold your pace all the way to the finish.
Duration
1 h 10
Distance
10,5 km
Effort
4/10
01 h 10
- Z2Block 1h10 easy 6:20–7:10 /km
Easy means easy. The other days will sting enough.
Your 10K in 55 min.
Targeting 55 min means holding 5:30 /km for 10K. Here's what this goal takes — the pace and the splits, the level you need to start from, your training paces — plus three workouts to get you there.
With or without a watch. All you need is a mobile number, no password.
- Pace
- 5:30 /km
- Speed
- 10.9 km/h
- Threshold pace
- 5:32 /km
- sustainable for about an hour
Splits
At an even pace.
| Distance | Time |
|---|---|
| 1 km | 5:30 |
| 2 km | 11:00 |
| 3 km | 16:30 |
| 4 km | 22:00 |
| 5 km | 27:30 |
| 6 km | 33:00 |
| 7 km | 38:30 |
| 8 km | 44:00 |
| 9 km | 49:30 |
| 10 km | 55:00 |
Your level
Where to start from.
To target 55 min, your current times at other distances should be close to these (Riegel's formula). Slower, and the goal is ambitious; faster, and it's within reach — as long as you train for the distance.
| Race | Time | Pace |
|---|---|---|
| 5K | 26:23 | 5:17 /km |
| Half marathon | 2:01:21 | 5:45 /km |
| Marathon | 4:13:01 | 6:00 /km |
Your paces
Your training paces.
Calculated for this goal: your threshold pace, then your five zones — the ones your training plan would use, easy endurance in Z2, threshold in Z4.
- Z1Recoveryslower than 7:10 /km
- Z2Endurance6:20–7:10 /km
- Z3Tempo5:50–6:20 /km
- Z4Threshold5:20–5:50 /km
- Z5VO2maxfaster than 5:20 /km
Key workouts
Three workouts to get there.
Their format is just an example; their paces are those of your goal. Your training plan slots them into your week and adjusts them to what you actually run.
Goal 55 min · example
Threshold, 4 × 8 min
Push the pace you can hold for a long time without blowing up.
Duration
1 h 10
Distance
11,0 km
Effort
7/10
01 h 10
- Z2Warm-up 20 min easy 6:20–7:10 /km
- Z44 × 8 min threshold 5:20–5:50 /km, 2 min jog recovery
- Z2Cooldown 10 min easy 6:20–7:10 /km
Goal 55 min · example
10K pace, 5 × 1 km
Running at your target pace in chunks, to get used to it.
Duration
1 h 05
Distance
10,5 km
Effort
8/10
01 h 05
- Z2Warm-up 20 min easy 6:20–7:10 /km
- Z45 × 1,000 m race pace 5:27–5:33 /km, 2 min jog recovery
- Z2Cooldown 10 min easy 6:20–7:10 /km
Questions
What runners ask us.
- What pace do you need for a 10K in 55 min?
- 5:30 /km, or 10.9 km/h. You'll hit 5 km in 16:30 if you hold a steady pace.
- What 5K time do you need to target 55 min in the 10K?
- Around 26:23, based on Riegel's formula — if you can hold the effort twice as long.
- How many weeks does it take to prepare for a 10K?
- Usually 6 to 10 weeks if you're already running. Your training plan runs from the week you start right through to your date, whatever it is.
Your 10K in 55 min.
Watch or no watch, a mobile number is enough.