How do I get my 10K time under an hour???

Run a little faster. You can do it.

@ellienorman94 How fast are you running during training? Most recreational runners (including me up until recently) tend to run too fast during their training runs. 80% of your training runs should be at an easy effort with only 20% at moderate to above moderate effort. If you are interested there is a book by Matt Fitzgerald called "80/20 Running: Run Stronger and Race Faster By Training Slower". It has helped me as a semi-new runner increase my distances and improve my pace. It is available in both physical form or as an e-book. I found it easy to read and follow. Good luck

MeanderingMammal wrote: »

ellienorman94 wrote: »

I run every Monday, Wednesday and Friday, both hill runs and flat road runs. These are usually 4-6miles every time. I just can't get under the hour in a 10k run!! PLEASE HELP x

The key question is, what is your 10K time at the moment?

As you're running less than 30Km per week then my first suggestion would be more training volume.

What I'd design for a 10K improvement plan would probably be 3 or 4 sessions per week with one long of up to 16Km, one shorter 10Km easy paced session, a speed session mounting up to 10Km and a shorter recovery run of 6-8Km.

The speed sessions may be a combination of strides, tempo pace runs, cruise intervals and potentially the odd sprint intervals session.

This is similar to what I did.

The running further was the key really.

MeanderingMama said it well. Add a day of running. Run more miles/kilometers. Do most of your running slow and easy, but one day week do some sort of speedwork - 200 or 400 meter speed intervals or a tempo run in which you run at 10k - HM pace for 20-30 minutes (after warming up). You might look at Higdon's 10k Intermediate plan if you are serious about getting your time down.

If you want to run faster, you have to learn how to run slower. Eighty-percent of your weekly runs should be categorized as easy running. This means that you aren't huffing and puffing for air and you are at a speed that you feel you could run at the current pace for hours (Heart rate zone 1. The other twenty-percent can be easy speed training sessions and hill / cross-training. Incorporate a long run into your weekly run (80%) schedule.

Do you have the endurance, but lack speed...or do you have speed but lack endurance? That can affect some of the things you'll do with regards to speed work. But generally for either one, adding a longer run and more mileage per week will help.

interval training helped me get my time down!