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Training towards a sub 50 minute 10K

Train on the sub 50 minute 10km program

Train on the sub 50 minute 10km program

Firstly, what must be understood is that in order for you to run sub 50 minutes for 10Km, you must be able to run below 5 minutes per kilometer for the distance.

sub 50 minutes for 10Km

Now the reason we mention this, is that you will have to train at a pace faster than this speed on occasions. So, if your running has consisted of slow distance running, it is time for change. A time for a change of attitude and a new fresh approach towards your training. What we are looking at to start with, is being able to run 5Km’s in 4min 50sec per kilometer.

This will give you an overall 5K time of 24:10. Added into your training will be sessions at this speed as well. Your components now consist of running at 10K pace, running at 5K pace and then add to this a long run of 1Hr 45min and you are ready to progress towards your objective. Now, the secret to your training should be to balance your training with your lifestyle. Your running must never become too much for you. You must always be able to do the sessions asked of you, if you miss a training session you can’t make it up. There is no going back to make up for what you have missed. Doing this is what normally leads to injuries. Other 10k Training Programs available:

10km Program Tips
Forums for our 10k Training Programs – Feedback and Advice
Training explanations and must do’s below schedule
sub 50 minute 10K – 10k Training Program

Training Program towards a sub 50 minute 10K
Day
Session
Your Comments
Effort
01 60 to 70min easy distance
02 30min easy run
03 start with 3x2k R90-2min 9min 50 (4.55 per k) T
04 Rest
05 longest run – ‘time on feet’ up to 1Hr 45min
06 easy day of 30min running
07 easy day of 30min running
08 start with 5x1k R60 – 90 4min 45 to 4min50 L
09 easy day of 30min running
10 easy day of 30min running
11 Rest
12 5K paced run – aim sub 25min 5k
13 10k easy run
14 easy day of 30min running
15 start with 3 x 5min @ 10k pace with 1min easy F
16 easy day of 30min running
17 easy day of 30min running
18 Rest
19 Race day up to 15K
* easy recovery after race. 20 – 30min
** 2nd easy day after race. 30min
*** final easy run after race. 30min

Training explanations and must do’s : T stands for 10K pace development    L stands for 5K pace development   R = Rest   F is for Fartlek

Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk [“talk-test”] All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well.

This is a 3 week cycle and after every 3 weeks you are able to run a race, up to 15K. It is not recommended that you use this program to race above 15k. If you have raced 21k’s before continue to do so, but do not look to this program to achieve great results, as your long runs in this program are not sufficient for a ‘great’ effort over 21K. After your race day, it is imperative that you use the next 3 days as recovery.

The 5K paced run, you should not run faster than 24mins on these days. If you want to run a hard 5K then you must do so on the race day. Adhere to this advice for success with the program.

After 2-3 months on this program, it is recommended that you take a break from this schedule. The break should be for 2-3 weeks and during this time you should take a break from running for 3-4 days and then come back to running by building up to distance runs without any quality sessions [ The Off Training Period followed by The Build Up Period ]

Print out the program and fill in your comments and under ‘effort’ fill in your ‘perceived’ effort for each session. rate your effort from 1 to 5, with 5 the hardest and 1 the easiest. [This is NB] For Printable Program : Click here

Finally, this program is not recommended for a ‘beginner’ was has not got a background of running. It is recommended that you have a reasonable amount of ‘running’ without injury before attempting this program.

Further data has been added to the Training section about fartlek, ‘build-ups‘ and methods.

Author: Gavin Doyle

Comments

  1. Can you please explain day 3 and day 8?
    Thanks

    • timeadmin says:

      Day 3 .. 3 x 2000m Rest 90 seconds to 2 minutes between each 2k. The 2k pace is 4.55 per k which is 9 minutes 50 seconds for each 2000m

      Day 8 .. 5 x 1000m Rest 60 to 90 seconds between each 1k. The 1k pace is 4.45 to 4.50 per k

      for further detailed advice and feedback see

      http://www.time-to-run.com/forums/forumdisplay.php?f=13

      Thanks

      TheEd

      • Thank you. really appreciate . I run 10K in 60 minutes… Want to run sub 50 minutes.

        Want to dry this program.

        When you say Rest, should I do a slow walk . For example Day 3 .. 3 x 2000 m. after every 2 K should I stop and do a slow walk or just stay and take rest before starting the next 2K

        • timeadmin says:

          when you developing take a standstill Rest and take in liquids at this time and prepare mentally for the next 2k

  2. Hi guys, great program – I am following it for a 10k on 7th October and really enjoying the interval session this morning (Day 3) just made it into 4:55 for each km 🙂 .

    Can I ask what is probably a stupid question – What is the purpose of the 1Hr 45min ‘time on feet’ session? As I am doing a 10k and hoping to do this in under 50 mins why do I need to run for that amount of time?

    Many thanks.

    Russ

    • timeadmin says:

      Hi Russ, the 1hr 45 minutes time-on-feet is your aerobic run and is associated to Cardio endurance via the continuous run.

      TheEd

    • Hi Russ,

      So how did you go? Did this program work for you?

      Thanks in advance for your feedback!

      Regards,
      Lara

      • Hi Lara,

        This program worked for me.
        Before I got ankle injury, I could run 52 mins.
        After injury, the fastest time that i could run was 1 hour 5 minutes.
        Three weeks ago I decided to try this program and last week I could run 49 mins.

  3. steve coulter says:

    I notice that the 19th day of the schedule is planned to be race day.What do you do if you have no races planned.Do you do a sub 25min 5k then just take one day easy before commencing the schedulr again
    please advise
    regard
    Steve

    • timeadmin says:

      Hi Steve, you could consider either doing a distance from 5 to 8k or do a 4k time-trial. If you go to the forums – Training Program Feedback .. you will note that the 4k time-trial we recommend at the start of the program.

      After the test we then have Day 1 on the Tuesday. We highly recommend achieving the rhythm of the program for best results

      Hope this helps

      TheEd

  4. Hi there, would mind please explaining day 15? thanks

    • timeadmin says:

      Hi George, Day 15 – start with 3 x 5min @ 10k pace with 1min easy F

      warm up then 3 times 5 minutes at anticipated 10k pace with 1 minute easy running in-between each fast 5 minutes

      register on the running feedback forums if you need more feedback

      Thanks TheEd

  5. Hi,

    Could you please tell me what R in the program means .. standing still, walking, or jogging? For example, Day 03: R90-2min.

    Thank you in advance,
    CM

    • timeadmin says:

      R = Rest and it all depends on the individual athlete, however the pulse should drop significantly before starting the next ‘repetition’

      hope this helps you better understand

      TheEd

  6. How easy should the easy 30 min days be?

  7. RIcardo Barbedo says:

    Hi,

    I would like to complement some weight training along with this.

    Do you thing adding those in the 30′ easy days, can damage a lot the final results?

    Cheers.

    • Hi Ricardo, you can slot the strength training in on easy days, however we do not recommend such training before the 2k session and before the 1k session. So in Week 1 from Day 2 to Day 8 avoid whereas after day 8 you are able to slot sessions in. Due to the various needs of other athletes we looking to alter the program in the near future showing which days are OK for strength training. We hope this helps

      TheEd

      • I plan to run a 10k race in 8 weeks time. i really want to get below 48mins (to beat a very competitive show-offs time !). I’m 50 and started running 8 weeks ago. I can run 5k in 25mins. I’m presently running 3 times a week. Tuesday I run 30mins medium effort. Thursday 2k easy warmup then (30 seconds sprint /1 minute walk / 3 minute easy) x 6.
        Saturday – long slow run adding 1k each week – currently at 11k at 68 minutes.

        Will the sub 50 min program above work for me – or am I still a “beginner”.

        • Hi Bob, you not exactly a beginner however I would be cautious

          consider doing the sub 50 minute 10k program and focus on the sessions between Day 3 to Day 8

          you more than welcome to start a thread on the forums – 10k program feedback and then we could provide more detailed feedback according to your needs

          make sure to stick to 1 day running 1 day off for now

          if you on the forums we can discuss further

          TheEd

  8. Hi there,

    First of all I would like to thank you for this schedule.
    Today I did ‘Day 3′, but I was only able to complete the first two intervals of 2k. The third one was too much for me and I only did approx. 500meter.
    What is your advice? Should I retry this training session in, let’s say two days, or should I just proceed with day 4 (rest) and day 5 (1Hr 45min)?
    Your help is appreciated.

    Thank you.

    Mirjam

  9. Hey, I got ankle sprain a month ago (22 Sept 2013) and I just finished my first marathon in 27 Oct 2013 with very slow pace (my marathon time was 5:18, avg pace 7:32min/km). Before I got ankle sprain I could run 10K between 50-52 min. So, is it a good choice if I try this 50sub training?

    If yes, could you please tell me the pace in day 1, 2, 5, 6 and 13?
    2 minutes per km slower than 10K pace or just as easy as possible?

    01 60 to 70min easy distance
    02 30min easy run
    05 longest run – ‘time on feet’ up to 1Hr 45min
    06 easy day of 30min running
    13 10k easy run

    Thanks in advance

  10. Hello,

    I run 3 times a week 10km in each time.

    last week I did 51 min in a race and I decided that I am going to reduce it.

    I read the programme you offer in here and I ask myself if everyone can do it?

    personally, I believe myself and my abilities but still know that there is a limit.

    can you help me to get some more tips except the programme itself.

    Regards

  11. timeadmin,

    I read the links you gave to me and it is incredible. I wish I will get a result around the one that this guy got.

    I will read more responses written in the forum and I am going for it.

    many thanks,

    hope I will get the same support and encourage as this guy recieved.

    Regards,
    Roee.

  12. ThEd,

    I read the links you gave to me and it is incredible. I wish I will get a result around the one that this guy got.

    I will read more responses written in the forum and I am going for it.

    many thanks,

    hope I will get the same support and encourage as this guy recieved.

    Regards,
    Roee.

  13. Hello TheEd,

    I have already read about the progress of some people who are using the programme offered in here and it encourage me to go for it!!!

    I am going to do it soon :-).

    I will open a thread and hope to get some tips along the way from you.

    thank you,
    Roee.

    • timeadmin says:

      Hi Roee, would you like for us to create a username for you

      regards

      TheEd
      ps– if yes, send an email to info @ time-to-run.com

      • Hello TheEd,

        I have already sent an e mail t o the address you gave to me, and the answer was to open an account by myself. how do I do it?

        Thanks,
        Roee.

  14. What is the difference between “60 to 70min easy distance” and “easy day of 30min running”? Does easy distance and easy running mean the same thing?

    • Hi there, it does mean more or less the same, the difference is that when you doing 60 to 70 minutes easy distance, you are doing your longest run, when you do the 30 minutes, you will be feeling as though you want to go faster. This is when you need to keep it to easy running instead of running at a quicker pace, if you had a heart rate monitor, then it would be at a lower heart beat.

      Hope this helps

      TheEd
      see: http://www.time-to-run.com/forums/forumdisplay.php?f=8 for user experiences

  15. Hi Ed,

    I was looking for a good training plan to reduce my 10k time below 50min and bumped into your website.
    wow!! looks to be a real awesome plan that works for many runners.

    My Running Background :-Half marathons = 2:04 -Sept 2014
    10k = 55 min (80-90% cautious effort ) – Dec-7 2014

    10k run was after a recovery of 5 weeks from a bad calf (Soleus) muscle tear. I feel much better now and focus on having the calves stretched before and after the run.

    Goal:-10K below 50min

    Please also let me know if I can have an account created so that I could monitor my progress with you .

    First Day :-Today was my first day with an easy(talk tested) 10k in 1:04.

    Please let me know if I can continue with the sub 50 plan.

  16. Hi Ed,

    This looks very exciting (and almost too good to be true)! I’m slowly recovering from my first marathon and need a new goal — this looks like just the ticket. I’m already signed up for a 10K in 7 weeks on a nice flat course, and would love to get below 50 minutes. However having plotted the program into my calendar I see a couple obstacles and would like to get your advice on how to adapt:

    Day 5 (1h45min long run): I will be travelling that day and don’t have time for a long run. Can I do it on Day 4 instead, or will that be too close upon Day 3?

    Day 12 (5K paced run): I’m signed up for a local 10K race that day as well, but it’s a hilly one not suited for a PR. How would you suggest I manage this race in order to get the same effect as the planned 5K pace run?

    Thanks a lot!

    • timeadmin says:

      if you do the 2k session, you need to have a gap before you do the long run, so it would be OK to move it 1 day further, as the 1k session is planned for a Tuesday

      you can run the 10k race as you feel, without hurting yourself too much

      hope this helps

      TheEd

  17. Hi guys,
    great and easy! You took me from 52′ to 49′ in just three weeks!
    So I think I can still do a little better. Does it make sense to introduce additional repetitions in the quality sessions, be patient and repeat the plan, or should I switch to a more demanding plan?

    Thanks in advance!

    • timeadmin says:

      you would do well to repeat the cycle and focus on getting the longer run in a good place, and the recovery runs. If you feeling comfortable on the 2k session, then run the last 2k at 5 seconds per km quicker, if you achieve this, then increase the speed of the 1k session. If you would like a user account for the forums, then send us an email with the username you would like. send to info @ time-to-run .com . cheers TheEd
      ps.. congrats on your achievement, you may certainly have more to come, so do consider getting involved on the forums

      • 2nd 3-week cycle and again awesome progress. now I’ve got from 49′ to 47′, which means that in 6 week I have improved 5′ in the 10K!!! Not bad progress for a 50-year-old-dude. Thanks for this.

        Now the thing is that my next challenge is 1h45′ in a half-marathon by Oct/18 and I have a few questions:
        -what do you thing of this goal? is it over or underambitious? (I did 1h54′ last April, before taking a break in the long distances and focusing on the 10K).
        -how should I make the transition from the 10K training schedule to the half-marathon training?
        -don’t you have half-marathon training programmes? If they work half as good as the 10K programmes, I will easily do 1h40′ :-)))

        Looking forward to listening to your advice

        • timeadmin says:

          Nice to hear Jose. You can use the 10k Training Programs for the Half Marathon, all you need do is increase your long run in week 1 to a minimum of 18k. If you have ambitions for longer distance races in the future, look to start moving the long run distance up to 25k to start. Increase the distance slowly. Do also consider looking at the Off Period and Build-up program . consider joining the forums if you want individual feedback . Running Forums

  18. Hi TheEd,

    Sorry to ask this again but I still don’t understand what the ‘longest run’ is?

    Is it just basically the same as ’60 to 70min easy distance’ but longer?

    Would you be doing a similar pace for every ‘easy’ run whether it is ‘easy 30min’, ’60 to 70min easy distance’ or ”longest run’?

    Many thanks,

    slim

    • timeadmin says:

      Different wording for what means the same, however, as the person develops they will find the terms more applicable to what needs to be achieved. 30 minutes easy, is aimed at active recovery, as easy as possible and getting out there. 60 to 70 minutes, is now moving towards a training level, so the idea would be to run that amount of time easy, and so cover the distance with ease. Once you move towards the longest run, this session is aimed at aerobic development, so it plays a role in the athletes development. As the runner develops, the longest run can focus on pace and / or pulse. Hopefully this helps a little to understand the terms. TheEd

  19. William Suzuki says:

    Hi! I’d like to register in your forum but it says that registration is disabled? I also want to start this training program and return some feedback from it (in case you want it). I started running 2 months ago and my best 10k was 57 minutes. My longest run so far is 18k in 2hours. I’m also running around 40k-50k a week (4 days a week) and everything’s seem to be ok. Last race was a 15k which I finished in 1h31m. Is it ok for me to follow this sub50 program or should I try the sub55 first? Some programs require at least 3-6 months of running before you can use it, is this the case of this one?

    • timeadmin says:

      Hi Will, an email was received and a user account was set-up. Please place the same data in the thread you open on the forums, many thanks TheEd

  20. Hey!
    Just a question. If I want to add in 2 weightlifting days in this plan, what days is the best days to do that on?
    If i start the cycle on a Tuesday.
    Thanks!
    //Max

    • timeadmin says:

      Hi Max, to start with, do not do weight training on the days 3 to 8, until you adapt to the program. You can however add the weight sessions in anywhere after Day 8. Hope this is clear enough. TheEd

  21. Richard says:

    Hi
    Could you tell me why you say “start with” on te interval elements? Am I meant to do more than that as you are saying ‘start with?’ What do I finish with? Thanks. I really want to get under 50 mins and got as close as 15 seconds off so thought I’d try this routine to see if it got me there. I can run 5k in just sub 24. Thanks

    • timeadmin says:

      start with is your beginning point. once you develop you will go onto 4 x 2k and then onto 5 x 2k. this is all related to progressive training and development

  22. How to interpret this : – start with 3x2k R90-2min 9min 50 (4.55 per k) T

    I guess 3 loops of 2 km.. and what is after that

    • timeadmin says:

      3 loops of 2km each with a Rest of 90 seconds to 2 minutes between each 2k. The 2k pace is 4.55 per k for a total time of 9 minutes 50 seconds

  23. Sergio Gonzalez says:

    Hi, I just ran 49:06 10k race using your training plan. Thank you! Absolutely perfect

  24. I followed this programme fairly closely – first tempo session perhaps not so successfully, but generally ok thereafter – and raced a 10k yesterday at sub 50 for the first time (sub 49 m).
    Many thanks!

    • congrats conor, simply repeat the cycle again before stepping in up in training. Once you achieve consistency then you can look at your next goal. Well done. TheEd

  25. Hi Ed,

    Thanks for this post, I completed the program (with some switch between the days due to travellings and other duties) and it worked very well, yesterday I run 49:42 on a 10K race. 🙂
    Just for comparison: last year I had 53:10. That track had more altitude difference, but the improvement is still significant and I enjoyed yesterday’s race much more.

    So thanks again and I am just thinking about to repeat the program and complete one more 10K still this year.

    Cheers,
    Balazs

    • timeadmin says:

      congrats Balazs, achieving sub 50 minutes for the first time is always a great achievement, repeating the program before looking to go faster is a good idea. Focus on improving your 5k time as well, because this makes the next step-up to sub 49 easier. On we go TheED

  26. Hi, I would like to register as a user at the forum but was unable to so. I have a 10k race in a months time and would like to try out the program. Currently my pb for 10k is 53 mins and I hope to do sub 50.

  27. Thor-Ole Øby says:

    Hi! Thanks for great great running programs at no cost! Much appreciated!

    With my life situation right now, it`s realistic for me to only find time for three, maybe four some weeks, workouts per week. So I guess the question is; should I skip the short, easy runs and focus only on the quality runs, or should I just follow the program but maybe expect a slower progress? Right now I follow the all the workouts on the plan, running every other day.

    Thanks a bunch!

    • Our pleasure, and thank you . As to your question. The days 3 . 5 and 8, are the most important of the program, and from there you can look at doing the quality runs thereafter. Juggle the runs to suit what you can do. Do note, in order for you to improve as a runner, achieving consistency on the program will lead to ‘continual’ results. You may get a result from less training but you must not put pressure on yourself on each program, by seeking continual improvement. (Please ask for clarity, if needed) Enjoy. TheEd

      • Thor-Ole Øby says:

        Thanks for your reply! So if I understand you correctly, you’re saying “never skip day 3, 5 and 8” right? And then include the shorter easy runs when able to? What about the 5k run. Should I make an effort to make that one? As I run every other day I should get sufficient rest, don’t you think?

        I’ve been running consistently for almost two years now and the sub 50 program suits my fitness nicely. I guess if I were to push it I would work towards 47:30 on a 10k but for now the sub 50 paces are fine.

        • correct, and yes, you can do the 5k run, but beware, because you feeling fresh you may land up running too hard and too fast. Whereas, you may be happy to achieve something on that day, however the main event is meant to be the next week. What we recommend is that you run the first 4k of the 5k event @ 10k pace, and then over the last 1k you accelerate. This will be far better for your development. In the last week, do not do the 400m session, but instead replace it with 3 x 5 minutes @ 10k pace (your target time) with 3 minutes easy in-between. Try your utmost to feel relaxed in both these sessions. Hope this helps, TheEd

          • Thor-Ole Øby says:

            Thank you very much. Really value your input as most of the time I feel a little lost when it comes to training plans.

            I’ll create an account on the forum and post progress (if any) there. Woke up with a bad cold today so guess that means a break..

            Again, thanks a bunch!

  28. This looks exactly what I wanted. Major 10k event in 3 weeks. My PR is 54.5 . I hope I can achieve something around 50 with 1 cycle of this program. I might be a bit more positive. Let’s see how it turns out to be.

    • good luck. The program can have an immediate effect or take a little longer, depending on the person and their experience. TheEd

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