Do you want to break 50 minutes for 10k? – In order to achieve this you would have to run under 5 minutes per kilometer for the 10k distance.
sub 50 minutes for 10Km Training Program
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:
- sub 31 min 10k training program
- sub 33 min 10k Training Program
- sub 35 min 10k Training Program
- sub 40 min 10k Training Program
- sub 45 min 10k Training Program
- sub 55 min 10k training program
- sub 60 min 10k training program
10km Program Tips
Forums for our 10k Training Programs – Feedback and Advice
Training explanations and must do’s below schedule
| Training Program towards a sub 50 minute 10K | |
|---|---|
| Day | Session |
| 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 6x1k 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 25:00 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 ]
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
Page updated November 2025
Running sub 50 minutes for 10km is a popular goal. After decades of coaching I can categorically state that once a runner drops below 50, a whole new world opens up in their running goals and ambitions
Can you please explain day 3 and day 8?
Thanks
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
when you developing take a standstill Rest and take in liquids at this time and prepare mentally for the next 2k
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
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.
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
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
Hi there, would mind please explaining day 15? thanks
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
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
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