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
How easy should the easy 30 min days be?
Hi Keith, this all according to your level of experience, however the easiest way to understand easy, is that it is at a pace where one is able to talk. Do consider browsing through the forums for replies to the many questions asked there – 10k Training Feedback – http://www.time-to-run.com/forums/forumdisplay.php?f=8
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
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
Hi Mirjam, simple move onto the next day of the program, do not try to make up, work your way through the cycle and hopefully in the next cycle things work out easier for you
TheEd
ps.. also see – Training Forums for Feedback – http://www.time-to-run.com/forums/forumdisplay.php?f=13
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
Hi, we would recommend that you do a 4k time-trial to assess your fitness, from this you will be able to see which direction to go in. Drop us a message via info @ time-to-run.com and we will also set-up an account for you if you want to use the Training Forums for Feedback – http://www.time-to-run.com/forums/forumdisplay.php?f=13