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
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.
see Vijay’s forum thread Sub 50 minute 10k
http://www.time-to-run.com/forums/showthread.php?t=4619
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!
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
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!
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
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
Hi,
On using the 10k program for HM, if i understood you correctly, substitute the ‘longest run’ on Sat starting from 18km for week 1 and then increase it to 19km when we restart the 3 weeks plan?
If the my understanding is true, I only do 1 long run every 3 weeks?
Correct, the longest run is every 3 weeks. The programs are progressive and if long-term you looking to run a marathon it would be ideal to build up to a long run of 25km every 3 weeks. Hope this helps, TheEd
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
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
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?
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