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,
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
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
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.
We have sent you an email in reply. TheEd
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
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
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!
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
Ed,
I may be more of a natural runner so I’m not too experienced with technical terms. Today I beat my 10k record which was 51:46 and achieved a time of 48:32 and I am aiming to reach the 45 minute benchmark by two weeks from today. My previous record of 51:46 was achieved 2 days previously and the only reason I beat it today was because I really pushed myself.
congrats Matan. Were you using a training program? The main idea behind the programs is to teach the runner to develop their talent, in the easiest possible way, by establishing a routine which fits into their lifestyle. regards TheEd
I will start to follow the sub 45 minute program. Only today I found out that my dog passed away on Sunday. This motivated me to smash my record in memory of him. I achieved a time of 44:58!
Blessings on losing a member of the family, and congrats on your 10k run