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
I don’t get it. This is a unusual training plan for me, or maybe I am a bit inexperienced. I mean, other training plans I’ve seen, 5k, 10k and so on are 12, 16 weeks long (doesn’t matter) but they tell you exactly what to do from day one to race day. This program is divided in 3-week cycles (well, two and a half with a rest period of two to three days if I understand correctly). So what is the point of doing exactly the same thing cycle after cycle ? Where is the build up in this ? And how is this going to apply to me ?
Explaining: My 10k goal race is on April 1st 2018. I ran exactly the same race this year, which was my first race ever, and I did 55’13” net time. So my goal next year is to do 48 minutes or so. I finished a half marathon race two days ago and right now I’m taking my 3 days off. How am I supposed to start my 10k training plan ? Should I start with the off training period plan followed by the build up period plan and then begin with the cycles? And if so, how many of these cycles should I do before the race? And finally where is the tapering period before the race ? How long should it be and what training sessions should it include?
Forgive me for bothering you with my noob questions but this is a very interesting program.
Thanks in advance
Pete
P.S. I am 47 yo
Hi Pete, the programs are progressive and follow a format easy to understand and very able to introduce into your daily life. We provide forums where you can see how other runners are using the programs – http://www.time-to-run.com/forums/forumdisplay.php?f=13
What we would recommend for you, for now, is to do a 4k time-trial and from there we can place you onto the sub 50 minute 10k program format with different pace set for you
The idea behind the program is to teach routine to start with. After a few cycles we provide an off-period, followed by a build-up routine before returning to the 10k program cycles before your event.
During all of this, the intention is for the runner to learn more about themselves and how to achieve the goals they have set. Our aim, is to assist the runner in understanding their own running and what works for them and how to achieve it.
Hope this all makes a little more sense, as we have numerous articles relating to the program and how things work
regards TheEd
Hi Ed, thanks for your reply; although I must say I’m a bit confused.
Ok, let’s say, as per your suggestion, next Sunday I go to the nearest track and complete the 4k time trial in 20 minutes (as it is more likely to be, because 5min pace is more than bearable for me for that distance). How should I start my training then ? How many cycles should I do and when should I take a break from those, how long should this break be and with what kind of training, when to start again with the cycles, given that I have about four months in front of me before the race.
And, sorry for that, I have to insist; in every other training plan I’ve done (half marathon, all of them) there is a tapering period in the last two to three weeks before the race. In your cycle structured plan, I don’t see where that fits. Or maybe tapering is more suitable for longer distance races, half marathons, marathons etc. , I don’t know.
Also where is the tempo run in the cycle? Could it be on day 12, “5k paced run” ?
I did browse on the forums but I couldn’t find the answers, sorry.
Thanks again in advance
Pete
Hi Pete, consider sending us an email with the username you would like to use on the training forums, and we will create an account for you. Send to info @ time-to-run.com.
In answering; once you run the 4km, the time is is used to provide your own personal pace for the 2k and 1k session – https://www.time-to-run.com/training/10k/programtips.htm
here is another article regarding thoughts behind the programs – http://www.time-to-run.com/theed/10k-training/behind-the-programs
As mentioned, these programs are progressive (which means, everything you have mentioned about build-up etc and tapering etc, is dealt with). The programs get results and allow the athlete to develop at their own pace, as well as learning more about themselves and how to train. We provide the platform to achieve this. regards TheEd
I would really like to complete 10k below 50minutes and would like to try this 50m program..but my best 5km is probably 27m at the moment and best timing for 10km is currently 60m..
should I try?
yes, you can try the program format, but work out the pace for your 2k and 1k sessions, see the Program Tips
https://www.time-to-run.com/training/10k/programtips.htm
and work out your pace accordingly. Good luck TheEd
Hi
What is the 4km time trial? Would like to do that to the see if I should start with sub 50 minute program or something else.
thanks 🙂
Hi there Liz, if you have a local 400m track, you could go run 10 x 400m for your 4k time-trial.
On the program, you will need to do 2km sessions, so you could run the 2k loop twice to get your 4k time.
The idea is to establish a marker for yourself, so that you have a starting point and can work out your pace needed for the various sessions.
Hope this helps. TheEd
Hi guys im new to running. I managed 10k this am in 54mins and i am keen to progress.
I will be starting day 2 tomorow.
My issue is I am occasionally required to walk between 8-12miles in work and i never i am never given notice before hand.
If im doing this program in the mornings before work will walking such long distances after my morning runs negatively effect my progression?
And if so is there any thing i can do to counter this. Thank you any help you could provide is much appreciated
James
Hi James, walking can have an impact on you, so you will need to monitor your fatigue and try to avoid picking up any injuries. Fortunately, the major focus of the program is Day 3 to Day 8. If you able to do Day 3 . 5 and 8 you should still be able to progress but try to focus on recovery. Hope this helps and good luck, TheEd
Hi there,
Please explain in detail what does 4K time trial mean? Why is it important?
Hi there Wenry, the 4k time-trial
“The 4k time-trial determines where the athlete stands at that point in their fitness and training. ”
The 4k time-trial – Your Starting Point
https://www.time-to-run.com/theed/10k-training/your-starting-point
Hope that helps, TheEd