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
Hello! I love Time-to-Run… for me it’s the most useful running website ever! The link to the printable sub 50 minute 10k program seems to be broken – is there any possibility of reinstating it please?
Many thanks,
Clare
Thank you for the heads up Clare, we will look to fix all the printable programs, I shall look to send you the program via email, TheEd
Hi there,
I’m 34 years old and only took up running around 8 weeks ago, my 10k PB is 57 mins, and I’ve been following 1 or 2 other training programs however already feel as though I’ve hit a plateau with my development (maybe running too hard/too long too often). 2 days ago I decided to give the sub 55 program a bash as I like the format and not sure whether or not my body would be able to handle the sub 50 program just yet. Today I completed day 3 successfully with great difficulty. Am I doing the right thing in following the sub 55 program as opposed to the sub 50 program?
Cheers
Hi Michael, Day 3 s the toughest day of the program, back off a little and simply complete a cycle before putting an emphasis on the time restraints. Keep in contact and then we can advise you further from there, all the best, TheEd
Hi again,
Tonight was race night after the 1st cycle of the program, as I posted previously my 10k pb was 57mins and my aim was sub 55, tonight I managed a 55.24 10k, I must admit I was gutted not to achieve the sub 55 but a 2 min improvement on my time is still progress. Will I continue with another cycle at the same training pace?
Cheers
HI Michael, firstly congrats on the new PB .. next time 🙂 .. things will improve as you become more accustomed to the program and it’s workings, good luck and enjoy TheEd