Distance: 10km
Target pace: 5:00
Available on: Free & Premium
Tempo
4:48 - 5:18
min/km
Long/Slow
6:00 - 6:53
min/km
Intervals
4:12 - 4:36
min/km
Our Sub 50 minutes 10km training plan is over 8 weeks
You can decide if you want to do all 8 weeks or start at any point during the training plan, it's completely up to you.
Try our Sub 50 minutes 10km plan.With this 10k plan we're looking to work on shorter, faster sessions to get you hitting your ambitious 10k target. Focus on the speed and tempo runs to get used to pushing yourself out of your comfort-zone. Your long runs for most of the 8 weeks will go well beyond race distance. This will make sure you are ready to push that bit harder for the race to smash your target time. Of course, nobody knows your bodybetter than you so you can drop a few ks if you feel you need it. If you need additional rest time, think about swapping some of the easier 'rest' runs with some yoga or non impact cross-training.
Ready to get started on your journey?
Week 3 -
Distance: 45.1 km -
Number of runs: 5
Monday
Rest
Tuesday
Ladder Intervals
Pace: 4:15 - 4:35 / km
Wednesday
Easy 7km
Pace: 5:51 - 6:21 / km
Thursday
Tempo
Pace: 4:50 - 5:20 / km
Friday
Rest
Saturday
Easy 5km
Pace: 5:51 - 6:21 / km
Sunday
Mixed-Pace Long Run
Pace: 6:06 - 6:53 / km
Week 6 -
Distance: 40.6 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals
Pace: 4:15 - 4:35 / km
Wednesday
Easy 7km
Pace: 5:51 - 6:21 / km
Thursday
Progression
Pace: 4:50 - 5:20 / km
Friday
Rest
Saturday
Easy 5km
Pace: 5:51 - 6:21 / km
Sunday
Long Run 16km
Pace: 6:06 - 6:53 / km
