50 minute 10k Training Plan

TARGET RACE PACE 8:03 PER MILE / 5:00 PER KM FOR A 50 MINUTE 10K

Successfully running a 50 minute 10k means you will need to be capable of running at a sustained pace of 08:03 for each of the 6.1miles. That is 5min per km.

 

Your Speed/Distance Training Zones: 50 minute 10k

Pace per MilePace per KmTreadmill Pace mph400m Pace800m Pace1km Pace5km Race Pace10km Race Pace
08:0305:007.4 mph/ 12 km/h2:00 secs4:00 secs05:00 secs25:00 min50 min

*for speed/distance conversation allow for a small amount of rounding up/ down.

Like all of our training plans, the 50 minute 10k training plan will occassionally require you to run at a slightly faster pace than this for short durations so before starting ensure that you are able to run at your target race pace for at least 1km or preferably a mile.

If you are not quite there yet then take a look at the 55 minute 10k training plan  first and then come back to this one once you are in a position to run at this pace for a km.

50 minute 10k Training Plan

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
145mins easy30mins easyRest/ cross-train3 x 2km
@8:03 p/m (5:00 p/km) 2 min Rec
Rest/ cross-train45mins easyLong run, gentle pace: 60-75 mins
2Rest/ cross-train3 mile tempo
Quicker than 10k race pace
+1 mile warm up and down
30mins easy5k Paced RunRest/ cross-train5 x 1km
@8:03 p/m (5:00 p/km) 90s Rec
45mins easy
330mins easyRest/ cross-trainRest/ cross-train5 x 800m
@8:03 p/m (5:00 p/km) 90s Rec
Rest/ cross-train45mins easyLong run, gentle pace: 60-75 mins
4 (recovery week)Rest/ cross-train3 mile tempo
Quicker than 10k race pace
+1 mile warm up and down
Rest/ cross-trainRest/ cross-train45mins easyRest/ cross-trainRest/ cross-train

Time commitment: You will need to commit roughly 10-12 hours of work a week over the course of the 50 minute 10k training plan in addition to any time spent cross training.

Breakthrough Sessions: These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target:

  • 800m Reps – should be reps at 8:03 p/m pace (4:00 per 800m) with a 90sec jogged recovery.
  • 1km Intervals – 8:03 p/m pace (5:00 per km) with a 90sec jogged recovery.
  • 2km Intervals – 8:03 p/m pace (5:00 per km) with a 2min jogged recovery.
  • 5km Time Effort – run a 5k race/training run at your maximum, try and aim for a sub 25:00.

Breakeven Sessions: These sessions are used for recovery and maintaining fitness. They should afford you the opportunity to prepare both mentally and physically for the breakthrough sessions.

  • Easy Run – this should be no quicker than 09:30 p/m.
  • Long Run – this doesn’t need to be any longer than 75 minutes.

The 50 minute 10k plan has been put together so it is cyclical and can be used over a period of weeks until you feel you are ready for your 10k event. At the end of each cycle you can repeat from the beginning or tweak the plan to suit your current ability and time commitments etc. As you improve you’ll  maybe want to incorporate some sessions from our other 10k training plans.

If after a couple of rotations you want to make the plan harder, you could slowly increase the number of reps for the breakthrough speed sessions. Introduce changes slowly and over a few weeks, i.e., Week 1 = 3x2km Reps, Week 5 = 4x2km Reps, Week 8 = 5x2km reps, etc. Obviously there is only so far you can go with this, there would be no point in extending these way beyond the 10k distance. The other way of making the plan harder is to adjust the pace slightly and run faster!

It is recommended that after three months of using the 50 minute 10k plan that you reduce your training for a period of one to two weeks to allow your body time to recover from the impact of running. This should mean more time cross-training with a couple of nice easy runs every few days to keep the legs ticking over.

To realise improvements it’s worth remembering that training is cumulative and it takes time and dedication to follow any training plan and achieve the results you want.

Matt

Keen amateur runner who likes keeping fit & devising training plans that help you get faster. The plans on this site have helped me knock minutes off all my times. I also love cats and popcorn.

Feel free to submit a comment or question. For queries I usually reply within 1-2 days so please check back again for responses.

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