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Sub 50 Minute 10K
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Sub 50 Minute 10K

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BowTiedRunner
Apr 12, 2024
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BowTiedRunner
BowTiedRunner
Sub 50 Minute 10K
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50 minute 10K Training Plan Who is this for + Purpose: Someone who...

  1. Is a beginner+ to Intermediate level runner.

  2. Doesn’t want to run high mileage (this plan peaks at 27 miles).

How To Use This Plan:

  • Buy the proper running shoe for your needs before attempting a run. See my running shoe brand breakdown for my recommendations on running shoes. Google/Youtube/reddit also your friend here, it's a bigger investment than you think.

  • See my post on if you should wear super shoes for this endeavor: (LINK)

  • My plans are designed to be free flowing, if you find yourself needing more work before levelling up to the following week's plan, feel free to repeat the current week.

  • Gym-bros, feel free to add your lifting schedule on top of this schedule. (I prefer to do my cardio in the morning, I do not enjoy running with a pump - just a marathoners .02)

  • This is a medium sized 12-week training block. There are ZERO rest weeks. If you find yourself needing rest, PLEASE take a week off. Track HRV/RHR and body “feel”.

  • Use the Heart Rate Reserve Calculator to find your proper zones. (LINK)

  • If you find yourself not able to keep up with this plan, please see my more novice level 5K plan. (LINK)

    • Or take a week off, and start the plan over. Repeat Block 1 ad nauseam to help grow your aerobic base!

  • There are training days where I have required certain split times to be hit.

    • If the pace is too fast, turn them into mile intervals, and take 2-4 minute rests between them. Then complete the rest of the workout as programmed.

Training for a 10K differs from the 5K distance is that you need to dedicate more time per week to growing your aerobic engine. This means squeezing in a few more low intensity zone 2 runs (which I have done for you).

Let’s dive in…

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