Sub 50 Minute 10K
50 minute 10K Training Plan Who is this for + Purpose: Someone who...
Is a beginner+ to Intermediate level runner.
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…