Sub-50 10K

About the plan

A 12-week plan for runners who want to complete the 10K in under 50 minutes (5:00/km pace, or 8:03/mile). It is the entry point to competitive times at the distance and an excellent goal for anyone who already runs 5K comfortably. The plan trains 4 days a week with a progression that goes from strides and hills in the base phase to mixed intervals and sustained threshold work in the specific phase. The long run progresses from 50 minutes up to 1:20, building the endurance needed to hold pace over the last kilometers.