10 km running program under 50 minutes in 12 weeks
Note: I am currently updating the running programs – hence the missing text. I have uploaded the programs so they can be downloaded.
Useful links before you get started
- Necessary knowledge about speeds, interval breaks and intensity
- General information about the 10 km distance and the structure of 10 km running programs
- General structure of running programs
- Same program over 8 weeks of training.
Download: 10 km under 50 min in 12 weeks
Download running program (PDF)
The structure of 50 min in 12 weeks
Number of training sessions per week (quality + quantity)
Types of training
Heating and dehumidification
- Tempo Run: 2 km warm-up + 2 km cool-down
- VO2-max training: 2.5 km warm-up + 2.5 km cool-down
- Speed training: 3 km warm-up + 3 km cool-down
Alternative tempo suggestions
| 53 minutes | 59 minutes | ||
| Easy run | 6:04 | 6:24 | 6:43 |
| Marathon | 5:27 | 5:47 | 6:06 |
| Threshold | 5:06 | 5:23 | 5:40 |
| VO2 max | 4:40 | 4:56 | 5:12 |
| Speed | 4:26 | 4:41 | 4:58 |
Can’t run 10 km in 60 minutes yet? Learn it with these programs: 12 weeks – 8 weeks.
Question?