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Intermediate Road Running 10km sub 50 minutes - 9 weeks (V3.1)


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9 Weeks

Plan Specs

running 10km intermediate masters time goal hr based

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Plan Description

This Training Program is aimed at the Intermediate Level athlete who wants to complete a 10km Run in under 50 minutes.
The program is based on %Maximum Heart Rate.

The program includes a running-specific Core strength and Flexibility training program.

Training time builds from 5 hours and 54 minutes per week to a maximum of 7 hours.

This program is 9 weeks long:
1 Test Week,
6 Training Weeks,
1 Taper Week,
1 Recovery Week

After completing the tests in the Test and Re-Test weeks, submit your data here:

Analysis of the data and calculation of your training zones will be done automatically.

This is a free service.

As the training zones for this program are based on %Maximum Heart Rate you will need a Heart Rate Monitor to get the best results.
We whole-heartedly recommend the POLAR brand. (See what we did there?)

Requirements for this program:
You need to have access to a 400m running track for the Test Week and 5km Time Trial route which you can access in the Test Week and the Re-Test in week 6.

Assumptions of this program -
Run Personal Best for 5km of under 22 minutes and 40 seconds
Run Personal Best for 1.5km of under 6 minutes and 10 seconds


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:52 hrs 1:25 hrs
0:44 hrs 0:30 hrs
—— ——
0:39 hrs 0:35 hrs
Workouts Per Week Weekly Average Longest Workout
3:52 hrs 1:25 hrs
0:44 hrs 0:30 hrs
—— ——
0:39 hrs 0:35 hrs

Training Load By Week

Coach Shamus

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Sample Day 1

Run Test - MAF

Step 1:
Calculate your MAF Training Zone here:

Step 2:
Download the PDF attached

WU: (Warm Up)
10 mins jog
5 x 80m building "run throughs", walk back

MS: (Main Set)
3 x 1 Mile (4 laps of a track) @ 180 minus your age
2 mins walk between

LD: (Loosen Down)
5 mins easy jog

*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.

Email results ASAP

Sample Day 2

Aerobic Run

5 mins Z1

30 mins Z2, up to 75% on the uphills

5 mins Z1

Sample Day 3

1.5km Run TT

Download the PDF attached.

WU (Warm Up):
7 mins Z1
8 mins Z2
2 x 2 min @ 75% pace with 2 min walk between.

MS (Main Set):
Run 1500m @ max effort
Cool Down:
5 min easy jog

*record time for the 1.5km TT
**record your split times for 500m, 1000m and 1500m
***record your Heart rate for each 500m splits

Submit you data here:

Sample Day 4

Recovery Walk

30 minute walk to ease any stiffness

Sample Day 4

Flexibility Training Running (3 sets)

Download the PDF attached

Sample Day 6

Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1

*record time and average heart rate for the 5km TT
**record a split time and average heart rate for each km

Enter your test data here:

Sample Day 7

Recovery Walk

30 minute walk to ease any stiffness

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