This plan takes you in 12 weeks to a 10k road race under 50 minutes. To start this plan you should be able to run/jog for 60 minutes straight.
In order to run a sub 50 minutes for 10K, you must be able to run below 5 minutes per kilometer for the distance (>12kmh for 1km). The reason I mention this, is that you will have to train at a pace faster than this speed (occasionally). So, if your running has consisted of a lot off Long Slow Distance running, it is time for change. A time for a change of attitude and a new fresh approach towards your training. What we are looking at to start with, is being able to run 5Km’s in 4min 50sec per kilometer.
Happy Training "Your Coach" Frank
Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank