10km under 50 minutes (in 12 weeks)
10km under 50 minutes (in 12 weeks)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
02:50:00 | 01:20:00 |
|
Strength
x1
|
00:10:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:50:00 | 01:20:00 | |
|
|
00:10:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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