How to Run a SUB 50 Min 10k | Exact Workouts, Paces & Strategies

Coach Jason at Running Secrets
Coach Jason at Running Secrets
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Published 2023-11-09
Once you break 25 minutes in the 5k, a sub 50 10k is another great goal to work towards. 10k races take a mix of 5k and half marathon training and add a little bit of spice.

In this video, I talk about the exact paces, strategies and tips you need to smash and break that 50 minute 10k barrier.


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How to Run a SUB 50 10k | Exact Workouts, Paces & Strategies
How to Break a SUB 50 10k | Exact Workouts, Paces & Strategies
00:00 Introduction
00:54 Compare paces
01:11 3 training components
02:24 Training Block Length
03:34 Weekly layout
03:58 Group A speedwork
04:43 Group B speedwork
05:52 Race Day Prep
All Comments (17)
  • @tianwang
    My PB is 53 : 22 now and i just set my goal to sub-50 today and found this great video!
  • @amandinelevecq6664
    My PB is from yesterday! 52:10 on a flat course 🎉 I am preparing for my first triathlon so I can only run twice a week 🙂 Only started 5 months ago
  • @melaniepadillaramon
    Hola, yo hice 53 min los 10k de mi primer media maratón. La termine en 1 hora y 55 minutos. Me servirá tu plan?
  • @vanguyen
    Great video, very succint yet detailed! Thanks! My PB is 55', but I am usually only able to run about 3 times a week. Would it be OK to skip the Easy runs and focus only on the 2 speed sessions & the long run instead? Also, for the long run, would 10km at pace of about 6.00 - 6.15/ km be sufficient? Thanks very much
  • @kaelsan3586
    Great tips.. I will try it out coach, my 10k PR is 53.56min btw 😁
  • @Seahorse84
    Hi My 10k PR is 52.38 just 2 days ago, my avg hr was 177 and I’m 39yr old guy. When should I attempt Sub 50?
  • @colrunswild4adventure781
    50:22 last week. But I did use the race as a training session 3x3k at sub 10k pace with 2:30 jog recovery. I'm 2 and half week until my target race. I am in week 13-14 of a 16 week training plan. I'm on point with my training but the mind needs a little more work.
  • @highviz82
    I've managed to get in the sub 50 club twice now. Can you do a plan to help me to now get to sub 45 please?
  • @sridrigger
    what must be the mileage on easy runs and long runs?
  • @MP-mn2tu
    Thanks for a great video, i am targeting a 10k end of Feb after years away from running
  • @WEALTHHIVE
    54mins flat. Looking to reduce it to 50mins within 8-11 weeks
  • @AlanBragg-bn7wx
    I find it easy to run under 50 on a flat service. I did it in 49 minutes on flat but the challenge is trying to get under 50 on flat and hills. I try and run on hills to make it harder. That's the challenge.