10K Sub-50 Training Plan (12-Week)

Table of Contents

10K Sub-50 Training Plan
Training Plan Breakdown

10K Sub-50 Training Plan

Level: Intermediate

Duration & Snapshot: 12 Weeks • 4–5 Runs per Week

Running a 10K under 50 minutes means averaging 4:59 min/km (8:01 min/mi) — a milestone many runners dream of.

This 12-week structured program, designed by Olympian runner Ilya Tyapkin, blends endurance, intervals, and sharpening sessions to help you finish your next 10K with confidence.

✅ Interval sessions for speed & efficiency

✅ Progression and tempo runs to develop pacing discipline

✅ Long runs for aerobic endurance

✅ Taper and recovery weeks for peak performance. Running a 10K under 50 minutes means averaging 4:59 min/km (8:01 min/mi) — a milestone many runners dream of.

Training Plan Breakdown

The program is divided into clear phases:

Adapt & Base (Weeks 1–3) → Short controlled intervals, progression runs, endurance building
Recovery (Week 4) → Easy mileage for adaptation
Build (Weeks 5–7) → Longer intervals (400m), tempos, long runs up to 14 km
Sharpen (Weeks 8–10) → 800m intervals, tempo at goal pace, race rhythm practice
Taper (Week 11) → Reduced mileage, short intervals to stay sharp
Race Week (Week 12) → Easy runs, strides, and race day strategy

Sample Week Preview

Here’s a snapshot of Week 7 (Build Phase):

Day	Session	Load
Monday	Rest	—
Tuesday	3 km WU + RD + 12 × 400m @ 4:50–5:00/km (400m jog) + 3 km CD	High
Wednesday	8 km easy run	Medium
Thursday	3 km WU + RD + 8 km tempo @ 5:10–4:20/km + 3 km CD	High
Friday	Rest	—
Saturday	14 km easy run + core workout	High
Sunday	Rest	—

Load = Low / Medium / High to help you balance effort across the week.

How Does the Training Plan Work?

This Sub-50 plan works by blending speed, stamina, and recovery:

Intervals (200m–800m) → Build efficiency and race pace control
Tempo runs → Train your body to handle sustained discomfort at near-race effort
Progression runs → Teach pacing discipline and finishing strong
Long runs (up to 14 km) → Strengthen aerobic base for 10K racing
Recovery & taper → Ensure freshness and peak energy on race day

What Paces Should I Train At?

This plan includes detailed pacing guidelines for every workout — from intervals to tempos, long runs, and recovery sessions. Each pace is carefully calculated to align with your race goal.

👉 All pace targets are clearly marked inside the downloadable PDF training plan, so you can follow the program with confidence and know exactly how fast (or easy) to run each session.

👉 Use the Pace Calculator to fine-tune your splits.

Coach’s Insight

“The key to running sub-50 is consistency. Trust the process — keep easy runs truly easy, attack interval days with purpose, and respect recovery. Your body adapts in rest as much as in training.”

— Ilya Tyapkin, Olympian Runner & Coach

Helpful Tools for Runners

Final Words

This 12-week plan is for intermediate runners ready to break 50 minutes in the 10K. It carefully balances endurance, speed, and recovery so you arrive on race day confident and strong.

Remember:

Keep your easy runs truly easy
Hit your intervals with control, not all-out
Trust the taper and stay disciplined

Your sub-50 10K is within reach.

Start Training