10 km in 50 minutes- in 6 weeks

Intermediate 6 weeks 2x/week
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To follow this programme you must have already run the 10 km distance in 55 minutes.

Ideally, your sessions should be on Wednesday and Sunday to keep your week as balanced as possible. In any event, there must be a day of rest between each run.

Every week you will do a session at your target pace (12km/h = 5 minutes per kilometre) and an endurance session.

You need to have Decathlon Coach application to launch this program !

Week 1 - Objective: discovering the paces

On the fast sessions, you must find the pace that you can maintain for all your repetitions.

  • 01. 3 x 1 km at the target race pace
  • 02. 1 hour of jogging on flat terrain

Week 2 - Objective: 4 kilometres at the race pace

If you cannot maintain the required running pace, you must fall back to the "running the 10 km distance in less than an hour" programme.

  • 03. 4 x 1 km at the target race pace
  • 04. 1 hour 15 minutes of jogging on hilly terrain

Week 3 - Objective: 4 kilometres at the race pace

If the required paces seem too easy, you can always choose a more ambitious programme.
You can also stick to this programme by adapting the sessions to the race pace, at your convenience.

  • 05. 2 x 2 km at the target race pace
  • 06. 1 hour 15 minutes of jogging on flat terrain

Week 4 - Objective: 5 kilometres at the race pace

Given the sequence of sessions and efforts made, a little fatigue may set in.

Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!

  • 07. 2 + 1 + 2 km at the target race pace
  • 08. 1 hour 15 minutes of jogging on hilly terrain

Week 5 - Objective: work on propulsion

Having nearly arrived at your objective, make the most of this week to test the equipment you will use on the day of the race and your nutrition.

  • 09. 5 x 1 km at the target race pace
  • 10. 1 hour 15 minutes of jogging on hilly terrain

Week 6 - Objective: 10 kilometres in 50 minutes!

The workload drops so that you feel fresh for the start of the race.

This is why the sessions will be intentionally short.

  • 11. 1 km at the target race pace
  • 12. warming up for the day of the race

Coach advice

"Running 10 km in 50 minutes is equivalent to running at 12 km/h. If you have already run the 10 km distance in less than an hour, the target is achievable with a disciplined preparation."
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