10 km in 50 minutes - in 6 weeks

Intermediate 6 weeks 3x/week
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To follow this training plan, you must already be able to run 10km in under one hour.

Ideally, schedule your training on Tuesdays, Thursdays and Sundays, to balance your week in the best way. Always have one rest day in between each session.

Every week you will do one speed trial over short distances (vVO2max), one session at your target pace (12 km/h = 5 minutes per kilometre) and one endurance session.

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

Week 1 - Objective: Finding your paces

In fast sessions, you need to find the rhythm that allows you to do all your repetitions at the same pace.

  • 01. Speed session 12 x (30s-30s)
  • 02. 1 hour of jogging on flat ground
  • 03. 3 x 1 km at target race pace

Week 2 - Target: 4 kilometers at race pace

If you are unable to maintain the race pace required, you can go back to the "run 10 kilometres in less than an hour" plan.

  • 04. Speed session 10 x (45s-45s)
  • 05. 1 hour 10 mins of jogging on flat ground
  • 06. 4 x 1 km at target race pace

Week 3 - Target: 4 kilometres at race pace

If the required pace seems too easy, you can always choose a more ambitious plan. You can also stay on this plan by adapting the sessions at race pace to your own running pace.

  • 07. Speed session 10 x (1min - 1min)
  • 08. 1 hour 15 mins of jogging on flat ground
  • 09. 2 x 2 km at target race pace

Week 4 - Target: 5 kilometres at race pace

With the sequence of the sessions and the endurance required, you might start to feel tired.

Take good care of yourself, put dry clothes on after your run, follow our nutritional advice, monitor your lifestyle choices and everything will be fine!

  • 10. Speed session 8 x (1 min 30 - 1 min)
  • 11. 1 hour 15 mins of jogging on flat ground
  • 12. 2 + 1 + 2 km at target race pace

Week 5 - Objective: working on energy levels

Your target is getting closer; take advantage of this week to try out the equipment you'll be using on the day of the race and your nutritional regime.

  • 13. Speed Session : 15 x (30s-30s)
  • 14. 4 x 1 km at target race pace
  • 15. 1 hour 15 mins of jogging on flat ground

Week 6 - Target: 10 km in 50 minutes!

Your training schedule becomes more gentle in order to feel refreshed for the start of the race.

This is why there is no vVO2max session this week, and why the sessions will be deliberately short.

  • 16. 2 x 1 km at target race pace
  • 17. 30 mins of jogging on flat ground
  • 18. Warm-up for race day

Coach advice

"Running 10 kilometres in 50 minutes, means running at 12km/h. If you have already run 10 kilometres in less than an hour this is an achievable target with serious preparation."
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