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

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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

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Опубликовано:

4 авг 2024

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Комментарии : 34

@AryanBajaj День назад

56:26 for 10k on mud ground. (Less pushback)

@amandinelevecq6664 6 месяцев назад

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 😄

@justinnyumbaiza 21 день назад

50:08 about 2+ years ago. But gonna clock sub 50 within the next 2 months 🤞🏾

@CoachJasonatRunningSecrets 17 дней назад

👏🏼👏🏼👏🏼

@kaelsan3586 2 месяца назад

Great tips.. I will try it out coach, my 10k PR is 53.56min btw 😁

@CoachJasonatRunningSecrets 2 месяца назад

You can do it!!

@melaniepadillaramon 2 месяца назад

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 7 месяцев назад

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

@CoachJasonatRunningSecrets 7 месяцев назад

Thank you! ❤️ I would try to do 1 speed session and see how your body handles it. What are you doing on the other days? Any kind of cross training?

@vanguyen 7 месяцев назад

@CoachJasonatRunningSecrets thanks very much. Let me try that. I am not able to do any kind of training on the other days at the moment. Let me try and do some cross training / strength training instead. Thanks

@colrunswild4adventure781 3 месяца назад

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.

@CoachJasonatRunningSecrets 3 месяца назад

You got this!!

@pitemily5767 7 дней назад

Hello, may I know what does 3x3K mean?

@highviz82 2 месяца назад

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?

@CoachJasonatRunningSecrets 2 месяца назад

Nice! For sure. Shoot me an email: Jason.thomsen0802@gmail.com Let’s chat

@Seahorse84 8 месяцев назад

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?

@CoachJasonatRunningSecrets 8 месяцев назад

Nice! Without knowing anything else about your training, I’d say give it 8 weeks of 10k hyper specific training. Do two key workouts a week: 1 shorter one focusing on power; something like 400m repeats. Then do 1 threshold type workout where you do 20-30 minutes of running slightly slower than goal race pace. Also make sure you are running atleast 4-5 days a week. That should get you under that 50 mark 💪🏽

@Seahorse84 8 месяцев назад

@@CoachJasonatRunningSecrets thank you 👍

@WEALTHHIVE 5 месяцев назад

54mins flat. Looking to reduce it to 50mins within 8-11 weeks

@CoachJasonatRunningSecrets 5 месяцев назад

You got this!

@MP-mn2tu 7 месяцев назад

Thanks for a great video, i am targeting a 10k end of Feb after years away from running

@CoachJasonatRunningSecrets 7 месяцев назад

Good luck!! 👍🏽

@sridrigger 5 месяцев назад

what must be the mileage on easy runs and long runs?

@CoachJasonatRunningSecrets 5 месяцев назад

Long runs: 10-15km. Easy runs: 30-45 minutes

@AlanBragg-bn7wx 28 дней назад

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.

@Food4thought2023 3 дня назад

I'm running a flat 10k this weekend and trying for a sub 50. Also running a very hilly 10k in 2 weeks. Will be interesting to see the difference 😊

@AlanBragg-bn7wx 3 дня назад

@@Food4thought2023 Good luck on your runs! Especially the hilly one. It's so much harder on hills. I struggle to get past 54 minutes on hills. Your legs start to stiffen up. It's all good though! 😜

@Food4thought2023 2 дня назад

@@AlanBragg-bn7wx Thanks - I appreciate it. By actually sharing my goals it makes me feel more determined to do it. 🙂