Sub-50 10k: First Intervals
Workout - Sub-50 10k: First Intervals
- 12min @ 6'00''/km
- 30s @ 4'00''/km
- 30s @ 4'00''/km
- 20 lots of:
- 1min @ 5'00''/km
- 1min rest
- 12min @ 7'00''/km
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Intro
Lee Grantham’s “Break 50 Minutes in 5 Weeks: 5 Simple Interval Sessions” is good material. We’ve pulled the essentials below so you can run one of these workouts today. Watch the full video for the rest.
Key points
- Interval training builds aerobic capacity, lactate threshold, and neuromuscular efficiency for faster 10K performance.
- Each session has 20 minutes of hard work (with 1-minute rests) inside a 45-60 minute session overall.
- Keep rests at 60 seconds between repeats and use that time for controlled breathing and recovery.
- Run one hard session weekly (Wednesday works well) alongside easier runs and a long run on Sunday.
Workout example
Target 10K pace: 5 min/km (about 8 min/mile). Train at goal race pace or faster if possible.
| Week | Session | Reps × Duration | Rest | Total Hard Time | Notes |
|---|---|---|---|---|---|
| 1 | 20 × 1 min | 20 × 1 min @ race pace | 60 s | 20 min | Focus on breathing, keep pace steady, don’t sprint. |
| 2 | 10 × 2 min | 10 × 2 min @ race pace | 60 s | 20 min | Slightly easier than 20×1. Warm up with a 500 m walk, dynamic stretches, and two 1-minute pickups at target pace. |
| 3 | 7 × 3 min | 7 × 3 min slightly faster than race | 60 s | 21 min | Aim 15-30 sec faster than 5 min/km if possible. |
| 4 | 5 × 4 min | 5 × 4 min at race or faster | 60 s | 20 min | Builds volume for 5K and 10K. Keep rest at 60 s. |
| 5 | 4 × 5 min | 4 × 5 min at race or faster | 60 s | 20 min | Same as week 4 but with longer reps. Aim for 4 × 1 km or faster. |
Warm-up (for the 10×2 min session):
- Start with a 500 m walk and check for any tight areas.
- Do some easy running and dynamic stretching.
- Add accelerations up to half your interval length (e.g. 2 × 1 min at target pace) before the main repeats.
Closing note
Run one of these sessions this week, set your paces to your 10K goal in the Pacing app, and see how it goes. Stay consistent week to week and you’ll be sub-50 soon enough.