Sub-50 10k Blueprint: Your First Week of Training - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of Sub‑50 10k Blueprint: Your First Week of Training from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Build an aerobic base with easy runs (45 min at a conversational pace, RPE 1‑3).
Add a mid‑week interval session: 10 × 2 min at roughly 5 min/km (your target 10k pace) with 60 s easy jog recovery.
Keep consistency: run on Monday, Wednesday, Friday, Sunday; rest the other days.
Long run on Sunday starts around 7 km (≈60 min) and progresses weekly; can be split into 20 min easy + 2 × 10 min at 10k pace + 20 min easy.
Warm‑up (5 min walk + dynamic drills) and cool‑down are essential for injury‑prevention and recovery.

Workout Example (Week 1):

Monday – Easy Run – 45 min, easy conversational pace (RPE 1‑3).
Wednesday – Interval Session – After a 5‑min warm‑up, run 10 reps of 2 min at ~5 min/km (target 10k pace) with 60 s easy jog between reps; finish with a cool‑down.
Friday – Easy Run – 45 min, same effort as Monday.
Sunday – Long Run – 60 min total: 20 min easy, 2 × 10 min at 10k pace, 20 min easy; include warm‑up and cool‑down.

Closing Note: Try this four‑day structure this week, adjust the paces to match your current fitness, and feel free to customise the distances in the Pacing app. You’ll be on your way to a sub‑50 minute 10k—keep it consistent and enjoy the progress!

Remember to watch Lee Grantham’s full video for deeper insights and additional tips.