Sub-50 10k Pace Setter

Workout - Sub-50 10k Pace Setter

• 12min @ 6'30''/km
• 10 lots of:
  • 2min @ 5'00''/km
  • 1min rest
• 10min @ 6'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/sub50-10k-pace-setter-8edc6b09

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: Lee Grantham’s Sub-50 10k Blueprint: Your First Week of Training is worth watching in full, but here’s the core of what he covers, and what you can run today.

Key points

• Build an aerobic foundation with easy runs (45 min at conversational pace, RPE 1-3).
• Add a midweek interval workout: 10 × 2 min at roughly 5 min/km (your target 10k pace) with 60 s easy jog recovery between reps.
• Fixed training pattern: Monday, Wednesday, Friday, Sunday for runs. The other days are rest.
• Sunday’s long run starts at about 7 km (~60 min) and builds. You can structure it as 20 min easy, 2 × 10 min at 10k pace, 20 min easy.
• Warm-up (5 min walk plus dynamic drills) and a cool-down to reduce injury risk.

Workout example (week 1)

1. Monday, easy run: 45 min at easy, conversational pace (RPE 1-3).
2. Wednesday, interval session: warm up 5 min, then 10 reps of 2 min at ~5 min/km (target 10k pace) with 60 s easy jog between reps. Cool down.
3. Friday, easy run: 45 min at the same effort as Monday.
4. Sunday, long run: 60 min total. 20 min easy + 2 × 10 min at 10k pace + 20 min easy, with warm-up and cool-down bookending the session.

Closing note Try this four-day structure this week, scaling paces to where you are right now and adjusting distances in the Pacing app.

Watch Lee Grantham’s full video for the methodology and extra cues.

References

• Sub-50 10k Blueprint: Your First Week of Training - YouTube (YouTube Video)