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 excellent material—we’ve pulled the essentials below so you can run one of these workouts today. Head to the full video for comprehensive guidance and context.
Key Points
- Interval training is the most efficient method to build aerobic capacity, lactate threshold, and neuromuscular efficiency for faster 10K performance.
- Each session contains just 20 minutes of intense work (with 1‑minute rest intervals) packed into a 45‑60 minute session overall.
- Keep rest periods at 60 seconds between repeats and use that time for controlled breathing and cardiac recovery.
- Run one hard session weekly (Wednesday works well) alongside easier runs and a long run on Sunday for proper recovery and adaptation.
Workout Example
Target 10K pace: 5 min/km (≈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 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 & 10K; keep rest at 60 s. |
| 5 | 4 × 5 min | 4 × 5 min at race or faster | 60 s | 20 min | Mirrors week 4 but with longer reps; aim for 4 × 1 km or faster. |
Warm‑up (for the 10×2 min session):
- Begin with a 500 m walk and check for any tight areas.
- Do some easy running and dynamic stretching.
- Work in accelerations up to half your interval length (such as 2 × 1 min at target pace) before the main repeats.
Closing Note
Run through one of these sessions this week, tune your paces to your 10K goal in the Pacing app, and notice the gains. The secret is staying consistent week to week—you’ll be sub-50 in no time. 🚀