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

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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 test out in a workout today.

Key Points:

• Establish an aerobic foundation using easy runs (45 min at conversational pace, RPE 1‑3).
• Work a midweek interval workout into your schedule: 10 × 2 min at roughly 5 min/km (your target 10k pace) with 60 s easy jog recovery between reps.
• Stick to a fixed training pattern: Monday, Wednesday, Friday, Sunday for runs; the other days are for rest.
• Sunday’s long run begins at about 7 km (roughly 60 min) and builds from there; you can structure it as 20 min easy, 2 × 10 min at 10k pace, then 20 min easy.
• Include a warm‑up (5 min walk plus dynamic drills) and a cool‑down to reduce injury risk and aid recovery.

Workout Example (Week 1):

1. Monday – Easy Run – 45 min at an easy, conversational pace (RPE 1‑3).
2. Wednesday – Interval Session – Warm up for 5 min, then complete 10 reps of 2 min at ~5 min/km (your target 10k pace) with 60 s of easy jogging between each rep. Finish with a 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: Give this four‑day structure a shot this week, scaling the paces to match where you are right now, and adjust distances as needed through the Pacing app. You’re building toward that sub‑50 minute 10k—consistency is your best tool, so stick with it and watch the improvement compound.

Watch Lee Grantham’s full video to dig deeper into the methodology and pick up extra cues.

References

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