10K training
A 10K training plan to break 50 minutes.
Sub-50 requires 5:00/km. The plan introduces faster interval work alongside threshold to lift speed and lactate tolerance.
Intervals
5 × 1 km at 4:55/km with 90 s jog recovery.
Threshold
3 × 8 minutes at ~5:10/km with 2 minute jogs.
Long run
Up to 16 km easy with strides.