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Training Plans: Fastest 10K Ever!

Photo by Travis McCoy

Sub-50 Minute 10k Plan 8:02 Race Pace

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Week 1
Monday: XT or Rest
Tuesday:  2 miles TR
Wednesday: 4-5 miles E
Thursday: 3 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 5 miles LR
Sunday: 4-5 miles E

Week 2
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 4-5 miles E
Thursday: 4 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR w/ 10 min SF
Sunday: 4-5 miles E

Week 3
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 5-6 miles E
Thursday: 5 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 7 miles LR
Sunday: 4-5 miles E

Week 4
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 5-6 miles E
Thursday: 3 x (1200 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR
Sunday: 4-5 miles E

Week 5
Monday: XT or Rest
Tuesday:  3.5 miles TR
Wednesday: 5-6 miles E
Thursday: 3 x (1200 meters RP + 400 meters R)
Friday:  Rest
Saturday: 8 miles LR w/ 10 min SF
Sunday: 4-5 miles E

Week 6
Monday: XT or Rest
Tuesday:  2 miles E + 5 x 1:30 HR + 2 miles E
Wednesday: 5-6 miles E
Thursday: 3 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR
Sunday: 4-5 miles E

Week 7
Monday: XT or Rest
Tuesday:  2 miles E + 6 x 1:30 HR + 2 miles E
Wednesday: 5-7 miles E
Thursday: 3 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 9 miles LR w/ 10 min SF
Sunday: 4-5 miles E

Week 8
Monday: XT or Rest
Tuesday:  2 miles E + 5 x 2 min HR + 2 miles E
Wednesday: 5-7 miles E
Thursday: 3 miles RP
Friday:  Rest
Saturday: 5 miles LR
Sunday: 4-5 miles E

Week 9
Monday: XT or Rest
Tuesday:  2 miles E + 6 x 2 min HR + 2 miles E
Wednesday: 5-7 miles E
Thursday: 3 miles RP
Friday:  Rest
Saturday: 10 miles LR
Sunday: 4-5 miles E

Week 10
Monday: XT or Rest
Tuesday:  3.5 miles TR
Wednesday: 5-7 miles E
Thursday: 4 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 7 miles LR w/ 15 min SF
Sunday: 4-5 miles E

Week 11
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 4-6 miles E
Thursday: 3 miles RP
Friday:  Rest
Saturday: 4 miles LR
Sunday: 3-5 miles E

Week 12
Monday: XT or Rest
Tuesday:  2 miles TR
Wednesday: 4-6 miles E
Thursday: 2 miles RP
Friday:  Rest or 2-3 miles E
Saturday: RACE!
Sunday: Rest

RP = Race Pace, 8:02/mile
E = Easy Run, 9:50/mile
LR = Long Run, 9:50 – 11:05/mile
SW = Strong Finish, 9:05-9:20/mile
HR = Hill Repeats, 7:43/mile
TR = Tempo Run, 8:12/mile
ST= Strength training
XT = Cross Train
R = Rest

Run a PR with even more training plans from Women’s Running Magazine. Each month’s issue has a new plan, so subscribe today!

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