How to Run a Sub 50 10K and Run 49:59 FAST

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Are you seeking how to run a sub 50 10K time? If so, I hope this video which includes some of my top recommend running tips will help you make that next big leap in your running. Focus on consistent training over 12 and preferably 16 weeks in length and you will make significant gains.

Remember, it isn’t just about physical training but mental preparation as well. The best middle to long distance runners are spending approximately 40% of their weekly volume at or below goal race pace.

Check out the resources below to help take your preparation and racing to the next level. Leave a comment, like, share and subscribe. Thanks for your support of RunDreamAchieve.

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Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.

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DISCLAIMER: The information contained on this YouTube Channel and the resources available for download/viewing through this YouTube Channel are for educational and informational purposes only.​ ALWAYS consult a Physician before starting any running program or nutrition routine. Exercise at your own risk. Train smart, not hard!

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Have a specific question or would like me to create a new video revolved around your question? Leave me a comment below and I'll aim to do just that. Please share, like and subscribe. Your support helps this channel grow and will drive me to make even better content for my viewers. Thank you.

[andylouth]

Thanks for putting in km information, much appreciated !. Excellent channel btw

[Iyengar]

Just found this channel! Im a 59min guy, so im ashamed to even comment. But i hope to break 50 by December 2024z

[barefootbeachrunner]

Thanks for this
Ive been doing lots of low heartrate runs since january plus 2 x a week a 5k and a 10k harder run
Im getting close
My 5k is down to 23:57 and my 10k is at 51:27
I think i need a bit more speed work and some more strength exersises
Ive also lost 5kg of body fat with smother 2-3kg to go
Im so close
Thanks again for the extra info
🏃🏼‍♂️😊👍

[gautheny]

Thank you. I started running again 8 months ago. Went from 1h11mins to 54min (running alone) last week. I will use your advice

[everythingisconnected]

Did a 10k today in 50:10 😞 but still gonna call it a success 😁

[AlyssaEveMitchel]

Thank you for this! In January I got 51:00! Will first work towards 50 mins and then try sub!

[piecetrain]

Excellent video. Thanks. I have no interest in running a marathon so these other videos are helpful. I will say though, if I could run 6x1 mile @ 7:09 with 4 minutes rest between I would probably be running sub-48. I have about 1 minute to break 50 and I can’t repeat 1 miles anywhere close to 7:09 per interval. One mile absolutely, but subsequent miles nowhere close even with 4 minutes rest. But I will keep at it.

[anthropotato]

Hi, great video and some very useful information. I ran a 49:55 today for my 10km, a PB for me at AVG 138 bpm, however the last km I had to increase my pace to 4:20 in order to hit it. I felt pretty good throughout the run. I thought my AVG HR would be a lot higher but it seems as if my body is coping well at this pace for the distance.

If I wanted to go for a strong PB, should I try to run at AVG 160bpm for the entire 10km distance?

I already do some interval training, I took sprints out of my training regime because I was getting bad shin splints from the tough impact (running on grass), and so I've included more longer runs, e.g 5-7km in between 5:00-6:00km/hr (varying my pace).

I suppose my next goal would be to run a sub 47 10km. I will return to interval training, perhaps 6x1km @ 4:20 pace would good, and also a V02max workout of 10x100m jog recovery to build lactace tolerance as you said.

In saying that I don't really have any questions, perhaps maybe a question on recovery because you mentioned its importance near the end. On a rest day, would you recommend perhaps doing body exercises, e.g. pushups, situps, dips, or an active recovery, e.g. going for a 30min-1hr walk? And to supplement the exercise routine do you find any foods or carb loading usually helps to energise the body better before workouts? I try to give myself 2hrs to digest food but often I become bloated during a workout.

Subbed and thanks again, looking forward to more vids and checking out your other vids. Will give your site a look too.

[paulcroke]

Hi, quick question. when you mention to rest between the 1k repeats.. do you just drop to a slow jog to recover and get your breath back. Thank you.

[dougmartin]

Hi! We just chatted a bit about a 4 hour marathon, and I mentioned that in a couple weeks I am doing a 12k. Too late to help much with that and I wish I'd seen this video on 10k's much longer ago! I think the advice here would apply to attempting a 12k in 60 minutes or so, do you think? I actually was doing intervals much as you describe. I started with 1/2 miles and increased the interval length to almost 2 miles. But I only did so at the goal pace of 8:00 down to 7:45 or so. And I recently flopped on my 2 mile attempt. So at this point I need to lower my sights and maybe hold 8:30 for the 7.5 miles? I now see from you that the intervals want to be much faster than goal pace. I can hold 7:00 maybe for strides or short VO2max intervals, but that's about it and another sign that my 8:00 goal was too aggressive. Do you have any other tips for goal setting?

Also, when resting between intervals, you mention a few minutes and others always specify a time for rest. If I rest briefly, but my heartrate is still high, I question whether I've rested enough. I know a goal is to link these intervals closer together, maybe approaching a non-stop run at that pace. But I've gravitated towards watching my HR drop to a warmup level from 120 to 130, down from 175+, not really watching the time. A reasonable approach? Too much rest? Thank you so much. This is just the 2nd video I've seen, and I look forward to exploring all of your content!

[lukeelliott]

New pair of Saucony speed 3 today and ran my first sub 50min 10k.. well happy with myself. Not too bad for a heavy runner at 234 pounds 😂

[troyhewkins]

Hi mate I love the channel and the detail you go into to help other runners. It happens to be that I’m right around this level of runner ( 50:19 ) for my 10k and most of your workout paces seemed fairly reasonable for me however I don’t understand how someone at roughly this level could run 20k of 4:27 and 5:27 per km? This would average out to 4:57/km which is faster than what’s required for half the distance to go under 50 mins? Am I hearing the workout wrong? I think it was around 16:30 in the video. Thanks heaps!

[SerjioDufour]

How long should your long run be in a week where you have tempo and speed workouts? Is it too difficult to have all three workouts in a 7 day period?

[amss]

Hello Sir, Royal Navy lad here the thing I been struggling with the most is hills, where I live is very hilly so my route starts off at a hill almost immediately any tips? I got into running for awhile but finally quit smoking recently and I am close to get under 50 but like I said I am struggling with hills and also coughing all the crap out of my system lol

[unskeptable]

I just ran 10k 53:49. Slowly getting there

[Daisyfacex]

Hi! You mention extending tempo runs, but what speed should he tempo runs be at? You mention that a moderately hard run should be at 5.06 per km, so I was wondering if the 3-9 mile tempo runs should be faster? Thank you for a great video.

[xoxrazzyxox]

My heart rate is consistently around 175bpm, I dunno how it’s possible to run with a lower heart rate

[frazbest]

I am at 1 hr for 10 k ... Have a 10k marathon approaching soon so I want to get to 50 mins asap as it's in like 3 weeks

[Ryland_Pollard]

i ran my first half the other day and got 2:27.00 and am averaging a 52ish 10k and my dad said I can run my first full once i break sub 2 hours on a half