The pace you need
Sub-50 needs 5:00 per kilometer or 8:02 per mile, the same pace as a 25-minute 5K held for twice as long. On equal fitness, a runner who can do it has a 5K of about 24:06.
| Value | |
|---|---|
| Pace per km to hold | 5:00 (finishes in 50:00) |
| Pace per mile to hold | 8:02 (finishes in 49:55) |
| Exact average pace | 5:00.0 /km · 8:02.8 /mi |
| Speed | 12.0 km/h · 7.5 mph |
| Halfway at even pace | 25:00 |
The paces above are rounded down to the second, so holding them gets you home just inside the goal.
Checkpoint times
What your watch should read at each marker for an even-paced race, and for a plan where the second half is 2% faster than the first. A 2% negative split means going through halfway in 25:15 and running the second half in 24:45.
| Checkpoint | Even pace | 2% negative split |
|---|---|---|
| 1 km | 5:00 | 5:05 |
| 1 mile | 8:03 | 8:11 |
| 2 km | 10:00 | 10:10 |
| 3 km | 15:00 | 15:13 |
| 2 miles | 16:06 | 16:19 |
| 4 km | 20:00 | 20:15 |
| 5 km, halfway | 25:00 | 25:15 |
| 6 km | 30:00 | 30:15 |
| 4 miles | 32:11 | 32:25 |
| 7 km | 35:00 | 35:13 |
| 8 km | 40:00 | 40:10 |
| 5 miles | 40:14 | 40:24 |
| 9 km | 45:00 | 45:05 |
| 6 miles | 48:17 | 48:19 |
| Finish | 50:00 | 50:00 |
How to pace a sub-50 10K
- Aim to pass 5 km in 25:00 or a few seconds slower. A faster first half is the most common reason sub-50 attempts fail.
- Kilometers 6 to 8 feel hardest. Focus on the next marker rather than the finish.
- From 9 km, speed up gradually. The last kilometer can be your quickest.
Want the numbers on your wrist? The pace band generator prints a strip with the elapsed time at every kilometer or mile.
Training paces for this goal
A sub-50 10K scores a VDOT of about 40.0 on the scale from Jack Daniels’ Running Formula. These are the training paces that go with that score, using Daniels’ intensities: easy running at 59 to 74% of VO2 max, threshold at 88% and intervals at 97.5%.
| Session | Per km | Per mile | Used for |
|---|---|---|---|
| Easy | 5:51 to 6:59 | 9:25 to 11:15 | Most of your weekly running, including long runs |
| Marathon | 5:26 | 8:45 | Steady segments of long runs |
| Threshold | 5:05 | 8:12 | Tempo runs of about 20 minutes, or cruise intervals |
| Interval | 4:41 | 7:33 | Repeats of 3 to 5 minutes with jog recovery |
Train at the paces for the fitness you have now, not the goal. If your recent races are slower, use the VO2 max calculator with a recent result and move to these paces as your races improve.
10-week sub-50 10K training plan
Built on the training paces above: 4 runs a week, a peak week of 37.5 km and a longest run of 15 km. Paces start from your current fitness and move to goal pace over three phases, with a 5K tune-up in week 7 to check progress and a two-week taper before race day.
It suits you if
- You run about 4 times a week, around 26 km in total.
- Your longest run in the last month is at least 7 km.
- A recent race of about 25:10 for the 5K or 52:14 for the 10K. The plan closes the gap from there to the goal.
Week 1 and a week from the build phase, free
| Day | Session | Distance |
|---|---|---|
| Mon | Rest | |
| Tue | Easy 6 km6:05 to 7:16 /km, then 6 × 20 s strides | 6 km3.7 mi |
| Wed | Rest or cross-train30 to 40 minutes easy on a bike, cross-trainer or in the pool, or a full rest day. | |
| Thu | Easy 6 km6:05 to 7:16 /km, then 6 × 20 s strides | 6 km3.7 mi |
| Fri | Rest | |
| Sat | Easy 5 km6:05 to 7:16 /km | 5 km3.1 mi |
| Sun | Long run 9 kmEasy, 6:05 to 7:16 /km | 9 km5.6 mi |
| Day | Session | Distance |
|---|---|---|
| Mon | Rest | |
| Tue | Intervals: 5 × 800 m2 km easy, then 5 × 800 m in 3:50 each (4:47 /km) with 2 min easy jogging between, 1.5 km easy | 8.6 km5.4 mi |
| Wed | Rest or cross-train30 to 40 minutes easy on a bike, cross-trainer or in the pool, or a full rest day. | |
| Thu | Threshold: 3 × 1 km2 km easy, then 3 × 1 km in 5:12 each (5:12 /km) with 1 min easy jogging between, 1.5 km easy | 6.8 km4.2 mi |
| Fri | Rest | |
| Sat | Easy 5 km5:58 to 7:08 /km, then 6 × 20 s strides | 5 km3.1 mi |
| Sun | Long run 13 kmEasy, 5:58 to 7:08 /km | 13 km8.1 mi |
Easy means conversational. If a session feels far too hard, use the paces for your current fitness from the VO2 max calculator and move up as you improve.
The full 10-week plan, with km and miles editions, a calendar file and a pace band, is on its way.
Race times that match this goal
The same VDOT gives these times at other distances. If you have run close to them recently, the goal is within reach on equal training.
| Race | Equivalent time | Pace per km |
|---|---|---|
| 5K | 24:06 | 4:49 |
| Half marathon | 1:50:52 | 5:15 |
| Marathon | 3:49:34 | 5:26 |
Questions
What pace is a sub-50 10K?
5:00 per kilometer or 8:02 per mile. Holding exactly 5:00 per km gets you to the finish in 50:00, and 8:02 per mile gets you there in 49:55.
What is the halfway split for a sub-50 10K?
25:00 at even pace. With a 2% negative split, go through halfway in 25:15 and run the second half in 24:45.
What treadmill speed is sub-50 10K pace?
12.0 km/h or 7.5 mph. Many runners add a 1% incline, which roughly makes up for the lack of air resistance on a treadmill.
What 5K time do I need for a sub-50 10K?
About 24:06 on equal fitness, using Daniels’ VDOT tables.
How do I train for a sub-50 10K?
Build most of your week from easy running at 5:51 to 6:59 per km, with one threshold session near 5:05 per km and one interval session near 4:41 per km. Run the goal pace itself in shorter sections so it feels familiar on race day.
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Sources
- Daniels J. Daniels’ Running Formula. 4th ed. Human Kinetics; 2022. VDOT tables and training intensities.
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners. 1979.
- Jones AM, Doust JH. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. Journal of Sports Sciences. 1996;14(4):321-327.
- Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of tapering on performance: a meta-analysis. Medicine & Science in Sports & Exercise. 2007;39(8):1358-1365. Basis for the two-week taper.