12 week sub-50 10k program for Intermediate runners

Are you a consistent mid-50’s 10k runner wanting to get over that sub-50 bump? This was the exact program I used two years ago when I was in that very same predicament.  It’s grounded on sound meso-cycle principles designed for maximum efficiency. I helped me out a lot before, I’m confident it would do the same for you. Cheers! – GBM

Meso-cycle Training Program for 10k

Weeks 1 and 2

Run Strength Core

Monday

12 x 80m vice-versa, pitstop for 3 sec:

  1. first 15m accelerate
  2. next 50m hold close-to-top speed
  3. last 15m decelerate
  1. Elevated feet push-up @ 15 reps
  2. Plank @ 15 sec
  3. Side plank @ 15 sec, each side
  4. Gluteal bridge @ 20 sec
  5. Back hyperextension @ 30 reps
  6. Reverse crunch @ 30 reps
  7. Scissors @ 30 reps
  8. Russian twist @ 15 reps

Tuesday

3 x the following:

  1. 400m at max velocity
  2. 400-800m at 5k pace
  3. 800 – 1200m at 10k pace
  4. 2000m at 5:00/km pace (or 10 mins. Must be strictly followed)
  1. Seated biceps curl, dumbbell (load 8.5), 10 reps x 5 sets
  2. Triceps extensions, overhead, dumbbell (load 8.5), 10 reps x 5 sets
  3. Bent-knee sit-up, 30 reps x 5 sets
  4. Leg pull-in, seated, flat bench, 45 reps x 5 sets
  5. Lunges (load 8.5) 10 reps x 5 sets
  6. Knee extensions (load 8.5), 10 reps x 5 sets
  7. Leg curls (load 8.5), 10 reps x 5 sets
  8. Pelvic lifts, single leg, 30 reps x 5 sets
  9. Standing calf raise, two legs, dumbbell (load 8.5), 10 reps x 5 sets

*load scale is from 1 to 10

Wednesday

5x3min @ best running speed you can sustain, 3min jog recovery after

-ditto-

Thursday

-ditto-

Friday

5k tempo run

-ditto-

Saturday

-ditto-

Week 3

Run Strength Core

Monday

  1. 3 x 800m @ 5k pace, w/ 2 min recoveries
  2. 2 x 800m @ 10k pace, w/ 2 min recoveries
  3. 3200m @ 10k velocity
  1. Elevated feet push-up @ 15 reps
  2. Plank @ 15 sec
  3. Side plank @ 15 sec, each side
  4. Gluteal bridge @ 20 sec
  5. Back hyperextension @ 30 reps
  6. Reverse crunch @ 30 reps
  7. Scissors @ 30 reps
  8. Russian twist @ 15 reps

Tuesday

3 x the following:

  1. 400m at max velocity
  2. 400-800m at 5k pace
  3. 800 – 1200m at 10k pace
  4. 2000m at 5:00/km pace (or 10 mins. Must be strictly followed)
  1. Seated biceps curl, dumbbell (load 8.5), 10 reps x 5 sets
  2. Triceps extensions, overhead, dumbbell (load 8.5), 10 reps x 5 sets
  3. Bent-knee sit-up, 30 reps x 5 sets
  4. Leg pull-in, seated, flat bench, 45 reps x 5 sets
  5. Lunges (load 8.5) 10 reps x 5 sets
  6. Knee extensions (load 8.5), 10 reps x 5 sets
  7. Leg curls (load 8.5), 10 reps x 5 sets
  8. Pelvic lifts, single leg, 30 reps x 5 sets
  9. Standing calf raise, two legs, dumbbell (load 8.5), 10 reps x 5 sets

*load scale is from 1 to 10

Wednesday

5k tempo run

-ditto-

Thursday

-ditto-

Friday

12 x 80m vice-versa, pitstop for 3 sec:

  1. first 15m accelerate
  2. next 50m hold close-to-top speed
  3. last 15m decelerate

-ditto-

Saturday

-ditto-

Week 4

Run Strength Core

Monday

3 x the following:

  • 200m (top speed)
  • 600m (slightly slower)
  • 1600m (10k pace)

(4 min recoveries between sets)

  1. Elevated feet push-up @ 15 reps
  2. Plank @ 15 sec
  3. Side plank @ 15 sec, each side
  4. Gluteal bridge @ 20 sec
  5. Back hyperextension @ 30 reps
  6. Reverse crunch @ 30 reps
  7. Scissors @ 30 reps
  8. Russian twist @ 15 reps

Tuesday

3 x the following:

  1. 400m at max velocity
  2. 400-800m at 5k pace
  3. 800 – 1200m at 10k pace
  4. 2000m at 5:00/km pace (or 10 mins. Must be strictly followed)
  1. Seated biceps curl, dumbbell (load 8.5), 10 reps x 5 sets
  2. Triceps extensions, overhead, dumbbell (load 8.5), 10 reps x 5 sets
  3. Bent-knee sit-up, 30 reps x 5 sets
  4. Leg pull-in, seated, flat bench, 45 reps x 5 sets
  5. Lunges (load 8.5) 10 reps x 5 sets
  6. Knee extensions (load 8.5), 10 reps x 5 sets
  7. Leg curls (load 8.5), 10 reps x 5 sets
  8. Pelvic lifts, single leg, 30 reps x 5 sets
  9. Standing calf raise, two legs, dumbbell (load 8.5), 10 reps x 5 sets

*load scale is from 1 to 10

Wednesday

5x3min @ best running speed you can sustain, 3min jog recovery after

-ditto-

Thursday

-ditto-

Friday

  1. 3 x 800m @ 5k pace, w/ 2 min recoveries
  2. 2 x 800m @ 10k pace, w/ 2 min recoveries
  3. 3200m @ 10k velocity

-ditto-

Saturday

-ditto-

Week 5

Run Strength Core

Monday

  1. 3 x 800m @ 5k pace, w/ 2 min recoveries
  2. 2 x 800m @ 10k pace, w/ 2 min recoveries
  3. 3200m @ 10k velocity
  1. Elevated feet push-up @ 15 reps
  2. Plank @ 15 sec
  3. Side plank @ 15 sec, each side
  4. Gluteal bridge @ 20 sec
  5. Back hyperextension @ 30 reps
  6. Reverse crunch @ 30 reps
  7. Scissors @ 30 reps
  8. Russian twist @ 15 reps

Tuesday

3 x the following:

  1. 400m at max velocity
  2. 400-800m at 5k pace
  3. 800 – 1200m at 10k pace
  4. 2000m at 5:00/km pace (or 10 mins. Must be strictly followed)
  1. Seated biceps curl, dumbbell (load 10), 8 reps x 4 sets
  2. Triceps extensions, overhead, dumbbell (load 10), 8 reps x 4 sets
  3. Bent-knee sit-up, 45 reps x 4 sets
  4. Leg pull-in, seated, flat bench, 60 reps x 4 sets
  5. Lunges (load 10) 8 reps x 4 sets
  6. Knee extensions (load 10), 8 reps x 4 sets
  7. Leg curls (load 10), 8 reps x 4 sets
  8. Pelvic lifts, single leg, 30 reps x 4 sets
  9. Standing calf raise, two legs, dumbbell (load 10), 8 reps x 4 sets

*load scale is from 1 to 10

Wednesday

5k tempo run

-ditto-

Thursday

-ditto-

Friday

12 x 80m vice-versa, pitstop for 3 sec:

  1. first 15m accelerate
  2. next 50m hold close-to-top speed
  3. last 15m decelerate

-ditto-

Saturday

-ditto-

Week 6

Run Strength Core

Monday

12 x 80m vice-versa, pitstop for 3 sec:

  1. first 15m accelerate
  2. next 50m hold close-to-top speed
  3. last 15m decelerate
  1. Elevated feet push-up @ 15 reps
  2. Plank @ 15 sec
  3. Side plank @ 15 sec, each side
  4. Gluteal bridge @ 20 sec
  5. Back hyperextension @ 30 reps
  6. Reverse crunch @ 30 reps
  7. Scissors @ 30 reps
  8. Russian twist @ 15 reps

Tuesday

3 x the following:

  1. 400m at max velocity
  2. 400-800m at 5k pace
  3. 800 – 1200m at 10k pace
  4. 2000m at 5:00/km pace (or 10 mins. Must be strictly followed)
  1. Seated biceps curl, dumbbell (load 10), 8 reps x 4 sets
  2. Triceps extensions, overhead, dumbbell (load 10), 8 reps x 4 sets
  3. Bent-knee sit-up, 45 reps x 4 sets
  4. Leg pull-in, seated, flat bench, 60 reps x 4 sets
  5. Lunges (load 10) 8 reps x 4 sets
  6. Knee extensions (load 10), 8 reps x 4 sets
  7. Leg curls (load 10), 8 reps x 4 sets
  8. Pelvic lifts, single leg, 30 reps x 4 sets
  9. Standing calf raise, two legs, dumbbell (load 10), 8 reps x 4 sets

*load scale is from 1 to 10

Wednesday

5x3min @ best running speed you can sustain, 3min jog recovery after

-ditto-

Thursday

-ditto-

Friday

5k tempo run

-ditto-

Saturday

-ditto-

Week 7

Run Strength Core

Monday

3 x the following:

  • 200m (top speed)
  • 600m (slightly slower)
  • 1600m (10k pace)

(4 min recoveries between sets)

  1. Elevated feet push-up @ 15 reps
  2. Plank @ 15 sec
  3. Side plank @ 15 sec, each side
  4. Gluteal bridge @ 20 sec
  5. Back hyperextension @ 30 reps
  6. Reverse crunch @ 30 reps
  7. Scissors @ 30 reps
  8. Russian twist @ 15 reps

Tuesday

3 x the following:

  1. 400m at max velocity
  2. 400-800m at 5k pace
  3. 800 – 1200m at 10k pace
  4. 2000m at 5:00/km pace (or 10 mins. Must be strictly followed)
  1. Seated biceps curl, dumbbell (load 10), 8 reps x 4 sets
  2. Triceps extensions, overhead, dumbbell (load 10), 8 reps x 4 sets
  3. Bent-knee sit-up, 45 reps x 4 sets
  4. Leg pull-in, seated, flat bench, 60 reps x 4 sets
  5. Lunges (load 10) 8 reps x 4 sets
  6. Knee extensions (load 10), 8 reps x 4 sets
  7. Leg curls (load 10), 8 reps x 4 sets
  8. Pelvic lifts, single leg, 30 reps x 4 sets
  9. Standing calf raise, two legs, dumbbell (load 10), 8 reps x 4 sets

*load scale is from 1 to 10

Wednesday

5x3min @ best running speed you can sustain, 3min jog recovery after

-ditto-

Thursday

-ditto-

Friday

  1. 3 x 800m @ 5k pace, w/ 2 min recoveries
  2. 2 x 800m @ 10k pace, w/ 2 min recoveries
  3. 3200m @ 10k velocity

-ditto-

Saturday

-ditto-

Week 8

Run Strength Core

Monday

3 x the following:

  • 200m (top speed)
  • 600m (slightly slower)
  • 1600m (10k pace)

(4 min recoveries between sets)

  1. Push-up, narrow @ 20 reps
  2. Horse stance @ 15 sec, each side
  3. Oblique bridge raise @ 15 reps, each side
  4. Ball bridge @ 15 sec
  5. Supermans @ 45 reps
  6. Reverse curl crunch @ 45
  7. Alternate leg lift @ 60 reps
  8. Oblique crunch @ 15 reps, each side

Tuesday

3 x the following:

  1. 400m at max velocity
  2. 400-800m at 5k pace
  3. 800 – 1200m at 10k pace
  4. 2000m at 5:00/km pace (or 10 mins. Must be strictly followed)
  1. Seated biceps curl, dumbbell (load 10), 8 reps x 4 sets
  2. Triceps extensions, overhead, dumbbell (load 10), 8 reps x 4 sets
  3. Bent-knee sit-up, 45 reps x 4 sets
  4. Leg pull-in, seated, flat bench, 60 reps x 4 sets
  5. Lunges (load 10) 8 reps x 4 sets
  6. Knee extensions (load 10), 8 reps x 4 sets
  7. Leg curls (load 10), 8 reps x 4 sets
  8. Pelvic lifts, single leg, 30 reps x 4 sets
  9. Standing calf raise, two legs, dumbbell (load 10), 8 reps x 4 sets

*load scale is from 1 to 10

Wednesday

5k tempo run

-ditto-

Thursday

-ditto-

Friday

  1. 3 x 800m @ 5k pace, w/ 2 min recoveries
  2. 2 x 800m @ 10k pace, w/ 2 min recoveries
  3. 3200m @ 10k velocity

-ditto-

Saturday

-ditto-

Week 9

Run Strength Core

Monday

12 x 80m vice-versa, pitstop for 3 sec:

  • first 15m accelerate
  • next 50m hold close-to-top speed
  • last 15m decelerate
  1. Elevated feet push-up @ 25 reps
  2. Plank @ 20 sec
  3. Side plank @ 20 sec, each side
  4. Gluteal bridge @ 25 sec
  5. Back hyperextension @ 60 reps
  6. Reverse crunch @ 60 reps
  7. Scissors @ 60 reps
  8. Russian twist @ 20 reps

Tuesday

3 x the following:

  1. 400m at max velocity
  2. 400-800m at 5k pace
  3. 800 – 1200m at 10k pace
  4. 2000m at 5:00/km pace (or 10 mins. Must be strictly followed)
  1. Seated biceps curl, dumbbell (load 8), 16 reps x 3 sets
  2. Triceps extensions, overhead, dumbbell (load 8), 16 reps x 3 sets
  3. Bent-knee sit-up, 25 reps x 3 sets
  4. Leg pull-in, seated, flat bench, 35 reps x 3 sets
  5. Lunges (load 8) 16 reps x 3 sets
  6. Knee extensions (load 8), 16 reps x 3 sets
  7. Leg curls (load 8), 16 reps x 3 sets
  8. Pelvic lifts, single leg, 16 reps x 3 setsPelvic lifts, single leg, 30 reps x 4 sets

  9. Standing calf raise, two legs, dumbbell (load 8), 16 reps x 3 sets

*load scale is from 1 to 10

Wednesday

5x3min @ best running speed you can sustain, 3min jog recovery after

-ditto-

Thursday

-ditto-

Friday

5k tempo run

-ditto-

Saturday

-ditto-

Week 10

Run Strength Core

Monday

3 x the following:

  • 200m (top speed)
  • 600m (slightly slower)
  • 1600m (10k pace)

(4 min recoveries between sets)

  1. Push-up, narrow @ 30 reps
  2. Horse stance @ 20 sec, each side
  3. Oblique bridge raise @ 20 reps, each side
  4. Ball bridge @ 20 sec
  5. Supermans @ 60 reps
  6. Reverse curl crunch @ 60
  7. Alternate leg lift @ 60 reps
  8. Oblique crunch @ 30 reps, each side

Tuesday

  1. Standing one-arm dumbbell curl (load 8), 16 reps x 3 sets
  2. Triceps push down, machine (load 8), 16 reps x 3 sets
  3. Reverse sit-up, 45 reps x 3 sets
  4. Sit up, heel-high, 45reps x 3 sets
  5. Lunges (load 8) 16 reps x 3 sets
  6. Back extension, “Roman Chair”, 16 reps x 3 sets
  7. Leg press (load 8), 16 reps x 3 sets
  8. Pelvic lifts, single leg, 16 reps x 3 sets
  9. Seated calf raise, barbell (load 8), 16 reps x 3 sets

*load scale is from 1 to 10

Wednesday

5k tempo run

-ditto-

Thursday

-ditto-

Friday

  1. 3 x 800m @ 5k pace, w/ 2 min recoveries
  2. 2 x 800m @ 10k pace, w/ 2 min recoveries
  3. 3200m @ 10k velocity

-ditto-

Saturday

-ditto-

Week 11

Run Strength Core

Monday

  1. 3 x 800m @ 5k pace, w/ 2 min recoveries
  2. 2 x 800m @ 10k pace, w/ 2 min recoveries
  3. 3200m @ 10k velocity
  1. Elevated feet push-up @ 25 reps
  2. Plank @ 20 sec Side plank @ 20 sec, each side
  3. Gluteal bridge @ 25 sec
  4. Back hyperextension @ 60 reps
  5. Reverse crunch @ 60 reps
  6. Scissors @ 60 reps
  7. Russian twist @ 20 reps

Tuesday

3 x the following:

  1. 400m at max velocity
  2. 400-800m at 5k pace
  3. 800 – 1200m at 10k pace
  4. 2000m at 5:00/km pace (or 10 mins. Must be strictly followed)
  1. Standing one-arm dumbbell curl (load 8), 16 reps x 3 sets
  2. Triceps push down, machine (load 8), 16 reps x 3 sets
  3. Reverse sit-up, 45 reps x 3 sets
  4. Sit up, heel-high, 45reps x 3 sets
  5. Lunges (load 8) 16 reps x 3 sets
  6. Back extension, “Roman Chair”, 16 reps x 3 sets
  7. Leg press (load 8), 16 reps x 3 sets
  8. Pelvic lifts, single leg, 16 reps x 3 sets
  9. Seated calf raise, barbell (load 8), 16 reps x 3 sets

*load scale is from 1 to 10

Wednesday

5k tempo run

-ditto-

Thursday

-ditto-

Friday

12 x 80m vice-versa, pitstop for 3 sec:

  • first 15m accelerate
  • next 50m hold close-to-top speed
  • last 15m decelerate

-ditto-

Saturday

-ditto-

Week 12

Run Strength Core

Monday

  • 200m (top speed)
  • 600m (slightly slower)
  • 1600m (10k pace)

(4 min recoveries between sets)

  1. Push-up, narrow @ 30 reps
  2. Horse stance @ 20 sec, each side
  3. Oblique bridge raise @ 20 reps, each side
  4. Ball bridge @ 20 sec
  5. Supermans @ 60 reps
  6. Reverse curl crunch @ 60
  7. Alternate leg lift @ 60 reps
  8. Oblique crunch @ 30 reps, each side

Tuesday

  1. Standing one-arm dumbbell curl (load 8), 16 reps x 3 sets
  2. Triceps push down, machine (load 8), 16 reps x 3 sets
  3. Reverse sit-up, 45 reps x 3 sets
  4. Sit up, heel-high, 45reps x 3 sets
  5. Lunges (load 8) 16 reps x 3 sets
  6. Back extension, “Roman Chair”, 16 reps x 3 sets
  7. Leg press (load 8), 16 reps x 3 sets
  8. Pelvic lifts, single leg, 16 reps x 3 sets
  9. Seated calf raise, barbell (load 8), 16 reps x 3 sets

*load scale is from 1 to 10

Wednesday

  1. 12 x 80m vice-versa, pitstop for 3 sec
  2. first 15m accelerate
  3. next 50m hold close-to-top speed
  4. last 15m decelerate

-ditto-

Thursday

-ditto-

Friday

  1. 3 x 800m @ 5k pace, w/ 2 min recoveries
  2. 2 x 800m @ 10k pace, w/ 2 min recoveries
  3. 3200m @ 10k velocity

-ditto-

Saturday

-ditto-

Taper

Run Strength Core

Monday

  • 200m (top speed)
  • 600m (slightly slower)
  • 1600m (10k pace)

(4 min recoveries between sets)

Tuesday

  1. Push-up, narrow @ 20 reps
  2. Horse stance @ 15 sec, each side
  3. Oblique bridge raise @ 15 reps, each side
  4. Ball bridge @ 15 sec
  5. Supermans @ 45 reps
  6. Reverse curl crunch @ 45
  7. Alternate leg lift @ 60 reps
  8. Oblique crunch @ 15 reps, each side

Wednesday

12 x 80m vice-versa, pitstop for 3 sec:

  1. first 15m accelerate
  2. next 50m hold close-to-top speed
  3. last 15m decelerate

Thursday

-ditto-

Friday

  1. 3 x 800m @ 5k pace, w/ 2 min recoveries
  2. 2 x 800m @ 10k pace, w/ 2 min recoveries
  3. 3200m @ 10k velocity

Saturday

Active rest: light jog for 30mins (may opt for a deep-tissue massage)

Sunday

This entry was posted in Training Tips.

Leave a Reply

Your email address will not be published. Required fields are marked *