Pune Running – 10K in 50 Mins

Pune Running launches the 10K in 50 K Program. The objective is to get Runners to the Next Level.
This program will be anchored by Hitendra Choudhary one of the fastest runners in Pune Running. He has the best time of 10K in 42 Mins.

This program is not for Beginners. It is an Advanced Program and is prone to risk injury. Please be sure to consult a doctor before you enrol for this program.

Also the program has some prerequisites to be eligible to apply for the program

  1. You must have run atleast 1 Half Marathon
  2. You must have a PB in Half Marathon of less than 2:06 Mins
  3. You must have a PB in 10Km of less than 1:02 Mins
  4. You must be doing Strength Training atleast once a week

Like all Programs of Pune Running this Program is Free. There is no fee for the Program.

Here is Training Schedule Below:

 

 

Monday

Tuesday

Wednesday ( Interval training)

Friday (Tempo runs and Hill repeats)

Sunday

Week 1

Mar 7 -13

Rest

Strength Training

3x400m @ race pace + 400 m recovery Tempo run: 3 km @ 5 kpace 8 k long run @ 6 k/m pace
Week 2

Mar 14-20

Rest

Strength Training

3 x 800m @ race pace + 400 m recovery Tempo run: 5 km @ 5m/k pace 10 k long run @ 6 k/m pace with 10 minutes strong finish
Week 3

Mar 21-27

Rest

Strength Training

5 x 800m @ race pace + 400 m recovery Tempo run: 5 km @ 5m/k pace 11k long run @ 6 k/m pace
Week 4

Mar 28-Apr 3

Rest

Strength Training

3 x 1200m @ race pace + 400 m recovery Tempo run: 5 km @ 5m/k pace 10 k long run @ 6 k/m pace
Week 5

Apr 4- 10

Rest

Strength Training

3 x 1200m @ race pace + 400 m recovery Tempo run: 6 km @ 5m/k pace 12k long run @ 6 k/m pace with 10 minutes strong finish
Week 6

Apr 11-17

Rest

Strength Training

3 x 1600m @ race pace + 400 m recovery 3km easy run @ 6 k pace + 5 x 1:30 hill repeats @ 4.75m/k pace 10 k long run @ 6 k/m pace
Week 7

Apr 18 -24

Rest

Strength Training

3 x 1600m @ race pace + 400 m recovery 3 x 1600 m race pace @ 5 k/m + 400m recovery 14k long run @ 6 k/m pace with 10 minutes strong finish
Week 8

Apr 25-May 1

Rest

Strength Training

5 km @ race pace 3km easy run @ 6 k pace + 5 x 1:30 hill repeats @ 4.75m/k pace 8 k long run @ 6 k/m pace
Week 9

May 2-8

Rest

Strength Training

5 km @ race pace 3km easy run @ 6 k pace + 5 x 1:30 hill repeats @ 4.75m/k pace 16k long run @ 6 k/m pace
Week 10

May 9-15

Rest

Strength Training

4 x 1600m @ race pace + 400 m recovery Tempo run: 6 km @ 5m/k pace 11k long run @ 6 k/m pace with 15 minutes strong finish
Week 11

May 16-22

Rest

Strength Training

5 km @ race pace Tempo run: 5 km @ 5m/k pace 6 km long run @ 6k/m pace
Week 12

May 23-29

Rest

Strength Training

3 km @ race pace Tempo run: 3 km @ 5 kpace Final test of 10 K @ 50 mins At May LSOM
* Race pace @ 5 k/m
* Tempo run pace 5k/m
* Long runs pace 6 k/m

All the Runs except for the Hill Runs are in the Pune University.

The Program ends with you trying to achieve the goal in the May LSOM.

Please WhatsApp Vikas on 9049007523 incase you are interested in joining the Program. We have only 15 slots for the program and I have already booked one. So only 14 Slots up for Grabs.

Leave a comment if you have any questions.

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