Another way is to do 5%+ inclines on the treadmill for 400-800m at a relatively fast pace. This kind of workout is extremely brutal taxing on the legs and cardiovascular system.
Training summary from video. The training plan should include the following types of runs. *Long steady run:* Once a week run a distance longer than race; you should be able to talk with ease during run. Goal is to the build aerobic base. Going faster is detrimental *Tempo run:* Run at lactacte threshold, around 90% of max HR. Should able to maintain for about 20 min but is "comfortably hard". Slightly slower than race pace *Speed work:* Goal is to improve top end speed. Run just above race in shorter intervals, e.g. 6-8x 800m with 2 min rest between each. *Strength endurance:* Build strength endurance with hill intervals, running hard up hill and recover by jogging back down (e.g. 10x 45s), like a fartlek run. *Easy/recovery run:* Goal is to get blood flow to muscles to promote recovery. Doesn't really matter how slow you run. Can replace this with other active recovery forms like swimming or cycling. Close to race day, the training should taper; reduce training volume to get body ready to run race.
Took me a year (14 months to be precise) to run 10km and It was really hard, I've running then since, 4 times per week, around 35km weekly. My current time: 5Km 18:15 10Km 39:29. Every second I thought about giving up, every step but I kept thinking: "Took me all those months to get in here, and I cant give up now, move g0dd@mn body!"
Running from 2011, started running consistently 3 times/week from 2019, so I've just done sub 40 mins 10km run today. Feels like quite an accomplishment, but I already did 40:29 in 2019 and then got trauma and didn't really race through 2020. Really happy about broken 40m barrier.
Thank you for posting this, I have only been running for 5 weeks and have managed to work my way up to non stop 6.5km in 40min for my daily run. For my weekly long run I have run 10km in 1hr 15min so far, now I have a goal to work towards. I have been learning a lot of great advice watching the GTN channel, I just want to say thank you for providing me the knowledge to help improve my running and to be the best that I can be.
I agree very much on this video (I myself broke down the 40 min barrier at the age 47 in 2017 and improved it since then). I would like add my own learnings:1. Intervals of 1 km in target race pace and 400 m a slightly faster pace will mostly contribute to make you faster. It is important to run these intervals consistently (= the last one as fast as the first one). This will help you to get tough when (fast) going gets tough.If you can easily increase your pace throughout your intervals, increase your target race pace.2. At competition: in the race start block, choose your position smartly. Look at past results to learn how many people stay beneath 40 min (in smaller events, this can be the 2nd or 3rd start line). This will help you not to be encumbered by significantly slower runners which force you to switch between anaerobic overtaking actions and being blocked especially when the first part of the race course is a narrow road or path. Otherwise, you might be stuck in the 4:30 to 5:00+ min/km pack and need to waste your glycogene fot these passing actions, making your pace varying a lot. If you have found your right position, start a bit slower than 4:00/min because your physiological systems are not fully working at the start (even have you have warmed up properly). Do not start faster than 4:00/min!For a 10k at a triathlon race (= Olympic distance), the points I mentioned under 2 are not valid apart from starting pace (but this is not due to the transition from biking).
It would not help you. I achieved my 10 k sub 40 min while training for a marathon. The 10 k result helped me to plan race pace for the marathon.I just can underline the points shown in this video.
I almost broke 40min this year myself, starting out from 45minutes last year, basically just using the two workouts Karsten describes here: 5x1km and 10x400m. I set a pace to beat, for example 3:45 min/km with 5min rest for the 1km intervals, and recorded how much faster I was in total. Once I accumulated -20 seconds in total, counting all 5 intervals, I lowered the rest by 1 minute and continued the same workout. When I could beat my goal with only 2 minutes of rest, I increased the pace, and started over again. 400m I did at ~20-30seconds faster than the 1km intervals, same focus on increasing the pace. I did this for 3-4 cycles, then did 1-2 cycles with only easier training (replaced half intervals with easy distance running). When I almost ran 40min, I could do 5x1km sub 3:45 with 4 min interval rest. Now I got plantar fasciitis after starting to play badminton again... Trying to do intervals on the bike to maintain some speed.
Running for 1,5 year. 26 years old boy. 2 months ago accomplished 41:35. I didn't say last words. Practice practice and practice. Hope soon I'll improve again. Love to running, give 101% myself.
How much time it takes to reach pace of around 4:30/km for half marathon distance? Currently , my pace is around 6:30/km for half marathon distance with a bmi of 27.(around 5'10 height , 180pounds)
The speed work at the track has improved my speed only a little bit but it has vastly improved my comfort level. I’m still in awe of those who run under 7 min miles. I’m barely able to hold a 9 minute pace for 6 miles.
How much time it takes to reach pace of around 4:30/km for half marathon distance? Currently , my pace is around 6:30/km for half marathon distance with a bmi of 27.(around 5'10 height , 180pounds)
I ran a 43m 10km as a teenager... now I weigh a lot more. Have been carefully controlling my diet and slowly increasing my mileage over the last month. Did my first 10km since I was a teenager and ran 71m. Looking forward to bringing that down further and further.
I've been attempting sub 40 10km for years without success. My nephew recently broke 40 min in his first race. He grew up on a hilly farm in NZ, I may have to go on work on the family farm for a summer.
There are so many techniques mentioned here, I think this video would be strengthened by having a graphic with a week filled in with the workout pattern. It would be much easier to visualize the recommended routines. (Thank you for an informative video.)
Last year I ran 10km in 42:44. Today I wilk run 10km again, but this year I am 20kg heavier. Two weeks ago I managed 46:31, but I talked with some friends the first kilometers. So I hope I can beat my record thanks to this video.
Reduced my 10k from 55min to 40:41 and half marathon from 2:07 to 1:35 in about 1 year from no training to doing 1-2 runs a week max and no intervals until I was trying to get my 10k down from 42 mins because I plateaued. My training runs were mostly just treated like races of different distances. Always gunning for a PB. I varied between 5k,10k and 21km. Got my 5k down to 19.25 too. This is very effective but my motivation to always go out and run hard made most runs unenjoyable and painful. This season I am trying a new approach - a lot more kms per week (approx 60 from 15-20km before), 5 times a week and less effort for 3 of those runs with 1 tempo, 1 interval a 1 long one thrown in. Been doing it a month and i'm starting to see results and enjoying my running again. I'm 39 by the way.
Update - 5k - 17.45, 10k- 37.10, half - 1.24.52 Also run in track events - 1500m - 4.45, 800m - 2.17. Looking again to improve these times again this year at the age of 42. 3 Key workouts per week that have improved my times - 1. Hill reps + 30 secs sprints 2. Lactate threshold runs for a set period eg 3min, steady pace (30secs per km slower than LT) for 3min x10. 3. Long run but with pace changes eg. 4x6km increasing pace 30secs slower than half maraton pace, 20secs,19secs then hmp. A well varied programme that includes your weaknesses is the way to go.
Weirdly, i cant seem to run well without music . However, i chatted to a pro marathon runner and he said he couldnt run with music and disrupts rhythm. Hmmmm
Having watched GTN since inception, it’s been fascinating to watch the presenters grow. Heather (and Mark although I realise he isn’t in this video) are considerably more confident, comfortable and professional in front of camera. They really are real pros now when it comes to presenting. Well done guys - it’s a great channel and I’ve loved watching you!
I'm trying to hit those times in SEA...really hard with the year-round heat + humidity...temps never drop under 30 something C....humidty always super high...
@@sbug65 i trained a lot when i was young. Than i stopped training for about 7 years. When i turned 37 i began training again. I train nowadays 4/5 times a week running and once a week muscle training. 3 times a week interval (for example 10 times 400m or 7 times 1000m) once a week an endurance run of about 12 km. Tot al km about 70. Not a lot, but lots of quality 👍
Rutger Huisman This is tremendous! and gives me more motivation to continue, as I’m 34 now and seriously running since last october. I first ran a 5k back then in 25:30 and yesterday it took me 20:42. i will try to vary my paces a bit through the week and see if that helps. keep it up!;)
Started running 8 years ago at 44. First 10k was 48 plus, set a goal of 40 mins. in 4th 10k ran 40.21, thought it would be easy after that. It’s not, mentally it’s tough to run 10 sub 4 /km. I always got carried away at the start running too hard with club runners, on 1 race ran 5.20 for first mile . Way too fast Finally after 4 years of trying, at 48 years I ran 38.40 out of the blue . I’m heading for 53 now been injured on and off for 2 years and I’m going to try it again, currently running 52 minutes but giving myself till Adare 10k February 2020. Why bother, well it’s because it’s the best feeling in the world. Good luck to all
Pre-workout and add in some resistance training for your legs! The stronger your legs the faster you can run. I just managed my first sub 40 minutes 10k :)
In the Speed workout you should talk in pace and not in time.. got the mistake and did 6x 800m @ 3:20/3:30 pace. it was really hard and i ran a 8.5k race last week @ 3:44 pace, only then i saw your video again and understood that you are talking in a pace around 3:53... it is a lot different. I know it was my mistake but it was only because in running it is normal to talk in pace and not in time.. Keep up the great work and thank you for your tips
When running on tracks it's fairly normal to speak in lap times as well, in stead of pace (or 800m times for that matter). Pacers for races normally get told to run a perfect 62.5 seconds, or a 70 second lap. Although I feel for you, having done that to-the-max speed workout, I think they were pretty clear about it ;p
After 15 years smoking heavily I quit 2 months ago. With gyms closed for the virus I took on running outside. Today I finished 10km in 59:58 and i never felt better. My goal is 10km sub 50mins.
Really nice video! It encaptures those smaller goals many of us triathlete have! Would be great with a sub 1:40/1:30 half Marathon, or maybe a sub 2:00 for beginners.
Only just got my 25min 5k 😂, got blenhiem sprint in 2 weeks(first tri), but long term goals are focused on Olympic distance. Can't imagine ever doing 40min 10k
I have to say 40 minutes is a tough task for women, that is an age grade of about 75%, about the equivalent of a 35:30 for a man. Those are out of reach for a majority of people no matter how hard they train, including myself. But I think I will get to that 35:30 someday I'm not too far off.
One of the reasons I like racing women, because I know if they're running my pace they're hardcore dudettes. If they beat me then nuff respect. Since I never get near to racing with the top men anyway 😂
Ive been running for about 14 years and now as a 52 year old ive realised i might need some help to get faster over a longer distance My first 1/2 marathon i ran was 1:57 and that was about 10 years ago My best so far is 1:53 and similar with my full marathon First was 4 :34 and after 3 years and 5 marathons later im down to 4:03 My 5 km and 10 km are at 23 and 48 Ive tried sprints intervals hill repeats short distance long slow runs Nothing seems to help Maybe im just at my peak and this is it Ive had a few injuries over the years eg knees and also broke my ankle which set me back a bit I think i have realistic goals 20 mins 5k 45 mins 10k 1:45 1/2 4hour marathon Anyone care to take a stab at anything else i can do to get there Any advice would be greatly appreciated 👍😁🏃♂️
I know your feeling and want to share my experience with you. What helped me alot were three things in particular - gym strength training, long mountain runs & adaption to mental state. 1. Make sure to not only train your legs in the gym, but also your upper body & core. For the latter, I mainly trained with my own body weight to stay as much agile as possible. Also, I think you know already, but go for higher reps/sets when training with weights rather than low reps/sets. 2. Also, since I moved to Switzerland my time has improved significantly as the only trail I have available here are mountains. I love to go for 20k+ mountain runs with an easy to moderate effort. Your landscape might differ, nevertheless you can use the incline function of your treadmill and play with the ascent degree, as you feel. 3. Another problem I had in the past were quite volatile training results. One day I could run sub 40 min 10Ks, the other day I was way above it although I had a good diet as well as enough sleep. The reason laid in my mental state (exhaustion, motivation, focus, etc.). What I want to say in this regard is that you have to be flexible as to when to push yourself and when to take it easy depending upon your mental state, rather than your training plan. You will benefit much more from a tempo/mountain run where you push yourself out of enjoyment, rather than "because it is scheduled for today". I constantly look for a "motivater" for the harder sessions, such as finding amazing sound tracks. It also helps me to visualize the imminent hard session days before and by that to zero in on it when it's time. All about that mental readiness and focus. You are already prepared in your mind for it and ready to rock n roll, rather than the usual "damn, another mountain run. let's get it over with". I hope you get the idea here! 4. One inspirational thought on the way: I am experimenting with breathing techniques as of now, especially the wim-hof-technique seems to be very interesting. It noticeably enriches your body with more oxygen which can be used to enhance performance, yet I am not sure as of how long this benefit actually lasts during a run. Anyways my friend, I wish you all the best & hope that this will help you out. Good Luck!
currently at 41min, only been running 9month so big improvements fro;m 60+ to 41 now im so close lol managed my sub 20 5k few week ago so heading in right direction CUMON the sub 40!!!! lol good luck all :)
www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/ I use this. I find it very useful. It has different paces for easy, tempo, interval, long runs,etc. It suggests 4:07 tempo for 40min 10k
Did my first sub 60 minute 10K (58:40). I'm working on getting my 5K time down before I try to go for the 50 minute 10K. I am happy with my progress as I haven't been training very hard yet.
Currently sitting at 27:20 5k, and a 58:10 10k. Ambitiously aiming for a sub 20/45 mins on each by the end of the year. I'm a young guy so I think this should be doable with my base fitness and experience, just a case of focussing on my running for the year. Not saying it's gonna be easy, these are hard goals, but no point in aiming for something I know I can achieve anyway - the chance of failure means I'll have to keep working for them. Hopefully I'll also run 42.2k non stop, in any finishing time, by the end of the year as well. More of a mental test to just keep going than a physical test if fitness at this rate, but I want to run a marathon lol. This vid and many others are great for how I can consistently improve and lower those times.
I completely agree with you. During first year I reached 43 minutes in 10 km. Further progress in second year was much slower - I reached 19.35 in 5 km, but in 10 km sub40 is not possible, my PB is 40:21 (good weather). Next year I will try... So far, my conclusions: 1) A lot of things are depend on your nature. Some gifted people can run sub40 (and half marathon sub 90 min!) without any training plan and speed workout, intervals at all. There are not two identical persons. 2) If you want to run faster, you have to run faster. Do not underestimate 400 m intervals! Especially, if you are not fast from the nature. In childhood I was sick, fat boy, I hated sprints in the school because I always was the last one. Now I am 33, my health is ok, but I do not have a good speed. When I reach 41 minutes, I understood, that my progress stopped. So far I ran about 60-70 kilometers per week slow + tempo run or long intervals (10 x 1 km, 5 x 2 km) once per week. As a result I have stamina, I have can hold pace 4`05 - 4`10 min/km a very long time, but... force my legs run faster is a problem, my legs are not able to good accelerations, also closer to finish other runners make acceleration and go past me, I also try, but my tired legs run in pace 3`50, not faster. In the spring I definitely will add short intervals (400m repeats) to my training plan and hope that I will increase my common speed and thus m progress in 10 km will continue.
I just beat my 5km and 10km record. My previous 5km record was 20:10 seconds My previous 10km was 40 minutes. Today I ran 11km and beat both records. My new 5km record is 19:50 and my new 10km record is 39:50
I used to complete 10 km in 50+ minutes....my first goal was get at least a 49 min 10k A year passed and 2 weeks ago i did a 44:32 10k....that was amazing for me but I think its gonna take at least 2 years more to get a 39:59 :/
When I cracked the 45 barrier I was delighted. 3 weeks later I ran a 42:30. And within another 3 months 40:41. It is possible to do it within 4 months. Unfortunately, end of season and an injury stopped me from achieving 40 last season, but hopefully will crack it this time around.
@@craig2679 I did it once 40:44 and dreamed of going under 40 but also held by injury :( I think we tend to exaggerate and hurt ourselves, especially if one is not the youngest ;)
@@engdaa An update. Started training again just before Christmas. 5x per week, averaging about 60-70kms. At the end of March I finally broke 40, running 39:19 and 39:15 about 2 weeks later. Also 18:22 5k, 1.28 half, and a 3.29 full marathon at the weekend (first attempt in a training run). How did I do it? Massive increase of Kms, 1* interval session per week and 1* tempo run per week. I am seeing all my best times at the age of 40
im 36 years old and during this lockdown I've ran in my local park, my best time in a 10km was the battersea run 10km in 45 minutes, last week I've ran 10km in 45 minutes and 55 seconds, but i want to run a 10 km in 44 minutes and 45 seconds, my dream before i reach 40 i want to run a 10km in 40 minutes
OK, the production quality and the presenting are top notch, as usual - thank you GTN! But I see a mismatch between the content and the intended audience. Which athlete targeting a 40' 10k doesn't know the basic things you discuss? I mean, they have to first get to 41'-42' or thereabouts, and it's hard without knowing what a tempo run is. Just my 2 cents.
I didn't know anything about running, just ran a bit here, a bit there, by myself, for a little more than year, and got a 43:00 10k. Only then, when I made the 40 minute mark my goal, I started sucking up info on training and stuff. What I'm trying to say is that it's quite probable that someone does not really know much about running, while still being quite close to crushing the 40:00 10k mark. And I understand that GTN wouldn't want to alienate the people who aren't so fluent in the running jargon... ;)
That sounds like my plan for a marathon, I would have thought distances would be shorter than 800 when it comes to speed work. I did my Yasso 800 last week, it's a grueling workout !
Ooh, interesting. Yasso 800s is the same 800m time in minutes as your intended marathon time in hours, correct? So for a 3:30 marathon, you'd run 10*800 m @ 3:30 minutes per 800, right? Tell me something about how it went, I'd like to do it within the next few months...
@@unjugglable to me it's more of an upper limit, meaning that if you go faster than that you will blow up. My 800s avg was 3:08, maybe I can pull it off but going faster than 4:28/km is too risky for me. 3 weeks before race day, 20mile long run today, did 3x20minutes at goal pace and ended with 4:35 which is in line with my expectations. So I'll shoot for this, I'll tell you if I feel I had something more in me. I think it's also worth considering the timing you do this workout as part of your training plan.
@@xGshikamaru Oh, I heard about it being more of a measurement tool to see whether your marathon plan is achievable or not. I didn't know it actually gets used as interval training. That, to me, is just doing 800 meter intervals. What Yasso did, was to tie your ability to do the one to the other. Or am I just plain wrong here? 🤣
man... the amount of speed and work needed to go from 50 to 40 min is like exponentially harder than say from 60 to 50. The scary part happens when you then think how they get down to 30 min.
Congrats i am training to do this with a coach and was with to much intensity 5x a week and started to develope shin splints😭😭 i have to stop for a whole 2 weekk now
Hi Ether! Did you find your fast 10 kms race course which allowed you to break 40 minutes on your 10 k? I used to be able to break 40 minutes on my 10 kms many years ago. Now I am extremely happy when I can break 45 minutes. At 63 years old I find this already pretty hard but on the bright side I enjoy it a lot. Thank you for your sound advices. Have a nice day both of you!
I’m trying to get an easy 10K under 1 hour. Last Monday I did it in 59min46secs. Not trying to get much faster but now I’m trying to make this pace feel more comfortable as I was dying for the last KM.
0:45 I thought the same because I have heard it so many times and seems plausible afterall you will get tired and slower as you continue going further. Before yesterday, my 5K pb was 24:17 which i did on 23rd Oct 2019, so if i double it, that will give me 48:34 10k. Yesterday, on 29th Oct, I did my first ever 10k, time 47min flat. Also set my 5K pb at 23:10. I am so psyched!
I need to start looking at these methods, doing my first half marathon at 53 at the bath 2 tunnels in 2 weeks time. I've managed a 61 min 10k during longer training runs but feel i've hit a plateau.
So, for a 4 to 5 workout weekly schedule we already have: long steady run tempo run speedwork hills session easy run (and maybe a fartlek) Definitely there's nothing that could go wrong with that.
age 15 almost 16 height 5’1 5 km pace last year 26min 50 seconds altho i believe i can beat a 25 min 5 km so id say i could do 10km in 50 min so i need to beat 10 min
If you are running 4/5 times per week, when would you do you intervals? I've been doing 6×800m and it leaves my calves feeling tight for a few days after and pushes back being able to do a long run. This is similar with hill reps also. Edit: my 10km PB is 41:16, set 2 years ago and I've only just started to train 4 weeks ago. Really would like to break 40mins, 33years old.
To late but 4/5 times a week when you start 4 week ago have an high chance to lead to injury reason why your legs was tired. Hope that did not happen and you have improved a lot your 10k PB !
Im 47 and i ran a 5k in 17:05 and a 10k in 37:10 I'm not in a running club,maybe I should join one.I seem to be running faster now than I did in my early 20s because I started to do what you advise in your videos,thanks so much guys :)
2:44 Is this spoken correctly? 90% of max heart rate for 20+ minutes? Maybe I'm doing it wrong, but I've been exercising for years and can't maintain that sort of intensity for more than a few minutes before burning completely out
All good advice but I have one question. What age group are you targeting here? I'm 68 and will be running in my second 10km run in October. I have already started my training. Some of the things you mentioned I already do, but, the fastest I have EVER run a single mile is 6:32, and that was 25 years ago!! There is no way on the planet that I could sustain that pace now over 10km!! My time last year was 1:05:47, over an undulating course. I have two goals this year. My primary goal is to finish in a faster time. My secondary goal is to try an finish in less than an hour. At the moment, I'm using the treadmill to try and get used to running at 6.5mph, which will get me round in under an hour. I'll have a go at those 800m speed runs mentioned.
I'm late to the party. In my very limited experience (started running at 29) it's mostly an issue of not getting injured and keeping up working. Don't destroy your body when training and you'll get results. I do run mostly hills/mountains and do a bunch of lifting though, so that might have had an influence on the fact that I broke 20 min 5k without problems the first try (after running for a few months). Never tried setting a PR on the 10k, I might do it next month. What you didn't talk about is nutrition. I think, judging by the shape of my fellow runners in my region and by how prone to injury many of them are, most runners who run more than 50km a week have severe nutritional deficiencies. Not getting enough calories, vitamins, "salts", fats and protein in will definitely hamper your growth over time. You need to track your caloric consumption or your body will shut down over time, not allowing you to get better. Not having enough calories translates in your body metabolising your muscles. It's a fool's errant to chase PRs by loosing weight (unless you're fat of course, which you aren't if you run so much). I weigh more than most runners around me. I'm setting PRs every second month and never got injured nor had any issues from running (except for blisters). I'm pumped for my first trail running marathon in october.
I ran my first and last 10k marathon around 6 years ago then I got busy and distracted and I am really out of shape after that but gonna start training again Tomorrow 20sept 2023 cause my next 10k is on 25feb 2024 and at least gonna do it in 40min
@2:42 Since when is 90% of maximum heart rate Comfortable hard? Also is the goal to run even faster than that in the race? When I run at 90% of max heart rate I'm really close to red lining all the time and i have never done a 10k above 89% average heart rate. Higher than that and my legs break and burn up every time. I must be doing something wrong
@@johnjoeshelvey3386 Funnily enough my PB was 49mins then about 9 months later did 41 min. I trained as hard as I could, but only 4 evenings per week. The problem is once I stopped training the fitness went fairly quickly. I have a rough training plan if it's any use to you?
How much time it takes to reach pace of around 4:30/km for half marathon distance? Currently , my pace is around 6:30/km for half marathon distance with a bmi of 27.(around 5'10 height , 180pounds)
My current 5km time is 19:17...im looking forward to get a 37mins 10km time....my 10km race is on dec08,2019..im doing speed intervals,tempo,hills,fartlek,easy runs...is it possible to run my target time?
That's damn good. Btw How much time will it take me to reach pace of around 4:30/km for half marathon distance? Considering , Currently , my pace is around 6:30/km for half marathon distance with a bmi of 27.(around 5'10 height , 180pounds)
"Run up hills"
Me: *Cries in Dutch*
Andvari Music you can higherthe altitude up on a thread mill
Another way is to do 5%+ inclines on the treadmill for 400-800m at a relatively fast pace. This kind of workout is extremely brutal taxing on the legs and cardiovascular system.
Or just beat the wind! Plenty of 'stormy days' ;)
@@schuurmachine IKR, My standard 5k route has some 2m in height difference which is nothing!
Training summary from video. The training plan should include the following types of runs.
*Long steady run:* Once a week run a distance longer than race; you should be able to talk with ease during run. Goal is to the build aerobic base. Going faster is detrimental
*Tempo run:* Run at lactacte threshold, around 90% of max HR. Should able to maintain for about 20 min but is "comfortably hard". Slightly slower than race pace
*Speed work:* Goal is to improve top end speed. Run just above race in shorter intervals, e.g. 6-8x 800m with 2 min rest between each.
*Strength endurance:* Build strength endurance with hill intervals, running hard up hill and recover by jogging back down (e.g. 10x 45s), like a fartlek run.
*Easy/recovery run:* Goal is to get blood flow to muscles to promote recovery. Doesn't really matter how slow you run. Can replace this with other active recovery forms like swimming or cycling.
Close to race day, the training should taper; reduce training volume to get body ready to run race.
Thx very much for the helpful summary
So if my 10k takes about 42-45 mins, do I still do my tempo run for only 20 mins???
Took me a year (14 months to be precise) to run 10km and It was really hard, I've running then since, 4 times per week, around 35km weekly. My current time: 5Km 18:15 10Km 39:29. Every second I thought about giving up, every step but I kept thinking: "Took me all those months to get in here, and I cant give up now, move g0dd@mn body!"
You can improve your 10km time a lot with more endurance workout 18'15" mean sub 38 10k.
are you still running?
@@clarity2115 Hi there, not anymore :( its been 2 years since my last 'run', but I feel like I can run 5k in under 23 minutes
@@zkennedy5671Aw. I see! Hope you can get back into again :)
Can you please give some tips. M runnning 10 k in an hour.
Running from 2011, started running consistently 3 times/week from 2019, so I've just done sub 40 mins 10km run today. Feels like quite an accomplishment, but I already did 40:29 in 2019 and then got trauma and didn't really race through 2020. Really happy about broken 40m barrier.
Congrats, hoping to accomplish the same myself in the future
Thank you for posting this, I have only been running for 5 weeks and have managed to work my way up to non stop 6.5km in 40min for my daily run. For my weekly long run I have run 10km in 1hr 15min so far, now I have a goal to work towards. I have been learning a lot of great advice watching the GTN channel, I just want to say thank you for providing me the knowledge to help improve my running and to be the best that I can be.
Current goal: Sub 20 min 5k. At 20;15. Been chasing it for 8 yrs
You can do it!
Do you have cancer
Haven’t ran in 6 months and did a 4K in 20 minutes.
Johnny Polykandriotis wtf
Johnny Polykandriotis also 4k is less than 5k. A 4k in 20 min is a 25 min 5k which is far slower than a 20 min 5k
Going from running a 32minute 10km, with a 7 year gap, doing my first run tomorrow. This is gonna kill!! Love this info great vid!
I agree very much on this video (I myself broke down the 40 min barrier at the age 47 in 2017 and improved it since then). I would like add my own learnings:1. Intervals of 1 km in target race pace and 400 m a slightly faster pace will mostly contribute to make you faster. It is important to run these intervals consistently (= the last one as fast as the first one). This will help you to get tough when (fast) going gets tough.If you can easily increase your pace throughout your intervals, increase your target race pace.2. At competition: in the race start block, choose your position smartly. Look at past results to learn how many people stay beneath 40 min (in smaller events, this can be the 2nd or 3rd start line). This will help you not to be encumbered by significantly slower runners which force you to switch between anaerobic overtaking actions and being blocked especially when the first part of the race course is a narrow road or path. Otherwise, you might be stuck in the 4:30 to 5:00+ min/km pack and need to waste your glycogene fot these passing actions, making your pace varying a lot. If you have found your right position, start a bit slower than 4:00/min because your physiological systems are not fully working at the start (even have you have warmed up properly). Do not start faster than 4:00/min!For a 10k at a triathlon race (= Olympic distance), the points I mentioned under 2 are not valid apart from starting pace (but this is not due to the transition from biking).
You give me hope at 44
Could you share your 10K training plan?
It would not help you. I achieved my 10 k sub 40 min while training for a marathon. The 10 k result helped me to plan race pace for the marathon.I just can underline the points shown in this video.
I almost broke 40min this year myself, starting out from 45minutes last year, basically just using the two workouts Karsten describes here: 5x1km and 10x400m.
I set a pace to beat, for example 3:45 min/km with 5min rest for the 1km intervals, and recorded how much faster I was in total. Once I accumulated -20 seconds in total, counting all 5 intervals, I lowered the rest by 1 minute and continued the same workout. When I could beat my goal with only 2 minutes of rest, I increased the pace, and started over again. 400m I did at ~20-30seconds faster than the 1km intervals, same focus on increasing the pace.
I did this for 3-4 cycles, then did 1-2 cycles with only easier training (replaced half intervals with easy distance running). When I almost ran 40min, I could do 5x1km sub 3:45 with 4 min interval rest.
Now I got plantar fasciitis after starting to play badminton again... Trying to do intervals on the bike to maintain some speed.
Thanks for sharing❗
Running for 1,5 year. 26 years old boy. 2 months ago accomplished 41:35. I didn't say last words. Practice practice and practice. Hope soon I'll improve again. Love to running, give 101% myself.
running for 7 months 25 years old boy 1 month ago accomplished 18:09 5k race and 10:07 3k race. I didn't say last words either :D
@@lukas-jw8vc now i feel bad.
when u go under 40 min you wont be a boy anymore... youll become a man!
@@najgauner Here I'm again. Hit 19:20 5k, will probably try improve my 10k near or even beat 40minutes.
How much time it takes to reach pace of around 4:30/km for half marathon distance? Currently , my pace is around 6:30/km for half marathon distance with a bmi of 27.(around 5'10 height , 180pounds)
The speed work at the track has improved my speed only a little bit but it has vastly improved my comfort level. I’m still in awe of those who run under 7 min miles. I’m barely able to hold a 9 minute pace for 6 miles.
I know exactly what do u mean. I’ve done 10km in 39 minutes this year. So blessed!!!
Hey Lion, congrats, whats your 5km PB if you dont mind me asking?
How much time it takes to reach pace of around 4:30/km for half marathon distance? Currently , my pace is around 6:30/km for half marathon distance with a bmi of 27.(around 5'10 height , 180pounds)
The key is in the mileage. Run more, you'll get fitter, and you'll get quicker. You don't need speed work until you peak our your base.
I ran a 43m 10km as a teenager... now I weigh a lot more. Have been carefully controlling my diet and slowly increasing my mileage over the last month. Did my first 10km since I was a teenager and ran 71m. Looking forward to bringing that down further and further.
I've been attempting sub 40 10km for years without success. My nephew recently broke 40 min in his first race. He grew up on a hilly farm in NZ, I may have to go on work on the family farm for a summer.
There are so many techniques mentioned here, I think this video would be strengthened by
having a graphic with a week filled in with the workout pattern. It would be much easier to visualize
the recommended routines.
(Thank you for an informative video.)
EXACTLY!!!!
Last year I ran 10km in 42:44. Today I wilk run 10km again, but this year I am 20kg heavier. Two weeks ago I managed 46:31, but I talked with some friends the first kilometers. So I hope I can beat my record thanks to this video.
Reduced my 10k from 55min to 40:41 and half marathon from 2:07 to 1:35 in about 1 year from no training to doing 1-2 runs a week max and no intervals until I was trying to get my 10k down from 42 mins because I plateaued. My training runs were mostly just treated like races of different distances. Always gunning for a PB. I varied between 5k,10k and 21km. Got my 5k down to 19.25 too. This is very effective but my motivation to always go out and run hard made most runs unenjoyable and painful. This season I am trying a new approach - a lot more kms per week (approx 60 from 15-20km before), 5 times a week and less effort for 3 of those runs with 1 tempo, 1 interval a 1 long one thrown in. Been doing it a month and i'm starting to see results and enjoying my running again. I'm 39 by the way.
Great work! Let us know how it goes!
@@gtn Massive improvements with time,vo2 max and recovery. Mileage is the key.
Update - 5k - 17.45, 10k- 37.10, half - 1.24.52
Also run in track events - 1500m - 4.45, 800m - 2.17. Looking again to improve these times again this year at the age of 42. 3 Key workouts per week that have improved my times - 1. Hill reps + 30 secs sprints 2. Lactate threshold runs for a set period eg 3min, steady pace (30secs per km slower than LT) for 3min x10. 3. Long run but with pace changes eg. 4x6km increasing pace 30secs slower than half maraton pace, 20secs,19secs then hmp.
A well varied programme that includes your weaknesses is the way to go.
What also tends to help me a lot is making sure you have the right music playlist.
Yes I always make sure to have some powerful rock music in there like Metallica, AC&DC or Delta Parole. Very important for the final stretch.
Or if you cannot listen to the music, play it along in my head.
Weirdly, i cant seem to run well without music . However, i chatted to a pro marathon runner and he said he couldnt run with music and disrupts rhythm. Hmmmm
Damn, I barely break 40 minutes for a 5K.
Having watched GTN since inception, it’s been fascinating to watch the presenters grow. Heather (and Mark although I realise he isn’t in this video) are considerably more confident, comfortable and professional in front of camera. They really are real pros now when it comes to presenting. Well done guys - it’s a great channel and I’ve loved watching you!
Thanks Ben, That's nice to hear.
Great video, going for sub 40 at the Telford 10k in December. Fastest 10km in England apparently! Get involved!
Indeed, sold out for December though!
Almost 44 years old and i run 35 flat on a 10k, 16:49 in 5k and 1500m in 4:22 💪
I'm trying to hit those times in SEA...really hard with the year-round heat + humidity...temps never drop under 30 something C....humidty always super high...
@@nomadicscholar7228 train much interval!
excellent times! how long have you been running regularely? how often and how much do you run approx. per week?
@@sbug65 i trained a lot when i was young. Than i stopped training for about 7 years. When i turned 37 i began training again. I train nowadays 4/5 times a week running and once a week muscle training. 3 times a week interval (for example 10 times 400m or 7 times 1000m) once a week an endurance run of about 12 km. Tot al km about 70. Not a lot, but lots of quality 👍
Rutger Huisman This is tremendous! and gives me more motivation to continue, as I’m 34 now and seriously running since last october. I first ran a 5k back then in 25:30 and yesterday it took me 20:42. i will try to vary my paces a bit through the week and see if that helps. keep it up!;)
100 PUSH UPS......100 SIT-UPS.......100 SQUATS.......AND A 10KM RUN.......DOING THEM EVERY SINGLE DAY!
-One Punch Man
Hahaha
ONE PUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUNCH!!!
Started running 8 years ago at 44. First 10k was 48 plus, set a goal of 40 mins. in 4th 10k ran 40.21, thought it would be easy after that. It’s not, mentally it’s tough to run 10 sub 4 /km. I always got carried away at the start running too hard with club runners, on 1 race ran 5.20 for first mile . Way too fast Finally after 4 years of trying, at 48 years I ran 38.40 out of the blue . I’m heading for 53 now been injured on and off for 2 years and I’m going to try it again, currently running 52 minutes but giving myself till Adare 10k February 2020. Why bother, well it’s because it’s the best feeling in the world. Good luck to all
Thanks for sharing with us - keep up the good work!
I’m no where near 40 mins but I feel like these tips were great for breaking any PB! Thanks guys!!
I just ran 10km in 49:23 but I really want to get it down to 40:00
Pre-workout and add in some resistance training for your legs!
The stronger your legs the faster you can run. I just managed my first sub 40 minutes 10k :)
Currently at 48:55 for my 10K as of Today.
As always really enjoying the topics and how well you guys explain everything :)
currently 43:45 down from 49:00 this march. getting there, but it's haaaard :D
Great summary of getting ready for a 10km.
In the Speed workout you should talk in pace and not in time.. got the mistake and did 6x 800m @ 3:20/3:30 pace. it was really hard and i ran a 8.5k race last week @ 3:44 pace, only then i saw your video again and understood that you are talking in a pace around 3:53... it is a lot different. I know it was my mistake but it was only because in running it is normal to talk in pace and not in time..
Keep up the great work and thank you for your tips
When running on tracks it's fairly normal to speak in lap times as well, in stead of pace (or 800m times for that matter). Pacers for races normally get told to run a perfect 62.5 seconds, or a 70 second lap. Although I feel for you, having done that to-the-max speed workout, I think they were pretty clear about it ;p
Lol. Good for you anyway.
After 15 years smoking heavily I quit 2 months ago. With gyms closed for the virus I took on running outside. Today I finished 10km in 59:58 and i never felt better. My goal is 10km sub 50mins.
Good luck Saed!
Really nice video! It encaptures those smaller goals many of us triathlete have! Would be great with a sub 1:40/1:30 half Marathon, or maybe a sub 2:00 for beginners.
Running sub 2 half means you need to run more
Riley von Bevern is a sub 2 hour slow?
Started running two months ago. Went from 5k 30mins to under 25mins. And 58mins for 10k. Happy about that.
Only just got my 25min 5k 😂, got blenhiem sprint in 2 weeks(first tri), but long term goals are focused on Olympic distance. Can't imagine ever doing 40min 10k
Love that you add non metric times! Keep up the awesome vids.
I have to say 40 minutes is a tough task for women, that is an age grade of about 75%, about the equivalent of a 35:30 for a man. Those are out of reach for a majority of people no matter how hard they train, including myself. But I think I will get to that 35:30 someday I'm not too far off.
I believe in you
One of the reasons I like racing women, because I know if they're running my pace they're hardcore dudettes. If they beat me then nuff respect. Since I never get near to racing with the top men anyway 😂
Finally a well produced running video! Most videos look like they were made in the early 80's by someone with no editing experience.
Ive been running for about 14 years and now as a 52 year old ive realised i might need some help to get faster over a longer distance
My first 1/2 marathon i ran was 1:57 and that was about 10 years ago
My best so far is 1:53 and similar with my full marathon
First was 4 :34 and after 3 years and 5 marathons later im down to 4:03
My 5 km and 10 km are at 23 and 48
Ive tried sprints intervals hill repeats short distance long slow runs
Nothing seems to help
Maybe im just at my peak and this is it
Ive had a few injuries over the years eg knees and also broke my ankle which set me back a bit
I think i have realistic goals
20 mins 5k
45 mins 10k
1:45 1/2
4hour marathon
Anyone care to take a stab at anything else i can do to get there
Any advice would be greatly appreciated
👍😁🏃♂️
Chris G if its important to you get a coach for a little while.
@@99cya It will be well worth adding in some strength/gym work to your weekly routine once or twice a week with some running specific exercises.
100km per week
I know your feeling and want to share my experience with you. What helped me alot were three things in particular - gym strength training, long mountain runs & adaption to mental state.
1. Make sure to not only train your legs in the gym, but also your upper body & core. For the latter, I mainly trained with my own body weight to stay as much agile as possible. Also, I think you know already, but go for higher reps/sets when training with weights rather than low reps/sets.
2. Also, since I moved to Switzerland my time has improved significantly as the only trail I have available here are mountains. I love to go for 20k+ mountain runs with an easy to moderate effort. Your landscape might differ, nevertheless you can use the incline function of your treadmill and play with the ascent degree, as you feel.
3. Another problem I had in the past were quite volatile training results. One day I could run sub 40 min 10Ks, the other day I was way above it although I had a good diet as well as enough sleep. The reason laid in my mental state (exhaustion, motivation, focus, etc.). What I want to say in this regard is that you have to be flexible as to when to push yourself and when to take it easy depending upon your mental state, rather than your training plan. You will benefit much more from a tempo/mountain run where you push yourself out of enjoyment, rather than "because it is scheduled for today". I constantly look for a "motivater" for the harder sessions, such as finding amazing sound tracks. It also helps me to visualize the imminent hard session days before and by that to zero in on it when it's time. All about that mental readiness and focus. You are already prepared in your mind for it and ready to rock n roll, rather than the usual "damn, another mountain run. let's get it over with". I hope you get the idea here!
4. One inspirational thought on the way: I am experimenting with breathing techniques as of now, especially the wim-hof-technique seems to be very interesting. It noticeably enriches your body with more oxygen which can be used to enhance performance, yet I am not sure as of how long this benefit actually lasts during a run.
Anyways my friend, I wish you all the best & hope that this will help you out.
Good Luck!
currently at 41min, only been running 9month so big improvements fro;m 60+ to 41 now im so close lol managed my sub 20 5k few week ago so heading in right direction CUMON the sub 40!!!! lol good luck all :)
Why not include the paces for each session? Eg, if you're running a 40m 10k, then you should be able to say what tempo is?
It depends on your starting point. If you know your 5K pace, for example, you can plug the numbers into a Jack Daniel's vdot calculator
www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/ I use this. I find it very useful. It has different paces for easy, tempo, interval, long runs,etc. It suggests 4:07 tempo for 40min 10k
Legend says she's still looking for that good 10k course....
Really good video, thanks 👍
Did my first sub 60 minute 10K (58:40). I'm working on getting my 5K time down before I try to go for the 50 minute 10K. I am happy with my progress as I haven't been training very hard yet.
Great work!
Nice and easy u guys put the link in the description 👌😌
Currently sitting at 27:20 5k, and a 58:10 10k. Ambitiously aiming for a sub 20/45 mins on each by the end of the year. I'm a young guy so I think this should be doable with my base fitness and experience, just a case of focussing on my running for the year. Not saying it's gonna be easy, these are hard goals, but no point in aiming for something I know I can achieve anyway - the chance of failure means I'll have to keep working for them.
Hopefully I'll also run 42.2k non stop, in any finishing time, by the end of the year as well. More of a mental test to just keep going than a physical test if fitness at this rate, but I want to run a marathon lol.
This vid and many others are great for how I can consistently improve and lower those times.
I completely agree with you. During first year I reached 43 minutes in 10 km. Further progress in second year was much slower - I reached 19.35 in 5 km, but in 10 km sub40 is not possible, my PB is 40:21 (good weather). Next year I will try... So far, my conclusions:
1) A lot of things are depend on your nature. Some gifted people can run sub40 (and half marathon sub 90 min!) without any training plan and speed workout, intervals at all. There are not two identical persons.
2) If you want to run faster, you have to run faster. Do not underestimate 400 m intervals! Especially, if you are not fast from the nature. In childhood I was sick, fat boy, I hated sprints in the school because I always was the last one. Now I am 33, my health is ok, but I do not have a good speed. When I reach 41 minutes, I understood, that my progress stopped. So far I ran about 60-70 kilometers per week slow + tempo run or long intervals (10 x 1 km, 5 x 2 km) once per week. As a result I have stamina, I have can hold pace 4`05 - 4`10 min/km a very long time, but... force my legs run faster is a problem, my legs are not able to good accelerations, also closer to finish other runners make acceleration and go past me, I also try, but my tired legs run in pace 3`50, not faster. In the spring I definitely will add short intervals (400m repeats) to my training plan and hope that I will increase my common speed and thus m progress in 10 km will continue.
Another great video. Love ya👍🏻🏃🏻♂️
I just beat my 5km and 10km record. My previous 5km record was 20:10 seconds
My previous 10km was 40 minutes. Today I ran 11km and beat both records. My new 5km record is 19:50 and my new 10km record is 39:50
Great video. Thanks!!
Wow the timing is perfect! Can always count on GTN ;)
Love this channel
Really informative on the types of runs
I used to complete 10 km in 50+ minutes....my first goal was get at least a 49 min 10k
A year passed and 2 weeks ago i did a 44:32 10k....that was amazing for me but I think its gonna take at least 2 years more to get a 39:59 :/
When I cracked the 45 barrier I was delighted. 3 weeks later I ran a 42:30. And within another 3 months 40:41. It is possible to do it within 4 months. Unfortunately, end of season and an injury stopped me from achieving 40 last season, but hopefully will crack it this time around.
@@craig2679 I did it once 40:44 and dreamed of going under 40 but also held by injury :( I think we tend to exaggerate and hurt ourselves, especially if one is not the youngest ;)
@@engdaa An update. Started training again just before Christmas. 5x per week, averaging about 60-70kms. At the end of March I finally broke 40, running 39:19 and 39:15 about 2 weeks later. Also 18:22 5k, 1.28 half, and a 3.29 full marathon at the weekend (first attempt in a training run). How did I do it? Massive increase of Kms, 1* interval session per week and 1* tempo run per week. I am seeing all my best times at the age of 40
@@craig2679 very nice. I am in my early forties. I somehow couldn't get hold of injuries. Happy for you!!!
@@engdaa increase the distance and weekly mileage SLOWLY is the key for injury. Start like 1.5km wait 3 days and do 2km and so on...
Great video! Thank you so much! Now it's time to get to work!
im 36 years old and during this lockdown I've ran in my local park, my best time in a 10km was the battersea run 10km in 45 minutes, last week I've ran 10km in 45 minutes and 55 seconds, but i want to run a 10 km in 44 minutes and 45 seconds, my dream before i reach 40 i want to run a 10km in 40 minutes
OK, the production quality and the presenting are top notch, as usual - thank you GTN! But I see a mismatch between the content and the intended audience. Which athlete targeting a 40' 10k doesn't know the basic things you discuss? I mean, they have to first get to 41'-42' or thereabouts, and it's hard without knowing what a tempo run is. Just my 2 cents.
I didn't know anything about running, just ran a bit here, a bit there, by myself, for a little more than year, and got a 43:00 10k. Only then, when I made the 40 minute mark my goal, I started sucking up info on training and stuff. What I'm trying to say is that it's quite probable that someone does not really know much about running, while still being quite close to crushing the 40:00 10k mark. And I understand that GTN wouldn't want to alienate the people who aren't so fluent in the running jargon... ;)
That's my goal as well! Hope to achieve it soon.. thanks for the useful tips! 🔥🔥
How's it going?
Did you reach it?
That sounds like my plan for a marathon, I would have thought distances would be shorter than 800 when it comes to speed work. I did my Yasso 800 last week, it's a grueling workout !
Ooh, interesting. Yasso 800s is the same 800m time in minutes as your intended marathon time in hours, correct? So for a 3:30 marathon, you'd run 10*800 m @ 3:30 minutes per 800, right? Tell me something about how it went, I'd like to do it within the next few months...
@@unjugglable to me it's more of an upper limit, meaning that if you go faster than that you will blow up. My 800s avg was 3:08, maybe I can pull it off but going faster than 4:28/km is too risky for me. 3 weeks before race day, 20mile long run today, did 3x20minutes at goal pace and ended with 4:35 which is in line with my expectations. So I'll shoot for this, I'll tell you if I feel I had something more in me. I think it's also worth considering the timing you do this workout as part of your training plan.
@@xGshikamaru Oh, I heard about it being more of a measurement tool to see whether your marathon plan is achievable or not. I didn't know it actually gets used as interval training. That, to me, is just doing 800 meter intervals. What Yasso did, was to tie your ability to do the one to the other. Or am I just plain wrong here? 🤣
Okay, so this works I can attest that those workouts work as well for a marathon as they do for a 10k, yippee ! 😎
man... the amount of speed and work needed to go from 50 to 40 min is like exponentially harder than say from 60 to 50. The scary part happens when you then think how they get down to 30 min.
today i ran my first sub 10km with 17:56 for last 5km im really happy
Congrats i am training to do this with a coach and was with to much intensity 5x a week and started to develope shin splints😭😭 i have to stop for a whole 2 weekk now
Love your videos. They are helpful. Thanks.
Hi Ether! Did you find your fast 10 kms race course which allowed you to break 40 minutes on your 10 k? I used to be able to break 40 minutes on my 10 kms many years ago. Now I am extremely happy when I can break 45 minutes. At 63 years old I find this already pretty hard but on the bright side I enjoy it a lot. Thank you for your sound advices. Have a nice day both of you!
I’m trying to get an easy 10K under 1 hour. Last Monday I did it in 59min46secs. Not trying to get much faster but now I’m trying to make this pace feel more comfortable as I was dying for the last KM.
"It never gets easier you just get faster
0:45 I thought the same because I have heard it so many times and seems plausible afterall you will get tired and slower as you continue going further. Before yesterday, my 5K pb was 24:17 which i did on 23rd Oct 2019, so if i double it, that will give me 48:34 10k.
Yesterday, on 29th Oct, I did my first ever 10k, time 47min flat. Also set my 5K pb at 23:10.
I am so psyched!
Thats so much improvement! Well done
Good Content here! Im subscribing!
Thanks GTN team.
I need to start looking at these methods, doing my first half marathon at 53 at the bath 2 tunnels in 2 weeks time. I've managed a 61 min 10k during longer training runs but feel i've hit a plateau.
Great Video!!
Been stuck at 47 mins for my 10km for a couple years now. I'm determined to get sub 40min. Thank you for the tips!
My PB is 35:24 and I still enjoy watching this😂
chase that 30:00 training principle remains similar
So, for a 4 to 5 workout weekly schedule we already have:
long steady run
tempo run
speedwork
hills session
easy run
(and maybe a fartlek)
Definitely there's nothing that could go wrong with that.
age 15 almost 16 height 5’1 5 km pace last year 26min 50 seconds altho i believe i can beat a 25 min 5 km so id say i could do 10km in 50 min so i need to beat 10 min
Zioxx Fox i just turned 15 and I’ve done a 50 min 10k. So same amount of work to do . Gl man !
god it's like that push up i did last year was for NOTHING!
29 years old
5k min 19.40-19.50
10k 42 minute - 44 minute
David goggins inspired me to increase my running.
Nice one, goggins is a beast
Good common sense tips. Thank you for sharing. Get me on your show 👍🏼
If you are running 4/5 times per week, when would you do you intervals? I've been doing 6×800m and it leaves my calves feeling tight for a few days after and pushes back being able to do a long run. This is similar with hill reps also.
Edit: my 10km PB is 41:16, set 2 years ago and I've only just started to train 4 weeks ago. Really would like to break 40mins, 33years old.
To late but 4/5 times a week when you start 4 week ago have an high chance to lead to injury reason why your legs was tired. Hope that did not happen and you have improved a lot your 10k PB !
Im 47 and i ran a 5k in 17:05 and a 10k in 37:10 I'm not in a running club,maybe I should join one.I seem to be running faster now than I did in my early 20s because I started to do what you advise in your videos,thanks so much guys :)
Mark Smyth that is mental, I’m 17 and do it in 19:45
Im saying Heather is looking lean! good work!!
Im 13 years old my best 10k is 42:59 aiming to break 40 next year
Edit:
I’m down to a 40:46 now. Gotta break 40.
Same I’m 13 and I ran a 41:32 I will try to break 40 next year
Nice joke 🤣
being Man Singh not a joke 😂
@@mansingh1178 how is it a joke ?
That's great man...that's roughly a 7 min pace..run up hills with a high cadence and you will improve your overall time....good luck.
I had a 10k PB of 39:44 ten years ago. Turning 51 this year, would try to do it again...
Yesterday I ran a 10k in 45:50. I was really surprised. Before that my PR was 47:25.
great vid, sound out nice one
I just started running a couple of months ago, ran a 10k in 1 hr and 9 min. Got a 10k race this weekend, hoping to be under 60 min
Hi Ham, how was your time? was it less than 60 min
@@FirstLast-pr2pj It went great! Since then I've done 4 Half marathons and a marathon and now training for a 50K
Eastleigh 10K, easy course, almost feels like cheating. I broke my 40 minute barrier there this year with 39:32.
Congrats!!! ;)
It would help if the video includes wrtten instructions in a table ytpe form..
2:44 Is this spoken correctly? 90% of max heart rate for 20+ minutes? Maybe I'm doing it wrong, but I've been exercising for years and can't maintain that sort of intensity for more than a few minutes before burning completely out
All good advice but I have one question. What age group are you targeting here? I'm 68 and will be running in my second 10km run in October. I have already started my training. Some of the things you mentioned I already do, but, the fastest I have EVER run a single mile is 6:32, and that was 25 years ago!! There is no way on the planet that I could sustain that pace now over 10km!! My time last year was 1:05:47, over an undulating course. I have two goals this year. My primary goal is to finish in a faster time. My secondary goal is to try an finish in less than an hour. At the moment, I'm using the treadmill to try and get used to running at 6.5mph, which will get me round in under an hour. I'll have a go at those 800m speed runs mentioned.
Sub 40 runners are just the serious dudes
I'm late to the party. In my very limited experience (started running at 29) it's mostly an issue of not getting injured and keeping up working. Don't destroy your body when training and you'll get results. I do run mostly hills/mountains and do a bunch of lifting though, so that might have had an influence on the fact that I broke 20 min 5k without problems the first try (after running for a few months). Never tried setting a PR on the 10k, I might do it next month.
What you didn't talk about is nutrition. I think, judging by the shape of my fellow runners in my region and by how prone to injury many of them are, most runners who run more than 50km a week have severe nutritional deficiencies. Not getting enough calories, vitamins, "salts", fats and protein in will definitely hamper your growth over time. You need to track your caloric consumption or your body will shut down over time, not allowing you to get better. Not having enough calories translates in your body metabolising your muscles. It's a fool's errant to chase PRs by loosing weight (unless you're fat of course, which you aren't if you run so much).
I weigh more than most runners around me. I'm setting PRs every second month and never got injured nor had any issues from running (except for blisters). I'm pumped for my first trail running marathon in october.
how much does it usually takes to progress to such a level, i barely take a 10km at 60mins. Also to mention i have flat feet.
Cosmin, everyone will progress at different rates, I know that's not what you want to hear but consistency will be key.
Great video, thanks for that!!!
19m 11s for 5k, 42m 0s for 10k. Both without specific training but a 25mpw base, mostly hilly. Hoping for sub-40 10k now. I'm 46...
I ran my first and last 10k marathon around 6 years ago then I got busy and distracted and I am really out of shape after that but gonna start training again Tomorrow 20sept 2023 cause my next 10k is on 25feb 2024 and at least gonna do it in 40min
@2:42
Since when is 90% of maximum heart rate Comfortable hard? Also is the goal to run even faster than that in the race?
When I run at 90% of max heart rate I'm really close to red lining all the time and i have never done a 10k above 89% average heart rate. Higher than that and my legs break and burn up every time. I must be doing something wrong
I have a PB of 41 mins from 10 yrs ago. It felt so, so fast I don’t think I’ll ever beat it these days. Weirdly I was also a smoker at the time :)
Whatttttt
@@johnjoeshelvey3386 Funnily enough my PB was 49mins then about 9 months later did 41 min.
I trained as hard as I could, but only 4 evenings per week. The problem is once I stopped training the fitness went fairly quickly.
I have a rough training plan if it's any use to you?
How much time it takes to reach pace of around 4:30/km for half marathon distance? Currently , my pace is around 6:30/km for half marathon distance with a bmi of 27.(around 5'10 height , 180pounds)
My current 5km time is 19:17...im looking forward to get a 37mins 10km time....my 10km race is on dec08,2019..im doing speed intervals,tempo,hills,fartlek,easy runs...is it possible to run my target time?
That's damn good. Btw How much time will it take me to reach pace of around 4:30/km for half marathon distance? Considering , Currently , my pace is around 6:30/km for half marathon distance with a bmi of 27.(around 5'10 height , 180pounds)
i had a plan to run 10 k in one hour. I did it. Now i want to improve it and run 10 k in 55 minutes.