How I Train To Break 40 Minutes For 10k
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- Опубліковано 19 чер 2024
- Having never trained for a 10k before, Jess is training for 12 weeks to go for her fastest ever time. This is one of her hardest weeks of her training block. Find out what her training involves and what kit she is using to help her along the way.
↓↓ How much has Jess improved so far? Is this what you would expect her hardest week of training to look like? Let us know in the comments! ↓↓
Check out the Under Armour Infinite Elite: bit.ly/4cTzUIH
What’s in this video?
00:00:00 - Monday Easy Run
00:01:52 - Building Confidence to Go to the Gym Alone
00:03:07 - Setting Fitness Goals and Recovery Methods
00:04:26 - The Importance of Consistency in Training
00:06:24 - The Difficulty of the First Interval
00:09:03 - Staying Active with Different Workouts
00:10:58 - Understanding Tempo Runs
00:12:44 - Final Long Run of the Week
00:14:25 - Training Tips and Mileage Goals
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This channel is so inspiring. I love that the runners are hardcore but relatable and human. Go go go Jess
That’s so kind of you to say Angellic! Have you got anything coming up?
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Gaining confidence going to the gym was such a struggle early on! So glad it’s a common feeling. Currently training to run a half and 50 push-ups without a break! Best of luck for the 10k!
Jess is such a bundle of energy!! Thanks
She really is! 😁
She is... but you can't really watch her videos at anything faster than Normal speed!
@@SimonWilliamsTutorTrue, for us non-native English speakers Jess and also Andy are on the upper threshold of talking speed. Love my subtitles for some advice uttered under heavy breathing or (very rarely) freaking phrasal verbs or three people bantering at once are hilarious but end up as "misheard lyrics".
😅
Amazing how you can talk at those fast paces! The Tempo run is one I've always enjoyed, the speed is hard to resist. Best of luck with the rest of your 10k training, Jess! And yes, it's so cold training in Winter :D !
YES!!! this is an awesome video Jess and the Running channel!
After running 2 marathons last year, I decided to jumped down from marathon training to 10K training in the beginning of the year. This would allow me to work on my speed/pace so that I could run a faster half and marathon. After 4 months of training, it's race day for me this weekend. Let's see the results and let's get a PR!
Good luck man! Let me know what time you got I would love to know as I'm about to go into a 1 mile race for Track. I want to try to break 5:10 as I'm sitting at 5:19 and I think I can do it but it's going to be really difficult.
Hey man, how's the race so far? Did you get a PR?
@@Bweygجننزنزمزةنننننننزشة٩سر س. س رس. سرسررؤؤ ؤ ؤرر رؤ رر. ❤
@@DOGEonPC I PR by 8 min 31 secs compared from my last 10K!
@@Bweyg keep going you got this! 💪🏼
Go Jess Go! I have a much smaller goal at the moment, five full push-ups with good form. I am loving watching this series and hope to be back running at the 10km distance someday soon!
Nice one Jess! Thanks for talking about your struggle to go to the gym! It's really hard to feel comfortable in that environment, so well done you! I'm training for Half Marathon in 2 weeks time!!
It's not for me at all. I need to be completely alone when I train.
I will be running the same race 😀 . But I'll warn you, this race is free so expect all 33.000 people (which is the max for this race) at the start. The track is fast but with so many people it won't be fast by any stretch of the imagination. Unless there is a special start box, doing a PB in this race will be impossible. I will run it with a friend and enjoy it. Oh, it will be very warm as well, I will carry a small soft flask, 250 ml and salts.
The enthusiasm that Jess has is brilliant!! I just want to go and follow her plan as it seems fun. I need to set a goal in actually doing S&C. It is so hard to start!!! Go Jess smash that 10k PB
Jess is such a good runner, so smooth, her form is beautiful to watch
Enjoying this series! Go get that 10K time! Good luck and appreciating the info!
I love this video series. I often think of specific 10k training as an afterthought or something that will result in generic running training. Jess' mentality and motivation is incredible too.
Really glad you’re enjoying it!!
Jess is such a beast!!!!!!!! Rooting for you, Jess!
I'm loving these videos from Jess - I love seeing how much mindset plays into training (not just the physical side!). I got covid recently in my half marathon training block and the recovery has been just as tough mentally as it has been physically, second guessing where I should be up to... This video is GREAT motivation 🙂
Glad you're liking the series! Sorry to hear about the long covid but so glad you're finding the mental strength to get back into running 💪
I love following your training jess! You got this!
This is such a motivating and honest video. It’s great to see that others struggle with the same things you do. Shoutout to the entire Running Channel team for continuing to make top quality content that I look forward to watching.
Edit: loved the editing style in this as well!
So inspiring ! Can’t wait to see Jess smash her 10k!
Great content as usual, production looking really polished too, well done to all the team on this one
So glad you liked it! Always nerve raking to to try out a new style and see if people will like it
So inspiring! I can't quite wrap my head around the paces you run at, Jess! You are sooooo freakin' fast! 😄
I'm just coming off my first half-marathon training, I just ran it two weeks ago. Now doing the recovery with Runna, got one more week of that. And then I want to do 10k and work on getting it sub 60 (first sub 65, then 60, I'm currently at 1:08:14 - new PB I got during the half).
Yes Jess! Definitely motivated to get back into some S&C. Currently I am training for the Copenhagen marathon so the goal is 2 yoga and 2 Pilates sessions for the next few weeks and then onto the 10k training
Currently training for a 3:45 in the marathon, and my goal in the gym is to get to be able to get 50 pushups in a row! Hoping to tackle a 10k block myself post marathon. Time trialed one this morning after intense training and a long run this weekend, and got 44:50, so I'm excited to see how far I can bring that down with a proper block and taper. Best of luck with the rest of your block!
Great film Jess . Love a gym sesh myself and find squats and calve raises make my legs much more bulletproof
I am feeling very proud that I managed to jog for 30 mins and that was only 3.19 km! But, I am a beginner, 53, and a bit of a fatty.
Congratulations! That’s great! 💪
Might be better to stick to walking until the weight has come off, otherwise you risk injury to your joints.
@@goodyeoman4534can we please not give unsollicited as vice and wrong information to other ? Congrats @kathrynflannery2889 you are doing great!!!
I only trained for my first ever 10k years ago. Since then, I've never done 10k specific training and I'm sitting at a PB of 42 minutes. Your video gave me some perspective of what it takes. So much track and intervals.
With a 5k PB of 19:45, I don't think I'm cut out for a sub 40 10k, so it will be great to watch you do the honour! I'm into marathons and ultras nowadays. Speed sessions, intervals and tempo runs hurt too much.
Well done Jess 👊🏻 Mens 10K in Glasgow. Training’s going well. Mostly with my club. Long run bi-weekly. 10 miles, plus. Aiming to beat my PB of 54:05.
Jess is so cool, I hope she does well in the 10k, I like seeing the weight go up on calf raise machine. and for recovery: foam roll, ice bath 50-55 degrees f for 11 minutes after hardest workouts, you have to try this jess, it makes your legs feel way better and less sore the next day.
Love these!
I'm training for a 10K at the moment as well. Aiming for a sub-50 but just had a 3 week break due to illness and holiday (although did a LOT of walking on holiday), still 6 weeks to go for me though so time to get back on track. The intervals are the hardest part of the week for me. And I need to up my Gym game. Great motivation in the this video, thanks.
I have a half this weekend, then planning on dropping down and training for a 10k, but was feeling a bit nervous about doing less distance and more speed work! But this has made me feel better 👍
Always seeing you guys push yourself always inspires me. My running goal is to complete my first marathon in October. And my gym goal is to bench between 315lbs to 150kgs for my first powerlifting meet next March.
I have the same goal, 10k under 40. Ran for it last fall, got a stitch halfway and had to walk for a bit. Finished at 40:11....
Very inspiring and motivational Jess!
I really enjoyed this it felt very personable and genuine.
Love these kind of personal videos. The gym is something I've always struggled with, feeling self-conscious etc. So I got myself a bench and some dumbbells. However, I may need to go again to the gym for leg extension machine and some other stuff. Great vid.
So many runners struggle with the gym, it’s so important to know that you aren’t alone!
@@runningchannelI struggle with running gym is the easy part for me lol
I partially tore my meniscus a month ago and i just got the swelling back to normal a few weeks ago. Your videos kinda make me sad that i cant run right now but it also motivates me to try and rehab properly and eventually run again. All the best with your training Jess. (I had to turn my headphones down a lot in the start lol, her volume shook me up real fast)
Best recovery to you, you'll be back stronger than before!
You'll be back stronger than before!! All the best with recovery
Thank you!
Your Under Armour gear looks cool and you have awesome positive energy ❤
Thank you!!
great vid as always, well done for going the gym Jess - not my favourite place either! I have just started CrossFit which is class based and i'm told what to do which really helps, i've seen a huge improvement already!
I love how strong, confident and positive you looked during the first easy run on the Monday.
Stay strong, you've got this.
Go Jess! 🎉 So inspiring to see you enjoy the challenge! Working on a few goals myself, training for my first half marathon and my gym goal is to get my first pull-up!
You'll get there! Which half marathon are you doing?
Making me motivated for my next run! And always nice to see my local park
Such a good video! So inspiring. My goal at the moment is to complete all of my running sessions and my S&C during the training for my second half-marathon!
The perfect video as I’m also training for a 10k race this summer! My goal in the gym this year has been to squat my body weight on a barbell. I’m new to the gym and I can already feel the weights having a positive effect on my running!
To see
My goal is to prioritise two strength sessions a week alongside my running. I'm a newbee runner, and I've recently signed up for my first 10k race! Loving it so far 😊
My goal is to eventually get into strength and conditioning more to help improve my running- currently doing pilates at a low intensity once a week and it is really helping things!
Amazing job on the training, I struggle getting to the gym myself aswell. Goal I think is to get strength training going alongside training for my first ever marathon 😊
Excellent video Jess. My goal at the moment is not to be in agony a couple of days after a gym visit! Got work to do!
Big relate to the pre-gym struggle 😂 So interesting to understand the breakdown for the week! My goal at the minute I to just be regularly running 3x per week and sticking to it. Would love to get up to running this often at some point!
Hi Jess, that was both enjoyable and useful. I particularly liked the reflective moments you gave. It was interesting to hear your thoughts on the training and the impact on you. It is good to know that similar thoughts go through the minds of better runs than me! I hope you meet your goal. Mine is a sub 48m 10k.
I try to incorporate strength training into the routine but sometimes I get carried away and push too hard and can feel the after effects on the next day’s run. Have to remind myself that recovery is the goal.
Thanks for showing us your week of training.
Really glad you enjoyed it Brent!
amazing work, love these kind of videos
my next goal is to be more consistent with my strength training
That's a BRILLIANT goal!
Thx, Jess, for taking us thru your week's training schedule which we can adapt to our diff paces. You look amazing in your running. Thx for sharing your gym fears, it is quite daunting at first, isn't it? I would like to up my gym to 2x/week. My goal at the gym is to do 20mins on the step-up treadmill as I am training for only my 2nd marathon ever and need some syrength😅
Such a good idea to incorporate a separate gym goal during your training plan! I want to see how long I can plank for by the end of my training block to incentivize me to stick to my S&C!
Jess follows training plans like Ron Burgundy follows autocues!
Sarah: "For this interval, you need to break the world record"
Jess: "Really?! Oh, ok then"
You are awesome! I love watching you. You are so joyful!
Thanks you!
Fair play to you Jess,you’re such an inspiration 👍👍,
I have several goals for the next 2 year. Manage to do 5 pull ups, do a full marathon and get a sub 60 10k
You can do it Jess. I recover everyday with stretching and iv just introduced pilates. The legs feel fresh everyday. 🙌
My gym goal at the moment is to be able to do 1 pull-up. Good luck on the 10k Jess! Your training is looking amazing
Good luck! Let us know how you get on with the pull ups! 😁
Started running on and off this past May and decided I wanted to run a marathon in November!
Had an injury to my soleus in January and had to stop running, but better now and (my first) marathon is May 26th! Finally getting up to about ~35 miles a week! Hope everything goes smoothly aiming for sub 4! (:
Great video! I'm also planning on using the Runna app for training for a 10K in June!
You’ve got this Jess!!🎉🤩
I've been running for 19 years and I make it interesting by setting differen goals from time to time, now it is 5k and 10k, I've just got under 45 minutes in 10k and I love the training that comes with it, it is very similar to what Jess is doing. It is hard and intense but it got me unde my goal time and I really want to make it under 40 minutes someday.
Great video Jess and team! I am half way through my 8 week half marathon plan. Going well so far. I am hoping to get a PB like I did last month. Although they are a bit like buses, my previous PB before my new one in March was 9 years before that 😅
Really glad you enjoyed it! Congratulations on the pb that's incredible!
So much mileage for a 10k. I bet you smash it! I'm just recovering from a knee injury and am buzzing to even be able to run for 30 mins. Building back up to Manchester half marathon in October. I'd also absolutely love to do ONE pull up
Well done Jess! I'm training for a sub-2 hour half marathon at the moment
Continue with my strength and conditioning work out until June. I started back in January after an injury and have been following it every week since.
Good work! I find that strength training is more difficult in combination with running. I used to be able to go six days a week and regularly squat heavy, but after marathon training, it became too difficult to keep it up.
That recovery thing. 10 years ago, yes I had aches but could run the day after a long/hard run. Now, jeeez, I need three days of total rest, lol
Fantastic video with the fantastic Jess, my goal in strenght and conditioning is to max my farmer carry high knees.
Really glad you enjoyed the video! Jess is really enjoying the challenge
Goal is to get back to the gym and do strength training. Push ups are so hard. Go Jess! UA❤️
Well done Jess - an inspiring session! I have to say, though, that the lack of clarity /consistency in advice on timings for training workouts is all too common - that is, overall time for a period / interval versus pace. So no surprise you got confused!
Love Jess ❤❤ the UA fits are so cool
Great watching this. I'm following a program to do a 10k in under an hour which would be a big goal for me. Its a race in Greenwich Park with a massive hill you run 3 times. I was 50 secs off it last time so it feels personal 😂.
Really motivating and inspiring to watch this.
Squeezing strength into a busy schedule, training block, with toddler is proving super difficult! My goal is to settle into a routing of 50 pushups, squats, lunges, and calf raises with a plank or 2 sprinkled in, twice per week. Toronto Marathon (Half) on May 5th!
Great commitment to training
Great training vlog here.
Good luck with your 10k race.
Currently training for a 63.3k double in the Gold Coast in July.
A half marathon on the Saturday morning and then a full marathon on the Sunday morning.
I have the Sydney Half Marathon in a few weeks as part of the training.
Then a few weeks after the Gold Coast double, I have the Sydney Harbour 10k.
Really glad you enjoyed it. Sounds like you've got some busy months ahead, good luck!
I take so much motivation from every video you make. It's always really honest content!
I still struggle to fit strength training into my week. I manage a few body weight exercises at home on better days but know this is something to work on!
loads of us struggle to fit strength training in! The fact that you've identified that you need to do more is a HUGE win!
Great to see your progress towards your goal. Not sure on the new ‘old school, low tech’ being used on some running channel videos though.
Thanks for the feedback!
could sit and listen to jess talk for hours. im out from running for a while due to a knee injury but TRC is keeping me motivated to get back to it as soon as the knee allows
😂
😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊
पउउिगयडयणय😅ृणृृढफिपययठडडडढयपपपयययययय @@rahulmorya1135
Why😮
@honor9lite1337 why what? Why could I listen to jess? Why am I injured? Why are they keeping me motivated? Why do I run? Why are we here on this planet in space? Why does life exist?
You need to be more specific bud.
Damn, that interval session was no joke. If she did that at those paces, she definitely will go sub 40. Easee 💪
Love this! I’ve entered my first ever race and it’s a 10km. My gym goal is to do a pistol squat💪🏾
I think my problem with the gym is that the progress is much more unfulfilling to see. I’m really not interested in how many times I can lift a certain weight. That’s what makes running so good, it’s so much more quantifiable and satisfying to see when you can run a certain distance in a faster time.
Full marathon in Sept, but have done 2 half marathons this year so far and 3 more before Sept. Planning my longest training run so far for Sun, 15 -16 miles.
I seem to be in sync with the running channel presenter ATM as currently training for a 3.30 spring marathon - like Sarah - and one of my goals for later in the year is a sub-40 10 - like Jess.
The final goal is a sub-90 half so sure one of you will be doing that in the autumn 😂
My 10 K level is about 40 minutes nowadays (male, 61 years old). I have to say your wednesday session is brutal! 10K in intervals, faster than 10K speed! If I was able to run this session this fast, I could run a halfmarathon in 1:24 or a 10K 38:45!
I’ve got about 12 weeks until my next marathon block starts and I’ve committed this time to focus on speed and strength. That means my goal is to hit the gym for 2 sessions a week.
You (TRC) should go to a Golden Trail World Series race. Run part of the course and interview a couple of the amazing runners that take part in the series.
Be so good to see how Andy and Jess get on with the crazy trails.
So impressive!🎉
My next goal is to finish a 10k in three weeks, hopefully slightly faster than my previous (and only) 10k run at 68 min, but if I can finish confidently I’ll be pleased as well. And just maybe push it out to 10 miles after summer…
When you switch to running in the heat you will sweat so much more (obvious i am sure) so make sure you drink more than you are used to and replenish those electrolytes before the race. Lashings of sunblock and the lightest weight running gear you have. Maybe think about running in a cap now in case you end up wanting to wear one on the day?
If your gym has a sauna I recommend popping in a couple of days for ~20min to acclimate to the heat.
Allie Ostrander did that going into her world cross country championships in Belgrade, Serbia.
Good luck!
Strength and conditioning is my weakness too. That and not being as spry as Jess the dynamo! Way to go Jess!
when it comes to intervals, i find it much easier to do on a treadmill than normal ground. having the threat of just falling off if you don't keep the pace is a great motivator 😅
15km interval session...that's heavy! Bravo!
Still i am a bit confused about it. The mix of paces and how long it is.
Absolutely brilliant video Jess - every fear pre gym, every mid run "help me" just made me feel so much better about my own training and my own hang ups. Your energy is infectious! I am not training for a race as such and have been following a maintenance plan which has included some very horrid hill runs and my longest run to date which was 20km.....now motivated to enter a half marathon and start training for it.....Thanks Jess! 😁
Really glad you enjoyed it! Go for the half marathon and let us know how you get on!
Love this jess ! And my goal is one pull up at the end of the year
That's a great goal! Let us know how you get on 😁
I’m doing a year of 10k races, have 6 at the moment lined up but will be adding more, I’m going for sub 50 initially, my last one was seconds off and my overall 10k pb is just under 48min which I got back in around 2020, so I’m hoping to beat that eventually this year. So this video was interesting for me!
my goal at the gym is to to do 10 push ups and also go before work in the mornings rather than wait til the evening, good luck with the 10k pb!
Amazing!
Hate intervals but love Tempos, comfortably uncomfortable fun!
love Jess‘ positivity
my goal is to finish a local trail race of over 25K and 1000m elevation in october 🤞
Good luck! We’re sure you’ll do it 💪