How to Run a Fast 10k | 3 Key Workouts You Need!
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- Опубліковано 5 кві 2020
- The 10k distance is the perfect blend of toughness, strength, and speed. There's no one better than Coach Mike Olzinski (@mikey.olz12) of Purple Patch Fitness and Nth Degree Athletics to give us the goods with 3 KEY workouts.
Shot before lockdown!
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This video was shot before the Shelter in Place order went into effect.
Hope you guys are staying safe and well! Best wishes from lockdown here in the UK :)
This video deserves more than cash and views. Big dawg 😉
Anynone knows if its a active rest where you jog, or do you stand still ?
Think active rest. However not sure how long after 800mtrs -10sec 10k speed. 😊
In that last run, what is the rest? 2 minutes each time? 2 minutes one time? It is not clear.
I asked a Kenyan friend of mine back in the 80s "what is your training secret?"
He replied, "You no run far, you no run fast."
Before athletes would come to Arthur Lydiard for training, he would have them run 100 miles per week before they showed up in New Zealand.
My summers would be nothing but long slow runs and long tempo runs, usually 100 miles per week for 14 weeks.
Now at 59 I like to do about 30 per week for 10 weeks. Thats all i can do now and my 10k goal is 45 mins. i didnt used to get excited but now i am back running and training for a race in the fall. it is a very hard course over hills at 5000 ft. elevation. listening to you guys talk got me motivated to train all summer for this race and smoothly raise my mileage and as the race approaches maybe do some strength and speed work. thanks
Andy A that is an amazing story! Good luck!
Right on Andy, we believe in you
Did the 100 miles a week running make you fast
10k is the perfect distance. The correct balance between performance and well being.
Full agreement. You can train for it properly without breaking down your body and leave time for the rest of your life pursuits. 30-40 miles per week can get you some really good times.
Absolutely. Perfectly said.
Preach
@@topoisomeracegenerally, would 40 miles per week break 40 mins?? (Pb 46 mins)
I’ve been hitting a 10k a day for a few weeks now. At a 6:30min/km pace. Feeling great!
I wish to do this and have a normal workday/family house life
Running my first 10k in 1 month. I’m trying to get under 1 hour 😂
Looking forward to trying these! Also my favourite part was adding the distances up to 10k, converting all the x amount of meter runs to miles, adding them up and converting back to kilometers haha.
Awesome. I love the fact that he explained in layman terms why and hiw to do it.. Gonna put my shoes on now 😀
I always struggle with the 10k. I did the fartlek pyramid (up to 5) workout. What a great workout! Appreciate you all putting this video together.
Love the advice and workouts!
Just done the 'big dawg' destroyed me. Loved it. Got a new max heart rate👍🏼🇬🇧
nice work !!
Thanks for the 10k tips! Looking forward to try it after lock down is over
I’m running a 10K later this month. Perfect timing‼️🏃
very good video guys, well done!
i‘m looking forward to doing these workouts myself 🤙🏼
Perfect! Just what I was looking for. Thx
Have been getting coached and it really helps just to confirm what u r doing is the correct thing
This is so helpful! Thanks guys!
Big dawgs gotta eat! Love the content I’ll have to give it a go myself
Thanks. The fartlek minutes was exactly what I needed in my life!!
I'm looking for that sub 40 this Summer and I'm definitely incorporating the big dog!
Great video!
Thanks for your advice from Switzerland.
what a great video!! thanx!!
Hey! You inspire me to make UA-cam Videos about running. Thank you for making videos...
🥳🏃♂️☺️
two awesome coaches
I can’t wait to try out these workouts. They sound beastly indeed! My biggest challenge is going to be to establish what my pace for 10k is-I haven’t run a 10k in a couple years for time. However, I do have a lot of hiking and running. I have a hiking/fitness channel called RobbieGarnz. I just did a 20.000 step challenge that you guys might enjoy...
I'm still training for my 10K, going to race it virtually in 5 weeks.
Race coming up soon! Good luck!
If it’s your first time doing speedwork, fartleks increasing in 15 or 30 second intervals works too
I enjoyed this a lot. I am going to try out the fartlek session today and see how it goes. Thank you for making running exciting.
I’ve never ran a 10K but I have ran 5Ks and a half marathon… hopefully I’ll be able to do it next week
Nice video! Will incorporate these into my training as well as other people's training!
Questions:
For the Big Dawg Workout, Just as in round 1 of the 2400m/1 mile run had a 2-3 min rest between and 2 min rest after the 1 mile, should we follow that same rest period for the next 2 rounds of the 2400m/800m and 2400m/400m? Or do we just catch our breath for a bit then get straight into them? I'm just curious as the rest periods were not written in the video for those next 2 rounds. I'm very technical when it comes to rest! haha but thank you so much for the tips! Appreciate you both!🙏
Great content
*_Perfect! Just what I was looking for. so helpful! Thanks bro!_*
In Holland, most runs don't have any incline at all, except for maybe a viaduct or so. Most of the altitude gain I measure with my GPS watch are due to signal variance.
Perfectly said
You guys have great content. I’m a new runner and loving the advice you give. Chilled and informative 👍🏼 🇬🇧
I'm intimidated just thinking about that last workout.
ACosmonaut you got this 😉
Imagine how good you'll feel when you crush it!
less scary is just easy runs until your training at at a 6:40 mile pace
i am gonna try this ! usually i do 10x 1k with 2 mins rest faster than race pace
Old video I know, But I have added these to my portfolio of suffering to improve my 10k time, I want to break that 40 min barrier (Only just broken 45)
I love these training!!! Need an advise how to train 2 weeks before the 10k run?
Holy Cow! That Big Dawg workout sounds scary! LoL
Hey, congratulations on the excellent job.
I have a question, the second time (2400 meters), do I go straight to 800 meters or rest for 2 minutes?
Thanks for the coaching. I’ll definitely implement this into my running routine. My goal for my next 10K is 48ish. I’m 46, 190lbs 5’ 6” but I do believe it’s possible for me. The only thing is I’m still in the Army and I have to maintain deadlifts. So I have to give my legs suitable rest for recovery. But I’d like to get in 4-5 days of running a week. Any suggestions would be great.
Nice bro
I tried working on my breathing and was able to run 2 miles without slowing at all
@Teacher its harder for me since it will give me side stitches if I don't control breathing for the first 5 min of the run. Then my body would get the rhythm and go auto pilot
I ran the Big Dawg training run the other day in preparation for an upcoming 10k race and with 10min warm up and 10min cool down the whole training run ended up 17km (I slow jogged the rest breaks). Now I know I'm ready to tackle the 10k after that!!!
How did the race go for you? I'm running my first 10k soon and just ran the workout myself. Wondering if it carries over well to your actual performance.
@@Jsanford I ran a PB but then again it was my first 10k race 😉
Great stuff guys. Love 10k although it don't love me 😉
The workouts can be great to improve your 10k time, BUT I am absolutely not a fan of “Do this workout to run a faster ... time”. I know it sounds easy and people like to see these kind of videos. But that’s the problem many unexperienced runners don’t understand! Just because this guy in the video ran a fast 10 k after doing these workouts doesn’t mean that the same happens to you. We are all different athletes. You need to be a student of the sport and your own body to figure out what kind of training you need, in order to be successful. The best way for someone who doesn’t have that experience is to get a coach that gets to know you as an athlete and builds your workouts around you and your current form and not the whole training around some predetermined specific workouts from professional runners you might find in the internet.
I agree with you..
Even with a coach you should feel well with it. It shouldn't be off.
Not everyone can just go out and get a personal running coach, especially one who can reliably design a program based on “you”. The workouts like the one in this video will work for 95% of runners. In fact, there are very few runners who won’t improve their times by simply doing ANY random combination of long, tempo, and interval runs, unless they are just lazy.
I think it’s ridiculous when people act like we are all unique snowflakes who need personalized training and coaching. Give me a break.
I'm a flower petal, not a snowflake thank you
Howdy Ya'll! Thanks for the great videos and for sharing your experience. I just downloaded The Run Experience App and signed up for Premium but it does not give me a plan for 10K. Would you recommend I do the 5K one or the Marathon? I am a new runner training for a 10K in 6 months. Thank you!
Wow those surroundings sure are beautiful.
How do you judge '10km effort'? How should you be feeling?
This ladder sounds cool ,what are the breathing ,ie r u able to talk when going faster
When you say “rest” between the sets, do you mean a light jog, walking or completely standing still?
Thaaaaanx
What other runs would you do each week too? With thanks.
I'm thinking about copying these workouts, but only doing portions until I want to do the whole workout.
Thaaaaaaaaanx
Great video, thank. Just a question: when talking about pace in the Big Dog workout, 10 sec slower or faster is based on a minutes per mile pace (rather then km)? So I would take it up or down about 6/7 seconds per km?
At 8:30 he says it's based on a minutes per mile pace.
@@gerbensmitsable thanks, it is clear, I missed that
Do u think its possible/ok to train for speed AND volume? I started doing ultras this year and want to do a 50 miler before years up but also want to get faster on the shorter (half and 10k) distances.
😂😂😂 "When you have a big dog, big dog gets hungry every now and then. and uh when the big dog gets hungry, big dog's gotta eat. And this is a big dog workout."
Are your pace measurements in min/mi or min/km?
what kind of strength training and base mileage is required before going for these workouts? coz Everytime I start some speed workout I get injuries, as I don't do much of strength training.
Also what should be the frequency of these?
Those workouts sound fun to do with friends.
But honestly I don't see how to fit them into a full training program. They are brutal, so building up to them seems necessary.
Workout #1 really needs some clarification on what "slightly off" pace/effort is.
For example, Threshold pace is slightly off 10k pace but a 32 minute workout at 10k-T pace is almost a race effort. A 50 minute workout at those paces is impossible.
We're left guessing if "slightly off" means HM pace, MArathon pace or Easy pace
I have a couple questions. When you say rest, do you mean a jogging recovery? And when you say 2x800 and 2x400, is there a rest built in between those 2 sets?
The big dog is actually 11.2 km
Why?
@@muvareloaded7191 Because math.
@@LooptroopRocker I get this notification not knowing what it is and now I'm asking myself what the actual fuck I tried to ask there
@@muvareloaded7191 You asked why 11.2 KM is the big dog, it's such a random nr, it equals about 7 miles but that still is random.
Hi! What is the 10K effort? What it means in terms of miles/hour?
This workout sound really good, but may I ask what is the science behind it? I put together workouts similar to this one like 2x1k 2x800 2x400 2x200 with growing paces. But I didnt name the workout as this guy did. Anyway end of the day its all about volume and recover well :p
Yes I feel tired when running ,but sometimes it’s tiredness ,sleepy
Was this shot in the north bay? (Mill Valley?)
When you say your 10km pass, is that desired 10k pace or the current pace you can run a 10k at?
for the pyramid fartlek session do I need to rest after each step? cause it seems harder than the big dog where you get you rest in between every split
2.4k (10s slower) ~2-3 mins rest
1.6k (10s faster) ~2 min rest
2.4k (10s slower) ~2-3 mins rest
2 x 800 (10s faster) with 2 min rest between
2.4k (10s slower) ~2-3 min rest
2 x 400 (10s faster) MAX effort with 2 min rest between
you do equal rest for time running in each step in the pyramid fartlek so you're getting more rest over time and distance than the big dog.
The big dog is an extrem effort everything very close to race pace and length of the workout really demanding.
New to running, so pardon me for a noobie question. Can someone explain me what is difference between 10k "Effort" vs 10k "pace".
Pace would be the actual pace measured by e.g. your tracking app. Effort means you run at a speed that feels correct for you, so the effort you wanna put in when running a 10k. In this case you ignore your actual pace and just run "by guts".
Innergrinner Thank you. Will do this from next runs.
What is the difference between "10 k effort" and "10 k pace"?
Nate, the BIG DOG has me scared as well. #egocheck.
this video helpsssssssssssssssssssssssssssssssssssssssssssssssssss
I’m sure you’ve probably answered this question, but on the fartlek session, where you state one minute at 10 K effort and one minute slightly below but then you also say recovery”, I’m not completely understanding because it seems like slightly below would only be 10 maybe 20 seconds slower than 10 K effort, but a recovery would be more like almost a minute or over slower than the 10K effort, so can you please help me understand a little better. Thank you.
How many time a week each workout ?
Every morning I run 10km at 45 minute,how to run speed or faster in 35 minute in 10km
Gosh you have lost some weight Nate!! How much do you weigh now?
Watching this videos after running 10+KM through the snow in Amsterdam with ice grips under my Reebok Floatride Energy 2 and a pace of 6:48 min/KM.
This is good but what is effort?? If I aim to do a 10k at 8min/mile pace is this my effort?
i’m trying to get sub 31
Good guide for 10K
Big dog gotta eat
lower speed after the 10k effort would be probably 50-55% of my Maximum HR and my 10k effort would be 60-70%.
Is that a fair pace? os it that too slow?
Really slow i run at 93%
2x 800mtr with 2 minutes rest?
Why you talk about mile paces when distances are in kilometers? It's very confusing. If you calculated 10K in km paces you just would need to multiple that pace by 10. It gets too complicated and confusing when using mile paces.
In the US we grew up running miles not kilometers, miles are just easier, at least for me to do the math in my head. Maybe the newer generations of runners are kilometer minded?
Andy A not sure how miles are easier than the metric system.
@@Gomlmon99 Just used to it. In the US its all we use. In a 10K race we go by minutes per mile pace, not kilometer. too old to change, and it served me well for all these years. Not into soccer either. There is direct correlational between the use of the metric system and the decline of American civility. LOL half kidding.
What is your 10km PR?
9:58
I’m a newbie runner. I’ve done 1 5k. How do I find my 10 k effort? How many 5ks should I do before I attempt training for a 10k?
Life with the R family that’s up to you! There’s no prerequisite for longer races, whatever makes you feel comfortable. I’d suggest doing a few just to get the sense of what it feels like to races, how you’d warm up, what you’d eat for breakfast etc. Check out one of the new videos we just posted on how to run based off effort!
As the coaches say 10k is not 2 5k’s. It’s a very different run. Suggest you do a few 5k park runs until you are comfortable and then add 10% to the distance each week. This will help you find your 10k pace without potentially injuring yourself like a lot of new runners that stepup too quickly.
simon cavill thank you! That sounds like a great idea.
I am from Belgium, we don't have hills !!
I bet the cyclists beg to differ when they are climbing the classics in your country...
@@xanderbastiaansen5579 you're right
Try the Ardenen :)
coffee? cmon man!
I used to run, years ago, now I’m back into it. Signed up for my first-ever race, a 10k, will be in March. Fartlek run sounds great, will do it today. The hill run: I remember hills, the pain, the benefits. The big dog: I’m already throwing up. Why did I choose the 10k instead of a 5k? Dear God I don’t know! :-)
Did you run it yet?
@@hollywoodbb Yes! I ran it in 64 minutes. It was a great course, but with a short uphill at the finish. Really enjoyed it, a very fun atmosphere, will likely run it again next year.
@@herrwabbaloo937 that’s awesome!! Solid pace as well! I’m running my first one in a month!
Good video but you really need to,stop mixing Km’s and miles, it’s really confusing for those who don’t think in miles
Geez is that last workout even legal ???? 🙄
Roman Benedit yeah, it sounds pretty rough
😆 😂
How often, how rotate etc?
As soon as you said 6 minute pace I'm out of here.
Bro, if you're going to give me a workout that is that complicated, you need to put it on the screen in LIST FORM. Or at least give me the workout in the video description.... come on now... do you know what I just had to go through to write all that down?!
Struggle to listen to someone who can’t run themselves/ never have ran competitively