How to run a SUB 40 10k | Exact Workouts, Paces & Strategies
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- Опубліковано 9 лис 2023
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How to run a SUB 40 10km | Exact Workouts, Paces & Strategies - Спорт
Thanks for the video, got the gist but funny when you say easy runs at 5 min/km. Thats a PB for me 🤣😂🤣
Wow. This chanel is gold! Keep it up! Any drill-exercises recomendations?
Thank you! ❤️❤️ For sure, you can add A skips, B skips, high knees, butt kicks, walking lunges, and variations/progressions of those to your warm up and you’ll be ready to rock.
thanksss Coach Iason, current pr is 48mins, my goal is sub40 in this October. I will follow your running schedule, be back soon to update the result :")))) Love your video
You can do it! ❤️❤️
Current Pr is 39:10. Going for sub 39 next year in my marathon Prep. Would love to see that in the next video!!
Awesome!! I’ll add that to the queue 👍🏽
❤
hi Jason. Thanks for your input. I would like to go from 44:25 in the 10k to 40:00. Is there any chance you could explain how to do it in a video?
Yes! I’ll make a sub 42 video that can bridge that gap
Hi - I like your way of laying it all out so straight forward but can you please check the pace percentages....its the engineer in me :-)...the race pace is 4 mins/km...easy is 5 mins/km so that is 80% of race pace (4/0.8)...tempo is then 95% of race pace (4/0.95=4:13)...I think in your videos I've viewed you say tempo is 80% of race pace....and then intervals will be 106% of race pace (4/1.06=4:46).
Thanks for watching! Paces per interval, target workout pace, and day of the week may vary from week to week and the goal you are trying to achieve. For example 400m intervals will have some variance from 1km intervals, and then depending where you are in your training block, they are done with different objectives in mind. Some days easy may be much slower while other days it could be faster if you are feeling good/weather/terrain, etc. The best way I would approach this is to look at it all as ranges, meaning the times +/- a few seconds, and what the goal is. 😊
What’s your 10k PR?? Comment below!
44.44
45:22
First race yesterday in New Orleans - 44:02
hello sir, sorry I don't really understand English. How many km or how long is the easy run? 🙏
Thanks for watching ❤️ on shorter days, around 5k. Long run around 10-12k depending on experience
I never get when they say the majority of your runs should be easy runs. If you're doing 5 runs a week, and they include 1 tempo, 1 interval and 1 long run, that only leaves 2 easy runs, which is the minority of your runs, not that majority. Am I missing something? Great tips here, though. Many thanks
Great point. However, your long run at an easy pace should still be classified as an “easy run”, you’re just spending more time doing it. I think to clarify majority being easy, think in terms of total volume each week: if you’re doing 40 or 50 miles a week, you’re probably only spending 5-10 miles total at a pace that’s not easy. Ie, even a 12x400 m workout with a WU and CD is still only 3 miles of speed out of 6 or 7 for the day. Think in terms of miles run vs total days.
@@CoachJasonatRunningSecrets Ah ofc, forgot about the long run when I typed that comment. And I guess with some of the speed sessions, the distance covered is less.
Cheers!