Thank you so much for your vídeos! After watching your 5k and 10k plans 3 months ago, I remember setting my 5k and 10k goals to sub 24 and sub 50. After 3 months doing intervals, I got a sub 22 5k last week and 47:30 10k today! Im over the moon❤
Man man!this is ONLY running channel I watch❤...thank you so.much for value you share with us!.i did 20 x 2mins hills today...awesome session...Thank you my good sir for being so selfless with your knowledge!
2 x 5km with 60s rest is such a beast of a workout. I did it on Christmas Day with the first 5km being a parkrun. 60s rest in the funnel getting the token. No time to get it scanned though, put the token in your pocket and scan it later (you'll still finish well before the tailwalker). Then back out on the course to do another 5km 🎉 Edit: I'm aiming for a 1:25 half so I did 20:30 and 20:15 as my two 5ks. Felt suuuuper comfortable that I'm now even considering 1:24 as I did this workout without my carbons but will have them on race day. Am an 18:31 5ker and 39:15 10ker
@@leegrantham thanks! It was a training run, I planned to break 40 min today just to try but failed. I have a race in may 2025 where I wish to break 40 min. I know I’m super close.
My current time is 34:43 for 10k. My pb.is 33: 40. I am 43 years old. My marathon PB is 2:45:43. I want to run 10km at 31:00:00. Do you think it is achievable with good training at my age? And I want to run a marathon at 2:31:00. Thanks for your advice.
It depends on quite a few factors, but it's certainly easier to run 2.31 than a 31 minute 10k, and in the grande scheme of things you're not that far off.
Ok, I’ll give it a bash. I’m 70 & all my 10k’s last year had drifted down to 49 - 52 mins. depending on the course. My first 10k is early March so I’ll try 4:40 as target I think. I’ll report back😊
Great stuff, Gloria. I'm glad it helped. I often find with runners in their 60s and 70s, if you start with longer intervals and gradually bring the rep length down, you'll find the pace increase more gradual too.
Great video, great tips Lee, My current 10km time is around 43-44minutes, looking at going sub 40mins in 2025, so I'll be implementing your advice come next year
Awesome Lee. Hell of a race that, take my hat off to anyone who finishes it. Can be brutal, speciyally if it is hot on the day. Was fortunate to watch my hero Bruce Fordyce win in many times. Hope you do it again sometime soon 👍
@ He is a force of nature, and one of my heros too, I haven't met him but he's always the guy who organizes the Comrades after party. I made this video about the race, do you agree with what I say in it about South Africa, is it limited to smaller cities like Durban? Running the Comrades Ultramarathon: My Personal Experience and Lessons Learned ua-cam.com/video/Wz3NBPjv03I/v-deo.html
Did 10x1k today 6:10-6:30 pace 2 mins rest. 44 10k pb but my fitness is faster than this as I haven’t done a 10k race in a while. I do have an upcoming 10k race in February although just using that as a session for my goal half in March.
That's a great question, and I'll answer it in full on a video, but so that you have the answer now (and I do mention this after one of the session explanations), you might want to start with 60% of this session volume and work up, especially if you're trying to run these at a goal race pace which is quite a bit faster than your best.
I feel the progression of the sessions is fine, but the pace is a bit off, I’d scale it down by a 5-10% to make sure I’m not racing the training. Fresh legs and adrenaline will compensate for that percentage on race day, but training at race pace week after week is a recipe for injury and it’s not sustainable
📞 Book a free 15-minute Discovery Call to learn how I help runners PB: allin.run/pages/coaching
Thank you so much for your vídeos!
After watching your 5k and 10k plans 3 months ago, I remember setting my 5k and 10k goals to sub 24 and sub 50. After 3 months doing intervals, I got a sub 22 5k last week and 47:30 10k today! Im over the moon❤
That's so awesome to read, Hector, and better still, now you know what's possible! I look forward to hearing about your progress. :)
Man man!this is ONLY running channel I watch❤...thank you so.much for value you share with us!.i did 20 x 2mins hills today...awesome session...Thank you my good sir for being so selfless with your knowledge!
I really appreciate that, thank you. I'm glad you enjoyed the session! 🚀
2 x 5km with 60s rest is such a beast of a workout. I did it on Christmas Day with the first 5km being a parkrun. 60s rest in the funnel getting the token. No time to get it scanned though, put the token in your pocket and scan it later (you'll still finish well before the tailwalker). Then back out on the course to do another 5km 🎉
Edit: I'm aiming for a 1:25 half so I did 20:30 and 20:15 as my two 5ks. Felt suuuuper comfortable that I'm now even considering 1:24 as I did this workout without my carbons but will have them on race day. Am an 18:31 5ker and 39:15 10ker
That's awesome, and I know just how you feel at the finish line, but also what those looking on were thinking. Great work! 🚀
My goal is to break a sub 40 min 10 k. Today I got a 40:17 min. I’m so close, I just need to shave off 18 seconds.
Good effort! Was that a training run or a race Alfred?
@@leegrantham thanks! It was a training run, I planned to break 40 min today just to try but failed. I have a race in may 2025 where I wish to break 40 min. I know I’m super close.
Top man, so much tougher in training, at least 5% quicker in a race. 👏👏
My current time is 34:43 for 10k. My pb.is 33: 40. I am 43 years old. My marathon PB is 2:45:43. I want to run 10km at 31:00:00. Do you think it is achievable with good training at my age? And I want to run a marathon at 2:31:00. Thanks for your advice.
It depends on quite a few factors, but it's certainly easier to run 2.31 than a 31 minute 10k, and in the grande scheme of things you're not that far off.
Ok, I’ll give it a bash. I’m 70 & all my 10k’s last year had drifted down to 49 - 52 mins. depending on the course. My first 10k is early March so I’ll try 4:40 as target I think. I’ll report back😊
Great stuff, Gloria. I'm glad it helped. I often find with runners in their 60s and 70s, if you start with longer intervals and gradually bring the rep length down, you'll find the pace increase more gradual too.
Current time 49:44 next goal time sub 40 🙌🏻 thank you for the content, hope you had a nice Christmas
Thanks, Ben, and you too.
Current time for 10km is 43:14. All time best is 41. Want to go sub 40 by my 40th birthday (only 9 months away)😅
What a great target to have. Yours for the taking!
Great video once again Lee.
Thanks, Peter! 🙏
Great video, great tips Lee,
My current 10km time is around 43-44minutes, looking at going sub 40mins in 2025, so I'll be implementing your advice come next year
Great stuff, David, that's a nice goal for the new year and well achievable.
Another great video where we can extract all the juice. I just finished my 20*500. Thx for the video mate
Glad you got something from it, Andres. 🙏
Love to see how your channel and subscribers are growing 🖤
🖤🖤
Really enjoying your channel, thanks for all the effort and enthusiasm you put in 🇿🇦
Glad you enjoy it, Comrades is one of my favourite race experiences. 🙏
Awesome Lee. Hell of a race that, take my hat off to anyone who finishes it. Can be brutal, speciyally if it is hot on the day. Was fortunate to watch my hero Bruce Fordyce win in many times. Hope you do it again sometime soon 👍
@ He is a force of nature, and one of my heros too, I haven't met him but he's always the guy who organizes the Comrades after party. I made this video about the race, do you agree with what I say in it about South Africa, is it limited to smaller cities like Durban?
Running the Comrades Ultramarathon: My Personal Experience and Lessons Learned
ua-cam.com/video/Wz3NBPjv03I/v-deo.html
Under 50mins for me is a feather in my cap tbf 😊
That's a very good time, and a great goal!
I’d like to do 1 x 10km at target race pace
If it works, remember this video. ;)
That is a nice training plan 👍🏻 My PB is 38.40 and target is 37.30. Ultimately I would like to run 36.30 in the build for a sub 2.50 marathon.
Great work, Mike. That lines up in my experience (generally speaking).
8*1000 in treshold pace With 75 sek Rest i run today. After the 5 i think im done but than Starts the Training for Body and Mind
Always a true test those km repeats. 🚀
Did 10x1k today 6:10-6:30 pace 2 mins rest. 44 10k pb but my fitness is faster than this as I haven’t done a 10k race in a while. I do have an upcoming 10k race in February although just using that as a session for my goal half in March.
This is gold. Thanks Lee. Is the 60 sec rest a complete stand still rest or is it a trot or walk perhaps?
Stand still or walk is best, Rob.
So if you're barely making it through a session, should you repeat that same session next week before moving up in rep distance?
That's a great question, and I'll answer it in full on a video, but so that you have the answer now (and I do mention this after one of the session explanations), you might want to start with 60% of this session volume and work up, especially if you're trying to run these at a goal race pace which is quite a bit faster than your best.
You'll be mostly the same person in a week's time. In a few years you'll be completely replaced. All new cells.
I feel the progression of the sessions is fine, but the pace is a bit off, I’d scale it down by a 5-10% to make sure I’m not racing the training. Fresh legs and adrenaline will compensate for that percentage on race day, but training at race pace week after week is a recipe for injury and it’s not sustainable
3.45/k is 6.02/mile.
Thanks for your Videos 😊
You're welcome, Markus!