HOW TO RUN A SUB 40-minute 10km! WORKOUTS AND RUNNING TIPS
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- Опубліковано 20 вер 2017
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I just timed my first 10K run outside for 42:05. I think another 4 months of training I can get to sub 40.
I just got back into distance running, due to the lockdown, and have managed to get my 5km down to 19:24 and 10km to 42:53. I used to run for my high school xcountry team, but after leaving I fell in with a bad crowd and started smoking weed. That was 20 years ago and I often wonder how fast I could have gone if I hadn't taken this path. Anyway I'm just enjoying running now and have nearly gone a year without smoking.
Amazing... I feel you
Sooo inspiring ! Needed to hear this
Followed your plan, hit sub40 last October! I listen to a lot of running podcast, read magazines, etc. But i still feel you give the most consistent and science-based running advice that one Can actually internalise. Thank you so much for all your youtube traininf tips. Just bought your half marathon training plan, happy that I’m able to buy something from you after all the things I’ve gotten for free. Cheers
You're training videos and encouragement are great, thanks very much Sage 👍
Thnx! Going to add these workouts in the future!
Thanks Sage! Run my first sub 40 last Saturday. I did lots of tempo run alternating the 2-3 x2 mile repeats. Used it for marathon training but great workout for shorter distance too.
+Kim Congratulations. A sub 40 10K is pretty fast.
I've been doing 5k max recovering from a calf injury. I'm going to do these workouts EXACTLY next week. cheers sage 😊 19:56 and 41:50 5/10k PRs 🤗
By watching your videos I got under 21 minutes 5 k , great content thank you x
So basically, long slow chill runs, switched up with either one of these: speedy intervals, tempo or vo2 max. Aight, got it
I’m so excited on my race this October 29 2018...Looking forward to break my PR..My best pr was 48 mins last June 17 2018. Great video and tips....Im doing speed workout 10 x 1km at 4mins pace/km.
Excellent video, thanks
Im currently doing everything you explained in the video, glad to be reassured im doing the right thing :) Im on 45min/10k atm without having tested my maximum capacity yet!
LuckyyEven well test your limits then
Yeah get to it you’re sub 40 now right? I’m at 33 min
I ran a 40 minute 10k in 2004 at age 21. US 10k classic. Little did I know I was running with 56 year old Bill Rodgers who beat me by a few seconds. They announced his name as we were finishing
Dang lol bill gotcha
38:30 flat...took 6 months byut i got it
Timmy What was you start 10k at the beginning?
How long have you been running? And what is weekly mileage?
5:20 I just realized he has two channels
I just completed a 5k in 19:16. Sub 40 for 10k is my next goal. Thanks for you videos that helped me hit the 5k goal!
good ! u r on track. longer run for endurance
Great video. what's your view on doing those intervals and temporuns on the treadmill vs outside?
I did 40:56 today 4:05/k
Nice tips
Yeh, 8:00 minutes per mile “used” to be “easy” when I was younger! I am still trying to get back to that @ 58 y.o. What kind of workouts do you recommend to increase my per mile pace during my long runs? Intervals, Tempo, Fartlek or just more mileage and long runs at any pace? Will my pace naturally increase with higher mileage per week?
Yall trying to break the 40 mins and I'm here thinking 50 is unreal fast lol. (ran a 52 10k)
I was on point where U're. Trust the time, the process. After year of running i'm on 41:30 min.
Next year, in 3 months I'm gonna attack 40minutes. Finger crossed.
I reckon 50's great!
IM WITH YOU
@@InFeSs
Did you do it?
It is fast
Very helpful. What trainers do you use?
good numbers to train by. takes about 6.22 avg mile for sub 40 10 k
My Pb for 10k is 48.40, I’m time starved so only have 45-60 mins on weekdays, can this training still work for me. I want to get down to Sub 45 minutes.
Hey Sage I like your videos. I will do Olympic Triathlon on 16 Sep 2018. So there is 10kms in the end. My last half marathon was in Jun 10, 1:25:50. What speed should I keep for 10 kms in Triathlon?
looking to go under 37 or maybe 36 depending how i feel on sunday
What should be weekly mileage for 10k runners ??
Ugh...my PR for a 10k is 58. I would love to get it below 50 and then hopefully 45. I can’t even see below 40 for the next 1-2 years
Last year at a local fun run I ran 40:30 for 10k hopefully I can get 39:59 at least in January
What’s your time now mines 33 minutes
Can I do this when I am 80kg?
@Sage Running, the link the base building plan is broken!
I am 57, how many runs should I do. At my age, I need to focus on recovery. I do one long run a week and 2 shorter runs. To increase my endurance, I jump on my bicycle, as I think my body won't recover from a 4th run in a week. What do you think?
Thanks a lot I will try this plan and tell what is the result. My 10k time 46:55 we will see coach
and what bro do you actully done it?
where is a video from your training?
to reach 40min 10km..if the training more than 10km for example 15km...will it help 40min 10km...??
who is your diet
I’ve got the speed like I can run a 5 minute mile but I just don’t know if I can keep it up for 10 my 5k Pb is 18:30 never ran 10km
If you can do a 5k in 18:30, you are deff capable of a sub 40 if you build up your mileage introducing weekly long runs, longer than 10k 👍
Hey Sage, This is Fazel. I have a goal to get ready for half Marathon by November of this year 2018, I run five times a week & everyday I make 8.5 mile at 60 minutes. I don't have a trainer. can you please tell like what to do not to hurt my knees ?
Thank you!
Please tell me how to recover knee pain ...it is after running on track was uneven or shoes may be not good when I was running but after many days I am not running but having pain successively in my knee when I walk.
Ben Patrick, knees over toes guy. He has the best results
How should one divide the different type of workouts. In percentage
is this even possible?? Insane timings
I did my first 10k in 52:52 and a pace of 8:31 min per mile. I know it is not great but I did with little to no training only training for less then a month and got bad shin splints did not run much for three weeks b4 the 10k . The last time I ran seriously was when I did track in field in high school 16 years ago so I think I did ok . I came in 391 out of 1600 people so I didn't get last.
Anything under an hour is great if you've done little/no training beforehand.
Hey Sage, I set a goal for this year (10k race in August) to run sub 40mins. I was super pleased, running it in 39:13. I've been using a plan from the Jack Daniels book ;) The previous year, same race (Aug 2016) my time was 46:24. I started running that same year, beginning of June 2016. So I'm thinking about a goal for next year... it seems obvious that the rate of improvement will slow, but I'm not sure what's realistic. A rough guess of knocking 2 minutes off the time seems like it would be a solid challenge (sub 37:15). I don't have much experience though with race times, so don't want to make an unrealistic target. Plus, I run solo, so don't have members of a club who are progressing in this range.
Any suggestions?
(My running is almost entirely done as part of a work commute, mon-fri only, and weekly mileage will be around 25-30 miles, but might peak at 35-40 over the winter before starting speed work).
Great videos btw 👍
Gavin Hope those times are awesome for a years worth of running. To get a sub 38, which is totally realistic, try and get temp runs in every week. These should be 20 to 25 minute runs at about 6:23 per mile pace. But most importantly, INCREASE WEEKLY MILAGE! To get a sub 38 I would suggest trying to hit 50 miles per week consistently. With 70% of that milage being easy paced miles on long runs at about 7:30 to 7:40 per mile. Don’t over do speed work, only to speed sessions once or twice per week tops, and these should mostly be long intervals and vo2 max type workouts. Which is anything from 800 to mile repeats. But do shorter intervals every now and again to stimulate those fast twitch muscle fibres and to correct running form - which is the key to good times. I’m done talking now, great running, keep up the good work. Please reply on what you think 👍
Can 51 year male run under 40min ? My best time 46:46 10km. I mainly ride bike (have not car) and run only15-25km per week.
So about km/per week and basic program ?
No
Mark is wrong. Look at the results of any 10K with decent size field and you'll see a few sub-40 finishers in their 50s and even 60s. Uncommon? Sure. Harder to accomplish as a 51 year old than as a 35 year old? Absolutely. But also very doable if you want to commit to the suggested training. I did a 41:39 10K in the dead of summer last year at an age near 50, and I expect to beat the time when I run it again in a couple of months. I don't plan to peak until age 59. :)
Hobby, I am right. If this guy has to ask, he isn't in that "uncommon" group you describe.
Guy in my running club still runs 34 mins for 10k, hes 54
Mark Gunther no course not, but there are guys that do it out there.
I don't know if I can do it. I'm 37 years old and I can run a 10K in about 52 minutes. I don't know if that's good but I'm sure if I really tried I could probably get it done in 48
@Marc Phelan how'd it go? How'd you end up doing?
Start to run marathon,2 hoirs 7 minutes for half marathon,would like to improve within 2 hours..
any experience with a clicking hip?
Sit on the floor with a billiard ball under your glut med and deep glutes. Work out those knots
1h04m is my best. I want to get to 50m.
I once did a sub 20 minute 5K.. can I just add another 20 and say I ran a sub 40 10K?
my Best 10 km is 45:40.
I want to go to 40:00
Same here although mine is 44 minutes but still I can't get lower than that, my body just gives up and it's not just like oh I'm tired I give up its like I start feeling dizzy and I can't even breath properly.
Same here, maxed out at the 44 minute 10k. I don't have the time to put in the mileage per week to improve further. Sage did emphasize the 2 mile repeats at your goal pace with 5 min rest between. For a goal of sub 40 min 10k that comes out to 6:30 a mile. That is ok for 5k but too much intensity especially if you are in your thirties.
1600 meter please
Just ran my first 10k race this weekend with a time of 41:55, very hilly course, gravel roads, and river rock trail, running in Bedrock sandals.
My 10 km in 1.15
Hi sage I'm currently in the military as you know we run alot. I'm a bigger guy currently 230lbs. I would like to run a sub 40 min 5 mile I have about 2 months to do so, so I can go to a school. I'm at 42 min right now my goal is 33 min
How did your school go?
Long legs help u much
I just did my first sub 40 10k as a 15 year old 2 weeks ago with a time of 39:28
great
56
What are the best shoes for a marathon run?
clifton 3 :-)
+antoine The best shoes for a marathon run are the ones that you can run fastest in without any injury or blisters or other problems. Besides that, it is up to you. Some say that the best marathon shoes are none at all as they run barefoot!
Nike 4%
Best but too expensive for us old racing athlete.
Bedrock sandals
for what i need 8 x 400 meters? to run 10 km in 40 minutes? are you joking? you dont need intervals training to run 10 km in 40 minutes
I hate it when I clicked on running related video but there's only talking, no in action running whatsoever.
My 10k in 77 minutes
I've never done a 13 mile long run. the longest distance I have ever run was 7.25 miles. It's probably because I was all hopped up on stimulants.
Tip 1: Have 8 inch arms
Lol i’m 6’2 210 pounds and have 17.2 inch arms and run my 10k in 38-39 mins . Maintaining muscle while running is easy if you know how to track your calories in and out