This Workout Helped Me Run A Sub 30 Min 10k | Workout Of The Month
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- Опубліковано 11 лип 2024
- Want to see an increase in your speed? Well here’s the workout for you!
Olympian Andy is reliving his professional running days and taking you through one of his favourite workouts. Don’t worry you don’t need to be doing sub 30 minute 10k pace, it can be adapted for all fitness levels, but is a great way of getting some speed in your legs, and helping you towards a new personal best.
↓↓ What other workouts would you like to see? What’s your favourite running workout? Let us know in the comments! ↓↓
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What’s in this video?
00:00 Track workout explained
01:00 Let’s Workout!
MUSIC licensed by Artlist and Epidemic Sound
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What other workouts would you like to see? What’s your favourite running workout?
another amazing video. Andy never disappoints :) What a brutal workout. Could you please do a video about how to progress with the predicted pace with time? what i mean by that: currently, I'm at bed rest due to a broken ankle. I'll very slowly get back to running. But even if I use the pace predication online calculator, it's still not clear to me (after all the long years of running) how I should set a progression goal for 10 weeks or so. Okay, I should do a test run. But what kind of progress should I predict after that? And after a 10 weeks period, should I set a new progression goal? I'm afraid, I'll just be discouraged that I cannot make it by 10 weeks...
Another video/question: how can I achieve that during my really slow runs, I don't get runners' knees? I should do more drills and try to keep a good cadence also for slow/easy runs? I can do it only for moderate or race speed...
I feel like it would be more efficient just to walk instead of a strange drills-like granny style snail run.
I got a treadmill quite recently, and yesterday a sub 2:30 marathoner who uses the same training method as me told me his favourite treadmill session - he assures me it's been all the rage in Scandinavia in recent years. Today I tried this session and I love it! It's a set of 30 x (45 second intervals with 15 seconds standing recovery). The suggested starting pace is somewhere from half marathon pace to marathon pace depending on preference and every interval you increase the pace by 0.2 km/h during the recovery.
3:57 Omg the camera persons shadow is hilarious 🤣
Love how Andy always pushes to the limit even if it's just to make a video. The man has a different mindset.
Kudos to the people chasing and filming at this pace!
true, i cant even speak when i run lol
To the biker?
@@droid806 you can see the shadow of a cameraman running alongside around 2:22 which is why I commented
Dear Andy,
I truly appreciate your humble and calm demeanor that’s so nicely blended with focus and dedication to running (and making videos while putting in hard efforts)… 👍
a few days ago I just hit a 10k pr of 40:17 at 16. I hope one day I can be a sub-30 runner like you, but oh man does this workout look brutal. This might be something I'll do in the future.
Aah could u tell me how u did that ? I'm 16 but mine is just 55:09 mins
@Demon Slayer : Kimetsu no Yaiba been running since I was 14, currently doing 40-50 miles per week. Taking easy miles easy, and going hard on workouts to improve speed
Wya now bro
@@anonymeanonyme4047 39:13, 18 years old. Just finished my senior year track season and training for half-marathon/marathon atm. It's a slow process but it's a lifestyle
Great video and workout. I’ll definitely load up onto Garmin and give it a try. Happy New Year TRC, thanks for all your videos in 2022.
this is why i love running so much, there are faster,some slower, but everyone is involved and accepting
Super helpful Andy, thanks so much. I trian with a club here in Lima, Peru but cant always make all the sessions, so to have this up my sleeve wil lbe awesome.
Great descriptions on it. I’ll definitely give it a go, not saying I’m excited to do it
Sounds like a great tough workout. Nicely paced finish!
My 1k pb is 2:57. Oh boy am I sure I can run that speed for 10 times the distance!
You´re great Andy!!:D Grettings from Mexico!!
Thanks for sharing!!👍🏃🏻♂️💨💨💨
At Andys level the workouts are brutal, if you are to improve. Well done. Inspiring.
I am going to try this training this week. Thank you TRC!
Follow up: I did this track session about 3 times in last 10 days. I shaved off almost 2 minutes from my last 10k PB. I went from 1:01:45 to 59:28. Thank you so much!
Indeed, variable pace workouts were my favorite. My favorite was 7200 meters of 1600 somewhere between 10k and threshold pace and 200 at 3k or faster. You really had to focus on first 400 of each 1600 after a quick 200, but then you felt your legs coming back. Usually by end I'd average about 10k pace for whole thing.
lol my goal next year is to get back to a sub 30 5k, so i'm definitely not going to be troubling Andy, but thanks again for these workouts, i definitely struggle with what pace i should be working at in training sessions and these help a tonne, y'all are the best
You’ll do it Jennie! Really glad the videos help 😁💪
That's exactly what I was thinking too 🤣😂
agreed
me too , app i got too fast at the start and burn out
Same, I've got to 5k in 31 minutes. Next year I'll smash it!
That looks like a fun but most of all brutal workout.... 🥵 I'll give it a try for sure!
A sub-30 WHAT, now?! 😂
Not in my wheelhouse but I loved the video and got stuff out of it, as always. 👍
The 10k is the distance I've raced the most, but I genuinely think it's my toughest event. So hard to pace yourself over that time! I have an easier time with 5k and half marathon pace. Over the last 3 years, I've taken my time from 40 minutes to 36, but I would love to get down near that 30 minute mark eventually!
Great
I am enjoying COROS speed training / threshold training programs ❤
Great workout. Made me laugh ' the shortest 3 minutes of my life ' 🤣
Hey Andy I'd love to see a video where you advise us how to keep a particular pace as I've no idea how! Do I use a running watch or what???
Savage!
I loved "The shortest 3 minutes of my life". 😂 Isn't running great. Thanks Andy!
Im just trynna to do a sub 20 min 5k 😂 😭
You'll get there! What plan are you using?
Great workout!
Can you create workout of the month playlist? If there is one I could not find it 😄 Thanks!
We certainly can! 😁
I’ve been joking with my friends that my misc. running followed by this workout 5 days before the 10k would get me a PB but then it actually did! Part of it was having the confidence to push the pace in the last portion of the race as I’d run well on tired legs in the workout.
How would you recommend doing this if you dont have access to a track? Or a consistently flat surface
I am from India and watching your video
Amazing! What's your favourite workout?
any videos on how to control breathing?
im training for a marathon, can I incorporate this workout in my plan or it's too hard to fit in?
If this is to much for you do it with 4 in stead of 5 laps per block. This cut's down the distance a lot and keep the rest at 3 minutes (about a slow lap on the track)
Trying to break a sub 60 10k, would my 10k pace be the time I’m currently at or the time I’m trying to get to? Also, how much faster is a 3K pace than a 10k?
Brutal, Andy. Just brutal....
Have you tried it??
Oh yes. On the treadmill this morning. Still recovering from the last rep (5.21 miling). Looking forward to the next attempt....
That was awesome I'm totally going to add that to my training
me too
You running any marathons?
@@brockpage1283 i hope to
Which one do you want to run?
@@brockpage1283 the closest to ireland hahah
Using Garmin coach for a half marathon plan now, doing a lot of 800m interval sessions. Both at race pace and well below. HM plan is to do it under 1:50. HM is 8th January, no race planned yet after that. I might take up this training plan to challenge my 5k PB. Now it's at 23:35, try to bring it to under 22.
Metoo! And our times are similar. My race is 15 January. Then a 5k the following week targeting sub 22
Garmin coach is good but not optimal.
@@vika0194I'd struggle to plan my own training, and it's nice to just follow what my watch proscribes. It's probably better to have a real coach, but that is not an option for me yet. I've already finished a Garmin coach 10k plan before. And I'm really getting steadily faster, so it's beneficial for sure. Do you have any tips
Mine is 27
I just run, no extra training
Andy, Running Channel. How much of your viewership do you think has access to a dedicated track?
4:00 there is a guy running beside you while recording? I thought it was someone on a bike.
this one sounds very difficult :)
Could be fatal ...haha...loved the vid
Glad you enjoyed it 😁👍
So my world right now is below freezing, ice on the road and the track is closed. Breathing burns so I'm limiting by runs to 30 minutes until it gets warmer and hopefully safer to run faster. I prefer this over treadmills, but how do I optimize training in this harsh environment?
Layer up and get out there!
This workout looks great if you have access to a running track, but I wanna see Andy attempt this in a park while trying to dodge cyclists and yappy dogs running rings around him.
Don't forget people on their phone while wearing headphones 🤣
@@fattysl26 triggered.
Maybe good to try it on a treadmill to get a feel before park walker dodging 🤣 does look good though ☺️
Just go to a track then? He did it there for a reason
Not everyone has a track near them
Have you guys made a video of coping with a running injury?
You might find this one useful 😊: ua-cam.com/video/P4fuFwfLBfM/v-deo.html What kind of injury do you have?
A hip injury currently not sure of the specifics
shouldnt you be jogging half of the recovery? if not all of it eventualy?
Could this workout help with increasing my 5k time? Anything I should change about this ect ect?
Change it to 5k and 1k paces and run 1km efforts instead maybe?
3'30/km is not a sub 30min 10k pace, am I wrong ?
Very Hard training
Is there any way to adapt this for 5k training?
Half it?
I guess I’m dense, but is a 3k pace supposed to be faster or slower? I’ve been running for several years, but I’ve never had any formal run training so terms like striders, and race pace are meaningless. Can you just translate this- is 3k pace fast/hard, and 10k pace slower/easier? Or vice versa?
The 3K pace should be a lot faster than the 10k pace. Think whatever your 5k pace is and make that slightly faster.
How to cross Sir 5K in 20 minutes? Please give any suggestion. Sir i am from India.🙏
Please Ripley sir 🙏
twice faster then me, lol :)
I think I’ll pass on this one. I’m exhausted just watching the video
and here is me trying to get sub 30 5k lol
I can't even run a sub-30 minute 5k 🤣🤣
What is a 10km pace?
How quick you should go in order to do your target 10k time
So for example if you are targeting a 50 min 10k, then your '10k pace' is 5 mins per K. There are online pace charts that can help you align pace to your target.
You were a professional Runner and for and amateur its not the same
you run at the pace suited to you. as he said in the video.
It’s relative u donut
Too much intensity for most
Nah, just do it like forrest gump
Too complicated
There is no one workout that’s going to get you Any results whatsoever.