Done! Four months ago I couldn't run 50 meters. I'm 60 and hadn't run since my teens. Did GTN's 5km plan first, then this one and ran my first ever 10km this morning. I used to hate running - getting into it now. Thanks for the great plan. No races but Strava is a great help. (Also reduced weight by 10 kg).
Very impressive! Any advice for getting started? I know some people in the exact same situation, older age haven’t ran since their teens but now they’re getting back into physical exercise. Running is something they’re convinced they can’t do and that their heart might stop even though they’re in good shape. Did you jump strait into the 5k program?
Thank you guys so much for this training plan. I ran my first 10k race last week. I ran it in 85:49. I know it’s slow, but I’m proud that a person like me who didn’t run 6 months ago was able to run a 10k race.
I trained for a 5K: the race got cancelled, so I ran a 10k practice run. Now I have 28 days to improve my time, which is terrible because I’m 75. I’ll try to condense your plan. Wish me luck
I just did my first 10km ok Saturday, threw myself in the deep end, I always go for a 5km, with intervals of 6-8km from time to time… felt great, but definitely a little pain, and ran it in 54:45, not bad for my first time! Good luck to all those trying it out for the first time! 😊
@@Okokeueuei not yet, a couple days after I began to train for this, I sprained my ankle (worn out trainers on an uneven surface with added snow). I’m now rebuilding the fitness I lost and working on building up speed again
@@Okokeueuei Thanks! The training plan that I’m using includes a weekly long run (that increases by 1k every week) so I’m actually going to end up doing a 10k just as part of my 5k training, so that will be fun
10k is a great distance, I moved up to it 4 years ago and still haven't moved up to the half cus I love the speedy but long aspect of the 10k which you don't get in the 5k and 21k
My partner and I just ran our first 10k yesterday with the programme! Thank you very much!! Honestly, it was amazing and it felt like it really built us up to the place we were meant to be in order to run the 10k. I feel great !!
This is the best training plan ever, it did a great job for my 10k and it worked for me even though I ran in military boots. Thank you so so much for that
I started running 10ks multiple times a week because I took a few wrong turns when I was out running with my dog. the plan was to only run a 5k but I started liking the longer distances and now I've found some 10k routes.I ran cross country throughout middle school and high school. after high school I still ran regularly. I took a few years off of running and did CrossFit until I couldn't afford it anymore. it wasn't hard to get back into running shape.
Thanks very much for that plan. I’ve completed C25K, albeit not very fast, and I want to take it further. This will be tough for an ageing ex smoker who has never been very fit, but it’s going to be great. Love your channel.
I m 40 . 6 feet tall . 95 kilo weight . Have been lifting weights since 10 years . Started running 2 months back. Managed a 5k run in 34 minutes. I m now trying to complete a 10 k run....... Thank You For This Video.......
I've done all the distances from 5k to the marathon. But 10k is great, it's not going to take over your life however it still has long enough to plan strategy and tactics. Now I'm looking at 10k to do Olympic tri distance.
I ran a 5k on a treadmill after 20+ years of not running at all (injuries in there too), my next run was 9k because thats how long the trail was. I had been walking briskly for quite a while (which got boring hence the running now).
@@gtn Hello, thank you again for this plan, even I started it from week 4 because I was running before, I did my first 10K yesterday, and it was 56;48. What's next ? :D
Instead of 3-4 rest days might be better to add 1 or 2 recovery runs in as a substitute. Just help others blood flowing and maintain that base level for your engine. Training for my half marathon I had two rest days per week, two recovery runs, two speed workouts, and the long run on Sunday’s. Really helped me build that base and I was shocked at the outcome.
There are 5 heart rate zones. and when you write EASY you mean Zone 2 or Zone 3. I have trained to 10K but want to try again and I have just run 5K and longer but need more control of 10K so I do not get injuries Bent DK :-) 👍
Hello guys, first of all thank you so much for this video! I followed your plan and I managed to do my first 10k ❤ I was wondering what routine should I follow to keep on improving my resistance on this distance. Should I keep the structure of 3 runs/ week, one of them being interval run? How should I structure my training routine? I just want my training to be sustainable and at the same time I want to keep challenging myself without aiming at increasing the distance yet. I will really appreciate your advise!
Most training schedules won't have a race distance run in them, but will have a long run that is slightly shorter than the race distance. I think its because if you tried running race distance in your training it would take a long time to recover so you might not be able to get the rest of the sessions completed before race day and wont be ready. If you want to add in a race distance run into your training its best to incease the number of weeks you train so you have time to recover and carry on training before your race 👍
@@Fleaf13 nicely explained. thats how most athletes train for their sport. like football teams will never play a full fledge 90mnts game during their training sessions.
i would like to make a small adjustment to the plan. each Friday, do a 30 minute stretching / core / strength or plyometrics workout. alternate between the weeks
I have run six 5Km races and one 6Km race in the last 2 months. I run 5Km in approx 35min, easy pace for me, 7:15/km. According to the plan I would have to run 2 times a week a 30min easy run, that would around be 4.5Km twice a week. I usually run two 1.6km recovery run, one 3km run and a 5km long run on Sunday. I feel that I would drastically increase my weekly mileage. Should I stick to the plan or increase my mileage a bit ore before starting?
Can someone explain interval training? I've been doing cardio work for 10 years but never got into running outside. I can run 5k in 25 minutes, and for some stupid reason because of Gym closures I started running 5K every other day on max and injured my knee (bad shoes). So now I'm resting and recovering I'm looking into learning how to run smart with a program, however the couch to 5k might be to slow for my liking. So I'm looking to get into running a 10k, but I really don't understand what a an easy run, medium run, hard run, and interval is. An easy 30 minute run might be a 3k for me, would running a 3k on Sunday still work? I also want to note that I have run many 10k's on a a treadmill in an hour but never outside of the gym.
I am 24 and i managed to go from 0 (never ran before) to 10k in a month. This is my second month and I am doing 5-7k on a 7min/km pace like twice a week and everything is easy so far. I am not an expert but just go out there and run dude. Your body will tell you what is right and wrong. Forget about the treadmill.
As a beginner runner I'm failing to grasp one thing; during this whole program is it allowed to walk inbetween? So let's say the 8km run is that interval and those 20min easy runs. Are those all interval or is it straight up running the whole distance\time limit?
I dont get it. I cant run more than about 3.5 miles. a little over 5k. I think I am running too fast. I just ran earlier 2.3 miles each mile was 7.8 mph consecutive. there was no way I could have ran any longer. I ran in my neighborhood which is really hilly but when I'm on flat ground I cant really run more than 3.5 miles when I do the river run for 3.5 miles it takes me 23:50 to run that usually. I really want to start running distance but I cant seem to do it
so, is it fine if i go cycling for an hour during rest days? i would go swimming, but c19! pool's closed here. or do I need to sit and home and literally take rest?
I have bin running for about 7 weeks now i just started hitting 4 miles but I have just got a aching pain in my knee but in my training I never did s@c could that be y I have the pain
Hi Chris try backing off on your intensity and distance for a bit or sub a walk day for a run day for some weeks. When you start out your body needs to build areas up to keep everything in the right place. Otherwise things crop up like Runners Knee where the patella starts moving around causing pain. :)
When doing the intervals, do you rest at all, or just straight from 6 mins easy to 8 mins continuous and so on? Seems fairly obvious that you just go from one straight to the next, but I can hope can't I?
Any advice on tracking timing while running? Is there an app where you can pre-set times without having to continuously take your phone out to stop/start a timer? Thinking specifically about those interval sessions
Hi I know this is a little late but a fitness tracker goes a long way, doesn’t have to be a top of the line smart watch but an old Fitbit model is still great just to track your pace and performance
I don't understand why in week one you say Sunday is a longer target distance run, but it's only 3km. I'd expect 3km to take less time than 30 mins, which is the time for running on Monday and Thursday. Am I missing something?
I'm pretty fat so I need some honest opinion on this. Last november, I started running. I could run like 200m max at a time. By march, I could do 7.5k. Then shit weather and injury sidelined me so now starting again since september, I've again built back upto 8k runs. I did my first 10k in 58 minutes. If I run to say fit and not for competition, how fast do I need to make 10 k time for it to be valid?
@@turningofthetide1000 Not excellent by a long shot when I hear everyone runs 40 minutes but I've received some positive reinforcement now so I am getting better everyday.
Iv just started being able to run 5k lately and this is just the kind of video I need!! But just have one question, as I said I can run 5k now and it takes me exactly 30 mins to do so, I do but pretty wrecked by the end, but when you guys say do an easy run for 30 mins should I just do the 5k as I do now? Or slow it down and do say 3k in the 30 mins?? Cheers
I would say just run with a comfortable pace and hit the 30min goal. Don’t look at the km’s. You should not be completely wasted after 30min so keeping that in mind adjust your speed accordingly.
Mlungisi Cingo of course. Just be wary of the impact. I do a lot of my running on a mix of terrain to minimise injury. Treadmills aren’t quite as hard as tarmac, but just keep an eye on it
Here's your 5k to 10k training plan: gtn.io/10Kplan ... Let us know how you get on! 🏃♀️🏃♂️
Are you getting alistar on the show. To talk over Kona?
@@markankone9362 and discuss that bump!! :-)
@@trevorhayes5414 and Lucy is olso an option
Like the plan for running from 5k to 10k! Will you do a training plan for those who want to do an Olympic Distance Triathlon? Let me know!
The link doesn't work. Pls check n make it available 🙏
Done! Four months ago I couldn't run 50 meters. I'm 60 and hadn't run since my teens. Did GTN's 5km plan first, then this one and ran my first ever 10km this morning. I used to hate running - getting into it now. Thanks for the great plan. No races but Strava is a great help.
(Also reduced weight by 10 kg).
Very impressive! Any advice for getting started? I know some people in the exact same situation, older age haven’t ran since their teens but now they’re getting back into physical exercise. Running is something they’re convinced they can’t do and that their heart might stop even though they’re in good shape. Did you jump strait into the 5k program?
@@dumbgenious1960 perhaps start by doing walking for a week or two (30 mins- 1 hour) to allow your body to adjust
Keep it up
Thank you guys so much for this training plan. I ran my first 10k race last week. I ran it in 85:49. I know it’s slow, but I’m proud that a person like me who didn’t run 6 months ago was able to run a 10k race.
Is it possible if i train starting tomorrow for december 8th? :””)
I trained for a 5K: the race got cancelled, so I ran a 10k practice run. Now I have 28 days to improve my time, which is terrible because I’m 75. I’ll try to condense your plan. Wish me luck
I just did my first 10km ok Saturday, threw myself in the deep end, I always go for a 5km, with intervals of 6-8km from time to time… felt great, but definitely a little pain, and ran it in 54:45, not bad for my first time! Good luck to all those trying it out for the first time! 😊
Isn’t 54 mins like really good?
@@colemcdonald8094 anything bellow 60min for newbies is awesome, now he needs to keep traingin and got for 45 flat
U can't stop lol😂
I completed the Couch to 5K plan during lockdown and now it’s time to start this one.
did you completed a 10k run?
@@Okokeueuei not yet, a couple days after I began to train for this, I sprained my ankle (worn out trainers on an uneven surface with added snow). I’m now rebuilding the fitness I lost and working on building up speed again
@@thedanalcantara i‘m sorry to hear that! Take your time to heal and when you are ready you can work for the 10k run again.
@@Okokeueuei Thanks! The training plan that I’m using includes a weekly long run (that increases by 1k every week) so I’m actually going to end up doing a 10k just as part of my 5k training, so that will be fun
How’d you go kid
I followed this exactly with additional strength training added in and ran my first 10K this past weekend, thank you so much for posting!
How did you balance the strength training?
10k is a great distance, I moved up to it 4 years ago and still haven't moved up to the half cus I love the speedy but long aspect of the 10k which you don't get in the 5k and 21k
I'm preparing for 21k next month and I have to agree with this.For me perfect run is between 8k and 12k.
My partner and I just ran our first 10k yesterday with the programme! Thank you very much!! Honestly, it was amazing and it felt like it really built us up to the place we were meant to be in order to run the 10k. I feel great !!
A guy in the SAS (British special forces) ran 7km in morning and night (14km) each day
All of those easy run days actually build a great foundation for your harder training days.
Step 1: Listen to a David Goggins podcast.
Step 2: Run a 10k
OHH MAN I UNDERSTAND YOU 🤣
yes !!!! STAY HARD
This beats training 😂
Literally yes, i ran 24 kilómeters on My own for two days in a row and i didnt Even know i could, thanks goggins for the motivation, won't forget it.
It’s tony robbins for me lol
This is the best training plan ever, it did a great job for my 10k and it worked for me even though I ran in military boots. Thank you so so much for that
I’ve been stuck on 5 for a long time now, so this really helped
I started running 10ks multiple times a week because I took a few wrong turns when I was out running with my dog. the plan was to only run a 5k but I started liking the longer distances and now I've found some 10k routes.I ran cross country throughout middle school and high school. after high school I still ran regularly. I took a few years off of running and did CrossFit until I couldn't afford it anymore. it wasn't hard to get back into running shape.
This is absolutely phenomenal stuff! My race is 6 weeks out and this comes at the perfect time!
Great video guys, I stepped up to 10k earlier this year and I've been having a blast! I hope this gets more people into it!
how to go from 5k to 10k, run twice as far.
,😂😂
i think you may be on to something
Run the route twice.
Dude shhhh don’t give the secret away wtf
Hm I'll try to remember that
Thanks very much for that plan. I’ve completed C25K, albeit not very fast, and I want to take it further. This will be tough for an ageing ex smoker who has never been very fit, but it’s going to be great. Love your channel.
I m 40 . 6 feet tall . 95 kilo weight . Have been lifting weights since 10 years . Started running 2 months back. Managed a 5k run in 34 minutes. I m now trying to complete a 10 k run.......
Thank You For This Video.......
The Monday, Wednesday, Friday and Saturday training days are my favourite..
How about 10k to 21k training plan? I’m going to run my first 21k January 2020
Stay tuned. We have that coming in just a couple of weeks time
Mark Threlfall nice 👍
@1:28 oh mah lawd is that what I think it is?
I've done all the distances from 5k to the marathon. But 10k is great, it's not going to take over your life however it still has long enough to plan strategy and tactics. Now I'm looking at 10k to do Olympic tri distance.
Very balanced and pretty safe plan! Kudos for emphasizing recovery importance. Even Kipchoge does not have two consecutive days of intense training.
Perfect timing, because I'm looking at stepping up to a 10K in the spring.
Thanks for the link. I’m excited to try this!
Have fun!
Thank you guys... I was looking for this plan, amazing !!!!
GTN always have such wonderful Running videos. This is a really easy program to follow.
The 10km is one of my favourite race distances
Thanks GTN i will be running 10k's in no time
Thanks GTN! I just finished my first 10k following this plan and it worked great. Now I look forward to increasing my speed!
Awesome - well done!
I ran a 5k on a treadmill after 20+ years of not running at all (injuries in there too), my next run was 9k because thats how long the trail was. I had been walking briskly for quite a while (which got boring hence the running now).
Since most of the runs are at an easy pace, should the final race also be at an easy pace?
Thanks for sharing the plan!
Exactly what I was looking for, Thank you !
Glad to help - let us know how it goes!
@@gtn Hello, thank you again for this plan, even I started it from week 4 because I was running before, I did my first 10K yesterday, and it was 56;48. What's next ? :D
Always enjoyable..keep them coming....
Thank you so much for program running awesome!!!
Hey, today I managed to do my first 10k and I'm sooo happy! Thank you for this great running plan! ❤
Thanks guys just signed up for a 10k am an ok 5k runner so will try to implement your plan
Great video guys!
What an awesome plan!! Thank you!
The link doesn’t work anymore ☹️
thanks!! cheers from Brazil
Instead of 3-4 rest days might be better to add 1 or 2 recovery runs in as a substitute. Just help others blood flowing and maintain that base level for your engine.
Training for my half marathon I had two rest days per week, two recovery runs, two speed workouts, and the long run on Sunday’s. Really helped me build that base and I was shocked at the outcome.
The link to the training plan is broken sadly enough. Is it still available?
hi, thanks for the message. We will try and upload it to the website www.globaltrinetwork.com/training-plans 👍
Still not there?
@@justagerman140it’s showing a half marathon guide. Ugh
There are 5 heart rate zones. and when you write EASY you mean Zone 2 or Zone 3.
I have trained to 10K but want to try again and I have just run 5K and longer but need more control of 10K so I do not get injuries
Bent DK :-) 👍
I like this plan, it's not too complicated. Some plans have so many different types of sessions i I'd have to do research every time 😅
Hello guys, first of all thank you so much for this video! I followed your plan and I managed to do my first 10k ❤ I was wondering what routine should I follow to keep on improving my resistance on this distance. Should I keep the structure of 3 runs/ week, one of them being interval run? How should I structure my training routine? I just want my training to be sustainable and at the same time I want to keep challenging myself without aiming at increasing the distance yet. I will really appreciate your advise!
Link int working anymore, could we get a new one please???
Have only two weeks to go. I only did 5k this week. First time doing 10k
Simple question: what append on rainy day? Do you actualy run wet? Thank you!
What is exaxtly the definition of an easy run? Do you have any specific heartrates goal to shoot for?
Very good ! Love it !
Hi, do you never actually do 10km in the training plan?
Most training schedules won't have a race distance run in them, but will have a long run that is slightly shorter than the race distance. I think its because if you tried running race distance in your training it would take a long time to recover so you might not be able to get the rest of the sessions completed before race day and wont be ready. If you want to add in a race distance run into your training its best to incease the number of weeks you train so you have time to recover and carry on training before your race 👍
@@Fleaf13 nicely explained. thats how most athletes train for their sport. like football teams will never play a full fledge 90mnts game during their training sessions.
i would like to make a small adjustment to the plan. each Friday, do a 30 minute stretching / core / strength or plyometrics workout. alternate between the weeks
bikeanddogtrips great point 👍
Do you have any example workouts?
How to run 10k
Step 1= listen to gonna fly now
whats a easy run? like u can walk as well?
yes you can...easy runs you could go for a very slow pace as long as you keep moving for 30 mins strait
Do you have more advanced training plans for the 10 km as well? I want to run it in under 40 minutes.
Thank you!
Road Running vs Ground Running
Which is more effective
Hi guys, great video. Is it ok if i use my bike for the rest days?
Nice!!! I'll try it out and see how it goes lol
Gents, gd advice and i am aiming for continuous 10km one day , currently i run 5/6/7/8 km. what do you suggest to eat and when?
What is mean easy run ???
Thanks!
whats the different between jog and easy run?
I consistently complete 13 km under 82 minutes and 10km under 62 mins...how is that???
Can someone explain Thursday on week 5?
I ran a half marathon 2 days ago on 3900 elevation only hilly areas upwards and the 10k that i ran seems like nothing after it on a straight road
I have a cumulus 26, you think I should get a "faster" shoe to rotate with it on thuesdays?
I always (walk +Run) 7 Km in one hour every weekday, how can I complete within one hour?
Other videos also recommend speed runs/tempo runs, running reps of some distance at a fast pace + active rest in between, are those a good idea?
can i do other exercise on the rest day
can i do other physical exercise on the rest day , please reply and clear my doubt
I have run six 5Km races and one 6Km race in the last 2 months. I run 5Km in approx 35min, easy pace for me, 7:15/km. According to the plan I would have to run 2 times a week a 30min easy run, that would around be 4.5Km twice a week. I usually run two 1.6km recovery run, one 3km run and a 5km long run on Sunday. I feel that I would drastically increase my weekly mileage. Should I stick to the plan or increase my mileage a bit ore before starting?
How long should the interval sessions be?
I set myself a 4 week goal... damn it.
Can someone explain interval training? I've been doing cardio work for 10 years but never got into running outside. I can run 5k in 25 minutes, and for some stupid reason because of Gym closures I started running 5K every other day on max and injured my knee (bad shoes). So now I'm resting and recovering I'm looking into learning how to run smart with a program, however the couch to 5k might be to slow for my liking. So I'm looking to get into running a 10k, but I really don't understand what a an easy run, medium run, hard run, and interval is. An easy 30 minute run might be a 3k for me, would running a 3k on Sunday still work? I also want to note that I have run many 10k's on a a treadmill in an hour but never outside of the gym.
I am 24 and i managed to go from 0 (never ran before) to 10k in a month. This is my second month and I am doing 5-7k on a 7min/km pace like twice a week and everything is easy so far. I am not an expert but just go out there and run dude. Your body will tell you what is right and wrong. Forget about the treadmill.
When I run my 30 min easy pace training sessions, the distance is always around 5-5.5K
idk, but it's very comfortable pace for me
Today I did try a 10km run just felt short of it
Brilliant.. Thanks guys I'm trying to get up to 10k and be consistent.. I find it hard to pre stretch enough some times any tips?
If I do a good 5K, can I go straight to week 4?
As a beginner runner I'm failing to grasp one thing; during this whole program is it allowed to walk inbetween? So let's say the 8km run is that interval and those 20min easy runs. Are those all interval or is it straight up running the whole distance\time limit?
What if I only have 4 weeks???😬😬
I dont get it. I cant run more than about 3.5 miles. a little over 5k. I think I am running too fast. I just ran earlier 2.3 miles each mile was 7.8 mph consecutive. there was no way I could have ran any longer. I ran in my neighborhood which is really hilly but when I'm on flat ground I cant really run more than 3.5 miles when I do the river run for 3.5 miles it takes me 23:50 to run that usually. I really want to start running distance but I cant seem to do it
What stops you from going longer, are you just completely out of breath or do you feel like your muscles are too tired to go on?
Do you have a video for your first 1k? Maybe even 0,5k
What they mean by easy run 30min like at what pace
What is "hard"? Fast?
Can anyone help me? What is HARD and what is EASY pace?
What run did you use for the footage behind the training plan. I want to find races in Kona to run
When it says Easy run what does it mean ?
i am doing now 5k in 31 min but cant figer out the breezing stuff wiling to pay for help with that
so, is it fine if i go cycling for an hour during rest days? i would go swimming, but c19! pool's closed here. or do I need to sit and home and literally take rest?
I have bin running for about 7 weeks now i just started hitting 4 miles but I have just got a aching pain in my knee but in my training I never did s@c could that be y I have the pain
Hi Chris try backing off on your intensity and distance for a bit or sub a walk day for a run day for some weeks. When you start out your body needs to build areas up to keep everything in the right place. Otherwise things crop up like Runners Knee where the patella starts moving around causing pain. :)
form is crucial, always focus on lifting your feet up when running.
Would love to see a video about how to speed up the 5k
ua-cam.com/video/c3Rfn5TsT9Y/v-deo.html
And ua-cam.com/video/AdXG152joks/v-deo.html
Without forgetting ua-cam.com/video/nviIHEXNAL8/v-deo.html
When doing the intervals, do you rest at all, or just straight from 6 mins easy to 8 mins continuous and so on? Seems fairly obvious that you just go from one straight to the next, but I can hope can't I?
Any advice on tracking timing while running? Is there an app where you can pre-set times without having to continuously take your phone out to stop/start a timer? Thinking specifically about those interval sessions
Hi I know this is a little late but a fitness tracker goes a long way, doesn’t have to be a top of the line smart watch but an old Fitbit model is still great just to track your pace and performance
Is it okay to do calisthenics on rest days? Say monday wednesday and fridays? Can someone answer me?
I don't understand why in week one you say Sunday is a longer target distance run, but it's only 3km. I'd expect 3km to take less time than 30 mins, which is the time for running on Monday and Thursday. Am I missing something?
30 mins easy runs is easier than 3km "race pace"...
Where have all the Replies gone? Great plan for a 78 year old, who is only able to run 3 times a week without injury.
We're glad you enjoy the plan Brian!
I'm pretty fat so I need some honest opinion on this.
Last november, I started running. I could run like 200m max at a time. By march, I could do 7.5k. Then shit weather and injury sidelined me so now starting again since september, I've again built back upto 8k runs. I did my first 10k in 58 minutes. If I run to say fit and not for competition, how fast do I need to make 10 k time for it to be valid?
Pulkit Sharma If you have excess weight and you still can run a 10k in 58min then it’s pretty valid in my eyes. More than valid
@@theodoreiliaskos I still carry a lot of excess weight. I basically still look like Jonah hill in superbad.
my dude, 58min for a 10k is more than valid
i@@momolesinge7 Thanks man.
@@turningofthetide1000 Not excellent by a long shot when I hear everyone runs 40 minutes but I've received some positive reinforcement now so I am getting better everyday.
Iv just started being able to run 5k lately and this is just the kind of video I need!! But just have one question, as I said I can run 5k now and it takes me exactly 30 mins to do so, I do but pretty wrecked by the end, but when you guys say do an easy run for 30 mins should I just do the 5k as I do now? Or slow it down and do say 3k in the 30 mins?? Cheers
I would say just run with a comfortable pace and hit the 30min goal. Don’t look at the km’s. You should not be completely wasted after 30min so keeping that in mind adjust your speed accordingly.
Can u do all this on the treadmill?
Mlungisi Cingo of course. Just be wary of the impact. I do a lot of my running on a mix of terrain to minimise injury. Treadmills aren’t quite as hard as tarmac, but just keep an eye on it
Thanks buddy