How To Run A 10k! | 10k Training Run Plan
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- Опубліковано 26 сер 2024
- Today, we're helping you to step up your running distance from 5k to 10k! If you're preparing for a race, or just looking to up your distance, we've got the info for you! Mark and Fraser are here to run you through our list of tips before providing you with a step-by-step training plan to follow to get you ready for your 10k!
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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.
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
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.
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?
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
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
A guy in the SAS (British special forces) ran 7km in morning and night (14km) each day
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!
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.
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
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.
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 👍
Perfect timing, because I'm looking at stepping up to a 10K in the spring.
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.
Very balanced and pretty safe plan! Kudos for emphasizing recovery importance. Even Kipchoge does not have two consecutive days of intense training.
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.
Thanks for the link. I’m excited to try this!
Have fun!
Thanks GTN i will be running 10k's in no time
The 10km is one of my favourite race distances
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!
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!
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!
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 :-) 👍
Thanks guys just signed up for a 10k am an ok 5k runner so will try to implement your plan
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! ❤
Always enjoyable..keep them coming....
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 😅
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
@1:28 oh mah lawd is that what I think it is?
What an awesome plan!! Thank you!
What is exaxtly the definition of an easy run? Do you have any specific heartrates goal to shoot for?
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?
Thank you!!
Great video guys!
Simple question: what append on rainy day? Do you actualy run wet? Thank you!
thanks!! cheers from Brazil
Have only two weeks to go. I only did 5k this week. First time doing 10k
Hi guys, great video. Is it ok if i use my bike for the rest days?
I have a cumulus 26, you think I should get a "faster" shoe to rotate with it on thuesdays?
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?
Very good ! Love it !
Nice!!! I'll try it out and see how it goes lol
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?
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?
I always (walk +Run) 7 Km in one hour every weekday, how can I complete within one hour?
Thank you!
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.
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 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
How to run 10k
Step 1= listen to gonna fly now
Can someone explain Thursday on week 5?
The link doesn’t work anymore ☹️
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
I consistently complete 13 km under 82 minutes and 10km under 62 mins...how is that???
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?
can i do other physical exercise on the rest day , please reply and clear my doubt
What is mean easy run ???
Thanks!
I set myself a 4 week goal... damn it.
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?
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
Today I did try a 10km run just felt short of it
whats the different between jog and easy run?
Is it okay to do calisthenics on rest days? Say monday wednesday and fridays? Can someone answer me?
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!
What is "hard"? Fast?
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?
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
can i do other exercise on the rest day
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"...
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.
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
What run did you use for the footage behind the training plan. I want to find races in Kona to run
Can anyone help me? What is HARD and what is EASY pace?
Hi guys
Enjoyed the video. Will use it to get back training after recouperating from a Hernia surgeory.
But how do you combine swimming and cycling into this for a combined upgrade from sprint to olympic distance?
Pray expand the plan for us soon to be 46 age groupers who really enjoy both the training and competition days, but dont really care to be on the podium?
Thanx
Uri Taub Hi Uri. We do have some videos and plans for sprint and Olympic distance already, although we will have more coming this winter too.
I actually used to coach some 40+ and 50+ athletes, so I’ve learnt a lot about the training required at that age. I will make sure we do a video on that soon
@@markthrelfall3577 much appreciated from us old folks!
Cheers
How long should the interval sessions be?
If I do a good 5K, can I go straight to week 4?
Do you have a video for your first 1k? Maybe even 0,5k
What do you mean by easy run for 30 minutes..( whether we shouldnot stop and run) whaat does it mean..can someone..tell me please
An easy run usually means you can easily hold a conversation. We have a video on it here 👉 ua-cam.com/video/mifojj_pgKM/v-deo.html If you'd like to check it out! 👀
What strength training (if any) should I also be doing alongside this?
Legs legs legs
The farthest distance this plan reaches is 6k on week seven, and the week after is race day with 10k. How am I going to bridge this gap?! Is there something I’m missing?
Wouldn't it be the 8k on week 6?
Week 7 is easier so you can recover better before the 10k.
What they mean by easy run 30min like at what pace
I don't undertstand how this is a plan for progressing from 5 to 10k, when the "long run" on the Sunday in week 1 is 3k at an easy pace?
If I can already run a 19 minute 5k, how is 2 30 minute runs in the week and a 15 minute easy run going to help me?
This feels a lot more like a beginner program, than someone looking to improve from their 5k runs.
I have the same problem. I guess you can adjust it to your level. Maybe you can start from week 3/4?
What if I only have 4 weeks???😬😬
Kona town
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
Hy brother...i mean to run 10k within 24mint did i reach that tell me brother