How To Run A Sub 40 Minute 10KM Race in 2020
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- Опубліковано 28 сер 2024
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Are you seeking how to run a sub 40 minute 10km race? If so, I hope this video which includes some of my top recommend running tips will help you make that next big leap in your running. Focus on consistent training over 12 and preferably 16 weeks in length and you will make significant gains.
Remember, it isn’t just about physical training but mental preparation as well. The best middle to long distance runners are spending approximately 40% of their weekly volume at or below goal race pace.
Check out the resources below to help take your preparation and racing to the next level. Leave a comment, like, share and subscribe. Thanks for your support of RunDreamAchieve.
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Nathan Pennington, MBA is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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Thank you Nathan for your helpful and proven tips👍🙂 I ran 39:16 for 10K last week and I am very happy. Mile repeats, tempo runs and long runs really helped
Awesome job Alexandre! Nice work brother! Keep up the great work, next up sub-35 for you. You have the wheels to do it.
I’m right at 40 min 10K (40:41) and I cannot thank you enough for this info! With your help, I WILL GO SUB 40 in 2020! 🇺🇸🏆
You are right there brother. Keep up the great work and yes you will go sub 40. Let me know when it happens.
Have you gotten sub 40?
Only a novice, but really enjoyed this video. I'm at 44:32, so far away from 40;00, but this evening just ran first 1km at 4:00, so getting better!
Outstanding work Greg. Please keep me posted on your progress. You are certainly capable of breaking 40 minutes and superior work already having dropped a 44:32. Well done! 2022 is going to be a great year for you man.
Such a decent video! Thanks for the tips!
Thanks for your support Josh. Keep me posted on your progress this year. Continued success to you.
Okay i have subscribed to your program, makes a lot of sense. Been trying to run under 40min for a couple years now without much success. Not sure if it is possible at all as I’m 6’6 and 105kg
You have the right mindset. It all starts with that. Keep hustling and putting in the work. You are going to have a GREAT year of racing.
Great advice👍
Thanks for the support TRG. Continued success with your training and racing.
Great video! I am also around a 41 minute 10km runner and hoping to break 40 soon.
I have a question about the long run variations. The variations sound fascinating! My question, though, is about the slow long runs. You say that every other week should be a long run at a slow pace... how slow do you recommend? Although I generally do my long runs as progression runs, even the fast end doesn’t quite hit marathon pace and the average is usually around 5:30/km. Although that’s much slower than my marathon pace, it’s still much faster than my recovery days, so I’m wondering if 5:30/km is slow enough to be considered “slow.” Hope that makes sense....
Hey Will. Appreciate your support. If it is a recovery long run I wouldn't even focus on pace..focus on the distance and time on your feet. Ive trained with 2:10 marathoners who would run 9 min mile pace on their easy days, complete jog. Nice work having already run 41 minutes for 10KM. That is solid running for sure and you WILL break 40 minutes.
@@rundreamachieve Thanks so much. I’m going to incorporate your ideas into my training, and I’ll let you know when I make it!
My pleasure Will. Keep up the great work.
Thanks for a great video Nathan! I have some running experience in me and have recently decided to go for one of my bucket list items (sub-40 10k). I'm currently in the aerobic building phase which I heard is good. Does this contradict what you're saying? Am I supposed to do 80% of this 16 week block in HR zone 2-3 just to build aerobic capacity? In general, what kind of milage would I be aiming for per week?
Thanks in advance!
Sounds like you are doing things right Adrian. First, build the foundational mileage then move toward a 16-week block of specific training. You want to get that sub 40 10K race pace to feel more in control. I would focus around 40 percent of your weekly volume needs to be spent training at, near or far below sub 40 minute 10K pace. Mileage should be between 30 to 70 miles per week. Remember, it isn't the volume but the quality of the work that counts most. If seeking more ongoing coaching you can check out courses.rundreamachieve.com/membership or look into the training plans at www.rundreamachieve.com/shop Hope this helps. Keep me updated on your progress. I see some big PRs in 2022 for you man.