How To Run A Sub 40 Minute 10K
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- Опубліковано 28 сер 2024
- Here it is! How to run a sub 40 minute 10K ...at least according to us :)
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....and here I am happily running sub 40 5k ._.
Nothing wrong with that.
That's having a nice walk. You see a lot and can enjoy the environment.
I've been running for quite sometime (best 10k 36:10) and I can tell you that that last advice as simple as it may sound is GOLD. The best races for me are the ones where I start slow and finish fast. Even for example for a 10k race, you start at 4:20 per k. Then you progressively increase your pace. Train fartleks for this. Not only your body adapts better to a progressive increase of rhythm, but also you get the boost from overtaking a lot of inexperienced runners who start fast and finish slow. Here in Portugal we call it "running from back to front". For intermediate runners I personally think it's the best way to achieve good results. Also to determine your optimized race pace, go to a race track and run 1k as fast as you can. You should be able to withstand a 10k race pace 30 to 40 secs above your 1k mark. Examples: 1k 3:30, 10k race pace 4:00 to 4:10 or 1k 5:00, 10k race pace 5:30 to 5:40. Great video!! ;)
thanks
My 1k personal best is 3:05, but I'm yet to break 20 minutes for a 5k. I just get this insurmountable urge to stop after 3-4 km when I'm running any pace slightly faster than 4/km. I think it's psychological because even if the pace is only marginally slower than 15km/h I can keep going quite a bit longer. Also once I stop after 3-4k I'm almost immediately ready to run again. No body ache, nothing. But while I'm running it just feels impossible to keep going. Hoping to break that 20min 5k sometime soon.
@@Wayword I don't know your background or your age, but that sounds like a classic case of need to work your lactate threshold. Try including 1k intervals sessions every 2 weeks at a pace slightly faster than your race goal pace. Something between 5-8x1000 at 3:45/50 with 2 minutes rest inbetween. That should help you with familiarizing your body with long distance high intensity paces. With a 3:05 k pr, running a 5k below 20min is very doable. 😉
@@wastelander1015 thanks for the tips man! I'm 24 , 182cm and 77kg. I used to lift casually and play a couple sports, (basketball and football (soccer if you're American)) along with cycling. My focus has always been overall fitness but recently I've started devoting a lot more time to running. I initially started because gyms and courts everywhere closed but now I just find it very fun to run and try to improve. A sub-3 1k and sub 20 5k are two milestones I really wanna hit. Thanks for the tip about the 1k intervals. I realised that whenever I do run 1k repeats, I push myself for a pb or something close to it all the time, so I'm forced to take longer rests. That's probably stunting my development in holding my lactate pace and hindering the carryover into longer distances. I'll definitely slow down and reduce the rest periods for a couple workouts in the week. :)
How'd you get on with your running times? Just replying as my fastest 1km is 3:21, but my fastest 5K is 18:33 (3:43 min/km pace) - You should definitely have sub 20 in the bag - I am sure you have it now. I'd have thought volume is maybe you're bottle neck if you're fast over short distances but can't sustain it over longer. Maybe increase weekly volume to build up your aerobic base. @@Wayword
I ran my first 10 km last Sunday in 1 hour and 10 mins. I was feeling pretty proud...until i saw this video 😒 i guess this should be the goal to run a sub 2 hours half marathon 🤦🏽♀️ greetings from Germany and thanks for talking in metrics
Currently, 50min for 10K is my best thing. Or more likely 63min for 12.5K.
Yesterday I did 67min for 12.5K and was completely destroyed, zero energy, had to rest like for an hour before I could do anything. Goal is 50min for 12.5K ....so 40min for 10K.
I started running for weight loss 11months ago. Started off with 97KG, now I'm at 79.9KG.
I count the time when I managed to run the 12.5K for all at once: 1:40hours.
So I went from 97KG to 79.9KG, and went from 1:40hours to 1:03hours-1:07hours.
Hey I just ran 40 minutes 10k again after 5 months of 41-42. It is a big milestone for many people.
I believe I can improve as the weather gets colder in autumn and winter. I am an inflammator...
Thank you for your support
Wilhelm Marencak how are u taking breath
Good for you. i was 42 mins 4months ago, still not yet crack this.
Almost 44 years old and i run a 5k in 16:45 2 weeks also. 10k 35 minutes flat, 15k 53:14 and 1500 meters 4:21.... I train much interval....💪
Are you here to flex on us plebeians ?
Why you watching this then?
@@kubaignaciuk1255 because you can always try to improve yourself....
@@rutgerhuisman2245 but you're running 10k in 35mins that's a far more advanced pace..why do you need to listen to Somebody tell you how to run a sub 40 min? Shouldn't you be watching how to do a sub 30 if you want to improve?
@@rutgerhuisman2245 just watched you running..you should have your own channel 🤣
Thanks for adding metric units! Hi from Guatemala!
I love how the glasses come on at 2:53 when the coaching starts. Game Time! :D
Haha! I've got a certain baseball cap that I wear on every run! When that cap comes on, it's time for business!
How to run a sub 40min 10K pace outside of America: it's 10 times 4:00min per 1000m. For Americans, this gets confusing. They run 6.21371 times 6:26min per 1609m. Much easier.
Isn't it insane that pros run 10k in under 30 minutes
It’s insane pros run marathons in 2:10
*under 2:00
A L Pro*
And that's the women.
Yes especially when I ran mine in 53 mins 😑
this program worked for me! just ran mine at 39:05 (strava jordan presley to see my progressions & training) had never attempted to run a sub 40min10k before, only ever focusing on full and half marathons. in pr-ing my half in may (1h30m), i noticed i had ran close to a 41:32min 10k on the back half of my half- just to give you perspective i’m at as a runner. so i thought i’d google some decent 10k times and the elusive 40minutes stood out and i found this video. i staggered the the last two weeks because of tightness in my calves and i skipped my last long run but did everything as close to a “t” as the video states and it really worked. i don’t recommend running hills in 95°f north carolina heat during june/july but hey, it maybe gave me that extra push i needed to hit almost hit 39!
get after it, striders! rooting for ya
6 weeks of training and finally did a sub 60 minute 10k run. Aiming to do a sub 40 by mid year
How did it go?
... And here I am happily running 10k in less than 50 min .... Waiting for the rain to stop so I can practice and run 10k in sub 40 min. I have nice hill outside my house, it is 3km long stretch with 3% gradient. Gonna practice there.
Great videos guys! Really looking forward to hit that sub 40 one day. thanks for tips!
I’m going to skip this one &
wait for the video on “how to fly”.
Love these tips! I'm trying to get a sub 50 first...stuck at 50.51 😅
Im gonna apply for ranger school in a couple of months. One of the tests is a 10k in less than 48 minutes.
I used to be a decent runner, but i have only lifted weigths for the last 2 years. I remember running 5k in 22 minutes, but I dont like distances longer than that (5k). Im looking forward to getting back at it tho.
Thanks for the knowledge. I am transitioning from lifting heavy and being strong, to running longer distances, and you gave me some ideas to incorporate into my training to make the transition more efficient. My goal is to run a sub 40, 5 mile
So glad to hear that the videos have been helpful to you. Go chase that goal and own it! Don't ditch the strength training altogether though - it's really beneficial to all types of running.
Same
Been at 41/42min for like 5 years now.... Did break 20min recently so Who knows!
ran a 18:37 5k the other day, trying to go sub 40 in a couple days, wish me luck 😂😭
Rooting for you!!
Give us an update!
Update?
Hello Coach, I learned a lot from you. I had a great performance on my 5km race last Sunday. I got 20:02 and 1st Placed on my first 5km race (PREAH MONIVONG BOKOR INTERNATIONAL HALF MARATHON) My game plan was actually to run under 20mins.But, the race course has a lot of elevations. Now, i am preparing for my 10km race on December 8,2019 ( Angkor Wat International Half Marathon) Siem Reap, Cambodia
Thanks again Coach
Ray
Last two weeks ago, i tried 5km...and i got 21:22 time...looking forward to get my 10km faster pace on June 16,201...40-42mins is my goal...
And ready to tackle more today☝️
Greeting from HK. Thanks for speaking Unit in metric system...:)
Lots of intensity each week. Should get someone ready. Pace discipline is so important.
takatsu5 how to increase that intensity
I figured out how to do most of this already. I think the part about discipline in the very beginning is so important.
i only just got into running and i am trying to break 45min for 10k, my PB is 45:52, this is very helpful, thanks!
I can't run a 20min 5k, so I gotta do that first!
also thanks for using the km metric system :D hello from Iran
I've been training for months and improved my times over various distances. I did a six mile race at 39:43 over the summer, my half marathon PB is currently at 1:31:31, I've done a 5k on Saturday at 19:48 (PB is at 19:18) and I'm ready for my 10K race on Sunday. Thanks for the tips guys, any pointers over what sort of time I should possibly be aiming for in the first 5k, more or less from a benchmark perspective.
Coach Nate is El mejor/the best. ❤🎉
I always like your advice nate it really works for me
Glad to hear it, Borris!
I like the kilometers indication, thank you.
I thought I was going good when I did 5 miles in 35 minutes without dying a couple years back (which the last mile made me feel like death). Huge props to someone who can run a 10k in 40 min or less. That's insane
To be fair to myself I was doing a lot of power lifting stuff and my running was always on the back burner. I was 185 lbs at the time too.
There's always some trade off between running ability and lifting ability. I'm sure you'd at least get down to a 45min 10k if you are willing to cut down some (and probably lose some strength in the process).
I use a rowing machine, do burpees, and jump rope for speed training mostly because I can do all 3 at home. I have a rowing machine.
Hey Nate!! Thanks for this video guide. I'm siging for this program today. Will check in with they progress
Awesome! Glad to have you onboard, Salvador!
ha I need to run a 20 min 5k first!😨
I need to run 40 min 5k first...
How can I improve from 5k in 30 min to 20 min
How does that make sense? If you could already run a 20 minute 5k what's the point of 4min 5x1km repeats with breaks in between. Or did I misunderstand?
What is a 1km repeat? I am also trying to go sub20 in 5k.
John Q Taxpayer it’s when you repeat the a distance (1km) a certain amount of times with rest, I would suggest slowly upping your mileage every week while having a tempo, fartlek,and a long 400 repeat workout (10-15 with low rest) after a year you should be in the 45-65 mpw range, if you have any questions ask or look on letsrun.com
Thanks for that point coach Nate , about knowing your course, I notice i run faster when I know the course.
Another great vid, Coach Nate
Run my first 10k race today in 43:38 after 8 week training plan. The sub 40 is so tempteming... But I will take my time :)
Have to say brilliant advice thank you 😊
love to get a similar video on how to run a 2 minute 800metre - thanks
Hey David,
Try this video ua-cam.com/video/fQS4YYb5TBg/v-deo.html
I don’t see why we have to use complicated metric system, should we not simply call it a 6.124 mile race?
Ha! So good
This was awesome!
I think I ran a 25 minute 5K yesterday but I’m not sure. My watch said 25 minutes but I’m convinced I actually died on that run and seeing 25 minutes on my timer was just my death thralls before I expired on the walkway in the park.
running my first 10k in 6 hours
Hope it went well!
@@TheRunExperience thanks man it did sorta, did not go sub 40 haha but this video helped me a ton. onto the next one.
The thing is he's speaking to a certain group of runners because so many are lucky just to break 50. For me breaking 50 was my milestone. I could never do it trying to pace myself for some reason I would always tail off and finish around 50.22, 50.26 and some 51's & 52's. However when a buddy of mine and me would run a 5 mile tempo usually once a week I noticed that I was running it around 38 to 39 minutes. So I thought heck I should be able to break 50. So I started running the first 5 miles of my 10k race pretty much all out the same as if I was running a 5k or 8k my goal was to be around 38.30 to 39 minutes then that last 1.2 miles I knew I could struggle in and get in even if I slowed down to 10.30 or even 11 minutes I could still keep it under 50. That strategy got me a 49.36. 49.34 & 48.34.
Fantastic video. These workouts are going to help me get my 10k target (which is at 50 minutes now). In addition to the workouts mentioned, how long should I look to keep my weekly long runs? I guess accelerating my pace towards the end of the long run would help too...
Thanks once again
You're correct about accelerating the pace towards the end of the run (hitting race pace for last bit would be great). You could keep your long runs between 5 and 8 miles, depending on where you are in your training.
Liked and subscribed; very helpful information.
Tiring just thinking about it 😊
Yes i v been waiting for this info
This was highly interesting, thx a lot
Bro I can barely run right now but I think I can hit under 40 in the next few months. From couch to 40m 10k let’s get it
Can you also make a session for much slower 10k runners? How to improve sub 60 minutes to sub 50 minutes 10k?
Noted for future videos! You could also use this same progression but simply change the times/amounts of rest to match what you need :)
Who is here for ranger school prep?
Thanks Nate! 5x1 km & hills for how many days a week please advice and how many rest days.
This progression can be tested just once a week, but in combination with 3-4 other running days (drills, intervals, hills, long run) and 1-2 days of strength training! Make sure you're resting at least 1 day per week and mobilizing DAILY!
nice tips
trying to work my way to sub 40 my pr is 44:46
I’m working my way up to a 10k I can run a 26 min 5k and I’m 11 years old I’m trying really hard
Almost 44 years old and i run 35 minutes flat on a 10k, and 16:49 on a 5k
You're flying!
My best time is about 52 minutes for a 10k. I'm about 10 kilos overweight and so I'm trying to lose that so that I can speed up and hit a 42-45 minute 10k in the next couple of months.
Edit: I do not think I'll be able to lose the extra weight in two months. I mean I want to hit my ideal pace in the next couple of months and steadily and simultaneously, lose the kilos.
Thank you 💪🙏
My first 10k 48 minutes I did 2 weeks ago, and my 2nd I did it in 54 min a week later
I'm watching a video like this when my fastest pace has been 4:34 for 400 meters after which I was gasping for air. 😅😂
Go back in time and start running at 15.
when you do the rest its walking? WHen you say "catch your breath" is that a slow jog or walk or just stand still and breath?
Has someone who's been running for quite sometime I advise you to start by walking between reps, but later acquire the habit of slow jogging between reps instead of walks. What you should never do is stand still between reps. Keep your body moving and take deep breaths to better oxygen your body. ;)
2 weeks ago I ran a 45:11 10k and Friday I just ran a 44:24 10k. Still trying to get to 40:00 10k
it’s crazy how this is a bare minimum to pass special forces physical fitness requirements.
How you figure?
Im 43 do you think my age is to advance to dream in 6.5 yesterday i run 7.7 mile
Hey coach nate for example 1k on Tuesday, thu hulls, so the 6-8 miles Sunday, face finished how often run this pace, well basically i need your 10k race plan, also knowing course important, becase at mile 40 it feels far away when you dont iniw course
i can 3K in 11:07,5k19:30,but My 10K is 44:57 too bad, i wanna run sub 40 within15days, i will try My best!
lionel lionel hmm you look like a short run type of runner. I got 5k in 20:35 and 10k in 44:15 last sunday ( new PB old was 45:30) . Try to focus on longer intervalls so i mean 1km 1mile 2km 2 mile repeats. You need to be able to hold your speed for longer
I got a personal record on thread mill 3k 11:00, 5k about 21:00, 10k, About 42:00..
that was 4 years ago, (I took a break for 4 years) And I did a 9k in 1 hour a few days ago..
at least I still could run for a hour even after 4 years.
yep i can 3k 10:57 , 5k 19:22 and 10k bit faster than yours hahah
lionel lionel yes depends on the preparation you have a good PR on 5K in front on this your 10KM can be run in 40/41 mins, no problem
I smashes my pr to 19:13 in the 5K two days ago.. What is a reasonable time for me on 10k?
45iish?
Is there any progression throughout the 8-week plan regarding the descending pace runs (the third run type you are talking about)? Simply increase the pace as I progress to race day so that the last section would not only be somewhere below 4:12 pace (in kilometers), but perhaps somewhere in the 3:50 or 3:55 region?
Hello. What about if we don't have hills more than 2-5 meter?
May be I miss, or you did not say about rest days.
Thanks coach Nate , this is my goal but I really want to run my marathon at 6:30 to 7 min pace do you have a program for this on your website? Also my easy pace is 9:30 for 6 miles. April 1, 2020, my race pace is 8:30, I would also like improve my 10k pace
Hey Nate can you talk about running with thalassemia i.e. genetically low hemoglobin? I have thalassemia and anemia. Do I have a lower ceiling in running potential than normal people? Thank you!
I use miles whenever using motorised transport and metric whenever I run/walk/swim. I can visualise metres for kilometres but I cannot visualise yards for miles. Plus kilometres go bye quicker so progress always seems faster. Does anyone else do this?
I ran a 43min 10k about 4 years ago with very little training. I'm currently in the 45-48min range at the age of 41 (I'm not training that much right now). Is a sub 40 still do-able or am I past it? It's kind of a dream for me.
Definitely do-able with the right plan! Give this progression a try for at least 6 weeks and if you start seeing results, keep it up for a few months (adjusting paces/rests as needed to keep shrinking time) and you should be there.
Thanks for the reply.
km from Libya
For the intervals should you take complete rest, walk or run at easy pace? Many thanks! Great video!
trimmytrish Walking or comfortable jogging is generally best for catching a breath
Walk would be just fine for your rests!
I run 5k:23min and 10k is 46min. Can I run 10k sub 40 ?
If you can run a 46 min 10k , your 5k should be faster than 23 min. Unless you didn't actually run a 10k and simply extrapolated linearly from your 5k pace...
should this training also help to get more stamina from some short aeorobic segments?
Hi Coach, Is it ok to do a 10km trial even my race is in 15 days? My 10km race is on June 16,2019. Need the advice from your team Sir....
I am 44, been running for 2-3 years and was recently able to achieve my first ever sub-20 5K thanks to your video. It was really hard and I barely made it. Do you think I have a shot at training for a sub-40 10K in the time frame you mentioned, or should I give it a little more time?
did you make it?
@@peterbrown7810 Yes, but took about a year and a half after I wrote that comment. And just barely. Was one of the hardest races I’ve ever run!
@@willrice2677 so now how your time for 10k??
@@igordragoslav9672 just ran a 39:17 yesterday. Progress is slow but gradual.
so maybe a dumb question but, am i right if this program should be schedule like: in week 1, say on Monday you do the first interval training, and then say on Wednesday you do the hill run, and then the 6-8 mile run with descending paced effort on like Saturday?
I'm pretty far from that ballpark at the moment, started running 2 months ago :-) But the video itself is very interesting.
Hey Marten! Yes, these are workouts we recommend for finding that 40 minute 10K. You could definitely break those up that way, but could also adjust them to better match your regular training routine. The main takeaway here is that all of these elements are important in trimming your time, and these are some ideas we have in how you could incorporate. If you're looking for a full blow training program you can see those options here: therunexperience.com/training-plans Thanks for watching!
Hey I can't run 2 days in a row. My knees hurt so bad and I actually need to rest at least 2 days before I can run again with no pain. Badly need your advice :) I have just been running for 2 months. I came from cycling and I'd like to train for runs so I can join Duathlons.
Sounds like you'll need to incorporate some strength work and injury prevention exercises into your routine. Have you checked out our programs? therunexperience.com/training-plans/#program-information9
I couldn't pay attention to anything except the guy trying to take a cliche selfie in the background the entire time.
😂
What if we have no hills. We have some bridges, but they don’t take 30 sec to run up to?
You could do this on a treadmill at an incline (something between 5 and 8 % gradient would be perfect).
What’s your 10k pb Nate?
is it normal that I run a 18:30 5k and i can't get sub 40 10k
Definitely different obstacles, though we'd hope it worked out easily like it does on paper. Keep up the hard work and use the progressions in this video to help you get sub 40!
This video coming out before I knew running😃😃 my PB 10K IS 44.43 it's possible or not for sub 40
I can pace you for a 40 minute 10 km
I usually run 6 miles in 40 mins
I'm gunna try and debut at 39min
I'm currently at 46 min, give me about 6 weeks ill fcking do this run sub 40 mins
Run faster?
Why 5x 1k
and don't 8x 1km or 4x 2k or 6x 1,6km ????
In this particular progression, we use smaller sets to increase focus on speed. Sometimes high volume (many rounds) can lead us into that moderate-slow pace area that we're trying to fight.
If i am not a runner and i want to enter 8 km race after 4 month time can i??
you could. download the app called couch to 10k. zero to 10k takes about 14 weeks so 8k can be done in 2 months
I’m at 1h 😂
I’m working on sub 30 5k
Awesome goal!
Funny the teacher I work with always says that about math...how do we eat an elephant, piece by piece