How To Run A Sub-40 Minute 10K!
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- Опубліковано 9 лип 2024
- Running a fast 10km is something every runner should attempt. In this video, we're going to give some advice and tips on how you can take your running to the next level, and break 40mins for 10km!
Intro 0:00
Goals 0:17
Where You Are 1:19
Set A Goal Race 2:55
Planning Your Programme 3:42
Sessions 4:37
Long Run 4:56
Tempo & Threshold 5:17
Speed Session 6:17
Strength Endurance 7:26
Putting It Together 8:00
The Race Itself 8:58
Pacing 9:53
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(not) the best way to do it:
1. Don't sleep enough the night before
2. Go out way too fast and set a new 5k PB at half way
3. Try to not die during km 7 and 8
Worked everytime for me so far :)
Thanks for the video.
Make sure you don't eat anything before or the night before either
Doing it properly hungover, I can't advise in good conscience
I've run a standalone sub-40 minute 10k but my next goal is to do it in an Olympic distance triathlon.
So start doing pull overs with 10 kg dumbell so your pulling power will be ready when you start taking swim lessons.
Good luck!
Fast, u looking sub 2hr.
Took me four years of at times structured training to go from 45min 10k running race to 39:30 in an Olympic tri. Hoping to run 35min before I retire :D
are you joking? to run from 50 minutes to 40 minutes you need 3 month only
What if I’m 65yo?
are you joing? that you can do in 3 month
I still enjoy the content even if this video is not for me because it's not realistic for me to hit a time of 40min 10km
But one day.. 😊 (10km 1hr10min)
Always learning something and refreshing what I may know. GTN team is a pleasure listen to. (And I attempt some of workouts or I add adjustment.) 😅
Keep up the great content
"you've probably already twigged on this" -- I learn as much about Britishisms as I do about triathlon. Love it! :)
My 10k time has been around 43min for a few years. Granted, Ive only done run training as part of tri training, but about three years ago I did invest 3-4 months into improving 10k time and I've done it with a coach. My PB went from 44:30 to 43 mins (done on the track). To be honest, I was disappointed.
My last real 10k was 48min and will try 40min in December. I know, I’m mad crazy 😂
Funny that is what i was looking for because its my goal atm😂
My fastest time for a 10k* was 45 mins. I was happy with that. I was 190 lbs.
40 mins was a realistic goal 15 years ago. 😂😂 I am just getting back into running for the last few months. Looking to get under 60 mins, but I think I can get to sub 40 in the future!!!!
I see many of the shootings are done in Nice, I live there, you too? Nice vids btw!
In isolation, this seems like a reasonable amount of training, but how does one do this while training for the other disciplines also? Would love to hear how people balance the training between the sports. Considering my first 70.3 next summer. Cheers!
At the end of the video you showed an example schedule for 2 weeks. This schedule includes 'Recovery Run' in between sessions. What is the Recovery run? ie what pace/time should this be run at?
It’s race day today for 10 km. I’m a 16 year old boy. I Will reallt try to break 40 min for 10 km. I’m ready to give it my all.
Did you get it?
@@pepijnandes3127 Sadly I only got 44 min. I was sick 2 weeks before so I didn’t really get the chanse to train good the last week. And it was very hot on the race day too. But I compleatly overestimated the 40 min 10 km pace.
Is that track in Tenerife @gtn please? If so where to please as off there Thursday
Have a half marathon in 3 hours 😂. Aiming for around 1.30 with a target of around 40 mins for the last 10km with 50 mins for the first 11km. Sounds a bit windy and wet outside, so we shall see 😁
im 15 is it safe for me to train and complete a 10k (have only run 5k in the past
Glad to hear there’s no gym session 😃
I ran 40:09 a few weeks ago. I am already following all tips from this video. How can I still reach sub 40?
Run faster
@@justinhammer3366great tip! 😅
Well this plan is pretty impossible if you are also swim and bike training...which is what as triathletes we are probably all doing...Any suggestion?
The way to run a sub-40 10k is to average 3m:59s:99 per km. Ok, I’ll show myself out. Carry on.
Need some buffer time, for race normally end up longer than 10K.
@@ronfan92131 I know, I was just making a bad dad joke
I resent that
Losing 10lbs will generally take more than 30secs off your mile pace. If you can't run a sub 40min 10k, chances are you have a lot more than 10lbs you won't miss.
I have to do all this with 50kg of packing and a rifle wtf
recently I have the impression, GTN repeats topics from 5 or 2 years ago, which makes them far less interesting. If you are running out of ideas, I am sure, GTN followers have plenty suggestions to implement...
They definitely made a 40 min 10k video before
Another step is to be a man, it is a far greater accomplishment for women. A 30 year old man that’s an age grade of 66%, a 66% for a 30 year old woman is 45:08, 40 min for a 30 year old woman is 74.46%. So the ladies that get there are very fast!
lol, for 10 km in 40 minutes you dont need a trainingsplan. you even dont need interaval training
For lots of people that would be a great achievement 👀