I am actually training for sub 1 hour 45 min half marathon and the pace and training looks very similar just distance is long. I do my interval training with 1 min fast at 4:00-4:30 min/km and 1 min cool down between 5:30-6:30 min/km doing total of 10 round of each. Easy runs (I set heart rate as a parameter using my smart watch) I do 15km at 5:35 min/km pace keeping heart rate between 124-156. Threshold I do at 5:05-5:15 min/km Long runs on Sunday.
50:22 last week. But I did use the race as a training session 3x3k at sub 10k pace with 2:30 jog recovery. I'm 2 and half week until my target race. I am in week 13-14 of a 16 week training plan. I'm on point with my training but the mind needs a little more work.
Hi thank you for the video. In terms of progression for tempo runs. Let’s say a pace of 8:25 during a 20 minute tempo run becomes “easy”. Is it better to decrease pace time to 8:15 for 20 minutes or keep the 8:25 pace and increase the duration of the tempo run to 30 minutes? Thanks
Good question! For the 10k, I would focus on increasing time first, then increase speed. Like you said, if 20 minutes at the goal pace feels easy, add some more time to it at the end, ie) 25 minutes or 30 minutes. For the 10k distance, that's probably sufficient time to tempo. Any other distance, I would say keep the pace the same and just keep adding time. Thanks for watching!
Great video, very succint yet detailed! Thanks! My PB is 55', but I am usually only able to run about 3 times a week. Would it be OK to skip the Easy runs and focus only on the 2 speed sessions & the long run instead? Also, for the long run, would 10km at pace of about 6.00 - 6.15/ km be sufficient? Thanks very much
@CoachJasonatRunningSecrets thanks very much. Let me try that. I am not able to do any kind of training on the other days at the moment. Let me try and do some cross training / strength training instead. Thanks
Good question. That’s up to you and how much mileage you want to be hitting. During the week you could probably get away with 25-45 minutes of running on easy days
Nice! Without knowing anything else about your training, I’d say give it 8 weeks of 10k hyper specific training. Do two key workouts a week: 1 shorter one focusing on power; something like 400m repeats. Then do 1 threshold type workout where you do 20-30 minutes of running slightly slower than goal race pace. Also make sure you are running atleast 4-5 days a week. That should get you under that 50 mark 💪🏽
I find it easy to run under 50 on a flat service. I did it in 49 minutes on flat but the challenge is trying to get under 50 on flat and hills. I try and run on hills to make it harder. That's the challenge.
@@Food4thought2023 Good luck on your runs! Especially the hilly one. It's so much harder on hills. I struggle to get past 54 minutes on hills. Your legs start to stiffen up. It's all good though! 😜
My PB is 53 : 22 now and i just set my goal to sub-50 today and found this great video!
That is awesome! Thanks for watching
My PB is from yesterday! 52:10 on a flat course 🎉 I am preparing for my first triathlon so I can only run twice a week 🙂 Only started 5 months ago 😄
I am actually training for sub 1 hour 45 min half marathon and the pace and training looks very similar just distance is long.
I do my interval training with 1 min fast at 4:00-4:30 min/km and 1 min cool down between 5:30-6:30 min/km doing total of 10 round of each.
Easy runs (I set heart rate as a parameter using my smart watch) I do 15km at 5:35 min/km pace keeping heart rate between 124-156.
Threshold I do at 5:05-5:15 min/km
Long runs on Sunday.
Best time is 54:14, aiming for under 50 before October after a major training re-haul.
Good luck!
Just ran a 53:50 recently, now I have my sight set on the sub 50 min 10K!
Go get it!! 💪🏽💪🏽
50:22 last week. But I did use the race as a training session 3x3k at sub 10k pace with 2:30 jog recovery. I'm 2 and half week until my target race. I am in week 13-14 of a 16 week training plan. I'm on point with my training but the mind needs a little more work.
You got this!!
Hello, may I know what does 3x3K mean?
50:08 about 2+ years ago. But gonna clock sub 50 within the next 2 months 🤞🏾
👏🏼👏🏼👏🏼
my PB is 58:29 , aiming sub 55 next month before tackling sub 50
You can do it!
Hi thank you for the video. In terms of progression for tempo runs. Let’s say a pace of 8:25 during a 20 minute tempo run becomes “easy”. Is it better to decrease pace time to 8:15 for 20 minutes or keep the 8:25 pace and increase the duration of the tempo run to 30 minutes? Thanks
Good question! For the 10k, I would focus on increasing time first, then increase speed. Like you said, if 20 minutes at the goal pace feels easy, add some more time to it at the end, ie) 25 minutes or 30 minutes. For the 10k distance, that's probably sufficient time to tempo. Any other distance, I would say keep the pace the same and just keep adding time. Thanks for watching!
PS- I'm going to address this more in my online running community. :) You can join it here if you'd like www.skool.com/running-secrets-5014
what must be the mileage on easy runs and long runs?
Long runs: 10-15km. Easy runs: 30-45 minutes
Great video, very succint yet detailed! Thanks!
My PB is 55', but I am usually only able to run about 3 times a week. Would it be OK to skip the Easy runs and focus only on the 2 speed sessions & the long run instead?
Also, for the long run, would 10km at pace of about 6.00 - 6.15/ km be sufficient?
Thanks very much
Thank you! ❤️ I would try to do 1 speed session and see how your body handles it. What are you doing on the other days? Any kind of cross training?
@CoachJasonatRunningSecrets thanks very much. Let me try that. I am not able to do any kind of training on the other days at the moment. Let me try and do some cross training / strength training instead. Thanks
Hi! My 10km PB is 51:56!
How long should the easy runs be?
Thank you!
How long or how far are the easy runs?
2-5 miles during the week.
Thanks for a great video, i am targeting a 10k end of Feb after years away from running
Good luck!! 👍🏽
56:26 for 10k on mud ground. (Less pushback)
My PB is 51:58. Is it ok to skip easy runs, run 3x per week (lets say 2x long/easy run and 1x speed workout?)
That could be fine, depending what your other days in the week are like. If you’re doing weights or some kind of cross training, that would work
@@CoachJasonatRunningSecrets weights and rock climbing
Great tips.. I will try it out coach, my 10k PR is 53.56min btw 😁
You can do it!!
I've managed to get in the sub 50 club twice now. Can you do a plan to help me to now get to sub 45 please?
Nice! For sure. Shoot me an email: Jason.thomsen0802@gmail.com Let’s chat
54mins flat. Looking to reduce it to 50mins within 8-11 weeks
You got this!
How far should easy runs be
Good question. That’s up to you and how much mileage you want to be hitting. During the week you could probably get away with 25-45 minutes of running on easy days
@@CoachJasonatRunningSecrets could i just easy run 10k ?
Hi My 10k PR is 52.38 just 2 days ago, my avg hr was 177 and I’m 39yr old guy. When should I attempt Sub 50?
Nice! Without knowing anything else about your training, I’d say give it 8 weeks of 10k hyper specific training. Do two key workouts a week: 1 shorter one focusing on power; something like 400m repeats. Then do 1 threshold type workout where you do 20-30 minutes of running slightly slower than goal race pace. Also make sure you are running atleast 4-5 days a week. That should get you under that 50 mark 💪🏽
@@CoachJasonatRunningSecrets thank you 👍
Hola, yo hice 53 min los 10k de mi primer media maratón. La termine en 1 hora y 55 minutos. Me servirá tu plan?
I find it easy to run under 50 on a flat service. I did it in 49 minutes on flat but the challenge is trying to get under 50 on flat and hills. I try and run on hills to make it harder. That's the challenge.
I'm running a flat 10k this weekend and trying for a sub 50. Also running a very hilly 10k in 2 weeks. Will be interesting to see the difference 😊
@@Food4thought2023 Good luck on your runs! Especially the hilly one. It's so much harder on hills. I struggle to get past 54 minutes on hills. Your legs start to stiffen up. It's all good though! 😜
@@AlanBragg-bn7wx Thanks - I appreciate it. By actually sharing my goals it makes me feel more determined to do it. 🙂
51:44 😢
So close! You can do it!
10k trail + asphalt . 38 yo 57 minutes.
👏🏼👏🏼
@@CoachJasonatRunningSecrets did it at 51 minutes this morning! How much time should i let between these runs where i test myself at maximum effort?
48min30sec
train like you race and race like you train
ncie quotea
👍🏽👍🏽