If you are running alone, play tag with bystanders, which may even be a lightpole in the distance or pick rabbits running faster, ahead of you in the distance.
I ran myself out of depression😊 My first run was only 750 meters about 2 months ago but I continued to practice and yesterday I ran 11.20 km in 1 hour 15 min..So proud and happy that I could do that. But sad to see I am the only one who runs above 5km in the park.Other young guys just sit on benches with friends and smoke or just walk like old people.They are 10 years younger to me. I am 35🙂
You give me hope that I can do the same. I know what you mean about young guys, they generally don't like long-distance running because it kills their gains and it's not as immediately rewarding as weightlifting, maybe you will inspire them to start running.
Was going to give some hints and tips .. but having read the comments on here .. my biggest suggestion to anyone working hard to run a sub 60 min 10k is "comparison is the thief of joy" .. ignore all the "well I ran my first 10k backwards and still did it in 35 minutes" comments, who clearly don't get that this video isn't aimed at them.
If anyone had actually done that, running backwards in 35 minutes on a 10k, then I actually think they should be allowed to brag about it in the comments 🏃♀️
Just upped to 10km run this evening. I was getting quite good 5km times at 22-24mins depending on the day. Been running, cycling and swimming since maybe, July? I got 47 minutes on the 10km this evening and it was really a special feeling. Thanks for the inspiration on getting fit and how to do it, GTN!
It is good to see my training plan align with what you say. I already do a 55min 10K. It took some time to get there. Now I am trying to improve to 50 Minutes. Great video, Cheers.
As someone who started at running 34 minute 5k's i can tell you as soon as you just improve your time running and distance, your speed will also increase. Just focus on running longer everytime you run and increase the distance ran as soon as your runs start feeling easier.
I am 54, started running 16 months ago with 1/1 minute.Today I finished my first 10k at 57:45. never practiced running before. Your videos helped me to keep up. Progress in my age is slow but there is progress. Thanks. I am not your target group but anyway, your kind approach to encouraging runners helped. Regards from Germany. J.
As a recovery run I did a 5k 3 weeks ago at 38 minutes. The next week I did 10k at 82 minutes. Last week I tried a faster 5k and did 34 and 1/2 minutes (Not recovery). This week again at recovery pace 78 minutes 22 seconds. I am very happy with that improvement and it felt really good. Was super consistent the whole distance. I know it is not super fast, but as I never managed to run a mile before February this year I feel good for getting 6.2 miles in that time at only my second run at that distance. It is making my shorter runs feel super easy as well. Legs felt so much better after my second 10k than my first.
@@JNelmes1709 Thank you, still running, just short of 90k so far this month. Feels like I am more consistant around 6 min a Km. Might need to do some speed work but not to worried about that. Going to focus on running 5-10k maintaining that speed and that should make the shorter distances easier. Certainly much fitter than before, running is easier and I don't get DOMS.
Dude how you reached to 10k... I'm a beginner I want to run 10km in whatever time no problem but I need to finish it.what plan did you implement Pls share..now I can run only 3.5km
@@vipinotp6465 for my first 10k i just ran really slow, like 9 min/k and if you get winded, slow down even more and take deep breaths through your nose until your heart rate goes down, good luck m8
And ... always remember to breathe, both with your nose and mouth. A common mistake is to hold your breath when you push yourself, which means that the body does not get enough oxygen. This (again) means that the body is unable to perform to the maximum.
I am 36 and been running on and off for 6years. When i started i could run just 500ft before i needed to stop and walk.I dont run to compete, but for enjoyment.My 5k in 36mins, my 1st 10k was 2 months ago 1:40m and currently at 1:15m.Thank you for the advice, i ll try some of them.
Posted my fastest 10k time during my first ever 10k race event. 58.59 was my time and I haven't had it under and hour since! I swear it was the course and the buzz of the event that powered me on.
I started running running january 2nd 2017 ... I couldn't run 3km ... starting up to run 5km is the most difficult ... 10k, 10miles, half marathong, 35k ... done it all ... the start is the most difficult. Just remember this: do lots of slow runs ... run 2 times a week ... you'll get there easy.
I have only around 9 weeks until this year's Bridge To Brisbane 10k. I've been doing gym work just for health and fitness since March (it's August as I type this), but have only just decided to bring actual running into the mix. Love the info in this video, and am already trying to plan out a training routine. Thanks for all the good stuff!
i am a woman in my 20s. i started running regularly since 2020 and i now run a 56 min 10km in a warm climate 30'C. this is just a tempo run with a pair of non fast training shoes. i guess i can run a sub 50min at races and in a cooler climate. my 10km before training was 76min and i am now >20min faster :D i follow a lot of japanese runners on strava and they are my inspiration. they are the true definition of hardworking. japanese like to train by mileage and they don't do many speed workouts. although it might seem inefficient for some, it works for them. my current routine for 21km. Mon 5km recovery Tue 10km easy Wed 13km easy Thu 8km easy Fri 16km long Sat rest or 6km recovery Sun 12km tempo or speed i wish to do more but i only have 3 pairs of shoes (using Novablast & Vomero. have already worn out the 3rd so I used it for recovery runs). once i run sub 50min i will get a pair of fast shoes :D
@@mahindraakkala007 it's better for you to follow a male strava account. for men, i've seen them improve their pace faster than women. i took about a year from 76min to 56min, maybe for you it might be faster, probably half a year.
The good news is that we are triathletes. Our cardiovascular (CV) systems cannot tell the difference between a long run and a long ride. Long bike rides can help you get your CV system used to the concept of long sessions of aerobic work without the pounding a run of similar time. You still have to do a bunch of long runs, But you will tremendously help yourself by incorporating bike sessions of 90 minutes into your training, which can substitute for some of the long runs. A very good video though. Thanks
I found cycling complemented my running and football very well. Never been a road cyclist, but trained for a works charity ride from Chester to scarfel pike. That first ever 60 mile ride nearly killed me but I swear my stamina and fitness improved ten fold so I do have a place in my heart for cycling.
Ran my first 10k yesterday (9/16), I followed the 10% increase rule (5k to 10 k practice starting from July 5th 2023, my first run was not even 200 miters) and to my surprise during my first 10k I broke my all time best 5k (26:54) and finished my first 10k sub 55 mins .. My target was sub 60 mins 😅… shattered… Believe me it’s an Amazing feeling and sense of accomplishment. Pat on my shoulder 😊
My best 10k was 63:25, managed it once and never again, that said i was 110kg and dropped down to 88 in 6 months, i run 6 days a week but now i feel im kinda stuck at around 70min 10k +- i am having hard time improving that. I also work physical work maybe i am doing too much i dont know.. i just started 1 day and decided that ill run every day with no knowledge.
Started running this year. Did 3x 10kms and broke 60 min 10k by 7 seconds on Jan 4th. Then went crazy and did a half marathon 4 days later 2 hours 7 mins. Learning to love running still. Cycling otherwise
Like my own story with running actually. I started between Christmas and New year and I love it and its been amazing realising my own level of fitness. My baseline is doing 10k runs and on the 23rd I pushed and done a 2 hour 20k run which was awesome to achieve as I've signed myself up for a half marathon which is meant to take place in May. All the best on your running journey bud. ✊
Its all about pace, even at my age ( 60 ) I can put in a 48 min 10km as long as i don't try to blast off, same on your bike or anything its all about pacing
My first 10 K was 1:40 mins. Then it dropped massively to 1:11 mins in my second 10 K and I have done 8 - 10 K runs and I am now at 57 mins. Frankly, it’s a mental game. have fun and always run with people who are better than u at it. Their pace will keep u going and do better than just be okay with finishing the distance. It’s cool to finish it though. Celebrate ur run time and chill. It’s about enjoying it and not going crazy over gadgets and music and what not. I run in my lose clothes , no music, no gadgets to track except my run app. And I can say - it works for me.
Im 32 just started running about a month and a half ago.. Never ran my whole life, just ran 10km in 54:26 and that was actually pretty easy.. Just paced myself and ran slower than my typical pace which is usually about 7:25ish a mile but i usually only run 2 to 3 miles at a time... So that was a big step up in distance and didnt want to wear myself out
I trained alot for my 10k and got a time of 40 minutes and 40 seconds at age 15. I was really happy that all of my hard work payed out. I'm nog werking hard for sub 40.
Thank you @ Global Triathlon Network for your valuable training tips and experience. I started watching your videos since last few days. Yesterday I recorded a sub 30 min 5 K PR of 27.51 mins. Thank you from the core of my heart.
Interesting. I basically did everything wrong so far :D When I started running, I had a hard time doing 3k... after a couple of runs I was sort of fine doing 5k, so I thought... f*** it and went for 10k. That's what I'm doing ever since about once a week, sometimes twice, sometimes skipping a week... after about a year (without doing anything but running) I've managed to do 58:35. I suppose at 5k I'm not any faster though... Unfortunately I can't avoid hills nor wind at my place. :( I will be trying to apply the tips here in order to improve my speed. Also, thanks for making a video for us slower folks.
In the interval training, what should be the speed difference between jog recovery and the hard parts? For example, if I do 12 kmh for the fast part (5 min per km), what should be the recovery?
It depends on the distance of your hard time. But in 1 k’s, it’s important that you don’t run to fast in the easy part. I run 8 hard 1 k’s at 3.30 pace, and 2 min easy between each at 5.40. Then 6 200 meters at the end of the 1 k’s for speed training. I would ran at 7.00 in your easy time, in 2-3 min, and maybe 4 1’ks, and 2 200 meters and 2 100 meters pretty fast, but not sprint at the end of session. That’s how I like to run. I have ran 38.20 at 10 km at 14 years old, so I know what I talk about. Good luck👏🥂
It would be nice if comments included what age group and time for 10k. I’m 52 and can post a sub 60 min but would struggle with anything under 50 mins at my peak.
I remember watching this when I started running. It seemed like such a feat lol. Now I’m running sub 45 10k’s and ultra marathons. Crazy to think that was less than 2 years ago.
My first 10k(July 3rd) was 1hr13min so daunting but then yesterday(July 31st) I was running 10miles and hit 10k at 1hr4mins just need to shave 5 mins off to hit that beloved sweet spot 😬
I still dont understand on how to follow this plan, which one i should do in this video? it just explain speedwork, tempo work, etc but what should i do in week 1 , week 2, week 3 and go on?
M, 36 years old, 173cm, 83 kg. I do not run a lot. I run once a week mainly 5k. My 10k is 1hr6 min 42 seconds. Maybe because there are hills and inclines. The problem I have is knees going slack on concrete in the last 2 km. i do weight training 3x a week with a PLP split.
Im not sure why my 3k(12:00+) , 5k(21:00+) and 10k(43:00+) are all around the same pace. 🤣😂 Im not getting better, more like im stuck since the first time i ran a few months ago(even tho i think i can do better). Im worried most of the time if i push my self too much, because i ran alone.. in my mind *what if i collapse while/after running*
I cannot get anywhere near I’m at 65.30 and just can’t get past it, I am wearing Nike huarache’s could this be the issue??? Im 3 months deep into running and 17stone. Will new footwear make a big difference?
I started running last week and decided I would push myself through a 10k after running 6k without much difficulty. Unfortunately it was really hard to find my pace and I started off way to fast. Ended up needing to walk for a bit. At the last 2km I finally found a pace 6:45 which I felt I could hold indefinitely. Unfortunately that pace isn't too far my finishing time of 1:11:10 (7:07 pace). Hopefully next week I will be a bit closer to that hour time.
Love your video. My best for 10km, is 41:07, although usually run a 42/43 minutes for 10km, would love to ran a 10km in under 40 minutes (any tips) have done for ages and ages. Always wondered with Triathlon (what's people favourite event) out of the 3. GTN, what's your favourite one. Running, Swimming or Cycling.
I ran the bay bridge 10k in 1:11 because I had to stop at the plastic crap shack if I hadn't got the bubble guts it would've been 1:00 lol!😂 #CrappyTime
This would have been helpful on Saturday lol. Ran my 1st 10k 52:40 could have done better, but was not sure about pacing myself since I never did it before.
Pb yesterday austin 10k (4/2024). 66yo, 59:06 previous was 69:40 . Austin 10k is hard (for me) it has 3 longish hills which really drain my energy. Maybe one day I’ll try a flat 10k (if such a race exists in Texas). Fastest in my age group was 45:40 OMG.
I truly don't comprehend how these commenters are getting sub-1 in their first 10k. My first 10k was 1:44, and now 3 months later, my best is still 1:17. I'm not in bad shape either, as I can hash out hundreds of push-ups and whatever calisthenics moves if need be. I don't know if I'm cursed with short legs or what but looking how every single person in these comments achieving sub-1 10k sounds mind-boggling to me.
I know its tempting but its not good to compare ourselves. Keep doing your hard work you will reach sub60. I took months training in a threadmill to reach 10k 60 and in my first race my pr was 61min, its not easy and its a unique battle for each of us
music really motivates me to keep going. I'm going to run my first competition, but i heard that you aren't nessecary allowed to wear headphones while running. Is that true?
Training for the army first 10km in 59 minutes and change and I took breaks the first lap was hard the second harder after that the pain went away and it was just a mental race
Can you make an idiots guide to purchasing a new wheel set? Upgrading from Stock wheels to aero (Not a comparison). What we need to know, let's say if we buy online instead of a bike store. Do we stick with the same size as stock wheels? What all should we purchase with it? What are some things to look out for? Do we need a completely different tire than we had on stock? What should we expect to pay? Should we train with aero wheels or just race with? I tried to see if you had previously made a similar video could not find one. I apologise if you have already done so. Thanks love your channel!!
There’s really only one very simple way to run a 10K under one hour. Don’t get injured lol. Injuries will derail your training and alter your potential no matter how hard you train lol
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My first 10k was 1h23minutes
My second 10k was 1h13minutes
I ran 10k yesterday in 1h8m.
Are you following a plan ?
Keep it up
i ran 10k in 64 mins
How far have you progressed since then?
@@justinthebaby7156 53 mins for 10k
(my run)
My alternative method: just go on a run with friends who are much fitter and use social pressure to not drop out
If you are running alone, play tag with bystanders, which may even be a lightpole in the distance or pick rabbits running faster, ahead of you in the distance.
This... Every single time I see someone else running, I feel like we are now racing. And I have to catch up with them or I have to stay ahead of them.
i usually run way faster at night because i am scared
I have A twin brother, beeing just slightly better than him is what keeps me going. (I think this is what he thinks too tho…) 🤣
That’s what I’m about to do right now lol
I ran myself out of depression😊
My first run was only 750 meters about 2 months ago but I continued to practice and yesterday I ran 11.20 km in 1 hour 15 min..So proud and happy that I could do that.
But sad to see I am the only one who runs above 5km in the park.Other young guys just sit on benches with friends and smoke or just walk like old people.They are 10 years younger to me.
I am 35🙂
You give me hope that I can do the same.
I know what you mean about young guys, they generally don't like long-distance running because it kills their gains and it's not as immediately rewarding as weightlifting, maybe you will inspire them to start running.
Good for you mate, soo good for mental health!!!
Wow, I guess i’m the same age as you. How you feeling now? It’s been a year already. Hope youve been well since!
Was going to give some hints and tips .. but having read the comments on here .. my biggest suggestion to anyone working hard to run a sub 60 min 10k is "comparison is the thief of joy" .. ignore all the "well I ran my first 10k backwards and still did it in 35 minutes" comments, who clearly don't get that this video isn't aimed at them.
If anyone had actually done that, running backwards in 35 minutes on a 10k, then I actually think they should be allowed to brag about it in the comments 🏃♀️
Just here celebrating my first sub 60 minute 10k. 59:41 Thank u guys
Just upped to 10km run this evening. I was getting quite good 5km times at 22-24mins depending on the day. Been running, cycling and swimming since maybe, July?
I got 47 minutes on the 10km this evening and it was really a special feeling. Thanks for the inspiration on getting fit and how to do it, GTN!
Those are some great times! Keep it up!
47 min is good 💪 motivating to read!
@@osibosi99 thank you very much, that’s very kind of you!
I gave it my all just now, 51:33 😅 thanks for the motivasion
How long did it take you to get to 22 to24 minutes of 5K time?
It is good to see my training plan align with what you say. I already do a 55min 10K. It took some time to get there. Now I am trying to improve to 50 Minutes. Great video, Cheers.
As someone who started at running 34 minute 5k's i can tell you as soon as you just improve your time running and distance, your speed will also increase. Just focus on running longer everytime you run and increase the distance ran as soon as your runs start feeling easier.
I am 54, started running 16 months ago with 1/1 minute.Today I finished my first 10k at 57:45. never practiced running before. Your videos helped me to keep up. Progress in my age is slow but there is progress. Thanks. I am not your target group but anyway, your kind approach to encouraging runners helped. Regards from Germany. J.
Congratulations on that! Fantastic achievement.
Congratulations &
As a recovery run I did a 5k 3 weeks ago at 38 minutes. The next week I did 10k at 82 minutes. Last week I tried a faster 5k and did 34 and 1/2 minutes (Not recovery). This week again at recovery pace 78 minutes 22 seconds. I am very happy with that improvement and it felt really good. Was super consistent the whole distance. I know it is not super fast, but as I never managed to run a mile before February this year I feel good for getting 6.2 miles in that time at only my second run at that distance. It is making my shorter runs feel super easy as well. Legs felt so much better after my second 10k than my first.
Don’t worry about the time, that comes with practice. Sounds to me like you’re crushing it! Keep up the good work 💪🏻💪🏻
@@JNelmes1709 Thank you, still running, just short of 90k so far this month. Feels like I am more consistant around 6 min a Km. Might need to do some speed work but not to worried about that. Going to focus on running 5-10k maintaining that speed and that should make the shorter distances easier. Certainly much fitter than before, running is easier and I don't get DOMS.
10.39 km in 72.23 min
Yeah lot more space to improve ☺️.
Ay but at least you were able to do a 10k. That’s great!!!
Dude how you reached to 10k... I'm a beginner I want to run 10km in whatever time no problem but I need to finish it.what plan did you implement Pls share..now I can run only 3.5km
@@vipinotp6465 for my first 10k i just ran really slow, like 9 min/k and if you get winded, slow down even more and take deep breaths through your nose until your heart rate goes down, good luck m8
@@mrdog1350 ok man
And ... always remember to breathe, both with your nose and mouth. A common mistake is to hold your breath when you push yourself, which means that the body does not get enough oxygen. This (again) means that the body is unable to perform to the maximum.
I am 36 and been running on and off for 6years. When i started i could run just 500ft before i needed to stop and walk.I dont run to compete, but for enjoyment.My 5k in 36mins, my 1st 10k was 2 months ago 1:40m and currently at 1:15m.Thank you for the advice, i ll try some of them.
Posted my fastest 10k time during my first ever 10k race event. 58.59 was my time and I haven't had it under and hour since! I swear it was the course and the buzz of the event that powered me on.
You guys literally just read my mind and delivered according! Just came back from a 66min 10k
I’m in similar shape, best time with warmer temps is 62 flat, in winter I struggle quite a bit more. Keep it up, we’ll do it for sure 💪
All the best to both of you!!
i ran 10k in 64 mins
@@LukasD89 did you break 60?
@@marcusmcfc444 i did, barely but I did
I ran my first 10k at 59:30 at my first attempt after running only 5km runs ever since, I don't know how I did it but I'm just happy about it.
I started running running january 2nd 2017 ... I couldn't run 3km ... starting up to run 5km is the most difficult ... 10k, 10miles, half marathong, 35k ... done it all ... the start is the most difficult.
Just remember this: do lots of slow runs ... run 2 times a week ... you'll get there easy.
i’m running a 10k tomorrow!!!! my goal is sub 1:00!!!!!
edit: I beat 1 hour!! my time was 55:16
I have only around 9 weeks until this year's Bridge To Brisbane 10k. I've been doing gym work just for health and fitness since March (it's August as I type this), but have only just decided to bring actual running into the mix. Love the info in this video, and am already trying to plan out a training routine. Thanks for all the good stuff!
i am a woman in my 20s. i started running regularly since 2020 and i now run a 56 min 10km in a warm climate 30'C. this is just a tempo run with a pair of non fast training shoes. i guess i can run a sub 50min at races and in a cooler climate. my 10km before training was 76min and i am now >20min faster :D i follow a lot of japanese runners on strava and they are my inspiration. they are the true definition of hardworking. japanese like to train by mileage and they don't do many speed workouts. although it might seem inefficient for some, it works for them.
my current routine for 21km.
Mon 5km recovery
Tue 10km easy
Wed 13km easy
Thu 8km easy
Fri 16km long
Sat rest or 6km recovery
Sun 12km tempo or speed
i wish to do more but i only have 3 pairs of shoes (using Novablast & Vomero. have already worn out the 3rd so I used it for recovery runs). once i run sub 50min i will get a pair of fast shoes :D
Hello. Can I add you on strava?
Just started off running and am looking for an accountability partner.
@@mahindraakkala007 it's better for you to follow a male strava account. for men, i've seen them improve their pace faster than women. i took about a year from 76min to 56min, maybe for you it might be faster, probably half a year.
Sure! Thanks for the info!
I asked you because your info and schedule was on point and I'm in my 20's too.
I did my first 10km after 2 days doing 5 and 7km... did in 44 minutes, trying do do half marathon this year
how many minutes do you run per session?
The good news is that we are triathletes. Our cardiovascular (CV) systems cannot tell the difference between a long run and a long ride. Long bike rides can help you get your CV system used to the concept of long sessions of aerobic work without the pounding a run of similar time. You still have to do a bunch of long runs, But you will tremendously help yourself by incorporating bike sessions of 90 minutes into your training, which can substitute for some of the long runs. A very good video though. Thanks
I found cycling complemented my running and football very well. Never been a road cyclist, but trained for a works charity ride from Chester to scarfel pike. That first ever 60 mile ride nearly killed me but I swear my stamina and fitness improved ten fold so I do have a place in my heart for cycling.
Ran 33:41 off 6hr bike on sunday (198km)
Did my first 10k @ 62:37 two days ago so this is perfect for me 😂
So close - you can do it! 🙌
10k in 58 minutes but with 201m height difference
Im 32 yrs old today was my first 10 km in 61 minutes I've began running 4 months ago with no experience. aiming 12 km in 60 minutes
Awesome! Keep it up, you're smashing it 🙌
@gtn all thanks to your channel for the tips and motivation
Ran my first 10k yesterday (9/16), I followed the 10% increase rule (5k to 10 k practice starting from July 5th 2023, my first run was not even 200 miters) and to my surprise during my first 10k I broke my all time best 5k (26:54) and finished my first 10k sub 55 mins .. My target was sub 60 mins 😅… shattered… Believe me it’s an Amazing feeling and sense of accomplishment. Pat on my shoulder 😊
I was able to run only 1k today. I have 10k run in 40 days. Hope I can do this🥲
I did my first 10k in 49mins. My 5ks are usually 22.
I don't run for time since I got out the military but its nice to see Im still in decent shape.
My best 10k was 63:25, managed it once and never again, that said i was 110kg and dropped down to 88 in 6 months, i run 6 days a week but now i feel im kinda stuck at around 70min 10k +- i am having hard time improving that. I also work physical work maybe i am doing too much i dont know.. i just started 1 day and decided that ill run every day with no knowledge.
Started running this year. Did 3x 10kms and broke 60 min 10k by 7 seconds on Jan 4th. Then went crazy and did a half marathon 4 days later 2 hours 7 mins. Learning to love running still. Cycling otherwise
Like my own story with running actually. I started between Christmas and New year and I love it and its been amazing realising my own level of fitness. My baseline is doing 10k runs and on the 23rd I pushed and done a 2 hour 20k run which was awesome to achieve as I've signed myself up for a half marathon which is meant to take place in May. All the best on your running journey bud. ✊
@@wazabi09 thanks Colin. Great to share the story. Keep at it, seat safe bud
Great video, thanks. My target is a sub 55 minute 10k but this is absolutely relevant.
Here am I again 11 months later since last comment, got It down to 58 pb, dont know why and how I just kept grinding and It came.
Its all about pace, even at my age ( 60 ) I can put in a 48 min 10km as long as i don't try to blast off, same on your bike or anything its all about pacing
lol im 70 and run a 47 min 10k
Lol I’m 80 and run a 46 min 10k
My first 10 K was 1:40 mins. Then it dropped massively to 1:11 mins in my second 10 K and I have done 8 - 10 K runs and I am now at 57 mins.
Frankly, it’s a mental game. have fun and always run with people who are better than u at it. Their pace will keep u going and do better than just be okay with finishing the distance.
It’s cool to finish it though. Celebrate ur run time and chill.
It’s about enjoying it and not going crazy over gadgets and music and what not.
I run in my lose clothes , no music, no gadgets to track except my run app. And I can say - it works for me.
Going to test my 10k this weekend!
woah! so i did good as a beginner. My first 10k was 1hr5min. I ran 10km yesterday and it took 56min59sec. I feel a bit happy for myself now.
I'm running 10km below 60 minutes.. on trackmill...on road only managed 8km
Ran my most recent 5k in 30:40. Ran 10K today in 1 hour 8 minutes. It was so hard and I was exhausted at the end. I can’t imagine going any faster
How's it going now? Getting better?
@@Eclecktro my best 5k is 29:51 now, my best 10K is about the same but I’m doing them on the hills instead of on the flat
@@Eclecktro Update! Did my first chipped 10K and did it in 62:51! Three minutes to go!
let's fking goooooo!
@@xoxrazzyxoxany update?
Im 32 just started running about a month and a half ago.. Never ran my whole life, just ran 10km in 54:26 and that was actually pretty easy.. Just paced myself and ran slower than my typical pace which is usually about 7:25ish a mile but i usually only run 2 to 3 miles at a time... So that was a big step up in distance and didnt want to wear myself out
Have you kept it up?
Running that fast after a month and a half you’ve most likely got really good running genes.
I trained alot for my 10k and got a time of 40 minutes and 40 seconds at age 15. I was really happy that all of my hard work payed out. I'm nog werking hard for sub 40.
I tried running a 10k with no running experience and completed one in 1h18min which isnt quite great but I am happy just to have completed it
Thanks for the tips 👌😀
No problem 👍
Thank you @ Global Triathlon Network for your valuable training tips and experience. I started watching your videos since last few days. Yesterday I recorded a sub 30 min 5 K PR of 27.51 mins. Thank you from the core of my heart.
My 10km run was 90mins 😂😂😂😂.
But you did it! Main thing
Interesting. I basically did everything wrong so far :D When I started running, I had a hard time doing 3k... after a couple of runs I was sort of fine doing 5k, so I thought... f*** it and went for 10k. That's what I'm doing ever since about once a week, sometimes twice, sometimes skipping a week... after about a year (without doing anything but running) I've managed to do 58:35. I suppose at 5k I'm not any faster though... Unfortunately I can't avoid hills nor wind at my place. :(
I will be trying to apply the tips here in order to improve my speed.
Also, thanks for making a video for us slower folks.
In the interval training, what should be the speed difference between jog recovery and the hard parts? For example, if I do 12 kmh for the fast part (5 min per km), what should be the recovery?
It depends on the distance of your hard time. But in 1 k’s, it’s important that you don’t run to fast in the easy part. I run 8 hard 1 k’s at 3.30 pace, and 2 min easy between each at 5.40. Then 6 200 meters at the end of the 1 k’s for speed training. I would ran at 7.00 in your easy time, in 2-3 min, and maybe 4 1’ks, and 2 200 meters and 2 100 meters pretty fast, but not sprint at the end of session. That’s how I like to run. I have ran 38.20 at 10 km at 14 years old, so I know what I talk about. Good luck👏🥂
ran my first 10k and got under 60min is that good ?
Thanks! My 10k PB 1hour:4mins easy run😂
My last 3 10k times have been 1:06, 1:05, 1:02......going for the sub 60 minutes this Sunday!
Good luck!
How did it go? (just a random who is curious) 🙃
It would be nice if comments included what age group and time for 10k. I’m 52 and can post a sub 60 min but would struggle with anything under 50 mins at my peak.
I remember watching this when I started running. It seemed like such a feat lol. Now I’m running sub 45 10k’s and ultra marathons. Crazy to think that was less than 2 years ago.
My first 10k(July 3rd) was 1hr13min so daunting but then yesterday(July 31st) I was running 10miles and hit 10k at 1hr4mins just need to shave 5 mins off to hit that beloved sweet spot 😬
When are you going to sell them water-proof coats?
My body doesn't get loose until about 2.5 mi. But that could be because of doing pushups and situps before the run. Fatigue goes away gradually
I still dont understand on how to follow this plan, which one i should do in this video? it just explain speedwork, tempo work, etc but what should i do in week 1 , week 2, week 3 and go on?
M, 36 years old, 173cm, 83 kg. I do not run a lot. I run once a week mainly 5k. My 10k is 1hr6 min 42 seconds. Maybe because there are hills and inclines. The problem I have is knees going slack on concrete in the last 2 km. i do weight training 3x a week with a PLP split.
Im not sure why my 3k(12:00+) , 5k(21:00+) and 10k(43:00+) are all around the same pace. 🤣😂 Im not getting better, more like im stuck since the first time i ran a few months ago(even tho i think i can do better). Im worried most of the time if i push my self too much, because i ran alone.. in my mind *what if i collapse while/after running*
I cannot get anywhere near I’m at 65.30 and just can’t get past it, I am wearing Nike huarache’s could this be the issue??? Im 3 months deep into running and 17stone.
Will new footwear make a big difference?
Just did a 58:17 10k. New PB with 4 minutes off last best. Over the moon.
Thanks gtn
Great job! Well done!
I started running last week and decided I would push myself through a 10k after running 6k without much difficulty. Unfortunately it was really hard to find my pace and I started off way to fast. Ended up needing to walk for a bit. At the last 2km I finally found a pace 6:45 which I felt I could hold indefinitely. Unfortunately that pace isn't too far my finishing time of 1:11:10 (7:07 pace). Hopefully next week I will be a bit closer to that hour time.
i did 7k in 44 minutes... i got confused and stoped thinking i did 10k lol
Hopefully i can do it again, and do that extra 3k in under 15 minutes
My first 10k was 57 mins and after that run, my calf hurt so bad every time I run
I think this video was made for me! Thanks
Love your video.
My best for 10km, is 41:07, although usually run a 42/43 minutes for 10km, would love to ran a 10km in under 40 minutes (any tips) have done for ages and ages.
Always wondered with Triathlon (what's people favourite event) out of the 3. GTN, what's your favourite one.
Running, Swimming or Cycling.
I ran the bay bridge 10k in 1:11 because I had to stop at the plastic crap shack if I hadn't got the bubble guts it would've been 1:00 lol!😂
#CrappyTime
This would have been helpful on Saturday lol. Ran my 1st 10k 52:40 could have done better, but was not sure about pacing myself since I never did it before.
It's a good benchmark! now you have something to build on, good job
@@gtn Thank you for the content you make and the support you give us newcomers to running.
Put shoes on and head out the door.
20 years ago sub 40mins was the target.
Just finished my first 10k run on the treadmill! Burnt 1065 total calories!
I didnt even trained for my 10k. I only did like 2 run a week or so before the run and i finished my 10k in 56 mins😂
How to run a sub 32min thats my target. Atm I'm at 33.46
My 10k is around 56min but around 1:10 on treadmill with roughly the same percieved output. What gives?
Treadmill can be really boring, makes it harder for me
First 10 km 58 min😊
What's hard about 10k in under 60 world record is well over twice as fast 26:11
My PB at 34:56 10K but still enjoyed watching the video
Flexing harder than an NHS auxiliary nurse with that comment.
Today i planned to run a 5k but I felt so good that I just continued and I mnaged to get 10k in 58:30
I can only do 1k per 9/10 mins but can go up to 11mins when I get past 3k
This helped me a lot... my time was for the 10km is 1:01:39, 5k is 25:38
My first 10k run took around 1hr 20 minutes , need to keep it up I'm joining Marathon event this May.
Good luck! Let us know how it goes! 🙌
@@gtn Thanks, surely
COULD YOU DO ONE ABOUT 50K JUST CAME BACK AFTER A 51 37 10K
You are not mentioning anything about what should I/we eat to prepare.
Pb yesterday austin 10k (4/2024). 66yo, 59:06 previous was 69:40 . Austin 10k is hard (for me) it has 3 longish hills which really drain my energy. Maybe one day I’ll try a flat 10k (if such a race exists in Texas). Fastest in my age group was 45:40 OMG.
I am trying to get under 45mins my best was 33min in my prime now I am older and much slower also recent injures dont help.
I truly don't comprehend how these commenters are getting sub-1 in their first 10k. My first 10k was 1:44, and now 3 months later, my best is still 1:17. I'm not in bad shape either, as I can hash out hundreds of push-ups and whatever calisthenics moves if need be. I don't know if I'm cursed with short legs or what but looking how every single person in these comments achieving sub-1 10k sounds mind-boggling to me.
I know its tempting but its not good to compare ourselves. Keep doing your hard work you will reach sub60. I took months training in a threadmill to reach 10k 60 and in my first race my pr was 61min, its not easy and its a unique battle for each of us
@@spdz_ Thank you for the encouraging words!
I did a 10 km run to day. 57.58 min. With no training and never runned more than 5 km
Great! 👏👏 Stay on so maybe you can manage a sub 55min
how old
i managed to do 10k run in 1:03
@@EPICGAMER-mx3ws 15 years
@@stijn28 imagine being older than me lmao
@@EPICGAMER-mx3ws haha xd
i do now 10k in 52 min
60 minutes to run 10K! That sounds like very easy jog. Surely if that’s the goal, all you need to do is get out the door and run regularly.
Did a 46 min 10k on Saturday
"The 10km distance is a milestone for most runners..." actually, it was more like a 6.2 milestone....
music really motivates me to keep going. I'm going to run my first competition, but i heard that you aren't nessecary allowed to wear headphones while running. Is that true?
Ran a 49 minute and 16 second 10k today. My all time best. Was getting in the 50 minutes before. 😂
Could HIIT jumprope workouts work as speed training? I don’t have access to a track and my neighborhood is very hilly.
Training for the army first 10km in 59 minutes and change and I took breaks the first lap was hard the second harder after that the pain went away and it was just a mental race
Lactic acid is cleared out of your muscles 30 minutes post workout. They are not the cause of DOMS (delayed onset muscle soreness)
Nothing but love for GTN but I have a question. Where do you fit in hill runs during that lovely weekly schedule?
I’m 37 and i weight 245 and I run today 10k in 57 min I been training for 3 weeks. 3 day per week
Can you make an idiots guide to purchasing a new wheel set? Upgrading from Stock wheels to aero (Not a comparison). What we need to know, let's say if we buy online instead of a bike store. Do we stick with the same size as stock wheels? What all should we purchase with it? What are some things to look out for? Do we need a completely different tire than we had on stock? What should we expect to pay? Should we train with aero wheels or just race with?
I tried to see if you had previously made a similar video could not find one. I apologise if you have already done so. Thanks love your channel!!
Where were tge parts filmed with desert type landscape and sea? Looks like somewhere in the canary islands?
There’s really only one very simple way to run a 10K under one hour. Don’t get injured lol. Injuries will derail your training and alter your potential no matter how hard you train lol
My best for 10km is 36:33 minutes. I am hoping to do 34 minutes soon. BTW I am 27 years old.
I ran my first 100 km in 10 hours and 30 minutes, training for a 160 km ultramarathon
thanks sir for such a grest educational video. I'm from nepal (Everest).
So is a sub 60 min 10k the next logical step after reaching 10k? I went from couch to 5k and I am now on my way to 10k 🤔
I ran 56:15 this past week