5k & 10 training in hindi | Best Speed workouts for fast 5k & 10k race | Run a faster 5k & 10k race
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- เผยแพร่เมื่อ 2 พ.ย. 2024
- Speed workouts and a sample weekly schedule for running a 10k race in sub 32 minutes, sub 40 minutes and sub 50 minutes. These workouts are taken from the training diaries of Elite Runner Sandeep Tayade an International athlete and second place finisher of the TCS World 10K 2017, coached by Girish Chandra Tiwari who represented India in the World Military Games and a 2.21 marathoner and also from my own schedule during the cross country coaching camp. The training is for the upcoming 10k race of Aegis Federal Life Insurance Bengaluru 10k Challenge on 24 Oct 2021 by NEB sports.
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SUB 32 MINUTE 10k and SUB 16 MINUTE 5k training plan from 01 Sep to 15 Oct 2021)
MONDAY MORNING - SPEED ENDURANCE WORKOUTS (dynamic stretching 5 minutes, warm up with 15-20 mins slow running, 4-5 strides before speed workouts is compulsory)
1st week - 8 kms tempo/pace running - 3 min 40 second pace per km
2nd week - 3 repetitions of 3 kms (10 min 30 seconds pace for 3 kms and 3 minute rest between repetition)
3rd week - 8 Kms tempo run - 3 min 30 second pace per km
4th week - 2 repetitions of 4 kms (13 minute 40 seconds pace for 4kms and 3 minute rest between repetitions)
5th week - 6 kms tempo run - 3 min 20 second pace per km
6th week - 2 repetitions of 3 kms (9 min 15 seconds to 9 min 30 second pace for 3 kms and 3 minute rest between repetition)
7th week - 6 kms tempo run - 3 min 10 second pace per km
MONDAY EVENING - WARM UP 20 minutes, core exercises 20 minutes and stretching
TUESDAY - STRENGTH TRAINING,
Morning - 20-30 minute warm up running, 40 minutes strength training exercises + 4 sets of plyometric exercises, 6 strides and 15 minutes cool down running
Evening - Warm up running, 4 strides with ABC exercises/DRILLS, 8 repetitions of 200 meters. 10 minutes cooling down running
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SUB 40 MINUTE 10k and SUB 20 MINUTE 5k training plan from 01 Sep to 15 Oct 2021)
MONDAY MORNING - SPEED ENDURANCE WORKOUTS (dynamic stretching 5 minutes, warm up with 15 mins slow running, 4 strides before speed workouts is compulsory)
1st week - 8 kms tempo/pace running - 4 min 20 second pace per km
2nd week - 2 repetitions of 3 kms (12 min 30 seconds pace for 3 kms and 3 minute rest between repetition)
3rd week - 8 Kms tempo run - 4 min 10 second pace per km
4th week - 2 repetitions of 4 kms (16 minute pace for 4kms and 3 minute rest between repetitions)
5th week - 6 kms tempo run - 3 min 50 second to 4 min pace per km
6th week - 2 repetitions of 3 kms (11 min 30 second pace for 3 kms and 3 minute rest between reps)
7th week - 6 kms tempo run - 3 min 45 to 3 min 50 second pace per km
MONDAY EVENING - WARM UP 15 minutes, core exercises 15 minutes and stretching
TUESDAY - STRENGTH TRAINING,
Morning - 20 minute warm up running, 30 minutes strength training exercises , 5 strides and 10 minutes cool down running
Evening - Warm up running 10 minutes, 4 strides with ABC exercises/DRILLS, 5 repetitions of 200 meters with one minute rest between each repetition
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SUB 50 MINUTE 10k and SUB 25 MINUTE 5k training plan from 01 Sep to 15 Oct 2021)
MONDAY MORNING - SPEED ENDURANCE WORKOUT (dynamic stretching 5 minutes, warm up with 10 mins slow running, 4 strides before speed workouts is compulsory)
1st week - 8 kms tempo/pace running - 5 min 30 second pace per km
2nd week - 2 reps of 3 kms (15 min 30 seconds pace for 3 kms and 3 minute rest between reps)
3rd week - 8 Kms tempo run - 5 min 15 second pace per km
4th week - 2 reps of 4 kms (20 minute pace for 4kms and 3 minute rest between repetitions)
5th week - 6 kms tempo run - 5 min pace per km
6th week - 2 reps of 3 kms (14 min 30 second for 3 kms and 3 minute rest between repetition)
7th week - 6 kms tempo run - 4 min 45 second pace per km
5 minutes of core exercises after workout
TUESDAY - STRENGTH TRAINING,
Morning - 15 minute warm up running, 30 minutes strength training exercises, 10 minutes core exercises , 4 strides and 10 minutes cool down running
Disclaimer - This workout is sample and is to be used as a guide and as per your fitness level. Reduce or Increase the speed/intensity/duration of these workouts as per your fitness levels. Base period of atleast three months is compulsory before doing the speed workouts given in this video. Please watch my first episode video on BASE/FOUNDATION Phase of 10k training program on my youtube channel. Link - • 5k & 10k Training Prog...
other important videos of long distance running -
How to do strength training in Hindi - • STRENGTH TRAINING IN H...
Tempo running & Pace running in Hindi - • टेम्पो रनिंग स्पीड वर्...
Strides kaise kare - • STRIDES RUNNING DRILLS...
Interval training guide video - • INTERVAL TRAINING FOR ...
ABC exercises in Hindi - • ABC exercise workout H...
10 indian open race walking competition me khelne ke liye district certificate chahiye kya
Keep it up!!! Sir....
Keep moving Keep hard working...
Thanks a lot for watching and appreciating. 🙏🙏
Next... Merath ke liye vio. Sir 🙏
Yes sure. My favourite is marathon actually.👍👍
@@eliterunning 😮
Jai Hind sir
Sir plzz make video on 1500 mtr Or mile running workout
Good information
Thanks sir.
10 km ka running programs bataye. Pzzz time kam ho jay
Thank you sir
Thanks for watching .🙏🙏
half Marathon ka alag se speed phase ka video banaoge Kya sir thank-you sir ji 🙏🙏ki Abi yahi fallow karta hu base phace ke bad
Banaunga dhire dhire saare workouts daalunga. Mujhe thoda time chahiye. Thanks Surendra Bhai
@@eliterunningठीक है गुरु जी आपको जब भी समय की अनुकुलता मिले वीडियो डाल देना प्रणाम
very nice sir
make a plan on mile or 1500 m sir 🙌
Thanks sir for giving perfect information
Jai Hind sir
Thanks Sandeep bhau
🤩🤩
sir please 5k 20 min beginner k liye bhi 1 video banao
Aap ka abhi timing kya hai 5,,k?
28 min k aas pas. aap bataye me kese training karu ki mera time 20 min tak aa jaye
Good sir 👍
Bro which place is this?
Sir this is a town called Khanapur in Belgaum district of Karnataka.
Thnx sir
Sir what if the speed stops improving after 4 weeks?
Hi, nice question. There are always ups and downs in training. Good days bad days. A good week and a bad week. It may be due to overtraining that u may stop making progress or other physiological reasons. In that case, it's best to take it light and do only recovery or easy running for 3-4 days. Skipping a few hard workouts doesn't make that much difference. There are other workouts as well that will add up during race. Many runners get some pain and also some minor injuries and come up with good performance during race even after skipping many workouts. And during training the body is under lotbof training load and hence u can't expect your best performance during training. Sometimes it's okay to carry on despite not able to run at a target pace. But it's best to listen to your body signs and take decision accordingly whether to do an easy run, carry on with the planned workout with slightly slower pace or to take complete rest.
Thank you Sir for your advice!! Also thinking to start slower and then progress, that May help psychologically as well
Thank you Sir. This concept of slow transition sounds very sensible.
Yes, I talked to this Elite Runner and he too is in agreement with this workout. Even they start thei first workout of 1km repetitions at somewhere around 3.30 pace.
@@eliterunning okay sir, so that means approx 45 seconds slower than their best possible timings. Right?
👏👏👏👏👏👏
Bhai 3000m workout
Ok sure.
Jai hind sir
Jai Hind
Thanks sir 🙏
Thank you.
@@eliterunning 3k 2k 1k sir kya ye work out acha tempo work h 10km K liye