↓↓ Are you training for a 10k or maybe you have a different virtual race planned? Tell us how you are preparing for it and where you are with your training in the comments down below! ↓↓
I find tempo/intervals are easier to do on a treadmill. Recovery runs (for me at least) are next to impossible in a hilly area. I’ve tried to do it and keeping my heart rate low, but there’s always some hill or incline that totally throws everything 🤷♀️ My goal right now is just to do a 10K in 60 minutes. I’m nowhere near running a 4:30 pace!
I made a 44:50 10k few months ago. First time I did it in 60min. I kept increasing the weekly mileage from 20 to 50km, added interval session, a tempo and a long run slightly over 10km. Patience is the key and slowing down with the plan if you are about to get injured. My tactic was basically to do a steady 5km in 22:30, slightly drop the tempo until 8km, and then go all out. I doubt I could hold 4:30 pace perfectly all the time.
I did a 44.52 . Average pace was 4.28 . Was so painful the whole time to try and stay around 4.30 a km My quickest km was my 4th km in 4.23 after that i slowed it down abit and stuck with the game plan
@@tomascanevaro4292 You definitely have enough km per week. Maybe you need a bit more work on the speed. Try doing 4x1km 8x500m at 4:50 pace (you can also have 1-2km easy warmup/cooldown run). It should help you crack the sub 50m.
One of the reasons I love this channel: setting goals achievable for us mere mortals! In this case, milestone reached with a pb at 43.31. Sub 43 here I come!
I loved the dad & son in the background at 7:47 high fiving. At the moment I'm aiming for a 50 min. 10K with a current PB of 52:13, thanks for the tips!
My running coach at track has said that you should always do some sprint work. He said this is beneficial especially for races when you maybe using your slow twitch muscle fibres for most of the race and they start to fatigue and if you have trained your fast twitch muscle fibres then you will still have a little something to give at the end when your legs maybe feeling tired from using your slow twitch muscle fibres
You guys are psychic! Another video matching my running plans - I'm targeting sub-46 (sub-45 at a push) in a couple of 10k events over the next month so great to have more session ideas
I've just run 42:15 as a 54 Yr old woman. I've only been running just under a year. I'm absolutely buzzing. My first 10k last year was 48:50 second one was 46.33 third 43.55. This year I ran 42:15
My personal record is 44'59 - 10K but I would like to run under 43min... It'll be hard, but not possible 😁 it is to be qualified for the French championship 🇫🇷 Just once in my life It would be great !
Started running 40 p/w 3 months ago and hit a 43.05 10k the other day. Stoked! I'm not sure i need to do anything other than run lots to run fast, tbh. I just ran fast when i feel i can and slow when i can't.
Thanks. This was exactly what i needed..my current best for 10k is 60m... Will try this plan..looks like lot of work though but i will try my level best.
Ladies at this point I would settle for a worst 10K time. I know sub 45 is not possible for me but nice to hear the coaching tips. I'm coming back slowly though and trying to build up the confidence to rip it above my half marathon pace. Nice work y'all.
I’m 28, I’ve been an off and on runner since high school never managed to make it a lifestyle for more than 6 months. At my peak when I was 24-25 I was running sub par 6 minute miles. 5:43 mile is my PR. Never wanted to run distance because I’m naturally skinny and I want to maintain or even gain weight. I picked up running again exactly 3 weeks ago 9/5/20 after almost 2 years of working overtime’s (60-70 hr weeks) I decided I didn’t want to focus on money anymore and back on my health. I started off gradually running 2 miles focusing on breathing and not stopping, two weeks later 9/19/20 I decided to go for a 5k and I felt incredible that I just kept on running and knocked out the 10k for the first time in my life! 54mins 45 seconds. Afterwards my legs were so sore for majority of the week so I stretched most of the week and did slight jogs. 3 weeks of running and I’ve logged 34 miles, my legs are still a bit sore but I’ve enjoyed running I think it belongs full time in my life. Going to start working on 10ks for the next month.
This is super helpful, thank you! Current 10K PB just over 1.07 so sub45 a bit far off for me- planning to adapt this plan and aim for sub 60 though. Something about pencilling in the sessions & ticking each one off makes it all seem a lot more achievable.
Some of those interval sessions seem pretty tough. The most 400's I've done before is 16 back in high school for XC, so 4 sets of 5 seems pretty daunting, even though they aren't all out. If you're up for it though, more power to you!
After taking up running in first lockdown, safe to say I've caught the running bug pretty hard! Recently ran the chester MBNA in 3:46 official 345 strava.. After a few weeks off and basking in the glory of my first ever marathon I've booked in for a local 10k race, aiming for that prestigious sub45 10k! Time to structure the training and thanks again for the amazing content !
I’m a freshman in high school with a pr of 42:37 in the 10k now sadly I’m injured I think it’s growing pain because it’s equal pain in both knees. Keep up the vids love them!
Hey Anna and Kate great video and some nice tips too as a runner who has done under 36 mins for the 10k what I find that works not only have a base but having sessions on the track to help with your speed and pace but on the road set a distance to run whether quarter mile to a mile run at almost race pace, then slow down recover and continue running at your regular pace. You build up strength and speed that will help you reach the time your looking for and your goal. Keep up the great work. 👍👓
I was looking for a goal for some new motivation, and here it is! when would you add some strength training sessions into this? Sometimes I find it hard to balance running and strength!
Thank you for this video. Very clear. I have in program an urban trail of 18 km for 27 September in Milan Italy. Completion are starting now, I will check for a 10k in October and I will follow your suggestions. Thank you Marco
I started running last September after 15 years aiming to finish a half marathon at last April, the race canceled of course and i ran a tt half. First 10k i pass 57' and now i'm training for a 52' 10k tt. I hope one or two years from now to reach 45'.Very hopeful video keep up
Thank you so much for all the great content. It has really helped in my return to running after a long hiatus. So informative and motivational! I'm torn between setting my main goal as either breaking the 6 minute mile or the 45 minute 10K. I'm currently about 40 seconds too slow on the mile and 3 minutes too slow on the 10K. I'm having trouble deciding which would be a better goal to set for myself, but something tells me the 10K goal may be more attainable. I don't mind it taking a long time to reach the goal, I just like having something to work towards. Looking forward to future videos!
Thanks running channel another great video. really useful if a bit aspirational for me just now... did my 10k pb today at 50mins34secs....feel like there is more in the tank if i can get to sub 45mins i will literally explode!
My next goal for 10K is sub 50 min but there is gonna go some time before I try to attack that again, because right now I’m started on half marathon training ( a 6 month plan ) and I really hope that I’m able to hit the half marathon just before Christmas
Great video 👍 my best 10km time was 57 minutes. In addition to the proposed weekly schedule, I add a gym weekly session. Sometimes I replace the gym with a short run while carrying 5kg weight. Helps a lot in developing speed & endurance
Love this video, so helpful!!! I will aim for a faster 10 k pb, but I am a long way off these times, it’s great to have this guide to aspire to, to get to a 45 min time. Great videos as always. Just to note I think the video is a little glitchy at 10.30 to 11.00. But the sound is perfect so the information still comes across! Well it’s Sunday,, better start the long run soon!!!
The timing of this video is so strange because I just ran a 10k early this morning. I ran a course that has significant incline, plus I ended up stopping for traffic lights. Overall, my time was 47:25, average pace time at 7:28. Not bad for not running much this week. I need to work on doing recovery runs. Thanks for the tips!
Great info in this video and really well presented! My only quibble would be to add in the occasional short interval session (ex. 8 x 400m @ faster than 5k pace with 400m jogging rests).
Pre-pandemics I was able to run 10k in just an hour but know im barely making it to 5k, so my goal is to get to 10k again in about an hour or son by the end of the month. I really liked the way to structure the trainings and will implement it!
My 10k PB actually happened during 1:40 HM training last year, and is 46:10. I’ve never actually raced an official 10k, having done everything but (5k, 5-miler, 10-miler, HM, Marathons). Currently aiming for sub-1:40 again as I got injured 10 days prior to my race last year, but then will be focusing on 10k and 5k times over the winter.
I have been following running channel, fantastic information and very content.. may I request you to talk about heart rate run ( MAF RUN) training for half marathon? My 10k pb is 52:30
I'm in a running club. We run hills and sprints on Tuesdays for 45 minutes normally covering 3-4 miles on Thursdays 45 to 50 minutes to cover a 5 mile trail run and Sundays another 5 mile run on roads and paths. My 10k PB in a road race is 47.02. I'm going to try a track 10k next week at 46 minute pace and see how I get on.
Currently my 10k PB is 47'36", but that's been while training, of course with the aim of giving my best. But I haven't try in a competition yet. I'm sure I can do better and will get that sub 45'. Greetings from Perú. :)
My PB is 46:18. Ran it is a tempo run for my HM preparation. I am far off the shape I was in then. Your video got me thinking again, though. Time to get more disciplined with intervals and threshold runs again.
I run 10K only on Sundays and it takes 43 min on an average and my best timing is 42:19. It's been two months, I haven't ran 10K. Looking forward to run 10K under 40 minutes. Love from India 🥰🥰🥰
I'm a poor runner so I power walk. Still it takes me 2.5hrs to do 10k which is not good. Hopefully I can shave some significant time off by the spring and maybe learn to run well. Thanks for the video!
I just ran my best 10K time to date, which was 48:01. That was last week. However, it was on a very hilly course on a painfully windy day. Plus, I finished feeling like there was more in the tank. Based on my last 90 days of training, Stryd estimates that I could pull of a 46:08 finish. But this would be on a flat course without running against the wind. I think that's probably realistic. That's not 45, but I think this would be achievable.
I've just picked up 10ks again this week following a 6-month gap, and I must admit that doing intervals for this distance was something I'd never thought about before. I've had some success with them over a mile and 5k before though - but I tend to avoid doing sets that are longer than the actual distance I'm training for (if that makes sense.) Maybe I should give this a go, all the same!
Awesome video! will defiantly try implementing some of these interval sessions into my schedule. But what do they mean when they say "recovery" is that just a slow pace or do you stop for that time completely?
Lots of great advice 👍 Over the years I found out ,usually the hard way, to set up a schedule, and than start to change it right away 😋, so I would say don't be afraid to improvise once in awhile.
Cheeky spin- Run 9km at 4:30 then the last 1km at 4:29! 😂 Good stuff guys 😊 My honest bit; once a week try 3-5x2km at as close to goal pace as you can with 1km jog between or 4-6x1km fast relaxed (a touch quicker than 10km goal pace with 3min jog/rest between). This will push vo2 max up. Seems to help sort my 10km out as well as easy running most days including strides during one of easy runs a week (8x100m fast but relaxed) and a long 70-120min easy once a week. Currently I'm at 36:00min fitness for 10km, pb is 33:30. Note- range is depending on current form. Start with lower range. Peace out and all the best 🏃😊❤
Exactly what I'm aiming for right now! And such a lovely video with good explanations! :) Last time I really put an effort into a 10k was 3,5 months ago and I ended on 54:20, but since then I put in a lot more mileage and recently started to again include intervals and tempo runs as well as long runs between 12 and 16k. As I clock the 800m intervals at some 3:50/4ish, this should be achievable, shouldn't it? Not that it matters too much, I'll enjoy the time spent on each run either way!
Done my first 10k in years just a week ago :) and surrpriced myself with 44,59. Unexpected since my 5k pb is 22,28 at the moment :) At the moment i'm bilding up to a half marathon with 4 sessions a week. Monday Threshold (for e this means just at the border of aerobic and anaerobic at a 4,35 pace) wednesday is interval, friday a cobi of short longrun and interval, and sunday longrun
My best 10K was in 54 minutes. I don't ever remember timing any of my runs that wasn't a PT test when I was in the army so I don't know if there was any better times but I haven't run in a few months and I'm ready to get back to it
Great video. Just finished a half-marathon and want to sets my sights on a 10k PB, so know what I need to focus on now - thanks. More important though - who is faster over 10k? Anna or Rick? 😉 #TeamAnna
I am turning 44 on 19 October. Want to 10km run under 44minutes. Current pb is 47minutes. Been training for weeks..but my knee is giving up...no running past 3 days. Hopefully I will be fine in a week
↓↓ Are you training for a 10k or maybe you have a different virtual race planned? Tell us how you are preparing for it and where you are with your training in the comments down below! ↓↓
I am!
City2Surf
Great video! I plan to try some of this out. Thank you for sharing!
I find tempo/intervals are easier to do on a treadmill.
Recovery runs (for me at least) are next to impossible in a hilly area. I’ve tried to do it and keeping my heart rate low, but there’s always some hill or incline that totally throws everything 🤷♀️
My goal right now is just to do a 10K in 60 minutes. I’m nowhere near running a 4:30 pace!
not a 10k, but i’m training for 5ks and 3ks. Trying to get sub 20 and sub 11:30. 😁 My 5k time is 20:35 and 3k is 11:52 (got it at my meet today)!
A video on running a 10k in under 45 minutes that lasts 10 min and 45 seconds...well done
I made a 44:50 10k few months ago. First time I did it in 60min. I kept increasing the weekly mileage from 20 to 50km, added interval session, a tempo and a long run slightly over 10km.
Patience is the key and slowing down with the plan if you are about to get injured.
My tactic was basically to do a steady 5km in 22:30, slightly drop the tempo until 8km, and then go all out. I doubt I could hold 4:30 pace perfectly all the time.
I did a 44.52 . Average pace was 4.28 . Was so painful the whole time to try and stay around 4.30 a km
My quickest km was my 4th km in 4.23 after that i slowed it down abit and stuck with the game plan
yeah me tooo ahahahahahahahaha:)
i already do 40-50 km per week for 3 months now, but cannot get my 10k time under 52:30
@@tomascanevaro4292 You definitely have enough km per week. Maybe you need a bit more work on the speed. Try doing 4x1km 8x500m at 4:50 pace (you can also have 1-2km easy warmup/cooldown run).
It should help you crack the sub 50m.
Nice race pace strategy 👊
Just ran a 43:11 10K, my previous PB was 46:42, what the hell just happened 🤣
One of the reasons I love this channel: setting goals achievable for us mere mortals! In this case, milestone reached with a pb at 43.31. Sub 43 here I come!
Amazing, well done Marc!
Dude you got it sub 43
I loved the dad & son in the background at 7:47 high fiving.
At the moment I'm aiming for a 50 min. 10K with a current PB of 52:13, thanks for the tips!
Doing a lot of these sessions already but more focused on 5k, trying to crack sub 21min. Great advice btw, great ideas for future sessions.
Nice one, thanks Guy!
If you can run 21 you can do sub 45 providing your mileage is reasonable. Keep going and you can fo both.
My running coach at track has said that you should always do some sprint work. He said this is beneficial especially for races when you maybe using your slow twitch muscle fibres for most of the race and they start to fatigue and if you have trained your fast twitch muscle fibres then you will still have a little something to give at the end when your legs maybe feeling tired from using your slow twitch muscle fibres
The video got a bit scary at 10:20 :-D
Eek! A glitchy scene snuck in!
@@runningchannel I thought it was an artistic choice for a minute there
Oh that's just from Anna's upcoming music video
I though it was Sadako/The Ring! 🤪😍
Thought Anna had been sampling energy gels again !
You guys are psychic! Another video matching my running plans - I'm targeting sub-46 (sub-45 at a push) in a couple of 10k events over the next month so great to have more session ideas
Best of luck Ed!!
Got 47:35 this morning, so proud! Had never run in my life until 4 months ago, here's to breaking 45 before the years up!
I've just run 42:15 as a 54 Yr old woman. I've only been running just under a year. I'm absolutely buzzing. My first 10k last year was 48:50 second one was 46.33 third 43.55. This year I ran 42:15
My personal record is 44'59 - 10K but I would like to run under 43min... It'll be hard, but not possible 😁 it is to be qualified for the French championship 🇫🇷 Just once in my life It would be great !
Nice one! You've got this!
I did that yesterday
Fantastic timing - I'd just broke the 50 minute barrier this morning and was wondering where I was going to get any extra speed from.
Nice one! Congratulations on the new pb 🥳
I just broke 50min tonight, cheers to you as well mate!
Started running 40 p/w 3 months ago and hit a 43.05 10k the other day. Stoked! I'm not sure i need to do anything other than run lots to run fast, tbh. I just ran fast when i feel i can and slow when i can't.
Thanks. This was exactly what i needed..my current best for 10k is 60m... Will try this plan..looks like lot of work though but i will try my level best.
You've got this!
How did you do?
One more writing - hugs directly from Brazil - São Paulo !! 🤜🏽🤛🏽🏃🏽♂️
I'm training for a 56 minutes 10k at the moment. About to go outside for an intervals session :)
Hope the intervals session went well! Best of luck with the 10k 😊
Ladies at this point I would settle for a worst 10K time. I know sub 45 is not possible for me but nice to hear the coaching tips. I'm coming back slowly though and trying to build up the confidence to rip it above my half marathon pace. Nice work y'all.
Yayy I'm going to try this. I made a screensshot of each session and will be starting next week! Great information.
Nice one! Thanks for watching :)
I’m 28, I’ve been an off and on runner since high school never managed to make it a lifestyle for more than 6 months. At my peak when I was 24-25 I was running sub par 6 minute miles. 5:43 mile is my PR. Never wanted to run distance because I’m naturally skinny and I want to maintain or even gain weight. I picked up running again exactly 3 weeks ago 9/5/20 after almost 2 years of working overtime’s (60-70 hr weeks) I decided I didn’t want to focus on money anymore and back on my health. I started off gradually running 2 miles focusing on breathing and not stopping, two weeks later 9/19/20 I decided to go for a 5k and I felt incredible that I just kept on running and knocked out the 10k for the first time in my life! 54mins 45 seconds. Afterwards my legs were so sore for majority of the week so I stretched most of the week and did slight jogs. 3 weeks of running and I’ve logged 34 miles, my legs are still a bit sore but I’ve enjoyed running I think it belongs full time in my life. Going to start working on 10ks for the next month.
This is super helpful, thank you! Current 10K PB just over 1.07 so sub45 a bit far off for me- planning to adapt this plan and aim for sub 60 though. Something about pencilling in the sessions & ticking each one off makes it all seem a lot more achievable.
Some of those interval sessions seem pretty tough. The most 400's I've done before is 16 back in high school for XC, so 4 sets of 5 seems pretty daunting, even though they aren't all out. If you're up for it though, more power to you!
You can always adapt and build up to the sessions, but they will get great results 😊
I got confused on how to separate the distances if we recover in-between. My app still counts the recovery distance
Still trying to get 5km under 47 minutes 😆
After taking up running in first lockdown, safe to say I've caught the running bug pretty hard! Recently ran the chester MBNA in 3:46 official 345 strava..
After a few weeks off and basking in the glory of my first ever marathon I've booked in for a local 10k race, aiming for that prestigious sub45 10k! Time to structure the training and thanks again for the amazing content !
My favourite channel keep it up Guys
Cheers! Thanks so much for watching 🙌
I’m a freshman in high school with a pr of 42:37 in the 10k now sadly I’m injured I think it’s growing pain because it’s equal pain in both knees. Keep up the vids love them!
Thanks! Wishing you a speedy recovery 😊
This is exactly where I am with my 10k goal for this year. Great information and training tips as always. Thanks!
Thanks for watching 😊
Great content as always folks! Love the specific examples for each run type! 😊
Thanks Chris! Glad you enjoyed it 😊
Hey Anna and Kate great video and some nice tips too as a runner who has done under 36 mins for the 10k what I find that works not only have a base but having sessions on the track to help with your speed and pace but on the road set a distance to run whether quarter mile to a mile run at almost race pace, then slow down recover and continue running at your regular pace. You build up strength and speed that will help you reach the time your looking for and your goal. Keep up the great work.
👍👓
Thanks for watching Henry!
I was looking for a goal for some new motivation, and here it is!
when would you add some strength training sessions into this? Sometimes I find it hard to balance running and strength!
You can combine running and strength training by doing hill reps - we talk more about this in this video: th-cam.com/video/LWSAPYmeGmU/w-d-xo.html
Something like Joe Wicks PE sessions is good as well for a runner and you don't need any equipment.
I can totally use this plan! Thanks so much. Love your channel!
Thanks for watching!
Thank you for this video. Very clear. I have in program an urban trail of 18 km for 27 September in Milan Italy.
Completion are starting now, I will check for a 10k in October and I will follow your suggestions.
Thank you
Marco
Nice one, best of luck!
I started running last September after 15 years aiming to finish a half marathon at last April, the race canceled of course and i ran a tt half. First 10k i pass 57' and now i'm training for a 52' 10k tt. I hope one or two years from now to reach 45'.Very hopeful video keep up
Thanks - and good luck with your goal!
Thank you so much for all the great content. It has really helped in my return to running after a long hiatus. So informative and motivational!
I'm torn between setting my main goal as either breaking the 6 minute mile or the 45 minute 10K. I'm currently about 40 seconds too slow on the mile and 3 minutes too slow on the 10K. I'm having trouble deciding which would be a better goal to set for myself, but something tells me the 10K goal may be more attainable. I don't mind it taking a long time to reach the goal, I just like having something to work towards.
Looking forward to future videos!
Thanks so much!
Thanks running channel another great video. really useful if a bit aspirational for me just now... did my 10k pb today at 50mins34secs....feel like there is more in the tank if i can get to sub 45mins i will literally explode!
Keep it up Alex! You're doing a fantastic job and congrats on your new PB!
Anything under 6 minutes a km and I'm redlining. 42 ex smoker and 105kgs. Just happy I can run at all.
Happy running 😊
Awwww... you guys! Did you make this especially for me? I'm flattered! Such a shame my 10k race next month has been made virtual...
Thanks Anna and Kate ...
Thanks for watching!
My next goal for 10K is sub 50 min but there is gonna go some time before I try to attack that again, because right now I’m started on half marathon training ( a 6 month plan ) and I really hope that I’m able to hit the half marathon just before Christmas
I love Anna. 😍😍😍
Great video 👍 my best 10km time was 57 minutes. In addition to the proposed weekly schedule, I add a gym weekly session. Sometimes I replace the gym with a short run while carrying 5kg weight. Helps a lot in developing speed & endurance
Great tips, thanks! Happy running 😊
Love this video, so helpful!!! I will aim for a faster 10 k pb, but I am a long way off these times, it’s great to have this guide to aspire to, to get to a 45 min time. Great videos as always. Just to note I think the video is a little glitchy at 10.30 to 11.00. But the sound is perfect so the information still comes across! Well it’s Sunday,, better start the long run soon!!!
Hope you had a good long run Danielle!
This is a great set of tips to really give a great go at breaking you PB! Also, can transfer these to other times so really helpful, thanks!
Glad it was helpful! 😊
The timing of this video is so strange because I just ran a 10k early this morning.
I ran a course that has significant incline, plus I ended up stopping for traffic lights. Overall, my time was 47:25, average pace time at 7:28. Not bad for not running much this week.
I need to work on doing recovery runs. Thanks for the tips!
Nice! Thanks for watching 😊
Great info in this video and really well presented! My only quibble would be to add in the occasional short interval session (ex. 8 x 400m @ faster than 5k pace with 400m jogging rests).
Thanks for the feedback. We consulted a very well respected coach for the sessions that we included
recovery runs feels so good when you have DOMS
What is DOMS?
@@jeckup9943 delayed onset muscle soreness
Pre-pandemics I was able to run 10k in just an hour but know im barely making it to 5k, so my goal is to get to 10k again in about an hour or son by the end of the month. I really liked the way to structure the trainings and will implement it!
Great - good luck with your goal!
Congratulations for the channel. This video was really informative. Thank you
Glad you enjoyed it!
I use garmin forerunner coaching trying to get a 22 minutes 5k
I do that for cruising speed
just enjoy running, sub40 was the target, now i really think sub35 going be the new sub
Many thanks for sharing knowledge. Keep these comming.
My 10k PB actually happened during 1:40 HM training last year, and is 46:10. I’ve never actually raced an official 10k, having done everything but (5k, 5-miler, 10-miler, HM, Marathons). Currently aiming for sub-1:40 again as I got injured 10 days prior to my race last year, but then will be focusing on 10k and 5k times over the winter.
Just done my first 10k of sept, start of lockdown I could hardly do 5k without walking, just done cross country with some beast of hills in 55mins
I have been following running channel, fantastic information and very content.. may I request you to talk about heart rate run ( MAF RUN) training for half marathon?
My 10k pb is 52:30
Great suggestion, thanks! Have you watched this? th-cam.com/video/hnxv_mPjtlk/w-d-xo.html
@@runningchannel Thank you i did watch that video.. I am a big fan of Anna :)
I'm in a running club. We run hills and sprints on Tuesdays for 45 minutes normally covering 3-4 miles on Thursdays 45 to 50 minutes to cover a 5 mile trail run and Sundays another 5 mile run on roads and paths. My 10k PB in a road race is 47.02. I'm going to try a track 10k next week at 46 minute pace and see how I get on.
Interesting video as always. Those suggested interval sessions are longer and slower than I'm used to; might give them a try :)
Thanks for watching Arron!
Currently my 10k PB is 47'36", but that's been while training, of course with the aim of giving my best. But I haven't try in a competition yet. I'm sure I can do better and will get that sub 45'. Greetings from Perú. :)
Can you make a video on running a 3k training, i am in my cross country and most of my races are 3k. I am looking to beat my PB 11.36
Great suggestion, thanks!
I plan on attempting a new 10K PB this year, which will take me sub 45!
My PB is 46:18. Ran it is a tempo run for my HM preparation. I am far off the shape I was in then. Your video got me thinking again, though. Time to get more disciplined with intervals and threshold runs again.
I'm 13 and I can run a 10k in about 43 minutes. Is this good?
I think so I don't run many 10ks but im a little faster about 41 and I'm 13 too
Oran with the subtle brag and Alex does him with a bigger one
Ha, am 10 and I run 10K in 35 mins.
@@TheBrass18 Nice I'm actually still a fetus in the womb with a 10k time of approx 22 minutes so pretty average
I'm 9 and I can run a 10k in about 30 minutes
I run 10K only on Sundays and it takes 43 min on an average
and my best timing is 42:19.
It's been two months, I haven't ran 10K. Looking forward to run 10K under 40 minutes.
Love from India 🥰🥰🥰
Nice work!
Current PB is 47-something so this comes at a great time. I'd love to hit 40 in a year or two.
Nice! You've got this
I’ve got a PB of 46:47 and 45:00 is ambitious but I think this video will really help me reach that elusive barrier.
You've got this!
This is a brilliant video so helpful thanks guys!
Glad you enjoyed it Harriet! Is sub-45 your target?
@@runningchannel it is indeed :)
Looking at all those interval sessions is like looking at a really good menu and wanting all the options.
Haha thanks Liam!
Great video I'm going to try a sub 45mins 10k tomorrow for first time fingers crossed 🤞
Good luck!
I am supposed to run a 5k today!
Nice one. Have fun!
I'm a poor runner so I power walk. Still it takes me 2.5hrs to do 10k which is not good. Hopefully I can shave some significant time off by the spring and maybe learn to run well. Thanks for the video!
You got this! Thanks for watching 😊
You forgot to mention how many kilometers/miles we should run ideally per week to be able to reach that goal?
I'm aiming for a sub 45 min 10k. Great workouts. I'll try these next week when my knee is a bit better.
Nice! Wishing you a speedy recovery :)
@@runningchannel Thank you. Runs have been going well
PB 1hr 6min
Havnt done a 10k run in a couple of months, but hoping to get under 1hr tomorrow when i do my long run.🤙🏽
Attempting this tomorrow!
I did it! 43:34 ☺️🥳🤩
Such a great informative video!!
Thanks so much!
I am running for few years already but 45min/10km is a serious target for amateur like me ;-)
good advices though -- thank you
My pb is 55 min. Thanks for the info on the sub 45 10k video. Starting tomorrow towards the 45.
That's great to hear Derek! Let us know how you get on :-)
My PB for 10KM is 46 minutes 20 seconds. Breaking 45mins I think I need to loose a bit more weight
I had never run in my life, however, in one week training, i achieve to make 10 k in 46, 50 min (4,40 min/km)... it's not much but it's a beginning.
I just ran my best 10K time to date, which was 48:01. That was last week. However, it was on a very hilly course on a painfully windy day. Plus, I finished feeling like there was more in the tank. Based on my last 90 days of training, Stryd estimates that I could pull of a 46:08 finish. But this would be on a flat course without running against the wind. I think that's probably realistic. That's not 45, but I think this would be achievable.
I've just picked up 10ks again this week following a 6-month gap, and I must admit that doing intervals for this distance was something I'd never thought about before.
I've had some success with them over a mile and 5k before though - but I tend to avoid doing sets that are longer than the actual distance I'm training for (if that makes sense.)
Maybe I should give this a go, all the same!
Interval training does help with running performance so it would be worth building intervals into your routine 😊
Just ran my first 10K race where I was timed at 57 minutes. I just wanted to finish in under an hour.
Awesome video! will defiantly try implementing some of these interval sessions into my schedule. But what do they mean when they say "recovery" is that just a slow pace or do you stop for that time completely?
Thank you for your video. Great and proven tips. These workouts helped to achieve 38:44 PB
Amazing, thanks for watching!
I find picking a net downhill route helps with my time 😂
perfect, well done :)
Great, helpful video, thanks.
Glad it was helpful!
5k PB at 20;04
10k PB at 46;23
Looking foward to improve my 10 km time in an official race 😊
Lots of great advice 👍 Over the years I found out ,usually the hard way, to set up a schedule, and than start to change it right away 😋, so I would say don't be afraid to improvise once in awhile.
Cheeky spin-
Run 9km at 4:30 then the last 1km at 4:29! 😂
Good stuff guys 😊
My honest bit; once a week try 3-5x2km at as close to goal pace as you can with 1km jog between or 4-6x1km fast relaxed (a touch quicker than 10km goal pace with 3min jog/rest between). This will push vo2 max up. Seems to help sort my 10km out as well as easy running most days including strides during one of easy runs a week (8x100m fast but relaxed) and a long 70-120min easy once a week. Currently I'm at 36:00min fitness for 10km, pb is 33:30.
Note- range is depending on current form. Start with lower range.
Peace out and all the best 🏃😊❤
Thanks for watching and the tips Simon!
Nice video! Thanks for sharing!
Thanks for watching!
Good advise, until v recently I was stuck on 00:45:00 10k PB 🙈.
Had to stick that 00: in at the start yes? Just to clarify it wasn’t 45 hours 0 minutes 😂
Please enter a name huh - sort your name out fella 🤷♂️😂😂
Exactly what I'm aiming for right now! And such a lovely video with good explanations! :) Last time I really put an effort into a 10k was 3,5 months ago and I ended on 54:20, but since then I put in a lot more mileage and recently started to again include intervals and tempo runs as well as long runs between 12 and 16k. As I clock the 800m intervals at some 3:50/4ish, this should be achievable, shouldn't it? Not that it matters too much, I'll enjoy the time spent on each run either way!
Great stuff well done! Sounds like you are definitely on track for a sub 45 😊
Done my first 10k in years just a week ago :) and surrpriced myself with 44,59. Unexpected since my 5k pb is 22,28 at the moment :) At the moment i'm bilding up to a half marathon with 4 sessions a week. Monday Threshold (for e this means just at the border of aerobic and anaerobic at a 4,35 pace) wednesday is interval, friday a cobi of short longrun and interval, and sunday longrun
Nice one! Best of luck for the half Michel!
Great video. My PR is 41:03 but I'm Kenyan so this is rather on the slower side here😅. Hoping to get to sub 37 min before end of the year
Great time James, well done! Best of luck with the sub 37 goal 😊
@@runningchannel 🤗Thank you!!
My best 10K was in 54 minutes. I don't ever remember timing any of my runs that wasn't a PT test when I was in the army so I don't know if there was any better times but I haven't run in a few months and I'm ready to get back to it
That's a fantastic time, Nate! Are you now eyeing up 45 minutes?
I have an almost year old 10k PB of 46 mins (aimed for 50...). The next 10k I'll aim under 45 min, but the nearest goal is marathon
Nice one! Best of luck for the marathon!!
Great video. Just finished a half-marathon and want to sets my sights on a 10k PB, so know what I need to focus on now - thanks. More important though - who is faster over 10k? Anna or Rick? 😉 #TeamAnna
You can find out here! th-cam.com/video/KUBdXXUjxE4/w-d-xo.html
@@runningchannel Thanks! I missed that one. I'll check it out 👍
I run on average 15-20 miles a week without any kind of run plan. I normally get under 45mins on my weekly 10k. Just go out and run what’s comfortable
Nice! Everyone's different with how they like to train 😊
I am turning 44 on 19 October. Want to 10km run under 44minutes. Current pb is 47minutes. Been training for weeks..but my knee is giving up...no running past 3 days. Hopefully I will be fine in a week