Really important to build up the strength Training even outside the gym. Doing a mix of plyometrics (jumping/ hopping), core and stability and strength. As well as mobility and stretching. Do this 10 to 25 minutes maybe 2 times a week and then later 4 times a week.
Super helpful. Thank you for the workout ideas!! I really am enjoying the process of improvement. This is one of my BIG goals for this year and I am not sure if I can do this realistically or if it is a stretch goal but I want to really give it a shot. Thanks again.
Very well explained tips!! This is exactly what I needed with a good balance of easy and harder runs that you explained throughly. I’ve been on both ends of the spectrum which running too hard without easy runs last year which caused injury and exhaustion. Now just finished 3 months of easy running without any intervals, fartleks, tempos, etc and now coming back to faster workouts feels more painful.. hopefully I didn’t lose all my speed. This is good experience and I hope to get back my speed in a few months. My best was a 37:20 in the 10k and I’m aiming low 36s and maybe a Sub 36 ambitiously the coming fall. Cheers
Thank you for sharing the valuable experience. As a new runner, Never heard about a 10-day taper or 3 weeks taper, I usually just do 3 days easy run before the trial and end up getting unsatisfied results lol. My goal of the year is to get sub 35 and my current PB for 5k is 17:56. I will get back to you if I succeed and I will.
THAT'S an awesome achivement. A 10 day taper means cutting out hard workouts or reducing them starting out 10 days before the run. The second part is to recude the length of your runs..
@@erik4177 I stopped running not long after the comment I made due to chest discomfort, had all medical check-ups but still can't find the root cause(most likely caused by cov-19 vaccine). Fortunately, I'm completely back to normal now and started running again this month. I'm not sure about my current 5kPB but I think I can make it to sub 20mins since I just finished a run with 4min 6sec / km pace for 6.5k which is not too bad since I had 2 years of long break😄
I like very much that you stress the alternation in long runs. I will adapt to that! However what I want to challenge is that the majority of your tips are to simply run harder, even “way above” race pace. For athletes that understood that getting better at running simply takes patience and consistency, it should ring alarm bells. Some background: My current PB is 35:11 and I ran it quite randomly without specific training. So that encouraged me to set up an 8 week 10k specific plan aiming at sub34. I’m not novice, but had been training for like a sub80 half marathon some time before this random 10k test, which never involved sessions that fast before. So completely surprised myself that I could hold that 10 times. In my plan, the fastest sessions are 5 to max10 seconds faster than race pace. (Except for strides and shorter than 200m sprints). I want to get my body used to race pace very early on from week 1 (e.g by 2 and 400s) and build up to running, e.g 3x3k @ race pace with only 20-30 seks recovery. I have a 5k Test @race pace in the middle of the plan to check how it feels and how heart rate develops. So, all aims at just internalizing cadence and feel for race pace. I don’t see the need to doing those heroic efforts you are suggesting - they will just get you injured in my eyes. Fast twitch fiber is for sure needed, but that can be developed in 1-200m sprints as well. Am I approaching my goal not ambitiously enough? Or do I have to really start asking my body for a 6*1k @ 3:10min/km if all I want to run is 3:24sh. Help me out here;)!
Florian..first VERY well done on running that 35:11 for 10K. Of course, I hear where you are coming from with your comment. We all are different and I certainly don't have all of the answers. This is why interaction with my community is so important as I know there are athletes who will get better results simply by running milage while others have more of a desire to do speed work. Some will want to run their first race while others are trying to break a specific times. I make the videos and then always ask for feedback so I can do the best I can to answer each athletes question and needs. I ran my fastest open 10 miler (51.29) off of just mileage back in 2007, no speed workouts. So, I 100% agree with your comment. Thanks for stopping by and for your honest feedback. I don't have all the answers and there are certainly athletes out there who have run much faster than I but will keep doing my best here. Continued success to you and your pursuits.
I’m confused because I’ve been hearing conflicting things, you stress progressing by reducing rest times, however I’ve heard people like dr jack Daniels at vdoto2 say that it’s good to rest a long time between intervals or repeats, so I’m unsure what I should go with? As a 4:51 miler (probably 4:4x now) and around 10 flat 3k-er I’ve been doing around 12x400 70sec with 3min rest and 5x1k @3:18 with 5min rest but also sometimes our coach has us do rolling repeats/intervals and I don’t know the benefits to each.
I am in agreement with Dr. Daniels as well. For some athletes, myself included at times, I need the extra rest. The focus should be on the effort and if you aren't as fit, you SHOULD be giving yourself extra rest to ensure you don't go too anaerobic and have to abbreviate the workout, other times if you really want to challenge the energy systems of the body less rest is required. You are doing awesome and based on your workouts I see you hitting some massive new PBs coming up soon.
@@rundreamachieve yeah thank you and also I weighlift a lot and I know some exercise scientists say with weightlifting you can never really rest too long so I wasn’t sure if that also applied to running
My pleasure Charles and will aim to make a video regarding your question this week. All the best in 2023 brother. Check out Thurs or Saturday video as one of them will be about your question.
Awesome content and thorough delivery! I´ve got a question and I don´t mean to be arrogant or anything whatsoever. I don´t train on weekly basis and have never dedicated my time to running, but I do enjoy a jog from time to time, especially in the forest. I´ve done a couple of 10k races - with 20 days between them, in the last month. First one at 41:50, and a second one at 38:45. I do wish to take up the challenge of breaking the 35 minute barrier as it sounds rough, and I do like a challenge. Explanations are pretty clear as I said at the beginning, but I do have some doubts regarding weight (I´m 179cm 78kg, no abs), should I drop some? Also, how should training times be spaced out through a week? I understand it´s a pretty long comment, but I´d really like to hear your advice. Have a nice week!
the less weight you have on you, especially unnecessary weight, the more economical you are going to run. I would consider checking out the Sub 35min 10K plan rundreamachieve.com/product/sub-35-10k-training-plan/ You are certainly capable of doing it considering you have already run highly competitive 38.45. Focus on one anaerobic threshold workout, 1 vo2max workout (i.e 16x400m, 12x200m, 10x300m track sessions) and one long run per week..keep building and stay consistent and you WILL do it.
Congratulations on the outstanding 17:58 Mat and yes, you are well on your way to breaking 35 minutes. Just a matter of time now. I didn't focus a great deal on strength work outside of planks, crunches, push ups and sit ups when I was competing heavily along with explosive-type drills like box jumps and medicine ball drills. Hope this helps regardless. Continued success to you brother.
So I do some slow long runs, but on some of those long runs I start of doing 5 sets of 1km intervals at whatever my current target 5km/10km pace is (depending on which one I'm targeting), then I continue doing another 40 minutes or so slow and easy, then I finish it of with another 1.5 to 2km throwing in a few strides in each kilometre. Seems to have helped me dramatically. It is important to do some only slow runs though, especially to help with recovery after harder efforts.
I 100% agree with you Arrow Knee. Keep up the great work and let me know how your training and racing is coming along in the future. Excited to see what you are going to do. You have the right mindset and are training properly.
Thanks for the support Alexander. You may want to check runnersworld. Of course, I have training programs that are relatively affordable on RDA but understand free is better. Good luck with your training
Very good tips, I'm very keen to discover more videos from your channel. But if I could give you a piece of advice, for some people like myself, mixing miles and km's can be confusing and I always need to pause the video to check a conversion table. So maybe for non-US people it might be helpful if you'd add some text in the video while you are talking about distance, speed and pace. (so in meters, min/km and or km/h). Thanks for sharing this video and stay safe!
Hi Nate! Great tips! You mentioned strengthening of the muscles and ligaments around the knees. Do you have any home excercises I can use for this? I really started noticing pain in my left knee when I started implementing weekly track sessions of 400m repeats and 1200m intervals. It's not debilitating, and the pain usually disappears when my joints get warm, but I've noticed it's becoming more pronounced lately.. Any advice would be greatly appreciated! Thanks!!
I would recommend filling up some styrofoam cups with water, place them in your freezer and use them to massage your knees. You can peel around the cup as the ice melts. Exercises? Just light weight lifting strengthening your patella joint, VERY light squats and quad exercises.
Hi Nathan, hope all is well 😃 I purchased your 10km sub 35min , 8 week plan and would like to start the plan today. I just have a quick question, my max hr is 155, so how should I interpret your suggested recommended hr rate zones ? For example first day today Monday easy run 130 - 150, is probably for me around 4min/km pace, so definite not an easy run, should I than target perhaps 120 - 140 ? or perhaps just 5.30min/km so 2min slower than 3:30min/km target 10km speed ? Would have the same question for Thursday for this week 1, you suggest moderate effort 3miles, hr 155 - 160 this is basically VO2 max, all out for me, so target 10km time 35min is 3:30min/km, what speed perhaps instead of hr would you suggest 3:50min/km ? 4:00min ? Thanks for your swift reply, would really appreciate, if you could help me out here. Best Christian
what is the best e-mail address to send you your updated and new 8-week, 35 minute 10K plan too. Will get that to you as soon as I hear from you brother
I ran 37:01 now I am shooting for 36:45ish. So what pace would you advise for my track day tuesday for 6x1mile and 6x2mile, my tempo day thursday how many miles at tempo pace and what pace? and then for my weekend long run which is usually 15-16 miles how should that be broken down (I am 48, not gifted runner, been running 60-90 miles per week for about 5 years now) thank you so much and sorry in advance for all the questions
Outstanding improvement and congratulations on the outstanding 37.01!! Nice work! Definitely consider the sub 35 min plan I built. You are right there rundreamachieve.com/product/sub-35-10k-training-plan/
A great video, but my question is would the same training and methods apply as a female. My goal as someone returning back to running after a long break but has built up a strong strength and muscle endurance base over the last year Im building up my tempo and speed to complete longer and longer distances. I find getting under 35 mins as as a female more challenging. I love all the videos I youtube. Any advice for female athletes or females eager to break this barrier would be appreciated
Yes, absolutely Alison. Some of the toughest runners I ever trained with were female. One was a 2:37 marathoner, the other ran 2:45 so respect to you and the ladies out there putting in the work to get better.I think the key is continuing to practice running under sub 35 min 10k race pace i.e. repeat 200m, 400m, 800m etc. Also, not running long and slow every single weekend during your long runs. Most runners do this, the world's top female and male runners know that varying paces run at faster, anaerobic efforts will distance you from your competition. Mental training is also very important. 34:59 has to start in the mind first before it will ever become a reality. Most runners only focus on physical training and bypass mental rehearsal. Hope this helps. Keep me posted on your progress. Excited to hear about your new personal bests in 2023.
Thanks for stopping in Darin. Yes, graduate from Purdue University with an MBA in May and start doctoral studies (DBA) in November. Am fortunate to have that financial support for sure, took me 12 years to pay off my undergraduate work so understand the financial issues so many students deal or have dealt with. Let me know if you have any training/racing questions, am here to help. Best wishes with your preparation for the 2020 racing season.
I just did 15:25 in the 5k. Should I go sub 35:00 or 34:00 ? My last 10K is very old. Also I use that Nike that is very fast in a track. Is it a legitimate time?
That's all fine an dandy, to build paces on longer runs... if you've already build the mithocondrial density and function to proper level, then this hones nicely your ability closer to potential. But it will have unfortunately some interference activity towards building that all important oxygen intake and usage potentioal. So very potential build phase workouts. ANd going above ones aerobic threshold will interference also with the status quo of ANS and endorcine system so it will hae more systematic effect on bodys AND cognitive functions. As always individualism and proper rythm of workouts is the key. You would do long reps in gym rather than perhaps hill runs? Current literature and RCT studies is biased to heavy weight and in contrast to high velocity low resistance / plyometric work, sprints are really good. What was your volume in hours/and kilometers(miles) when subbed 35 for 10k and 2:20 for the big M?
Hey i just purchased the 40 minute 5 Mile plan. I've only started running maybe 2 months ago and i've gradually been working from like 10-15-20 miles per week now im almost doing 25 miles a week but is it safe to jump into 40-50+ Mile weeks? or should i continue my gradual progression before jumping on the 16 week plan. Thanks
Continue on with gradual progression focusing on base mileage first and then move into the 16 week plan. You can do strides 2 to 3 times per week during, before or after your easy runs. Thanks for your support of RDA.
@@rundreamachieve Hey thanks for the quick feed back man I apreciate it. Happy i bought the Product ;) Now time to put the work in. I will try to give feed back ASAP once i get my weekly Mileage up. I work out side 10 hours a day 5 days a week and its Just getting hot now So it might be hard to Bump the pace as the season sweat gets going but I'm steadfast on my goal age 27 Pushing into a New Region of my life. Lets go brother. I will start the Plan soon and i will follow through to break the 40:00min/5 Mile pace. Once i Do that i will go for the 35/5 Miler to the best of my ability. ;)
Hi, I’m Julian from 🇯🇵!! (21) . I started running from Sep 1st, 2020 and have being running consistent till now. . PB 5k: 16:45(Oct 17) 10k: 37:38 (Sep 19/ now 37:10) 21k: 1:17:36 . I’ve done weightlifting for 3ys and shifted to running(weight 76 from 81kg). (Background of playing basketball for 12ys) . Have been listening to your speech for a month everyday and just purchased your sub35 10k(based on understanding of my current level). I was super hyped to ran 1500m x6 all under 5min with (R2min)!! I’m sure this plan is working!! . My next 10k race will be held on Dec 20th. I’ll do whatever it takes to follow your plan🔥 Patient Parient Patient ! . I’ll come and comment again for some tips next time! Thank you!!
Hey JJ. Appreciate you stopping by and very well done with your running so far. You have some outstanding PRs already. Japan has some of the best distance runners in the world and I have immense respect for your culture and people. Keep me posted on your program and how the race December 20th goes.
Be patient. Dropping 10 minutes of a 10K in a matter of 16 weeks is an almost impossible feat. Not entirely impossible but I would focus on breaking 40 minutes first, then move toward 38, then 35. You'll take a great deal of stress off yourself with this approach. Keep me updated and keep working on your speed work and long runs. I know you'll dip under 35 minutes in due time and VERY well done having already run 45 minutes. Nice work Amarjit!
My PB in the 10km, 3 weeks ago, is 46 mins. Off maybe 10-15km training weeks. Male 36 95kg. My next 10km race is in october. On a flat course. Last one was on a hilly course. What should i do with my time to be best prepared for october ?? For my last 10km (46 mins) there mite have been weeks where i didnt train at all. But since getting 46 mins, im determined to turn up actually prepared in october. Any advice ?? Thanks.
Great job having already run a 46 minute 10k. VERY well done. I think the key for you is to really focus on consistency now as you mentioned there were many weeks you didn't train at all. Consistent action is EVERYTHING in this sport and could make the difference in you dropping to a 42 minute or 39 minute time in the near future. Focus on a 16 week build up training once per week do a vo2max track or road workout, faster varied paced long runs EVERY OTHER WEEK, always alternate a faster long run with a easier, slower run and yes, they are VERY important for a 10k athlete. Keep up the great work. I see you dropping substantial time off your current 46 min 10k time.
@@rundreamachieve thanks for the solid advice. Along with this advice, I plan to lose bodyfat too. I know it's hindering my running being 95kg. Do you think, with good training that I will break 40 mins on a flat course in the future.?
It is a massive time jump but not impossible...train at least once per week under 35 minute 10k pace whether that is repeat 400s/800s or while doing fartlek sessions i.e. 5-7x2minutes@35min 10k pace...a solid 5 month block of training is definitely the proper time frame to go after a fast time. Keep up the great work out there and very well done having already run 42 minutes for 10k
Hello Ninad. It is another term for anaerobic threshold running or running around 90-92% of your maximum heart rate usually around 165-72BPM (also depends on your age). A good way to get your maximum heart rate is to subtract your age from 220. Hope this helps. Have a great week and continued success to you.
Thanks for the feedback Alex. Here in the states we often times focus on miles but do know others outside the states (and in) focus on kilometers. Appreciate your comment and continued success with your training and racing in 2020. Keep me posted brother.
I found this wonderful page. You not only have paces in terms of kilometres and miles, but also times on those paces for 5k, 10k, half-marathon, and marathon - www.depicus.com/swim-bike-run/pace-conversion-chart
Hi I’m new to your channel and my current goal for the 10km is Sub39. Using Garmin 10km training plan for now and training 4x/week. Would want to check out your training plan as well. You have Facebook messenger?
Subscribe, Comment, Like and Share. Have a running or business related question? Let me know below.
Really important to build up the strength Training even outside the gym. Doing a mix of plyometrics (jumping/ hopping), core and stability and strength. As well as mobility and stretching. Do this 10 to 25 minutes maybe 2 times a week and then later 4 times a week.
Spot on P&P! Appreciate you sharing. 💪💪💪💪💪💪
Just broke the 40 min barrier. Bring it!
oh heeeeccccckk yeah! That is what I'm talking about Devidia! Nice work!
Super helpful. Thank you for the workout ideas!! I really am enjoying the process of improvement. This is one of my BIG goals for this year and I am not sure if I can do this realistically or if it is a stretch goal but I want to really give it a shot. Thanks again.
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Very well explained tips!! This is exactly what I needed with a good balance of easy and harder runs that you explained throughly. I’ve been on both ends of the spectrum which running too hard without easy runs last year which caused injury and exhaustion. Now just finished 3 months of easy running without any intervals, fartleks, tempos, etc and now coming back to faster workouts feels more painful.. hopefully I didn’t lose all my speed.
This is good experience and I hope to get back my speed in a few months. My best was a 37:20 in the 10k and I’m aiming low 36s and maybe a Sub 36 ambitiously the coming fall.
Cheers
Great job creamy and well done with that 37.20 10K..You WILL break sub-36 in due time. Keep me posted and appreciate you stopping by the channel.
Thank you for sharing the valuable experience. As a new runner, Never heard about a 10-day taper or 3 weeks taper, I usually just do 3 days easy run before the trial and end up getting unsatisfied results lol. My goal of the year is to get sub 35 and my current PB for 5k is 17:56. I will get back to you if I succeed and I will.
I love it! Thanks Fengyu and know you will too. Keep me updated and looking forward to hearing about it.
How’s it going?
THAT'S an awesome achivement.
A 10 day taper means cutting out hard workouts or reducing them starting out 10 days before the run. The second part is to recude the length of your runs..
@@erik4177 I stopped running not long after the comment I made due to chest discomfort, had all medical check-ups but still can't find the root cause(most likely caused by cov-19 vaccine). Fortunately, I'm completely back to normal now and started running again this month. I'm not sure about my current 5kPB but I think I can make it to sub 20mins since I just finished a run with 4min 6sec / km pace for 6.5k which is not too bad since I had 2 years of long break😄
I like very much that you stress the alternation in long runs. I will adapt to that!
However what I want to challenge is that the majority of your tips are to simply run harder, even “way above” race pace.
For athletes that understood that getting better at running simply takes patience and consistency, it should ring alarm bells.
Some background: My current PB is 35:11 and I ran it quite randomly without specific training. So that encouraged me to set up an 8 week 10k specific plan aiming at sub34. I’m not novice, but had been training for like a sub80 half marathon some time before this random 10k test, which never involved sessions that fast before. So completely surprised myself that I could hold that 10 times.
In my plan, the fastest sessions are 5 to max10 seconds faster than race pace. (Except for strides and shorter than 200m sprints).
I want to get my body used to race pace very early on from week 1 (e.g by 2 and 400s) and build up to running, e.g 3x3k @ race pace with only 20-30 seks recovery. I have a 5k Test @race pace in the middle of the plan to check how it feels and how heart rate develops.
So, all aims at just internalizing cadence and feel for race pace.
I don’t see the need to doing those heroic efforts you are suggesting - they will just get you injured in my eyes. Fast twitch fiber is for sure needed, but that can be developed in 1-200m sprints as well.
Am I approaching my goal not ambitiously enough?
Or do I have to really start asking my body for a 6*1k @ 3:10min/km if all I want to run is 3:24sh. Help me out here;)!
Florian..first VERY well done on running that 35:11 for 10K. Of course, I hear where you are coming from with your comment. We all are different and I certainly don't have all of the answers. This is why interaction with my community is so important as I know there are athletes who will get better results simply by running milage while others have more of a desire to do speed work. Some will want to run their first race while others are trying to break a specific times. I make the videos and then always ask for feedback so I can do the best I can to answer each athletes question and needs. I ran my fastest open 10 miler (51.29) off of just mileage back in 2007, no speed workouts. So, I 100% agree with your comment. Thanks for stopping by and for your honest feedback. I don't have all the answers and there are certainly athletes out there who have run much faster than I but will keep doing my best here. Continued success to you and your pursuits.
Thanks for your advices .tips . training tips. They had help me alot brother.
Happy to help Jose and keep up the great work out there.
I’m confused because I’ve been hearing conflicting things, you stress progressing by reducing rest times, however I’ve heard people like dr jack Daniels at vdoto2 say that it’s good to rest a long time between intervals or repeats, so I’m unsure what I should go with? As a 4:51 miler (probably 4:4x now) and around 10 flat 3k-er I’ve been doing around 12x400 70sec with 3min rest and 5x1k @3:18 with 5min rest but also sometimes our coach has us do rolling repeats/intervals and I don’t know the benefits to each.
I am in agreement with Dr. Daniels as well. For some athletes, myself included at times, I need the extra rest. The focus should be on the effort and if you aren't as fit, you SHOULD be giving yourself extra rest to ensure you don't go too anaerobic and have to abbreviate the workout, other times if you really want to challenge the energy systems of the body less rest is required. You are doing awesome and based on your workouts I see you hitting some massive new PBs coming up soon.
@@rundreamachieve yeah thank you and also I weighlift a lot and I know some exercise scientists say with weightlifting you can never really rest too long so I wasn’t sure if that also applied to running
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Was really hard to run slow but heart monitor help me alot.
Glad it has been of assistance to you TFL. Keep hustling out there. Keep me updated on your progress.
Really inspiring, thank you!
Glad you enjoyed it and thanks for the support. Continued success you with your training and racing.
Great video😊
Thank you 😁 💪💪💪🙏
This advice is really good! Is it possible to make an idiots/basic guide to tempo runs. I'm never sure that I'm doing them right.
My pleasure Charles and will aim to make a video regarding your question this week. All the best in 2023 brother. Check out Thurs or Saturday video as one of them will be about your question.
Awesome content and thorough delivery! I´ve got a question and I don´t mean to be arrogant or anything whatsoever. I don´t train on weekly basis and have never dedicated my time to running, but I do enjoy a jog from time to time, especially in the forest. I´ve done a couple of 10k races - with 20 days between them, in the last month. First one at 41:50, and a second one at 38:45. I do wish to take up the challenge of breaking the 35 minute barrier as it sounds rough, and I do like a challenge. Explanations are pretty clear as I said at the beginning, but I do have some doubts regarding weight (I´m 179cm 78kg, no abs), should I drop some? Also, how should training times be spaced out through a week? I understand it´s a pretty long comment, but I´d really like to hear your advice. Have a nice week!
the less weight you have on you, especially unnecessary weight, the more economical you are going to run. I would consider checking out the Sub 35min 10K plan rundreamachieve.com/product/sub-35-10k-training-plan/ You are certainly capable of doing it considering you have already run highly competitive 38.45. Focus on one anaerobic threshold workout, 1 vo2max workout (i.e 16x400m, 12x200m, 10x300m track sessions) and one long run per week..keep building and stay consistent and you WILL do it.
Hey - Great Video. Ran a 17:58 5k Park run yesterday and keen to, eventually, break
Congratulations on the outstanding 17:58 Mat and yes, you are well on your way to breaking 35 minutes. Just a matter of time now. I didn't focus a great deal on strength work outside of planks, crunches, push ups and sit ups when I was competing heavily along with explosive-type drills like box jumps and medicine ball drills. Hope this helps regardless. Continued success to you brother.
So I do some slow long runs, but on some of those long runs I start of doing 5 sets of 1km intervals at whatever my current target 5km/10km pace is (depending on which one I'm targeting), then I continue doing another 40 minutes or so slow and easy, then I finish it of with another 1.5 to 2km throwing in a few strides in each kilometre. Seems to have helped me dramatically. It is important to do some only slow runs though, especially to help with recovery after harder efforts.
I 100% agree with you Arrow Knee. Keep up the great work and let me know how your training and racing is coming along in the future. Excited to see what you are going to do. You have the right mindset and are training properly.
Excellent video,does anyone know where i could pick up a free 10k training plan for a advanced runner
Thanks for the support Alexander. You may want to check runnersworld. Of course, I have training programs that are relatively affordable on RDA but understand free is better. Good luck with your training
Very good tips, I'm very keen to discover more videos from your channel. But if I could give you a piece of advice, for some people like myself, mixing miles and km's can be confusing and I always need to pause the video to check a conversion table. So maybe for non-US people it might be helpful if you'd add some text in the video while you are talking about distance, speed and pace. (so in meters, min/km and or km/h). Thanks for sharing this video and stay safe!
Thanks Mike and will do. Appreciate your feedback. I'm always working to better my videos.
Coach, could u give some natural food nutrition for 5k & 10k?
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Hi Nate! Great tips! You mentioned strengthening of the muscles and ligaments around the knees. Do you have any home excercises I can use for this? I really started noticing pain in my left knee when I started implementing weekly track sessions of 400m repeats and 1200m intervals. It's not debilitating, and the pain usually disappears when my joints get warm, but I've noticed it's becoming more pronounced lately.. Any advice would be greatly appreciated! Thanks!!
I would recommend filling up some styrofoam cups with water, place them in your freezer and use them to massage your knees. You can peel around the cup as the ice melts. Exercises? Just light weight lifting strengthening your patella joint, VERY light squats and quad exercises.
@@rundreamachieve Great idea! I'll try out the ice massage;)
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Hi Nathan, hope all is well 😃
I purchased your 10km sub 35min , 8 week plan and would like to start the plan today.
I just have a quick question, my max hr is 155, so how should I interpret your suggested recommended hr rate zones ?
For example first day today Monday easy run 130 - 150, is probably for me around 4min/km pace, so definite not an easy run, should I than target perhaps 120 - 140 ? or perhaps just 5.30min/km so 2min slower than 3:30min/km target 10km speed ?
Would have the same question for Thursday for this week 1, you suggest moderate effort 3miles, hr 155 - 160 this is basically VO2 max, all out for me, so target 10km time 35min is 3:30min/km, what speed perhaps instead of hr would you suggest 3:50min/km ? 4:00min ?
Thanks for your swift reply, would really appreciate, if you could help me out here.
Best
Christian
what is the best e-mail address to send you your updated and new 8-week, 35 minute 10K plan too. Will get that to you as soon as I hear from you brother
I ran 37:01 now I am shooting for 36:45ish. So what pace would you advise for my track day tuesday for 6x1mile and 6x2mile, my tempo day thursday how many miles at tempo pace and what pace? and then for my weekend long run which is usually 15-16 miles how should that be broken down (I am 48, not gifted runner, been running 60-90 miles per week for about 5 years now) thank you so much and sorry in advance for all the questions
Outstanding improvement and congratulations on the outstanding 37.01!! Nice work! Definitely consider the sub 35 min plan I built. You are right there rundreamachieve.com/product/sub-35-10k-training-plan/
A great video, but my question is would the same training and methods apply as a female. My goal as someone returning back to running after a long break but has built up a strong strength and muscle endurance base over the last year Im building up my tempo and speed to complete longer and longer distances. I find getting under 35 mins as as a female more challenging. I love all the videos I youtube. Any advice for female athletes or females eager to break this barrier would be appreciated
Yes, absolutely Alison. Some of the toughest runners I ever trained with were female. One was a 2:37 marathoner, the other ran 2:45 so respect to you and the ladies out there putting in the work to get better.I think the key is continuing to practice running under sub 35 min 10k race pace i.e. repeat 200m, 400m, 800m etc. Also, not running long and slow every single weekend during your long runs. Most runners do this, the world's top female and male runners know that varying paces run at faster, anaerobic efforts will distance you from your competition. Mental training is also very important. 34:59 has to start in the mind first before it will ever become a reality. Most runners only focus on physical training and bypass mental rehearsal. Hope this helps. Keep me posted on your progress. Excited to hear about your new personal bests in 2023.
Thanks for the videos. Are you still training as you get your education (Go, GI Bill!)?
Thanks for stopping in Darin. Yes, graduate from Purdue University with an MBA in May and start doctoral studies (DBA) in November. Am fortunate to have that financial support for sure, took me 12 years to pay off my undergraduate work so understand the financial issues so many students deal or have dealt with. Let me know if you have any training/racing questions, am here to help. Best wishes with your preparation for the 2020 racing season.
I just did 15:25 in the 5k. Should I go sub 35:00 or 34:00 ? My last 10K is very old. Also I use that Nike that is very fast in a track. Is it a legitimate time?
if you can run 15:25 for 5K?....sub 34:00 for sure...you have the legs to break 33.
That's all fine an dandy, to build paces on longer runs... if you've already build the mithocondrial density and function to proper level, then this hones nicely your ability closer to potential. But it will have unfortunately some interference activity towards building that all important oxygen intake and usage potentioal. So very potential build phase workouts. ANd going above ones aerobic threshold will interference also with the status quo of ANS and endorcine system so it will hae more systematic effect on bodys AND cognitive functions. As always individualism and proper rythm of workouts is the key. You would do long reps in gym rather than perhaps hill runs? Current literature and RCT studies is biased to heavy weight and in contrast to high velocity low resistance / plyometric work, sprints are really good. What was your volume in hours/and kilometers(miles) when subbed 35 for 10k and 2:20 for the big M?
Thanks for your feedback Heikki and you are correct. I ended up running 31.09 and 2.19.35 on 85-95 miles per week. Continued success to you
@@rundreamachieve nice results! Kudos and thanks!
@@heikkisanelma6625 Thanks Heikki, appreciate it. Hope all is well on your end. Cheers.
What would be the minimum mileage to build up to? I've ran sub 19 5k on 50k a week. (Yes I know it's not even close to 35 10k) but I'm just curious.
30 to 40 miles F4thHD. Of course, every athlete is different, some will need less, others more but that is a descent amount of mileage for most.
Hey i just purchased the 40 minute 5 Mile plan.
I've only started running maybe 2 months ago and i've gradually been working from like 10-15-20 miles per week now im almost doing 25 miles a week but is it safe to jump into 40-50+ Mile weeks? or should i continue my gradual progression before jumping on the 16 week plan. Thanks
Continue on with gradual progression focusing on base mileage first and then move into the 16 week plan. You can do strides 2 to 3 times per week during, before or after your easy runs. Thanks for your support of RDA.
@@rundreamachieve Hey thanks for the quick feed back man I apreciate it. Happy i bought the Product ;) Now time to put the work in. I will try to give feed back ASAP once i get my weekly Mileage up. I work out side 10 hours a day 5 days a week and its Just getting hot now So it might be hard to Bump the pace as the season sweat gets going but I'm steadfast on my goal age 27 Pushing into a New Region of my life. Lets go brother. I will start the Plan soon and i will follow through to break the 40:00min/5 Mile pace. Once i Do that i will go for the 35/5 Miler to the best of my ability. ;)
@@mikescheer2125 My pleasure Mike. Keep hustling out there. Looking forward to hearing about your new PR.
Hi, I’m Julian from 🇯🇵!! (21)
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I started running from Sep 1st, 2020 and have being running consistent till now.
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PB
5k: 16:45(Oct 17)
10k: 37:38 (Sep 19/ now 37:10)
21k: 1:17:36
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I’ve done weightlifting for 3ys and shifted to running(weight 76 from 81kg).
(Background of playing basketball for 12ys)
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Have been listening to your speech for a month everyday and just purchased your sub35 10k(based on understanding of my current level).
I was super hyped to ran 1500m x6 all under 5min with (R2min)!!
I’m sure this plan is working!!
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My next 10k race will be held on Dec 20th. I’ll do whatever it takes to follow your plan🔥
Patient Parient Patient !
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I’ll come and comment again for some tips next time!
Thank you!!
Hey JJ. Appreciate you stopping by and very well done with your running so far. You have some outstanding PRs already. Japan has some of the best distance runners in the world and I have immense respect for your culture and people. Keep me posted on your program and how the race December 20th goes.
Sir I can run 10 km flat on road in 45 mints with full effort I want to run in 35 mints in four months pls advice how to do it
Be patient. Dropping 10 minutes of a 10K in a matter of 16 weeks is an almost impossible feat. Not entirely impossible but I would focus on breaking 40 minutes first, then move toward 38, then 35. You'll take a great deal of stress off yourself with this approach. Keep me updated and keep working on your speed work and long runs. I know you'll dip under 35 minutes in due time and VERY well done having already run 45 minutes. Nice work Amarjit!
My PB in the 10km, 3 weeks ago, is 46 mins. Off maybe 10-15km training weeks.
Male 36
95kg.
My next 10km race is in october. On a flat course. Last one was on a hilly course.
What should i do with my time to be best prepared for october ??
For my last 10km (46 mins) there mite have been weeks where i didnt train at all.
But since getting 46 mins, im determined to turn up actually prepared in october.
Any advice ??
Thanks.
To follow up on this question, how important are easy long runs for my 10km prep for october?? And how long should they be??
Great job having already run a 46 minute 10k. VERY well done. I think the key for you is to really focus on consistency now as you mentioned there were many weeks you didn't train at all. Consistent action is EVERYTHING in this sport and could make the difference in you dropping to a 42 minute or 39 minute time in the near future. Focus on a 16 week build up training once per week do a vo2max track or road workout, faster varied paced long runs EVERY OTHER WEEK, always alternate a faster long run with a easier, slower run and yes, they are VERY important for a 10k athlete. Keep up the great work. I see you dropping substantial time off your current 46 min 10k time.
@@rundreamachieve thanks for the solid advice. Along with this advice, I plan to lose bodyfat too. I know it's hindering my running being 95kg. Do you think, with good training that I will break 40 mins on a flat course in the future.?
Absolutely I believe it 💪💪💪💪💪
Sir, I can run 42 min 10k, do you think that with a proper training I can brake a sub35 10k in 5 month? And running 5 times a week is enough?
It is a massive time jump but not impossible...train at least once per week under 35 minute 10k pace whether that is repeat 400s/800s or while doing fartlek sessions i.e. 5-7x2minutes@35min 10k pace...a solid 5 month block of training is definitely the proper time frame to go after a fast time. Keep up the great work out there and very well done having already run 42 minutes for 10k
@rundreamachieve thank you, I'm gonna switch 1 of my 2 tempo runs for a fartlek workout
💪💪💪💪👊✊
What does a tempo run mean ?
Hello Ninad. It is another term for anaerobic threshold running or running around 90-92% of your maximum heart rate usually around 165-72BPM (also depends on your age). A good way to get your maximum heart rate is to subtract your age from 220. Hope this helps. Have a great week and continued success to you.
@@rundreamachieve thank you very much 🙌🏻❤
My pleasure Ninad. Keep me updated on your progress.
Thanks for great videos, would you please convert miles into kilometers, not lots of people use miles😉
Thanks for the feedback Alex. Here in the states we often times focus on miles but do know others outside the states (and in) focus on kilometers. Appreciate your comment and continued success with your training and racing in 2020. Keep me posted brother.
I found this wonderful page. You not only have paces in terms of kilometres and miles, but also times on those paces for 5k, 10k, half-marathon, and marathon - www.depicus.com/swim-bike-run/pace-conversion-chart
Hi I’m new to your channel and my current goal for the 10km is Sub39. Using Garmin 10km training plan for now and training 4x/week. Would want to check out your training plan as well. You have Facebook messenger?
Thanks for stopping in. I do not have facebook messanger. I am only on LinkedIn. Visit www.rundreamachieve.com. Keep me posted on your progress.