10000m RUN ka best weekly training program. by capt Amrish Kumar Adhana..

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Systemic schedule for training for 10000m.
Here we have made a schedule for the training program to improve the timing for 5km and 10km event.
This video will clear questions like
How to better timing?
How to do training for 5km and 10km?
How should one start preparing for the event?
How to train for optimum performance?
Our Video covers:
Systemic training schedule per week
Good for middle-distance athletes
All Beginner athletes can start with this program immediately.
Week schedule
2:58 - Day1
3:41- Day2
4:30 - Day3
5:35 - Day4
5:51 - Day5
7:40 - Day6
10000m running workout / how to run 10000m in 20 minutes / how to run 10000 meters faster / how to run 10000m / how to train for 10000m run / 10000m running training / 10000m running tips / 10000m running race
how to run 10000 meters / how to run 10km in 1 hour / how to run 10km for beginnres / how to run 10km in 30 minutes / how to run 10km in 40 minutes / how to run 10km without getting injured / how to run 10km daily
5000m running workout / how to run 5000m in 20 minutes / how to run 5000 meters faster / how to run 5000m / how to train for 5000m run / 5000m running training / 5000m running tips / 5000m running race
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Presented By
Captain Amrish Kumar Adhana India's Best Athletic Coach. A South Asian Gold Medalist at 3000m s/c event and participated in more than 15 International Athletic Championships. Presently He's training athletes from last 20+ years and produced many athletes who have represented at National and Internationa level like - Olympics World Championships Asian Games South Asian Games Military Games etc.
His Athlete in recent years like
1. Manjit Singh(800m) produced Gold at Asian Games 2018 Jakarta. en.wikipedia.org/wiki/Manjit_...)
2. Avinash Sable(3000m s/c) has been a National record holder and broken the 3000m s/c national record 4 times. He has been Qualified for Olympics 2021 Tokyo. en.wikipedia.org/wiki/Avinash...
3. Surendra Singh holds a National Record of 3000m &10000m. en.wikipedia.org/wiki/Surendr...)
Check National Records here:
en.wikipedia.org/wiki/List_of...
For more details Follow us & Contact for Training Programs at
Facebook:- / coachamrishkumar
Instagram:- / amrishkumar.indianteam
Twitter:- / amrishadhana
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Note: The video belongs to channel Amrish Adhana
Use or commercial display or editing of the content without proper authorization is not allowed

[@sandeepjakhar2298]

Helpfull information. Apne hisab se set kr le gye. Thank you Coach Shab

[@ranjetkumarmishra5027]

Sir ji starting ekdum dhashu hai
Editing se apki video aur lajwaab ho jaati hai jai hind sir 🙏🏻

[@AmrishAdhana]

Thanks

[@akashrana3001]

Guru ji bhot bhot dhanyawaad aapka work btane ke liye 🙏🙏🙏🙏

[@ANKIT-JAAT-8532]

Thank you Guru ji🙏🙏🙏

[@satyendratiwari182]

Thank you very much Coach sab. You’re Gide line will help to my Athletes very nice work out

[@AmrishAdhana]

Good luck

[@propahadi686]

@@AmrishAdhana sir ye workout mitti wale ground pe bhi kar sakte ha or agar ham eske sath gym bhi kare to

[@ABHINAV99334]

Aap jaise coach hone ki wajah se hi indian athletic ka ye haal hai, thanks...

[@prince88306]

😂😂

[@MaThematIcs029]

really appreciable sir

[@7rsrravinder254]

Thank you guru ji 💐💐💐💐💐💐

[@ayushshingote4941]

Thank you sir 🏃

[@aryanrajpoot1427]

Thank you Guru G 🙏❤️

[@radhakishankumawat1563]

Sir me puch rha tha ki long running me bhi running supporter phnna chaheye kya and second question long running ke leye best shoes konse h

[@rahulchoudhary-ip6tt]

guru ji jo apne btaya pehle din 2×5km ke toh ye 5km jo hai boh kya ek ek kilometer karke lgane hai ya sidha hi 5km ke do set lgane hai

[@kartikeypratapsingh8142]

Thanks sir ❤️🔥🎉

[@nishchay_nikam]

Sir 1 question Tha?
aap sirf army boys ki training lete hai ya hamare jaise local boys' ki bhi training lete hai 🙏. Please sir reply 🙏🙏

[@vivekbindrafanclub3362]

Aap ka ❤️ se thanks

[@Bk_Ka_Comedy]

Right bro mene follow kiya or mene 57minute me 10km pura kar liya ❤❤❤

[@fitnesschallengeallindiara3802]

Sir apke academy me se pakka gold medal a ga sir ji Apke academy meeting Olympic🤸‍♀️🥇🏆🤸‍♀️🥇🏆

[@ChowkWarrior]

JAI HIND Sir long athlete ke liye zym ka full video bana dijiye ❤🙏🙏🙏

[@Dee544]

Thanks sir ji

[@Mr.SmS1723]

Thank you so much sir ❤❤

[@dhenduptamang436]

Thanks sir jai hind sir

[@deepakkumar-ln9cm]

Nice sir ji

[@sunnybadgujar4036]

Guru ji kitne month tak ye workout kar sakte hai please reply...??

[@user-zt7ic5ml9v]

Thanks you sir

[@debasishtung4105]

Sir ap bhi na😃😂
Pehle wala meme achha tha Sir ji
Love you Sir🥰

[@ajayporwal3346]

Bahut khoob sir

[@mohdshahnzaransari1885]

Good coach shab

[@pubgboys7774]

Thank you sir ❤

[@MYSMOOTHSTEPS]

Sir meri 8ko competition h or mene tyari ni ki abhi tk agr m kl s aapke tym table ko follow kru to result mil skta h ky 6km ka competition h mera ? Or aapke 10km vale tym table ko follow kru to plz sir tell me

[@shatishkatara8853]

Sir ye 15 km running he ye continue kra he ya 1km krana he rest leke ya 15 km continue

[@akashpawar6054]

Thank you so much sir Jia hind 🙏🙏

[@AmrishAdhana]

Jai Hind

[@KARANSINGH-th2uo]

Sunday ko pura dinn rest hai sir?

[@runningworkoutbygame4712]

6 week ka matalab kitane day huva sir please batye

[@rahulkumar-jf4jj]

Jai Hind sir 🙏
Sir please 10 km plan for beginner ke liye 1 video bana dijiye

[@kuldeep6434]

Hlo sir you are great coach sir main 800m khalta hu 1.58 ki marta hu sir sir main bhot acha mar sakta hu pr end main body itni tight ho jati hai ki race sahi finish nhi hoti main warm up straching cool down sb kuch karta hu phir bhi tigth kyu pad rahi hai body sir pls batiya sir

[@diyansh__army__2815]

4day ma sir evening time me kay

[@negi_fitnass]

Big fan sar ji

[@lokendersingh7224]

Nice

[@debojittripura6796]

Sir 15 sal ke bacho ke liye 400mtr ka workout please bana dijiye

[@armyraushanlover7658]

Sir aapne a Jo aapne btaya hai sir a beginner ke liy btay hai

[@sanjeevsattu161]

Sir begginer ke liye bnaoo 10km training program please

[@khusyt]

Video banane ka best trika bich me commedy vi samil hai chalo bhai😊😊

[@LaxmanSingh-vw9bh]

nice guruji

[@rajulalmeena7819]

What is pace

[@Prathamesh_Jadhav1311]

Coach shab haif marathon sub 1Hour 5 minit ka work-out bana dijiye sab Ellie event aapne bana diye hain sirf vahi bacha hain

[@RajitBhai-jt8qr]

Sar running ke bad kab snan karna chahie morning time to evening time

[@AnkitKumar-hq5rt]

Guru ji agr itna tej pace chla skte the to phir vedio dekhne ki kya jaroort thi 3:18 ke pace se 33 min to aa hi gyi

[@onlyindianarmy9069]

Hallo sir running motivation par video banavo please

[@vikramborude7247]

Bahut hard coach sahab

[@AmrishAdhana]

Aapane Manga tha.

[@akshaymehta1341]

Sir ye workout timing improve Karne ke liye hai

[@akashrathore2227]

Sir running k baad hmm daily pushps pullps core work out strength work out leg workout kr sakte h

[@AmrishAdhana]

Yes

[@user-wo5kh6kg7g]

🙏🙏Sir 4th day wala Sam ka training NHi bataya hai🙏🙏

[@MUKESHYADAV-wl6qd]

8 kilo miter Time 29 he

[@ShivKumar-nc2nl]

Good

[@akashrathore2227]

Next part 10 km workout plan 45 min aa rhye h koi workout plan batyo sir

[@basyanakunihar5242]

Sir diet bhi bta do kya khana hai

[@vaghelakaransinh5735]

5 km runing in 20 minit par video banaiye sir

[@pratikpalkar3000]

1 mahine me kitna time km hoga 40min current time hai

[@akshaymehta1341]

Thank u sir

[@AmrishAdhana]

Good luck

[@tausikahmed4740]

Good morning sir

[@Vikash53479]

Super guru ji

[@AmrishAdhana]

Good luck

[@umeshofficial6072]

🙏🙏🙏🙏 guru ji

[@SAURABHKUMAR-sn3yj]

Jay hind guru ji

[@sureshsarma72]

Olympic ke liye kitni saal mehnat karni hogi sir

[@boxing8687]

6 weeks me timing aayegi???

[@sid..fans.5711]

Sir ji of season ke baad ka to banadijiye 🙏

[@nishchay_nikam]

Sir maine pura banglore ka map search kiya fir bhi aap ka ground nahi dikha?
Waha par kantivaram stadium hai lekin aapka ground nhi dikha?

[@AmrishAdhana]

You can come Sai South centre Mysore Road Bangalore is our ground.

[@VaibhavSingh-bw7ve]

Sir day 1 me , 2×5 km , 2.57-2.58 minute/km hai or ap bole hai ki iske bich me recovery hogi 2-3 minute , to sir recovery per km hogi ya 5 km ke bad hogi .

[@AtharvaSharma_]

5 km ke baad hogi recovery time 2-3min uske baad 5km more fir warmup then eve.

[@rudraathlete6510]

Jai Hind sir 🙏

[@AmrishAdhana]

Jai Hind

[@strengththenics8495]

Sir 4 week ka 10. Km wala program digiye na.mera may pe competition hai 🙏

[@Bookthought1610]

Hiiiii sir
Running Improment ke liye konsa supliment lena chahiye iske upar video banavona plz

[@AmrishAdhana]

Channel per hai

[@armylovermania1916]

Sir moj krdi wo akshay wala scene daalke

[@laxmanpuri888]

Sirji 28minut me 10000m ka work out bataye

[@jabeertadavi4084]

Nice chedul

[@kitchenkings9039]

Coach shab aap se ek req h ki 15sal tk ke bacho ke liye 3000m steeplechase ka workout bna dijiye plz coach shab

[@AmrishAdhana]

Ok

[@Honeyjaat249]

Yes sir

[@nitishpandey6665]

Sir road par 1600 meter ka workout kaise kare

[@INDIAINDIA-nr1hm]

Wa gi 🥰

[@anangchewang6035]

Sir ap ka academy ka ha pe hai

[@RaviRawat-xf9gl]

Recovery drink batao sir koi

[@prorunning1845]

Sir g
Yh sch mai dhamakay dar plan hai

[@AmrishAdhana]

Kakai dhako

[@prorunning1845]

@@AmrishAdhana yes sir zarur

[@rushikeshhodshil9923]

Hello sir, apne liye suitable running event kaise choose kare? Bohot sare events hain running main lekin konsa event kare confusion hota hain?

[@AmrishAdhana]

After your body test

[@nishchay_nikam]

Sir aap konse ground par practice lete hai?

[@AmrishAdhana]

Sai center Bangalore Olympic camp

[@sudamasaha2343]

@@AmrishAdhana sir apply kaise kare

[@Starlord180]

5 km in 30 minute kitne din mai ho jayega

[@komalarya3141]

❤️❤️

[@avishawathe6717]

Sir ji aap ne 1 weak ka bata diya...first weak ka samjh gya...uske bad 2nd 3rd 4th weak me konsa workout krna hai ..ye hi continue kre 4 weak tk ya har weak me change kre....plz reply me

[@AmrishAdhana]

4

[@avishawathe6717]

@@AmrishAdhana tysm guru ji..♥️🙏🏻

[@allaboutthesports3122]

Sir 2 din bad me body work nahi karte please sir give tips please sir

[@abrolcattlefeed8597]

💖🙏💖

[@talvarayesha7435]

sir made the video on height increasing please sir..

[@AmrishAdhana]

Ok

[@Teac.fc.fect.]

Sir hmare pass Jim nhi h

[@deepakrabad9372]

Guru ji kaya ye program beginners ke lye bhi hai ?

[@AmrishAdhana]

Any

[@vakeelsaifi1942]

Hello sir mujhe 10k ki tyyari karni hai Mera abhi to 10k ki timing 39 minutes hai mujhe 30-31minutes laane me kitna time lagega or kya kya jaruri hai

[@AmrishAdhana]

Depand your capacity

[@swapnilpadwal6760]

Sirji mera timing 35 minute lana he par 40 min k niche nhi ja raha hai, intervals maar raha hu 1km 3.15 k pace pe par distance running me pace hold nhi ho pa raha merese or heart rate zada badh raha hai

[@AmrishAdhana]

You can do

[@diyansh__army__2815]

4day ma sir evening time me rest karna he koi excise....????❓❓❓❓❓❓❓❓

[@AmrishAdhana]

Nahi

[@NoBody33339]

Sir bharti mai 3 months hai endurance workout btao aur kitna time karna wo bhi btau

[@AmrishAdhana]

Channel per hai

[@msrj9467]

Sir kal 50 metar ke strike lagGai thi. Uske bad subah running karte samay AD ke niche dard hone laga. Dard Keval running karte samay hi hota hai. Sir Keval normal dard hota hai. Kya karun sir.

[@AmrishAdhana]

Ice massage karo

[@lakhanchavhan3635]

सर पहिले दिन की रिकवरी समझ मे नही आ रही..?

[@PankajKumar-wm8vh]

Sir ji mere knee ki pain nahi ya rahi one year ho gya mai kya kru guru ji al hi kuch ki jaiye na plz help me Maine mri be kr waye thii

[@AmrishAdhana]

Strength exercise karo

[@NoBody33339]

😂😂🤣 Sir starting video

[@BobbySingh-th9qb]

1600 meter speed workout k liye konsa shoes best hoga sir or video ki starting wala meme bhut aacha tha 🤣🤣

[@AmrishAdhana]

Nike Pegasus 38

[@kalpigajraj7888]

Sir m 10 km running krti hu or running krte time knee pain hota h ye pain pichle 10-15 din se ho rha h or sir meri 15 Nov.2022 ko meri cross country h only 2din bche h sir btaye m kya kru please sir🙏

[@AmrishAdhana]

Normal runing and ice