6 week 10k training plan
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- Опубликовано: 6 сен 2024
- Rounding off the series (for now) is my 6 week 10k training plan aimed at getting you ready for your first 10k race. The secret is consistency and gradual build and you will get to your race in great shape.
As with all of the training plans, if you have longer, take longer. Don't rush and your body will thank you for it. 6 weeks is the minimum amount of time this should be taking.
As suggested here are the interval sessions...
20 mins interval session
5 min warm up
10 x 30seconds hard running / 30s slow jog or walk
5 mins cool down
30 mins interval session
7 mins warm up
30secs hard / 30secs easy
1 min hard / 1 min easy
1:30 hard / 1:30 easy
2 mins hard / 2 mins easy
1:30 hard / 1:30 easy
1min hard / 1 min easy
30s hard / 30s easy
7 min cool down
40 mins interval session
10 mins warm up
5 x 3 mins hard / 1 min slow jog or walk
10 mins cool down
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Wow! I did it! 6 weeks ago I couldn’t imagine running a 10k. Today, after following the plan and some pain, I completed the training. Thank you so much for helping me do this!
That’s so amazing, John. I’m so glad it helped and you were able to run the distance. What’s next up for you? You gotta stay in the game remember 😉😂
This Messy Happy I’m thinking either get faster at the 10k or train for longer distances
Please tell me what I have to do on Monday .. what is that SRC. I don't understand
@@bhavinivaishnav9959 S&C - Strength and Conditioning exercises. There are other videos on this channel to show you.
I have my first 10k in 8 weeks as a complete beginner. Looking forward to following your plan and hopefully making it to that finish line!
How'd it go?
Hey , thank you very much for doing this video, I had a 10k run and I used you technique to train and I successfully completed the 10k run.
Oh that’s so great to hear! I’m so happy for you. Absolutely brilliant 👍🏻
Reached 11km this morning. Thanks for sharing the plan. This plan is the only one that has ever worked for me
Hello. First I want to say thank you. Because of you I am able to run my first 10min and now I am able to run 10k in under 70 min. When I started I was in obese category, but now I am in middle of overweight. I am looking forward to loose weight and get fit in coming months. This is the best plan to complete 10k. I never imagined that I am able to complete this journey with out your plan. Now I am trying to complete 10k under 60 min. Thanks again.
Thanks so much Navin. I’m so glad you’re on a healthy and happy journey. You must be so proud of yourself. Thanks for letting me know it worked and for the kind words. It’s really appreciated 👍🏻
Thank you so much!
I did my first 10k today in 1:11'35 😃☺
Next step half marathon. :))
Thanks so awesome, Marta!! I’m so happy for you and it’s great you’ve already set your next goal 💪🏻 let me know how it goes 😊
@@ThisMessyHappy Thank you, I will. 🙂
I plan on doing your 12 week plan so that it is not all too fast for my body. Really excited about it! 😃
Completed your 5k plan! So happy with the progress I have seen and looking forward to starting this one in the future. Thank you!
Oh wow that’s so good. I’m so glad it worked for you. Keep me updated on the 10k plan and if you need any advice always ask 👍🏻
Hello, I just start running and did a few morning runs (30 min for 4km),
then I found out there is a 10k in my city in exactly 4 weeks.
I will follow the week 2 and 3 plan in the coming two weeks.
And if my body feels good, I will sign up for the race.
Thanks for the video and wish me luck.
Thank you from the bottom of my heart.I wanted to write this after achieving my first 10km.Before trying your 10k plan I followed your 5k plan completed it.
Before knowing about your channel and training plans I used to run only about 2-3km and that's it, it was my limit at that time.Watched some random videos on How to run 5km?
Luckily got to look at your plans and made decision to follow it.
This plans for the journey of achieving 5km & 10km changed not only my running distances but also my mind.Sometimes I used to shed tears while running why am I doing this? But got to know that I have challenge myself everyday in my life.It changed the way I look at the obstacles or any problems in my life.
Now I would be focusing on my timings: as my 5k- 29:15s and 10k was 1hr25min which is a very slow run but I'll keep improving myself.
Thank you very much Sir 👍🙏
You helped me change my life in some way or the other.
The only problem which I faced in 10km run was that the last week was full of rest though it introduced few intervals it affected me in that 10k run.
This is amazing. I’m so sorry for the delayed reply. It’s been a crazy week but that’s no excuse. I’m so glad I have helped even if it’s a small way. It means a lot. You’re on the path now and I’m so happy for you! Let me know how it goes 👍🏻
@@ThisMessyHappy Tq. I'll definitely update.
I've watched couple other videos of yours. Both of you (You and your wife) are truly inspiring. Thank you for the videos!
That’s an amazing message to receive!! Thanks so much. And honestly, it’s a pleasure making the vids because I just want to help people. So it’s win win for me. Thanks again so much. That’s a proper ‘pay it forward’ attitude you have. It’s made my day 🤟🏼
Great video, did my first 5K today. Running is my assistance cardio training( I prefer weighlifting). This seems like a very well thoughtout plan but I think I will do the 12week doubling every week because I am quite awful at running
Great idea, Pawel. And also shows the right mindset from the start. There’s no rush. This is a lifetime relationship we’re trying to build. Great work 💪🏻👍🏻
I'm using this plan for my first 10km run. I'll comment back once I finish..it'll be in 2months. Wish me luck ✨
Hi Ben, I'm training for my first 10K which is 2 weeks from now, your video and training tips are really very helpful!! Thanks ❤😊
I have a 10k race in August 17th and I’m going to try this training plan out, wish me luck!
Good luck, Kevin! Let me know how it goes!! Make sure you stretch and do the s&c as well as they’re crucial 👍🏻
Getting closer to the date mate, hows the preparation going??
Vengeance Vengeance It’s going really good actually! I run with ease, i’ve lost a few pounds and im feeling great!
Awesome! Will you check back in once you’ve done it and let me know how it went?
This Messy Happy Yes I will!😁
Today (4th jan 2021) Ive started the plan by doing the strength and conditioning (single leg work out) on the first monday of 2021! I'm trying to get back into running and used to be able to very comfortably run a 5k but have never ventured to a 10k before. Ill follow up this comment of i make it in 6 weeks time!!
Awesome! There is actually an updated plan for 2021 if you’re interested? It’s in the training plans playlist on the channel. It’s called 2020 version but it’s relevant for now. Has a downloadable pdf and clickable links too 👍🏻 let me know how it goes 😊
Update: I did it!
My house got snowed in on the final week of the plan as it was February so I was not able to run it. I was gutted that I hadn't managed to do the final week because of the conditions after all my hard work. However, since I enjoyed the running so much I ended up repeating the entire plan again and this time I did it AND actually felt like I could have kept going! I never ever imagined I'd be able to run a 10k and now I've done one, thank you so much for giving me the plan and the belief that I could run.
I like what you said about stretching. Real good after each warmup and run.
Thanks Joe 👍🏻
Thanks for the help but I did get it a little bite different lol: day 1: 5km day2: 10 km
Ummmmm 😳😂
Great to see your killin' this!
Thanks buddy. Getting there but it’s a grind as you know. Keep doing you as well. You’re smashing it!
I got so pissed off with being confined to the house with all the corona craziness yesterday so I put on my running shoes for the first time in years, drove to a remote countryside places because I didn’t want to see any people. Ran 9k without any prep. Now today I’m pretty sore but I have the bug- I want to go out again. Now I’m trying to figure out how I can keep running regularly without being quite this sore.
Quality is better than quantity for a long term relationship, buddy. So build it up gradually and ensure the rest days and you’ll get stronger and stronger and give your legs a chance to keep up. Good work!! Keep it up and let me know how it goes 👍🏻
I know this is an old video but thank you for this video! I was able to create a plan for doing 10km in a month thanks to you during lockdown! 🙌🏻 Even made a video about it
Awesome! I’m so glad I could help. I’ll check your vid out. So what’s next?! 😉😂
Just finished my long run on Week 4 as it's written in the video (did week 3 twice). SO ready for the 10K in two weeks! Pumped! :D Going to use the Cardiff 10K route and race all on me tod because we're all in lockdown ha ha ha. Gonna donate some money to Kidney Wales as I haven't had to pay a race sign up fee.
This is awesome! Well done. And great work on repeating the week 3. I think that’s such a skip to have. To know when to consolidate and when to push on. Happy days. Let me know how the 10k goes 👍🏻
Update: My solo Cardiff 10K was briliant! 🏃 🏰 My main goal was to finish, middle to run the majority and top goal under 1 hour 10. I ran the majority in 1 hour 10 and 45s 😁 so pleased! 🥈 🥈🥈
Started on your HM plan last week and did another 10K as my long run on Sunday 😁😁👍
About to start this plan for my first 10k since I start running again 🙌🏽✨✨✨
I'm running Bangsaen 10 in 8 weeks so I'll give your training plan a go. Thanks
Nuts. When I run morbidly obese with no fitness I do a 2km run to start. Next run is probably 3km, next 5km, then 10km. I get there within two weeks and it's not that brutal at all.
I don't stretch ever.
My opinion (and remember it’s only an opinion) is that anyone can achieve anything short term. It’s long term when things start to go wrong if you don’t do it properly. Injuries. Aches and pains. And inevitably having to stop because it was rushed. Sure you can do that all in 2 weeks. Many can. But try getting away with that for years. Not going to happen. Treat it like a lifetime relationship and build steadily and sensibly and you give yourself a much better chance. Your call obviously.
i have my first 10k on the 19th february 2022, and will be following this plan to help me train. will update this after the 6 weeks 😄
Howd it go!
Hello from Egypt
I finished training 6 weeks for 5 kilos and finished it successfully
I started the 12-month training schedule for 10 kilos. Currently I arrived for the 11 week.
The training results are impressive. But on the day of the fast interval session .. I can not complete the running like the rest of the days in the normal running, only 80 % of it was accomplished .. I do not feel tired but I feel like effort is over.
Please note that the rest of the goals of the running days were completely accomplished.
Any advice?
Do I repeat the running day, the speed that I cannot complete at the end.
When he finished the 12th week? What is the next step? In training, dear? Is it possible to train new for the fast running only?
finnally i love your Coach . it is my first onlin traininng . and i loved ... i lost 20 kg of weight
sorry for my bad english
+1
Thanks, thanks ,thanks a million time
Completed first ever 10 k with this plan.
Wondering how should I maintain it. Have plan to focus on yoga for next few months but don't want to lose running. Should it be 5-7 km twice a week or one long run (10 km) every week
Thank you 😊 regular and often is the way to maintain rather than one long run at the weekend. Smaller and more regular gets my vote 👍🏻
Excellent. Cheers.
A pleasure 👍🏻
thanks ! started this week
Did the 6 week training for 5k was hoping for 35-40 completion time bc I could only run on treadmill to train bc I got wrk late started very early. With that being said finish at 30.29. Was very surprised now time tackle 10k
Breaking 39 hopefully this weekend
Good luck, let us know how it goes 👍🏻
This Messy Happy lol ran a 40:46. Then yesterday I pr with the flu during my half marathon. Split 39:19. Half marathon 1:25:37. Past pb was 1:30:57. I don’t understand lol
Ha ha don’t question it! Just enjoy it. Running is a confusing beast sometimes!! I’ve had some of my best runs just after or before illness and some of my worst when fully fighting fit and ready 😂
Well done by the way! Awesome 💪🏻
@@ThisMessyHappy Thanks!
Alright, see u in 6 weeks..
Running a 10k my town annually has, and last year I went 46 flat. (🤮) (i was 15 and severely out of shape). now I’m going to make a plan for myself, and despite the soccer seasons running to just about 3 weeks before the 10k, I’ll be fine with keeping a strict schedule.
Good luck! Hope it goes well for you 👍🏻
Really nice little video 👍 (edit - you could try a slightly more ‘eye catching’ title)
Thank you 😊 and thanks for the feedback. You’re right! Something I’ve got to get to work on 👍🏻
thank you so much sir
Thanks so much for posting the plan. If you would be so kind, can you elaborate what does intervals mean?
Hey thx a lot. Can you explain the last column from week 3 on. I don't get what is written there and how you calculate the intervalls into your total. Thanks a lot. And keep up the good work. Exactly what I searched for in contrast to all these overcomplicated plans. For the first time I understand the concept behind which puts me in controll over my training. Really great. Thanks.
Julika Franke hi! Yes of course. It’s just a british phrase for approximately. So if I say 18ish it just means approximately 18. It’s a very rough estimate because everyone runs at different speeds. It’s more of a guide really. Glad you like it and I hope it helps 👍🏻
@@ThisMessyHappy great thank you so much for your quick answer
@@ThisMessyHappy That was my question too. Thanks for your answer.
Thanks coach! I'll be sticking to this in preparation for my first 10k! Quick one... how long should a proper S&C session roughly be?
Good luck! I’d say 30-50 mins for s&c is a good chunk of time 👍🏻
How fast should I run ? My 5k pb is 32 minutes
good schedule for running!!!
Thank you 👍🏻
hi, i have 2 questions,
1. what should i do in the strength and conditioning session?
2. what do you do in the warm up and cool down part?
Hey! Thanks for the comment. For s&c there are a few vids on my channel about what you could do as well as loads out there on RUclips. Could be weights, body weight, yoga, Pilates etc. Essentially anything that could help you get stronger. Also as a warm up I don’t tend to do much other than ease in and same with cool down other than a comprehensive stretch afterwards. There’s a vid somewhere on the channel about a post exercise stretching routine that could help. Good luck 👍🏻
@@ThisMessyHappy Hey Coach! Thanks for the great information! Thanks to your excellent info and coaching on your beginner 5k video, I ran my first 5k last week and it felt amazing. I definitely want to keep pushing myself! To piggyback on these two questions - I've decided recently that after 6 weeks of running, I'd like to include a few more S&C days a week into my schedule to build out a more rounded out approach to my routine. Is it not advisable to include maybe 3 days of some calisthenics, etc? Am I in danger of burning out on my long runs if I do that? I was thinking something like S&C (plus interval training, when applicable) on Mon, Wed, Fri. Long runs on Tues, Thurs, Sat. Thanks again! -
EDIT: I have to add, I'll be following this "5k to 10k" plan starting today PLUS 3 days of light calisthenics a week.
Travis Medina hey Travis, that’s awesome to read. Well done, mate. My advice would be to maybe do 2 s&c sessions per week to start with and you could always build to 3 later down the line. There is no real rush. Have at least a day off per week if not 2. There’s a good few workouts on my channel for s&c and plenty out there on RUclips for runners. Definitely recommend it though. A very wise decision, good sir 👍🏻
Okay back again. I followed ur 5k and 10k plans and ran some 10k+ distances after that. What would you recommend as a next step - PB10k or 10k to half marathon?
I reckon maybe think about a 10k Pb? Spend some time getting used to that distance before heading up to a half marathon. Great question 👍🏻
Going to start the plan for running at INA
Hi Coach, amazing video. I have mid season country competitions in 54 days! I represent my city at a 10K. However I'm the slowest can barely finish sub 50. Any tips? (15 yo)
Hi Idan, I would say plenty of interval training and then longer slower base training. Avoid running at race pace and instead go above and below the pace in training. I’m doing a 10k PB plan but that won’t be for 2 weeks but it may still help 👍🏻
Thanks for the video! I'm wondering, for any distance training plan, how do I determine my running pace for intervals, long runs, etc? How do I know when to push to get a bit faster?
No problems at all! I would say keep it simple. In the intervals you work very hard and in the longer runs you keep it relaxed and easy. Don’t focus on pace just focus on feel. Easy runs should be about 6/10 and intervals should be about 8 or 9/10 during the actual interval rep. People get too caught up in thinking you have to push in your long runs but you really don’t. The purpose of those is to build a nice big aerobic base to push off of when a race comes along 👍🏻
What does “6/10” mean? Pace min/km. I feel totally lost here considering pace. It’s completely different to run at 5min/km or 8min/km. If you say “just relax” I feel super lost. What are the tools for me to set a pace goal? And how should I work that pace during the program?
No pace goals as everyone is completely different so 6/10 means your effort level. If 1 was being asleep in bed and 10 is your hardest running. The easy runs should be at a conversational pace and are almost always easier than you think they should be 👍🏻
Rodrigo Ribeiro as a beginner (been running on and off for less than 2 months) I find 7min/km is comfortable. All the best mate, keep running!
Hi! I'm so excited to have found your channel! I'm at exactly the point you had mentioned at the beginning (~10 5ks completed), and I recently signed up for a 10k in March, which I'm fairly terrified of.
My last couple 5ks haven't been great. I neglected putting the time into training because I had run them before - which meant that I was taking walk breaks during them. I want to run my 10k without breaks, but I'm not sure if I can start at week 1 for this plan.
Since weeks 1/2 on the 10k plan are basically identical to weeks 5/6 of the 5k plan, could I merge the two? Potentially start at week 3 of the 5k and then roll forward?
I'm really nervous for the 10k and want to train in the best possible way.
Love your videos!!
Hey Katie, thanks so much for the message. That’s so kind. I’m pretty sure you can use this to get to 10k running without a break. I’ve actually done 2 10k vids with different time periods if you want longer as well. I did a 10 weeker I think. But sounds like you’re running 5ks now so this one should do.
Good luck and let me know how it goes 👍🏻
How does the ideal s&c workout look like? Timewise
Hey Bastian, check out the updated 2020 version of this plan on my training plans playlist and it has all of the links to the workouts etc 👍🏻
Hey, a friend of mine invited me on a 18k obstacle course and thought of it as a challenge to get me fit again. The obstacle race is in 10 months. Do you think it's possible to go from absolute zero to this goal in that time? I've already started to run a month ago and am able to run 30min without a break. But I'm worried if I can achieve this goal in less than a year. :/ even with 3 to 4 times running a week as I do right now.
Yes you can do it no problem! Your mind is your biggest limiter. 10 months is a great amount of time to make sure you do it right and don’t rush it. You’ve got this 💪🏻
I have 10k marathon in 2 months. Lets see how well will it go
Oooh good luck! Let me know what happens. 🤞
I will have 4 weeks to go for my first 10k. I've been training running on the treadmill for 2 weeks before I found this video.
I've been doing 45 min treadmill running 4 times a week. The average distance is 5,9k for 45min training.
Should I do your 6 week plan start on the third week or from the first week plan?
Pick it up at week 3 I think. You’ve got enough behind you that you will be able to do that. Good luck! 👍🏻
Thanks ben, i did 70 minute for my first 10k race with this training plan. Next question is what kind of plan for me to mintain or increase my time for the next race. It maybe next 3 or 4 months. Thx for your advice
Hi Coach, thank you for the great video, I have a small query, when you mention 4km om Wednesday in first week, what you mean by that, whether a complete 4k run or it could be 4k run in total with intervals.
Thanks once again.
Hi, yes it’s 4km of running without stopping but at a very low intensity. If that’s currently a bit too much I have done another plan that takes a bit longer and gets you up to the distances a bit more gradually. Good luck 👍🏻
On rest days would I be able to do around 20/30mins of jump rope? Thanks for content!
Hello coach. I just registered for a 10k run, today. Technically i only have 6-7 weeks to train. I didn’t train/join for a 5k run (ow no).
Thanks for this 6 weeks training plan.
My question is can you explain more the intervals pls?
what do you do in the warm up and cool down part?
Slow jog and then dynamic stretches etc.
this is damn cool.....can u also add diet plan in extension of this
Bit of a random one, the plans are great but I find a lot of peiple dont tlak about the actual run method when youre out. I can do plenry of 5ks easy but generally with a 1 minute walk in between 5 minute runs. Would you say thays about right to go into this plan or should i be at a steady 5k without atopping? Cheers!
I didn't see where the S&C links were, can you repost them for me?
There’s a newer video of this plan under my training plans playlist. It has all the relevant links etc 👍🏻
your couch to 5k program was great ! Do you have a program to transition form a 5k PR to then 5k everyday ??
Thanks buddy. Yes there’s a 5k PR plan in the training plans playlist on my channel but I’d recommend against running every day (especially if newer to running). Focus more on quality of session not quantity 😊👍🏻
@@ThisMessyHappy Thank you so much for the reply ! Is there a time span that I can transition to running maybe 6 days a week from the level I am at now ? Say over the course of 3 months ? I want to run regularly because of the feeling it gives you ; really makes the whole day better when you start it off with a run.
I'm using ur beginner to 5k in 6 weeks. Then I'd like to plan out a 10k and a half marathon. How do you know what length of training time to use. You said 6 weeks is minimal. I'd assume it take 12 weeks to go from 10k to 13 miles ? Or is that too fast
To be honest, I’d say the longer you take the better as it’s a lifetime relationship but just go with what feels comfortable both mentally and physically 😊👍🏻
Can you share pdf version of plan, so that we can print.
If you go to my training plans playlist on RUclips there’s an updated version of the plan with downloadable pdf 👍🏻
Brilliant channel. Would love to follow you on strava if you use it
Yes mate, bridger79 I think is my username. I don’t use it much but all my workouts upload to it 😂 thanks for the kind words
Hi! Can i ask if what are the things u should do during intervals? Thank you!
Waw! Love you
Thanks 😊
Sir i have my marathon run is 3 months later please help me making a schedule please much needed.
There are plans for all distances on the channel! It’s in the training plans playlist 👍🏻
@@ThisMessyHappy thankyousir❤stay safe sir❤🙏
Love from india🇮🇳
I doubt you still respond to comments on a video from 3 years ago but I would love to get feedback on if I need to adjust my training plan mileage or anything because 6 days of the week, If I run then it has to be with the double jogger with my 2 kids and I get one day a week where I can run freely. I’m already running 5k and 10k, looking to get faster and increase mileage
Can you explain the interval sessions. What is a 30 minute interval session? Thanks
Just wondering, instead of a full rest day could i just do 1 mile? I really like to run to wake up in the morning.
I would say give yourself at least 1 rest day completely. It’s so beneficial for mind and body. You have 6 other days to run the mile, right! 👍🏻
You could always take a morning walk instead
Hello, do you recommend doing cross-training some days instead of intervals?
Yes you could definitely do that
Hi! Can i do strength/weight training on the rest days for running?
I couldn't understand what are the intervals (20,30 and 40 minutes)
I think added the sessions in to the video description?
I am in a slightly weird predicament were I CAN run 5k just in a slower time but am currently in the Army and need to get up to running a 10k without stopping at a reasonable pace. What slows and stops me is mainly leg and joint pain rather than cardiovascular issues, any additional suggestions? Also what does an interval workout look like? When you say to do one for 20 minutes would that be like sprint for 30 seconds rest for 60 seconds and do that up until 20 minutes?
Can you please further elaborate on your intervals sessions?
is this interval session is in between the runs or its just the singular task on the second day of the week
Should I lift on the same days I run or on my rest days?
I went to a 10km run, but I had not trained before and I have done it in 1:04:??, btw I was at the time 13 years old, now I am 14
Good work. Hopefully this is just the start for you 👍🏻
What is that SrC on Monday???
Strength and conditioning. There are a few vids on this channel to help you with that 👍🏻
What strength and condition workouts do you recommend at how fast do we run our 3 runs a week?
There’s a newer updated version of this plan, Matt. In the training plans playlist on my channel. Should give you links to s&c workouts etc 👍🏻
@@ThisMessyHappy thanks mate! Great channel, great info! Much appreciated! Thanks for taking the time to reply, all the best bud.
I love your accent!
Ha ha thanks. I think you’re in the minority there 😂
Almost 5 months ago I had a grade 2 degeneration on my right knee and I've accomplished to run 5 kms in the last 2 months even though I have a minimal knee pain after runs but the pain settles down in the next 24 hours and I try to apply ice on it for 20 mins a few times a day. So I'm thinking of going from 5k to 10 k and I've just found your training plan. Do you think those running intervals are dangerous for my knees ? I mean should I wait more to go up to 10 k and not hurry for intervals? By the way should we run those kms in aerobic zone? (My heart rate is usually around 150-155 bpm even though my pace is almost 7 :/
Hi, this is a tough one because I wouldn’t want a plan I’d put out there to cause more injury. It sounds like you’ve been through a tough time! The first thing id recommend is finding the updated version of this plan in my training plans playlist. It’s the 10k plan 2020 version. It has clickable links to all of the workouts and makes it generally easier to follow. And yes, I might be tempted to keep your running to 3 per week with no intervals and just focus hard on your strength and conditioning. Let me know how it goes 👍🏻
@@ThisMessyHappy Thanks so much for the advice! I'll listen to you and keep focusing on my strength workouts. Nowadays, I'm trying to do a plan which includes bridges, leg extension, quadriceps strengthening with putting weights on my ankle and rising up my leg while carrying them... I hope this will work and I'll keep running in a healthier way without getting injury. And yesterday I also watched the 2020 plan and dowloaded the pdf as well. I'm so happy to have found such a great training programme and I'm also grateful to you as well for providing this stuff. I'll let you know about my progression. Stay healthy!
What mean (syr )Monday sir i don't understand
Strength and conditioning 👍🏻
What's is intervals session I'm confused
Check out my tutorials playlist and there are plenty of suggestions for interval sessions for you. It’s periods of high intensity and then rest rather than one continuous run 😊
Sorry but whats the training for monday... i dont get it
It’s strength and conditioning. There are a tonne of great videos out there on RUclips and even some I’ve done. Find what works for you. There’s Pilates, Yoga, bodyweight exercises, weights, core etc etc 👍🏻
Thx !! Im goin to do ur plan start tomorrow... wish me luck !!
Good luck!!
I have bin running for about 7 weeks now i just started hitting 4 miles but I have just got a aching pain in my knee but in my training I never did s@c could that be y I have the pain
Could be a number of reasons. S&C could be one. Do you do a comprehensive stretch afterwards? Or could be a technique fault that could be identified if you had a running analysis. Make sure you look after yourself. Pain is your body telling you something isn’t right so didn’t ignore it 👍🏻
@@ThisMessyHappy just bin to see a doctor and thay said my knee turns in when running is there anything I can use apart from beying support running
After training plan complete daily 10k running sir Or will have to follow the training plan again
I wouldn’t recommend running every day long term. Every other day would be a good balance for your body 👍🏻
Use it deca duroblin
I have to run A 10k for school pls help me
How many weeks away is it?
I have 2 months to train for a 10k race. And I’m an amateur cyclist. Running can probably do 1-2 miles. What do you recommend I do for this 😰
I would say pick up week 4 and 5 from my 5k training plan then start the 6 week 10k training plan. That should get you there. Good luck and let me know how it goes 👍🏻
This Messy Happy thank you so much !! I’ll let you know how it goes !
How to do intervals sir u hv mentioned in th chart 20 min. Intervals. How to perform it pls guide.
Look in the description.
Hi! Sorry for stupid question but what is "src"?
Strength and Conditioning 👍🏻
@@ThisMessyHappy ok thanks!
What is monday can you explain sorry im not really good in english thx
Strength and conditioning. There are plenty of workouts on the channel and also on RUclips in general 👍🏻
I have 5 weeks to train. Can I just skip the first week and go straight to the second?
Easy, high intensity but nothing about the pace
Absolutely right. My easy might be someone else’s high intensity if we factored in paces. It’s too individual to mention any pace 👍🏻
On minday S&C... what does it mean. Tq
Hi Siraj, it stands for strength and conditioning but if you want links to the workouts then I’ve done an updated version of this plan for 2020 with a downloadable pdf and clickable links to help. It’s in the training plans playlist on my channel 👍🏻
Many thanks for the quick respon👌
Pls provide link of SRC??
Have a look around the channel. There are plenty 👍🏻
Hi sir
I didn't get src
Strength and conditioning 👍🏻
Hi i stuck 7k run. Can’t get more
Keep repeating the week you’re stuck on and then move on when you’re ready. There is no rush.
Hi, Looking at your plan , what do you suggest to incorporate my weekly Saturday parkrun? Cheers
Hmmm there is always opportunity to wiggle it all around a bit. You don’t HAVE to do the long run on a weekend for example. Just respect the rest, do the s&c and don’t have 2 big run days back to back and you can jiggle it about a bit 👍🏻
I know this is 5 months after you asked, but you could also just simply move the above schedule forward 1 day where the "long run" at the end of the week is on Saturday and just have it be your park run.
This week i will be finishing the 5k program. Should i jump right into this one?
And in the intervals when you say warm up and cool down is it a walk or a jog?
Thank you for those programs !
Boris! I’m so sorry I didn’t reply sooner. I was out watching IM Copenhagen yesterday. Ok, I think move straight on!! Strike while the iron is hot. Once you get to 10k it’s worth solidifying your base before you move up again though. A good few months doing 5 and 10km would be great for your body in terms of adaptation.
Warm up and cool down can be what you want it to be. Walk would be fine or very slow jog. Depends where you’re at in your running journey. Good luck and let me know how it goes 👍🏻
Will do, thanks!
Enjoying your videos and vlogs very much. Hope your shoulder getting better!
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What is mean by intervals