How To Run A Sub 60 Minute 10k | Running Training & Tips
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- Опубликовано: 8 июл 2024
- The 10km distance is a milestone for most runners and one of the most commonly targeted times for the 10km is to do it in less than an hour! Do you want to run a sub 60 minute 10km? Here are our tips to help you to achieve it!
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Typically 10km is the next distance that new runners target following the 5km. It seems like quite a big step up. You’ve worked so hard to accomplish 5km. But then this is twice the distance, so it is twice as hard?
Well actually for many runners, running 10km is more manageable than running your first 5km. Once you can run 5km continuously, you have really just opened the doors to so much more. You are someone that can sustain running continuously for a good period of time. And running that extra 5km isn’t so big a deal.
The 10km distance is a milestone for most runners and one of the most commonly targeted times for the 10km is to do it in less than an hour! Want to run a sub 60 minute 10km? In this video we’re going to be helping you to achieve that!
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📹 How To Run A Sub 45 Minute 10k 👉 gtn.io/10kSub45
📹 Half Marathon Training For Beginners! 👉 gtn.io/FirstHalfMarathon
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![10K WORLD RECORD: JOSHUA CHEPTEGEI 26:11 [FULL RACE]](/img/1.gif)
My first 10k was 1h23minutes
My second 10k was 1h13minutes
I ran 10k yesterday in 1h8m.
Are you following a plan ?
Keep it up
i ran 10k in 64 mins
How far have you progressed since then?
@@justinthebaby7156 53 mins for 10k
(my run)
My alternative method: just go on a run with friends who are much fitter and use social pressure to not drop out
If you are running alone, play tag with bystanders, which may even be a lightpole in the distance or pick rabbits running faster, ahead of you in the distance.
This... Every single time I see someone else running, I feel like we are now racing. And I have to catch up with them or I have to stay ahead of them.
i usually run way faster at night because i am scared
I have A twin brother, beeing just slightly better than him is what keeps me going. (I think this is what he thinks too tho…) 🤣
That’s what I’m about to do right now lol
Was going to give some hints and tips .. but having read the comments on here .. my biggest suggestion to anyone working hard to run a sub 60 min 10k is "comparison is the thief of joy" .. ignore all the "well I ran my first 10k backwards and still did it in 35 minutes" comments, who clearly don't get that this video isn't aimed at them.
If anyone had actually done that, running backwards in 35 minutes on a 10k, then I actually think they should be allowed to brag about it in the comments 🏃♀️
I ran myself out of depression😊
My first run was only 750 meters about 2 months ago but I continued to practice and yesterday I ran 11.20 km in 1 hour 15 min..So proud and happy that I could do that.
But sad to see I am the only one who runs above 5km in the park.Other young guys just sit on benches with friends and smoke or just walk like old people.They are 10 years younger to me.
I am 35🙂
You give me hope that I can do the same.
I know what you mean about young guys, they generally don't like long-distance running because it kills their gains and it's not as immediately rewarding as weightlifting, maybe you will inspire them to start running.
Good for you mate, soo good for mental health!!!
Wow, I guess i’m the same age as you. How you feeling now? It’s been a year already. Hope youve been well since!
Just here celebrating my first sub 60 minute 10k. 59:41 Thank u guys
Just upped to 10km run this evening. I was getting quite good 5km times at 22-24mins depending on the day. Been running, cycling and swimming since maybe, July?
I got 47 minutes on the 10km this evening and it was really a special feeling. Thanks for the inspiration on getting fit and how to do it, GTN!
Those are some great times! Keep it up!
47 min is good 💪 motivating to read!
@@osibosi99 thank you very much, that’s very kind of you!
I gave it my all just now, 51:33 😅 thanks for the motivasion
How long did it take you to get to 22 to24 minutes of 5K time?
I did my first 10k in 49mins. My 5ks are usually 22.
I don't run for time since I got out the military but its nice to see Im still in decent shape.
Ran my first 10k yesterday (9/16), I followed the 10% increase rule (5k to 10 k practice starting from July 5th 2023, my first run was not even 200 miters) and to my surprise during my first 10k I broke my all time best 5k (26:54) and finished my first 10k sub 55 mins .. My target was sub 60 mins 😅… shattered… Believe me it’s an Amazing feeling and sense of accomplishment. Pat on my shoulder 😊
As a recovery run I did a 5k 3 weeks ago at 38 minutes. The next week I did 10k at 82 minutes. Last week I tried a faster 5k and did 34 and 1/2 minutes (Not recovery). This week again at recovery pace 78 minutes 22 seconds. I am very happy with that improvement and it felt really good. Was super consistent the whole distance. I know it is not super fast, but as I never managed to run a mile before February this year I feel good for getting 6.2 miles in that time at only my second run at that distance. It is making my shorter runs feel super easy as well. Legs felt so much better after my second 10k than my first.
Don’t worry about the time, that comes with practice. Sounds to me like you’re crushing it! Keep up the good work 💪🏻💪🏻
@@JNelmes1709 Thank you, still running, just short of 90k so far this month. Feels like I am more consistant around 6 min a Km. Might need to do some speed work but not to worried about that. Going to focus on running 5-10k maintaining that speed and that should make the shorter distances easier. Certainly much fitter than before, running is easier and I don't get DOMS.
I am 54, started running 16 months ago with 1/1 minute.Today I finished my first 10k at 57:45. never practiced running before. Your videos helped me to keep up. Progress in my age is slow but there is progress. Thanks. I am not your target group but anyway, your kind approach to encouraging runners helped. Regards from Germany. J.
Congratulations on that! Fantastic achievement.
Congratulations &
Posted my fastest 10k time during my first ever 10k race event. 58.59 was my time and I haven't had it under and hour since! I swear it was the course and the buzz of the event that powered me on.
I ran my first 10k at 59:30 at my first attempt after running only 5km runs ever since, I don't know how I did it but I'm just happy about it.
I started running running january 2nd 2017 ... I couldn't run 3km ... starting up to run 5km is the most difficult ... 10k, 10miles, half marathong, 35k ... done it all ... the start is the most difficult.
Just remember this: do lots of slow runs ... run 2 times a week ... you'll get there easy.
You guys literally just read my mind and delivered according! Just came back from a 66min 10k
I’m in similar shape, best time with warmer temps is 62 flat, in winter I struggle quite a bit more. Keep it up, we’ll do it for sure 💪
All the best to both of you!!
i ran 10k in 64 mins
@@LukasD89 did you break 60?
@@marcusmcfc444 i did, barely but I did
i am a woman in my 20s. i started running regularly since 2020 and i now run a 56 min 10km in a warm climate 30'C. this is just a tempo run with a pair of non fast training shoes. i guess i can run a sub 50min at races and in a cooler climate. my 10km before training was 76min and i am now >20min faster :D i follow a lot of japanese runners on strava and they are my inspiration. they are the true definition of hardworking. japanese like to train by mileage and they don't do many speed workouts. although it might seem inefficient for some, it works for them.
my current routine for 21km.
Mon 5km recovery
Tue 10km easy
Wed 13km easy
Thu 8km easy
Fri 16km long
Sat rest or 6km recovery
Sun 12km tempo or speed
i wish to do more but i only have 3 pairs of shoes (using Novablast & Vomero. have already worn out the 3rd so I used it for recovery runs). once i run sub 50min i will get a pair of fast shoes :D
Hello. Can I add you on strava?
Just started off running and am looking for an accountability partner.
@@mahindraakkala007 it's better for you to follow a male strava account. for men, i've seen them improve their pace faster than women. i took about a year from 76min to 56min, maybe for you it might be faster, probably half a year.
Sure! Thanks for the info!
I asked you because your info and schedule was on point and I'm in my 20's too.
Thank you @ Global Triathlon Network for your valuable training tips and experience. I started watching your videos since last few days. Yesterday I recorded a sub 30 min 5 K PR of 27.51 mins. Thank you from the core of my heart.
I think this video was made for me! Thanks
Great video, thanks. My target is a sub 55 minute 10k but this is absolutely relevant.
I trained alot for my 10k and got a time of 40 minutes and 40 seconds at age 15. I was really happy that all of my hard work payed out. I'm nog werking hard for sub 40.
I have only around 9 weeks until this year's Bridge To Brisbane 10k. I've been doing gym work just for health and fitness since March (it's August as I type this), but have only just decided to bring actual running into the mix. Love the info in this video, and am already trying to plan out a training routine. Thanks for all the good stuff!
The good news is that we are triathletes. Our cardiovascular (CV) systems cannot tell the difference between a long run and a long ride. Long bike rides can help you get your CV system used to the concept of long sessions of aerobic work without the pounding a run of similar time. You still have to do a bunch of long runs, But you will tremendously help yourself by incorporating bike sessions of 90 minutes into your training, which can substitute for some of the long runs. A very good video though. Thanks
I found cycling complemented my running and football very well. Never been a road cyclist, but trained for a works charity ride from Chester to scarfel pike. That first ever 60 mile ride nearly killed me but I swear my stamina and fitness improved ten fold so I do have a place in my heart for cycling.
Im 32 just started running about a month and a half ago.. Never ran my whole life, just ran 10km in 54:26 and that was actually pretty easy.. Just paced myself and ran slower than my typical pace which is usually about 7:25ish a mile but i usually only run 2 to 3 miles at a time... So that was a big step up in distance and didnt want to wear myself out
Have you kept it up?
Running that fast after a month and a half you’ve most likely got really good running genes.
Right now I'm trying to get back into running after a 4 year break. I never was fast, but I went for a run at least once a weak and the best time I remember doing was 24min for 6k. Your "How to run a" videos really help a great deal with getting structure into my training for running as I'm used to training for bouldering.
Thanks for the tips 👌😀
No problem 👍
It is good to see my training plan align with what you say. I already do a 55min 10K. It took some time to get there. Now I am trying to improve to 50 Minutes. Great video, Cheers.
thanks sir for such a grest educational video. I'm from nepal (Everest).
My first 10 K was 1:40 mins. Then it dropped massively to 1:11 mins in my second 10 K and I have done 8 - 10 K runs and I am now at 57 mins.
Frankly, it’s a mental game. have fun and always run with people who are better than u at it. Their pace will keep u going and do better than just be okay with finishing the distance.
It’s cool to finish it though. Celebrate ur run time and chill.
It’s about enjoying it and not going crazy over gadgets and music and what not.
I run in my lose clothes , no music, no gadgets to track except my run app. And I can say - it works for me.
Ran my most recent 5k in 30:40. Ran 10K today in 1 hour 8 minutes. It was so hard and I was exhausted at the end. I can’t imagine going any faster
How's it going now? Getting better?
@@Eclecktro my best 5k is 29:51 now, my best 10K is about the same but I’m doing them on the hills instead of on the flat
@@Eclecktro Update! Did my first chipped 10K and did it in 62:51! Three minutes to go!
let's fking goooooo!
@@xoxrazzyxoxany update?
This helped me a lot... my time was for the 10km is 1:01:39, 5k is 25:38
Just did a 58:17 10k. New PB with 4 minutes off last best. Over the moon.
Thanks gtn
Great job! Well done!
Started running this year. Did 3x 10kms and broke 60 min 10k by 7 seconds on Jan 4th. Then went crazy and did a half marathon 4 days later 2 hours 7 mins. Learning to love running still. Cycling otherwise
Like my own story with running actually. I started between Christmas and New year and I love it and its been amazing realising my own level of fitness. My baseline is doing 10k runs and on the 23rd I pushed and done a 2 hour 20k run which was awesome to achieve as I've signed myself up for a half marathon which is meant to take place in May. All the best on your running journey bud. ✊
@@wazabi09 thanks Colin. Great to share the story. Keep at it, seat safe bud
Did my first 10k @ 62:37 two days ago so this is perfect for me 😂
So close - you can do it! 🙌
10k in 58 minutes but with 201m height difference
I remember watching this when I started running. It seemed like such a feat lol. Now I’m running sub 45 10k’s and ultra marathons. Crazy to think that was less than 2 years ago.
Love your video.
My best for 10km, is 41:07, although usually run a 42/43 minutes for 10km, would love to ran a 10km in under 40 minutes (any tips) have done for ages and ages.
Always wondered with Triathlon (what's people favourite event) out of the 3. GTN, what's your favourite one.
Running, Swimming or Cycling.
Going to test my 10k this weekend!
My best 10k was 63:25, managed it once and never again, that said i was 110kg and dropped down to 88 in 6 months, i run 6 days a week but now i feel im kinda stuck at around 70min 10k +- i am having hard time improving that. I also work physical work maybe i am doing too much i dont know.. i just started 1 day and decided that ill run every day with no knowledge.
Its all about pace, even at my age ( 60 ) I can put in a 48 min 10km as long as i don't try to blast off, same on your bike or anything its all about pacing
lol im 70 and run a 47 min 10k
Lol I’m 80 and run a 46 min 10k
Can you make an idiots guide to purchasing a new wheel set? Upgrading from Stock wheels to aero (Not a comparison). What we need to know, let's say if we buy online instead of a bike store. Do we stick with the same size as stock wheels? What all should we purchase with it? What are some things to look out for? Do we need a completely different tire than we had on stock? What should we expect to pay? Should we train with aero wheels or just race with?
I tried to see if you had previously made a similar video could not find one. I apologise if you have already done so. Thanks love your channel!!
I started running last week and decided I would push myself through a 10k after running 6k without much difficulty. Unfortunately it was really hard to find my pace and I started off way to fast. Ended up needing to walk for a bit. At the last 2km I finally found a pace 6:45 which I felt I could hold indefinitely. Unfortunately that pace isn't too far my finishing time of 1:11:10 (7:07 pace). Hopefully next week I will be a bit closer to that hour time.
My body doesn't get loose until about 2.5 mi. But that could be because of doing pushups and situps before the run. Fatigue goes away gradually
Great video! I’m looking to do a sub 45 10k this year. Will definitely need all the help I can get!
10.39 km in 72.23 min
Yeah lot more space to improve ☺️.
Ay but at least you were able to do a 10k. That’s great!!!
Dude how you reached to 10k... I'm a beginner I want to run 10km in whatever time no problem but I need to finish it.what plan did you implement Pls share..now I can run only 3.5km
@@vipinotp6465 for my first 10k i just ran really slow, like 9 min/k and if you get winded, slow down even more and take deep breaths through your nose until your heart rate goes down, good luck m8
@@mrdog1350 ok man
And ... always remember to breathe, both with your nose and mouth. A common mistake is to hold your breath when you push yourself, which means that the body does not get enough oxygen. This (again) means that the body is unable to perform to the maximum.
I am 36 and been running on and off for 6years. When i started i could run just 500ft before i needed to stop and walk.I dont run to compete, but for enjoyment.My 5k in 36mins, my 1st 10k was 2 months ago 1:40m and currently at 1:15m.Thank you for the advice, i ll try some of them.
I tried running a 10k with no running experience and completed one in 1h18min which isnt quite great but I am happy just to have completed it
Ran 33:41 off 6hr bike on sunday (198km)
this is so great but i have been having an issue now for years. although i m training for a marathon and i have no issue with distance etc... i have never ran below 1 hr 10k or sub 30mins 5km.... what should i do you think
Nothing but love for GTN but I have a question. Where do you fit in hill runs during that lovely weekly schedule?
I'm running 10km below 60 minutes.. on trackmill...on road only managed 8km
My first 10k(July 3rd) was 1hr13min so daunting but then yesterday(July 31st) I was running 10miles and hit 10k at 1hr4mins just need to shave 5 mins off to hit that beloved sweet spot 😬
I did my first 10km after 2 days doing 5 and 7km... did in 44 minutes, trying do do half marathon this year
how many minutes do you run per session?
Training for the army first 10km in 59 minutes and change and I took breaks the first lap was hard the second harder after that the pain went away and it was just a mental race
I still dont understand on how to follow this plan, which one i should do in this video? it just explain speedwork, tempo work, etc but what should i do in week 1 , week 2, week 3 and go on?
Could HIIT jumprope workouts work as speed training? I don’t have access to a track and my neighborhood is very hilly.
i just read here some comments about 10k results and that was so cool.. i'm a software guy who mainly seats during a day.. last few months i trained and my best time for 10k was 66min.. i'm running on street pavements and crossing the streets really takes my time..
anyway i just left this comment here to read it later some time ago to remember it )
thanks for the useful video !!
last week i ran 10k in 59:40
last week i ran 10k in 58:24
also about 3 months ago i run HM in 2h 35m
music really motivates me to keep going. I'm going to run my first competition, but i heard that you aren't nessecary allowed to wear headphones while running. Is that true?
Where were tge parts filmed with desert type landscape and sea? Looks like somewhere in the canary islands?
It would be nice if comments included what age group and time for 10k. I’m 52 and can post a sub 60 min but would struggle with anything under 50 mins at my peak.
COULD YOU DO ONE ABOUT 50K JUST CAME BACK AFTER A 51 37 10K
Thanks! My 10k PB 1hour:4mins easy run😂
woah! so i did good as a beginner. My first 10k was 1hr5min. I ran 10km yesterday and it took 56min59sec. I feel a bit happy for myself now.
In the interval training, what should be the speed difference between jog recovery and the hard parts? For example, if I do 12 kmh for the fast part (5 min per km), what should be the recovery?
It depends on the distance of your hard time. But in 1 k’s, it’s important that you don’t run to fast in the easy part. I run 8 hard 1 k’s at 3.30 pace, and 2 min easy between each at 5.40. Then 6 200 meters at the end of the 1 k’s for speed training. I would ran at 7.00 in your easy time, in 2-3 min, and maybe 4 1’ks, and 2 200 meters and 2 100 meters pretty fast, but not sprint at the end of session. That’s how I like to run. I have ran 38.20 at 10 km at 14 years old, so I know what I talk about. Good luck👏🥂
My first 10k was 57 mins and after that run, my calf hurt so bad every time I run
Interesting. I basically did everything wrong so far :D When I started running, I had a hard time doing 3k... after a couple of runs I was sort of fine doing 5k, so I thought... f*** it and went for 10k. That's what I'm doing ever since about once a week, sometimes twice, sometimes skipping a week... after about a year (without doing anything but running) I've managed to do 58:35. I suppose at 5k I'm not any faster though... Unfortunately I can't avoid hills nor wind at my place. :(
I will be trying to apply the tips here in order to improve my speed.
Also, thanks for making a video for us slower folks.
I am trying to get under 45mins my best was 33min in my prime now I am older and much slower also recent injures dont help.
finished 5km run challenge and feel amazing!
25 August 2023
My last 3 10k times have been 1:06, 1:05, 1:02......going for the sub 60 minutes this Sunday!
Good luck!
How did it go? (just a random who is curious) 🙃
Pb yesterday austin 10k (4/2024). 66yo, 59:06 previous was 69:40 . Austin 10k is hard (for me) it has 3 longish hills which really drain my energy. Maybe one day I’ll try a flat 10k (if such a race exists in Texas). Fastest in my age group was 45:40 OMG.
ran my first 10k and got under 60min is that good ?
How many times should I do 10km in a week
My first 10k run took around 1hr 20 minutes , need to keep it up I'm joining Marathon event this May.
Good luck! Let us know how it goes! 🙌
@@gtn Thanks, surely
Wow
Im 32 yrs old today was my first 10 km in 61 minutes I've began running 4 months ago with no experience. aiming 12 km in 60 minutes
Awesome! Keep it up, you're smashing it 🙌
@gtn all thanks to your channel for the tips and motivation
One thing i always wonder about is how big the gap between easy runs, tempo runs and race pace is supposed to be especially for newer runners.
My 10k pb at the moment is in the 59:20s yet i consider 6:10/km to be my easy pace and ive done a 15k at 5:59/km without really being out of breath for more than a couple mjnutes after a hill or stuff like that. Based on that it sounds like i should be able to run a 10k a fair bit faster but just how much would be a reasonable expectation?
Id say it should be larger for newer runners. For example, ive just managed to get a few sub 60 10Ks but id say my easy is still 6:20/30 and my race pace is like 5;50. Its kinda subjective depending on fitness and whatnot but if your cranking out a 15 @ 5:59 - I'd assume you could dig into sub 55 maybe even sub 50 10K!
So is a sub 60 min 10k the next logical step after reaching 10k? I went from couch to 5k and I am now on my way to 10k 🤔
I’m 37 and i weight 245 and I run today 10k in 57 min I been training for 3 weeks. 3 day per week
This would have been helpful on Saturday lol. Ran my 1st 10k 52:40 could have done better, but was not sure about pacing myself since I never did it before.
It's a good benchmark! now you have something to build on, good job
@@gtn Thank you for the content you make and the support you give us newcomers to running.
Can you do a 50/45min version. I think a lot of younger beginner would have no problem with 60min without structured training but sub 50min starts to get hard.
It’s important with speed. I ran at 38.20 when I was 14, and is now hoping to run at 36.00 at 16. I train 6-8 1 km hard, then walk in 3 mins. I run at 3.30 each 1 k, because I need to run at 3.37 for that 36 min. The I run 4-6 200 of 100 meters after my 1 k’a for speed training, not sprint btw. I think you should train 1 km,s, maybe 4 with 2-3 min walking between each. Then 2 200 meters and 2 100 meters after the 1 k’s. Run the 1 k’s faster then the kilometer time you need for running under 50 min. Maybe 10 sek. Then run the short once fast, but not sprint.
Lactic acid is cleared out of your muscles 30 minutes post workout. They are not the cause of DOMS (delayed onset muscle soreness)
I ran my first 100 km in 10 hours and 30 minutes, training for a 160 km ultramarathon
My 10k is around 56min but around 1:10 on treadmill with roughly the same percieved output. What gives?
Treadmill can be really boring, makes it harder for me
My 10km run was 90mins 😂😂😂😂.
But you did it! Main thing
Dude, there's this Joe Rogan looking fellow at my gym every tue and thu at 5 am. I usually go for 5k, then go upstairs to do weight lifting. When I come down, he's still running. I noticed he runs an hour, and I've always wondered how he does it.
Try doing strength training before cardio. You'll notice a big improvement in the weights room if all else is on point.
Atb
@@graeme5060 I was just about to say that! Weights first then cardio.
I can only do 1k per 9/10 mins but can go up to 11mins when I get past 3k
You are not mentioning anything about what should I/we eat to prepare.
Im not sure why my 3k(12:00+) , 5k(21:00+) and 10k(43:00+) are all around the same pace. 🤣😂 Im not getting better, more like im stuck since the first time i ran a few months ago(even tho i think i can do better). Im worried most of the time if i push my self too much, because i ran alone.. in my mind *what if i collapse while/after running*
2 weeks ago I finally got it in 57:58m (officially) :-)
Did a 46 min 10k on Saturday
My PB at 34:56 10K but still enjoyed watching the video
Flexing harder than an NHS auxiliary nurse with that comment.
My best for 10km is 36:33 minutes. I am hoping to do 34 minutes soon. BTW I am 27 years old.
Ran a 49 minute and 16 second 10k today. My all time best. Was getting in the 50 minutes before. 😂
If you have unclear road with snow and water it slow run
i’m running a 10k tomorrow!!!! my goal is sub 1:00!!!!!
edit: I beat 1 hour!! my time was 55:16
I ran the bay bridge 10k in 1:11 because I had to stop at the plastic crap shack if I hadn't got the bubble guts it would've been 1:00 lol!😂
#CrappyTime
I did a 10 Km in 38,20. Then 35km in 2.20 hours the next day. My 10 km was ass, because i had the Wind ahainst me, ran first and i dropped 100 meters upwards
1 year ago at 14 years old. Hopefully I will run down at 36 min this year
Massive difference between running and racing a 10k 👌
Saitama: why everyone training like mine
Ok
How to run a sub 32min thats my target. Atm I'm at 33.46
I just ran a 1h1mim 10km 😂 I’ll get it soon
I ran 56:15 this past week