my tip is don't have a expectation go and just run it 👍🏻that's how I achieved my two pbs in one 10k 21.00 flat new 5k pb than held on for a 43.45 finish with a new pb had no expectations for it 👍🏻
4x3x1k first set at HM second at 10k third at 5k and last set all out, 2 minutes rest between each rep then 1k jog between sets. It's very painful but that was the main workout which helped me under 37.
i just recently discovered this channel and am loving all the videos you guys make!! it's been so helpful for someone like me who just started running a few months ago!
Very helpful video! The mile repeats will probably be my work out of choice. I always struggle to settle into a good consistent pace. My current 10k PB is just over an hour. My long term aim is to complete it in 45 mins. Cheers for the video guys!
@@runningchannel I have been rewriting my plan. The Grand Plan: Starting Monday August 3rd my routine will 3 weeks progression, 1 week recovery. Monday will be my long run which is being stretched by 1km per week in progression weeks until I reach 20k (currently at 12k) Wednesday is a relaxing 6km along a disused railway and Friday will be the intervals session. The interval sessions will be rotated in the order that they were in the video so I will xo one of each every four weeks. Every Friday during the recovery week (week 4) I will have a crack at my 5k PB.
Not very athletic, never did any sports. Caught the running bug same year as I got diagnosed with Ank-spond (basically bad sacroiliac joint, causes stiff back and glutes on a good day. Makes it impossible to even walk on a bad one) but running seems to be helping (at least this far) 25:59 for a 5k and 55:38 for 10k. This video has inspired me to add some structured workouts, thanks!
You certainly have the speed already based on your 5k, so I would work on developing some stamina with a few longer runs and strength sessions, hill repeats etc. You should currently be able to push a lot closer to a 43 or 44 minute 10k based on your 5k time and improve further with the additional strength and stamina that age will bring.
Good advice. As you progress to regular weekly easy runs of at least 7.5 to 10 miles and regular sessions such as the ones suggested here, you can throw in 1k repeats at 10k pace off 30sec to 45 sec walk recovery. 6 to 8 of these will see you right and set you up mentally for the pain of race pace.
Definitely going to try all 3 of these over the next few weeks. Current 10k PB is 45:43 and I am really hoping to go sub 45 this year - fingers crossed that just one of the races I've entered goes ahead....
I was new to running last year then I broke my ankle and it's taken me so long to feel confident to start back running so my 10k time is 120 minutes but I would like to get down to 100 minutes if at all possible but these videos from everyone at the running channel have kept me inspired even through my rehab I can't thank you enough
Sorry to hear about your injury. I know how daunting it may feel to get back out there, but know that we believe in you, you've got this! Hope these workouts will help, best of luck with getting back out there! 🙌
I know how it feels; I injured my tendons late last year and into this year. Just believe in yourself whenever you plan on returning and never give up; we all believe you can do it! 😄👍🏼
My sentiments exactly Craig. I have broken a sesamoid bone in my left foot and have have tendonitis and some other injuries since June 20. I have never been hurt this bad for this long but somehow following The Running Channel still makes me feel connected. When I begin training again I won't have any idea how much fitness I've lost so I worry a lot about that. Glad to hear you're back and going it gives me hope. Cheers!
Just did one set of the 5 4 3 2 1 workout today. Going to do 11K Sunday as my long run. Hoping to get my 10K time down from 1:10:00 to 1:08 or 1:05 😁 in the next two months
Have done both 1st and 3rd workout. Have to try the 2nd . Started running last july 2019 at 108kg now 93kg I am 175 cm (still overweight😁), 10k pb at 53 min and 5km at 26min. Aiming to bring the sub 50 and sub 24 on 10 and 5 k. Thanks for your videos
Hi, I'm 43 years old, running for some years now and my 10k PB is 44:34 (5k 21:11) trying to push it closer to 40:00. My HIIT has just been 10 x 1 min. above 3k pace + 2 min. jog recovery. I think I'm going to try hill reps and extend the duration of the intervals (at a reduced pace, this was probably too fast). But for sure the slow zone 2 runs are really important. And patience...
The main thing is that your moving, keep working on your 5K working to get your time down as you've only been running for 3 weeks. Build up your confidante and you time for the 5K will come down. We'll done and keep on moving 👏🏾👏🏾👏🏾👏🏾
Just picked up running this year. Finally exceeded 10K distance a few weeks ago at 58 mins. Debating if I start working in speed work or just keep adding distance as I have no specific goals. Only thing that is killing me is the added 10% every week, is increasing the time commitment. Anyone have thoughts on benefits of just adding distance weekly vs trying to add in speed workouts for a nooby?
All good questions. Please take my advice as someone who is currently on crutches that you should carefully increase your distance and take recovery and rest as seriously as your runs. Please.
My 10K PB is 48:48. Got this running the Inverness Half Marathon way back in March. Ideally I'd like to aim for sub 45 and ideally get it as low as 40 mins. Would love to see you guys do a video on Pyramid Runs. I do these as part of Marathon training and do them over time, not distance. So intervals of 5, 4, 3, 2, 1, 2, 3, 4, 5 mins getting quicker each time until it's a flat out sprint for 1 minute until I'm ruined and then gradually slowing down again as I get back up to the 5 mins. 1 minute recoveries between each interval. We don't have a track here so this works well for me. I've never tried a Reverse Pyramid yet! Can't quite get my head round how that would work 🥴
I just got my 5k and 10k PR by focusing the whole time on smaller/faster steps and a higher cadence. Shame i don't like in a flat area otherwise i think i would have smashed it even more!
I would like to be able to run a 10k in less than *my age* minutes and stay there! Currently I'm 43 and my pb is 45 min. I hope to achieve my goal within the next two years ;)
These sound like great workouts to add. I've spent a couple years now doing "structured fartlek" for my speedwork- usually 1km "on", 500m "off". Currently not aiming for better times in the shorter races, only my half and full marathon, but chip timed PB for 10k is 41 and change. Would love to do sub 40, but my main goal is sub 90 in the half marathon, and maybe sub 3 in the marathon (though I'd settle for sub 3:10).
i could of got a 10k pb yesterday but i had a potato in the oven! So i just done 5 mile because i was getting hungry, so my top tip is to cook something your not looking forward to for dinner!
Re 6 x 1 mile @ 10K pace. World class athlete does each rep under 4:30 maximum of 27 minutes hard effort. Slow Joe, pb of 40 minutes, has to do 6 reps at about 6:30 equating to 39 minutes of hard effort. Who is doing the harder workout? Isn't there an argument for saying that all workouts should be run according to length of time spent rather than distance covered? Maybe Slow Joe should do 1200 reps instead of mile efforts?
For the 8-10 30 sec sprints in the 2nd workout, is there a rest period built in between each sprint? I’ve ran 2 10k’s and I’m really trying to get within 1 hr and am struggling with keeping my starting pace consistent the last 3 miles. I’m currently sitting at 1:04:22 and trying to get within an hour. I’m planning on trying this out on my treadmill, what incline % would you recommend?
45 and new to running, I've been at it since lockdown began. 10K time is 58:45 but I would love to get to 50 mins. Hills are my nemesis, so I'll definitely be hitting those 30-second sprints. Thanks for the videos, always quality.
Hello. I’m new to your channel and also a novice when it comes to running. At the mo my PB is 5miles in 44mins but my circuit almost 7 miles. I try to run 2-3 times a week. Trouble is I live on a hill. There are plenty of hills around St Leonards and Hastings, East Sussex. I would like to get more stamina as well as quicker, but don’t we all ! 😉.
Embrace the hills and be glad. I live in the mountains of WNC and every run is a hill run. You will bask in greatness on race day when you overtake all the treadmill trainers in the last third of the event.
I ran a PB of 39 mins (unintentionally) by playing football and running a 1 mile race the day before my 10k. I was planning on running that 10k easy, but my legs had other ideas. Not sure I'd do that ever again.
Excellent video. The only way to run faster is to train faster. All of these will work, but you do have to work out paces and try hard to achieve them. They are all also bloody horrible and make a long run seem like a welcome relief. When someone uses the word jelly with regards to legs you get the feeling it isnt going to be fun.
Thank you! Such a helpful post! I ran in 2017 in 1:07:00. I believed I can beat it but I hope to reach sub-hour 10K. The problem I have possible IT Band injury and will test it out after new trainers and every other day conditioning stretches. Have you got a video on advice for IT band (I understand you cant give medical advice!
You're welcome! And yes we do, check out this video from 6:58 ruclips.net/video/N-pmeYaUhIA/видео.html - hope that helps, please do ask if you have any other questions!
I ran a 10K at 63 minutes. A week or two ago I ran two 5k’s back to back in about 58 minutes, and I had about 3-5 minutes between them. I signed up for my first official 10K race at Lincoln Park in Jersey City on Sunday, and my goal with race pressure is to push HARD and finish in anything under 55 minutes. If I don’t, I’m going to a local zoo and sneaking into the bear enclosure covered in honey.
@@klapaucius515 I actually just downloaded that app the other day, but I haven’t used it yet. I still use Runkeeper but plan on switching over at some point soon. I finished my 10K in 26th Pl. in about 56 minutes and 20 seconds. I was reasonably happy. It was a hard course with a big hill that we repeated four times. If it was on flat I probably would have been 55 minutes.
10k PB: 46.12 I want to be able to do a sub 45min and by the end of the year a 40min one! I start running since March 2020 when I stopped smoking and drinking(to get my life back). By the way I love your channel!
Being a fat old 48 year old my time from Blackburn 10k last November was 43:51 (8th in cat). I am looking to better myself and aim to get a top 3 cat finish which was 40:36. I know it might be ambitious but what do you think i should aim for
Just when i am about to give up on my Sub1 dream, then i saw this video, thank you! I’ll adopt this in my training plan. Stay safe guys. From Philippines 🇵🇭 😅
Like the look of these. Just been adding some speed sessions as I was getting in a rut of either tempo run or slow run, and not much else. Enjoyed doing a pyramid run recently, so think I'll start with the structured fartlek. Aiming to get my 10k pb below 50 mins (currently 50:14).
Started couch to 5k in September last year after no running for 30 years...aimed for a 10k under the hour, lost 2 stone, turned 50years old 3 weeks ago and did a 48.06 mins 10k and last week a 21.54 mins 5k (using your 5k training program). Are there any parts of your 5k program that can intermesh with your 10k program? Great channel, great people, keep it up 👍💪🏃♂️
That is awesome, well done! Check out our video about how to run a fast 5K for some more 5K specific sessions: ruclips.net/video/23ciDC6Sf34/видео.html
I'm excited for you. I started running 5 years ago slightly before my 50th. As midlife crises go it is cheaper that buying a red convertible. Also your times are epic.
Thanks very much Kevin, I'm finding it hard but the feeling of achievement is brilliant. Just ran a 47:46 10k, I'm delighted but want to go faster. 😁 All the best buddy👍👍
55.43 is my best 10km just over 18 months ago. Sine then I had surgery for a hernia and am very slow now. My goal is to break 60 minutes by the end of August.
I did a series of 10k's over the Summer a few years back and set my current PB during the final one. The two things I'd add based on that experience is that regularly racing the distance really helps improve your pacing, and racing over longer distances helps massively too - I did a 15k and a HM amongst my 10k series and noticed a real improvement in terms of both stamina and perceived effort.
Only ever ran one sub 60 min 10k .. no idea what happened, I guess I just accidentally nailed nutrition, happened to feel great, had my head in the right space. Was great. But unfortunately hasn't happened since (although I don't train for speed particularly). Maybe one day ..
Pretty much the same thing happened to me. I always get so jacked up when I go for a lower time I go off to quick and tire out. I have two sub 1 hour 10Ks both Garmin only but I love the distance. Thanks for that.
This is great. I love all of your videos and have been watching them for the last year!. This one is really good because I'm really trying to get faster and stronger in my 10K to half marathon. I am wondering, if you have time, you could cover something about a short trail race, like a 15-20K that goes up 800-900 meters then drops back down to the finish line. Well, I'm just really interested in what you all have to say about trail running. Love your channel... thanks so much ~~~ ;;)
Hills certainly have been helping me speed up, have lots of steep ones round by me. 52.48 is my 10k PB although that was at the GSR super flat at sea level i think helped also probably the only 10k ive ran thats been flat about 56 mins is my 10k on the trails PB. Id like to be able to do a
I would love a video more intensively about getting into interval training. I know I should be doing it, but I've always been a slow and steady runner, and just hate running fast. Everytime I've done an interval session it feels awful, so I just really don't know if I'm doing it right. How could one ease into it, if at all?
Started running around 7-8months back starting initially with short 5k Runs and slowly built up to 10k by varying my Runs between Easy, Long and Fast Endurance Runs. My 5k PB is 20:21 and 10k PB is 41:10. Also I love the videos that you make and keep them coming.
@@WatcherofVideosSometimes Thanks mate. Now working on and enjoying mostly 10k and longer runs. Targeting a half marathon goal time of less than 1hr 45mins whenever I get a chance.
Hi Richard. My Garmin was just as optimistic but actually it turned out to be right! I didn't do it day 1 but within a couple of weeks of training for it I was there. I think the hardest bit was in fact the mental side of it. A) Accepting it was possible B) Accepting that it was just going to hurt running at that pace for a full 10k. I now have the same problem with accepting what Garmin reckons I can do a half marathon in! But hey why not!
@@deanpuplett6602 On my watch (Fenix 5) press the bottom left button 2x to training status. press top right to enter training status & then bottom left 3x to get to race predictor.
@@deanpuplett6602 Depends on the model. On my Forerunner 935 use the up/down buttons to find "Training Status", then press Start/Stop button and in the sub-menu options you will see VO2 Max perhaps first. Use Up/Down buttons again to show different stats like Lactate, Recovery hours - Race Predictor is in there. Garmin have online PDF manuals for your specific model of watch.
I’m an agonising 48sec over the hour mark for my 10k but that was a couple of years ago and I got an injury from it 🙄. Been running a lot during lockdown and probably should have another crack at it soon. As I was just over 28mins for my 5K when I did a time trial run.
Sounds to me like you're close to breaking the hour based on 5K times. Try a course you're very familiar with and rest well before you try. I think you can do it.
Kevin Lance yeah I think you’re right did an interval session that consisted of 400m repeats with 200m jog intervals and I was just about on the money for average pace to break the hour. Probably have a taper week next week and then attempt the 10k again
Thanks for another great video with so many precious details!!! Have sent an e-mail asking for a 5k running plan, whether you have one, PLEASE, team!!!
Just back from doing the structured fartlek. Messed up with counting the minutes somehow, but it was close enough. Enjoyed it and really feel like I've worked hard without it feeling too tough.
Great video. Thanks. I am 63 years old and only start running properly in the last 2 or 3, but I have always been athletic I have only run one 10K run 56:19. I use to Cycling race until I was nearly killed riding to work one morning nearly 8 years ago. So I stopped riding for a few years. My goal is to next run 53 minutes or less.
I have been running a few times a week, now for almost 6 weeks. This is for the first time I trained structured. Yesterday I ran a pb of 43:49 and am really proud of it. And it motivate me even more to train for a 35 min 10k for the run in my home city in 2 months. And might be able to win it.
I do a tempo run, an interval session, a long run and an easy run. At the moment I'm only doing about 22 miles per week but I'm aiming to get that up to more than 30 and get my 10k time from 44 mins 39 secs down to below 40 mins.
I'm almost 12 years old and my 5 k pb is 21:21 and I hope I can get under 45 for the 10k,but I will see how it goes because I have never raced a 10k.I really like you r videos keep going.
I've just managed my 1st 5k in over a year, I now have 20 days to somehow double that distance for a 10k race on June 25th. I'm thinking that i have bitten off more than i can chew.
So..in total, how many times a week should I run to prep for 10k. Those 3 workouts + long run it's 4 times. Is that it or should i add a 25 min brisk run the day befor de long run? Thanks Patdc
Thanks for these. Will certainly try them out. I work in foods retail and spent so much time working in-store and from home during the pandemic that it was a real struggle to do any running or exercise at all. So my fitness is ok but the endurance in my legs has just gone. 😂 I was running 30+ miles a week before and now I’m relieved to say I finally cracked 6km last night again but just trying not to push myself to quickly too soon, as I get impatient as to what the problem is! Haha. I’m entered for the Guernsey half marathon in September (will be my fifth half marathon) but I’m realistic and if I think I’ll struggle I’ll leave it this year. Thanks so much for this channel and the great content.
I am running 4k with my school and my PB is 17:20 (i won with that time!) and this year i am gonna run 8k and training gard for that with a owndesigned training program
I envy you guys so much because, in England, it's so cool. It's so hard to work out here on the east coast of the US. I need to get up at 5am to get out before it's 80 degrees F. But I do it, because I love running. While I'd love to get a better time in this heat and humidity I've been focusing on L.S.D. (long, slow distance).
Great workouts and I'll deffinately be incorporating these in my training. I'm currently at 54mins for 10mk so aiming to get near 45mins. Also looking to train for my first 1/2 marathon next year. Keep up the good work, Thanks.
great workout suggestions! I rarely run or race on the flat so my 10k pb is currently around 51:30 but I think a realistic goal for this year would be around 44 minutes.
Another good video, I started running 9 months ago and have been running a lot lately, so I feel I’m progressing from beginner to intermediate. I like how you try and take care of a wide range of abilities.
My 10k time today was 1.05, i want to run under an hour. I‘m running more than thirty minutes three month yet, and thanks a lot to you - i can challenge my distances and time. I think, i Will Go on 🏃🏼♀️
63 mins. It was a pleasant surprise. Partly due to watching your videos on form. Focusing on form over speed for some runs helps. I found myself getting faster without trying. Also having a program. Am doing a half marathon 10 week programme. Thanks for the vids.
Hey James, I believe in mileage before intensity...you need to condition your muscles and begin to shock them slowly...the same with adding mileage as with ramping up intensity, too much too soon will result in injury (in my experience).
You should definitely only run within your own capabilities. These are just examples of sessions you can try and do. Depending on your level of experience you can try them out and see how you feel. Please do let us know how you get on!
Please watch these videos first and trust the information contained therein. Take it from someone currently using crutches instead of sneakers to get around.
My secret is using a car Other than that I only started running later than all my friends and after training I managed to be the best in my grade in school but after running in a district competition for my school team and placed 9th out of 12 people in the 1500m I felt sad and lost my motivation to run as I thought I could never become a runner which I’ve also dreamed too, any ideas to keep motivation and any training ideas to help me destroy my PB? Thanks
Your story isvery similar to mine and probably many others, i got back into running after a 12 year brake, i found a new love for the sport by mixing some trail running into my long runs and exploring the countryside around me. I am now in my mid 30's and can still hit a sub 37 mins 10k not quite as fast as I use to be but then I'm not as young. I hope you can find your passion again and smash your p.b
Just scribbled all of these down in my note pad - thanks! Perfect timing as my local 10k has just announced its going ahead with social distancing measures in 7 weeks time :)
I did the hills session this morning at it was great! I’ll be repeating it again to increase my reps to 10 (did 8 today) and also make sure I hit the hm pace before and after the hills!
Been running for 9 years and never before heard of the tempo + hill combo session. It sounds like a solid idea, very tempted to try it in the future! This video has great timing for me. Time trailing a 10k next week with the goal of sub-33, so need to get used to cranking out those 79 second laps!
I just got home from running my fastest ever non-race 10k so this video arrived at a perfect time for me. I'll definitely be trying these workouts. I just wish I had a 10k race to train for. 'Virtual' events are not the same!
Feel the same way. Before injury I was in the best run shape of my life and had big plans for glory with a number pinned to my shirt. 2020 officially the worst year ever. Next year better though right?
I started a 5k PB challenge on my channel and I honestly recommend track workouts with enough rest in between to be the most effective way to get a faster time in any race distance
My best 10k is currently 37:45min and my goal is to shave it down to around 36min. I have to do more speed workouts to improve because the long runs I already do. Can't wait to have races back to try to beat my 10k time! About your video, it's good but it might take some inexperienced amateurs to do too hard workouts if they think that you should do this every week. The best runners in the world do 80% of their workouts in a very easy pace and only the remaining 20% are hard ones.
Hiya, could someone experienced with running injuries please give me some advice? I've been running for 4 months and loving it! But 2 weeks ago I started having either groin pain or adductor pain? Thought I recovered after a week and went for a run. But now it has come back. I'm not sure how long I should recover after I stop feeling pain. Or better yet should I go to a physio or when should I start strengthening exercises at home? So many questions 😆 Thanks!
Great video Anna & Andy! Thanks again for all the smashing content...whenever my 6yr old son sees me with my tablet he says, "oh, your watching the running people again" and he rolls his eyes and walk away! 😅 I find that hard work on the hills translates well to straight line speed on the flats. I almost always incorporate some sort of vertical gain into my runs, even easy/recovery runs...I love running uphill!!!
@@runningchannel Thanks guys! You see, he's that kid that does nothing all week, but gets up on a Saturday morning and wins his age group over 2-5km...and he wins it by minutes not seconds...running comes so naturally at that age that, I guess, to his mind it's crazy to need advice on how to run better! To him it's just "get up & go!!"
This is a great video! I am new to running so I might try workout 3 one lap around the block (but it's 0.5 mi) and work up to the mile as the repeat -- anything that gets me out the door and sounds fun -- my goal pace: would love a 12 min pace and eventually 10 min race pace
My PB 10k time is 42:07. My goal is reaching SUB 40. One of my favorites Trainings is from 200m to 1k and back to 200m (200m,400m,600m,800m,1k,800m,600,400,200m, with half of the distance recovery in between) Pace is a little bit faster than 4:00min/km.
My PB is 44:19 I think from 2016. I am a 46 year old whose main aim is to recover from injury and bring a Marathon PB time of 3:44 down to a Sub 3:30 or as close as possible to it and also my Half Marathon time of 1:39:06 down to about 1:35 Haven't ran too many 10k races but think that for someone who has suffered from Peroneal Tendon injury over the past few years that 10k is a good distance for me to be regularly checking in in for current fitness level. I'm currently at around 47 to 48 minute standard and just trying to build up months of base mileage. Will try to remember to give some of these workouts a go in November (once my base mileage is all out of the way) if not before, when on a lower mileage week.
Hi guys how are you going?? Let you know that I've been running with a coach management for over 1 and a half year.... Right know my PB in 10k is of 36:43 which I run almost like a month ago I'm 17 yo
The Running Channel just wanna say a big thank you to you guys, you’ve gotten me into running. I’m starting off with the couch to 5k. It’s killing me at the moment but I know I’ll get there in the end 👍 thanks for the great motivational videos guys and gals
By now you've seen a lot of different completion times. Keep going and remember the most important time is the one you get. Finish lines not finish times.
Kevin Lance thanks my man, week 1 is nearly done of couch to 5k done two of the three week 1 runs, hurt like hell and I done it the rain today but I know in the end it’ll be worth it. Like they always say, NO PAIN, NO GAIN 👍
What’s your secret behind your 10K PB? Share any of your own tips that have helped you smash your PB in the comments below!
I've found that running negative splits helps a lot
my tip is don't have a expectation go and just run it 👍🏻that's how I achieved my two pbs in one 10k 21.00 flat new 5k pb than held on for a 43.45 finish with a new pb had no expectations for it 👍🏻
AC/DC at high volume....they helped me to a 54m 10k last year 😂😊
Consistency is key 👌🏼
4x3x1k
first set at HM second at 10k third at 5k and last set all out, 2 minutes rest between each rep then 1k jog between sets. It's very painful but that was the main workout which helped me under 37.
I'm 15, I've been running for 4 months, I've never all out raced a 10k but my best time is 45m as my long run. (training for 5k)
Simple Flame that’s pretty good I’m 14 and my pr is 45:03 in training
That’s great!
You need the belt.
Why is everyone talking about scores? I thought the most important goal of running is to live long enough to see your enemies' death.
lol...if you do, that's 1-0 to you!
ФёдорГенадич Микроволнов brilliant!
This is to just add salt to the wound mate
Yep I just see that as a welcome side benefit
Me at their funeral: "should have quit football for running"
i just recently discovered this channel and am loving all the videos you guys make!! it's been so helpful for someone like me who just started running a few months ago!
Ah welcome to the channel, so great to be part of your running journey!
Very helpful video! The mile repeats will probably be my work out of choice. I always struggle to settle into a good consistent pace. My current 10k PB is just over an hour. My long term aim is to complete it in 45 mins. Cheers for the video guys!
Glad to help, best of luck with your target times!
I'm going to have to replace my short run each week with one of these now. Not sure whether to thank you or curse you!!! 🤔 😀
Haha please let us know which one it is after the first session! 😉
@@runningchannel I have been rewriting my plan.
The Grand Plan:
Starting Monday August 3rd my routine will 3 weeks progression, 1 week recovery. Monday will be my long run which is being stretched by 1km per week in progression weeks until I reach 20k (currently at 12k) Wednesday is a relaxing 6km along a disused railway and Friday will be the intervals session. The interval sessions will be rotated in the order that they were in the video so I will xo one of each every four weeks.
Every Friday during the recovery week (week 4) I will have a crack at my 5k PB.
Not very athletic, never did any sports. Caught the running bug same year as I got diagnosed with Ank-spond (basically bad sacroiliac joint, causes stiff back and glutes on a good day. Makes it impossible to even walk on a bad one) but running seems to be helping (at least this far) 25:59 for a 5k and 55:38 for 10k. This video has inspired me to add some structured workouts, thanks!
I’m 14, going for a sub 19 min 5k and sub 44 min 10k. best 5k is 20:01 and 10k is 48:43 (only ran one)
You can do, hope these workouts can help you achieve your goals!
I'm super impressed. Keep it up and remember to have fun regardless of times. Great work!
You certainly have the speed already based on your 5k, so I would work on developing some stamina with a few longer runs and strength sessions, hill repeats etc.
You should currently be able to push a lot closer to a 43 or 44 minute 10k based on your 5k time and improve further with the additional strength and stamina that age will bring.
Good advice. As you progress to regular weekly easy runs of at least 7.5 to 10 miles and regular sessions such as the ones suggested here, you can throw in 1k repeats at 10k pace off 30sec to 45 sec walk recovery. 6 to 8 of these will see you right and set you up mentally for the pain of race pace.
Thanks, and thanks for sharing these tips too!
Definitely going to try all 3 of these over the next few weeks. Current 10k PB is 45:43 and I am really hoping to go sub 45 this year - fingers crossed that just one of the races I've entered goes ahead....
Best of luck!! You've got this 💪
This video came just at the right moment for me. I'm working on finishing my first 10k in less than an hour. :)
You got this!
I was new to running last year then I broke my ankle and it's taken me so long to feel confident to start back running so my 10k time is 120 minutes but I would like to get down to 100 minutes if at all possible but these videos from everyone at the running channel have kept me inspired even through my rehab I can't thank you enough
@@willsmallwood4105 thanks a lot I love running the high is great thanks again for the support
Sorry to hear about your injury. I know how daunting it may feel to get back out there, but know that we believe in you, you've got this! Hope these workouts will help, best of luck with getting back out there! 🙌
@@runningchannel thanks for your support your videos kept me excited to get back out there and just keep on moving
I know how it feels; I injured my tendons late last year and into this year. Just believe in yourself whenever you plan on returning and never give up; we all believe you can do it! 😄👍🏼
My sentiments exactly Craig. I have broken a sesamoid bone in my left foot and have have tendonitis and some other injuries since June 20. I have never been hurt this bad for this long but somehow following The Running Channel still makes me feel connected. When I begin training again I won't have any idea how much fitness I've lost so I worry a lot about that. Glad to hear you're back and going it gives me hope. Cheers!
Just did one set of the 5 4 3 2 1 workout today. Going to do 11K Sunday as my long run. Hoping to get my 10K time down from 1:10:00 to 1:08 or 1:05 😁 in the next two months
I've just finished the couch to 5k, any tips for good apps or training to get up to 10k. Thanks.
Keep going the hardest part is behind you. Enjoy your runs and forgive yourself if you have a bad day then get right back at it. Well done.
My 10 k PB is 68 minutes. I have no secrets. Just training!
Awesome! Will you be giving these workouts a try?
Have done both 1st and 3rd workout. Have to try the 2nd . Started running last july 2019 at 108kg now 93kg I am 175 cm (still overweight😁), 10k pb at 53 min and 5km at 26min. Aiming to bring the sub 50 and sub 24 on 10 and 5 k. Thanks for your videos
Top work! Thanks for watching 😊
David gogins would say - ur not overweight.. you are fat lol 😂 accept it and work on it ( stay hard)
Hi, I'm 43 years old, running for some years now and my 10k PB is 44:34 (5k 21:11) trying to push it closer to 40:00. My HIIT has just been 10 x 1 min. above 3k pace + 2 min. jog recovery. I think I'm going to try hill reps and extend the duration of the intervals (at a reduced pace, this was probably too fast). But for sure the slow zone 2 runs are really important. And patience...
Nice one, sounds like a good plan Andre! Let us know how you get on!
PB for 10km is 53 mins 38 secs! did couch to 5k in the summer and now i can't stop!
Wow! That's a fantastic time Chaelin! What's next for you?
These tips are helpful. I've been running for about 3weeks and it takes me about hour to finish 5k.
Glad to help! Best of luck with your running journey!
no front but thats like my walking pace
Road to goød I swear 😭
I walk more in an hour😂
The main thing is that your moving, keep working on your 5K working to get your time down as you've only been running for 3 weeks. Build up your confidante and you time for the 5K will come down. We'll done and keep on moving 👏🏾👏🏾👏🏾👏🏾
4:50 I think....I think that HM pace = Threshold pace, only if your HM time is around 60-70mins.
Best estimated 10k is 1hr 15, when training for a HM in 2017. Training for 10K in under 1hr!
Great advice! This is pretty similar to the workout routine I follow for 10k to half training.
Helped me put down 36:32 in my recent 10k video!
That's awesome! Thanks for sharing 😊
Just picked up running this year. Finally exceeded 10K distance a few weeks ago at 58 mins. Debating if I start working in speed work or just keep adding distance as I have no specific goals. Only thing that is killing me is the added 10% every week, is increasing the time commitment. Anyone have thoughts on benefits of just adding distance weekly vs trying to add in speed workouts for a nooby?
All good questions. Please take my advice as someone who is currently on crutches that you should carefully increase your distance and take recovery and rest as seriously as your runs. Please.
My 10K PB is 48:48. Got this running the Inverness Half Marathon way back in March. Ideally I'd like to aim for sub 45 and ideally get it as low as 40 mins. Would love to see you guys do a video on Pyramid Runs. I do these as part of Marathon training and do them over time, not distance. So intervals of 5, 4, 3, 2, 1, 2, 3, 4, 5 mins getting quicker each time until it's a flat out sprint for 1 minute until I'm ruined and then gradually slowing down again as I get back up to the 5 mins. 1 minute recoveries between each interval. We don't have a track here so this works well for me. I've never tried a Reverse Pyramid yet! Can't quite get my head round how that would work 🥴
I just got my 5k and 10k PR by focusing the whole time on smaller/faster steps and a higher cadence. Shame i don't like in a flat area otherwise i think i would have smashed it even more!
Well done Mason!
I would like to be able to run a 10k in less than *my age* minutes and stay there! Currently I'm 43 and my pb is 45 min. I hope to achieve my goal within the next two years ;)
yeah i want that too but im like 18 years old so yeah 18 mins but for a 5k
Best of luck with your target time! Hope this video could help you get there 😊
Wooow..that's impressive. I'm 43 my PB is 48..would love to try this.
Challenge accepted
I'm on the verge of going below 40 minutes. I'd love to give these workouts a try and see if/how they help me progress. Thanks.
You got this! Good luck 😊
Great workouts - especially incorporating hills! I’ll definitely be working my 10k and 5k times this summer now I’m not marathon training!
Hope you like them, keep us updated on your progress we'd love to hear how you get on with these workouts!
These sound like great workouts to add. I've spent a couple years now doing "structured fartlek" for my speedwork- usually 1km "on", 500m "off". Currently not aiming for better times in the shorter races, only my half and full marathon, but chip timed PB for 10k is 41 and change. Would love to do sub 40, but my main goal is sub 90 in the half marathon, and maybe sub 3 in the marathon (though I'd settle for sub 3:10).
i could of got a 10k pb yesterday but i had a potato in the oven! So i just done 5 mile because i was getting hungry, so my top tip is to cook something your not looking forward to for dinner!
Haha that is a great tip! Hope you enjoyed your 🥔 when you got back!
So that's how the pros do it. Thanks for the advice.
Number 1: find a downhill route ...
Me 33 minute,10k,,after one yr trainning,still challenging to improve
Re 6 x 1 mile @ 10K pace.
World class athlete does each rep under 4:30 maximum of 27 minutes hard effort.
Slow Joe, pb of 40 minutes, has to do 6 reps at about 6:30 equating to 39 minutes of hard effort.
Who is doing the harder workout? Isn't there an argument for saying that all workouts should be run according to length of time spent rather than distance covered? Maybe Slow Joe should do 1200 reps instead of mile efforts?
Hmmm
For the 8-10 30 sec sprints in the 2nd workout, is there a rest period built in between each sprint? I’ve ran 2 10k’s and I’m really trying to get within 1 hr and am struggling with keeping my starting pace consistent the last 3 miles. I’m currently sitting at 1:04:22 and trying to get within an hour. I’m planning on trying this out on my treadmill, what incline % would you recommend?
45 and new to running, I've been at it since lockdown began. 10K time is 58:45 but I would love to get to 50 mins. Hills are my nemesis, so I'll definitely be hitting those 30-second sprints. Thanks for the videos, always quality.
Good on you!! I'm at 53 mins 10k but if I use the treadmill in the gym it takes 60 mins and I'm done!! Defo prefer outside 😅
Hello. I’m new to your channel and also a novice when it comes to running. At the mo my PB is 5miles in 44mins but my circuit almost 7 miles. I try to run 2-3 times a week. Trouble is I live on a hill. There are plenty of hills around St Leonards and Hastings, East Sussex. I would like to get more stamina as well as quicker, but don’t we all ! 😉.
Welcome to the channel! Those hills we definitely improve your stamina overtime, happy running!
Embrace the hills and be glad. I live in the mountains of WNC and every run is a hill run. You will bask in greatness on race day when you overtake all the treadmill trainers in the last third of the event.
I ran a PB of 39 mins (unintentionally) by playing football and running a 1 mile race the day before my 10k. I was planning on running that 10k easy, but my legs had other ideas. Not sure I'd do that ever again.
Excellent video. The only way to run faster is to train faster. All of these will work, but you do have to work out paces and try hard to achieve them. They are all also bloody horrible and make a long run seem like a welcome relief. When someone uses the word jelly with regards to legs you get the feeling it isnt going to be fun.
Absolutely! Thanks for sharing your tips!
Thank you! Such a helpful post! I ran in 2017 in 1:07:00. I believed I can beat it but I hope to reach sub-hour 10K. The problem I have possible IT Band injury and will test it out after new trainers and every other day conditioning stretches. Have you got a video on advice for IT band (I understand you cant give medical advice!
You're welcome! And yes we do, check out this video from 6:58 ruclips.net/video/N-pmeYaUhIA/видео.html - hope that helps, please do ask if you have any other questions!
I ran a 10K at 63 minutes. A week or two ago I ran two 5k’s back to back in about 58 minutes, and I had about 3-5 minutes between them. I signed up for my first official 10K race at Lincoln Park in Jersey City on Sunday, and my goal with race pressure is to push HARD and finish in anything under 55 minutes. If I don’t, I’m going to a local zoo and sneaking into the bear enclosure covered in honey.
Rofl, do you have a strava, I’d love to check each others’ progress!
@@klapaucius515 I actually just downloaded that app the other day, but I haven’t used it yet. I still use Runkeeper but plan on switching over at some point soon. I finished my 10K in 26th Pl. in about 56 minutes and 20 seconds. I was reasonably happy. It was a hard course with a big hill that we repeated four times. If it was on flat I probably would have been 55 minutes.
10k PB: 46.12 I want to be able to do a sub 45min and by the end of the year a 40min one! I start running since March 2020 when I stopped smoking and drinking(to get my life back). By the way I love your channel!
Being a fat old 48 year old my time from Blackburn 10k last November was 43:51 (8th in cat). I am looking to better myself and aim to get a top 3 cat finish which was 40:36. I know it might be ambitious but what do you think i should aim for
As a fat 55 year old I will trade PBs with you. Nice.
My pb is 33mins 46sec..... But it just not happens overnight.....
Very speedy! Well done 😊
Just when i am about to give up on my Sub1 dream, then i saw this video, thank you! I’ll adopt this in my training plan. Stay safe guys. From Philippines 🇵🇭 😅
Like the look of these. Just been adding some speed sessions as I was getting in a rut of either tempo run or slow run, and not much else. Enjoyed doing a pyramid run recently, so think I'll start with the structured fartlek. Aiming to get my 10k pb below 50 mins (currently 50:14).
Best of luck with these guys, please do let us know how you find the sessions!
Started couch to 5k in September last year after no running for 30 years...aimed for a 10k under the hour, lost 2 stone, turned 50years old 3 weeks ago and did a 48.06 mins 10k and last week a 21.54 mins 5k (using your 5k training program). Are there any parts of your 5k program that can intermesh with your 10k program? Great channel, great people, keep it up 👍💪🏃♂️
That is awesome, well done! Check out our video about how to run a fast 5K for some more 5K specific sessions: ruclips.net/video/23ciDC6Sf34/видео.html
I'm excited for you. I started running 5 years ago slightly before my 50th. As midlife crises go it is cheaper that buying a red convertible. Also your times are epic.
Thanks very much Kevin, I'm finding it hard but the feeling of achievement is brilliant. Just ran a 47:46 10k, I'm delighted but want to go faster. 😁 All the best buddy👍👍
Great tips - thanks for the vid! 10km PB is 45:33 - aim is to go sub 45mins 👍
You’ve got this! 💪
55.43 is my best 10km just over 18 months ago. Sine then I had surgery for a hernia and am very slow now. My goal is to break 60 minutes by the end of August.
Best of luck Craig! Let us know how you get on!
Know how you feel. I'm currently injured and have a lot of anxiety about coming back. Let's just start somewhere and keep at it.
I did a series of 10k's over the Summer a few years back and set my current PB during the final one. The two things I'd add based on that experience is that regularly racing the distance really helps improve your pacing, and racing over longer distances helps massively too - I did a 15k and a HM amongst my 10k series and noticed a real improvement in terms of both stamina and perceived effort.
Thanks for sharing your tips!
And my PB for the 10 k is 53 minutes flat
Great video 👍🏻 definitely give the mile repeats a try, currently at 40:21 over 10k and would love to be under 40 by the end of the summer.
You got this! Let us know how you find the workouts!
Only ever ran one sub 60 min 10k .. no idea what happened, I guess I just accidentally nailed nutrition, happened to feel great, had my head in the right space. Was great. But unfortunately hasn't happened since (although I don't train for speed particularly). Maybe one day ..
You will get back there! Hope these workouts can help you get there 🙌
Pretty much the same thing happened to me. I always get so jacked up when I go for a lower time I go off to quick and tire out. I have two sub 1 hour 10Ks both Garmin only but I love the distance. Thanks for that.
This is great. I love all of your videos and have been watching them for the last year!. This one is really good because I'm really trying to get faster and stronger in my 10K to half marathon. I am wondering, if you have time, you could cover something about a short trail race, like a 15-20K that goes up 800-900 meters then drops back down to the finish line. Well, I'm just really interested in what you all have to say about trail running. Love your channel... thanks so much ~~~ ;;)
My PB at the moment is 55 mins bang on but I'm doing a 10k time trial on friday and hoping to get that down to around 53 mins or under :)
Nice one! Best of luck, let us know how you get on!
Hills certainly have been helping me speed up, have lots of steep ones round by me. 52.48 is my 10k PB although that was at the GSR super flat at sea level i think helped also probably the only 10k ive ran thats been flat about 56 mins is my 10k on the trails PB. Id like to be able to do a
Not knowing how long a mile is, is like doing math. I hate math!
Running and maths doesn't end well 😂
As an engineer I would disagree. Everything is a solution or equation.
Can these same workouts be helpful in doing a 5k or 1/2 marathon?
We have a video specifically for 5K distance here (ruclips.net/video/23ciDC6Sf34/видео.html) and a half marathon video coming very soon!
I would love a video more intensively about getting into interval training. I know I should be doing it, but I've always been a slow and steady runner, and just hate running fast. Everytime I've done an interval session it feels awful, so I just really don't know if I'm doing it right. How could one ease into it, if at all?
Thank you for the video suggestion!
Yeah intervals feel awful lol, but they pretty much do what you want them to do.
Learn to love the pain 😆
@@user-yl7lz1hm6r are all you fast runners just masochists? Haha
Amie Corbin you could argue all runners are, fast or slow! 🙈
im 23f my goal for 10km is: 44 min i just hit my PR 51 minutes few days ago
Started running around 7-8months back starting initially with short 5k Runs and slowly built up to 10k by varying my Runs between Easy, Long and Fast Endurance Runs.
My 5k PB is 20:21 and 10k PB is 41:10. Also I love the videos that you make and keep them coming.
Low 41s after 8 months is a solid effort mate, impressive stuff!
@@WatcherofVideosSometimes Thanks mate. Now working on and enjoying mostly 10k and longer runs. Targeting a half marathon goal time of less than 1hr 45mins whenever I get a chance.
That is good going! You’ll easily run a half in 1:45. With those times achieved already I’d say you’ll be in your 1:30’s; even with hills.
10K time currently 55:35. Garmin watch predicts I could do a 44:10 - love the optimism. How accurate is that? Anyhow, sub 50 mins is current goal.
Hi Richard. My Garmin was just as optimistic but actually it turned out to be right! I didn't do it day 1 but within a couple of weeks of training for it I was there. I think the hardest bit was in fact the mental side of it. A) Accepting it was possible B) Accepting that it was just going to hurt running at that pace for a full 10k. I now have the same problem with accepting what Garmin reckons I can do a half marathon in! But hey why not!
You've got this!
Where on the Garmin watch do you find its predicted time for a specific distance?
@@deanpuplett6602 On my watch (Fenix 5) press the bottom left button 2x to training status. press top right to enter training status & then bottom left 3x to get to race predictor.
@@deanpuplett6602 Depends on the model. On my Forerunner 935 use the up/down buttons to find "Training Status", then press Start/Stop button and in the sub-menu options you will see VO2 Max perhaps first. Use Up/Down buttons again to show different stats like Lactate, Recovery hours - Race Predictor is in there. Garmin have online PDF manuals for your specific model of watch.
I’m an agonising 48sec over the hour mark for my 10k but that was a couple of years ago and I got an injury from it 🙄. Been running a lot during lockdown and probably should have another crack at it soon. As I was just over 28mins for my 5K when I did a time trial run.
You've got this, hope these workouts help you with your target times!
Sounds to me like you're close to breaking the hour based on 5K times. Try a course you're very familiar with and rest well before you try. I think you can do it.
Kevin Lance yeah I think you’re right did an interval session that consisted of 400m repeats with 200m jog intervals and I was just about on the money for average pace to break the hour. Probably have a taper week next week and then attempt the 10k again
Thanks for another great video with so many precious details!!!
Have sent an e-mail asking for a 5k running plan, whether you have one, PLEASE, team!!!
You're welcome, and thank you will check it out!
Just back from doing the structured fartlek. Messed up with counting the minutes somehow, but it was close enough. Enjoyed it and really feel like I've worked hard without it feeling too tough.
Great job! Glad you liked the session!
I am 12 years old
Great video. Thanks. I am 63 years old and only start running properly in the last 2 or 3, but I have always been athletic I have only run one 10K run 56:19. I use to Cycling race until I was nearly killed riding to work one morning nearly 8 years ago. So I stopped riding for a few years. My goal is to next run 53 minutes or less.
I have been running a few times a week, now for almost 6 weeks. This is for the first time I trained structured. Yesterday I ran a pb of 43:49 and am really proud of it. And it motivate me even more to train for a 35 min 10k for the run in my home city in 2 months. And might be able to win it.
That is amazing, great progress! Wish you the best for your race, hope these workouts can help you meet your goal!
I do a tempo run, an interval session, a long run and an easy run. At the moment I'm only doing about 22 miles per week but I'm aiming to get that up to more than 30 and get my 10k time from 44 mins 39 secs down to below 40 mins.
I'm almost 12 years old and my 5 k pb is 21:21 and I hope I can get under 45 for the 10k,but I will see how it goes because I have never raced a 10k.I really like you r videos keep going.
I ran my first 10k race last weekend. Got a time of 1.03.12, hoping for my next race to get sub 60 ideally sub 58
I've just managed my 1st 5k in over a year, I now have 20 days to somehow double that distance for a 10k race on June 25th. I'm thinking that i have bitten off more than i can chew.
So..in total, how many times a week should I run to prep for 10k. Those 3 workouts + long run it's 4 times. Is that it or should i add a 25 min brisk run the day befor de long run?
Thanks
Patdc
Thanks for these. Will certainly try them out. I work in foods retail and spent so much time working in-store and from home during the pandemic that it was a real struggle to do any running or exercise at all. So my fitness is ok but the endurance in my legs has just gone. 😂 I was running 30+ miles a week before and now I’m relieved to say I finally cracked 6km last night again but just trying not to push myself to quickly too soon, as I get impatient as to what the problem is! Haha. I’m entered for the Guernsey half marathon in September (will be my fifth half marathon) but I’m realistic and if I think I’ll struggle I’ll leave it this year. Thanks so much for this channel and the great content.
Hope these workouts can help you out, best of luck with them and do let us know how you're getting on!
Did I recognise Peckham Rye correctly at about 4 minutes?
I am running 4k with my school and my PB is 17:20 (i won with that time!) and this year i am gonna run 8k and training gard for that with a owndesigned training program
Nice!
Is the mile in mile repeats significant or would this workout be just as effective with, say, 1km or 2km repeats?
any tips for me i am trying to win my 10k race in 2 months now. My PB is 1hour and 6min. Hope i could do at least sub 45min 10k.
I envy you guys so much because, in England, it's so cool. It's so hard to work out here on the east coast of the US. I need to get up at 5am to get out before it's 80 degrees F. But I do it, because I love running. While I'd love to get a better time in this heat and humidity I've been focusing on L.S.D. (long, slow distance).
Thanks for the comment! Sounds like a very sensible plan and then when the weather cools off you can pick up the speed - happy running!
I'm also envious of the climate in lovely Britain. From WNC so I completely relate to dealing with brutal heat.
@@kevinlance1813 Kevin what is WNC?
@@sojournern Western North Carolina.
@@kevinlance1813 Yes, I imagine it is hot there as well. Hopefully this heat wave waves goodbye soon
Great workouts and I'll deffinately be incorporating these in my training. I'm currently at 54mins for 10mk so aiming to get near 45mins. Also looking to train for my first 1/2 marathon next year. Keep up the good work, Thanks.
Hope you enjoy these workouts and they help get you to your target time! Thanks so much for watching 😊
great workout suggestions! I rarely run or race on the flat so my 10k pb is currently around 51:30 but I think a realistic goal for this year would be around 44 minutes.
Thanks for watching, hope these can help you meet your target!
Another good video, I started running 9 months ago and have been running a lot lately, so I feel I’m progressing from beginner to intermediate. I like how you try and take care of a wide range of abilities.
Thanks, we try to cater for all runners!
My 10k time today was 1.05, i want to run under an hour. I‘m running more than thirty minutes three month yet, and thanks a lot to you - i can challenge my distances and time.
I think, i Will Go on 🏃🏼♀️
You can do it, hope these workouts help you reach your target time!
The Running Channel thanks - i will try it 👍🏻
Can you do the peanut butter and jelly sandwich mile challenge
63 mins. It was a pleasant surprise. Partly due to watching your videos on form. Focusing on form over speed for some runs helps. I found myself getting faster without trying. Also having a program. Am doing a half marathon 10 week programme. Thanks for the vids.
Glad we could help you get there! Thanks for sharing your tips 👍
I had some form coaching and added hill repeats and a speed workout on the track that helped with my 10K. I believe you're on to something.
Thanks for your Using My Music!
/±/ Keep up the fresh & Spacey content ✊🏽✨🙏🛸
Do you think you need to build up steady milage first? I feel like I introduce speed in too soon and end up hurting myself!
Hey James, I believe in mileage before intensity...you need to condition your muscles and begin to shock them slowly...the same with adding mileage as with ramping up intensity, too much too soon will result in injury (in my experience).
You should definitely only run within your own capabilities. These are just examples of sessions you can try and do. Depending on your level of experience you can try them out and see how you feel. Please do let us know how you get on!
Please watch these videos first and trust the information contained therein. Take it from someone currently using crutches instead of sneakers to get around.
My 10km in 43.24minutes and my goal is to bring it down to sub 40 minutes
My secret is using a car
Other than that I only started running later than all my friends and after training I managed to be the best in my grade in school but after running in a district competition for my school team and placed 9th out of 12 people in the 1500m I felt sad and lost my motivation to run as I thought I could never become a runner which I’ve also dreamed too, any ideas to keep motivation and any training ideas to help me destroy my PB? Thanks
10k subscribers with 2 videos Challenge lmao
I mean for me running makes me feel better so I would run anyways
Compete against yourself
To perform great in front of thousands you have to outwork thousands in front of nobody
Ben Cole thanks
Your story isvery similar to mine and probably many others, i got back into running after a 12 year brake, i found a new love for the sport by mixing some trail running into my long runs and exploring the countryside around me. I am now in my mid 30's and can still hit a sub 37 mins 10k not quite as fast as I use to be but then I'm not as young. I hope you can find your passion again and smash your p.b
Just scribbled all of these down in my note pad - thanks! Perfect timing as my local 10k has just announced its going ahead with social distancing measures in 7 weeks time :)
Glad you found this useful! Let us know how you get on with these workouts, best of luck for your 10k!
Good luck please post how you did an have fun.
I did the hills session this morning at it was great! I’ll be repeating it again to increase my reps to 10 (did 8 today) and also make sure I hit the hm pace before and after the hills!
Been running for 9 years and never before heard of the tempo + hill combo session. It sounds like a solid idea, very tempted to try it in the future!
This video has great timing for me. Time trailing a 10k next week with the goal of sub-33, so need to get used to cranking out those 79 second laps!
Please do give these a try and let us know how you get on with them!
I tried those a while ago. Amazing but absolutely killer!
I just got home from running my fastest ever non-race 10k so this video arrived at a perfect time for me. I'll definitely be trying these workouts. I just wish I had a 10k race to train for. 'Virtual' events are not the same!
Ah what great timing, good luck getting your time down hope you enjoy these workouts!
Feel the same way. Before injury I was in the best run shape of my life and had big plans for glory with a number pinned to my shirt. 2020 officially the worst year ever. Next year better though right?
I started a 5k PB challenge on my channel and I honestly recommend track workouts with enough rest in between to be the most effective way to get a faster time in any race distance
Thanks for sharing your tips!
My best 10k is currently 37:45min and my goal is to shave it down to around 36min.
I have to do more speed workouts to improve because the long runs I already do.
Can't wait to have races back to try to beat my 10k time!
About your video, it's good but it might take some inexperienced amateurs to do too hard workouts if they think that you should do this every week.
The best runners in the world do 80% of their workouts in a very easy pace and only the remaining 20% are hard ones.
Hiya, could someone experienced with running injuries please give me some advice? I've been running for 4 months and loving it! But 2 weeks ago I started having either groin pain or adductor pain? Thought I recovered after a week and went for a run. But now it has come back. I'm not sure how long I should recover after I stop feeling pain. Or better yet should I go to a physio or when should I start strengthening exercises at home? So many questions 😆 Thanks!
I'm having similar issues, so following to see what advice is out there.
Great video Anna & Andy! Thanks again for all the smashing content...whenever my 6yr old son sees me with my tablet he says, "oh, your watching the running people again" and he rolls his eyes and walk away! 😅 I find that hard work on the hills translates well to straight line speed on the flats. I almost always incorporate some sort of vertical gain into my runs, even easy/recovery runs...I love running uphill!!!
Your son sounds so funny 😂 Thank you for sharing your tips with us, we love hills too! ❤️
@@runningchannel Thanks guys! You see, he's that kid that does nothing all week, but gets up on a Saturday morning and wins his age group over 2-5km...and he wins it by minutes not seconds...running comes so naturally at that age that, I guess, to his mind it's crazy to need advice on how to run better! To him it's just "get up & go!!"
I get the same reaction from my wife sometimes. But it's fun to learn about running and spend the time with runners. I get it.
This is a great video! I am new to running so I might try workout 3 one lap around the block (but it's 0.5 mi) and work up to the mile as the repeat -- anything that gets me out the door and sounds fun -- my goal pace: would love a 12 min pace and eventually 10 min race pace
My PB 10k time is 42:07. My goal is reaching SUB 40. One of my favorites Trainings is from 200m to 1k and back to 200m (200m,400m,600m,800m,1k,800m,600,400,200m, with half of the distance recovery in between) Pace is a little bit faster than 4:00min/km.
My PB is 44:19 I think from 2016. I am a 46 year old whose main aim is to recover from injury and bring a Marathon PB time of 3:44 down to a Sub 3:30 or as close as possible to it and also my Half Marathon time of 1:39:06 down to about 1:35
Haven't ran too many 10k races but think that for someone who has suffered from Peroneal Tendon injury over the past few years that 10k is a good distance for me to be regularly checking in in for current fitness level. I'm currently at around 47 to 48 minute standard and just trying to build up months of base mileage. Will try to remember to give some of these workouts a go in November (once my base mileage is all out of the way) if not before, when on a lower mileage week.
Hi guys how are you going??
Let you know that I've been running with a coach management for over 1 and a half year....
Right know my PB in 10k is of 36:43 which I run almost like a month ago
I'm 17 yo
That’s awesome!
What’s your goal for 10k time........... to finish 👍😂
🙌
The Running Channel just wanna say a big thank you to you guys, you’ve gotten me into running. I’m starting off with the couch to 5k. It’s killing me at the moment but I know I’ll get there in the end 👍 thanks for the great motivational videos guys and gals
By now you've seen a lot of different completion times. Keep going and remember the most important time is the one you get. Finish lines not finish times.
Kevin Lance thanks my man, week 1 is nearly done of couch to 5k done two of the three week 1 runs, hurt like hell and I done it the rain today but I know in the end it’ll be worth it. Like they always say, NO PAIN, NO GAIN 👍
It’s great to see Neil from the inbetweeners doing this now