How Do You Train For a Sub 45 Minute 10k?
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- Опубликовано: 29 июн 2024
- Sarah is halfway through her 10k PB challenge and so it’s time for a check in and a rather brutal running session to see how she’s doing.
Sarah is working towards a sub 45 minute 10k and you can come and watch her do it!
Want to come and cheer Sarah on in London for her final attempt? Tickets available for free via the link below ↓↓
London location, exact venue TBC. Numbers are strictly limited - please do not sign up unless you can attend.
www.eventbrite.co.uk/e/380939...
↓↓ Are you working towards a running personal best at the moment? Got any questions for Sarah? Let us know in the comments! ↓↓
Check out our 10k training plan here:
therunningchannel.com/downloa...
What’s in this video?
00:00 Training Update
04:02 Tips from pro runner Jess Piasecki
06:03 Savage 10k PB Training Session
08:48 See you in London!
MUSIC licensed by Artlist and Epidemic Sound
Geodesis - dream
None of the Above - Issue AB
Organic Bijou - Ooyy
Recess - AGST
Subnautic - Issue AB
Your Pillow - dream
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Are you working towards a running personal best at the moment? Got any questions for Sarah? Let us know in the comments!
Currently working on a sub 20 minute 5k time. Feeling like a mountain to climb at the moment!
Currently trying to still lower my 5k to under 30 minutes, any ideas of how to squeeze in strength training to help improve it. (Don’t particularly like strength training) any ideas you have.
Can you talk about your diet? Can you succeed as a vegetarian or pescatarian, or do runners need to go carnivore? Supplements? cheers (I'm training for my PB at an upcoming half-marathon; my pb 10km race will be next spring)
@@berliozchick look up Anita Bean :-) in the meantime.
This is awesome!! I'm trying to build back up to 10km again- that's the goal first, then I'll work on a faster time. Cracked my tail bone ages ago, and have hypermobile si joints that have required months of physio and a lot less running. But am back running again and up to 6kms.
Go Sarah! Last week I PR’d my 10k. In January my time was 51 min and I now set a new PB of 49:26!
Thanks, Alyssa! Well done on your new PB - how did you find training for your PB? 😃
@@runningchannel thank you!! Very beneficial for me to do different types of runs-steep hills, tempo, threshold and easy runs! I mixed it up more and was more consistent which helped I think!
That is awesome…any 10k under 50 mins is frankly epic in the real world…massive congrats!
@@jimc5000 thanks so much!!
@@AlyssaEveMitchel93 What's your pb now? I ran 49:11 sep -23 haven't tried again, it's so tough to hold that pace!
I'm currently chasing sub 50 min 10k. All the best for your goal, Sarah
Thanks Giang! Good luck for your PB goal 😃
I ran my PB half last Saturday, 1:56:12, I managed to knock 16 minutes off my time. I’m giving myself a year and shooting for knocking another 16 minutes off my time and hoping to run a sub 1:40 half at the same race next year. I am adding a year of weight training to my program with the new PR goal in mind and wanting to start running trails/full marathons
Wow! That sounds good 👍
Just timed a 10K by myself yesterday, finished at 42:05, new PB. Aiming for 1:33 for my first HM race next month. Next goal is probably sub 1:30? Gonna need to train for another 4 months at least.
My current PB is 41.05, I hope I can go sub 40 this year, I remember running sub 45 a couple a years ago I was so happy, its a huge mile stone. Good tips in this video !!!!
I wish you all the best for your time trial in a few days! It’s so inspiring and motivating to see you training for this. You will smash it, I’m sure 🥳
Well done ! Also the quality of the video is great, perfectly structured, I really like it. Go for it Sarah!
I started training over the last 6 months and have made some pretty good improvements on my times, watching you guys definitely helped me along the way. Got my 5k from 22:29 to 19:46, my 1 mile from 6:35 to 5:29 (finally broke 5:30 yesterday) and what im most proud of is my half marathon from 2:03:16 to 1:39:40 :)
I’ve loved seeing Sarah progress as a runner over the years! Keep it up! I’m sure you’ll smash it 😊
Great running Sarah! So much is a mental battle to hold pace, currently working on improving my marathon time and finding that bit hard!
Love your channel , it's changed my life .
58 year old , lifetime martial artist, 10 years powerlifting so went from 80kg to 96.... Mmmm foooood.
Now keto, running as it's the only thing that helps the back pain.
80 kilos once more and run 1 hour for giggles. Half marathon fun sesh last week 2.5 hours....
Got an ultra later this year .
You've put in the hard work, you're going to do great! Can't wait to see you crush it! Victory lap 😀
Love every video with Sarah in it! Good luck, I'm sure you'll smash it!
Let's go!!! Amazing stuff Sarah. Very inspirational.
The tips from Jess were spot on 👍🏻
Good luck Sarah, I'm sure you'll smash sub 45!
An amazing effort Mrs! It’s been incredible to watch your progress over the past year. You will smash it.
These training series are always great fun to watch. Best of luck for the big day Sarah!
Your enthusiasm is really inspiring, Sarah!! Thanks for the video and good luck on your goal!
Good luck, Sarah! I love watching your journey, such an inspiration, thank you x
Good luck Sarah! You and all TRC team are so inspirational! Thank you for helping me stay motivated and to get out and run again after longer break!
Thank you Sarah, you making running looks so easy you always have a massive smile on your face 😀
10 years ago this weekend, Andrew ran the parkrun world record - bit of motivation for you 😳
Just timed a 10K by myself yesterday, finished at 42:05, new PB. Next goal, sub 90mins HM.
@@thejeffinvadeHave you run the 90 HM yet?
@@alaskahudson No. I got sick the week of the event and run with a slight fever anyways, finished in 1:34.
I am running a full marathon in October, aiming for 3:20.
@thejeffinvade Still a great time! I have run one Half, back in April 2023, and ended up walking/running the last 5K. I started running at beginning of February, so it was a bit too ambitious. Hoping for a better result next time.
Best of luck in the Full.
John
@@alaskahudson Thank you. Hopefully I won't get sick or injured this time around. I am nursing a hip injury right now and if I can manage to not get it worse while running 70-80Km per week, I would be grateful.
Thanks for the great video. Very motivating and you're a constant reminder to run happy 😃 Good luck on the 24th...you got this!!
Well done! I'm training for my first trail marathon at the moment and your videos inspire me so much! Can't wait to see how you get on!
You got this Sarah! I need to start working towards my goals but just plain easy running is doing me for now to get strength and fitness back!
Wow! Showing us your training is so motivational! Keep it up!! 👌🏻
Good luck Sarah, you’ve got this! Love the videos!
Sarah is absolutely CRUSHING IT!!! Love to see it
Well done Sarah. I appreciate you posting your weekly workouts.
It gives me some ideas for speed sessions. Always enjoy watching your content and your enthusiasm for the sport. Keep up the good work!
Sounds like your training is going really well. So I am 100% you got this Sarah! With the crowd cheering you on, you sure will succeed💪
Good to see the training is going well Sarah. Keep it up and all the best with hitting your goal!
Consistent (weekly) interval sessions over the last 3 months underpinned my parkrun PB last weekend. It looks like you've done the hard work and we're all cheering you on for 10k success.
Great video with very good tips easy to follow! Looking forward to seeing more! And you got this. 👊🏻
Go Sarah! You are going to kill it! I love seeing your determination!
Really great to see Sarah’s progress. It makes me think I might be able to bring down my 10K time too!
Awesome video. Good luck Sarah!
Best of luck on your 10k, love some of those interval sessions!!
Another great post. Thanx guys. I’ll definitely be using your speed sessions in my plan.
i love these videos, and you're amazing you can definitely ran a sub 45 min 10k. i'm currently following your 5k training plan, and last week i got some new PBs while doing the 1 mile time trial, so new records for me 1k and 1 mile so happy with that. wishing you all the best sarah.
These training for PB videos are great. Good luck!
Brilliant running Sarah, very well done!! I'm looking forward to aiming for a 5k or a 10k once I finish this Dublin marathon training block in October!
Hey Sarah well done on your training your doing so well and being consistent abs smiling which is so positive
I’m working on my half Pb currently and had lots of hard intervals phew
I wish you all the luck in the world stay strong stay positive 👍
Sarah is starting to look more and more like a professional athlete now. She looks so strong when she runs. I think she'll easily break 45 minutes for the 10k and will soon be sub 40 and beyond!
Love it - just back from holiday & catching up on TRC content😊
Loving the videos. Keep it up!
Let's go Sarah! Your running form looks so good!
Awesome, good luck Sarah and leave it all out there on race day!!
Love this Sarah! You've got this!!!!
You're killing it Sarah, keep it up!
Great Progress Sarah! Good luck with the 10k ! I know you will smash it
Loving seeing your progress and how you have now outpaced me!
Great video as always Sarah!!
Good luck Sarah, smashing it! 🙌🏼
a significant challenge, I am working towards my own 10k PB and all this training advice is so helpful no matter the time you are working towards! good luck
Amazing effort. Would love to get to the event for the final, sounds like good fun.
Best of luck🍀. You will smash it👍. Love the videos, they always get me motivated. Resting up at the moment got a nasty fall while doing a trail run, busted my knees nd elbows I'm looking forward to getting back to my running 🏃♀️
Another great video setting goals is always a good motivation for me, I'm sure you'll smash it on the day👍
Nice one! Good luck with your 10km PB. I’m struggling with the weather at the moment but also looking at a training session at a time… 7 weeks for my next race!
Go Sarah🙌🏻 you truly are an inspiration of work and grit👏🏻🏃🏻♀️all the best in meeting your goals and i can’t wait to see you beat your PB🙌🏻you can do it👍🏻🤗👏🏻
Good work Sarah!! Keep going, I'm sure you'll do great!!💪💪💪
You are crushing it!! Well done.
You’ve definitely got this! Good luck
Hey Sarah, I’m currently working on getting back to running after illness so seeing you train really motivated me to smash that sub 45 as well. Good luck for your race & fingers crossed🤞🏻
Good luck Sarah, you are an inspiration as always.
Good luck Sarah! Your running has been improving rapidly so I have no doubt you’ll do it :-)
Nice work Sarah! I wish you in the best in your run, crush it!!
Best of luck for your 10k! You are going to smash it :)
Good luck for the 10k!
Another great video. You will smash it Sarah x
Good luck Sarah. I love the running channel videos learnt a lot as new runner. Now I need to set some goals.
Good luck Sarah! You'll be amazing! 🥳🥳
I love these training videos, Sarah is so upbeat and motivating! Thanks for the inspiration TRC, I’m off for a bit of speed work! 😊
Really glad you're enjoying the series! Good luck with the speed work 💪 Are you training for anything?
Sarah I'm super looking forward to this. You're going to absolutely smash it 😀My top tip is don't be tempted to try and 'bank' time early on, stay on race pace and then go up the gears for the final 2k. You've got this
Great work Sarah, you're going to smash it! 👏💪
Good luck on your training. Keep up the good work.
Awesome running 🏃♀️ you inspire so many of us 🤩
Good luck Sarah! You’ve got this!
I completed my first sub 45 min 10k in June at the Mens 10k in Glasgow! Managed a time of 41:31 which I was absolutely buzzing at! Training for a sub 20 min 5k at the end of this month! 🏃🏻♂️
Just timed a 10K, running by myself yesterday, finished at 42:05, new PB. You can probably do sub 20 mins 5K already, just need a flat course and weather to cooperate.
Aiming for 1:33 for my first HM race next month. Next goal is probably sub 1:30 HM? For that, I need to train for another 4 months at least.
@@thejeffinvade well my training went very well, had my 5k race two weeks ago and finished 1st with a time of 19:10 💪🏻 was so chuffed with that! Sub 1:30 HM would be huge achievement! Best of luck with your training for that 🙌🏻🙌🏻
Excellent video as ever!
All the best Sarah! You can do it!!😘
Smashing goals! 💪🏽
I have full confidence in you achieving your 10k goal Sarah keep working hard and you will get there. 🏅
Inspiring video as always 😘
Well done Sarah, you said your self trust in the training!! Good luck!
Great training and also motivational video for me. Good luck Sarah!
Great work so far Sarah I’m sure you’ll smash it
Looks like some great training Sarah, good luck with your race in London!
Good luck for tonight Sarah!!! Take it at a steady and consistent pace. You can do it!!
Was hoping for an update on this. Going strong! You'll smash it in 6 weeks for sure.
I'm so impressed. I've been jogging for 6 months, after never being a runner. I've had to go slow, as my body have had to adjust to the load and movement. It's been slow and I was able to run 5 km without stopping on my 37th birthday, at 40 min. I'm still more proud of my self for continuing, despite set backs, than the distance. Anyways, Sarah is taking about running twice the distance at nearly the same speed I run 5k, which is just incredible! Good luck, I'll just keep on trying to make 5k an 'easy' distance.
Good luck - you've got this!
Love this channel! All the best for the sub-45, Sarah! You’ve done some brilliant, tough sessions, and have given yourself every chance of success. I always found ks 7 & 8 tough, so pressed as hard as possible to avoid a dip. I had to give up racing last year after meniscus damage: was still getting sub 50 mins at age 76. Bitter/sweet following The Running Channel!
Hi, I have just read your comment. Were you able to run again? I hope so. I am 40, I have started running in January and I have just got my 10k PB at 49:36 last Sunday. It is amazing that you were running 10k under 50min at 76. Wish you the best!!
@@maurorenard82 Thanks! I decided not to risk it. I enjoyed training and racing too much to settle for cautious jogging. I now keep fit by cycling, cross training and the rowing machine. Congratulations on your 10k time! I’d say you could knock at least five minutes off that - if you want to!
@@johncooper6413 I am glad to know that you found other activities to keep you fit. In my case I run and I play tennis. I am sure I will get my pb under 45 minutes in a few months. With all the great contant available online I am improving very fast. Thanks
Looking strong Sarah! Keep up the awesome work! Wish I could make the final race but the event is a bit too far for us lot down in South Wales! Good luck!
Really like this challenge as I’m trying to increase my pace. Great to see the plan and I’m sure you’ll smash 45min.
Luv the graphics package on this video!
Great video good luck. You have put all the work in so will do it no problem.
Way to go Sarah! Keep believing in yourself! You got this!
Running my first non-virtual half marathon in 6 weeks. Intervals and speed train are helping so much - I still hate them most days but I see their value. Good luck on the sub 45 10K Sarah!
Well done Sarah great session x
Well done Sarah! Looking good. I’m confident that you will make your sub 45!