10k Training & Running Tips For Beginners | How To Run Your First 10km!
HTML-код
- Опубликовано: 31 май 2024
- Want to step up running 10k? If you've recently completed your goal of running a 5k & you've been left feeling a bit lost, the 10k is the perfect next step. Whether you’re new to running or never ran this distance we’re here to guide you to your first 10k!
Subscribe to GTN: gtn.io/SubscribetoGTN
Check out the GTN Shop: gtn.io/OA
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
Submit your content here:
upload.globaltrinetwork.com/
Watch more on GTN...
📹 How To Train For Your First Half-Marathon! 👉 gtn.io/FirstHalfMarathon
📹 10k Training Run Plan 👉 gtn.io/5kto10k
Music - licensed by Epidemic Sound:
ES_Enlightened - Toby Tranter
ES_Cupcake Delivery - Dylan Sitts
ES_Minor Leagues - Dylan Sitts
ES_Need You Back (Instrumental Version) - Milva
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the world's biggest triathlon RUclips channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first timers - and everyone in between!
With the help of our former pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
- How to swim, bike, and run faster with expert knowledge
- Try our session ideas
- Investigations into wide ranging topics
- The best triathlon bike tech and gear with pro know-how
- In-depth, entertaining features from the heart of the sport
- Chat, opinion and interact with us across the channel and on social media!
Join us on RUclips’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete!
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Canyon bikes: gtn.io/canyon-bikes
Felt bicycles: gtn.io/Felt
THEMAGIC5: gtn.io/TheMagic5
MET Helmets: gtn.io/MET
Nuzest: gtn.io/Nuzest
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Selle Italia: gtn.io/SelleItalia
Team Bath: gtn.io/TeamBath
Wahoo: gtn.io/Wahoo
Zwift: gtn.io/zwift
RUclips Channel - gtn.io/RUclips
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe 
Спорт
Ran my first 10K yesterday in 01:05:21
Been consistently doing 5Ks over the past few months and it was quite a shock to the system I must say
I'm up to running 4 miles. I attempted to run 5 miles, couldnt do it! As you said...a total shock to the body....
Congrats!
Year late but I'm proud of you.
Awesome. I ran my first 10k . Ran like a tortoise. Your numbers look great
awesome job!
Just ran a 10K at 47:40 and I still feel like I could go a long way. It's a great motivation.
Damn that’s actually really good how you do it I can’t even run 10k and I need it for a part of my kickboxing stuff to be able to run 10k in an hour and I can’t do it 😭
@@sushishari1542 It's super easy. You just need to consider how much time you have and how much you are willing to sacrifice.
I'd say 10 km is easy if you train 3-4 times a week. Mon is hill run (5 km with elevation changes), Wednesday is easy run (6-8 km at easy pace low heartrate), Thu is pace run (fastest speed for 5 km) and Saturday is long run (you train for as long as you can go, using again this easy heartrate).
At this point, I run a monthly half marathon and 50-70 km per week, but I started with asthma, 100 kgs (now 88kg) weight and no experience. It just takes weekly improvement. a bit of weight loss and motivation.
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 😊
That’s awesome!!!
I went from couch to 10k following the running plan & I’ve felt so good and accomplished 💯going for half marathon next!!! Excited!
what running plan did you used?
This video really motivates me to go on a run
but in the end, it didn't even matter
I think that's the idea lol
Running my first 10k in over 2 years around July 1st. Took a long break from running just started again about 2 months ago. This is perfect for me!
Hope it went well! My 1st in 18yrs😱 is tomorrow!
Earlier this year I told myself that running is not for me and I should stick to hiking. This changed 2 months ago when I realized that this is giving up....I started watching videos on this channel and 1 more running channel and today (July, 10th 2022) 2 months away from my 54th birthday, I ran my first race ever....10km.
Thank you so much for sharing your time and knowledge with people like me. Much appreciated 💞❤️
I just ran my first 10k in 1h 14min.
Never considered myself a runner (more of a gym girl) so Im happy :D
My 'recovery runs' are still my hard runs 😭
Well timed video! I am at the point post C25K where I have been slowly increasing the length of my runs, but without any real goal in mind. I think the best tip is setting a date! Thank you for another excellent video :).
Thanks for this, did my first sanctioned 10k on a very hilly course in SE Asian heat at 1:09. You helped a ton!
Thank you so much for this! I've been actively running for the past 3 years and am finally biting the bullet and running my first 10k in a little over 5 weeks. At the end of this video I was picturing myself finishing, and holding space/celebrating with the little child me with asthma on a ventilator. I teared up. I can't wait to accomplish this for us! :D
This beautiful!!
I'm currently recovering from knee and Achilles injuries after getting into running last year and doing my first 10K (too soon after the 5K). Watching your videos brings on a strange mixture of sadness and inspiration.
I did my first half marathon last November and was out for a good month afterwards: no real injury, just general inflammation and then I'd run too hard too soon and I'd be shut down for another couple weeks (my knees are crap: got them from my dad), then I'd rinse and repeat.
Most important thing you can do is take your time, and trust that it'll come back. I'm running 40km+ a week now, one of those runs every week is is 24km (OK, “running” is a stretch: my dog is nine years old so we trot along at whatever pace she finds comfortable, but I'm not walking at any point either). Just did a 5kPB last week (still can't crack 20 minutes, but I'm getting close!). That's in just 5 months from my first ever Half Marathon, so chin up!
@@wilfdarr Thank you for that Wilfred
Just started running 4/5 months ago during the summer I’m initially a weightlifter , started with 5k. I followed the 80% rule aerobic base training 20% Speed/Interval , started 30mins 3/4 a week till I successfully scaled to 75 mins aerobic pace, Broke my 10K PR finished 52:09 my prev was 1:04 a month ago, RUNNING SLOW ON TRAINING REALLY PAYED OFF THANK YOU was very happy with the jump❤
I completed the couch to 5k program last year and have spent the last few months working on increasing my speed with a new training plan. It included a 10k run as a long run and I’m looking forward to starting a new training plan in a couple of weeks.
Thank you!❤
Very clearly explained, thank you for the video ❤ stay safe guys 🙌🏻
Thank you so much. I would like if you could summarise the stuff at the end as pointers . That would help us ( new runners ) in a major way. But this was good ♥️🙏
Getting myself motivated to start taking to increase from 5 to 10k. Heading into winter the challenge seems more difficult.
Great video
I’ve always hated cardio and neglected it, but have done weightlifting for about a year and a half now, this month I decided to do a challenge for charity by trying to run 100 miles over the course of the month, it’s day 15 now and I’ve hit 50 miles today, and I randomly was able to run a 10k today 🤣 the longest run I’d done before was 7k, and I did it in an hour, really chuffed and hope to keep it up
Perfect heather.
Great advice, thank you.
I ran my 10k in 48:40 this week.
I ran my 10k in 43:20
I ran my 10k in 43:19
I ran my first ever run today. 10km in 48:18
Do like how these tips and advice relate to any distance beyond 5K that’s a challenge
Good watch. Really enjoyed it x
Good video and advice thank you :)
I can't remember how many times I ran 10k but every time I decide to run that much, I still don't feel like doing it
Really great explanation
I got My first like a year and a half ago by forcing myself to do it as slow as i can, maybe not the best way but it worked haha now i don't run less than 12k (used to run 7k's only). Feet, ankles, knees, used to hurt after the run, now nothing hurts ever, i wish i got payed to do this everyday all Day.
I ran a 5'58" mile a few days ago as a benchmark. With proper training do you think it would be possible to get it down to 5 minutes? I'm also training for the Peach Tree road race and want to finish in under 45 minutes. My fastest 10k time is 45'50".
Ya’ll I have a 10k race tomorrow and I haven’t ran since the first week of May💀. My plan is to jog it since it is just for charity. I think it’ll go okay since I am a distance runner averaging 3 miles for a couple years. But yes for my health sake just jogging🤞🏽
Awesome
I just started running yesterday, my first run was 5 km which was yesterday and today I did 10 km.
I run 10 km every other week. I sprint 4 x 200 m the week I'm not running 10 km. Most of the time I'm doing strength training. 10 km is most fun once my heart and lungs have been conditioned.
I was obese and now i jogg 10k with no problem.. all those videos are useless.. you just go and run and run and run day by day and eventualy you reach 10k thats about it.. no magic in there. Your heart gets stronger by every run and eventualy you keep that pulse with ease all the time and off you go. GG
Running as someone who is obese is the dumbest thing someone can do. Destroy the joints 101. Aside from that, “you just go and run and run and run” is a great way to increase injury.
@@dominus6224 why is everyone with a munted patrick pfp always an idiot? bro running everyday will come with mandatory injury, but it goes away within a couple days, running 10k everyday is way more healthier than sitting on you’re ass all day like you probably do. i’ve lost 22.6kgs within 4 weeks running non stop after every gym session.
I tried that. Lost the weight first, then thought just running day after day, further and faster was the way to do it. Ran a 22min 5k, thought I was killing it. Then it went bad. 2 metatarsal stress fractures back to back and IT Band Syndrome later, and I'm back to basics after nearly 3 months off. Definitely worth having knowledge and a plan, or it is bound to go bad eventually.
That is absolutely incredible, well done!! I'm not obese but I want to get fitter and this is a huge inspiration for me to gradually get there.
@@dominus6224running improves your joints, not ruins them. It’s not 1920, do some research.
You never failed you never lived
IM RUNNING WHILE I COMMENT!
I haven’t done a 5k before but I felt like skipping it and am gonna do a 10k hopefully I don’t regret this
We would advice you start small and build up, it will make the run more fun and avoid possible injury 😬
I just run my first 10k . Hell yeah 😮
Well done!
There's a rest day for runners?
Always have in mind that it’s more easy to miss your 10KM rather than a half marathon! Due to the intensity so be careful ! We have more people who are going to the hospital at the end of a 10KM versus 21km. I would recommend to use serious training plan and first, if you’re a beginner, build your engine!!! Long and cool session 1 time per week up to 1h20-1h30, this is mandatory prior to start all intervals 😚
Thank you, this is a great reminder even a year later.
I ran 10 k . Best timei 59:57 . Last time i did it for 1: O1 :47
What the easy runs should look like?
Is it possible for me to run 10 km after months of not practicing, and I've only run 6 7 km before? I have the marathon this sunday and i dont have time to practice
❤❤❤
I haven't ran in a few months but I have a 10km Marton in 15 days..
Thats why while running you feet says dont go fast go long
I have my first 10K tomorrow... and it kinda is my first ever marathon and its timed.. i know i can complete it but i dont think i could do it under the 1 hr mark
a marathon is 42km
Im 13 and I ran my first 10k in 1 hour and 5 min
Current longest run is 3.59 miles I’m going for 4 then 5 then 6 then it will be 10k
What is a tempo run?
A run usually 20 or 30 seconds slower than your race pace. Say you run a 7:10 per mile for 5k, a tempo run would be around 7:30 or 7:40 pace. Or a run 80% of your max heart rate.
one punch man brought me here
Running a 10k race in 3 weeks
I just completed my first 10km run with slower pace and its been a shocked to my body.
keep it up 🙌 Well done on the first 10km
Ran my first 10k today in 01:06 (don't know the seconds)
I actually ran 100kms with 17kg load at the end of 36 hours stress face in Para Special Forces Training .
I’m nervous lol
My first 10k today, time 43:20
That’s impressive
What is swimming? 🤣👍
HELP! I do not have any experience but I applied for a 10k RACE!!
me too - I have got one coming up in May...my first ever 10k.
@@capitalb5889 dont worry, you got it, I did the race with 0 experience, and placed in the top 40%, honestly just start running and training your endurance a few days or a week prior by running / walking a few km every day, especially staying hydrated helped the most. 🙏
I just want to do the one punch man challenge for a month… lol
Going to run 10 k without any training , lets see what my body and mind can do
How was it? Im goin this is weekend lol
My time is 1:15 hours
I've did my first 7 and my legs hurts 🤣
Lol, i havent run a single day in 4-5 months. I'm 30 lbs overweight. Woke up today and ran a 10k. My legs are killing me 😂
how did u do it 😂😂
@ethantran7991 I ran cross-country in high school. Still have to run once or twice a year for my work. Never lost the ability, just the will lol. There's a fit guy hiding somewhere under this dad bod
Everyone references the 10% rule, increasing gradually, but no one actually says what it is! 10% per week, month, year, or what?
Per week
But if you are over 50 10% a week is too much, more like 5-10 % per week + only do 3 weeks of increase then have 1 recovery week. (I’ve found to my cost!).
@@YeetaStar Really? Increasing 10% per week is doubling every 2 months. Considering I can run a half now, I'd be running 100k in 4 months... I'll take your word on it as a general rule, but for me that's going to lead to over training for certain!
@@jonedmonds1681 OK 10% per week with one week recovery sounds more realistic. But 5% is more in line with what I've found works for me: I'm not 50 yet, but I have the knees, so I need to be a little more cautious.
@@wilfdarr it's a good rule for beginners, but at a certain point you've got to apply some common sense!
I went to the gym yesterday ran 6k next day I run 10k 58minutes I'm only 15 I think its decent you can do it too
I have learned nothing watching this video. No concrete plans, just vague talk. Such a shame.
Can we run 10 k on blue jeans.
10k in 1:06:31 feels great although world record is 26:11 :)
i run on my rest days 😅
Thats why while running you feet says dont go fast go long