Just yesterday I did 39:40 for my 10k which was about 2s faster than one in March but got injured during. @61 years of age I came 7th and won my age division. No one over 50 beat me. Negative split too but I was dry retching over the finishing line. Have my HM in 2 weeks and aim is to go under 1hr27m
Reaching for those numbers at 28 years of age with a bit less than a year of training. If I can keep that fitness for 30+ years I would be very happy lol
Just got home from my 10km race. Weeks ago I had asked about speed training coming off of only easy runs, and I was able to implement the interval work you suggested. My previous 10km PB was a 44:30; today I ran 40:16!
@@leegrantham Thank you Sir! Really grateful for your content, the fact that you just talk to the camera for 5-20 minutes, dropping years of wisdom and experience for us. So so awesome. Next big 10km goal is 35:00... months and months of work ahead of me, but the growth is unavoidable. Looking forward to the next video Lee, as well as the one after that.
Right now I'm doing 47:15 in the 10km. My pb was 42:15. I want to reach 40:00 in the 10km. I really liked your training structure by time. I have been doing distance interval training. I will apply your training structure, it left me very motivated. I am very grateful in advance. thanks
Some pretty solid advice , and definitely advice that should stop you plateauing as you’re always trying to push on. Ran my first 10k at 51 last year since my school days on zero training and popped in a 44 minuter. Just put a training block in place and aiming to go sub 40 at some point in the year depending on how quickly I progress. Races in Feb, June,July and Nov to gauge true progress. Good luck all. 👍🏻
I'm a new runner, i start ran around 5 month ago and I finished my 2nd 10K Race and get PR 59:28. I'm proud for my self, Hope in the next race can Get PR 50:00 or under it hahah
Awesome information not only on the fun speedy stuff but lots of detail to make to long run interesting and fun Currant 10k is 41mins. Sub 40 for early next year, then on to a sub 3:30 marathon next oct. Can’t wait. Thanks again for a great video
I've never run a 10k and would estimate my time to be around 36:30 at the moment and for sure want to get much faster. Thanks for the daily videos I watch a good number of them :)
I'm not an English native speaker but I think I catch all the info. You're very clear and passionate! Thanks for sharing this interesting video. Can you let me know how fast (or how slow) the resps must be run ? The 10km PB is 42:48 aiming for sub 40
In June ‘23 my pb was 42:42. In both June and September this year I’ve run 41:01, both since watching your previous 10K video. (All strava times) event chip times were 41:29 twice. I desperately want the sub 40 but I do feel I’m on a massive plateau at the moment. Currently working on 5K pace as parkrun is accessible every weekend and hoping to beat my 19:11 soon. Would welcome you to go through my starva history 😉
I just ran my second marathon (Yorkshire marathon) yesterday with a time of 2 hours 57 mins and 46 seconds. That’s a 22 min improvement from my first marathon in 2022. I was on for around 2 hours 54 but my calf muscles started cramping up at mile 21. 3 days out I consumers circa 1,000g carbs per day and drank plenty of water with electrolytes. During the race I used 6 mourten 160 gels and consumed water at each station of the marathon (every 3 miles). I honestly thought my nutrition was great. My training block for this was 17 weeks (3.5 weeks of that I couldn’t run due to injury) During the prep I trained very hard on my interval session and long runs with marathon pace build into most of my long runs from around 10 weeks out BUT my weekly mileage was only around 42 to 48 miles per week. I’m trying to understand what caused the cramping in my calf muscles as i need to fix this before going into another race. Before going into the prep I had not really been running and was likely in around 4 hour shape at best. Would you be able to advise if you think the cramping was due to lack of mileage in the training block or nutrition led? Overall my legs felt strong and I could have pushed for a fast finish but the cramping wouldn’t let me move my legs as I needed them to as I was worried they’d lock up completely. I have a goal of 2 hours 30 in the next 5 years but I need to know what caused this before I start planning my next race. Please help!
Firstly, great work, and awesome improvement. Even better, you're already looking for more, and wanting to know what caused the calf issue. I'd have to look into detail about build up, training etc but what changed from what you normally do before/during a key session? "3 days out I consumers circa 1,000g carbs per day and drank plenty of water with electrolytes. " - I'd look into this area, IMO many people overdo the carb load, + take on too much salt.
Great video, thanks for sharing the knowledge. My fastest is 40m 20s, however I ruptured my Achilles two years ago. Last 10k in sept was 41:40. I really want this sub 40! I’ll use your suggestions as a training plan 👍🏼 One question? How many times should you run per week? I go 3x at present.
Brilliant one and thanks for sharing! Currently my 10k PB is 40’41. My body can handle an intense workout once every 3 days which I combine with strength training, a recovery and easy run. Actually I am only missing two things in this video: hill sprints and a 10k up to 10mile training at the ‘sweet spot’ half marathon pace. What are your views on these elements in relation to a 10k race?
I can run a half marathon at 5min pace. But my 10k is only slightly lower than 50min. Not sure if it is a mental issue there. I do quite much intervals. Maybe I should run intervals at higher speed. Thanks for a great video!
@@lean2281 You don't know anything else about me. Age, experience, race distance, weekly mileage. Slow for one person is fast for someone else. For the record, I am 58 years old with one leg!
I’m currently at 44:29 on my 10k. I’ll train to be sub 20 or near sub 19 on my 5k to be able to sub 40. I’m currently at 21:23. I might do a time trial in February or march next year.
Wow! I had similar times before. I’m 20:58 5K & 44:43 10K during my peak pre covid. Trying to get back in shape now. May I know your average weekly mileage when you did those 5K and 10K PBs?
Hi, thanks for the video, I have a few questions. How many weeks is this training plan spread over? What does the progression look like in the following weeks with 3 trainings per week?
I've never raced a 10k so my best time of 60:01 was during a half marathon 😅 Garmin thinks I can do a 50 minute so I'll be aiming for around there in my first actual 10k event next month. When you talk about rests during interval sessions should they be moving rests or standing still to recover as fast as possible?
How do you reckon 2x strength session fits in around intervals and long run? I currently so longruns Monday (kid in kindergarten) and intervals Thursday with recovery/easy runs tue/sat/sun. Currently doing full body strength training Tuesday after 30min recovery as a warmup and same Saturday. Days around intervals total rest. Sometimes some overlapping soreness into long run but if I plan a specific harder progression or marathon pace run that monday I only do mobility work that Saturday (I'm ok with giving up some running gains for a more hybrid approach)
I am doing those generally on the same day as the hard running day. Make sure though to have six hours in between running and lifting. #keep the hard days hard and the easy days easy!
How does this fit into a training block? Is this over 3 weeks with 1 interval and 1 long each week? Would you progress through them in the order you shared? I’m currently at 41:47 for 10k but I reckon I could have squeezed another 40s if it was an organised race. I’m at 19:44 for 5k. Want to break 40 in the new year, and run a 90min half. 2 big dreams
Great video current sitting at 43:09 10k and 1:30:12 1/2 looking to get a sub 40 10k for the end pf April. Just finished surgery 12 days ago so not able to get at it for another month. How far out do you suggest to start the training block. Where the 13 weeks ends with in a week of the race? Also earned a SUB =)
I like to work 17-18 weeks back from a goal, especially if you're in recovery. Take 4-5 weeks to gradually build volume, and insert some intensity so that week 1-2 of the specific plan are not a shock, then go at it!
My fastest Marathon is 3:26 and I am aiming for sub 3h Marathon in 6 months, currently working on aerobic base -> low intensity Z1-Z2 a high volume that should be in duration of two months from now a then I'll start adding some speed workouts in 80/20 ratio. Do you think it is realistic plan in 6month to go from 3:26 to sub 3h Marathon?
Hi Lee thank you for the great content, I am going to train for my 10k PB from next week, and I want to ask, how do you implement this speed intervals? Every wednesday (I know it's your interval day) you do once? So first wednesday, 8x 3min, second 6x 4min, third 12x 2min and then you repeat this cicle throw the 12 weeks?
@leegrantham 3:24-3:39 km/min but I have to go slower on steady long runs since I didn't develop my aerobic base first. Been running for 4 years and I focused mainly on going fast for the 5k(and I didn't know any better). I did a steady pace pyramid today at 4:45 k/m 1-2-3-2-1 km with 3k warm up and 3k c/d =16k
@@GerardoTinajero-d9m With these training numbers you're so underestimating yourself with a 46-48min 10k. You have already done 46-48min in this 16k Lrun. With intervals(how long) @ 3:30-3:40min/km you have a 5k time of what, 18min-18:30. This means you're more or less capable of going for a 40min 10k, or under if you do it all out!! 46-48min will be a training run for you. So do your maths better. You are much faster 😉
@v.vag.8013 I thank you for the vote of confidence! And you're right, i ran a 10k in 48:21 during the long run and felt great. I'm trying to push pace on those longer distances while building a bigger aerobic base as I've bonked hard on those particular runs in the past. Currently, I'm trying to go under 19 mins for the 5k, and signed up to this event for fun and have no expectations. But I might get exited during the event and push hard, who knows. If I somehow run anything close to 40 mins I would be on cloud 9
@v.vag.8013 hey I ran the 10k this morning and pb'd @ 44:34, which is way better than what I thought I was going to do! For context, I'm not used to running at those fast paces for longer distances, although I have been focusing on those long runs w/workouts in between. Thank you for your words of confidence 🙏
I have run 36.45. At my current fitness I am 10% slower than that. I appreciate the insights in this video. I’ve been training all summer but my one 50 mile week dwarfs the volume of all other weeks. I surmise that the best way to improve fitness would be to put together multiple 50 mile weeks. Any recommendations on how to structure a 50 mile week? Also what goal should a current 40 minute 10k runner set themselves in order to stay motivated? A race in 10 weeks? A spring marathon?
That's a great question(s), consistency is key which requires discipline and by that I mean not only getting the work done but easy enough on easy days and harder on hard days. I'd always put something in the diary, 10-13 weeks from now, which will raise your motivation and whole game.
Why running gains are not permanent unlike bodybuilding or strength training? I did intervals for my 5k race last week but yesterday I just felt so weak in my 5k race and couldn't maintain my pace. Please tell me how to maintain those gains? Why do I keep getting slower from 4 km onwards in the 5k race?
@joy5320: 2 reasons for getting slower from 4k onwards: 1st- you're starting too fast or 2nd- your stamina/strength is lacking. From training perspective this means you need longer longruns or more specific 5k long runs. But feeling weak can come from a lot of variables! I hope it is not the case that you did 1 time 5k intervals and expect to hold this pace for a race next week! You know that it does not work like that;)
You’ve prolly been training for more than a year. I’ve been training running consistently for 15 months, and my pb is 42:52 for the 10 k. Ik I can do better and I think a sub 40 min 10 k is within my reach in 3-4 months. I’ve done a sub 20 min 5k 3 times already.
@@alfredberggren5985 exactly that is why it's basic shit, anyone from Zero fitness can get to around the sub 40 mark within a year or two of running. If it doesn't take long to achieve then it can't be that good
📞 Book a free 15-minute Discovery Call to learn how I help runners PB: allin.run/pages/coaching
One of the best videos I've seen, absolutely superb. I'm currently at 53 minute 10k time, aiming for sub 50 minutes.
You got this, and thank you for your kind feedback, Andy!
hey, we got the same 10k pace,
@@leegrantham my next goal would be a sub40 in a year, is my aim realistic??
Just yesterday I did 39:40 for my 10k which was about 2s faster than one in March but got injured during. @61 years of age I came 7th and won my age division. No one over 50 beat me. Negative split too but I was dry retching over the finishing line. Have my HM in 2 weeks and aim is to go under 1hr27m
I’m 56 and would love those numbers !It’s in the realm of possibility.Im curious how many miles you average weekly?
Nice to see it's possible at that age 👍 . Where will there is a way 😊.
Great work, Alan. Constantly moving forward, we'll always take those advancements, no matter how small! 👏👏
@@jacobmatthew5298 a couple of 80k (50 miles) about 6 x 70k odd (45miles) and the rest 60k (35miles) or less since rebuilding from March.
Reaching for those numbers at 28 years of age with a bit less than a year of training. If I can keep that fitness for 30+ years I would be very happy lol
I had no idea you had that insane ultra time! You're a beast. Another super inspiring one.
Thank you so much!
My 10k PB is 42’17’’. I’m precisely aiming to get to the sub-40 territory. Thx for this no nonsense vid. Very helpful!
You're very welcome!
Just got home from my 10km race. Weeks ago I had asked about speed training coming off of only easy runs, and I was able to implement the interval work you suggested. My previous 10km PB was a 44:30; today I ran 40:16!
Congratulations Kostas! That's a great leap forward, and there's so much more to come. 👌
@@leegrantham Thank you Sir! Really grateful for your content, the fact that you just talk to the camera for 5-20 minutes, dropping years of wisdom and experience for us. So so awesome.
Next big 10km goal is 35:00... months and months of work ahead of me, but the growth is unavoidable. Looking forward to the next video Lee, as well as the one after that.
@@kostasbach3027 "unavoidable" - so good!
Right now I'm doing 47:15 in the 10km. My pb was 42:15. I want to reach 40:00 in the 10km. I really liked your training structure by time. I have been doing distance interval training. I will apply your training structure, it left me very motivated. I am very grateful in advance. thanks
You're welcome, Mario!
Some pretty solid advice , and definitely advice that should stop you plateauing as you’re always trying to push on. Ran my first 10k at 51 last year since my school days on zero training and popped in a 44 minuter. Just put a training block in place and aiming to go sub 40 at some point in the year depending on how quickly I progress. Races in Feb, June,July and Nov to gauge true progress. Good luck all. 👍🏻
Good man, just a matter of patience and consistency, Steven. 👍
Today I had 10K PR at 44:48 (4'28" pace), I am really satisfied with my progress
I'm a new runner, i start ran around 5 month ago and I finished my 2nd 10K Race and get PR 59:28. I'm proud for my self, Hope in the next race can Get PR 50:00 or under it hahah
Great work, and welcome to a great group of people!
I need this video! Omg, you hit it mate!❤🎉
Glad you liked it, buddy!
Awesome information not only on the fun speedy stuff but lots of detail to make to long run interesting and fun
Currant 10k is 41mins. Sub 40 for early next year, then on to a sub 3:30 marathon next oct. Can’t wait. Thanks again for a great video
Looking forward to you reporting back to us that you smashed that 40 minute mark!
I've never run a 10k and would estimate my time to be around 36:30 at the moment and for sure want to get much faster. Thanks for the daily videos I watch a good number of them :)
Good man, it's always good to test it when we feel fit!
I'm glad your chanel got suggested to me. Great content 👌
Good to hear, Nick, I'm glad you enjoyed!
Great video again 🤓
I’m at 37:38 & want to get around sub 34. My main goal is to go sub 2:45 in the Mara next year
Big goals, like it a lot!
My fastest 10k ever was 45' a couple of years ago. Right now I'm likely to run it in a 50'. I'll deffo try out your plan. Thanks for the tips, pal🙏
Good man!
I'm not an English native speaker but I think I catch all the info. You're very clear and passionate! Thanks for sharing this interesting video.
Can you let me know how fast (or how slow) the resps must be run ?
The 10km PB is 42:48 aiming for sub 40
Thank you Julie, I'd run the longer reps at 4 min pace, and the shorter reps at 3.50-3.40 - and then incrementally get quicker.
Brilliant workouts. Thanks lad
Good man!
Currently at 45min. Will start following your suggested sessions. Thanks 👍
Best of luck, Mario! 🚀
In June ‘23 my pb was 42:42.
In both June and September this year I’ve run 41:01, both since watching your previous 10K video. (All strava times) event chip times were 41:29 twice.
I desperately want the sub 40 but I do feel I’m on a massive plateau at the moment.
Currently working on 5K pace as parkrun is accessible every weekend and hoping to beat my 19:11 soon.
Would welcome you to go through my starva history 😉
Let me try to answer your question in full. I feel your pain, there's always a way.
I just ran my second marathon (Yorkshire marathon) yesterday with a time of 2 hours 57 mins and 46 seconds. That’s a 22 min improvement from my first marathon in 2022.
I was on for around 2 hours 54 but my calf muscles started cramping up at mile 21.
3 days out I consumers circa 1,000g carbs per day and drank plenty of water with electrolytes.
During the race I used 6 mourten 160 gels and consumed water at each station of the marathon (every 3 miles). I honestly thought my nutrition was great.
My training block for this was 17 weeks (3.5 weeks of that I couldn’t run due to injury)
During the prep I trained very hard on my interval session and long runs with marathon pace build into most of my long runs from around 10 weeks out BUT my weekly mileage was only around 42 to 48 miles per week.
I’m trying to understand what caused the cramping in my calf muscles as i need to fix this before going into another race.
Before going into the prep I had not really been running and was likely in around 4 hour shape at best.
Would you be able to advise if you think the cramping was due to lack of mileage in the training block or nutrition led? Overall my legs felt strong and I could have pushed for a fast finish but the cramping wouldn’t let me move my legs as I needed them to as I was worried they’d lock up completely.
I have a goal of 2 hours 30 in the next 5 years but I need to know what caused this before I start planning my next race.
Please help!
Firstly, great work, and awesome improvement. Even better, you're already looking for more, and wanting to know what caused the calf issue.
I'd have to look into detail about build up, training etc but what changed from what you normally do before/during a key session?
"3 days out I consumers circa 1,000g carbs per day and drank plenty of water with electrolytes. " - I'd look into this area, IMO many people overdo the carb load, + take on too much salt.
Great video, thanks for sharing the knowledge.
My fastest is 40m 20s, however I ruptured my Achilles two years ago. Last 10k in sept was 41:40.
I really want this sub 40! I’ll use your suggestions as a training plan 👍🏼
One question? How many times should you run per week? I go 3x at present.
Brilliant one and thanks for sharing! Currently my 10k PB is 40’41. My body can handle an intense workout once every 3 days which I combine with strength training, a recovery and easy run. Actually I am only missing two things in this video: hill sprints and a 10k up to 10mile training at the ‘sweet spot’ half marathon pace. What are your views on these elements in relation to a 10k race?
Great video
Thanks, Matt!
I can run a half marathon at 5min pace. But my 10k is only slightly lower than 50min. Not sure if it is a mental issue there. I do quite much intervals. Maybe I should run intervals at higher speed.
Thanks for a great video!
Thnx for the tips! On intervals rest, walking or jogging?
I prefer walking or standing.
Excellent
Thank you! Cheers!
Thank you! What about recovery week? What interval session do you recommend? or should I just reduce the volume of the long run every fourth week?
I'd shorten the interval session sometimes, it depends on how beat up you feel and what you're lacking/need work on.
My current 10k PB is 42:52 during a long run. I would be thrilled with a sub-39 minute 10k. I'll get there. And then I will want to go faster.
Mate, its slow aa fuck. Put some effort in and youll do it within 3 months. Its a total beginner time.
Constant forward progress! You'll get there, and then beyond. 🚀
@@lean2281 You don't know anything else about me. Age, experience, race distance, weekly mileage. Slow for one person is fast for someone else. For the record, I am 58 years old with one leg!
Wow my pb is also 42:52 on the 10 k. My pb in the 5k is 19:47. What’s your 5k time?
@alfredberggren5985 I am still trying to break 20. 20:15 has been my PB for a bit more than a month. But I have a 5k on Saturday.
I’m currently at 44:29 on my 10k. I’ll train to be sub 20 or near sub 19 on my 5k to be able to sub 40. I’m currently at 21:23. I might do a time trial in February or march next year.
Good man, please do report back! (but stay in contact in the meantime!)
@@leegrantham Yea Ill do both !
Wow! I had similar times before. I’m 20:58 5K & 44:43 10K during my peak pre covid. Trying to get back in shape now.
May I know your average weekly mileage when you did those 5K and 10K PBs?
Hi, thanks for the video, I have a few questions. How many weeks is this training plan spread over? What does the progression look like in the following weeks with 3 trainings per week?
4-5 runs per week, ideally 6. These are just examples.
My pb is 39:30 but that was a lifetime ago. Anything under 50 is good nowadays. I'd love to under 40 again one day.
Only a matter of consistency, I bet you could do it in 1 or 2 training blocks.
@@leegrantham thanks. I've already put your training plans in my Garmin. I'll give them a go and see how I get on
I've never raced a 10k so my best time of 60:01 was during a half marathon 😅 Garmin thinks I can do a 50 minute so I'll be aiming for around there in my first actual 10k event next month.
When you talk about rests during interval sessions should they be moving rests or standing still to recover as fast as possible?
How do you reckon 2x strength session fits in around intervals and long run?
I currently so longruns Monday (kid in kindergarten) and intervals Thursday with recovery/easy runs tue/sat/sun.
Currently doing full body strength training Tuesday after 30min recovery as a warmup and same Saturday. Days around intervals total rest. Sometimes some overlapping soreness into long run but if I plan a specific harder progression or marathon pace run that monday I only do mobility work that Saturday (I'm ok with giving up some running gains for a more hybrid approach)
I am doing those generally on the same day as the hard running day. Make sure though to have six hours in between running and lifting. #keep the hard days hard and the easy days easy!
How does this fit into a training block? Is this over 3 weeks with 1 interval and 1 long each week? Would you progress through them in the order you shared?
I’m currently at 41:47 for 10k but I reckon I could have squeezed another 40s if it was an organised race. I’m at 19:44 for 5k. Want to break 40 in the new year, and run a 90min half. 2 big dreams
Great goals Matthew. I'd stick with 1 interval and 1 long per week.
Hi Lee, where do you buy Maurten gels in Chiang Mai ? Thx in advance !
Great video current sitting at 43:09 10k and 1:30:12 1/2 looking to get a sub 40 10k for the end pf April. Just finished surgery 12 days ago so not able to get at it for another month. How far out do you suggest to start the training block. Where the 13 weeks ends with in a week of the race? Also earned a SUB =)
I like to work 17-18 weeks back from a goal, especially if you're in recovery. Take 4-5 weeks to gradually build volume, and insert some intensity so that week 1-2 of the specific plan are not a shock, then go at it!
My fastest Marathon is 3:26 and I am aiming for sub 3h Marathon in 6 months, currently working on aerobic base -> low intensity Z1-Z2 a high volume that should be in duration of two months from now a then I'll start adding some speed workouts in 80/20 ratio. Do you think it is realistic plan in 6month to go from 3:26 to sub 3h Marathon?
For sure possible. Me myself I went from 3.36 to 3.05 in 6 months. Just stay consistent 💪🏻
Fastest 10k ever (years ago now) 46:34 and anything quicker than 45 just seems like a pipe dream
Just a case of training in the right way, you can do it.
Hi Lee thank you for the great content, I am going to train for my 10k PB from next week, and I want to ask, how do you implement this speed intervals? Every wednesday (I know it's your interval day) you do once? So first wednesday, 8x 3min, second 6x 4min, third 12x 2min and then you repeat this cicle throw the 12 weeks?
I have my first 10k next Sunday. I signed up for fun. Hoping to go under 48mins but would love to go under 46
What pace do you run your intervals at?
@leegrantham 3:24-3:39 km/min but I have to go slower on steady long runs since I didn't develop my aerobic base first. Been running for 4 years and I focused mainly on going fast for the 5k(and I didn't know any better). I did a steady pace pyramid today at 4:45 k/m 1-2-3-2-1 km with 3k warm up and 3k c/d =16k
@@GerardoTinajero-d9m With these training numbers you're so underestimating yourself with a 46-48min 10k. You have already done 46-48min in this 16k Lrun. With intervals(how long) @ 3:30-3:40min/km you have a 5k time of what, 18min-18:30.
This means you're more or less capable of going for a 40min 10k, or under if you do it all out!!
46-48min will be a training run for you. So do your maths better. You are much faster 😉
@v.vag.8013 I thank you for the vote of confidence! And you're right, i ran a 10k in 48:21 during the long run and felt great. I'm trying to push pace on those longer distances while building a bigger aerobic base as I've bonked hard on those particular runs in the past. Currently, I'm trying to go under 19 mins for the 5k, and signed up to this event for fun and have no expectations. But I might get exited during the event and push hard, who knows. If I somehow run anything close to 40 mins I would be on cloud 9
@v.vag.8013 hey I ran the 10k this morning and pb'd @ 44:34, which is way better than what I thought I was going to do! For context, I'm not used to running at those fast paces for longer distances, although I have been focusing on those long runs w/workouts in between. Thank you for your words of confidence 🙏
43:40 in a 10k trail race with 250 meter of elevation. My next goal will be sub 40
Less than 10%, without the hills or trees! Easy for you, Karl.
Is the plan to do all 3 intervals in a week? Or rotate 1 a week?
Rotate.
how do we fit that in a week? or program?
Hello sir, is this doable for older guys like me at 44yrs old and a 44 VO2 max only?
Yes, especially with a cycling background.
So do we do all those runs every week?
I recently ran 42:27. But I'm 53. I dream of going sub 40 at least once. Am I going to get any faster?
That's a question for you. Do you think you've completely maxed out your athletic potential, or can you find another 7%? I think you know the answer.
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I have run 36.45. At my current fitness I am 10% slower than that. I appreciate the insights in this video.
I’ve been training all summer but my one 50 mile week dwarfs the volume of all other weeks. I surmise that the best way to improve fitness would be to put together multiple 50 mile weeks. Any recommendations on how to structure a 50 mile week? Also what goal should a current 40 minute 10k runner set themselves in order to stay motivated? A race in 10 weeks? A spring marathon?
That's a great question(s), consistency is key which requires discipline and by that I mean not only getting the work done but easy enough on easy days and harder on hard days. I'd always put something in the diary, 10-13 weeks from now, which will raise your motivation and whole game.
Why running gains are not permanent unlike bodybuilding or strength training? I did intervals for my 5k race last week but yesterday I just felt so weak in my 5k race and couldn't maintain my pace. Please tell me how to maintain those gains? Why do I keep getting slower from 4 km onwards in the 5k race?
@joy5320: 2 reasons for getting slower from 4k onwards: 1st- you're starting too fast or 2nd- your stamina/strength is lacking. From training perspective this means you need longer longruns or more specific 5k long runs. But feeling weak can come from a lot of variables! I hope it is not the case that you did 1 time 5k intervals and expect to hold this pace for a race next week! You know that it does not work like that;)
@@v.vag.8013 At what pace should I do my long runs if I want to complete 5k in 21- 21.30 minutes?
“Step by step strategy”, eh? I just presumed that alternating legs would work best.
Sub 40, real basic shit
Is it easy for you?
@@leegrantham yes. And you
You’ve prolly been training for more than a year. I’ve been training running consistently for 15 months, and my pb is 42:52 for the 10 k. Ik I can do better and I think a sub 40 min 10 k is within my reach in 3-4 months. I’ve done a sub 20 min 5k 3 times already.
@@alfredberggren5985 exactly that is why it's basic shit, anyone from Zero fitness can get to around the sub 40 mark within a year or two of running. If it doesn't take long to achieve then it can't be that good