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 😊
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
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 💞❤️
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'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!
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
I got back in to running a month ago after a long time off n doing 5 k no probs ur videos are amazing n I allways watch them as they’re inspiring seen someone one who is better than your self and gives good advice n realistic off someone who can actually do brilliant videos keep em coming
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 :).
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🤞🏽
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 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.
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.
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 😚
ive been hitting 5ks for the past week i'd say? and i recently got a tenner on 1:18:48 the weather was just perfect, a british afternoon but it doesn't have a pint of rain
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 ♥️🙏
Today I ran my first 10k in 01:01:12. My previous runs were on 5/6k distance. It was easy pace, but I was struggling with my feets and legs hurting. It would be better if I do it on a softer surface
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".
I personally don't see what's hard about running distance for the sake of distance, if you feel bad just slow down lol. Not a sprint. Hardest part about running is getting out the door.
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
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
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!).
@@Basb04 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.
@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
@@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. 🙏
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.
