How to Run a Fast 10k | 3 Key Workouts You Need! 

This video was shot before the Shelter in Place order went into effect.

10k is the perfect distance. The correct balance between performance and well being.

I asked a Kenyan friend of mine back in the 80s "what is your training secret?" He replied, "You no run far, you no run fast." Before athletes would come to Arthur Lydiard for training, he would have them run 100 miles per week before they showed up in New Zealand. My summers would be nothing but long slow runs and long tempo runs, usually 100 miles per week for 14 weeks. Now at 59 I like to do about 30 per week for 10 weeks. Thats all i can do now and my 10k goal is 45 mins. i didnt used to get excited but now i am back running and training for a race in the fall. it is a very hard course over hills at 5000 ft. elevation. listening to you guys talk got me motivated to train all summer for this race and smoothly raise my mileage and as the race approaches maybe do some strength and speed work. thanks

Nice video! Will incorporate these into my training as well as other people's training! Questions: For the Big Dawg Workout, Just as in round 1 of the 2400m/1 mile run had a 2-3 min rest between and 2 min rest after the 1 mile, should we follow that same rest period for the next 2 rounds of the 2400m/800m and 2400m/400m? Or do we just catch our breath for a bit then get straight into them? I'm just curious as the rest periods were not written in the video for those next 2 rounds. I'm very technical when it comes to rest! haha but thank you so much for the tips! Appreciate you both!🙏

Looking forward to trying these! Also my favourite part was adding the distances up to 10k, converting all the x amount of meter runs to miles, adding them up and converting back to kilometers haha.

I’ve been hitting a 10k a day for a few weeks now. At a 6:30min/km pace. Feeling great!

Why you talk about mile paces when distances are in kilometers? It's very confusing. If you calculated 10K in km paces you just would need to multiple that pace by 10. It gets too complicated and confusing when using mile paces.

Awesome. I love the fact that he explained in layman terms why and hiw to do it.. Gonna put my shoes on now 😀

The workouts can be great to improve your 10k time, BUT I am absolutely not a fan of “Do this workout to run a faster ... time”. I know it sounds easy and people like to see these kind of videos. But that’s the problem many unexperienced runners don’t understand! Just because this guy in the video ran a fast 10 k after doing these workouts doesn’t mean that the same happens to you. We are all different athletes. You need to be a student of the sport and your own body to figure out what kind of training you need, in order to be successful. The best way for someone who doesn’t have that experience is to get a coach that gets to know you as an athlete and builds your workouts around you and your current form and not the whole training around some predetermined specific workouts from professional runners you might find in the internet.

If it’s your first time doing speedwork, fartleks increasing in 15 or 30 second intervals works too

I tried working on my breathing and was able to run 2 miles without slowing at all

I’m running a 10K later this month. Perfect timing‼️🏃

I'm intimidated just thinking about that last workout.

I'm still training for my 10K, going to race it virtually in 5 weeks.

New to running, so pardon me for a noobie question. Can someone explain me what is difference between 10k "Effort" vs 10k "pace".

I can’t wait to try out these workouts. They sound beastly indeed! My biggest challenge is going to be to establish what my pace for 10k is-I haven’t run a 10k in a couple years for time. However, I do have a lot of hiking and running. I have a hiking/fitness channel called RobbieGarnz. I just did a 20.000 step challenge that you guys might enjoy...

Thanks. The fartlek minutes was exactly what I needed in my life!!

for the pyramid fartlek session do I need to rest after each step? cause it seems harder than the big dog where you get you rest in between every split 2.4k (10s slower) ~2-3 mins rest 1.6k (10s faster) ~2 min rest 2.4k (10s slower) ~2-3 mins rest 2 x 800 (10s faster) with 2 min rest between 2.4k (10s slower) ~2-3 min rest 2 x 400 (10s faster) MAX effort with 2 min rest between

I always struggle with the 10k. I did the fartlek pyramid (up to 5) workout. What a great workout! Appreciate you all putting this video together.

The big dog is actually 11.2 km

Old video I know, But I have added these to my portfolio of suffering to improve my 10k time, I want to break that 40 min barrier (Only just broken 45)

I'm looking for that sub 40 this Summer and I'm definitely incorporating the big dog!

Just done the 'big dawg' destroyed me. Loved it. Got a new max heart rate👍🏼🇬🇧

When you say “rest” between the sets, do you mean a light jog, walking or completely standing still?

Great video, thank. Just a question: when talking about pace in the Big Dog workout, 10 sec slower or faster is based on a minutes per mile pace (rather then km)? So I would take it up or down about 6/7 seconds per km?

How do you judge '10km effort'? How should you be feeling?

As soon as you said 6 minute pace I'm out of here.

Big dawgs gotta eat! Love the content I’ll have to give it a go myself

Hey, congratulations on the excellent job. I have a question, the second time (2400 meters), do I go straight to 800 meters or rest for 2 minutes?

In Holland, most runs don't have any incline at all, except for maybe a viaduct or so. Most of the altitude gain I measure with my GPS watch are due to signal variance.

I’ve never ran a 10K but I have ran 5Ks and a half marathon… hopefully I’ll be able to do it next week

This workout sound really good, but may I ask what is the science behind it? I put together workouts similar to this one like 2x1k 2x800 2x400 2x200 with growing paces. But I didnt name the workout as this guy did. Anyway end of the day its all about volume and recover well :p

3x2400=7200 1600+2x800+2x400=4000 So it's 11200 altogether. Seems slightly over the top.

Bro, if you're going to give me a workout that is that complicated, you need to put it on the screen in LIST FORM. Or at least give me the workout in the video description.... come on now... do you know what I just had to go through to write all that down?!

Have been getting coached and it really helps just to confirm what u r doing is the correct thing

Are your pace measurements in min/mi or min/km?

I’m sure you’ve probably answered this question, but on the fartlek session, where you state one minute at 10 K effort and one minute slightly below but then you also say recovery”, I’m not completely understanding because it seems like slightly below would only be 10 maybe 20 seconds slower than 10 K effort, but a recovery would be more like almost a minute or over slower than the 10K effort, so can you please help me understand a little better. Thank you.

Howdy Ya'll! Thanks for the great videos and for sharing your experience. I just downloaded The Run Experience App and signed up for Premium but it does not give me a plan for 10K. Would you recommend I do the 5K one or the Marathon? I am a new runner training for a 10K in 6 months. Thank you!

Good video but you really need to,stop mixing Km’s and miles, it’s really confusing for those who don’t think in miles

Geez is that last workout even legal ???? 🙄

Hey! You inspire me to make RU-vid Videos about running. Thank you for making videos... 🥳🏃‍♂️☺️

😂😂😂 "When you have a big dog, big dog gets hungry every now and then. and uh when the big dog gets hungry, big dog's gotta eat. And this is a big dog workout."

Holy Cow! That Big Dawg workout sounds scary! LoL

Wow those surroundings sure are beautiful.

Thanks for the coaching. I’ll definitely implement this into my running routine. My goal for my next 10K is 48ish. I’m 46, 190lbs 5’ 6” but I do believe it’s possible for me. The only thing is I’m still in the Army and I have to maintain deadlifts. So I have to give my legs suitable rest for recovery. But I’d like to get in 4-5 days of running a week. Any suggestions would be great.

Workout #1 really needs some clarification on what "slightly off" pace/effort is. For example, Threshold pace is slightly off 10k pace but a 32 minute workout at 10k-T pace is almost a race effort. A 50 minute workout at those paces is impossible. We're left guessing if "slightly off" means HM pace, MArathon pace or Easy pace

very good video guys, well done! i‘m looking forward to doing these workouts myself 🤙🏼

Love the advice and workouts!

Was this shot in the north bay? (Mill Valley?)

I have a couple questions. When you say rest, do you mean a jogging recovery? And when you say 2x800 and 2x400, is there a rest built in between those 2 sets?

Thanks for the 10k tips! Looking forward to try it after lock down is over

what kind of strength training and base mileage is required before going for these workouts? coz Everytime I start some speed workout I get injuries, as I don't do much of strength training. Also what should be the frequency of these?

How many time a week each workout ?

Those workouts sound fun to do with friends. But honestly I don't see how to fit them into a full training program. They are brutal, so building up to them seems necessary.

Every morning I run 10km at 45 minute,how to run speed or faster in 35 minute in 10km

i’m trying to get sub 31

9:58

This is good but what is effort?? If I aim to do a 10k at 8min/mile pace is this my effort?

Do u think its possible/ok to train for speed AND volume? I started doing ultras this year and want to do a 50 miler before years up but also want to get faster on the shorter (half and 10k) distances.

I'm thinking about copying these workouts, but only doing portions until I want to do the whole workout.

I enjoyed this a lot. I am going to try out the fartlek session today and see how it goes. Thank you for making running exciting.

I love these training!!! Need an advise how to train 2 weeks before the 10k run?

Great video! Thanks for your advice from Switzerland.

When you say your 10km pass, is that desired 10k pace or the current pace you can run a 10k at?

What is the difference between "10 k effort" and "10 k pace"?

This ladder sounds cool ,what are the breathing ,ie r u able to talk when going faster

this video helpsssssssssssssssssssssssssssssssssssssssssssssssssss

lower speed after the 10k effort would be probably 50-55% of my Maximum HR and my 10k effort would be 60-70%. Is that a fair pace? os it that too slow?

This is so helpful! Thanks guys!

Yes I feel tired when running ,but sometimes it’s tiredness ,sleepy

two awesome coaches

Hi! What is the 10K effort? What it means in terms of miles/hour?

i am gonna try this ! usually i do 10x 1k with 2 mins rest faster than race pace

Great stuff guys. Love 10k although it don't love me 😉

2x 800mtr with 2 minutes rest?

I ran the Big Dawg training run the other day in preparation for an upcoming 10k race and with 10min warm up and 10min cool down the whole training run ended up 17km (I slow jogged the rest breaks). Now I know I'm ready to tackle the 10k after that!!!

Perfectly said

What other runs would you do each week too? With thanks.

Perfect! Just what I was looking for. Thx

Watching this videos after running 10+KM through the snow in Amsterdam with ice grips under my Reebok Floatride Energy 2 and a pace of 6:48 min/KM.

Nate, the BIG DOG has me scared as well. #egocheck.

I’m a newbie runner. I’ve done 1 5k. How do I find my 10 k effort? How many 5ks should I do before I attempt training for a 10k?

You guys have great content. I’m a new runner and loving the advice you give. Chilled and informative 👍🏼 🇬🇧

What is your 10km PR?

Great content

coffee? cmon man!

Big dog gotta eat

what a great video!! thanx!!

Thaaaaaaaaanx

Thaaaaanx

Nice bro

I am from Belgium, we don't have hills !!

*_Perfect! Just what I was looking for. so helpful! Thanks bro!_*

I used to run, years ago, now I’m back into it. Signed up for my first-ever race, a 10k, will be in March. Fartlek run sounds great, will do it today. The hill run: I remember hills, the pain, the benefits. The big dog: I’m already throwing up. Why did I choose the 10k instead of a 5k? Dear God I don’t know! :-)

Struggle to listen to someone who can’t run themselves/ never have ran competitively

Good guide for 10K

How often, how rotate etc?