my tip is don't have a expectation go and just run it 👍🏻that's how I achieved my two pbs in one 10k 21.00 flat new 5k pb than held on for a 43.45 finish with a new pb had no expectations for it 👍🏻
4x3x1k first set at HM second at 10k third at 5k and last set all out, 2 minutes rest between each rep then 1k jog between sets. It's very painful but that was the main workout which helped me under 37.
@@runningchannel I have been rewriting my plan. The Grand Plan: Starting Monday August 3rd my routine will 3 weeks progression, 1 week recovery. Monday will be my long run which is being stretched by 1km per week in progression weeks until I reach 20k (currently at 12k) Wednesday is a relaxing 6km along a disused railway and Friday will be the intervals session. The interval sessions will be rotated in the order that they were in the video so I will xo one of each every four weeks. Every Friday during the recovery week (week 4) I will have a crack at my 5k PB.
I was new to running last year then I broke my ankle and it's taken me so long to feel confident to start back running so my 10k time is 120 minutes but I would like to get down to 100 minutes if at all possible but these videos from everyone at the running channel have kept me inspired even through my rehab I can't thank you enough
Sorry to hear about your injury. I know how daunting it may feel to get back out there, but know that we believe in you, you've got this! Hope these workouts will help, best of luck with getting back out there! 🙌
I know how it feels; I injured my tendons late last year and into this year. Just believe in yourself whenever you plan on returning and never give up; we all believe you can do it! 😄👍🏼
My sentiments exactly Craig. I have broken a sesamoid bone in my left foot and have have tendonitis and some other injuries since June 20. I have never been hurt this bad for this long but somehow following The Running Channel still makes me feel connected. When I begin training again I won't have any idea how much fitness I've lost so I worry a lot about that. Glad to hear you're back and going it gives me hope. Cheers!
i just recently discovered this channel and am loving all the videos you guys make!! it's been so helpful for someone like me who just started running a few months ago!
Just did one set of the 5 4 3 2 1 workout today. Going to do 11K Sunday as my long run. Hoping to get my 10K time down from 1:10:00 to 1:08 or 1:05 😁 in the next two months
Another good video, I started running 9 months ago and have been running a lot lately, so I feel I’m progressing from beginner to intermediate. I like how you try and take care of a wide range of abilities.
Thank you Anna and Andy for these tips really great information I’m trying to get sub 45 mins I’m about there but hill repeats will certainly help Thanks for all the brilliant videos really supportive 😀
Very helpful video! The mile repeats will probably be my work out of choice. I always struggle to settle into a good consistent pace. My current 10k PB is just over an hour. My long term aim is to complete it in 45 mins. Cheers for the video guys!
Great video Anna & Andy! Thanks again for all the smashing content...whenever my 6yr old son sees me with my tablet he says, "oh, your watching the running people again" and he rolls his eyes and walk away! 😅 I find that hard work on the hills translates well to straight line speed on the flats. I almost always incorporate some sort of vertical gain into my runs, even easy/recovery runs...I love running uphill!!!
@@runningchannel Thanks guys! You see, he's that kid that does nothing all week, but gets up on a Saturday morning and wins his age group over 2-5km...and he wins it by minutes not seconds...running comes so naturally at that age that, I guess, to his mind it's crazy to need advice on how to run better! To him it's just "get up & go!!"
Thanks for these. Will certainly try them out. I work in foods retail and spent so much time working in-store and from home during the pandemic that it was a real struggle to do any running or exercise at all. So my fitness is ok but the endurance in my legs has just gone. 😂 I was running 30+ miles a week before and now I’m relieved to say I finally cracked 6km last night again but just trying not to push myself to quickly too soon, as I get impatient as to what the problem is! Haha. I’m entered for the Guernsey half marathon in September (will be my fifth half marathon) but I’m realistic and if I think I’ll struggle I’ll leave it this year. Thanks so much for this channel and the great content.
Have done both 1st and 3rd workout. Have to try the 2nd . Started running last july 2019 at 108kg now 93kg I am 175 cm (still overweight😁), 10k pb at 53 min and 5km at 26min. Aiming to bring the sub 50 and sub 24 on 10 and 5 k. Thanks for your videos
45 and new to running, I've been at it since lockdown began. 10K time is 58:45 but I would love to get to 50 mins. Hills are my nemesis, so I'll definitely be hitting those 30-second sprints. Thanks for the videos, always quality.
This is great. I love all of your videos and have been watching them for the last year!. This one is really good because I'm really trying to get faster and stronger in my 10K to half marathon. I am wondering, if you have time, you could cover something about a short trail race, like a 15-20K that goes up 800-900 meters then drops back down to the finish line. Well, I'm just really interested in what you all have to say about trail running. Love your channel... thanks so much ~~~ ;;)
Great workouts and I'll deffinately be incorporating these in my training. I'm currently at 54mins for 10mk so aiming to get near 45mins. Also looking to train for my first 1/2 marathon next year. Keep up the good work, Thanks.
Hills certainly have been helping me speed up, have lots of steep ones round by me. 52.48 is my 10k PB although that was at the GSR super flat at sea level i think helped also probably the only 10k ive ran thats been flat about 56 mins is my 10k on the trails PB. Id like to be able to do a
Just scribbled all of these down in my note pad - thanks! Perfect timing as my local 10k has just announced its going ahead with social distancing measures in 7 weeks time :)
I did the hills session this morning at it was great! I’ll be repeating it again to increase my reps to 10 (did 8 today) and also make sure I hit the hm pace before and after the hills!
The main thing is that your moving, keep working on your 5K working to get your time down as you've only been running for 3 weeks. Build up your confidante and you time for the 5K will come down. We'll done and keep on moving 👏🏾👏🏾👏🏾👏🏾
As usual outstanding content and advice. I got my 10K PB (58:43) by doing hill repeats and a track workout. Same for my 5K. When I return from injury I will review to mile repeats part of the video because my pacing is rubbish. Love the video and comments. Y'all go run!
Thanks for another great video with so many precious details!!! Have sent an e-mail asking for a 5k running plan, whether you have one, PLEASE, team!!!
Been running for 9 years and never before heard of the tempo + hill combo session. It sounds like a solid idea, very tempted to try it in the future! This video has great timing for me. Time trailing a 10k next week with the goal of sub-33, so need to get used to cranking out those 79 second laps!
I have been running a few times a week, now for almost 6 weeks. This is for the first time I trained structured. Yesterday I ran a pb of 43:49 and am really proud of it. And it motivate me even more to train for a 35 min 10k for the run in my home city in 2 months. And might be able to win it.
You certainly have the speed already based on your 5k, so I would work on developing some stamina with a few longer runs and strength sessions, hill repeats etc. You should currently be able to push a lot closer to a 43 or 44 minute 10k based on your 5k time and improve further with the additional strength and stamina that age will bring.
I just got home from running my fastest ever non-race 10k so this video arrived at a perfect time for me. I'll definitely be trying these workouts. I just wish I had a 10k race to train for. 'Virtual' events are not the same!
Feel the same way. Before injury I was in the best run shape of my life and had big plans for glory with a number pinned to my shirt. 2020 officially the worst year ever. Next year better though right?
10k PB: 46.12 I want to be able to do a sub 45min and by the end of the year a 40min one! I start running since March 2020 when I stopped smoking and drinking(to get my life back). By the way I love your channel!
Just when i am about to give up on my Sub1 dream, then i saw this video, thank you! I’ll adopt this in my training plan. Stay safe guys. From Philippines 🇵🇭 😅
Like the look of these. Just been adding some speed sessions as I was getting in a rut of either tempo run or slow run, and not much else. Enjoyed doing a pyramid run recently, so think I'll start with the structured fartlek. Aiming to get my 10k pb below 50 mins (currently 50:14).
Off-topic: I just can never get over how good a presenter Anna is! Clear speaker, great sense of rhythm, great energy, suuuper sweet, etc. On-topic: thx guys, looking forward to my 10k in a month - will try to integrate these in the weeks to go!
I did a series of 10k's over the Summer a few years back and set my current PB during the final one. The two things I'd add based on that experience is that regularly racing the distance really helps improve your pacing, and racing over longer distances helps massively too - I did a 15k and a HM amongst my 10k series and noticed a real improvement in terms of both stamina and perceived effort.
63 mins. It was a pleasant surprise. Partly due to watching your videos on form. Focusing on form over speed for some runs helps. I found myself getting faster without trying. Also having a program. Am doing a half marathon 10 week programme. Thanks for the vids.
Started running around 7-8months back starting initially with short 5k Runs and slowly built up to 10k by varying my Runs between Easy, Long and Fast Endurance Runs. My 5k PB is 20:21 and 10k PB is 41:10. Also I love the videos that you make and keep them coming.
@@danbradford7127 Thanks mate. Now working on and enjoying mostly 10k and longer runs. Targeting a half marathon goal time of less than 1hr 45mins whenever I get a chance.
This is a great video! I am new to running so I might try workout 3 one lap around the block (but it's 0.5 mi) and work up to the mile as the repeat -- anything that gets me out the door and sounds fun -- my goal pace: would love a 12 min pace and eventually 10 min race pace
Just back from doing the structured fartlek. Messed up with counting the minutes somehow, but it was close enough. Enjoyed it and really feel like I've worked hard without it feeling too tough.
My 10K PB is 48:48. Got this running the Inverness Half Marathon way back in March. Ideally I'd like to aim for sub 45 and ideally get it as low as 40 mins. Would love to see you guys do a video on Pyramid Runs. I do these as part of Marathon training and do them over time, not distance. So intervals of 5, 4, 3, 2, 1, 2, 3, 4, 5 mins getting quicker each time until it's a flat out sprint for 1 minute until I'm ruined and then gradually slowing down again as I get back up to the 5 mins. 1 minute recoveries between each interval. We don't have a track here so this works well for me. I've never tried a Reverse Pyramid yet! Can't quite get my head round how that would work 🥴
These sound like great workouts to add. I've spent a couple years now doing "structured fartlek" for my speedwork- usually 1km "on", 500m "off". Currently not aiming for better times in the shorter races, only my half and full marathon, but chip timed PB for 10k is 41 and change. Would love to do sub 40, but my main goal is sub 90 in the half marathon, and maybe sub 3 in the marathon (though I'd settle for sub 3:10).
great workout suggestions! I rarely run or race on the flat so my 10k pb is currently around 51:30 but I think a realistic goal for this year would be around 44 minutes.
I would like to be able to run a 10k in less than *my age* minutes and stay there! Currently I'm 43 and my pb is 45 min. I hope to achieve my goal within the next two years ;)
Definitely going to try all 3 of these over the next few weeks. Current 10k PB is 45:43 and I am really hoping to go sub 45 this year - fingers crossed that just one of the races I've entered goes ahead....
Hello. I’m new to your channel and also a novice when it comes to running. At the mo my PB is 5miles in 44mins but my circuit almost 7 miles. I try to run 2-3 times a week. Trouble is I live on a hill. There are plenty of hills around St Leonards and Hastings, East Sussex. I would like to get more stamina as well as quicker, but don’t we all ! 😉.
Embrace the hills and be glad. I live in the mountains of WNC and every run is a hill run. You will bask in greatness on race day when you overtake all the treadmill trainers in the last third of the event.
Good advice. As you progress to regular weekly easy runs of at least 7.5 to 10 miles and regular sessions such as the ones suggested here, you can throw in 1k repeats at 10k pace off 30sec to 45 sec walk recovery. 6 to 8 of these will see you right and set you up mentally for the pain of race pace.
Great video. Thanks. I am 63 years old and only start running properly in the last 2 or 3, but I have always been athletic I have only run one 10K run 56:19. I use to Cycling race until I was nearly killed riding to work one morning nearly 8 years ago. So I stopped riding for a few years. My goal is to next run 53 minutes or less.
My PB is 44:19 I think from 2016. I am a 46 year old whose main aim is to recover from injury and bring a Marathon PB time of 3:44 down to a Sub 3:30 or as close as possible to it and also my Half Marathon time of 1:39:06 down to about 1:35 Haven't ran too many 10k races but think that for someone who has suffered from Peroneal Tendon injury over the past few years that 10k is a good distance for me to be regularly checking in in for current fitness level. I'm currently at around 47 to 48 minute standard and just trying to build up months of base mileage. Will try to remember to give some of these workouts a go in November (once my base mileage is all out of the way) if not before, when on a lower mileage week.
My 10k time today was 1.05, i want to run under an hour. I‘m running more than thirty minutes three month yet, and thanks a lot to you - i can challenge my distances and time. I think, i Will Go on 🏃🏼♀️
My pb is 55 min and I am working towards 45 min. The Running Channel is a great help. With your help I brought it down to 55 min from 65 min. Than you guys.
@@runningchannel there is run coming up in February. I am aiming for the 55 and training for 50. We will see. Thank you for the structural info with the insights how to perform better. The best channel on RU-vid.
Did my 42.10 PB on a virtual race so I am aiming for a sub40 as soon as races reopen. I may give it another go before the end of the year. Lot of work to do to take those two minutes down but I will never start beaten 💪🏼
Started couch to 5k in September last year after no running for 30 years...aimed for a 10k under the hour, lost 2 stone, turned 50years old 3 weeks ago and did a 48.06 mins 10k and last week a 21.54 mins 5k (using your 5k training program). Are there any parts of your 5k program that can intermesh with your 10k program? Great channel, great people, keep it up 👍💪🏃♂️
That is awesome, well done! Check out our video about how to run a fast 5K for some more 5K specific sessions: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-23ciDC6Sf34.html
I'm excited for you. I started running 5 years ago slightly before my 50th. As midlife crises go it is cheaper that buying a red convertible. Also your times are epic.
Thanks very much Kevin, I'm finding it hard but the feeling of achievement is brilliant. Just ran a 47:46 10k, I'm delighted but want to go faster. 😁 All the best buddy👍👍
Not very athletic, never did any sports. Caught the running bug same year as I got diagnosed with Ank-spond (basically bad sacroiliac joint, causes stiff back and glutes on a good day. Makes it impossible to even walk on a bad one) but running seems to be helping (at least this far) 25:59 for a 5k and 55:38 for 10k. This video has inspired me to add some structured workouts, thanks!
I started a 5k PB challenge on my channel and I honestly recommend track workouts with enough rest in between to be the most effective way to get a faster time in any race distance
My best 10k is currently 37:45min and my goal is to shave it down to around 36min. I have to do more speed workouts to improve because the long runs I already do. Can't wait to have races back to try to beat my 10k time! About your video, it's good but it might take some inexperienced amateurs to do too hard workouts if they think that you should do this every week. The best runners in the world do 80% of their workouts in a very easy pace and only the remaining 20% are hard ones.
Excellent video. The only way to run faster is to train faster. All of these will work, but you do have to work out paces and try hard to achieve them. They are all also bloody horrible and make a long run seem like a welcome relief. When someone uses the word jelly with regards to legs you get the feeling it isnt going to be fun.
Haven't done many 10k events. PB of 35:31 from Feb this year (second-to-last race I did before Covid-19 intervened). I think I feel more confident and comfortable over the longer distances (and 5k thanks to parkrun). Would like get a minute or two quicker over 10k if I can, but not sure how well I'd manage these workouts (repeats of between 3:39/km and 3:15/km). Tend to rely on a big base of easy miles.
I ran a PB of 39 mins (unintentionally) by playing football and running a 1 mile race the day before my 10k. I was planning on running that 10k easy, but my legs had other ideas. Not sure I'd do that ever again.
My PB 10k is 41:37 and 5k is 20:24 and my main objectives at the moment are make this numbers down und 4min/km pace. Im 39 years old and i started running consistently about 1 year ago. Before that i just did jogging... i ve learned a lot with you guys. Thanks a lot.
I ususally train 5 times a week (long easy run, 2 tempo/speed runs and 2 easy/recovery runs, all outdoor) plus 2 times strength/stretch training (indoor). Sometimes, instead of easy run, i do a easy bike train outdoor.
My PB 10k time is 42:07. My goal is reaching SUB 40. One of my favorites Trainings is from 200m to 1k and back to 200m (200m,400m,600m,800m,1k,800m,600,400,200m, with half of the distance recovery in between) Pace is a little bit faster than 4:00min/km.
I envy you guys so much because, in England, it's so cool. It's so hard to work out here on the east coast of the US. I need to get up at 5am to get out before it's 80 degrees F. But I do it, because I love running. While I'd love to get a better time in this heat and humidity I've been focusing on L.S.D. (long, slow distance).
Hi, I'm 43 years old, running for some years now and my 10k PB is 44:34 (5k 21:11) trying to push it closer to 40:00. My HIIT has just been 10 x 1 min. above 3k pace + 2 min. jog recovery. I think I'm going to try hill reps and extend the duration of the intervals (at a reduced pace, this was probably too fast). But for sure the slow zone 2 runs are really important. And patience...
Thank you! Such a helpful post! I ran in 2017 in 1:07:00. I believed I can beat it but I hope to reach sub-hour 10K. The problem I have possible IT Band injury and will test it out after new trainers and every other day conditioning stretches. Have you got a video on advice for IT band (I understand you cant give medical advice!
You're welcome! And yes we do, check out this video from 6:58 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-N-pmeYaUhIA.html - hope that helps, please do ask if you have any other questions!
I do a tempo run, an interval session, a long run and an easy run. At the moment I'm only doing about 22 miles per week but I'm aiming to get that up to more than 30 and get my 10k time from 44 mins 39 secs down to below 40 mins.
55.43 is my best 10km just over 18 months ago. Sine then I had surgery for a hernia and am very slow now. My goal is to break 60 minutes by the end of August.
When I broke all my PB 5K 19:59 & 10K 42:24 last month. I didn’t do any of the training like in the Video because where I am at the moment it’s way to hot. before 8am 28degrees & average temp about 32 till 5pm. So I mixed my 5k & 10k run at medium/fast pace in the heat at different time, every day & it works for me. Probably not the conventional way.
I ran a 10K at 63 minutes. A week or two ago I ran two 5k’s back to back in about 58 minutes, and I had about 3-5 minutes between them. I signed up for my first official 10K race at Lincoln Park in Jersey City on Sunday, and my goal with race pressure is to push HARD and finish in anything under 55 minutes. If I don’t, I’m going to a local zoo and sneaking into the bear enclosure covered in honey.
@@klapaucius515 I actually just downloaded that app the other day, but I haven’t used it yet. I still use Runkeeper but plan on switching over at some point soon. I finished my 10K in 26th Pl. in about 56 minutes and 20 seconds. I was reasonably happy. It was a hard course with a big hill that we repeated four times. If it was on flat I probably would have been 55 minutes.
My 10k Pb is 38:45 and im 16. I have also only been running for about 11 months. Hoping to break that 26 one day, even tough im far away. Great video and like from denmark 😀
Just picked up running this year. Finally exceeded 10K distance a few weeks ago at 58 mins. Debating if I start working in speed work or just keep adding distance as I have no specific goals. Only thing that is killing me is the added 10% every week, is increasing the time commitment. Anyone have thoughts on benefits of just adding distance weekly vs trying to add in speed workouts for a nooby?
All good questions. Please take my advice as someone who is currently on crutches that you should carefully increase your distance and take recovery and rest as seriously as your runs. Please.
I tried the Structured Fartlek today for the first time. I hit my target paces on all bar the last rep. A yappy little dog decided it wanted to chase me so I had to stop and stare it down. Even when I tore off as fast as I could, it still kept up with me!!! Had to abandon the last rep for the sake of my ankles.
I'm almost 12 years old and my 5 k pb is 21:21 and I hope I can get under 45 for the 10k,but I will see how it goes because I have never raced a 10k.I really like you r videos keep going.
i could of got a 10k pb yesterday but i had a potato in the oven! So i just done 5 mile because i was getting hungry, so my top tip is to cook something your not looking forward to for dinner!
I’m an agonising 48sec over the hour mark for my 10k but that was a couple of years ago and I got an injury from it 🙄. Been running a lot during lockdown and probably should have another crack at it soon. As I was just over 28mins for my 5K when I did a time trial run.
Sounds to me like you're close to breaking the hour based on 5K times. Try a course you're very familiar with and rest well before you try. I think you can do it.
Kevin Lance yeah I think you’re right did an interval session that consisted of 400m repeats with 200m jog intervals and I was just about on the money for average pace to break the hour. Probably have a taper week next week and then attempt the 10k again
current 10k pb is 1:09 which i'd like to get down to 1:05 before the year end and ultimately down to below an hour but I know that'll come with a lot more training and consistency. Gonna give these a go even tho I'm sure I may die! :)
I am running 4k with my school and my PB is 17:20 (i won with that time!) and this year i am gonna run 8k and training gard for that with a owndesigned training program
