How to run a SUB 40 10k | Exact Workouts, Paces & Strategies 

You can do it! ❤️❤️

Thank you! ❤️❤️ For sure, you can add A skips, B skips, high knees, butt kicks, walking lunges, and variations/progressions of those to your warm up and you’ll be ready to rock.

Awesome!! I’ll add that to the queue 👍🏽

Thanks for watching! Paces per interval, target workout pace, and day of the week may vary from week to week and the goal you are trying to achieve. For example 400m intervals will have some variance from 1km intervals, and then depending where you are in your training block, they are done with different objectives in mind. Some days easy may be much slower while other days it could be faster if you are feeling good/weather/terrain, etc. The best way I would approach this is to look at it all as ranges, meaning the times +/- a few seconds, and what the goal is. 😊

33:53 🎉

44.44

45:22

First race yesterday in New Orleans - 44:02

Yes! I’ll make a sub 42 video that can bridge that gap

Thanks for watching ❤️ on shorter days, around 5k. Long run around 10-12k depending on experience

Great point. However, your long run at an easy pace should still be classified as an “easy run”, you’re just spending more time doing it. I think to clarify majority being easy, think in terms of total volume each week: if you’re doing 40 or 50 miles a week, you’re probably only spending 5-10 miles total at a pace that’s not easy. Ie, even a 12x400 m workout with a WU and CD is still only 3 miles of speed out of 6 or 7 for the day. Think in terms of miles run vs total days.

@@CoachJasonatRunningSecrets Ah ofc, forgot about the long run when I typed that comment. And I guess with some of the speed sessions, the distance covered is less. Cheers!