How to Run a Sub-40 10k (from any starting point)

Comments · 58

• NI

  @NielsPilon · 2 weeks ago

  Excellent and very motivatinal video which I stumbled upon. As someone who has never raced a proper 10k as I focused on 5ks and the HM this was the video that I needed to start training for a sub 40 10k. Sound like a lot of fun and should be possible with my current form.

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• AN

  @AnTalk_blog · 2 weeks ago

  The advice and strategy in this video is solid, could be applied to any goal. But ... from 60 to 40 mins 10k, that's very ambitious. I went from 55min to 49 mins in ~2 years following 3 different 12-16 weeks training cycles. 4min/km for me is and was always max pace for ~1k. After 50 I am still improving but not such a rate. Let's be realistic and avoid clickbait titles, thumbnails (and annoying background music 🙂). Keep up the good work!

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• UL

  @ulfeliasson5413 · 2 weeks ago

  Always a treat. Hope the kids listen

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• PA

  @PaulReddaway · 2 weeks ago

  Excellent video  - very sound advice

• ВИ

  @ВикторКорощенко-л3м · 6 days ago

  Спасибо. Всë по теме и очень познавательно!!! 😊😊Удачи.

• MR

  @MrCarFanatic · 13 days ago

  thank you ! good info for free :)

• TH

  @The-E-Dude · 12 days ago

  Managed to do this for the first time almost 40 years ago.  What helped was increasing my weekly mileage, eventually running my first marathon but with a lot of walking breaks and just concentrated on finishing.  A few weeks after that marathon I started doing speed work.  4 to 6 400 meters around 80 seconds each.  Did this once a week for about 6 weeks.

• DN

  @dnalor8753 · 5 days ago

  Might be the next goal for me, set a 42 min 10K pr in my first HM race (<a href="https://www.youtube.com/watch?v=ld8sbpovy34&amp;t=91">1:31</a>) so I should be almost there hopefully

• SV

  @svracing3 · 2 weeks ago

  Great video would love to see 1 for half marathons I’ve got 7 months to beat a 8 year old pb (sub <a href="https://www.youtube.com/watch?v=ld8sbpovy34&amp;t=98">1:38</a>) just did a 45 min 10k so i’am just about half way there in terms of pace over distance

• BU

  @buck_up · 13 days ago

  I&apos;m already pacing for sub 20 5k aiming to get it down to 18min in the next year. Definitely possible with my strength and heart. Just need more of these fitness strategies.

• BO

  @BoatCraig · 2 weeks ago

  I ran a <a href="https://www.youtube.com/watch?v=ld8sbpovy34&amp;t=2786">46:26</a> in April.<br>Carried some injuries from the 12 week block but was really happy with my time.<br><br>I knew I had more in me so went back to the drawing board.<br><br>This block has been 18weeks.<br>6 weeks strength &amp; gym priority moving into maintance while weeks 7-13 concentrated on threshold endurance.<br>The last 4 weekshave been locking in specificity. <br><br>If all goes well should run around 42mins in 12days time.<br><br>Nearly all my gains have come from power &nbsp;stride ratio built in those foundational 6 weeks.<br>Just got to execute now.

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• SY

  @Syl-my7vr · 2 weeks ago

  I think your plan is only relevant for runners at the 42 minute mark and faster. Why? Because build-up takes time and you will not gain much in 12 weeks. 3 weeks quality, 1 week consolidation, that&apos;s what keeps you injury free. So 3 quality weeks per month. Each quality week can improve muscles 2s/km pacee, NOT MORE. So 6s/km improvement per month. 12 weeks means then 18s/km or 3 minutes improvement. However, that is MUSCLE improvement. Tendons and ligaments cannot stand that improvement rate, 99% sure leading to injury. So maybe half of that is realistic = 9s/km improvement over 12 weeks or 1,5 minute improvement. It&apos;s delusional to think that a 45min runner can break 40min in 12 weeks, unless you are a former sub-40 runner with ligaments and tendons in shape already, and an illness slowed you down to 45min in short time.

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