Table of Contents:
HOW TO TRAIN FOR A 10K: Tips and workouts for 10km runners by Sage Canaday
Video taken from the channel: Vo2maxProductions
HOW TO RUN A SUB 40-minute 10km! WORKOUTS AND RUNNING TIPS
Video taken from the channel: Sage Running
How To Run A Sub 35 Minute 10K EASY WAY
Video taken from the channel: Vo2MaxTips
Analysis of Sub-1:07 Half Marathon Training || Structuring Half Marathon Training
Video taken from the channel: Ben Barrows
If you are an advanced runner who is ready to sharpen your 10K (6.2 miles) race performance, use this eight-week training plan. To follow this 10K training schedule, you should be able to run at least 10 miles comfortably and run five days a week. If this plan seems too.About the Advanced Program. This 10K Training Program is for Advanced runners, those individuals who compete regularly in races up to 10K or beyond and who want to improve their performances.
You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork.10K Training Plan For Advanced Runners: This training plan is best suited for 10K veterans. The schedule is a bit more demanding, but still incorporates the same core training methods as those above, like strength training, tempo runs, speed work and more. Rest time is interspersed throughout the plan. Please click on the training programs.
This 4 week advanced 10K training schedule is designed for runners who have race experience and are looking to improve their 10K time. You should be able to comfortably run up to 7 miles to start this program. If you’re not quite ready for the advanced level, try this 4 Week Intermediate 10K Training Schedule. Types of Workout.
The Advanced 10k running training plan is for runners with a history of consistently running 45+miles/week of training. You should have a good experience of running 2-3 quality training sessions per week including intervals, hill running training, tempo/threshold training and have completed adequate aerobic base training including regular long runs.Many people who are new to running start with a run/walk 10K training schedule, alternating running and walking intervals. If this schedule feels easier than you’d like, try the advanced beginner 10K schedule.
8-week 10K training plan on 3 runs Designed for the time-impoverished among us (i.e., all of us), this training plan will build you up gradually and safely from 5K to 10K – on just three runs per week. Easy pace should be enjoyable, and you should be running at about 50-60% effort level.10K Training Plan. The 10K is one of the most popular distances to race in the world.
The training calls for a combination of speed and endurance. That means you’ll get to run Long Runs that challenge you. And you’ll run Speed Runs that excite you.
Download our training program and start running today. Download Plan.10K Training. TEN KILOMETERS IS A POPULAR RACING DISTANCE. Many runners start by entering a 5K, then shift upwards to the 10K (10,000 meters, or 6.2 miles) en route to a marathon.
Three-times-a-week runners should build up to a regular 20-25 weekly miles; five-times-a-week runners to 35-40 miles; and those training 6-7 times a week to 45-50 miles.X-Training Alternative aerobic exercise in the form of cycling, water running, swimming or the elliptical machine. These are scheduled before or after your key workouts for the week and cross training for 30 to 60 minutes on your non-running days is a good way to get in extra volume without beating up your body.This 6 week 10k training plan includes 5 days per week of running – two easy runs, one day of speedwork, one long run, and one recovery run. You can fit these into your week as works best for your schedule – I personally recommend something like the following schedul.
Individuals will want to choose this Advanced 10K plan if they have been running regularly at least 4 to 5 times per week for 50 to 60-minutes each time for at least one year. If you are currently running less, that is okay! You many want to consider starting with the Intermediate 10K plan or the Advanced 5K training plan. Starting with either of these plans will allow you to properly build your fitness up to be able to.
The 10K Walk Training Plan is a perfect plan for those who want to train to walk a 10K race or build endurance in their regular walking exercise program. The 10K Walk program includes four walk sessions per week, beginning with 40-60 minutes and building to 50-90 minutes.RW’s 4-week 10K training plan, running 3 days a week. Only a month to train for your 10K? Here’s the solution.
By Sean Fishpool 08/06/2020.
List of related literature:
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. | |
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| from Marathon: The Ultimate Training Guide | |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. | |
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| from Coaching Track & Field Successfully | |
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| from Triathlon Science | |
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| from Run with Power: The Complete Guide to Power Meters for Running | |
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| from Advanced Marathoning | |
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| from Smarter Workouts: The Science of Exercise Made Simple | |
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| from The Incomplete Book of Running | |
| |
| from The Art of Running Faster |
122 comments
That’s all fine an dandy, to build paces on longer runs… if you’ve already build the mithocondrial density and function to proper level, then this hones nicely your ability closer to potential. But it will have unfortunately some interference activity towards building that all important oxygen intake and usage potentioal. So very potential build phase workouts. ANd going above ones aerobic threshold will interference also with the status quo of ANS and endorcine system so it will hae more systematic effect on bodys AND cognitive functions. As always individualism and proper rythm of workouts is the key. You would do long reps in gym rather than perhaps hill runs? Current literature and RCT studies is biased to heavy weight and in contrast to high velocity low resistance / plyometric work, sprints are really good. What was your volume in hours/and kilometers(miles) when subbed 35 for 10k and 2:20 for the big M?
Yall trying to break the 40 mins and I’m here thinking 50 is unreal fast lol. (ran a 52 10k)
I just did 15:25 in the 5k. Should I go sub 35:00 or 34:00? My last 10K is very old. Also I use that Nike that is very fast in a track. Is it a legitimate time?
Okay Ben-I want to address the ELEPHANT here in the room with us.
1st off -do want you feel is right & what you want to do. But-that being said:
ALL TOP RUNNERS HAVE ENOUGH TO DO CARRYING OUT THE EXHAUSTIVE TRAINING PROTOCOLS & METHODOLOGIES & RECOVERY MODALITIES& DIETARY & PHYSIOLOGICAL PERMUTATIONS-TO TRY & FIGURE OUT ALL THE SHIFTING VARIABLES THAT COME INTO PLAY TO BE A GOOD RUNNER & SUCCESSFUL ATHLETE.
SO……
THAT’S WHY THEY HAVE COACHES.
WITHOUT EXPERT KNOWLEDGE IN KINETICS & EXERCISE PHYSIOLOGY( AS A STARTING POINT) -YOU’RE SIMPLY HOPING FOR GOOD RESULTS WITH A HiT OR MISS MOVING TARGET TEMPLATE & EVEN IF YOU GET THEM ONCE-YOU MAY NEVER ” REPLICATE”(AS YOU SAY) THESE DYNAMICS AGAIN.
RYAN HALL SAID HE WAS COACHED BY ” GOD”-
WELL-HE RUINED HIS BODY & RETIRED SUPER EARLY!
PERSONALLY -IF ANYONE IS SERIOUS-ENOUGH TO SCALE THE RUNNING PANTHEON
BRO-YOU NEED A FREAKING COACH.
DONE.
I noticed Ben that you took one day sick. I’ll be on day three sick with flu, fever and a terrible chest once I start coughing I have trouble stopping. I’m was in week 6 of my London Marathon training but am freaked out that I’ve had this time and possibly more off. How long could I reasonably take off before it negates all the hard work I’ve put In up to now? I cut my speed and tempo session for this week. Any advice please.��
my friend sage, here you look alike the singer member of group Animals Eric Burdon ��
Great video. what’s your view on doing those intervals and temporuns on the treadmill vs outside?
I highly admire your discipline and mental toughness as an athlete when it comes to both your planning and execution of your training, but where’s the pain? Where’s the suffering? As an 800m runner my workouts (in the summer) are high intensity, lactic filled repeats which are excrutiating, but even in the winter when I’m building my strength I do gruelling workouts on the track, road, grass and hills so I just wonder if you don’t do these type of sessions for a particular reason or is it that Marathon/Half Marathon training doesn’t involve any high intensity, 100% all-out max effort workouts that leave you laid on the ground in bits afterwards? I’ve watched your lumberjack and step-down ladder workouts and although they were tough, you didn’t seem to be going all out and killing yourself like I would expect for someone running at as high a level as you. So why is there none of that ‘grind’ in your training?
Ben when in the training plan you refer to hill work, which is what you want to say, repeat on hill??
Any Ambition on going for a sub 1:05 Half marathon? Also, what half marathon or marathon would you like to do next.
You’re such a badass. I’ve been watching you for a long time and have really enjoyed your videos. Keep it up! What’s the next goal?
How would you go about structuring a base building phase through the summer months(June-August), then transition into a 2.5 month 5K training cycle for high school cross country(September-November)? My 5K pr is 16:51. In season my coach does not give much volume. We hit around 30-40 mpw in season, although I typically will hit 50-75 mpw in the summer
Subscribe, Comment, Like and Share. Have a running or business related question? Let me know below.
I’m currently a junior and I’ve run 16:30 the last 2 years this year I didn’t improve much. At my max mileage I was at about 60-65, I want to run sub 16 and ideally 15:45, I’m currently in indoor track. But what do you think I should do training rise to reach a sub 16 5k
Thanks Sage! Run my first sub 40 last Saturday. I did lots of tempo run alternating the 2-3 x2 mile repeats. Used it for marathon training but great workout for shorter distance too.
your videos are great it’s nice to watch. Thank you for all the work
Nice topic. Will be reviewing again for my HS XC team.
Congrats on the 2014 season.
Thanks a lot I will try this plan and tell what is the result. My 10k time 46:55 we will see coach
My Pb for 10k is 48.40, I’m time starved so only have 45-60 mins on weekdays, can this training still work for me. I want to get down to Sub 45 minutes.
Hey Sage, This is Fazel. I have a goal to get ready for half Marathon by November of this year 2018, I run five times a week & everyday I make 8.5 mile at 60 minutes. I don’t have a trainer. can you please tell like what to do not to hurt my knees?
Thank you!
Great job Ben it’s been awesome watching your journey to the half marathon. Hurry up with your strength and conditioning video please��
Awesome content and thorough delivery! I´ve got a question and I don´t mean to be arrogant or anything whatsoever. I don´t train on weekly basis and have never dedicated my time to running, but I do enjoy a jog from time to time, especially in the forest. I´ve done a couple of 10k races with 20 days between them, in the last month. First one at 41:50, and a second one at 38:45. I do wish to take up the challenge of breaking the 35 minute barrier as it sounds rough, and I do like a challenge. Explanations are pretty clear as I said at the beginning, but I do have some doubts regarding weight (I´m 179cm 78kg, no abs), should I drop some? Also, how should training times be spaced out through a week? I understand it´s a pretty long comment, but I´d really like to hear your advice. Have a nice week!
Wonderful video, Sage! I’m currently training for a 10k this summer, but being a novice, my mileage is definitely not up to par with the 20, 30, or 40 mile weeks. The plan I am following will have me doing a couple of weeks of 5mile runs, three times a week. Should I increase the mileage for ONE of those runs to 5.5 or even 6 miles? Of course, I take it easy on the “long” run days in terms of pace, but I would really like to be able to be that person who can go on a 6 mile run and not think about it twice.
Anyway, great info provided and VERY helpful for someone like me. Is there anything on mileage increase schedules? How often and how much?
Many thanks for all he great videos and tips!
I once did a sub 20 minute 5K.. can I just add another 20 and say I ran a sub 40 10K?
looking to go under 37 or maybe 36 depending how i feel on sunday
I love these videos! I like hearing specific things like build strength through mileage and build speed through strength.
Here you are!!!:) https://youtu.be/IU2SJ8D8hBo?t=10m47s
Wow, you do all this without a GPS. I would feel naked without mine ��
Hey Ben, I used Jack Daniels calculator and it says this is equivalent to a sub 14:30 5k. Is that an exaggeration?
Great race Ben! Awesome to see you hitting your goals, also quick question. Do you solve that rubik’s cube?
Topic for a video:
What’s the best way to condition yourself to eat while running, when training for ultras?
Anyone else see that blue dot and think it was on their screen? Lol
I’m gonna try to follow this for my Spring half marathon. Kaioken Track Club!
I think this was one of the most encouraging and informative videos I have viewed lately. Thanks.
Sage! A topic for a video. Tips and tricks on “what to eat if you’re a vegetarian/vegan runner”.
Would you recommend strides the day before a half marathon race? And/ or strides after the warm up before the race?
Just ran my first 10k race this weekend with a time of 41:55, very hilly course, gravel roads, and river rock trail, running in Bedrock sandals.
thanks for sharing Ben. As you know, we are all different which is why i will be posting a new series covering running essentials:-)
Great advice here, thanks. Got a 10k in a 2 weeks. Should I be tapering before it as I have in my previous half marathon and marathon training?
Hey Sage, thanks for putting out videos. They’re really insightful!
I have a question: what if a runner doesn’t have a good grasp of his optimal half marathon/5K pace because of sub-par recent performances or because the last race was 6+ months in the past? Because you frequently use these as reference points for tempo/Vo2max workouts, it seems important to know one’s approximate paces for each.
In my case, I haven’t done a fast half marathon or 5K in quite some time trained for my first marathon the last 6 months, and I didn’t do any lactate/speedwork to avoid overtraining. So my 5K and 13.1 times for that period don’t feel representative. Thanks!
Very good tips, I’m very keen to discover more videos from your channel. But if I could give you a piece of advice, for some people like myself, mixing miles and km’s can be confusing and I always need to pause the video to check a conversion table. So maybe for non-US people it might be helpful if you’d add some text in the video while you are talking about distance, speed and pace. (so in meters, min/km and or km/h). Thanks for sharing this video and stay safe!
Very well explained tips!! This is exactly what I needed with a good balance of easy and harder runs that you explained throughly. I’ve been on both ends of the spectrum which running too hard without easy runs last year which caused injury and exhaustion. Now just finished 3 months of easy running without any intervals, fartleks, tempos, etc and now coming back to faster workouts feels more painful.. hopefully I didn’t lose all my speed.
This is good experience and I hope to get back my speed in a few months. My best was a 37:20 in the 10k and I’m aiming low 36s and maybe a Sub 36 ambitiously the coming fall.
Cheers
29 minute guy? Dude you are a beast you can run with the elites, my best 10k time is 44 minutes and that was me at my best shape. I try lowering my time but I can’t, my body just gives up
Was motivated by your channel, so I started my own series. I’d love if you and any followers of you would check it out.
https://www.youtube.com/channel/UC89a-eNKoP1LLB3wZomcIwQ
Video quality isn’t supreme yet as I’m learning how to do this, but I’d love to get some constructive criticism and build my channel to be similar to Ben’s
I just got back into distance running, due to the lockdown, and have managed to get my 5km down to 19:24 and 10km to 42:53. I used to run for my high school xcountry team in HS, but after leaving I fell in with a bad crowd and started smoking weed. That was 20 years ago and I often wonder what how fast I could have gone if I hadn’t taken this path. Anyway I’m just enjoying running now and have nearly gone a year without smoking.
Hey Sage, I set a goal for this year (10k race in August) to run sub 40mins. I was super pleased, running it in 39:13. I’ve been using a plan from the Jack Daniels book 😉 The previous year, same race (Aug 2016) my time was 46:24. I started running that same year, beginning of June 2016. So I’m thinking about a goal for next year… it seems obvious that the rate of improvement will slow, but I’m not sure what’s realistic. A rough guess of knocking 2 minutes off the time seems like it would be a solid challenge (sub 37:15). I don’t have much experience though with race times, so don’t want to make an unrealistic target. Plus, I run solo, so don’t have members of a club who are progressing in this range.
Any suggestions?
(My running is almost entirely done as part of a work commute, mon-fri only, and weekly mileage will be around 25-30 miles, but might peak at 35-40 over the winter before starting speed work).
Great videos btw ��
Ugh…my PR for a 10k is 58. I would love to get it below 50 and then hopefully 45. I can’t even see below 40 for the next 1-2 years
By watching your videos I got under 21 minutes 5 k, great content thank you x
Hi Sage,
When you say do one long run each week can you give an example please, I.e. If running 5k per run the long should be 150% or 200% of the other runs.
Great info, appreciate you taking the time to share your knowledge.
Recently you talked about having GI issues because of how little sugar you have in your diet now.
Could you go over what your diet is like now, why you made the changes, etc.?
Hey Sage, I am a freshman and run in NCAA DIII, I want to be the first runner in school history to go under 30:00 (school record is 30:31.60). My coach and I had a talk yesterday and on a cross country course he took my 8K time from conference ( 28:17.20) and told me that equates to 35:54 on a course and to qualify for conference I need 35:14 (I know I can do that). I just want to know how you were able to run in the 29s for 10k, like mileage per week and stuff. My coach has his workouts set up, I just want to know what you did in terms of long runs and recovery stuff. Keep up the great work man!
Im currently doing everything you explained in the video, glad to be reassured im doing the right thing:) Im on 45min/10k atm without having tested my maximum capacity yet!
Was super awesome to follow along in your training. Appreciate the final breakdown of your 10 weeks of dedicated training. And don’t think I didn’t see that thread you started on letsrun:)
Hey Sage I like your videos. I will do Olympic Triathlon on 16 Sep 2018. So there is 10kms in the end. My last half marathon was in Jun 10, 1:25:50. What speed should I keep for 10 kms in Triathlon?
Please tell me how to recover knee pain…it is after running on track was uneven or shoes may be not good when I was running but after many days I am not running but having pain successively in my knee when I walk.
Wow my long run is 14km, I got a lot of building up to do, to be able to do a 20km long run
I don’t know if I can do it. I’m 37 years old and I can run a 10K in about 52 minutes. I don’t know if that’s good but I’m sure if I really tried I could probably get it done in 48
Spoiler Alert: Sage says the same old thing as he does in most of his videos (which is also correct).
Hey Sage, maybe you could help me on the following. What is the best warmup prior to a marathon. Last year (april 2014) I ran my first marathon (3 hours 1 minute) and what was obvious is that there was a large variation in warm up. Myself did a short warm up run about 1 minute below marathon pace with a few windsprints at the end. All the best Dennie from Rotterdam, The Netherlands.
Thank you Sage! Little question…you say do tempo runs (20 minutes) at 1015 secs slower than 10k race (that’s fine), but then you say that’s right at the point where lactate acid starts building up and makes us slow down. Does this happen to you because your legs are tired from consistent training plus the fact that after 20 mins you would have covered a large proportion of the 10k distance, hopefully 4 miles of it! 😉
Personally I find 20 mins at that pace not very hard as I would have only covered a measly 3.1 miles. Should I therefore do tempo runs a little faster, or for a bit longer?
I just did my first sub 40 10k as a 15 year old 2 weeks ago with a time of 39:28
Can 51 year male run under 40min? My best time 46:46 10km. I mainly ride bike (have not car) and run only15-25km per week.
So about km/per week and basic program?
I did my first 10k in 52:52 and a pace of 8:31 min per mile. I know it is not great but I did with little to no training only training for less then a month and got bad shin splints did not run much for three weeks b4 the 10k. The last time I ran seriously was when I did track in field in high school 16 years ago so I think I did ok. I came in 391 out of 1600 people so I didn’t get last.
Thanks for great videos, would you please convert miles into kilometers, not lots of people use miles��
Man this is crazy. It blows my mind how much you progressed in only a matter of 10 weeks. Our coach has us peak/train for 6 months, frickin crazy man. What kind of template did you use for this log?
Very impressed with the moderate runs. I’m a 15:00 5k guy and theres no way I could do double digit miles at 6:00ish regularly
Last year at a local fun run I ran 40:30 for 10k hopefully I can get 39:59 at least in January
Um, 29 minutes is elite, Sage. Why say, “elites run 26 minutes. And I’m a 29 minute guy?” Damn. I’m a 41, 42 minute 50 y/o guy. You are elite!
Hi sage I’m currently in the military as you know we run alot. I’m a bigger guy currently 230lbs. I would like to run a sub 40 min 5 mile I have about 2 months to do so, so I can go to a school. I’m at 42 min right now my goal is 33 min
Thanks for sharing this Ben. It’s really useful and informative as ever. Congratulations on a great conclusion to the training block.
I’ve got the speed like I can run a 5 minute mile but I just don’t know if I can keep it up for 10 my 5k Pb is 18:30 never ran 10km
PART TWO: Next, Is schedule a mid-week secondary longish run, building up to 16 miles. Probably do this on a Wednesday, since your long run in either Saturday/Sunday of each week. If the increased volume starts to feel like too much, consider going to a 9-day cycle, instead of trying to cram everything into 7 days. #3) If you have time time and means, it would be worth seeing if an extended stint at altitude would work for you. I’ve read where some people have higher positive reactions to training at altitude than others, so it would be worth it to see how you respond. Obviously, if you do, then I’d plan out a significant stint there. I’m going to Flagstaff in March & April to shadow NAZ Elite and learn from their program, to then use that knowledge at the high school I volunteer asst. coach at. I’m a big fan of their coach and what they’re doing there. #4) The Marathon can be a beast, and is definitely an unknown to you. You might catch lightening in a bottle twice, and knock it out of the park in your first attempt, BUT, I think it’s a good idea to take a test run at it, before you shoot for your OTQ. Certainly run one at an honest effort, but I think your main priorities for the first one would be to practices your drinking and fueling on the run in a race situation, and most importantly, feel out the distance especially those last six miles. I’ve found that no matter what you throw into training, for whatever reason, nothing ever matches what you’ll feel the last six miles of a marathon, than actually a experiencing it in the race. I’d rather it not be a surprise to you, when you shoot for your OTQ. BOTTOM LINE though, you’re obviously a smart guy, Ben, and you know what you’re doing. It showed in your videos and in your Houston result. I hope what I’ve offered here helps. And again, if you feel like taking things out more, having a sounding board, or having me help in whatever way, feel free to email me directly (tim42k at gmail). I’m super excited to watch your journey toward the marathon! I plan to be spectating at the 2020 Olympic Marathon Trials, as I have every year since 2004, AND I LOOK FORWARD TO SEEING YOU ON THAT STARTING LINE! Cheers, Tim
Thanks for the videos. Are you still training as you get your education (Go, GI Bill!)?
Your weight how much does it vary? Please share your weights if you track them.
Good deal drinking beer. I knew an Army Sergeant in Germany that drank about 6 beers the night before a challenging run or Army fitness test and he stayed hydrated during the run!
Great tips! How serendipitous i ran my first sub 40min 10k last night https://www.youtube.com/watch?v=11OC3_PcAzI&t=2s
Congrats on a great year and good luck 2015! I got into running last summer and have been working fanaticly every day since using many of your training tips. Im getting slowly faster but i appreciate needing more mileage. Any tips how i can increase my mileage while feeling more and more like i need to rest? Ive been swimming on rest days twice a week and it feels like its does me good if im a bit sore, is this ok as a rest day? Maybe cut one?
hello. I have submitted questions in the past but never heard back from you. I understand you are busy but helping a rookie by answering few silly questions will be encouraging.
I am male 37 quit smoking 3 months ago. just finished my 5K training and time is 35:40
now I’m doing the 6 week 10K training. I run at approx 8km/hr and my heart rate stays around 165-175 mark. if I go any faster then heart rate goes in 180’s. so I need to Know the best way to keep heart rate bit down and also be able to run bit faster.
I don’t know when you say 10K pace
can you take a few mins of your precious time please and help me out? Thank you
Training tips for training for mountain races. I am planing to do a couple of the U.S. sky race series 50k’s this year and need help
Siemka super ale jak można wieś jeszcze tumacz po Polsku ok ����
Was that beer or apple juice. I have a one beer after every run… It can’t be that bad.. can it?
I ran a 40 minute 10k in 2004 at age 21. US 10k classic. Little did I know I was running with 56 year old Bill Rodgers who beat me by a few seconds. They announced his name as we were finishing
Hey brother, i am just getting introduced to your videos and have been watching a lot of them. What is the best way to ask you a question? Like what format do you prefer?
Followed your plan, hit sub40 last October! I listen to a lot of running podcast, read magazines, etc. But i still feel you give the most consistent and science-based running advice that one Can actually internalise. Thank you so much for all your youtube traininf tips. Just bought your half marathon training plan, happy that I’m able to buy something from you after all the things I’ve gotten for free. Cheers
My coach always told us how a big piece tempo that he wanted us to achieve was that feeling of being “comfortable with being uncomfortable”. Love the video and the tips!
What should your mileage (per week) be when training for a 5k?
Ben, really amazing stuff here. I’m sitting in the 1:10 range for the half right now, and this plan is really speaking to me! I’m wondering what pace you were calling LT pace…slower than 10K but faster than goal Half pace? 10mi race pace?
How should one divide the different type of workouts. In percentage
Blar blar balr…go out and run a bit as much as you can little by little before the day to prepare…..that’s it..common sense blar blar blar
Some good info. Thx. One suggestion I would have would be to aim for greater succinctness (like maybe 5 minutes).
I’m so excited on my race this October 29 2018…Looking forward to break my PR..My best pr was 48 mins last June 17 2018. Great video and tips….Im doing speed workout 10 x 1km at 4mins pace/km.
Fantastic video, Ben. One of your best yet. I loved the analysis and explanation of thought process that went into the planning and execution of this training cycle. Great job! I saw you posted on LR, soliciting advice for running a 2:19 marathon. I was going to reply there, but given the sometime toxic nature of their message board, figured I’d just comment about that here. First, I have NO doubt you can run an OTQ, assuming you reach the start line healthy and uninjured. Second, I’ll preface my thoughts by admitting I’ve never run your times (I’ve gone 16:04 for 5k, 1:14 for HM, 2:43 for the full, all at age 39-40. I’m 59 now.), but I’ve been a student of the sport for a long time, and feel I have strong knowledge in training philosophies and physiology. Rather than make this comment larger than it already will be, I’ll give my basic thoughts. If you’d like to discuss further, please feel free to email me directly at tim42k at gmail. I always love talking running, and it would be awesome to help you attain your goal in any way I can. #1) I believe the marathon is mostly about volume and mileage. You’re basically asking to DOUBLE what you did in Houston. I know you said your sweet spot was 90-95 per week, but if you look at the guys running 2:19 or better, most are running higher weekly mileage than that. I would opine you working SLOWLY up to getting comfortable with 105-110 per week, even if it means slowing your easy/recovery day paces a bit. It’s 99.9% about strength, and a small bump in mileage will help add that. #2) In your training toward Houston, you put the emphasis on the long run. This is going to go double for the marathon. I would work on getting used to knocking out 20-milers weekly as your standard long run. Once you do that, and it becomes comfortable, then I’d start building up to eventually going to a max of 26-27 miles for your max longest run in the training cycle. And I’d alternate doing a quality long run with speed/tempo embedded in it, with longer runs where you just basically put time on your feet. TO BE CONTINUED…
Yeh, 8:00 minutes per mile “used” to be “easy” when I was younger! I am still trying to get back to that @ 58 y.o. What kind of workouts do you recommend to increase my per mile pace during my long runs? Intervals, Tempo, Fartlek or just more mileage and long runs at any pace? Will my pace naturally increase with higher mileage per week?
Your videos are very informative! This video is very helpful to me for 10ks filling in the bigger picture on the books I go by for training. Thanks!
I\’m not sure but,if anyone else wants to uncover best marathon training plans try Niposcu Complete Running Adviser ( search on google )? Ive heard some great things about it and my work buddy got great success with it.
You’re training videos and encouragement are great, thanks very much Sage ��
Cool Beans. I’m linking this to my run group. I run with a bunch of guys who are hoping to improve their performances this year.
Hey Sage, I’m a DIII college runner and long runs are something that I’ve never really been clear on. I’ve heard many different opinions on long run pace and speed, especially how fast and how far you should go depending on what distance you’re racing. A talk about long runs would be really helpful. Love your videos!
2015 is almost ending now and I’ve just watched the video… Great tips, very clear. I took notes on the tempo run and the VO2 max workouts ( I already have an aerobic base I guess). I have a 10k road race coming up on December, tough course, tough altitude. I’ll let you know how it goes! Thanks for all the great content!
I’m 16 and I only run a 36 which is slow:/ I really wanna be 30-31 by the time I’m 17. Do you have any extra tips which aren’t in this video because I really wanna step my training up a big notch.
Thank you soooooo much for this!! I was told before that I needed Neutral running shoes…that was 5 years ago…and now I just learned I need Stability shoes…because I have a light Pronation when I run…Now I know why I keep on getting sore and why my outer calves get locked.
Ben, huge fan and supporter of the series. I know you mentioned you’ve studied and read from the training logs of professional and elite runners, any recommendations on books, athletes, etc.? Thanks!
can u provide information for the food to have before 10 k or half marathon to fuel
Hi I’m new to your channel and my current goal for the 10km is Sub39. Using Garmin 10km training plan for now and training 4x/week. Would want to check out your training plan as well. You have Facebook messenger?
I use to train for 10k like that
1) mileage training 65%-75% MHR,
2) Speed Work (Aerobic Maximal speed=> Vo2max)
3) Tempo running target of the 10k.
But it seems you invert 2) and 3).
Start to run marathon,2 hoirs 7 minutes for half marathon,would like to improve within 2 hours..
Have you ever thought about doing an Ironman? Thanks for the videos, very helpful!
Sage do you think you could do a video on peak 1 mile training. I’m currently trying to run sub 5:00. I’m at 5:25 right now.
I said it before and i’ll say it again, I just love how meticulous you are with your training. It really paid off and you did so well, it’s been so awesome to watch!!! I’d love to know what you’ve got coming up next?! Please keep these videos coming!
I ran 37:01 now I am shooting for 36:45ish. So what pace would you advise for my track day tuesday for 6x1mile and 6x2mile, my tempo day thursday how many miles at tempo pace and what pace? and then for my weekend long run which is usually 15-16 miles how should that be broken down (I am 48, not gifted runner, been running 60-90 miles per week for about 5 years now) thank you so much and sorry in advance for all the questions
I’ve been doing 5k max recovering from a calf injury. I’m going to do these workouts EXACTLY next week. cheers sage �� 19:56 and 41:50 5/10k PRs ��
In summary: do the miles, lots of variety, listen to your body, rest when tired.
I know you could run under 2:19 and qualify for the Olympic trials. Not a doubt in my mind. ��
why is he drinking tea while taking the video? why not coffee or red bull?
Hey sage I’m 18 years old and I ran a 10k in 34:54 in the honor run 2017 bakersfield,CA is there anymore tips and advice u can give me to get it lower and is my time good or competitive wise for college level if it were 4 miles
Nice plan man! I was wondering, how steep are your hill repeats?
I am ready to see this fit boy again!! This gets me hype! Hard work pays off ������
Hey Ben, what are the durations of the seasons post academics? Post Academia running like the system is confusing. Yoir reply will be much appreciated thank you for your time. Keep up the good work!
Can I t try this? I’m a 1:23 half marathoner. If I adjust the paces a bit
Sage, do you have any plans to develop a 10k training plan to offer on your website?
Thanks Sage. Great Training Talk! Also I think you may have forgotten to add the links to the video.
Another great video. Happy New Year! Your video on training for peaks in performance and this video have really given me new insight to my training program. I look forward to making some new gains this year and I appreciate these videos a lot!!