HOW TO RUN A SUB 45-MIN 10km! | Training Tips and 4 Essential Workouts
Video taken from the channel: Vo2maxProductions
Components of the 10K Schedule Cross-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cross-training activity (e.g., biking, swimming, elliptical trainer.This intermediate 10K training plan, on the other hand, includes more days of running each week, is only 6 weeks long, and includes a key speedwork day each week. Occasional speedwork is essential for getting faster at the 10K distance – if you want to race faster, you need to train faster.This is the Intermediate 10K Training Program, for runners who want to improve their performances.
What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances between the 5K and the Half-Marathon.
4 Week Intermediate 10K Training Schedule. January 7, 2020 Christine Luff Training Schedules 0. This 4 week intermediate 10K training schedule is designed for runners who have previous race experience and are looking to improve their 10K (6.2 miles) time. You should be able to run up to five miles comfortably to start this program.Below the Intermediate 10k training plan is information about target paces, recovery periods and target heart rates for each session. The intermediate 10k plan can be run as either an 8-week plan, or, 12-week plan if you complete the initial 4-week conditioning phase.
Intermediate 10k Training Plan: Phase 1 (Conditioning Phase).Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Intermediate 10K Run Program is best suited for those who have been running at least 3-4 times per week for 45-50 minutes. If you are running less, consider the Beginner 10K Run Program and build your way up.Whether you’re running your first 10K or your 100th, having a well-structured prepared training plan is your best bet to set you up for a successful race day.
From mobility and endurance to strength and recovery, this plan provides everything you need to have your best race yet—and maybe even snag yourself a PB along the way.The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K (3.1 miles) race but don’t feel they’re quite ready to take on the half-marathon (13.1 miles).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.Whether an experienced runner or a first-timer, try Hal’s interactive 10K programs today. Novice. This program has been designed for new runners looking for a training program to prepare them for a 10K race.
Or for experienced runners, Intermediate. This is the Intermediate 10K Training Program, for runners who want to improve their.Four-week 10K training plans. Four weeks is long enough to improve your fitness and put a little edge of speed in your legs.
There are three schedule options here: one for runners who can spare.An intermediate 10k program is designed to increase the training intensity for those specifically looking for a faster 10k finish time. This means already having run at least one 10k before.
It’s important already have a solid base built before taking on this running workout plan. This means running.Fridays are for rest. 10K Training Plan For Intermediate Runners: The intermediate plan is for runners with a few races under their belts.
This training schedule combines strength training and running as well as speed work, tempo runs, plyometrics and cross-training. And of course, as always, rest.RW’s 4-week 10K training plan, running 6-7 days a week. Only a month to train for your 10K?
Here’s the solution. By Sean Fishpool 06/05/2018 RW’s 8-week 10K training plan, running 3 days a week.10K Intermediate runners TRAINING PLAN. About the author Peyton Hoyal was a 2009 NAIA All-American in the Marathon event while attending Berry College in Rome, GA.
After graduation, he worked as a high school teacher, track/cross country coach, and continued to run competively on the roads.
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 The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. | |
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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 Marathon: The Ultimate Training Guide | |
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from Coaching Track & Field Successfully | |
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from Advanced Marathoning | |
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from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond | |
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from The Incomplete Book of Running |
54 comments
Hello Vo2max I’m going to run a half marathon. My time is 1:18:00 and would like to cut off 10 minutes what type of training do you recommend?
Hopefully I will beat my personal PB for 10 km. But I got 5 km race a day before that lets see, hopefully not massive affect on my timing.
Im confused.. at 4:25 you say TEMPO RUN is going to be slightly slower than your Goal 10km Pace.. but at the end when you’re using your fingers for the ‘5 pace theory’, you mention “your Tempo Run pace”(ring finger) as being a faster pace than the 10km pace.. is that correct or should the Tempo Pace be your Index Finger?
Thank you Coach Sage. This is very useful. Have you heard a news about a 52 YO lady died at the 10k finished line at HKMarathon on Sunday?
What is the different between race pace and tempo pace? Both the same pace
I’ll definitely try these tips… Rn I have a 49:20 (10k) PR. I’ll update in about 3 months. Thanks Sage
hi sage, can you talk about side stitches on your next video.
Great video! Very concise and jam-packed full of quality info!
is this helpful for my 10km Olympic training currently running 28 min with running to work each day and down the shop for milk and sometimes away from my wife when shes angry?
I’ve never even run a 10km below an hour, I don’t know why I clicked this video.
Sir is a question, no one has ever told me the answer. How much can you double the daily rate? If you answer this question then you will be very thankful…..
Hey Sage! I’ve been using this video to try to establish a training plan for a friend of mine and I had a few questions. In the video you said this is mostly geared towards people running 30+ miles a week, but he’s only reached 16 so it really hard to get in some of the workouts you’re mentioning. I think I’m a little more reserved about upping his mileage (10% every 2 weeks), so it’ll take a while to get him up to 30 miles. Right now the schedule I have written up includes a long run, tempo run, 1000 repeats, and 2 easy runs. He’s really hoping to break 22 in the 5k and 45 in the 10k by May but I’m thinking it may take longer (current PRs are 23:09 and 48:01 respectively). What are your thoughts on my training outline for him, and do you have any suggestions on improvements I could make?
Great video sage. i managed a 10k pb last night 39.23. hope to get closer to 35min next goal
im a 47 min PR but it was my very first 10k.. i actually have a gopro video of the full race on my channel.. i had
bronchitis to.. else ida cracked 45
Great video but, truth be told, I got a bit disheartened by the goals set. At the moment, I am still going through the transition from 5K to 10K trainings (conquered the latter distance at 1h1m a month and a half ago and have lowered it to 58′ now) and have registered to run a 10k race in a fortnight. Does it mean that if someone (like me) who cannot as yet finish the race in under 50′ should not even take part in the event in the first place? I personally thought that for an amateur athlete (this is far from my day job:-p) even 50-55′ was an ok result (or just a decent beginning any way).
Great video. Really useful well rounded training plan. Will definitely use.
im a 47 min PR but it was my very first 10k.. i actually have a gopro video of the full race on my channel.. i had bronchitis to.. else ida cracked 45
Hi mate! Thanks for the great video.
The slower run, the one you said we should do at 5:30 per km pace. How long distance wise should we run for these workouts?
Would you recomend cross trainer towards improving stamina / strength?
Hi there!! Next time you can write down all the workouts at description area.
You can see where the Patreon money is going in your video gear with videos like this. It is windy as hell and you cannot hear the wind in the audio, where as before this would have been a noisy vid. It’s worth the investment y’all. We’re getting a team sage running t soon!
Second the thanks for mentioning the metric paces! Another great advice vid!
Great stuff man, love your content. Just a thought, how about summarizing workouts you go through in your videos in the video description?
just wanted to say as a new runner (been serious since last August) seeing this video with its title on your channel and having a 45:57 personal best 10k is encouraging as I continue my journey.
What’s the name of the absolute tune at the start of the video?
So i’m watching this 2 hr before i go to 10k marathon, and i’m not prepared at all i just go to gym 0 runing.. xD
Absolutely great video, exactly where I’m at with my goals / training. Thanks Sage.
Thanks a lot Sage! It’s pretty encouraging and inspiring, and I’ll definitely follow your workout tips as sub-45 is my next target! All the best from Turkey
Do you eat anything 10k race morning?
How would you taper race week (if at all)?
hey sage quick question, im going to be running for my college next year however they only have a XC team and no track. would you recommend still running an indoor track season with my club team or just training year round for XC. thanks
Dude. A few years back I couldn’t even run 1km without being out of breath. Yesterday just came back from a 22km snow run and feel fine today. I’m super keen to get up to doing my first ultra and your videos are great, inspiring and helpful in getting tips and training ideas to get fitter faster, running smarter and motivated!! Thank you!!
60 years old, just ran my third 10 k this year (on-again, off-again jogger, 10K longest distance in 25 years). Went from 60 min. down to 49 min. and had to bust my gut to do it! Now I need to try stamina runs and intervals as you suggest here, Hoping for sub 45 within three years, by following your advice. Any specific suggestions for someone my age with 1.5 years of 2 or 3x a week running experience over the last 2 years?
hey sage serious question here not a troll, but in your strava you said you were about to get serious about volume training, and in a podcast you agreed that 3 hours of running a day was needed for pro ultra runners to win the big races, so why arent you doing it? me and my brother are both training to become pro athletes and i go cycling every day at 5am 20 hours a week. its demoralising when i see you only running once a day for an hour or 2 at 1pm in the afternoon. You have so much potential and i want to see you win the big races, yet i am training more than you as a 17 year old cyclist. Keep up the videos i really enjoy your work, and i hope you have a good season of running this year.
Hey love your videos and I have an idea for another one.
A video about warming up for all kinds of running would be awesome. If you could go into detail about the specifics of when, why and how runners should warm up (and maybe cool down) it would be a great help to (I’m sure) many of your fans. it might be worthwhile to reference specific workouts or types of training for examples too.
You should learn a lot from Unflexal if you’d like to know how to training good and be more wholesome.
Thanks Sage, My goal is sub 40 at this years Bolder Boulder. I got the VO2 max training plan and am excited to go.
Thanks for the well presented video. I have just Started doing these easy paced runs so it’s good to see another video on the subject. keep up the good work
I found this a day after I broke 45, but I know it’ll help me reach 40 sooner. Thanks for the advice!
I’m 22 and don’t come from a running background but I’m in the process of joining the Royal Marines here in the UK. As part of my pre-joining fitness tests I have to run 1.5 miles in 12:30 on a 2% incline (1 min rest) followed by 1.5 miles in less than 10 mins on the same incline. I can manage it but I absolutely hate it. That being said I can comfortably crack out 46:30 for a 10km (albeit on no incline) and I definitely have a good bit of energy left afterwards. Why do I find the longer runs so much easier, and is there anything you guys recommend to make that first test I explained a little easier?
thank you for the tips! Keep making video like this, help a lot:)
I only did 1 5k and my time was 22:10 but that was last year when I was 13
Really enjoying these training videos that are tailored to normal guys like me. Thanks!
Sub 40 next, sophomore in highschool, PR is 42:33. Set it in a long run
This was posted just some weeks after i PR with 45:07, awesome
Hi sage, I’ve been doing the aerobic base building plan on your website for 6 weeks now. I have a 10k race coming up in 2.5 months. When should I start incorporating more speed workouts, like the ones you mentioned in this video, into my routine? Thanks, and keep up the good work!
Really nice video!
I have a suggestion for a training talk on race day and pre-race day nutrition for distances like 1500m and 5k! Have really messed up in this area previously and would be very nice if you do a training talk on it! You could also include things like effect of weather, etc. on what to eat and drink! Thanks!
Loving these training talks that are a little closer to most running people goals, nice work!
What 5k time is needed to run Sub 40 from your experience? Something like 19 flat, or more like 19:30?
Hey Sage! Could you please do a video debunking the 20-mile long run myth? 4-hour marathoners like myself would take 3:30 to up to 4 hours to finish the distance at easy pace. Do you suggest that we run by time instead for 2-3 hours? What’s optimal?
First of all nice videos!
I recommend you run sometime in the future the “olympus marathon”. It’s in olympus, Greece and it’s 42k. Another race in olympus is the “olympus mythical trail” and it’s 100k. Check them out if you want. Generally olympus is a very beautiful mountain and I really recommend you to visit it someday.
Thanks Sage!
My PR is 51mins, I will try to follow your 5k plan and crack 22mins 5k first, then move to 45mins 10km right after that.
If I follow these workouts and increase my weekly mileage to 50km gradually (current at 30km per week), how long do you think I can achieve a 45mins 10km without getting injury?
I would like to know more about trail running training
Thanks! love all your videos:D
Love the vids! I am fairly new to running (maybe 5 months in), and I have been watching your videos for a few months. I would like for you to consider doing a video for new runners that explains the terms you use. For example what is tempo run pace, what does it mean to run a 7:15 mile (just to name a few things that I don’t understand). I know there are so many other term involve (what is a PR). Things that “runners” take for granted that non runners might not understand. I know I could google these things, but you are a much better teacher than google. Thanks for your consideration.
Ok I’m not new to running but I’m new to the actual training how many miles a week should I go to help me get faster at 10k because I can run the distance but my race pace is about a 50 minute 10k or less and I need to really work on speed so how many miles a week should I go?
Thanks, Sage. I am looking forward to running in a city 10k race and decided that I would only do it if I can crack 45 minutes. This video provides me with just what I needed.