How to Run a Sub 50 10K and Set A New PR
Video taken from the channel: Vo2MaxTips
HOW TO RUN A SUB 45-MIN 10km! | Training Tips and 4 Essential Workouts
Video taken from the channel: Vo2maxProductions
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.Running Schedules for 10K Training. Getting ready for your next charity 10K run?
One of these training schedules can help beginners and experts alike cross the finish line and set a personal best.10K Training Plan. The 10K is one of the most popular distances to race in the world. This plan was designed around an 8-week schedule, and Guided Runs were built to adapt to your experience level and intended to be uniquely flexible to your needs. Whether you’re four or eight weeks from race day, you can jump into this program whenever.
Because of that, I recommend this 10K training schedule for beginners: This training schedule starts with 8 miles of total distance in Week 1 and maxes out at a 15 miles of total distance in Week 10, with a “down” rest week leading up to the race week.Whether this is your first 10K, or you’re looking for a training schedule to increase your pace, we’ve got everything you need in our definitive guide to running a 10K. How far is a 10K in.
17 rows · 5K/10K Training Schedules. Don’t wait to take walk breaks. By alternating walking and.
Find 10K training plans, race-day advice, tips to make you a faster runner and more in our extensive collection of 10K articles. 10 Tips for Your First 10K Now that you’ve built your mileage and successfully tackled a 5K, training for a 10K is well within your reach.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.
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.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.Whether you want to run your first race or you’re out to PR, the journey begins here. We have the plans you need to start off right and finish strong—whatever your level, whatever your goal.
Download our NRC app and run with some of the best coaches and athletes, like Eliud Kipchoge, Shalane.Running Events. 5K; 10K; Half Marathon; Marathon; 50K; Kids Run; Trail Run; Running Basics; Running Inspiration; Search. 2 years ago 2 years ago.
Training Schedules. Beginner’s 10K Training Schedule Use this schedule as the basis for your 10K training. by RunGeni Editors 2 years ago 2 years ago. Photo: EV. So you’ve decided to run a 10K–6.I put together this 10K training schedule to help you leap from a 5K to a 10K in six weeks.
A 10K is 6.2 miles. If you can currently run or run and walk a 5K, you can train to run a strong 10K in six weeks. This training schedule includes three running days per week, one or two runner-specific strength training days, and of course, rest days.Beginner’s 10-week Schedule for 10k This is designed for those who have been running a while and can usually manage 2-3 miles or up to 30 mins comfortably, or those who feel they have a good fitness base from other sports or exercise.
It is asking you to run four times a.Consider using this seven-week 5K run training schedule as your guide. It’s tailored for beginners or anyone who wants to complete a 5K race. You can also adapt it for a 5K walk.
This 5K training schedule includes a mix of running, walking and resting.
List of related literature:
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| from Advanced Marathoning | |
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| from Marathon: The Ultimate Training Guide | |
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| from The Incomplete Book of Running | |
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| from Advanced Marathoning | |
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| from Triathlon Science | |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. | |
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| from The Art of Running Faster | |
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| from NSCA’s Essentials of Personal Training | |
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| from Run with Power: The Complete Guide to Power Meters for Running | |
| |
| from Developing Endurance |
59 comments
I’ve never even run a 10km below an hour, I don’t know why I clicked this video.
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 only did 1 5k and my time was 22:10 but that was last year when I was 13
Hi there!! Next time you can write down all the workouts at description area.
This was posted just some weeks after i PR with 45:07, awesome
I’ll definitely try these tips… Rn I have a 49:20 (10k) PR. I’ll update in about 3 months. Thanks Sage��
Have a specific question or would like me to create a new video revolved around your question? Leave me a comment below and I’ll aim to do just that. Please share, like and subscribe. Your support helps this channel grow and will drive me to make even better content for my viewers. Thank you.
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?
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?
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.
What’s the name of the absolute tune at the start of the 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…..
I found this a day after I broke 45, but I know it’ll help me reach 40 sooner. Thanks for the advice!
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
Sub 40 next, sophomore in highschool, PR is 42:33. Set it in a long run
thank you for the tips! Keep making video like this, help a lot:)
You should learn a lot from Unflexal if you’d like to know how to training good and be more wholesome.
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?
Would you recomend cross trainer towards improving stamina / strength?
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.
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
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?
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
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?
What 5k time is needed to run Sub 40 from your experience? Something like 19 flat, or more like 19:30?
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
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
Thank you. I started running again 8 months ago. Went from 1h11mins to 54min (running alone) last week. I will use your advice
Great video! Very concise and jam-packed full of quality info!
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!
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!!
hi sage, can you talk about side stitches on your next video.
Great video. Really useful well rounded training plan. Will definitely use.
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.
What is the different between race pace and tempo pace? Both the same pace
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.
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).
Do you eat anything 10k race morning?
How would you taper race week (if at all)?
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!
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?
Really enjoying these training videos that are tailored to normal guys like me. Thanks!
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?
Great stuff man, love your content. Just a thought, how about summarizing workouts you go through in your videos in the video description?
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.
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
Absolutely great video, exactly where I’m at with my goals / training. Thanks Sage.
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
Great video sage. i managed a 10k pb last night 39.23. hope to get closer to 35min next goal
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!
Hi! You mention extending tempo runs, but what speed should he tempo runs be at? You mention that a moderately hard run should be at 5.06 per km, so I was wondering if the 3-9 mile tempo runs should be faster? Thank you for a great video.
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.
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?
Thanks Sage, My goal is sub 40 at this years Bolder Boulder. I got the VO2 max training plan and am excited to go.
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?
Hi, I ran 5:56 for the 1500m, which is equivalent to 45 min for the 10K, but the best I could do is 51:30 and it was extremely painful. Very weird, I know. Any thoughts on this? Thanks very much.
Second the thanks for mentioning the metric paces! Another great advice vid!
Loving these training talks that are a little closer to most running people goals, nice work!
Hi, great video and some very useful information. I ran a 49:55 today for my 10km, a PB for me at AVG 138 bpm, however the last km I had to increase my pace to 4:20 in order to hit it. I felt pretty good throughout the run. I thought my AVG HR would be a lot higher but it seems as if my body is coping well at this pace for the distance.
If I wanted to go for a strong PB, should I try to run at AVG 160bpm for the entire 10km distance?
I already do some interval training, I took sprints out of my training regime because I was getting bad shin splints from the tough impact (running on grass), and so I’ve included more longer runs, e.g 5-7km in between 5:00– 6:00km/hr (varying my pace).
I suppose my next goal would be to run a sub 47 10km. I will return to interval training, perhaps 6x1km @ 4:20 pace would good, and also a V02max workout of 10x100m jog recovery to build lactace tolerance as you said.
In saying that I don’t really have any questions, perhaps maybe a question on recovery because you mentioned its importance near the end. On a rest day, would you recommend perhaps doing body exercises, e.g. pushups, situps, dips, or an active recovery, e.g. going for a 30min-1hr walk? And to supplement the exercise routine do you find any foods or carb loading usually helps to energise the body better before workouts? I try to give myself 2hrs to digest food but often I become bloated during a workout.
Subbed and thanks again, looking forward to more vids and checking out your other vids. Will give your site a look too.