All runners and triathletes want to run fast, and most will have a goal time when racing. 40 minutes for 10km is a common target to aim for and in this video, Heather and Fraser explain how to train and race to beat your personal best and break the 40 minute barrier!
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There are certain benchmarks when it comes to times and distances in running. For Heather, going under that elusive 40 minute mark for 10K is one of them. Whatever your current running goal is, we are going to be covering training and racing tips that will help you run faster.
This video will give you the training tools and tips to help you run a fast 10k (and hopefully break your 40 minute target!).
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📹 How To Calculate Your Run Race Pace | Triathlon Training Explained –
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So my teacher says run how many minutes you can and I did 40 minutes and everyone must stop at 40 minutes so I did it and…. I got 3 cookies
Thanks GTN team.
Been stuck at 47 mins for my 10km for a couple years now. I'm determined to get sub 40min. Thank you for the tips!
I never run and i did 10 km in 47:30 i am 14 years old
I run 5km in 40… if I go with such videos… I will only injure myself
Thank you ma'am
I am from india
I ran a 40:05 in 2014. Don’t think I could do it again…
So, for a 4 to 5 workout weekly schedule we already have:
long steady run
tempo run
speedwork
hills session
easy run
(and maybe a fartlek)
Definitely there's nothing that could go wrong with that.
@2:42
Since when is 90% of maximum heart rate Comfortable hard? Also is the goal to run even faster than that in the race?
When I run at 90% of max heart rate I'm really close to red lining all the time and i have never done a 10k above 89% average heart rate. Higher than that and my legs break and burn up every time. I must be doing something wrong
Training summary from video. The training plan should include the following types of runs.
Long steady run: Once a week run a distance longer than race; you should be able to talk with ease during run. Goal is to the build aerobic base. Going faster is detrimental
Tempo run: Run at lactacte threshold, around 90% of max HR. Should able to maintain for about 20 min but is "comfortably hard". Slightly slower than race pace
Speed work: Goal is to improve top end speed. Run just above race in shorter intervals, e.g. 6-8x 800m with 2 min rest between each.
Strength endurance: Build strength endurance with hill intervals, running hard up hill and recover by jogging back down (e.g. 10x 45s), like a fartlek run.
Easy/recovery run: Goal is to get blood flow to muscles to promote recovery. Doesn't really matter how slow you run. Can replace this with other active recovery forms like swimming or cycling.
Close to race day, the training should taper; reduce training volume to get body ready to run race.
19m 11s for 5k, 42m 0s for 10k. Both without specific training but a 25mpw base, mostly hilly. Hoping for sub-40 10k now. I'm 46…
Must of n missed something here re tempo training – Your advising to run at 90% MHR for 20 – 25 mins??
Get this woman off my screen, your running in a jacket and gloves and shit when the sun is out, no matter the weather u should have nothing more than a light sleeveless top on so u don’t overheat
first beginner ,
i cant even run 2 km ,
really your amazing
Really good video, thanks 👍
I say pace it for 15 minutes as longevity is important. Interval sprints are good once you're 30 minutes in
With barely any training I think a 10k is do able in 50 minutes at least. Due to lockdown easing I've not been able to give time to it, so it took me an hour recently.
2:44 Is this spoken correctly? 90% of max heart rate for 20+ minutes? Maybe I'm doing it wrong, but I've been exercising for years and can't maintain that sort of intensity for more than a few minutes before burning completely out
I'm late to the party. In my very limited experience (started running at 29) it's mostly an issue of not getting injured and keeping up working. Don't destroy your body when training and you'll get results. I do run mostly hills/mountains and do a bunch of lifting though, so that might have had an influence on the fact that I broke 20 min 5k without problems the first try (after running for a few months). Never tried setting a PR on the 10k, I might do it next month.
What you didn't talk about is nutrition. I think, judging by the shape of my fellow runners in my region and by how prone to injury many of them are, most runners who run more than 50km a week have severe nutritional deficiencies. Not getting enough calories, vitamins, "salts", fats and protein in will definitely hamper your growth over time. You need to track your caloric consumption or your body will shut down over time, not allowing you to get better. Not having enough calories translates in your body metabolising your muscles. It's a fool's errant to chase PRs by loosing weight (unless you're fat of course, which you aren't if you run so much).
I weigh more than most runners around me. I'm setting PRs every second month and never got injured nor had any issues from running (except for blisters). I'm pumped for my first trail running marathon in october.
It would help if the video includes wrtten instructions in a table ytpe form..
I wouldn’t consider Atlanta to be all that flat. It undulates a lot.