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How To Run A Sub 40 Minute 10km Race! | Running Training & Tips

How To Run A Sub 40 Minute 10km Race! | Running Training & Tips

(electronic music) – There are certain benchmarks when it comes to times
and distances for running. And for me, it’s that
elusive 40-minute 10K. – But whatever your
current running goal is, we’re going to give you the training tools and tips that will make
you run a fast 10K. (wind rushing) (electronic typing) – Let’s be realistic
and start by working out what your current 10K time would be. Now, don’t worry if you don’t have a 10K PB at the moment. There are several other
ways in which you can work out your predicted 10K pace. – But just to be clear,
a predicted 10K time wouldn’t simply be double your 5K time should you have one. But if you do, or a half-marathon or other similar running distances,
then you can input them into this pace
calculator which should give you a 10K predicted time. – If this predicts you at a minute or so and you’re eight weeks
away from your target race, then that should be a realistic target, depending on the training
you’ve been doing up until now. If, however, it comes
out at you being able to already run a 40-minute or under, then, with the correct pacing
and the right conditions, there’s no reason you can’t
go and do that tomorrow. – If you have a different
target time, however, then let’s be realistic. Assess how much training
you’re currently doing, the timeskill you’ve got
’til your target race, and just simply work backwards from there. (hip hop music) – Now you’ve got your race pace, you can work out what pace you need to train at. So, it’s time to get the work done. In order to run a fast 10K, you’re going to need to mix up your training. That includes speed
work, so running faster than your race pace. You’ll need to do some work that’s at or around race pace, tempo runs, which will be a little bit slower, and then long, steady runs. But if you are stepping
up from being a 5K runner, consistency is going to be key. – And for the simplicity of the maths, let’s issue a spot-on 40-minutes 10K. So that gives us four
minutes per kilometre, or, for the non-metrics amongst you, 6:26 per mile. So let’s assume that
you’ve got the ability to do four to five runs in your week, however, if you’re only currently doing, let’s say, two to three,
then be sure not to build that frequency up too quickly. (hip hop music) Include one long, steady run. Should be longer than your race, so in this case, more than 10K. And if you’re going to
be running with a friend, then you should be able to
chat for the whole duration. And this is important,
because you really won’t gain any extra from doing
it that much faster, and that builds the aerobic
base that we’re looking for. And going any faster actually is going to be detrimental in the long run. (hip hop music) – This is running at
your anaerobic threshold where your body isn’t
producing more lactic than it can remove, so
you’re not going to get a build-up of lactic
acid and you won’t get that horrible jelly-leg feeling. It’s often thought of as
being comfortably hard so running at around 90%
of your maximum heart rate and a pace that you
should be able to maintain for 20 to 25 minutes. This is going to be slightly
slower than your race pace, but don’t get hung up on
looking at your watch. It’s more about the
effort, so you’re going to be running at your top-end, and it’s a session I personally really enjoy ’cause it feels like
you’ve done a really decent amount of work afterwards. (hip hop music) – Speed work. These are about the
sessions that are going to help you with your top-end speed. But I’ll warn you, if it’s done correctly, they’re going to hurt. This is about the quality. It’s going to be running
faster than your race pace, but, of course, for shorter intervals. For example, a session
of six to eight by 800’s targeting just faster than your race pace. Race pace being 96 seconds per lap, so giving us 3:05 to 3:10 per 800 metres with two minutes of rest between each 800. Then, each week, progress this by reducing your rest and or increasing
the number of reps. But crucially keeping the pace the same. (hip hop music) – You need strength endurance for a 10K and hills are a great way to build this. So try to incorporate at least once a week either a short, sharp hill effort when you run hard up the hill and then recover by jogging back down it. So, for example, 45-second
efforts times 10, or incorporate it into a longer run. If you’re doing it on a longer run, find an undulating terrain and then you’ll naturally work hard up the hills, easy down the hills, making it into a natural Fartlek-type run. (hip hop music) – Now, this is as per the long run but it should be even easier. This is just about the mind switching off, you’re getting the body moving. And it really doesn’t
matter how slowly you run for this run because
it really is just about getting the blood
flowing, the legs moving, and simply spending
some time on your feet. I know we’ve talked
about five sessions here, but if you’re only going to do, say, four sessions in the week, then you could interswap the Fartlek and hill session with, say, the tempo run. Or you could simply remove
the easy active recovery and add in a swim or some
other form of active recovery. (hip hop music) – No matter how long your
training block has been, don’t forget to include in a taper and make sure your legs are fresh when you get to race day. There’s no point in
doing loads of training but then coming in with tired, heavy legs. And on the flip side, you also don’t want to taper off too soon
because you don’t want to start losing form and fitness. So, as you do reduce the volume, keep up some work with intensity, so a few bits of efforts
running at race pace, doing some strides
slightly above race pace as well will help just keeping your legs tuned in and getting them ready to race. (hip hop music) – By race day, you’ve
done all the hard work and you should have a pretty good gauge of where you’re at from all that training and pretty much have that pace locked in. And, if you’re going to be
racing using a GPS watch, be sure to set the lap
times to give you splits per K or per mile so you can check the pacing during the event. But please be mindful
that it’s all too easy to go off too hard, so
just be careful because you’re going to have fresh legs, especially if the taper has gone well. (hip hop music) – On race day, you’ve already rested, and because of that, your legs are going to need a thorough warm-up. There’s nothing worse than having really fresh legs that feel great, but take a couple of K to actually get warmed up into the race. So, if you want to actually see how to do a good race warm-up, we’ve already made a video on that which you can find in the description below this video. (hip hop music) – Finally, don’t forget to
nail your race nutrition. Try and have a high-carb meal minimum of three hours before
and limit fibre intake in the 24 hours leading up to it. Don’t forget about being
well hydrated either, but equally try not to overdo it. As for fueling during the race, you’re not going to deplete
your glycogen stores in the 40 minutes but
should you wish to take a gel during the race’s second half, please make sure you try
that in training beforehand. And remember, if you’re racing somewhere particularly hot, then
taking water on board throughout is a good idea. But only small steps at a time. Consistency is key for anything, especially when you’re
aiming for a personal best. – Yeah, exactly. So, find a target race and then work out your target time and stick
to your training plan. I think, on that, I probably should practise what I preach and find a fast 10K course and break
that 40-minute barrier. – Well, good luck with that, Heather. Hope it goes well.
– Thank you. – And if you’ve liked this video, please give us a thumbs-up. And if you want to subscribe, please do that here. And if you want to see the video that Heather talked about, about how to warm up for running, please click here. – And, if you want to
try and work out your run pace for your next triathlon, we’ve done a triathlon
training explain video and that’s just here.

24 comments on “How To Run A Sub 40 Minute 10km Race! | Running Training & Tips

  1. I’m currently chasing a sub 60 min 10k. I took 16 minutes off recently. Currently at 1hr 7 mins 33 secs

  2. Only just got my 25min 5k 😂, got blenhiem sprint in 2 weeks(first tri), but long term goals are focused on Olympic distance. Can't imagine ever doing 40min 10k

  3. Thank you for posting this, I have only been running for 5 weeks and have managed to work my way up to non stop 6.5km in 40min for my daily run. For my weekly long run I have run 10km in 1hr 15min so far, now I have a goal to work towards. I have been learning a lot of great advice watching the GTN channel, I just want to say thank you for providing me the knowledge to help improve my running and to be the best that I can be.

  4. I have beaten my 20min 5k goal this year, in a few weeks I am going for a 40min 10k at a long flat course

  5. I've been attempting sub 40 10km for years without success. My nephew recently broke 40 min in his first race. He grew up on a hilly farm in NZ, I may have to go on work on the family farm for a summer.

  6. I yesterday ran for 39.28. I have been running for 4 months , training only 1 per week/ 2 weeks. Before running i watched this video that inspired me. My last record was 41 which i could not break for two month.

  7. I have a PB of 41 mins from 10 yrs ago. It felt so, so fast I don’t think I’ll ever beat it these days. Weirdly I was also a smoker at the time 🙂

  8. The way she makes contact with the ground makes me want to close my eyes 😭😭 I just can’t watch, I can’t 😭

  9. Pre-workout and add in some resistance training for your legs!
    The stronger your legs the faster you can run. I just managed my first sub 40 minutes 10k 🙂

  10. Thanks for the video advice! I am 58 years old and have not /trained run seriously for decades, but just started back and enjoying every minute of it. I will be hoping to get under 40 for the 10k but know this will take some time to achieve. Just want to mention that when I used to train I always incorporated one hill session each week, as you mention short hill up and down, and would use my warm up run to the hill and always trained to run off the top of the hill, ie: once to the top I would keep running at a fast pace for 100 – 200 meters and then slow down to recovery back to the bottom of the hill. I found these sessions along with fartlek training really improved my times quickly.

  11. Those who desperately wish to run a marathon or want to set a PR should try this marathon training “Zοrοtοn Axy” (Google it). I have read several books on marathon training and run two marathons and around 50 half marathons. I found the book motivating and reassuring. I was able to get tactics that I did not learn about. .

  12. I had been able to prepare for my half marathon training making use of this marathon training courses “Zοrοtοn Axy” (Google it). I ran a PR even if I only used Six weeks of the given schedule! I am currently utilizing it for my marathon training courses, and am running much better training runs compared to past marathon training program. I ran another half during my marathon training, and set another PR. .

  13. I need to start looking at these methods, doing my first half marathon at 53 at the bath 2 tunnels in 2 weeks time. I've managed a 61 min 10k during longer training runs but feel i've hit a plateau.

  14. Im 47 and i ran a 5k in 17:05 and a 10k in 37:10 I'm not in a running club,maybe I should join one.I seem to be running faster now than I did in my early 20s because I started to do what you advise in your videos,thanks so much guys 🙂

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