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How To Run A Sub 45 Minute 10k | Run Training & Tips - YouTube
Channel: Global Triathlon Network
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the 10k distance is a popular and
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challenging distance for many runners
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whether you're stepping up from the 5k
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distance or simply looking to improve on
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a previous 10k time
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we have got you covered yeah and if
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you've conquered that 50 minute barrier
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you might well have now
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set your sights on the 45-minute goal
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well we are here to help with your
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training
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your structure and your pacing that's
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required for this
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so 45 minutes for 10k it's a solid
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benchmark and worthy target
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for many runners of course some of you
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may actually be looking for something
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slightly faster than 45 minutes and for
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others well it may not be quite
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realistic for your current ability at
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the moment so a good way to find out how
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close you are
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to this time is to use some recent race
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times awesome times from your training
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so 45 minutes for 10k i would suggest
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that you have covered
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five kilometers in at least 21 or 22
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minutes
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now breaking the run down into its very
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basics 10k in 45 minutes works out a
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pace of four minutes 30 per kilometer
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that's a speed
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of 13.3 kilometers per hour simply but
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if you manage to run at this pace over
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10 kilometers
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you will achieve your target however
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do not worry if your current paces
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aren't quite in line with this just
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yet it is still achievable but it just
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may take a little bit longer
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following some good consistent and
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targeted training and you'll get there
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eventually
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how you approach your training depends
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on the time you've got available and
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also your current
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fitness and your running history there
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is no such thing as one size fits all
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but
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if you're managing three to four runs a
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week and you've got some structure then
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you're going to be able to reach this
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goal and talking of structure
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we want to talk about or include three
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sort of key sessions covering speed
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workout
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tempo and recovery runs
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[Music]
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now then speed sessions they're all
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about boosting your
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top end speed your top end pace whilst
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making that race pace 45 minutes
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for 10k more manageable and less
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destructive
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on your body now a typical and very
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classic example of a speed session is 10
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lots of 400 meters with something like a
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one minute jog or walk recovery
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between each of them of course this can
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be progressed it can be changed with
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time
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and if you are doing that then you want
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to consider three key
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variables the time or the distance of
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each interval
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the number of intervals and the time or
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recovery between
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each of those intervals now as you
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progress these sessions a very important
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and
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key part is actually the amount of time
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spent at
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effort you want to make sure you're
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progressing this gradually with time
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there's no drastic changes
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or you're doing too much time effort so
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again using example
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something like 10 lots of one minute at
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effort you could progress this then to
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eight lots of
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90 seconds at effort so you're then
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going from ten minutes of effort to
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12 minutes effort so a nice gradual
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increase in the amount of time and
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effort of course just make sure that you
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don't keep on building yourself week in
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week out and do allow your body time to
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recover between
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at some point
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another great session is the tempo run
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and this is a brilliant one for getting
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that
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racing feeling and it's also a great way
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of improving your ability
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to run at race pace for longer and you
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can make it very targeted to the pace
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and the distance
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that you're aiming at so in this case it
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is obviously 10k and we're trying to get
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under
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45 minutes so with that in mind for the
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actual session we're going to back off
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the race pace slightly so around
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10 to 20 seconds slower than race pace
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which will give us around a 440
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to a 450 per kilometer and the first
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block
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we're going to do as two lots of 10
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minutes of running at this pace
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so you're going to aim to hold that pace
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for those 10 minutes if you don't have a
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smart watch then
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it's around a seven out of ten when it
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comes to the effort level it's that
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sort of comfortably uncomfortable you're
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pushing it and it will feel a little bit
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like you want to back off but you need
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to try and
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keep that intensity there and you're
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gonna have a five minute complete jog
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recovery in between those two efforts
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and
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as you get fitter and you want to
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progress it you can simply make it up to
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three lots of 10 minutes or even do two
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lots
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of 15 minutes as a nice progression
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[Music]
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now then we've already spoken a little
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bit about recovery in today's video and
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in theory it is the
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easiest thing to do but it is
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drastically underestimated in terms of
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its importance it is just as important
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as your speed sessions
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and it's just as important as your tempo
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and threshold sessions
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it's an opportunity for your body to
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recover to adapt and absorb
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all that hard training it's done and
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that includes some
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easy recovery runs that really should be
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a nice easy and aerobic
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pace aerobic not anaerobic now to give
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you an example
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kipchoge the current marathon world
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record holder runs his easy runs around
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4 minutes 30 to 5 minutes per kilometer
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so i think it's fair to say
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you and i should probably be running
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them far slower than that so maybe
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something around 5 minutes 30 to 6
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minutes per kilometer and hey if you
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fancy going slower than that again
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then listen to your body
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[Music]
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all right you've now got the sessions
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and you know what they look like it's
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looking at the bigger picture of how to
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structure it into your week so let's say
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you're running four times a week and
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a nice idea would be to start monday
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with your speed work
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then run again on wednesday as a nice
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recovery run friday can be a tempo run
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and that leaves the weekend for an extra
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easy run and obviously you can adapt
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that to fit
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whatever works for you and it's just a
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good grounding starting point
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you can build around from there
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now then how about once you've done all
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this hard training the race is just
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around the corner well the week leading
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into the race we'd recommend you start
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tapering your training this is a
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reduction in the volume in your training
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while still
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maintaining some intensity that means
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that it's keeping
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your body alert and your muscles firing
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we have actually already got a dedicated
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video on this that goes into some depth
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around tapering and a week leading up to
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a race i'll drop a link for that
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in the description just down below but
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in addition to this make sure the days
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leading up to the ratio stay well
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hydrated and
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topped up in carbohydrates and glycogen
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stores for your body and the night
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before
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don't try anything too adventurous it
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really ends well just stick with
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something you're used to relatively
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plain maybe something like
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chicken and rice is a pretty common and
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popular example and the same goes for
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your breakfast
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on the morning of the race
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i know many of you will be targeting a
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specific race but you might also just be
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going to do a time trial and trying to
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get a good time which might be
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in your own setting especially in the
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circumstances as they are at the moment
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so you want to consider
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the terrain and the environment that
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you're running in if it's purely a fast
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time you're going for then
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look for something that's going to be
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relatively flat and a nice
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loop also a firm surface so tarmac is a
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better idea than something that's really
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loose because you're going to be wasting
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energy
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in the ground moving underneath and also
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you might not have a choice but if you
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can look at the weather a few days ahead
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if you're running on your own then
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look for a day that's going to be less
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windy and a perfect temperature to
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really try
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and nail that time
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now we all know that the best pacing
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strategy is a evenly paced run from
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start to
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finish however in reality so many of us
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stand on that start line
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pump full of adrenaline and start off
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far too hard we can be fooled for
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thinking that
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timing the bank early on is beneficial
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because any time
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lost later on doesn't matter then
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actually though
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those that evenly pace their run more
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often than not end up with a far faster
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time than those
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that start off too hard so when you are
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still on that start line try not to get
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carried away with the other runners that
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are starting off around you try to lock
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into
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your target pace and a little tip here
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if you're running into a block headwind
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try and shelter behind another runner
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particularly a taller one if you can if
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you are running solo or just on your own
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in the training session and trying to go
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after this target 45 minute 10k
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maybe ask someone to come along on a
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bike with you ride at that target pace
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for you and also
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block the win too 10k is a tough
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distance but don't be disheartened if
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you don't smash your target right away
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it's about consistency being key and you
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will get there
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yeah and as always make sure you enjoy
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the process and the progression
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through your training and don't forget
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the race is almost like a celebration of
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all that hard
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work you've put in well there we go that
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is how to run a
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sub 45 minute 10k i hope you have
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enjoyed today's video if so
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give it a like let us know in the
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comments section down below how you get
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on
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and don't forget to give gtn a follow
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over on social media
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