HOW TO RUN A FASTER 10K - Training Tips to get a Personal Best!

[@swansong04]

Started my couch to 5km back in January. 54 year old male, down 50 pounds . just ran my fastest 10km yesterday 57min .

[@iknowyouwanttofly]

Wow this is so inspiering. I am doing c25k but I am only on week 5 💪

[@lazzaboyman8003]

59 years old male, recovered from a stroke in August 2023, ran a 62 minute 10k 4 years ago, my current PB is 48:34 (jan 2024) and I’m aiming for sub 45 minutes in January 2025. Great tips just one additional thing is consistency over a much longer period yields great results see above 😁

[@omkarpatil4200]

Hats off to you sir!

[@cai0]

I bought your 10k program recently, and I really like its format. I have already hit a 10k PB accidentally during one of your training sessions, so they're definitely working 😆 I'll probably get one of your marathon programs after my 10k race :) Cheers from a Brazilian, living in Australia, following a training plan made in the UK.

[@jh230377]

41:03 PB 10K would love to get it below 40:00. Have got Ben Parkes Advanced Plan and will be using this for my race in 10 weeks.

[@theswerunner]

Great as always 🎉 Bought the 5km plan. Aiming for 20 min, current PB 2 weeks ago 21:09 so hope that i can get close to sub 20 this year 🏃‍♂️

[@DrErikBeauvais]

I'm 44 years old and just got back into running after taking 3 years off (injury). Trained for 6-weeks to do a 10k and ran a PR of 48:15. I have a 15k trail race tomorrow. Excited to be back in such a great sport! Thanks for the content!

[@adrcdsil]

If you are a visitor reading this, please, just follow those tips. What a perfect video! I used to run randomly and started training few months ago. I have seen hundreds of videos (not exaggerating) and yours is one of the best. I am following a plan made by my coach and that is exactly what you describe here! Greetings from Australia 🇦🇺

[@nrjonesy]

Vitality 10K (London) a must to run.. superb atmosphere, flat, although a couple of tight turns and can be busy at the start.

[@TheChrevil]

Mccains Yorkshire Coast 10k October. Flat, out and back course around Marine Drive Scarborough with sea views all the way.

[@andresc.106]

Great video, and very practical. Thanks for stating paces in min/km also. Keep up the good work.

[@brandnew70x7]

Used the 10k plan to go from a very high heart rate 9 minute pace 4 mile to an 8:55 10k. I’m on the intermediate now, these plans are outstanding for people who need structure.

[@PNn-v5o]

Hi Ben, Would it be possible to have more videos with Sarah as well? I miss her terribly 😭 It's been so long since we last saw her, she's also an excellent runner who deserves to be seen more often. It would be nice to have videos of her races and also of the running shoes and accessories she uses. Her training too! Thank you so much for your advice and your videos ❤️

[@СергійКотелевський]

60+ years, about 40:30 PB but I never trained for 10K as a target distance. Looking forward to dropping below 40:00 next year.

[@chrisdavidson8525]

Great video! I did my first ever 10K today, in what was meant to be a tempo run for my 5K practice...Was supposed to be 8K but I felt good and finished in at 48:45. Only really just started, but I think with discipline a sub 45min 10K might be very doable for me. I am going to make a plan based off of your advice and report back in 10-12 weeks.

[@misterbelll]

Great video..👍. You are so lucky to have so many races in the UK ......nice to see you all enjoying your self...👍👍👍👍👍

[@Agathonstath]

I have Bridge to Brisbane (QLD Australia) coming up. Going for 55-60 mins. Current PB was during the recent Gold Coast Half Marathon of 1:01:45. Hoping for closer to 55 min but would be happy with sub 60.

[@wildwaysfarm1450]

thanks so much. I got my sub 45 min 10k after watching this vid. Plus today I got a pb at parkrun 21:33 after seeing your sub 20 parkrun vid Thanks

[@NotRyanHoosier]

Love your videos, Ben! Any tips/videos on the conditioning before marathon training begins??

[@HILLO319]

Great video as always 🤘🏻 chasing a pb at York this weekend 🫡

[@alanshrimpton6787]

Each year in Aucklan NZ over winter I like to doing a 10k series which consists of 5x 10k races every 3 weeks and then a 6 you can choose to do a HM which I do or stick with another 10k. Then in Summer there is another 10k series of 4 races but about 1 a month from October to March. I find it helps keep my speed up. I was able to get a sub 40min earlier this year at 60 so happy with that.

[@martinflo]

I’m aiming for a sub 45 with 20k a week. I’ll update tomorrow Update: finished at 43:45. Did an conservative opening, which lead me able to finish strong.

[@williambreeze2659]

Thanks for the pointers!

[@lisinbondi1240]

Excellent and clear. I will test it and get back to you. Thanks

[@rrevdog9482]

Missed trafford 10k in march...my favourite race ❤❤❤

[@Gperdyoutube]

In resume.........INTERVALS that's the key 💯🙌

[@pauljennings2425]

Helpful advice as always. Thanks. Aiming for sub 50. Will add in some of those kick down Ks

[@ADAMBLAZEVIC]

Thanks for this! I've been trying to get under 45 min, I think I did it in April, but the race was slightly shorter, 9.95 km, so annoying. I do have problems with pacing a race, I know what is a good strategy I just try to get into position at the start and run too fast. I tried even pacing but for me the problem was I just couldn't speed up at the end, I was stuck on that even pace. Overall, great video, very short and informative, it has everything a runner would need to get ready for a PB.

[@Tim8447]

From my own experience the weekly mileage you need is vastly overestimated and depends on your natural ability and whether you only run or also do other sports. I have been training for triathlon and rowing the past year, meaning i only do 2 runs a week, averaging 6-10 miles a week. I have found that building your aerobic base with other sports also works (for me) and translates pretty well into running a 10k. Ran a 37:25 10k last week with my low mileage. Upping my mileage though to get to my goal of a sub 35.

[@kjc83]

Just bought the intermediate L3 plan... the quest for the sub 45m begins!!!

[@catchingavocados]

I love how you slow down the footage as you're passing someone ;)

[@theheathenrunningproject]

Up until this week, i have never been able to run 10k non stop, I have had to jeff it. On wednesday i went out on what was supposed to be a 5k training run, but i continued on cos i felt good and ended up at 10k, and had taken almost 2 minutes off of my PB, I went for another 10K today and took off almost another 1 minute. This week i have taken almost 3 minutes off of my 10K PB in training runs where i have not particularly pushed it. I am super stoked, I also vlogged the run too, which made it even more surprising. I am editing the video this weekend to hopefully have it posted by Wednesday. Oh and i was also dancing and singing whilst running (the locals must have thought what is this idiot even doing????? 🤣😂🤣😂

[@vaughandavies6572]

Thanks for the tips bro! 👍

[@AnimusPrime87]

My fastest 10K is 57 minutes or so and I doubt I’ll ever get faster. Currently running 30 miles per week, finally got myself able to do a half marathon every weekend after my hard effort 10K. I cannot maintain a 10 minute mile for more than like 45 minutes.

[@RatelHBadger]

6:10 I managed to do a 62minute 10.3k in January training for a half marathon (Wellington NZ Round The Bays) a month later (finished in 2h14ish). Sitting at about that 27 minute for 5k. Going to do my first 10k long training run in about 2 months (cold n flu beat me up for a month) on Sunday. Will see how that goes. Aiming for Kapiti Half Marathon 10th November.

[@OneBadMofoer]

I can vouch for the training plan, bought the 10km plan. I was aiming for 44 min, my PB was 43:08.

[@Feanaro5503]

It's hard to find 10K races in my area (northeast US), so I've only done five since I started racing in 2017. There's a 5K almost every week from April thru October, but very few 10Ks outside of the traditional Thanksgiving Turkey Trots.

[@pbnotj1]

Agree 10k isn’t a popular distance

[@nrjonesy]

sorry Ben.. I broke the golden rule of "nothing new on race day" last weekend on the East Peckham 10k.. I wore my brand new Ben Parkes race vest.. and was really glad I did.. it was sweltering!

[@thesloothy9348]

Lol I am doing my first ever 10K at the end of this month, almost zero prep time but hopefully this will be the start of a new hobby for me 😁

[@hman2912]

Strides during a long slow run (every other km or so) works well for me.

[@AntOfTheSky1990]

I was wondering, if it makes more sense to have the easy runs one day before or after the harder sessions, so easy runs or Mo/Thu or rather on Wed/Sat. Because to me it also makes loads of sense to have a resting day before the hard session to be as recovered as possible and the easy runs after that can then also function as active recovery. That's at least what I wanted to go for. Opinions?

[@erik4177]

That mileage is a little excessive no?

[@hman2912]

To be fair, most of my best times were as a result of going out super hard at the start, slowing down, but still holding for dear life. Van bannk enough time to get a good result.

[@nikolaykumchev9530]

I can't imagine a faster 10K venue than Dorney Lake, perfectly straight and flat with only a couple of turnarounds, hopefully it's not a windy day though! My personal favourite is the Vitality 10000 in London, definitely not the fastest!

[@hugodeolde567]

Guys if you want to run a sub 40:00 10km, you dont need to run 72kms a week. I run about 40kms a week and it it perfectly fine

[@MrJWinter333]

Might not be the video to comment this on but do you think there will be a restock of the Superblast 2 and/or another colourway?

[@DennisCeranic]

Wilne 10k beginning of September in between Derby and Long Eaton.

[@1RealFacts]

Road Running vs Ground Running Which is more effective

[@benbauer7866]

Fastest current 10K is 59:59 (technically “sub 1 hr” LOL,) right now I’m more focused on my first marathon in October but I’d like to see if I can get down to a sub-25 5K, and if so I’d like to aim for a sub-50 10K

[@hdangelz4341]

no way he used my time as a slow time 🤣🤣

[@thedudeOFDudes958]

A fast 10k is the one associated with San Francisco Marathon. No hills all flat. I just ran it.

[@shubzin5827]

I have my first 10k race coming up dec 15th and unsure what my goal should be. Last week I hit 20mins for a 5k but I haven’t attempted a flat out 10k, my times for those are around 47 mins. Any suggestions? I don’t want to fly out the blocks at 4:20/km pace and.. bonk as they say!

[@MBT._runs]

Doncaster 10k is rapid in December 👌🏼

[@vickyshaw1709]

*November

[@lorenzrix3496]

You recommend 72k per week for a sub 40 ? :D I ran a 32:30 this year on 55k average per week

[@NG_Ark]

Saw the times in the thumbnail and thought this was a video on how to shorten my 5k times.

[@kemalluxia8305]

My pb is 45min something but i think i can manage sub 40 but maybe im over estimate my potential. We will never knew if we never try right? Hopefully my time trial for 10km this sunday will prove me right. Hopefully 40 - 41 min something if not 39

[@DarkPa1adin]

Just sub 50 years ago. I couldn't maintain 5min km any more. 😅

[@samp1568]

what pace should strides be? just all out?

[@astrolillo]

you accelerate reach 90% top speed for 3-4 seconds then decelerate...it is not 200 meters at full speed

[@BruceWayne-us3kw]

My 10k PB is 44’37”.

[@LeoWegner]

My current 10k is 1:06 trying to get it down to 45 min

[@TheBsheep]

I'm running for a 10k!!!!.....Who wouldn't wanna run to get that type of money .🤑

[@iggy_sativa]

35:16

[@Mattboxh62]

🎉

[@marksands-foy7631]

1h6min i'm doing currently for a 10k, i want to do under an hour.

[@mfawaz_8010]

What does sub mean?

[@Dipsomaniac]

It means 'under'

[@rajeevvirmani3944]

my best timing for 10k is 51 min,

[@Kovman9]

👍

[@M_Camilleri]

10km pb is 45:47 but my 5km is 19:30 ahahah

[@astrolillo]

as usual in every running channel lots of liars in the comments, dont believe the times/distances, etc just focus on slowly progressing yourself

[@Djmixemdiscos]

That's crazy milage for a sub 40

[@astrolillo]

huh? many programs START at 60km/week all the way up to 122 km/week, for 10k races, and many people will be targeting just sub 40min times, just because you are youtube Kipchoge that does not mean everyone else is

[@thejeffinvade]

My 10K PB is 42:05. Your starting point 43 mins 10K is already pretty fast......

[@khaldonevans4295]

Good advice but I think the training seems hard. I am a sub 40 min runner this year but I only do 3-4 runs per week and never more than 40km per week. But maybe I am different

[@ashleydowning_salopia]

True

[@oscardanson7127]

Don't think this is quite right, you can very much run a sub 45min 10k with 3 runs / week

[@Bromptonbob]

It’s just general educated advice me thinks!!!

[@adcashmo]

Well this totally depends on the person. I mean to give a silly example to make the point: the world champion could run 1x per week and smash 44m 😉

[@defeqel6537]

yeah, there has even been studies on trained people (not pro IIRC) doing one long run, one interval and one threshold per week, with some cross training, and everyone improved. Though I think that was for a marathon

[@yizzymx]

Make your own video oscar :)

[@benbauer7866]

True true. It very much depends on where someone is starting from. I’d say unless those three sessions are VERY productive and challenging, it may be difficult to improve your 10K time significantly in a short-ish span. But, no training plan is one size fits all

[@danw7864]

I’m too slow

[@dinfarmor]

We all start somewhere

[@lean2281]

No way do you need 70km a week for sub 40, 30km a week max

[@ArenBrouwer]

I do the 10k in 48 minutes with 3 trainings a week. Why is it stated here that you only achieve that with 4-5 runs a week? There are training schedules with 3 trainings a week to do a 45 on the 10k. Yes of course more training equals faster times. But for a 45 on a 10k you would suffice with 3 trainings.

[@mirirshadahmad1461]

45 minutes

[@mirirshadahmad1461]

It takes years...

[@cahyotriputra42]

I do run 10K everymorning in 40 minutes, I don't know it is so special, I think it is just typical, I should make a video of myself running 10K