How Do You Train For a Sub 45 Minute 10k?

Sarah is halfway through her 10k PB challenge and so it’s time for a check in and a rather brutal running session to see how she’s doing.
Sarah is working towards a sub 45 minute 10k and you can come and watch her do it!
Want to come and cheer Sarah on in London for her final attempt? Tickets available for free via the link below ↓↓
London location, exact venue TBC. Numbers are strictly limited - please do not sign up unless you can attend.
www.eventbrite.co.uk/e/380939...
↓↓ Are you working towards a running personal best at the moment? Got any questions for Sarah? Let us know in the comments! ↓↓
Check out our 10k training plan here:
therunningchannel.com/downloa...
What’s in this video?
00:00 Training Update
04:02 Tips from pro runner Jess Piasecki
06:03 Savage 10k PB Training Session
08:48 See you in London!
MUSIC licensed by Artlist and Epidemic Sound
Geodesis - dream
None of the Above - Issue AB
Organic Bijou - Ooyy
Recess - AGST
Subnautic - Issue AB
Your Pillow - dream
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[@runningchannel]

Are you working towards a running personal best at the moment? Got any questions for Sarah? Let us know in the comments!

[@dannyalden6660]

Currently working on a sub 20 minute 5k time. Feeling like a mountain to climb at the moment!

[@channingcorrington8715]

Currently trying to still lower my 5k to under 30 minutes, any ideas of how to squeeze in strength training to help improve it. (Don’t particularly like strength training) any ideas you have.

[@berliozchick]

Can you talk about your diet? Can you succeed as a vegetarian or pescatarian, or do runners need to go carnivore? Supplements? cheers (I'm training for my PB at an upcoming half-marathon; my pb 10km race will be next spring)

[@Motherrrrunner]

@@berliozchick look up Anita Bean :-) in the meantime.

[@sarahwalker5478]

This is awesome!! I'm trying to build back up to 10km again- that's the goal first, then I'll work on a faster time. Cracked my tail bone ages ago, and have hypermobile si joints that have required months of physio and a lot less running. But am back running again and up to 6kms.

[@AlyssaEveMitchel93]

Go Sarah! Last week I PR’d my 10k. In January my time was 51 min and I now set a new PB of 49:26!

[@runningchannel]

Thanks, Alyssa! Well done on your new PB - how did you find training for your PB? 😃

[@AlyssaEveMitchel93]

@@runningchannel thank you!! Very beneficial for me to do different types of runs-steep hills, tempo, threshold and easy runs! I mixed it up more and was more consistent which helped I think!

[@jimc5000]

That is awesome…any 10k under 50 mins is frankly epic in the real world…massive congrats!

[@AlyssaEveMitchel93]

@@jimc5000 thanks so much!!

[@AT-uy9vv]

​@@AlyssaEveMitchel93 What's your pb now? I ran 49:11 sep -23 haven't tried again, it's so tough to hold that pace!

I'm currently chasing sub 50 min 10k. All the best for your goal, Sarah

[@runningchannel]

Thanks Giang! Good luck for your PB goal 😃

[@ryanforest9896]

Loving the videos. Keep it up!

[@heikostock9959]

Well done ! Also the quality of the video is great, perfectly structured, I really like it. Go for it Sarah!

[@screwymatt]

I ran my PB half last Saturday, 1:56:12, I managed to knock 16 minutes off my time. I’m giving myself a year and shooting for knocking another 16 minutes off my time and hoping to run a sub 1:40 half at the same race next year. I am adding a year of weight training to my program with the new PR goal in mind and wanting to start running trails/full marathons

[@jassaljs]

Wow! That sounds good 👍

[@thejeffinvade]

Just timed a 10K by myself yesterday, finished at 42:05, new PB. Aiming for 1:33 for my first HM race next month. Next goal is probably sub 1:30? Gonna need to train for another 4 months at least.

[@1306pendine]

Best of luck on your 10k, love some of those interval sessions!!

[@mp3311]

Wow! Showing us your training is so motivational! Keep it up!! 👌🏻

[@timeonfeet]

Good to see the training is going well Sarah. Keep it up and all the best with hitting your goal!

[@Peter-ri9ie]

Great video with very good tips easy to follow! Looking forward to seeing more! And you got this. 👊🏻

[@mattdiglio4524]

Thanks for the great video. Very motivating and you're a constant reminder to run happy 😃 Good luck on the 24th...you got this!!

[@coronazoller9706]

I wish you all the best for your time trial in a few days! It’s so inspiring and motivating to see you training for this. You will smash it, I’m sure 🥳

[@anikalauth2916]

Love every video with Sarah in it! Good luck, I'm sure you'll smash it!

[@Ishi-qh6vp]

Let's go!!! Amazing stuff Sarah. Very inspirational.

[@renatobraga4186]

Your enthusiasm is really inspiring, Sarah!! Thanks for the video and good luck on your goal!

[@annaroze3644]

Good luck Sarah! You and all TRC team are so inspirational! Thank you for helping me stay motivated and to get out and run again after longer break!

[@eoghanmoloney5491]

Good luck Sarah, you’ve got this! Love the videos!

[@13tinytink]

Good luck, Sarah! I love watching your journey, such an inspiration, thank you x

[@kayliedewing9542]

Well done! I'm training for my first trail marathon at the moment and your videos inspire me so much! Can't wait to see how you get on!

[@alana3626]

Another great video setting goals is always a good motivation for me, I'm sure you'll smash it on the day👍

[@ex0hvegan]

I’ve loved seeing Sarah progress as a runner over the years! Keep it up! I’m sure you’ll smash it 😊

[@jayg1605]

These training series are always great fun to watch. Best of luck for the big day Sarah!

[@Simon-ch4eo]

Great running Sarah! So much is a mental battle to hold pace, currently working on improving my marathon time and finding that bit hard!

[@eddiegaul1903]

Well done Sarah. I appreciate you posting your weekly workouts. It gives me some ideas for speed sessions. Always enjoy watching your content and your enthusiasm for the sport. Keep up the good work!

[@alandigweed773]

An amazing effort Mrs! It’s been incredible to watch your progress over the past year. You will smash it.

[@lisawirz]

Sounds like your training is going really well. So I am 100% you got this Sarah! With the crowd cheering you on, you sure will succeed💪

[@lotfimebarki2659]

i love these videos, and you're amazing you can definitely ran a sub 45 min 10k. i'm currently following your 5k training plan, and last week i got some new PBs while doing the 1 mile time trial, so new records for me 1k and 1 mile so happy with that. wishing you all the best sarah.

[@bestofourlifes4725]

Let's go Sarah! Your running form looks so good!

[@wayneevans7392]

Another great post. Thanx guys. I’ll definitely be using your speed sessions in my plan.

[@jessicamoore7429]

Thank you Sarah, you making running looks so easy you always have a massive smile on your face 😀

[@alfiecurnow7429]

Great Progress Sarah! Good luck with the 10k ! I know you will smash it

[@ameliabaxter1532]

Go Sarah! You are going to kill it! I love seeing your determination!

[@julietaandr]

Good work Sarah!! Keep going, I'm sure you'll do great!!💪💪💪

[@eccles0974]

Great video as always Sarah!!

[@gabrielsebastian1459]

Nice work Sarah! I wish you in the best in your run, crush it!!

[@jamesmoss5404]

Hey Sarah well done on your training your doing so well and being consistent abs smiling which is so positive I’m working on my half Pb currently and had lots of hard intervals phew I wish you all the luck in the world stay strong stay positive 👍

[@Stevenc1984]

The tips from Jess were spot on 👍🏻 Good luck Sarah, I'm sure you'll smash sub 45!

[@aerobrain2001]

Good luck Sarah! Your running has been improving rapidly so I have no doubt you’ll do it :-)

[@tonyeaster6861]

Love it - just back from holiday & catching up on TRC content😊

[@ziggyc79]

Awesome video. Good luck Sarah!

[@JustKeepFlowingYes]

Sarah is absolutely CRUSHING IT!!! Love to see it

[@mitchatkins7402]

Loving seeing your progress and how you have now outpaced me!

[@georginakenny2547]

Best of luck for your 10k! You are going to smash it :)

[@kellis6361]

These training for PB videos are great. Good luck!

[@jakeruns10]

You got this Sarah! I need to start working towards my goals but just plain easy running is doing me for now to get strength and fitness back!

[@davesharratt917]

Consistent (weekly) interval sessions over the last 3 months underpinned my parkrun PB last weekend. It looks like you've done the hard work and we're all cheering you on for 10k success.

[@vickyrutter7292]

Awesome, good luck Sarah and leave it all out there on race day!!

[@GammaLoop111]

You've put in the hard work, you're going to do great! Can't wait to see you crush it! Victory lap 😀

[@stuartbailey8124]

Good luck Sarah, smashing it! 🙌🏼

[@jessicacavendish2508]

Love this Sarah! You've got this!!!!

[@leoporto99]

Great training and also motivational video for me. Good luck Sarah!

[@sdantas]

Nice one! Good luck with your 10km PB. I’m struggling with the weather at the moment but also looking at a training session at a time… 7 weeks for my next race!

[@ancazburlis7957]

Go Sarah🙌🏻 you truly are an inspiration of work and grit👏🏻🏃🏻‍♀️all the best in meeting your goals and i can’t wait to see you beat your PB🙌🏻you can do it👍🏻🤗👏🏻

[@chad.haggerty]

You are crushing it!! Well done.

[@notjustamumfromcumbria2563]

Another great video. You will smash it Sarah x

[@kathrynliddiard8457]

Really great to see Sarah’s progress. It makes me think I might be able to bring down my 10K time too!

[@andrewmorrissey2423]

Great video good luck. You have put all the work in so will do it no problem.

[@MonkeyNutsHCocaCola]

Best of luck🍀. You will smash it👍. Love the videos, they always get me motivated. Resting up at the moment got a nasty fall while doing a trail run, busted my knees nd elbows I'm looking forward to getting back to my running 🏃‍♀️

[@gailnewell7208]

Good luck Sarah. I love the running channel videos learnt a lot as new runner. Now I need to set some goals.

[@TheMrMattStephens]

Awesome running 🏃‍♀️ you inspire so many of us 🤩

[@anoziemohiaeri8516]

Good luck Sarah, you are an inspiration as always.

[@trasheaterpeter]

Amazing effort. Would love to get to the event for the final, sounds like good fun.

[@jamesh284]

Good luck for tonight Sarah!!! Take it at a steady and consistent pace. You can do it!!

[@helenalangner3087]

Hey Sarah, I’m currently working on getting back to running after illness so seeing you train really motivated me to smash that sub 45 as well. Good luck for your race & fingers crossed🤞🏻

[@jackstanisstreet1960]

a significant challenge, I am working towards my own 10k PB and all this training advice is so helpful no matter the time you are working towards! good luck

[@chrisryan6013]

You're killing it Sarah, keep it up!

[@jasonree]

Well done Sarah, you said your self trust in the training!! Good luck!

[@emmce2729]

Brilliant running Sarah, very well done!! I'm looking forward to aiming for a 5k or a 10k once I finish this Dublin marathon training block in October!

[@chriscutts9650]

I have full confidence in you achieving your 10k goal Sarah keep working hard and you will get there. 🏅

[@Bilbo756]

Looking strong Sarah! Keep up the awesome work! Wish I could make the final race but the event is a bit too far for us lot down in South Wales! Good luck!

[@pjrkearsley87]

Great work Sarah, you're going to smash it! 👏💪

[@lindsaycoates6778]

Good luck Sarah! You'll be amazing! 🥳🥳

[@rtucker2]

Good luck on your training. Keep up the good work.

[@marcusgrainger3329]

Was hoping for an update on this. Going strong! You'll smash it in 6 weeks for sure.

[@nasher47]

Good luck! The training looks brutal, but I'm sure it will be worth it! :)

[@pdxjill]

I love these training videos, Sarah is so upbeat and motivating! Thanks for the inspiration TRC, I’m off for a bit of speed work! 😊

[@runningchannel]

Really glad you're enjoying the series! Good luck with the speed work 💪 Are you training for anything?

[@TumoRuns]

You’ve definitely got this! Good luck

[@redmantech8167]

Really like this challenge as I’m trying to increase my pace. Great to see the plan and I’m sure you’ll smash 45min.

[@Gr8LakesCamper]

Luv the graphics package on this video!

[@CliveWalker]

Very solid training so far. Good luck in the race on 24th. I'm sure you will smash it!

[@ldburn]

I cannot wait to get back in to training, seeing your plan is killing me 😅 Turns out watching running stuff when you've got shin splints and have to take it easy doesn't help the twitch 😂😂😂 Looks like you're going to nail it, got for it! 🥳

[@danmunnery6951]

Well done Sarah! 👏 Would love to see a video on your Warm Up/Cool down routine please! 👍🏼

[@hollyandersen9394]

I think I will try that final interval session sometime this week - unless there is a beginner interval session you’d recommend (I’ve never done one 🤪). Thanks for continuing to share your running journey.

[@jeaninevelezgavilan1991]

Inspiring❤️ no doubt all the hard work will pay off.

[@TheShazzawebb]

Feel like ive hit a wall with running recently, lack of motivation has really been hard. But I've come back from holiday with a new mindset. Ive watched a lot of The Running Channel videos to get me back in to it so hopefully I will find some inspiration to train for my new goal 🙌

[@laporpo78]

Inspiring video as always 😘

[@thomaselvesjo5752]

Well done Sarah! Looking good. I’m confident that you will make your sub 45!

[@aqasanu1992]

Sarah I'm super looking forward to this. You're going to absolutely smash it 😀My top tip is don't be tempted to try and 'bank' time early on, stay on race pace and then go up the gears for the final 2k. You've got this

[@kataquack11]

Well done Sarah! I'm coming to see you on your final 10k. Best of luck with training and I'm sure you're going to knock it out of the park. :)

[@runningchannel]

Look forward to seeing you there! 😃

[@claireb7146]

Great work so far Sarah I’m sure you’ll smash it

[@johnfeeney3418]

Running my first non-virtual half marathon in 6 weeks. Intervals and speed train are helping so much - I still hate them most days but I see their value. Good luck on the sub 45 10K Sarah!

[@sullyisrunning]

Looks like some great training Sarah, good luck with your race in London!

[@davidcole5304]

Excellent video as ever!

[@ev5386]

Good luck Sarah! You’ve got this!

[@valerieplante4324]

You just motivated me to go for my interval session. I'll try that 5-4-3-2-1 thing. Seems fun!

[@rozknights4809]

Good Luck Sarah, you are looking very strong for your goal xx

[@RobertIanTaylor]

Loving the graphics for the weekly training sessions. Might have done a sneaky screen grab so I can follow it too.

[@rebecca4508]

See you at Battersea! Can't wait to cheer you on and see the culmination of all your hard work, you've totally got this! 🔥

[@runningchannel]

We are looking forward to seeing you there Rebecca! 😃

[@ellencondie6836]

Smashing goals! 💪🏽

[@robbrito8325]

Way to go Sarah! Keep believing in yourself! You got this!