How I Train To Break 40 Minutes For 10k

[@kathrynflannery2889]

I am feeling very proud that I managed to jog for 30 mins and that was only 3.19 km! But, I am a beginner, 53, and a bit of a fatty.

[@runningchannel]

Congratulations! That’s great! 💪

[@goodyeoman4534]

Might be better to stick to walking until the weight has come off, otherwise you risk injury to your joints.

[@melissaahier7401]

@@goodyeoman4534can we please not give unsollicited as vice and wrong information to other ? Congrats @kathrynflannery2889 you are doing great!!!

[@txdang2009]

we all have to start somewhere. don't worry, it will get better with more running

[@Selucus1Nicator]

Couch 2 5k is a fantastic place to start. Next goal is the big 5k. Will probably take about 40-45 mins. Just keep going, you’ll get there!

[@velvetyoodongist]

Gaining confidence going to the gym was such a struggle early on! So glad it’s a common feeling. Currently training to run a half and 50 push-ups without a break! Best of luck for the 10k!

[@AngellicAkima]

This channel is so inspiring. I love that the runners are hardcore but relatable and human. Go go go Jess

[@runningchannel]

That’s so kind of you to say Angellic! Have you got anything coming up?

[@AyaayaIslam]

غعغ😊😊سءءء

[@bmaheswaripatro4625]

​@@AyaayaIslamll, ll ii❤😂🎉😢😮😅😊 no j no hi ni😅😊😮😢🎉😂😂❤❤❤

[@MsTrinichic]

Jess is such a bundle of energy!! Thanks

[@runningchannel]

She really is! 😁

[@SimonWilliamsTutor]

She is... but you can't really watch her videos at anything faster than Normal speed!

[@dresden_slowjog]

​@@SimonWilliamsTutorTrue, for us non-native English speakers Jess and also Andy are on the upper threshold of talking speed. Love my subtitles for some advice uttered under heavy breathing or (very rarely) freaking phrasal verbs or three people bantering at once are hilarious but end up as "misheard lyrics".

[@honor9lite1337]

😅

[@dasreicht]

@@dresden_slowjogdo you know any good German running channels? I've never seen one as comprehensive as the running channel.

[@pauldavidson9120]

The enthusiasm that Jess has is brilliant!! I just want to go and follow her plan as it seems fun. I need to set a goal in actually doing S&C. It is so hard to start!!! Go Jess smash that 10k PB

[@mikestevenson1334]

Amazing how you can talk at those fast paces! The Tempo run is one I've always enjoyed, the speed is hard to resist. Best of luck with the rest of your 10k training, Jess! And yes, it's so cold training in Winter :D !

[@nathaniel23946]

YES!!! this is an awesome video Jess and the Running channel! After running 2 marathons last year, I decided to jumped down from marathon training to 10K training in the beginning of the year. This would allow me to work on my speed/pace so that I could run a faster half and marathon. After 4 months of training, it's race day for me this weekend. Let's see the results and let's get a PR!

[@Bweyg]

Good luck man! Let me know what time you got I would love to know as I'm about to go into a 1 mile race for Track. I want to try to break 5:10 as I'm sitting at 5:19 and I think I can do it but it's going to be really difficult.

[@DOGEonPC]

Hey man, how's the race so far? Did you get a PR?

[@ZahraaBahmad-zm9kx]

​@@Bweygجننزنزمزةنننننننزشة٩سر س. س رس. سرسررؤؤ ؤ ؤرر رؤ رر. ❤

[@nathaniel23946]

@@DOGEonPC I PR by 8 min 31 secs compared from my last 10K!

[@nathaniel23946]

@@Bweyg keep going you got this! 💪🏼

[@WarmArkElk]

Jess follows training plans like Ron Burgundy follows autocues! Sarah: "For this interval, you need to break the world record" Jess: "Really?! Oh, ok then"

[@beatrizrizental2618]

Jess is such a beast!!!!!!!! Rooting for you, Jess!

[@iggalan]

I will be running the same race 😀 . But I'll warn you, this race is free so expect all 33.000 people (which is the max for this race) at the start. The track is fast but with so many people it won't be fast by any stretch of the imagination. Unless there is a special start box, doing a PB in this race will be impossible. I will run it with a friend and enjoy it. Oh, it will be very warm as well, I will carry a small soft flask, 250 ml and salts.

[@EmilyWithers]

Go Jess Go! I have a much smaller goal at the moment, five full push-ups with good form. I am loving watching this series and hope to be back running at the 10km distance someday soon!

[@davidbostock5970]

I have several goals for the next 2 year. Manage to do 5 pull ups, do a full marathon and get a sub 60 10k

[@runningchannel]

How much has Jess improved so far? Is this what you would expect her hardest week of training to look like?

[@luisibarradp3046]

where i can get the training program Jess is doing for 12 weeks

[@lenkaontherun]

So inspiring! I can't quite wrap my head around the paces you run at, Jess! You are sooooo freakin' fast! 😄 I'm just coming off my first half-marathon training, I just ran it two weeks ago. Now doing the recovery with Runna, got one more week of that. And then I want to do 10k and work on getting it sub 60 (first sub 65, then 60, I'm currently at 1:08:14 - new PB I got during the half).

[@jonahinthewild]

Currently training for a 3:45 in the marathon, and my goal in the gym is to get to be able to get 50 pushups in a row! Hoping to tackle a 10k block myself post marathon. Time trialed one this morning after intense training and a long run this weekend, and got 44:50, so I'm excited to see how far I can bring that down with a proper block and taper. Best of luck with the rest of your block!

[@ivylucas176]

Nice one Jess! Thanks for talking about your struggle to go to the gym! It's really hard to feel comfortable in that environment, so well done you! I'm training for Half Marathon in 2 weeks time!!

[@goodyeoman4534]

It's not for me at all. I need to be completely alone when I train.

[@jeromed2]

@@goodyeoman4534 Same, although I like to do tempo runs with someone...No talking while.

[@goodyeoman4534]

@@jeromed2 Yeah that's effective. But I don't really know anyone who runs. However, at the local Parkrun I've figured out the guys with a similar PB to me and we can use each other to motivate outselves which is great.

[@jeromed2]

@@goodyeoman4534 I love to follow a pacer.

[@curtbaxter]

I love this video series. I often think of specific 10k training as an afterthought or something that will result in generic running training. Jess' mentality and motivation is incredible too.

[@runningchannel]

Really glad you’re enjoying it!!

[@cardiogiggoer]

Well done Jess 👊🏻 Mens 10K in Glasgow. Training’s going well. Mostly with my club. Long run bi-weekly. 10 miles, plus. Aiming to beat my PB of 54:05.

[@ulfeliasson5413]

That recovery thing. 10 years ago, yes I had aches but could run the day after a long/hard run. Now, jeeez, I need three days of total rest, lol

[@hola-daze]

I'm loving these videos from Jess - I love seeing how much mindset plays into training (not just the physical side!). I got covid recently in my half marathon training block and the recovery has been just as tough mentally as it has been physically, second guessing where I should be up to... This video is GREAT motivation 🙂

[@runningchannel]

Glad you're liking the series! Sorry to hear about the long covid but so glad you're finding the mental strength to get back into running 💪

[@utkarshanu88]

I partially tore my meniscus a month ago and i just got the swelling back to normal a few weeks ago. Your videos kinda make me sad that i cant run right now but it also motivates me to try and rehab properly and eventually run again. All the best with your training Jess. (I had to turn my headphones down a lot in the start lol, her volume shook me up real fast)

[@drjd876]

Best recovery to you, you'll be back stronger than before!

[@drjd876]

You'll be back stronger than before!! All the best with recovery

[@utkarshanu88]

Thank you!

[@richardruns4cake]

Great film Jess . Love a gym sesh myself and find squats and calve raises make my legs much more bulletproof

[@evenfurre9147]

I have the same goal, 10k under 40. Ran for it last fall, got a stitch halfway and had to walk for a bit. Finished at 40:11.... Very inspiring and motivational Jess!

[@MegzxJB]

I have a half this weekend, then planning on dropping down and training for a 10k, but was feeling a bit nervous about doing less distance and more speed work! But this has made me feel better 👍

[@johnnelson5929]

Enjoying this series! Go get that 10K time! Good luck and appreciating the info!

[@liamberry20]

Yes Jess! Definitely motivated to get back into some S&C. Currently I am training for the Copenhagen marathon so the goal is 2 yoga and 2 Pilates sessions for the next few weeks and then onto the 10k training

[@Stephen-N]

could sit and listen to jess talk for hours. im out from running for a while due to a knee injury but TRC is keeping me motivated to get back to it as soon as the knee allows

[@paotelecom730]

😂

[@rahulmorya1135]

😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊

[@nabinkg7453]

पउउिगयडयणय😅ृणृृढफिपययठडडडढयपपपयययययय ​@@rahulmorya1135

[@honor9lite1337]

Why😮

[@Stephen-N]

@honor9lite1337 why what? Why could I listen to jess? Why am I injured? Why are they keeping me motivated? Why do I run? Why are we here on this planet in space? Why does life exist? You need to be more specific bud.

[@bbjunkie]

Great content as usual, production looking really polished too, well done to all the team on this one

[@runningchannel]

So glad you liked it! Always nerve raking to to try out a new style and see if people will like it

[@djaluby]

I take so much motivation from every video you make. It's always really honest content!

[@markevans8767]

Hi Jess, that was both enjoyable and useful. I particularly liked the reflective moments you gave. It was interesting to hear your thoughts on the training and the impact on you. It is good to know that similar thoughts go through the minds of better runs than me! I hope you meet your goal. Mine is a sub 48m 10k.

[@jacksonm.6549]

I only trained for my first ever 10k years ago. Since then, I've never done 10k specific training and I'm sitting at a PB of 42 minutes. Your video gave me some perspective of what it takes. So much track and intervals. With a 5k PB of 19:45, I don't think I'm cut out for a sub 40 10k, so it will be great to watch you do the honour! I'm into marathons and ultras nowadays. Speed sessions, intervals and tempo runs hurt too much.

[@BuffaloBriggzie]

I love how strong, confident and positive you looked during the first easy run on the Monday. Stay strong, you've got this.

[@kasiad9826]

I'm "Sunday runner", for long time I did one run per week, usually Saturday or Sunday morning, around 5k. When started I had to take walk breaks every 300m as I'm overweight, but then my form improved and now I can do easy run of 10k in 1h22min. So I signed up for race,in 3 weeks and I watch many KZbin videos how to prepare myself for "The Day". I'm trying to get to finish line faster, but 2 weeks in training (3times a week) I realised I don't like running as I used to do-it used to be stress relief and now it's stressing me out. I'm sure I'm over thinking, and instead of following training plan I should just go for run when I feel like I need and enjoy. Ignore all statistics time, pace just be comfortable - this will allow me get to the finish at race day!

[@worldreformmedia6593]

Jess is so cool, I hope she does well in the 10k, I like seeing the weight go up on calf raise machine. and for recovery: foam roll, ice bath 50-55 degrees f for 11 minutes after hardest workouts, you have to try this jess, it makes your legs feel way better and less sore the next day.

[@JDeezle21]

Your Under Armour gear looks cool and you have awesome positive energy ❤

[@runningchannel]

Thank you!!

[@SuperYtc1]

Love these kind of personal videos. The gym is something I've always struggled with, feeling self-conscious etc. So I got myself a bench and some dumbbells. However, I may need to go again to the gym for leg extension machine and some other stuff. Great vid.

[@runningchannel]

So many runners struggle with the gym, it’s so important to know that you aren’t alone!

[@estongbaluti]

​@@runningchannelI struggle with running gym is the easy part for me lol

[@bcpop_]

This is such a motivating and honest video. It’s great to see that others struggle with the same things you do. Shoutout to the entire Running Channel team for continuing to make top quality content that I look forward to watching. Edit: loved the editing style in this as well!

[@ThatRunnerAaron]

I think my problem with the gym is that the progress is much more unfulfilling to see. I’m really not interested in how many times I can lift a certain weight. That’s what makes running so good, it’s so much more quantifiable and satisfying to see when you can run a certain distance in a faster time.

[@johnhopkins7246]

Jess' positivity is an inspiration!

[@runningchannel]

Really is!!!

[@runstokesrun]

Jess is such a good runner, so smooth, her form is beautiful to watch

[@ljharman2541]

I'm training for a 10K at the moment as well. Aiming for a sub-50 but just had a 3 week break due to illness and holiday (although did a LOT of walking on holiday), still 6 weeks to go for me though so time to get back on track. The intervals are the hardest part of the week for me. And I need to up my Gym game. Great motivation in the this video, thanks.

[@curiosityplease]

I love following your training jess! You got this!

[@Cozwantsthatpie]

Always seeing you guys push yourself always inspires me. My running goal is to complete my first marathon in October. And my gym goal is to bench between 315lbs to 150kgs for my first powerlifting meet next March.

[@HS-fm9kv]

Hate intervals but love Tempos, comfortably uncomfortable fun!

[@milenasteffen7480]

So inspiring ! Can’t wait to see Jess smash her 10k!

[@ADAMBLAZEVIC]

I've been running for 19 years and I make it interesting by setting differen goals from time to time, now it is 5k and 10k, I've just got under 45 minutes in 10k and I love the training that comes with it, it is very similar to what Jess is doing. It is hard and intense but it got me unde my goal time and I really want to make it under 40 minutes someday.

[@galleslie4390]

Absolutely brilliant video Jess - every fear pre gym, every mid run "help me" just made me feel so much better about my own training and my own hang ups. Your energy is infectious! I am not training for a race as such and have been following a maintenance plan which has included some very horrid hill runs and my longest run to date which was 20km.....now motivated to enter a half marathon and start training for it.....Thanks Jess! 😁

[@runningchannel]

Really glad you enjoyed it! Go for the half marathon and let us know how you get on!

[@tishtash2302]

My goal is to prioritise two strength sessions a week alongside my running. I'm a newbee runner, and I've recently signed up for my first 10k race! Loving it so far 😊

[@SarahTeamouse]

Go Jess! 🎉 So inspiring to see you enjoy the challenge! Working on a few goals myself, training for my first half marathon and my gym goal is to get my first pull-up!

[@runningchannel]

You'll get there! Which half marathon are you doing?

[@pauljaffray6437]

You can do it Jess. I recover everyday with stretching and iv just introduced pilates. The legs feel fresh everyday. 🙌

[@blakefaulds]

Squeezing strength into a busy schedule, training block, with toddler is proving super difficult! My goal is to settle into a routing of 50 pushups, squats, lunges, and calf raises with a plank or 2 sprinkled in, twice per week. Toronto Marathon (Half) on May 5th!

[@andisterni]

Fantastic video with the fantastic Jess, my goal in strenght and conditioning is to max my farmer carry high knees.

[@runningchannel]

Really glad you enjoyed the video! Jess is really enjoying the challenge

[@yim167]

The perfect video as I’m also training for a 10k race this summer! My goal in the gym this year has been to squat my body weight on a barbell. I’m new to the gym and I can already feel the weights having a positive effect on my running!

[@user-xu4hm4cf3w]

To see

[@rileydickert270]

Started running on and off this past May and decided I wanted to run a marathon in November! Had an injury to my soleus in January and had to stop running, but better now and (my first) marathon is May 26th! Finally getting up to about ~35 miles a week! Hope everything goes smoothly aiming for sub 4! (:

[@cregyn]

Got two half marathons coming up. Copenhagen in 3 weeks time and cardiff 3 weeks later. Training was going well and was feeling confident in getting a new PB (currently 1.52.29) but have had a sciatica flare up in the last 3 weeks, that's showing no signs of disappearing. Going to be an interesting few weeks to say the least

[@kevinmclaughlin2896]

Amazing job on the training, I struggle getting to the gym myself aswell. Goal I think is to get strength training going alongside training for my first ever marathon 😊

[@Selucus1Nicator]

What ever your goals just keep going. It’s amazing what your body is capable of. running can change your life and give you an incredible sense of achievement and satisfaction. Keep pushing guys 😅

[@alexiat8304]

Such a good video! So inspiring. My goal at the moment is to complete all of my running sessions and my S&C during the training for my second half-marathon!

[@KarimAbdelhamid-d9u]

Continue with my strength and conditioning work out until June. I started back in January after an injury and have been following it every week since.

[@lornaperez]

Great video! I'm also planning on using the Runna app for training for a 10K in June!

[@mitchatkins7402]

Thx, Jess, for taking us thru your week's training schedule which we can adapt to our diff paces. You look amazing in your running. Thx for sharing your gym fears, it is quite daunting at first, isn't it? I would like to up my gym to 2x/week. My goal at the gym is to do 20mins on the step-up treadmill as I am training for only my 2nd marathon ever and need some syrength😅

[@Hazelhills]

I'm just ripping off Sarah's goal of trying to make sure I do strength and conditioning at least once a week. I would like it to be twice a week, but I haven't quite managed to fit that in yet.

[@karolina.321]

If your gym has a sauna I recommend popping in a couple of days for ~20min to acclimate to the heat. Allie Ostrander did that going into her world cross country championships in Belgrade, Serbia. Good luck!

[@michaeleaton6249]

great vid as always, well done for going the gym Jess - not my favourite place either! I have just started CrossFit which is class based and i'm told what to do which really helps, i've seen a huge improvement already!

[@bethrobnson]

Big relate to the pre-gym struggle 😂 So interesting to understand the breakdown for the week! My goal at the minute I to just be regularly running 3x per week and sticking to it. Would love to get up to running this often at some point!

[@rachelwatson9334]

Making me motivated for my next run! And always nice to see my local park

[@michelleko6190]

Such a good idea to incorporate a separate gym goal during your training plan! I want to see how long I can plank for by the end of my training block to incentivize me to stick to my S&C!

[@LifeBeautifulMess]

Full marathon in Sept, but have done 2 half marathons this year so far and 3 more before Sept. Planning my longest training run so far for Sun, 15 -16 miles.

[@Miss1624]

Goal is to get back to the gym and do strength training. Push ups are so hard. Go Jess! UA❤️

[@richard73]

Fair play to you Jess,you’re such an inspiration 👍👍,

[@bradpowell633]

If you come and live in Australia for 6 weeks, 25 degrees will feel so nice to race 😂

[@philmay633]

I'm training for a 10km too, hoping to run a sub-40 before I'm 40... I've got just under a year to get there. I recently ran a 47min 10km, but my PB (2 years ago) was 42 mins. So I think I can get there. The hardest thing has been consistent training as I have a very busy job and young children!

[@Adamnealvelez]

I’ve got about 12 weeks until my next marathon block starts and I’ve committed this time to focus on speed and strength. That means my goal is to hit the gym for 2 sessions a week.

[@EggsForDessert]

I really enjoyed this it felt very personable and genuine.

[@brent_f]

I try to incorporate strength training into the routine but sometimes I get carried away and push too hard and can feel the after effects on the next day’s run. Have to remind myself that recovery is the goal. Thanks for showing us your week of training.

[@runningchannel]

Really glad you enjoyed it Brent!

[@NoelSlevin]

My race is in summer, and I’m struggling to train through spring, the weather is so bad 😢

[@runningchannel]

It'll pick up Noel don't worry! Have you found any good ways to keep your motivation up?

[@NoelSlevin]

@@runningchannel not for the running! I've resorted to indoor rowing, and doing more indoor cycling. It has meant I've done more strength work though, so maybe not all bad? 9 weeks until my race, so not a disaster.

[@agenthoini]

(As a disclaimer this is my first time watching a video with jess so have no idea about her background) but if shes running her easy runs at 5:00/km and cando a 10k tempo averaging 4:0x/km then surely sub 40 seems very achievable for her :D

[@runningchannel]

She's working hard to make sure she can do it! 💪

[@FionaWilson-l7g]

So much mileage for a 10k. I bet you smash it! I'm just recovering from a knee injury and am buzzing to even be able to run for 30 mins. Building back up to Manchester half marathon in October. I'd also absolutely love to do ONE pull up

[@SteveSalisbury]

Excellent video Jess. My goal at the moment is not to be in agony a couple of days after a gym visit! Got work to do!

[@sandodo7768]

Hi! What is supposed to be her pace for this race? 4:00/km?

[@PistachioGold]

Love Jess ❤❤ the UA fits are so cool

[@jacobvandermeulen1970]

My 10 K level is about 40 minutes nowadays (male, 61 years old). I have to say your wednesday session is brutal! 10K in intervals, faster than 10K speed! If I was able to run this session this fast, I could run a halfmarathon in 1:24 or a 10K 38:45!

[@robyncm338]

You’ve got this Jess!!🎉🤩

[@robiniddon7582]

When you switch to running in the heat you will sweat so much more (obvious i am sure) so make sure you drink more than you are used to and replenish those electrolytes before the race. Lashings of sunblock and the lightest weight running gear you have. Maybe think about running in a cap now in case you end up wanting to wear one on the day?

[@catherinestothard313]

Well done Jess! I'm training for a sub-2 hour half marathon at the moment

[@johnclarke3126]

Great watching this. I'm following a program to do a 10k in under an hour which would be a big goal for me. Its a race in Greenwich Park with a massive hill you run 3 times. I was 50 secs off it last time so it feels personal 😂. Really motivating and inspiring to watch this.

[@AmidaHanley]

Love this! I’ve entered my first ever race and it’s a 10km. My gym goal is to do a pistol squat💪🏾

[@JBIRDRN8]

You are awesome! I love watching you. You are so joyful!

[@runningchannel]

Thanks you!

[@lotfimebarki2659]

amazing work, love these kind of videos my next goal is to be more consistent with my strength training

[@runningchannel]

That's a BRILLIANT goal!

[@conordempsey8854]

I seem to be in sync with the running channel presenter ATM as currently training for a 3.30 spring marathon - like Sarah - and one of my goals for later in the year is a sub-40 10 - like Jess. The final goal is a sub-90 half so sure one of you will be doing that in the autumn 😂

[@MikiKrejci]

I have the same problem, when I was 20-30 I was at gym daily, now when running is my sport no 1 I have difficulty do do one gym training per week. I do not feel the need to be the strongest anymore :-) But I know that for my run it is important and also I still want to be fit in general not just run longer and faster.

[@olivergoodacre]

Enjoying seeing the efforts for someone that is faster than me, but not so much faster that it doesn’t feel doable

[@Ian-oi2pe]

Great training vlog here. Good luck with your 10k race. Currently training for a 63.3k double in the Gold Coast in July. A half marathon on the Saturday morning and then a full marathon on the Sunday morning. I have the Sydney Half Marathon in a few weeks as part of the training. Then a few weeks after the Gold Coast double, I have the Sydney Harbour 10k.

[@runningchannel]

Really glad you enjoyed it. Sounds like you've got some busy months ahead, good luck!

[@isadijkstra5523]

My gym goal at the moment is to be able to do 1 pull-up. Good luck on the 10k Jess! Your training is looking amazing

[@runningchannel]

Good luck! Let us know how you get on with the pull ups! 😁

[@kara36991]

My next goal is to finish a 10k in three weeks, hopefully slightly faster than my previous (and only) 10k run at 68 min, but if I can finish confidently I’ll be pleased as well. And just maybe push it out to 10 miles after summer…

[@gayleewoo]

Great video, the track session was funny for someone who wasn't going through it. I've been thinking about doing some Bikram/hot yoga during winter to help my running come spring/summer. Some places also do hot Pilates you could maybe try that too.

[@robertandrewsteachingchann7372]

Good work! I find that strength training is more difficult in combination with running. I used to be able to go six days a week and regularly squat heavy, but after marathon training, it became too difficult to keep it up.

[@nigeharrison9528]

Great to see your progress towards your goal. Not sure on the new ‘old school, low tech’ being used on some running channel videos though.

[@runningchannel]

Thanks for the feedback!

[@BillyDickson]

Well done Jess🏃‍♀️👍 I'm in the middle of a. training block for the EMF Edinburgh Half and later in the year (October) the Dublin Marathon. I'm a bit nervous about that one to be honest. 🤣

[@runningchannel]

Good luck! Let us know how you get on! 😁

[@jonm7505]

Great video Jess and team! I am half way through my 8 week half marathon plan. Going well so far. I am hoping to get a PB like I did last month. Although they are a bit like buses, my previous PB before my new one in March was 9 years before that 😅

[@runningchannel]

Really glad you enjoyed it! Congratulations on the pb that's incredible!