How to Break 40 Minutes for 10 Kilometers: Your 12-Week Training Guide

[@leegrantham]

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[@L0Ls0ul]

I realized that a big part of how fast you can run is how fast you think you can run. Once I believed that I could run sub 20 minute 5k I did it on my first try. This structure you proposed here is awesome for building confidence. It's nearly impossible to finish the sessions as outlined and not be convinced that you can run a sub 40 minute 10k. I don't think I could run it right now, however if I increased the duration of my interval sessions and managed to survive key workouts like 4x 10min @4:00 pace or even better 2x 20min 5k I'm beyond a doubt convinced I'd nail it.

[@leegrantham]

1,000,000%!

[@KB-Runner]

It sounds so simple. I've had my goal of 45min on 10km for several years, but havent attacked it the way you describe. I will try your method and see where it will take me. It will be fun!

[@leegrantham]

Please do report back, I wish you well on your pursuit!

[@timkavanaugh6474]

How’s it going so far ?

[@KB-Runner]

@@timkavanaugh6474 Its actually going pretty good so far. Last week I succeeded with a sub 46 min 10km. Beating my previous PB with over 1 min. So now I'm leveling up, starting with 10 seconds faster per km on my intervals.

[@primordialburst2935]

Awesome video Lee - finding them all super helpful. Currently experimenting with the interval work to try and chase the 40 min barrier on my 10km, and have seen times dropping very quickly, so thanks for that!

[@leegrantham]

Great stuff, it will be brilliant to catch up once you've nailed it!

[@Bort_here]

Nice video mate. Starting pfitzinger hm plan next week but I’ll try give your methodology a go following the race and write my own 5k plan

[@leegrantham]

Enjoy it, I was just discussing it. Make sure you get enough rest/recovery. Thanks for commenting.

[@rudolphleroux47]

Good video. Well explained!!

[@leegrantham]

Thank you!

[@habitualmitchell1457]

going to put your plans into play and target both 5km and 10km pb which are both 4 years ago

[@leegrantham]

Top effort - where are you at right now?

[@hallpt2793]

Really helpful how you give the guidance of 10% faster/slower than race pace for the intervals and long run. Do you have a metric you use to determine your recovery run pace compared to your easy run pace? Sorry if you’ve answered this in another video.

[@leegrantham]

Thank you. The 10-20% slow/faster helps your biomechanics work at around race pace, and of course, running faster will help your "running economy" at race pace. The recovery/easy runs are all about effort, and the purpose of recovering or refreshing up the legs. This video hopefully explains that better: kzbin.info/www/bejne/fKbcmGB7p8acnZYsi=IQa1_2tfj5Ci0R4w

[@YES--OK]

Awesome video. If you did the interval training on a Wednesday and the endurance on a Sunday. What should you do the other days of the week? Say Monday and Friday?

[@leegrantham]

It depends a little on how many times per week you are running, and also how much other sport/fitness you are doing - but your other runs should be very easy, and recovery runs. Something like the following: M - Recovery run T - Easy run W - Intervals T - Rest F - Recovery S - Easy S - Long run

[@StreetRacersCy]

@@leegrantham Thanks for the info. Is that mandatory to hit the target? Meaning, what if you did only W/S?

[@leegrantham]

@@StreetRacersCy It's a common question - but a good one. If you only did the key sessions W/S, then your body wouldn't be robust enough to handle the stress of going fast or long.

[@StreetRacersCy]

@@leegrantham The problem is that if you're doing weight training for hypertrophy it can be challenging incorporating running (cardio) daily. There's the danger of burning out, overtraining, burning more calories than needed etc. While if you keep two days a week just for running you may be able to recover and keep a balance between the two. I assume you will still eventually reach your running goal, it will just take longer, correct?

[@leegrantham]

​ ​ @StreetRacersCy It all depends on what your goal is. If you're trying to build a great physique, with reduced bodyfat through running, and weights to add muscle - then, try a very slow weekend longer run (starting from where you're at now), and then a 12x1min with 60 seconds rest mid week. If you're trying to run a fast time, or become a better runner, then add more running (easy/recovery). You won't lose muscle by running these amounts - just eat clean and well, and you can do/have both. Does that make sense?

[@mr__kk]

hey man, thanks for such a great video. is it okay to manipulate the rest times or do we have to keep it consistent at 60s? i feel like it will be hard to jump from having 60s rest intervals for 20x2min intervals to 2x20min intervals

[@v.vag.8013]

You dont jump from from one to another. You should have at least 8-10weeks between those two workouts. If you at all are capable of going to 2x20min. I get it what is trying to say is with all the sessions and progressions you keep the same 60s rest in order to the the body to recover fast. If 60s seems too little of a break than start with 10-15 to 20 times 30s accelerations with 60s off in between. That is how I started again with intervals a month ago. This week I did 20x200m (41-42s) with about 65-75s rest on a hot day. If I try to do a longer interval like 1k @ 5-10k pace(4:00-4:10/km) it is still veeery hard for me to do only 60s rest in between. Next week for example I will try to progress to 15x64-65s(300m for me) and keep the same rest of 65-75s.

[@leegrantham]

You get used to it really quickly, the heart rate will be higher during a 2 minute interval than a 20 minute interval, so within 2/3 sessions, you'll get the beats down to where you'll be comfortable to go again.

[@qigong1001]

This plan is spot on. The one caveat would be, be realistic about when to achieve the goal. I know some who went from 40 to 20 minutes in a year, and others in two years. Others in 6 months! Age, weight, anatomy, time, stress….many factors. GET A COACH OR CUSTIM PlAN, if U are serious so u don’t waste time.

[@leegrantham]

"If you are serious, you don't waste time." 🔥

[@7MonsterKd]

Hey Lee I just started running in March and im taking it very seriously. So far I am around 65 miles in. Currently working on my first 20 mile week. I am very heavy at 230 lbs and my mile is slow around 15 minutes a mile. But I am able to complete a 6 mile run and my workouts usually switch around 2.5 mile runs and 4 mile runs. I have been thinking about why am I not getting faster. I will incorporate speed interval training now- your video has helped. Is there any other reccomendations for slow runners who are just getting started?

[@leegrantham]

Hello mate, that's a good question, and I'm going to give you a bad answer. You're 2 months max in, and already you're up to 20 miles per week (+ your searching how to get quicker on the internet). This is awesome in itself because you've probably inserted that positive habit into your routine by now, and you're hungry for more. The trick is to keep it fun and enjoyable. The more you enjoy it, and look forward to it, the more likely you'll stick at it, and progress will come naturally in the beginning. If you are completely new to running, and haven't done much sport at all previously, your body will still be figuring out how to efficiently move over the ground. Think smooth and light at this stage, because fast follows. After 8-12 weeks, insert a light interval session. This video below is the perfect start. Remember, everything gradual - so that your progress remains in the uptrend. kzbin.info/www/bejne/nJfOp3uBgcR4sMUsi=i9uF6VhK3Mq1zDBk

[@keithbowden4248]

Looking forward to trying this method Lee. After 11 weeks of the Interval / Long run and Recovery / Easy runs training and prior to the race day, what would you advise as a proportional taper for the last week?

[@leegrantham]

That's a good question. It's not as important to taper for shorter distance, but you still want the freshness. For a marathon and beyond, I'll do my final interval session, 5x10 minutes (marathon pace), exactly 9 days before, and then 3x10 minutes (4 days before, at marathon pace +10%) - which should feel easy. For a 10km or half, I'll do 8x1km 9 days before, and then 6x1km (10k pace+10%) 4 days before. A training session takes 9-11 days to soak in. Those reduced sessions 4 days out, are to keep the zip in the legs, without tiring.

[@keithbowden4248]

@@leegrantham many thanks Lee.. it's great to have such uncomplicated content that I can try implement practically 🙂

[@edh3621]

Weird. Exactly 12 weeks from tomorrow for my race. Welsh running at the moment is wet. Hopefully drys up soon.. Thanks

[@leegrantham]

But in return, you have access to Snowdonia! I'm glad the timing is good!

[@krisrampersad8159]

Won't running 5m/km to 4m/km a little unrealistic ? I'm trying to cut down from 6m to 5m per km right now . Only been running approx 3 yrs , 43 year old male. No running back ground.

[@leegrantham]

What does your current training plan for the week look like Kris, and what are you training for?

[@krisrampersad8159]

1 long run approx 12km , 1 interval run and 1 tempo run approx 20min per week. 2 days weights

[@mervwignall5822]

This is my A goal for a 10K in September. Your content makes a lot of sense to me and plenty of time to try it all out. Also want a 18:XX 5K in August.

[@leegrantham]

So good to have goals in place, if you already feel for, there is plenty of time before August/September, so you might want to set yourself a time trial target for 3km, 7.5km, or a session, for example, try to run the fastest accumulated time for 20x400m(60 secs rest). Good luck!

[@mervwignall5822]

@@leegrantham just in from my first 20x60s. Average interval pace 3:45/k. Wasn’t expecting that, definitely looking forward to extending the efforts in a couple of weeks 👍🏻

[@MrAndersson579]

Did you achieve it?

[@mervwignall5822]

@@MrAndersson579 no. I ran a 19:17 and my Achilles was injured the day after, so I suspect it was weak for the race. I might go again next weekend.

[@AzizHaddad]

The philosophy behind this is quite unusual, thought your target pace should be a small chunk of the work and instead you should do sessions faster than your target pace (intervals) and slower (Tempo + Easy)

[@leegrantham]

They're not mutually exclusive.

[@zhozhforever4047]

Never try to replicate this training! Never! No need to do 2x5km at goal 10k pace. It’s a killer workout and will burn you.

[@leegrantham]

Incorrect.

[@gerson7366]

It's actually a really good workout. Cause 10KM is usually your lactate threshold pace. So if you grease the groove and split your 10KM into 2 parts. That actually would save you from overtraining. Killer workouts are for people who really want to progress. It's not for everybody plus sub 40min 10KM time is at the sub elite area. So yeah, if you are a new runner this is definitely not for you. If you are weak mentally, not for you too.

[@zhozhforever4047]

@@gerson7366 completely wrong. 40 min 10k is mediocre level and need to be trained accordingly. Thus no killer workouts and no bs. Some 2-3(1k @hm+1k@ 10k) reps will suffice. Of course you can do whatever you want with your body but this is useless

[@gerson7366]

@@zhozhforever4047 riiiight mr. sub 2:30 marathon guy. Sub 40 is mediocre? Right..

[@zhozhforever4047]

@@gerson7366 😂

[@Space-D-W]

Fabulous info Lee thank you. So you can use this formula for a slower pace? I.e. a 5min km pace? I have started this week hoping to get a sub 25 min 5k, then im gonna try and do a sub 50 min 10k x thanks so much it’s so helpful

[@leegrantham]

Thanks for the comment. Yes, you can! Exactly the same formula, this is a video I made on the same idea with 5km. kzbin.info/www/bejne/laO0qouYbpqJa9Usi=xXLQsEuiIqjJKutU Good luck with both!