How to Improve Your 10K PB in 10 Minutes

[@runningchannel]

↓↓ What distance are you currently training for? What’s your favourite distance to run? Let us know in the comments! ↓↓

[@zabettalkshealth1073]

Still trying to run a 5k without walking breaks

[@TheRafaCGArt]

10K! thanks for your video.

[@gwilymeades]

HM is my favourite

[@BruceWayne-us3kw]

@@zabettalkshealth1073 you can do it. It’s all about how breathing technique.

[@isvetozar]

I want to prepare for a Marathon in october but first step is HM.

[@jemmasykes1909]

I'm enjoying working on my pb times, I done a 10k last weekend and got a new PB of 1hr14mins, that's slow compared to most on here but I'm really pleased and it shows how much improvement I have made thanks to a coach I have working with me 🙂

[@LukasD89]

Keep it up, don’t be ashamed of a ”slow “ time, everyone is doing their own race. Have fun

[@shulimiron6415]

@@LukasD89 you finished the 10k it doesn't matter about time not everyone can run two five k in a row

[@BruceWayne-us3kw]

The only person you should be competing with is yourself.

[@crazyhazy456]

Well done..no time is a slow time..ignore everyone else's time just compete with yourself. 🏃‍♂️💪

[@ArmirSaraci]

Good job on completing the 10K, it's a great milestone

[@caitanyavallabhadas108]

I just got a PB at the Sunderland 10k yesterday, 43.14 minutes, so really happy with that! Thanks for all the videos👍

[@jdaws4896]

Solid time 👍🏻

[@philo0]

Just completed my first half marathon in 1:33:20. Going to train more longer distances as I only run 5ks and occasional 10ks. Will defo use these tips to get sub 1:30 half and sub 40 10k

[@runningchannel]

Nice one Phil! Where was your hm? Hope these tips help you 😁

[@philo0]

@@runningchannel Sunderland City half marathon, was hot and hilly but an amazing experience!

[@kaspermittel]

The running channel also a video featuring andy all about a sub 1:30 hm, It's how I got to run 1:29 myself

[@jdaws4896]

Got a pb last week in Birmingham, got 39.51 so really buzzing. Great tips l will use for next 10km

[@runningchannel]

Amazing work, Jack!

[@gokiwi2642]

That’s awesome, I did a 10k Pb month ago as well & my time was 39.51 😀

[@jdaws4896]

@@gokiwi2642 cool man! I think if we are breaking 40 we should be semi pro.What’s your best 5km time?

[@gokiwi2642]

@@jdaws4896 my best 5k was actually the first 5k of a half marathon race I got 18:45 😀

[@jdaws4896]

@@gokiwi2642 that’s quick, my current best time for 5km is 18.39 (3 weeks ago) . You must be under 90 minutes for a half then?

[@reieli87]

Thank you for all the advice and laughs and inspiring content, Congrats 500k on the road to a million, Lets Go! 💪🤙

[@runningchannel]

Thank you so much!

[@paxundpeace9970]

Something like how to spot good or bad training plans/ advice would be great. They have to match the experience and the aimed goal.

[@runningchannel]

Thanks for the great suggestion! There's some really bad training advice out there 😣 We'll see what we can do!

[@jonathanhall2840]

Jemma - your time is your business. Keep going. There will always be someone faster than you and someone who is slower. Well done on your new PB.

[@marcobach]

Congrats on 500k subs! Keep up the great job

[@runningchannel]

Thanks Marco!

[@thedolenorway]

Training for a 50K, never raced a 10K, so when I do it will automatically be a PB. Racing a 10K is a little terrifying to me, I'm slow enough that I'll be out there almost as long as the elites for a half marathon. I think I would have to negative split it and possibly leave some time on the table to handle it.

[@lindleyberkow5964]

Training for a 5k time trail effort on the track. Local track club is having Tuesday all comers track meets though June 14th. I plan to give the 5000m a solid effort on the track. Hopefully will have some runners out there at my current level to help me though it. Current 5k BP 21:32. Training for 20:00. Will be very happy with anything 20:xx. Favorite distance 10k are 1/2 marathon.

[@runningchannel]

Hope you can break that 21-minute barrier!

[@paxundpeace9970]

If you run 5K sub 30 min round up, add one as an ambitious target and two minutes for a more casual and double that time for a 10K that would be 62 or 64 minutes as an goal.

[@GregorioRosson]

The quality of your videos gets better and better

[@runningchannel]

Thank you so much!

[@smally8499234]

I just got a new 10k PB last week at the Sydney 10k 34:59, but there's always room for improvement.

[@mikelldaley9078]

WOW ! NICE

[@goodyeoman4534]

Any improvement since?

[@smally8499234]

@@goodyeoman4534 No, I'm injured at the moment unfortunately, so no running for me at the moment.

[@kevinandlisa4807]

Thank you soooo much for including Mile conversions! 🎉

[@eclipse067]

Juste beat my PB this morning with my first sub40 in 39'34😁😁😁

[@runningchannel]

Fantastic!

[@JimmysGarden]

This has come too late for my next 10k race in 3 days time.... I'm hoping to be better than my PB of 52:58, I'll be using your training plan next time, thank you for this good video. Keep up the great work. 👍👍

[@runningchannel]

Thanks for being a part of the TRC family, Jimmy! Hope the race goes well 🏃‍♂️

[@melissahenault-rondeau9557]

Training for a half marathon at the moment. I wish to go sub 2 hour...We will see :) thanks for the tips!

[@jassaljs]

Nice to see you both! Congratulations on crossing your half million mark👍

[@zabettalkshealth1073]

1) run your first 10k 2) congrats it's your pb

[@CaptainBrash]

I've got my first marathon in April, then after that I'm going to start hitting the lower distances, fun summer stuff. Trying to get 1 mile, 5k, 10k PBs. My last 10k race was only several seconds off my PB but on a much harder course so I think I can already get a personal best in that at least.

[@pandeynitindr]

Hi, i know this is not related to the video you posted but i wanted to give you two suggestions for topics you could take up in future videos if you wish. One is how to INTERPRET Lactate Threshold tests and how to use them to plan your training, not just how to do the test. And the second topic i would like to suggest is the use of Lap button in rhe Garmin watches, how to use it to improve your training. Thank you.

[@runningchannel]

Hi Nitin, thanks for the great suggestions! We'll look into it and see what we can do 😁

[@georginarebera5465]

Got a 10km in 8 weeks ! This couldn’t be better timed ! Thanks 😊

[@runningchannel]

Good luck in your 10km! Let us know how you get on 😁

[@HorrorCraftPlaysMC]

Funny this released a week after I got a new 10K pb, improved it by over 3 mins going from a 47:40 to a 44:27, and I followed most of the workout routines and pace strategies this video shows. Hoping to get after sub 40 someday in the future 🏃‍♂️

[@runningchannel]

Good luck!

[@igordragoslav9672]

How long from 47.40 to 44.27??

[@HorrorCraftPlaysMC]

@@igordragoslav9672 1.5 months, during that time I was doing 6-7 day weeks of running, averaging to about 35 or so miles a week. I have some running experience from cross country about 6 years back tho which I think has definitely helped.

[@igordragoslav9672]

@@HorrorCraftPlaysMC that good progression mate

[@HorrorCraftPlaysMC]

@@igordragoslav9672 thank you!

[@atmis5552]

I’ve never seen a combination of “tempo+hill”. That sounds like a really good workout

[@SotaMaehara]

Thanks for the tips, will need it for my next one 🔥

[@runningchannel]

Good luck! Where is your next race?

[@fabsterun]

How to run a faster 10k. Pro tip "run faster" 🙌 . Currently on week 4 of your program its going amazing

[@runningchannel]

Great work!

[@heggybhoy82]

Im running a 10k race next weekend, hoping for sub 42 but sub 43 will do 😊. My last 10k was last october and i hit sub 45 on my first try. Got 20m 18s at parkrun last week too 👍

[@goodyeoman4534]

What times you on currently?

[@heggybhoy82]

​​@@goodyeoman4534 41.17 but haven't did a fast 10k for a while I think I'll be in sub 40 territory now. And I'm 19.12 for the 5k now👍

[@goodyeoman4534]

@@heggybhoy82 Good times. I'm about 19:45 for the 5k and haven't run a 10k in years so am going for a sub 45 at Hillsborough in a couple of months. Kind regards.

[@heggybhoy82]

Good luck mate , you should get sub 45 10k quite easy with that 5k time 👍

[@mophuis1970]

Would be nice if you talked about the age/state of your shoes....if it's been while since you upgrade or replaced then maybe consider new shoes too 🙂

[@Stuart-Taylor]

Could of done with this prior to today's 10k 😂 one to save for my next one though

[@runningchannel]

Absolutely! Well done for your 10K today 💪😁

[@jasoncooper1898]

Hi guys how do you no what pace to run on a 10 miler... my 10k is 37 40 half marathon 122 thanks ??..

[@youngy76]

Can you do a video on the MAF 180 method please.

[@margarettunney3620]

Ran the Sunderland 10k yesterday time was 1 hour and 1 second. But I beat my husband.

[@runningchannel]

Hahaha love the competitive element Margaret 😂

[@Hughbens]

Slow

[@murshizimahadzir8459]

I always trying to improved more

[@chericebt4332]

Cudos to Andy running and talking in hot weather

[@a18y34]

Hi! For workout 2 what's recovery between sets? Thanks

[@briankerr2989]

Can you tell me on the tempo and hills workout, on the 10 x 30sec hill runs, is it 3 min jog between each 30 seconds?

[@SuperWaveygravey]

How do you work out what your HM and 10k pace are?

[@springbok7902]

To get my PB I think I need to sort out my High Easy HR rates. What are your views on MAF base training as a starting point?

[@I_Echion]

(Some?) Polar watches have also a Race Pace option.

[@daanlinders7997]

Yes my polar vintage M has. When you want to start a run on the top right there is a setting button when you press that there is an option race pace. I believe you can than set target distances and target time. I don't know exactly how this works, because I never used it myself so far

[@allurajsekhar4142]

Running schedule and multivitamin and some medicine

[@BruceWayne-us3kw]

My fastest 10k is 44’37”. I did it last year.

[@andrerangel5256]

Realy ???? Just come back from a race, and just made my 10k pb (59min). Could use this video lol

[@runningchannel]

Hope it helps for your next PB attempt!

[@na-dk9vm]

Just looking for people opinion : Now many miles per week (minimum ) you have to run or how fast per mile on your runs you have to be moving to be considered an ""athlete

[@marcleong80]

Love the location

[@runningchannel]

Gorgeous location, isn't it? 😍☀️

[@adoftlyngdoh6252]

I have just started training to run with a pace of 4/km but I found quite difficult to increase my speed after this pace. How can I reach a pace of 3/km....

[@sohelshaik9377]

I am 21 yrs old and im with suffering with backpain (sciatica) from 4 years Mai I go for running Replay plz

[@B-Where]

Video Idea-Who can get the most intensity minutes on Garmin Connect in 1 week.

[@augustusgreen7881]

Congrats

[@runningchannel]

Thanks Augustus!

[@gwilymeades]

That looks like a great place to run. Does it help to train in the heat for a colder race? (kind of like it's beneficial to run at high elevation for a lower elevation race?)

[@ataufiql97]

My fastest pb for 10k just 53min 😢

[@runningchannel]

That's a great time, well done!

[@andersonteo4879]

Beautiful place to run, though it seems like a never ending road.

[@cantworkitout]

you really should have at least tried explaining the mathematical equation at least a little so we, the viewers, know what to calculate... that's a formula, i assume t is time and d is distance, but there's 2 of each, which suggests there should be 2 different times and distances. t2 is the target time that can be calculated by the rest of the formula, but then what time and what distances are t1, d1 and d2 supposed to be? i also notice there's an exponent labelled "alpha" so what are we raising it to the power of in the formula?

[@Running_LoveR-Jh]

I need weekly chart From India

[@janettrigwell8851]

Need to find s race

[@allurajsekhar4142]

Please tell me Indian runners 5k,10k 14min 10k 30 min some tip

[@blackplastic420]

First

[@patrickedwards5804]

CEO's pet!

[@themechanic4409]

Run faster

[@runningchannel]

If only it was that easy 😂

[@RandhirSingh-rs4ky]

What's pb?

[@dresden_slowjog]

personal best (also: PR, personal record)

[@JustKeepFlowingYes]

Personal best

[@RandhirSingh-rs4ky]

Kk thanks both of you

[@urban2153]

Peanut butter. That's how we call it. Makes it a bit more fun, not as serious.

[@RandhirSingh-rs4ky]

@@urban2153 oh yea relatable

[@PALOsvk]

Sorry, but the very first tip should be - kilometers, kilometers, kilometers (miles, miles miles). Just run as much as possible. Do not need to be fast pace (of cours you will do the intervals too). More you run, your PB will be faster. 4 times per week? Heh? At least 6x per week ,preferable 8x per week with 2 double days (morning/afternoon or afternoon/evening run). Really trust me I am runnig more than 20 years.

[@谢春晖-k4t]

what?10K in 10mintues？