How To Run 10km Without Stopping!

Running 10k for the first time is a big milestone as you begin your journey into running, triathlon, or just getting fitter! It's easy however to feel overwhelmed by the prospect of running further than you've run before. Luckily, Mark is here to tell you how to build up to running 10km without stopping.
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[@gtn]

What are your 10km targets? Share them with us 👇

[@andremoreira6229]

I do 10k in 50 minutes

[@andrewthornton6192]

I was around 44/45 mins a few years ago………I’m way off it now!

[@emregirici7415]

I rarely try an all-out 10k in my triathlon training plan. I’d be very happy if I could run a sub-45’ 10k. My current PR is 47:50.

[@MrBraindead101]

I'd be really happy with 10k in 55 minutes.

[@Akshith]

Sub 40

[@probably_not_jim]

Just started running a few weeks ago. I've worked up to half a mile without stopping or feeling like I'm going to cough my lungs out. Goal is a half marathon, so I've got a ways to go 😬

[@thinkislamcheckmychannel]

Try Jeffing. Almost any distance is doable with this after a while.

[@steveb9658]

My target is to get under 1 hr. Did my first ever race this year and got 1 hr 1min 33 secs so reckon with a bit more effort I can do that :) Great video as always guys

[@Nanstar0k]

I hate it when that happens. My goal for my first duathalon was sub 2 hours. I ended up 2:03, I was excited and angry at the same time.

[@Mattbriggs85]

How long have you been running or training for?

[@steveb9658]

Just started last year during lockdown at the age of 50. Did a 10k and half marathon this year. Got some 10ks, a half marathon and a marathon next year. Onwards and upwards!! 👍

[@Mattbriggs85]

@@steveb9658 Kudos, im starting, just signed up to a run club.

[@steveb9658]

@@Mattbriggs85 great work buddy. Stick at it. Best thing I ever did 👌

[@dickiemc8236]

Tonight I'm heading out for my first 10k in over 3 years! I'm on a weightloss journey and I'm just 9 weeks I've lost 3st! 😁 This has given me that extra bit if confidence to go a smash my run tonight!

[@gtn]

You got this!

[@dickiemc8236]

@@gtn 😲 done! Finished it I'm 1hr 4min and didn't have to stop!

[@GregMathis11]

Mark is pure class and seems like a great guy. The way he speaks is relatable for all experience levels and I love videos like this!!

[@VaibhavTipnis]

Last week I was searching GTN videos for first 10k run. I couldn't find one. I did my first 10k run 2 days ago anyway, and a few hours later GTN uploads this video LOL!

[@jmelleens]

Current target is to get back under an hour - the most demotivating thing for me is that I used to be able to comfortably run a sub-50 minute 10km a couple of years back or about a 55 minute just this spring, but due to low activity and gaining some weight over the summer, running a 10k is not nearly as enjoyable as it used to be. But it'll get better. As with anything running and exercise related, patience and consistency will get me there, no doubt.

[@angel0fdeath667]

Doing my first 10k race in November aiming for 1.10 at this stage. Found the precious 5k to 10k plan really helpful and it had me there but then the dreaded injury struck (ankle avulsion fracture)

[@gtn]

Ouch! Hope your recovery's going well, good luck!

[@angel0fdeath667]

Doing well now but it was a mental struggle being unable to run for nearly 3 months, unable to cycle for 2 months. The pool and weights room kept me sane

[@corecreekproductions6533]

Helpful video. My goal next season is my first Olympic Tri… I plan to keep it at 5k three times a week until March and then slowly increase the distance one day a week until I hit a 10k in July - then taper off for a month before the race in August. I did my first Tri (super sprint) this past September with no run or swim training at all and smashed my goal time, so with a little more thought and some training and it should be doable. Not bad for almost 50 years old.

[@lisapet160]

😁

[@alexswanepoel303]

Been running for a month now. Used to hate it. Did my first 10km yesterday and did it in 52 minutes. Training for half Ironman. Really starting to enjoy endurance sport

[@smilowildcat101]

Im going to run 5km against Eliud Kipchoge next week if we arrive before him we win our bib for the olympic marathon in 2024 of course he will start after us but wish me luck please ! Nice video by the way 💪🏽

[@chch242]

Welcome to Bratislava again :-) Old footage, I know. How long did you have spent over here?

[@gummer4england]

12month ago i was 63min 10k, and 6month ago i ran a 39:28 all low and slow running to build up thanks to pages like this :)

[@efrenmontolivo503]

That is amazing. I've been running inconsistently this year and I've only gone from 51 to 46. Hoping that adding more runs and consistency will get to to sub-40 as well.

[@gummer4england]

@@efrenmontolivo503 my 1/2 marathon has gone from 2:30hrs 12month ago to a 91min 1/2 now, keep at it mate focus on the long run and add a interval session to your rota, get the sub 20 5k down and your “halfway there” as they say. Good luck ✌️

[@eightchtee]

My furthest distance i covered was 10.82km 2 weeks ago, but it wasn’t jogging all the way. I jogged for about 1-2 km then walked fast for 1 km then jogged again. But I am here today because I wanted to know how can I go for 10km in one go of jogging.

[@Djuntas]

I like to think if im stopping to run, its because you run to fast. Well could also be a bad day for you, but in general find a slow phase rather than fast.

[@stacylamb5607]

I highly recommend d doing a taper before your race day. It really helps with a performance . I did one race with no taper . It was not fun and when I did the Peachtree 10 K in 1 month later with a taper and shake off easy run the day before it really helped my performance a lot . I started run /walking under 1 year ago by Christmas I ran 5k completely and increased my long run day mileage each week and decrease the following week . Running my first 1/2 marathon on Thanksgiving Day in Atlanta. Don’t forget the foam rolling or use a massage gun. It really helps.

[@ronandraveche2372]

Are on cloudflyer good for long distance run ?

[@daigriffith4465]

You missed the most important thing imo. Train to run, not run to train. A strong and flexible body is going to be faster and more resistant to injure.

[@ronandraveche2372]

What on cloud good for 10km run ?

[@harrybal774]

Bro how we can we maake our mind for a 5k run as I run in the same route...

[@pierce9128]

Current 10k pb is 64min would love to get under the hour

[@muradjam]

Great video thank you. can i run 10k while i have DDD (Degenerative Disc Disease) which’s a type of pain in lower back ?

[@thinkislamcheckmychannel]

It probably depends on how bad it is. Most of thd time you're body will strengthen up if you train slowly and consistently. Do what you can then build up slowly.

[@muradjam]

@@thinkislamcheckmychannel it’s not severe, more than mild, i can run 🏃‍♀️ but i’m afraid of getting injured in my back due to that.

[@wilfdarr]

Leaving just enough time? Planning a route that doesn't allow you to cut short? Does it make me a psychopath that a PB is all the motivation I need and I don't need to play games with myself? In all seriousness, if you're at 5k now, follow this video and you'll be at 10 in no time: Half Marathon ~12 months from your 5k is quite a realistic goal in my experience. But remember, slow is smooth (injury free) and smooth is fast.

[@okasten3393]

Ran 10kms on the track end of last year. Strava said 34mins53, but full 25laps on the track was 35mins15. Going under 35mins for real would be awesome, but needs a proper preparation not totally easy when preparing for Ironman...

[@wilfdarr]

LOL.I HATE YOU 😉

[@stevenagel6096]

I find when your body tells you to stop, its actually just scared and talking rubbish. I find if you push through, the discomfort actually doesn't increase much. SO tell you body not to lie to you.

[@alphonsoelm5652]

Haha, I quite like this

[@dneal6527]

Your body is designed for the wild, where running out of energy when you're away from camp is dangerous and stupid. I like David Goggins' idea that when your body says to stop, you're most likely only about 40% done, the body is always worried about energy and always saves some for the run back. Makes me think of Gattaca... Just remind/prove to yourself that we live in a world where energy is cheap and we can carry it around with us, you can pretty much completely run out of energy and even if you don't have any food you'll still most likely be fine and get home ok.

[@neosho6428]

Just dont stop 😂 I was able to get 47 mins for 10k non stop, with average pace of 4'46. But that was when I was at 64 kgs, now that I am 69 kgs its really hard.

[@GodfatherVII]

You can, my weight was 69kg and I able to hit 46mins. I am already in my 40s 😅 you can do it too 👏🏻💪🏻👍🏻

[@neosho6428]

@@GodfatherVII that's amazing! Will try my best to get there again!

[@BruceWayne-us3kw]

I broke my 45 minute goal months ago.

[@jamiefuhrman403]

Same video for a marathon?

[@Hashslingingslasher-]

Its difficult but if you give yourself 2 full days of rest the run is so easy on the third

[@tonywebb532]

I want to break 57 min. Done 57:07 twice now. For my age I think that will be my limit.

[@gtn]

Next time for sure - you can do it!

[@brausemann8557]

Endurance is something you can improve on for a very long time. You might surprise yourself in a positive way.

[@hineighbor]

What is your age

[@wilfdarr]

You need to pick up 7 seconds over 10k? I'd bet money you can do that, unless you are actually over the hill and your best is honestly behind you... and I'm not buying that.

[@wilfdarr]

One thing I've heard said is “plateaus are exciting because they usually mean there is only one very specific thing holding you back: identify what it is that is holding you back and you will see massive gains immediately.”

[@hamzaelsayed4277]

Is it healthy to walk 10k 5 days a week (50kper week)

[@hamzaelsayed4277]

First time running

[@Free_palestine831]

The reson i serched this:💀

[@weebiegamer4157]

That one Level in Backrooms lol

[@puttemacguff7666]

Just get to the piong Start run and don't stop show us "how to do it" ;)

[@paulgibson3248]

Sub 42 would be nice