How to Run a 10k PB

[@potblack7951]

The delight on Mary’s face when she realised she’d gone sub 40🙂..there’s no better feeing than when you surpass your own expectations!

[@tomascanevaro4292]

Just as this video comes out, it's 6:38 AM here and i'm getting ready to go out for my first official 10k race :D Aiming for a sub-50 PB, ideally 48 to 48:30, wish me luck!

[@lanbroghini]

Good luck

[@marybridges9606]

Good luck!!

[@tomascanevaro4292]

Just got back. 48:27 according to Strava!

[@Stevenc1984]

​@@tomascanevaro4292 Well done! 🎉🏅

[@implodingslowly]

@@tomascanevaro4292 Amazing!! Great job!!

[@gracebridgman1914]

I love it how much Mary is smiling in this video!! Such an inspiration Mary, a sub-40 10k is also one of my life goals, and you've helped me believe I can do it as a female runner!!

[@marcok5412]

Just smashed by 10k PB yesterday too by over 2 minutes: consistency, structured training and increasing mileage gradually. I went from sub 40 to sub 37 in less than a year.

[@lexington476]

Well we all knew Mary was a baller from day one 😎. The channel should be called Mary Runs with her Assistant Ben 😀...just kidding. Good job, I cannot run a 10K that fast, I've barely done 54 in the 10K.

[@daviddiazlife]

😂😂😂😂😂😂😂

[@maurorenard82]

Hi! I have started running seriously in January. I have been playing tennis 2 or 3 times a week since 2013, and many of my matches last more than 2 hours. When I started running, I just wanted it to complement my tennis fitness, as I considered myself a tennis player, not a runner. However, I am loving the journey very much. I discovered your channel 2 weeks ago, but I have already learned a lot. Now I consider myself a runner as much as a tennis player. Anyway, in my last 2 weeks I have been improving my 10k PB from 55mins, to 53, and today 51 mins. Mary’s PB and the idea that sometimes we stop ourselves with our wrong beliefs is helping me a lot. Thank you!!

[@oliviacampbell4246]

Congratulations Mary!🎉 absolutely incredible. Love your channel & all the content. “what if you are capable of more than you thought you were” SO TRUE. One of the many reasons I love running

[@PhilyBowden]

Bloody buzzing for you Mary! Those runs where you completely surprise yourself on the day are just the best, can't wait to see what you do next!

[@ADAMBLAZEVIC]

Thanks for this, this year's goal for me is a 10K PB, sub45. I started working with a coach and he introduced rest week to me. Unfortunately I was too hyped and did too much so at the moment I'm lying in my bed with a flu, so yeah, I learnt the hard way but now I know, rest week is really important, train smart and don't overtrain.

[@robnbyrd2475]

Good vid that you explained in your own way that motivation gets you half way but discipline gets you to the goal.Good job!!!🏃🏿‍♂️👊🏽

[@meganelizabeth-]

Love so much about this video. Would be interested to learn more from Mary on nutrition, strength, mobility, and recovery as a female athlete! Currently dealing with RED-S myself, keen to hear about fortifying for the long run and building up bones/joints to avoid injury. TA!

[@sarahruns262]

I’m not a doctor but my doctor told me to take Vitamin D, iron supplements, and to eat more. I fixed all that and my REDs was fixed!

[@sarahruns262]

Plus, I feel way better and have been running better too!

[@mailorlee2]

There is just something about Mary 🙌

[@surreytrailgoat5469]

key point - not to let work taking over. so so true. should learn this lesson one of these days.

[@MichaelKnopf_florida]

As always, thanks for all your helpful insights and honest evaluations, I’ve become a better runner because of you guys

[@run.rahul.runitall]

Thanks for your videos. I follow you and Mary on Strava. I was impressed upon checking your HR zones for the run regarding how effortlessly you change from an easy 5km profile to a 15k one and then to a competitive 10k or 21k one. I liked the idea of being aware of your feeling more than the actual pace/HR.

[@triplendk8404]

A little late reply but just subscribed to this channel. Ive probably seen 40 over videos, truly inspiring! The information been really helpful. Thank you guys!

[@fkoti]

So inspiring Mary! I am currently training to run a half marathon in June, so this is encouraging. Thank you for sharing your experience, and well done!!! What an achievement.

[@benitoramirez6523]

Congratulations mary,you really enjoy running and thank you

[@markhill8590]

Did my first ever 10k last night with a finishing time off 38:47!! Over the moon was expecting a sub 45 but even surprised myself

[@sharonelliott7481]

Only just found you guys but im so glad i have your running videos are so inspiring and has encouraged me to stop thinking how old i am and just train a bit more to see what i can acheive

[@Ali94749]

I remember when Mary was training for a sub20 5k! Really inspiring!

[@cpruns4501]

Awesome video and great info. I love the one about the daily training. I used to be that guy who could only get motivated when I had something in the pip to train for. Once I made the switch to making the daily run the reward and the races are just the icing my entire body reacted huge. That's the key right there for sure:) Well done and congrats on the great PB.

[@samlunger8777]

Brilliant! Congratulations, Mary! I am truly inspired!

[@dresden_slowjog]

I'm neither superstitious nor obsessive-compulsive disordered but I think laying out ones favourite running kit the night before a race is just beautiful. It reassures messy me that I don't have to frantically search for my HR monitor or other bibs and bits in the morning just before the race and helps me find sleep. Fav race kit sure boosts mood and confidence.

[@philliphickey2687]

Awesome achievement on your PB'S. Great to see a running KZbin channel wearing Topo shoes. They are my favourites. Love your channel keep up the great

[@lesteryip8771]

Stumbled upon your channel yesterday. I'm just surprised by the relatively low number of subscribers given you produce contents with such high quality. A lot being said from your videos just resonate with me. You are not regurgitating something that others have said but it's something that you've really tried and your experience out of from it. Keep up the good job. Love your videos. Mary, great run!

[@irawhitlock1084]

Great coaching and running. Congrats again to you both. Like the sound of the Kipchoge sessions. Just started my first Marathon plan and might utilize those.

[@moonusfaceous]

Another corker of an episode. Thank you 🙏. Fabulous honest content. Have really taken on board the 'listen to your body approach during races'. Just about to do a timed 10K as last Sunday run before Cambridge Half next weekend. Once again, well done to you BOTH for amazing progress.

[@chrisvanbuggenum871]

Absolutely wonderful.

[@francismckenna7338]

Fabulous Mary. Very inspiring

[@s.aitken5241]

So many congrats Mary from Alaska 🏔️🦦🦅

[@JBIRDRN8]

Mary you are amazing!

[@liamroche1473]

This is such an extraordinary leap! And even better because it was a surprise to you.

[@donalmctavish2127]

Great video. Good point about no specific runs ro train for. I used to have to enter races to motivate myself to train. I've only run two races since 2020 when I started running again and I'm training more than ever. Currently following a traing programme on Garmin for a sub 1.40 HM time trial. I'm not planning on entering any races soon and I'm happier than ever with my running.

[@anutinpenkul7415]

Congratuation with Mary , very thank for tips and experience from this channel . I come from Chiangrai , hope you visit my city ^^

[@MrNewnham89]

What a brilliant video. Love the format over the week and the beautiful views. Congrats on the PB!

[@mikew6840]

Living in an awesome place must also help that consistency! 👏

[@andrewcollier3495]

Congrats on the PB, if you guys are ever in Kuala Lumpur give me a shout.

[@shaocristal]

I ran a 10k race 1 year ago and suddenly cut 2,5 minutes off. Alot of people got PB's, later found out it was 9,55 km long. Not uncommon with short races I've learned. So: Run a short 10k would be my advice for a 1+ minute PB!

[@nicksrunningandadventureschann]

Well done Mary 👏 ✔️ 👍 looking forward to getting back to Thailand next February so fingers crossed I'll be able to do a couple of races

[@marybridges9606]

February is a great time to visit and race 🙌🏼 hopefully we’ll see you at one!

[@nicksrunningandadventureschann]

@@marybridges9606 hopefully 🙏 well done on your PB

[@dimitar297]

Breakthrough season.

[@carolinebray82]

I'm training for life. Easy enough. I really like those rest days too, and it's hard for me, usually have to go for a walk or something 😎

[@christianschobinger1131]

Just awesome 😎

[@Mylifeinthreeminutes]

Really impressive stuff! Really Inspiring at 42:30 is my current PB and sub 40 freels impossible. Before you left the UK you spoke about coming back for London Marathon or another race and seeing if your heat acclimatisation gives you an edge back home. Any races in the UK on the cards in 2023? ☺️

[@Stevenc1984]

42:30 is pretty close to be honest. Depending what your training looks like now, I'd say 6-12 months of solid work you'd have a good chance of going sub 40.

[@sheelaghconnor3694]

Fantastic Mary 🎉an inspiration to us more 'mature' ladies 😎 I'm interested to learn more about the in the km repeats. I do all my running on the road - no tracks near me unfortunately 😕 keep it going guys 😁

[@wojciechbladowski542]

Many thanks for that video! I terms of feedback, you have some great footage there :) though what I would enjoy even more would be a table or some split of the numbers you speak of thrown at the screen just so I can have my head around better; unless that was not aim of this video :P

[@relax101mag]

Really helpful thanks

[@juliemckie72]

Congratulations both of you on your recent PB’s 🎉 A really valuable video that I hope will help me achieve my running goal this year - I do sometimes wonder if it’s possible to bring out your best without a coach?

[@bighorst100]

I love what ur doing! Keep goin! And im impressed by this Step Challenge you talked about... That must be like 50k steps a day if im not wrong 😯

[@elinaq750]

Question: 6:30 can you do a video on how walking aids with running? I am a hiker and walk 20KM (single day training) on Thursdays and 40 KM on Sundays. Besides running twice a week. I haven't noticed a difference yet but I think and hope it will come!!!❤😊

[@genedollaway6466]

Nice follow up video for last week, great idea. Don't know if you can say but would love to know what brand of leg massager you went with,can't quite tell. I'm really thinking about getting a pair. Best to you both and thank you for all you do for us.

[@11tobago]

Congratulations Mary fantastic PB 👏 can I ask what the gorgeous pink kit is 💗

[@owenaw]

Love the content and have honestly been binging it since I started running months ago! I just have one tiny remark: you guys have a PB training plans for 5k up to half marathon but no Marathon PB training plan p.s. understand that such a plan is far from needed by me just minor OCD 😂

[@PoetWithPace]

Well done champ 🏆

[@irisr4536]

Mary is a total badass!

[@Metallicass2222]

Topo Athletic for the win!

[@stevedarunner5736]

Great video and well done to you both. Are you planning on making another video on Ben’s specific PB takeaways?

[@vacationmode6286]

I love Mary videos!! I just bought some Topos they get here tomorrow -- cyclone 2. Which shoes do you run in? would love to hear more on Mary's double run days.

[@broadse1]

Would love to get some insight to the strength and conditioning you are doing for running-particularly the sort of kettlebell workouts you are doing.

[@JamesMartin-gl8gg]

Great nuggets of information you given us. Question to double-check what you said is doing 2km repeat a good way to improve your speed at longer distances, ie 10km half and full Marathons?

[@ThisMessyHappy]

Thanks James. Yes Mary was doing stuff like 3km repeats as 2km at 10 seconds under marathon pace then immediately 1km at 20 seconds under then 2 min rest and repeat 2 or 3 more times. All of her interval efforts were just under Marathon pace up to 10k pace but no harder

[@timothyheck4324]

Thanks for the tips! Enjoyed as usual. Question...having acclimated to the warmer climate, do you think your performance will increase measurably when you eventually run in a much cooler climate such as the UK?

[@AnthoniaV]

Very well done Mary 💪 Do I understand correctly that you recover better/quicker when you run longer intervals (1000m/1200m)? Can someone explain this?

[@CliveWalker]

Great running, amazing PB! Interested to know more about the speed endurance work on the track. What pace were you running the 1k and 1200m repeats? Your (old!) 10k pace?

[@samuelluxa6897]

Mary is a monster 😍🤙🏽

[@goodyeoman4534]

1:25 Wow, if that view doesn't motivate you to get out for a run, nothing will!

[@richardcooper3215]

Railay beach!

[@gm2407]

52-53 thousand steps a day. Wow you run a long way, both of you.

[@gillian1020]

Very inspiring video and perfectly timed - I have my next 10k race in two weeks time! I like the race strategy - my big question here that has been bothering me for ages: is it ok to start fast? I'm so motivated at the beginning that I go quite fast in the first 500m or 1k. I noticed that this gives me some kind of head start equalling out some minutes I might be losing later in the race when it get's harder. But I hear from everyone: start slow! What is your take on this?

[@francismckenna7338]

Is the water in Thailand still tropically warm. That’s one thing I remember about it.

[@17napps38]

I’m staying on the far east side of Bangkok (very industrial and many stray dogs)… You think it’s safe to run on these roads? 😅

[@SubtleForces]

I wonder what session(s) was cut out on those recovery weeks every four weeks. Was is the long run, a threshold sessions, intervals, reps or an easy run or two?

[@ep2653]

I'm curious, what is that black inflatable looking thing you guys slip over your legs? I've seen it twice. What does that do?

[@gm2407]

Do (you) Ben and Mary just breath throuh your nose in and out, other than when talking? It appears from the footage that you do. I noticed for me even if I am running the same pace I can't regulate my breathing if it is not through the nose exclusively, so mouth breathing even if it is only on exhale gets me more tired. Also main issue for nose only breathing for me is the constant need for tissues due to uncopoprative snotey nose, it is not normally like that at all unless I am running. Any tips other than keep blowing?

[@liamroche1473]

One question: what was the temperature and humidity for the 10k?

[@gm2407]

God it is just beautiful at Dragon Crest.

[@oliverblock8666]

Has anyone actually verified the course distance? Every time I have a huge improvement I have found out that the course distance was incorrectly advertised or marked.

[@ThisMessyHappy]

Funnily enough the 10k PB was from GPS rather than the course because the course was 10.2km!! So Mary actually hilariously stopped her watch as soon as it got to 10km, even though she hadn’t finished, because the course was long 😂 gotta get that sub 40 ha ha

[@watermeloncrasher2214]

Guys...I've now seen you run trail races in literal jungles, hiking in forests, and beach running next to heavily wooded areas. How is it that I have yet to hear you complain about the BUGS!? You've motivated me to take on some trail running once the snow melts here (MIchigan, USA) and I already know and have accepted that the bugs are gonna be horrible. Still, what's your secret???

[@ThisMessyHappy]

Haven’t seen a single bug! 😂 seen a dead king cobra and street dogs but no bugs. Maybe the key is don’t be at the front of the race so the faster ones run in to the spiderwebs etc 😂

[@watermeloncrasher2214]

@@ThisMessyHappy That is bananas, especially in the Jungle ultras when you have to slow down to climb hills! I can deal with 99% of them with no problem, they mostly just stick to sweat and die, but there's this one type of biting fly here that will literally pace me, circling until it figures out my speed, and then dive in and try to get its dinner. These buggers(see what I did there??? lol) will follow me for 400 meters sometimes too, it's wild.

[@lee4741]

My 5k is not much faster 😂😂

[@tomrunner3908]

You guys a selfish

[@timeonfeet]

Absolutely smashed it Mary, such an achievement. Thanks for sharing your insights on what got you to be able to take off such a chunk of time too 👍