How To Run A Sub 40 10k (while running a sub 40 10k) .. tips and tricks to get a PB!

If you're looking to run under 40 minutes in your next 10k race, this one's for you! On this channel we do race videos and we do tips videos, but today it's the best of both worlds! So join me at the Run Through VeloPark running a 10k race, while delivering my best tips on how to run a sub 40 10k for the first time! Enjoy!
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0:00 Intro
2:00 Pacing
2:55 Training
4:38 Prerequisites
5:15 Course
6:00 Mindset
6:38 Strength work
6:53 Hills
7:47 Nutrition

[@BenParkes]

Thank you for all the likes! 👍😊.. will start planning the sub 3 marathon video, will be out in December hopefully!! 🙌

[@pr9414]

That will be a long video

[@fastrax1949]

A video I needed! I've run 114 10ks under 40 minutes (of 209 raced) but can't get under 60 now. Puzzling. Though someone suggested being 74 might have something to do with my slow times now!

[@AK-gb9rp]

Legend

[@DR-cs6dl]

Have you tried getting younger? Would probably help with the times

[@fastrax1949]

That would be good,wouldn't it! Some would say there are plenty of runners in their '70s doing great times but research shows that the majority have come into racing at quite a mature age. The fact I stated racing 60 years ago is certainly a factor both in physically and motivationally. @@DR-cs6dl

[@ItsEazzyBabby]

Epic

[@stormense]

I'm too old for sub 40 minutes in the 10K. 63 years old. Really happy for the 46 minutes I ran at a competition on New Year's Eve in Gothenburg.

[@GaryJahman]

Today I ran 3:45/K for just 1 K and I was completely done. And here you are talking like it is normal haha crazyyy

[@michaelbrownlie4595]

34 seconds behind the eventual winner and not even blowing by the end of it. Make it look so easy! 😅 🙌

[@TheLaprasMan]

7:59, amazing to see a wheelchair racer in the field

[@KaragiannisNick]

You made it look soooo easy.....

[@30somethingmike]

I was hoping this was coming! Nice one Ben. Can’t wait to watch 🙌

[@ians3983]

Another great video Ben, good to see you looking well and getting it done 👍👍

[@gary_runs]

Great Video Ben, You're looking strong again and great to see!! 💪🏼 Good luck in New York 🙌🏼

[@playspossum]

Nice and informative video, inspiring vibes, thanks, Ben!

[@30somethingmike]

I’m halfway through a 10 week training plan and aiming for a faster 10k. Thank you for this, it couldn’t have been better timed! 🙌

[@shanepetersen7572]

Best 10km advice ive seen in a lo g time Good work with camera as well mate Getting It Done 👍

[@i_runlem2735]

Awesome videos! Love watching.

[@thedenverdino]

Great video again. Hope to catch you in NYC!!

[@paulfulbrook8220]

That hill up to the start and pavillion is tough!!! Great video Ben!

[@CraigRowand]

Great video and very timely! I've just managed to get a few sub 40 10ks and was wondering what that would mean for a marathon. Ran 3:19 this year so a sub 3 hour seems like a decent goal for next year! Just bought your Advanced Training Plan!

[@nrg_runs]

Similar to me, Craig! Also going for a sub-3 next year and documenting my training on KZbin in case you’re interested. Maybe we can compare notes 😬

[@dresden_slowjog]

Brilliant! Both km and mile paces, and an overview over upcoming fast 10k races in the UK. Even as a German, this info might skew my holiday plans. Was about to look up fast German and Czech 10k races for the 2024 season. Thanks!

[@peterwoodford2376]

Great video for me. Retired architect. Beautiful velodrome (seen the six days event). Love cycling and falling in love with running. You are my inspiration....even at 70!!

[@iancollinge1614]

Great work Ben

[@nrjonesy]

Loved this. I'm 100% sure your British Racing Green running hat will make the extra difference.. love it btw.. but it's going under the Christmas Tree, and will come out on Christmas Day when I'm scheduled to be in the final week of your 20min 5k plan!

[@stevenicholls7863]

Hi Ben. I bought your 50mile ultra plan for an ultra in Feb, Brecon to Cardiff. Loving the plan. Bang on target after the end of week 2

[@peterandrewchua4672]

Good job Sir Ben truly you're amazing!Congratulations and God bless always!❤🙏❤

[@flocav6962]

I’m planning to run a sub3 in Rotterdam next year, so eager to watch that upcoming video!!

[@MikeBedsole43]

Great video! Love the channel. Just got back into running in June after a 14-year break at age 43. Did my first 10k the other day at 44min. I find it tough to battle mentally what I used to be able to do and what my body will let me do now. I am seeing progress though. Definitely need to add in strength training to help with my weak areas. Long way to go to get back to my old PB in my late 20's. I think I can get there in due time. Only 12 mins to drop off lol.

[@laural9436]

Ah very well done Ben! That's precisely my time too (for a 5k, but that's just a detail haha).The only other difference between my 37:46 and yours is I struggle through my 5k while you chat and smile through your 10k! I joke of course, as I did improve my 5k to 25:15 using your plan, so thanks for that! Absolutely amazing video, your joyful vibes are very inspiring as always!

[@patxtx_runs]

That's impressive Ben ahahha! Great tips in there! Loving theses vids!! What's next? Half? 😂

[@robhughes645]

Ran this one with you Ben. Just behind you (for the first 50 metres) 😆This was a lot hillier than I expected but a great loop to run and the perfect training loop! Was a great vibe at this one and I'll try it again next year, perhaps for a sub 40 😄

[@stevedarunner5736]

Fun idea. Well done!

[@AliceOnARun]

“The 10k is all about suffering” 😑😑 we’ve all felt that 😅

[@jeanines_channel3246]

Even a 5k 😂

[@MrSkindianabones]

You’re honestly in my head. The 5k in 20min video came up as I was thinking about preparing for a sub 20 5k. Just got 19:13 yesterday and thought maybe I could do I sub 40 10k. An hour later I see this!! 😂

[@mikes5764]

Great! Helpful!

[@spurs3655]

Great Video Ben! I was wondering what you think of the "Energen Tech Plus Shoes" on reebok. In comparision to the Floatride energy 5's?

[@timothytrewin]

Amazing vid Ben loving these videos! 🙏 i ran 39:00 last sunday and today decided to go out and prove to myself i can cover the marathon distance. Looking forward to seeing the sub3 video because its my goal for next year. I ran 3:23 today with 438m of elevation and with a 1:26 half 39:00 10k and 18:18 5k i believe sub3 is in my legs at some stage 😂 with a good training block. Look forward to more of your tips 🤌

[@nrg_runs]

Very similar to me, Tim! Also going for a sub-3 next year and documenting my training on KZbin in case you’re interested. Maybe we can compare notes 😬

[@timothytrewin]

@@nrg_runs of course man! Would love to follow your journey and happy to help a smaller YT channel grow. Let's get it 💪

[@LARKRunningUK]

Totally agree the 10k is the most difficult distance; that balance of speed and endurance! Big goal of mine in 2024 is getting close to a sub-40 10k🤞🏻

[@deonsmit8887]

You make it look so easy!! If I do it it looks like I am going to die😂 Well done Ben! Thanks for the inspiration!!

[@Carl_Hearn]

Love the content. What camera are you running with?

[@jh230377]

Can’t believe you can run that fast whilst holding a Go pro. Great info thanks Ben 👍

[@Gormador]

Nevermind holding the go pro; talking to it in an intelligble manner is the real feat! 😱

[@paulcorrigan916]

Great video, I, m lucky to do a sub 40 5k , however I am an 18st Masters thrower!!

[@goodyeoman4534]

"The 10k is *all* about suffering." Never have truer words been spoken lol. I haven't done a 10k for ten years (I just do 5ks now) but remember running one 10k in under 39 mins. No chance of that now. I'll stick to the much more tolerable 5ks haha. Cheers for the vids, mate, I'm enjoying them!

[@rhydianhooper8386]

Thanks for tips, great video 👍 A sub 40min 10k is my ultimate goal, current PB 42:09 so it’s within reach 🤞

[@user-vn6vx8fi8u]

Legend! I’m trying so hard to get a sub 40. Currently on the 3 attempt training block using your 10km training plan. So hard……😫

[@LittleTortuga09]

amazing how easy you make this look

[@dansnipe4835]

Love racing around there and the Queen elizabeth Park 10k

[@lolykebrtwv]

You should also do, how to run a sub 1hr30min half marathon!

[@user-bg2ld2gi4u]

You did not mention hill sessions; a key to running faster . 😊

[@sabrinadoyle3238]

He did actually! Just before the 7 min mark :)

[@user-bg2ld2gi4u]

@@sabrinadoyle3238 apologies !

[@lolykebrtwv]

Missed a sup 40 by 20 seconds. Got 40:19 at the BolderBoulder this year.

[@raze0ver]

congrats on the podium 2nd place ! (if there is one 😆)

[@stuartwalker6786]

Outlining sessions like 4 x 1 mile @ 10k pace up, it would be a good idea to indicate the recovery between reps, although most athletes going sub 40 would already be doing these kind of sessions hopefully.

[@50Something]

The upper range of your slow pace is my max 😂. I still feel like a rock star for running a 10k in under an hour! Not sure how you do this but a big congrats Ben!

[@Gormador]

No such thing as a bad pace when you go out and run. Sub hour mark 10k is already great!

[@bradleywall2246]

Two things: 1) extra distance is a thing! Due to bad GPS data or lots of turns expect to run further than the distance. In the Chicago marathon I ran an extra 1100 meters! Strava said my time for the marathon distance was 2:57 but my official time through the finish line was 3:01. 😢 2) I ran my 10k PB using a run/jog method instead of steady pace. Ran 90 seconds at 3:45/k or 6/mile pace, that’s 400 meters total, and then a 30 seconds jog. 20 reps total and you’re done with 10k by the time you finish your last jog.

[@moggy992]

Ben a quick question I've seen you have your watch over the gloves I didn't think it worked. I thought the watch had to be on skin.

[@PERFECTWORKOUT]

Cool video Ben! It took me a year to improve a personal best from 39:56 to 39:20. What do you all think in the community and you Ben, is this normal? good luck in New York!❤

[@saintsaens21]

Half a minute is pretty good at this level. Even maintaining sub 40 requires dedication and mileage.

[@pennyfarthingchapel]

How much should you do of each type of workout and which ones are the most important. It all seems like too much to be doing every week

[@kylekermgard]

Maybe I missed it, but how long to you suggest resting between intervals for the workouts in this video?

[@abzgt]

Should I get tempo next% or streakflys?

[@pr5x]

Ribble valley 10k isn’t flat at all! But it does always get a very competitive and seriously good field, a great race..

[@vickyshaw1709]

I did my one and only sub 40 10k at Dewsbury 10k in February. Had a few around 40:30 and got 2 attempts coming up at Gainsborough Morton 10k and Percy Pud 10k but training has been a bit sketchy 😔 You made it look easy !!

[@saintsaens21]

Same here, just one under the belt in January, only 40s since. Now embarked on a 6 week decathlon program to get back under.

[@TheCoadyp]

had to laugh at the fella in the blue sprinting at the start lol when will people learn how to pace!

[@jorgecastillo8289]

I just finished a marathon race and I have a 5k race coming up in a month can I start fallowing this train after 2 weeks or should I give myself a longer break

[@macau.friend]

I barely managed to run several kilometers recently at around the 3:50 pace, so I guess I will attempt a sub 20 5K first. Still, look forward to your sun 3 marathon!

[@rossdemattia1542]

Just casually talking, I'd have snot all over the camera half way through 😂.

[@ryancorr1006]

Could you do a sub 130 half marathon one, please?

[@toby9999]

For what its worth, when I used to run, my best was 40/10k and 95/half. So, I think anyone who can run sub 40/10k can probably run a half in 90mins with the right training distances. I was running 13km on Wednesday evenings and 18km on Sunday mornings, both with hills. Then a couple short runs in between.

[@kf430]

My celebrity running form doppelganger

[@aaronjwright]

Ribble Valley flat?

[@DG-nn8zt]

My times are getting quicker now I’m implementing harder sessions (23/48), the only problem is I feel so rough for the next couple of days 🤦‍♂️😷

[@DanciestCheese]

Don’t overtrain like I did. If you’re “feeling rough” for days that’s a sure sign you did too much. Just a word to the wise..don’t do too much too too soon. Run your easy runs easyyyyyyyy. 😊

[@kjetils.1085]

Last weekend I set my new 10k PB: in 39.59 actually! Never have one second felt better! 🙂 I can attest to the complete and utter suffering the last 4k, as my heart rate was in zone 5 about 88% of the run 😅

[@Roberto_Reefer]

Insane, talking and race sub 40 😂😂😂

[@jassaljs]

How do you manage to speak, record and run😲🤔

[@samlucas1621]

Moral of the story: so you're going to suffer, but you'll happy about it. 😂

[@CH2AD]

Here I am watching this video and I can't even run a sub 25 min 5 k

[@julieburton7393]

I’d be happy to break 60 mins!

[@mikew6840]

I’m going to practice speaking as fast as Ben in the intros, then maybe I’ll run faster too 🤔😉

[@tadejdanev5030]

i gotta do fist 55 1st hehe

[@kbabioch]

10k are the hardest... and yet you manage to record videos while running sub 40. Glad for you, but feels like I should look for another sport.

[@kaisegrud]

Casually takes 2nd place...

[@condor_hero]

My question is do people really run with buggies for fun, with no child in there? 😂

[@st939]

How To Run A Sub 40 10k : - Be young - Be super fit No other tip or trick is required.

[@toby9999]

Not even super fit. I did it and I was far from "super fit". I was around average in our running club.

[@danielfisher6501]

It's the fact he can run a sub 40 10k while recording himself that makes me hate him even more.

[@StephanieLuff]

I cannot explain why 10K are my favorite 🫣