How To Run A Sub 45 Minute 10k | Run Training & Tips

[@archielinn]

I'm 55 & just ran my best 10k in 47:26 this morning!! Thank you for the tips! Next goal is a sub 45!!!

[@grimiestofthereaper4162]

Congrats!

[@sn350channel]

Can I ask for your weight?

[@Michael-4]

Well done. Are you still getting faster?

[@archielinn]

I haven’t really done a 10k time trial since then. I’m definitely faster now than that time. I believe I can probably do a sub 45 now, since I’m running sub 22 5Ks

[@archielinn]

@@sn350channel 167

[@garthly]

Well, my 10k is 74 mins, but then I started running with your c25k a few months ago and will be 70 this month! Even for me the basic training concept seems relevant: 2 easy long runs, 1 interval session, 1 tempo.

[@Grandscru]

10k in 45 mins, no way. With 50 years my fastest 10k is 65 mins. Running for two years and last October finished my first 10k. So with a peace of 6:20min/k first barrier would be to run under 60 mins. :-) Could you do a video for the elderly ? :-)

[@herobo123456]

@@Grandscru 50 is not old are u crazy?

[@nathanmclain9027]

Still working towards that 60 min goal

[@Samuelclark11]

5 months ago I was running 1 hour 10 today I recorded 47 mins 🤙🤙🤙🤙 it’s possible! Consistency is key

[@shizuokaBLUES]

Last month I got 63 on my first 10km run in 25 years. But how to get below 60?! It’s been tough and I guess it’s going to take a LOT of slow running and weight loss for me. 😢

[@karisss4763]

Have you done it?

[@mattburkey8393]

45? Crikey. I did 10k in 64' yesterday. Thanks for the pointers!

[@BobBob-cy9cu]

@@paxundpeace9970 you think that sounds impressive but the way you’ve said it makes it very very cringe

[@CushdelaCush]

4:30 is me sprinting!!!

[@MrQuackism]

Same

[@liamteehee]

Just ran my first ever race. It was a 10k race and I finished at 44:51!!

[@NaveenKumar-en7ob]

My 10k completed today at 58min. Wow ❤it's so good to run and see people run 💃👍

[@donnybrooklads]

I'm 58 and followed these tips. Was 49 min for 10k prior to this plan and with serious effort on the interval training over 8 weeks got my time down to 44 mins. Thanks guys!

[@YsoSer1ous]

Did my first 10k test recently: 47’56” Next goal is 45mins, thanks for tips.

[@farazahmad7101]

i am able to get to 5k in 45 min! i m trying to improve!

[@nizam_mr]

very useful. i already tried some of the tips. i reached my 1st 10k distance in march this year (1hr 15mins) Fast fwd to Nov, im at 54:00 pb . i hope by next year i can go sub 50 territory 🙂

[@vaporfnr5571]

do you still run? if so what are your times now?

[@nizam_mr]

hi ​@vaporfnr5571 i still run. but i havent train for 10K specific (havent entered any 10k race). Tempo-treshold runs i can do 52:xx. For HM(chipped time), my current PB is 1:55:xx, and 5k pb at 22:43( chipped time). My coros watch estimate i can do sub 50:00, though i think my mental isnt strong enough yet to redline my HR holding 17x bpm for 10k😅

[@carlcilenti]

Following the advice in your video. I’m 56 and clocked 45:22 yesterday. Tried the consistent pace method with a slight sprint. Will keep trying. Keep the advice going.

[@Boost00130]

45 minutes has been my goal for the last 2 years, but life just keeps getting in the way. Current PB is just about 52 minutes, but more realistically run around 56-57 minutes

[@maxi3012h]

Well I’m doing my normal long runs (18k+) with 10k times of 41 +/- times, but the goal for next year my goal is sub 37 min! The tips you give are still helpful:)

[@Crymerge]

Currently trying to get sub 50 minutes. Guess if I hit that mark, then on to the 45 minute 10k.

[@f1nnp]

Same. Have a pretty solid time around 52/53min, but not getting remarkable faster😅

[@today-nl]

I would like to run sub 40. This video is equally useful and fun to watch.

[@annettecastiglioni3366]

I’m about to run my first 10K in 3 weeks, and my goal is 75 minutes 😳. I’ve been running for a year now, got to a 30-minute 5K. it’s slow progress but I don’t want to get injured!

[@theunknown21329]

How's it going after 2 years?

[@RichardInger]

Great video! I nearly got a sub 45min a few years ago, was nearly sick! Now I’ve move to IM distance and my 10k speeds are down to around 56min in training, could probably manage a sub 50 in a race, hope we get some soon! Looking forward to hopefully getting an official Ironman in the bag next year, booked in for Mallorca in May...hopefully! Did two unofficial IM distances this summer, basically me and a few different mates on each leg. Once that’s in the bag think I’ll try and get some speed back! Thanks for the great advice!

[@Pronqx]

Did my first 10K two days ago at 4.41/Km resulting a 47 minutes 10K. Saw this video today and opted for a fast 5K which came in at 3.58/km resulting in a 19:57 5K. I've only recently started running seriously and really enjoy it! I newer new i would be able to hit these marks.

[@rajinbin]

I feel like this was Taylormade for me lol. I just ran that distance yesterday in 59 minutes and said I needed to get it down to 40 minutes as a goal. I then look at GTN and boom Taylormade training to do so. Haha

[@ScottishJazzman]

This is cool, it really helps to keep things in perspective for me! Thanks. I’m in that frustrating place of having a 37.xx 10k time about 12 years ago (and 20kg lighter…), and started training again 4 months ago. 54min 10k now (and improving…slowly)

[@abiphilus2908]

My today time trial for 10k - 45:07. Cry or laugh? It's also my best. P.s. good channel and video too.

[@arkamukhopadhyay9111]

Almost there!

[@abiphilus2908]

@@arkamukhopadhyay9111 Yes, 1 month ago i was on 46:38. I didn't expect huge progerss, but afterwards you fill, on one side, not in 100% happy because of those 8 seconds. So next time...

[@SBoots29]

Thanks for the encouraging videos. I already have this in my training. Currently doing a 52 min 10K but I balance it off with coming off the bike. I also do the longer distances for the slow runs. Oh well, I got 10 months to go before the half Ironman in Edmonton AB. If it goes.

[@AaronGoodTimes]

Going to bookmark this video so that I can follow the training later on. I am currently doing a training plan to hit 10km and will be looking to improve on that in the future. Three more weeks until I try my hand that that distance. It won't be in 45 minutes yet though haha! Thanks to GTN for helping me get to 5km regularly and generally be excited and motivated to run at all.

[@epigenetics9798]

Still haven't managed that 20 min 5k... turned out it's super fast!

[@samthestoryman3757]

I got down into the 20s and got a 6 month concussion, now I’m like 30 mins 😂😂 enjoy where your at

[@jgloor23]

I got my first sub-21 5K about 10 months later than I assumed it would happen. Once you start getting in that territory it's tough just to shave off a few seconds. Keep chipping away!

[@TheSimplylean]

I’m sitting at 20:40 but the difference between running at 4:10k to 4:00 seems massive to me

[@ryanford5387]

It's definitely quite a jump in speed. I ran with someone much quicker than me who's 5k pb is about 18 mins. They managed to drag me to about 21:30 and I could barely stand up after. Now my goal has had to be put on hold thanks to shin splints but hopefully I'll still feel strong by the time I'm all fixed

[@paxundpeace9970]

Yes and no. Many don't like to run this because it is way out of the comfort zone, but for plenty of people it is very possible.

[@stuartmoseley8154]

Started couch to 5k June last year and my current PBs are 22.49 for 5k and 46.56 for 10k. Thanks for inspiring me to put in the effort to try to break 45 mins. Would love to get 21mins for 5k too.

[@heatherfell_oly]

Sounds like the sub 45 is perfect for you!

[@Qibilii]

I need to step up, I did 4.5km in 35 minutes yesterday.

[@laalnick9182]

Everyone has to start somewhere, you've gotten out and done it so that makes you a winner! Keep going! 💪

[@pitoszud]

1 more tip regarding location - use online tool to check an elevation of the race route. Then, structure your training around that. The last thing you want is to find out that the second half of the race is mostly uphill.

[@PZJBimha]

Motivated to move down from 55 minutes for 10km 😅... this is an amazing video

[@ceekoolo76]

Great video guys! Thanks for the tips :) Also loved the location.

[@gowthamsivanesan6996]

First 10k @ 48:55 , Second 10k @ 49:25 . Target is sub 45 minutes. Thanks for the tips

[@madfemurfast]

My 10K PB is 54:06, so thanks for the tips. Some work to do...

[@benfeeney2523]

My PB is 45:58 can’t wait to break that 45 min barrier Cheers for the tips!

[@voiceinmyhead1731]

I tried the interval sessions to improve my 5k running which had been a struggle to get under 30 minutes and eventually managed it.....I need to keep at it till I can do 10km in under an hour

[@alanshrimpton6787]

I'm doing my 2nd Marathon this Saturday in NZ. That's just 4 of these 😭. Great tips for my 10k series I've just signed up to though.

[@gtn]

Good luck! 🙌

[@jamiegracie2458]

Don't forget the last 2.2km at the end 😂

[@barrysullivan1892]

Good Luck mate, I keep saying I would never do another marathon but I'm already up to 7 marathons after doing my first in October 2018

[@alanshrimpton6787]

@@barrysullivan1892 thanks man. 3 days time! Excited! #queenstownmarathon

[@motorspice548]

Love watching your training videos guys! So much great info.

[@seascape]

I would appreciate hearing your thoughts on how age affects your 10k time and recovery time for an average runner. I used to be able to hit that time, but now I would have to give up cycling - if I don’t cycle and only run, my 10k time improves by over 6 mins pretty quickly and with no structured training. And I now need more than 1 day to recover between runs, otherwise my knees hurt. Following your plan though, I might be able to come close to 45mins. Also, many pro runners continue to race competitively in their age group into their senior years. Just wondering how many of the triathletes in your recent best of all time video still compete? And finally, I would love to see Mark take on GCN in their tt bike vs roadies competition. After watching him crush Hank and Conor on Zwift, I’m sure Mark would easily win! Heather vs Manon would also be interesting, and I’d give Heather the edge.

[@grimiestofthereaper4162]

Don’t forget good sleep and diet! A good recovery program so you are ready for next run

[@cltmia]

Hi and thanks for very good videos. Would you mind doing one for avid triathletes over 50. Strategies for swimmers that don't like to run and how to improve from avg 9:45 min. Mile to 8:00 min/mile. Thanks again.

[@sebastiancastellanos7019]

4:30 is my best 5k pace, if i try this on a 10k probably don't end alive the distance

[@splendiferous_banana]

My 10k on Sunday was 58 minutes, I would love to get a sub 45 minute 10k. Maybe I'll try the regimen from this video and see what results I get. Here's hoping!

[@CushdelaCush]

just under 1 hour will be a good start

[@thesea4120]

Just did my first 10k today (2023) and got 54 mins with very little training would love to see if a bit more training I could try and get it a bit faster

[@WhenWillILearn]

I just got 44:26 yesterday. I was so happy, then I started thinking about my next goal haha

[@jffilms5843]

Love your videos guys! They're the best for running on KZbin! Could you please make a "Sub 38 Minute" 10k? I've been stuck around 38/39 min for the 10k but I can't get any faster though! Thank you!

[@paxundpeace9970]

Don't force it this will come with time. Allow enough rest and try a higher intensity at intervalls or at the tempo runs. Increase it slowly.

[@grimiestofthereaper4162]

Keep pushing but make sure do proper recovery

[@jffilms5843]

@@paxundpeace9970 THanks for your kind words! I push hard on the intervalls. I am part of a running club where I have other runners that are just slightly faster than me- But since the lockdown covid mess we are no longer allowed to train together. As for the tempo runs I've actually reduced the speed a little bit, because I often ran too fast, which then led me to break down and I wasn't able to hold the speed up. Hope that in 2021 I will finally manage sub 38 10k !!

[@jffilms5843]

@@grimiestofthereaper4162 Thanks buddy! I've set my goals for the new year! Fingers crossed for some improvements! In 2020 I have only managed to get my 10k PR down from 39:07 to 38:12 ... not bad but for an entire year I was disapointed ...

[@aerobrain2001]

Although this is quite a step from my current PB (47:45) and my fitness isn't even at that level right now, this could be a good 2021 challenge..... Even if I don't end up breaking 45 it'll be nice to give it a proper go!

[@gtn]

You can do it 🙌

[@jongant]

Same, same (well, OK, 48:10 in my case). Problem for me is power to weight is definitely against me! 4:20-30 pace feels close to a max effort so not sustainable for 10k, yet. Also a psychological element of self-sabotage (that would probably make a good video, GTN).

[@aerobrain2001]

@@jongant yeah at nearly 100kg I feel at a slight disadvantage to most of these featherweight runners :-)

[@priyajacob6412]

I'm at 46:20 minutes ten k. Even ten seconds faster per km seems a task at this point

[@gtn]

You can do it 🙌

[@paxundpeace9970]

Might try something like 2*8*200m in 45 or 50 seconds OR 3*1.5 km in 7 minutes per run As maximum target

[@grimiestofthereaper4162]

I hear ya! Keep running!!

[@MrBraindead101]

Really interesting, thanks. Especially the points about recovery. Just curious, it mentions 3-4 sessions a week, how does that fit in with swimming, cycling, strength and rest? I can only realistically fit 2 runs a week in.

[@rato_gordo]

I have the same doubt sometimes, maybe for two runs in a day.

[@philc648]

I ran 10k at 59:59 today five hills included im pretty proud

[@wilfdarr]

Great info, got one question answered (should 45 min 10k be before or after 20min 5k? You said ~22min 5k ≈ 45min 10k [Edit: wait...you just doubled it didn't you... that's not going to be quite right since most people need to run longer distances slower: so I'm guessing a 45min 10k is very similar fitness level to someone running 20min 5k, not really before or after].) Main question: Could you do a video regarding the order in which amateurs should be looking to hit the common benchmarks in running, swimming, biking, and at what point in each they should attempt the various distances of triathlon (assuming most amateurs who get into triathlon have set the goal of eventually running a full ironman distance)? For example, I'm very near a 2h half marathon, if I attempt a half triathlon, am I just going to crash and burn or at that fitness level should I be able to make cutoff? Thanks in advance #AskGTN

[@Neutrino-xw6jl]

This was very useful, thanks!

[@Akshith]

Was aiming for sub 50min 10k but ending up running 45:51😂... So next up is sub 45 lmao

[@alisontriathlonlover]

Thanks for the tips 👌🏃‍♀️😀

[@TheSteinbitt]

My goal is 40minutes, but I have problem with increasing mileage above 40km per week without feeling fatigued and small pains. I’m tall and thus quite heavy relative to shorter guys, so perhaps the strain is too much. I’ve started to run every other day and do cycling or skiing the rest in order to decrease the punishment:p I also find it hard to run 5:30 or slower as I get bored after about half an hour and start running faster which is too much in the long run.

[@springbok7902]

Great video guys!

[@AliceBradley]

Can’t stop !

[@jollyroger1009]

I see the sheep have done their part decorating the path!

[@amanhasnoname6223]

Canada here, my Garmin watch saying I'm slower.... Not sure why is it because it's -40C with 10 cm of snow on the ground? Does grade adjusted pace consider that? I can't wait to have traction again. The north remembers!

[@gusjeazer]

I run less than once a week and feel like I'm making good progress. I always got injured when running more than once a week. I do a bit of cycling and weight training, so maybe that helps...

[@murshizimahadzir8459]

Great info

[@annelisemostert3667]

🤗Good Morning, its Annelise from South Africa. I have a question. I need for health reasons doing exercises. I do slow walking but my doctor said i must speed it up. From fast walking to a bit of running. Help me please

[@TarkanBeldag]

Very useful🤓👍

[@inspirethroughactionscalis6742]

Great video guys, thanks 🙌 quick question are these sessions on top of your weekly mileage runs + long run.

[@nathanbaker1727]

Sessions are normally classed as part of your weekly milage, for example my warm up, cool down and 4x 1km reps today worked out at about 6.8 miles towards my weekly goal.

[@inspirethroughactionscalis6742]

@@nathanbaker1727 cheers dude that’s what I’ve been doing because I couldn’t figure out how to fit in more 😂. Currently I do 4 or 5 sessions which are normally 1 tempo run, two easy runs, one long run and a speed session. Seems to be working for me. I just worry sometimes my actually weekly mileage is to low.

[@nathanbaker1727]

@@inspirethroughactionscalis6742 sounds good to me! I'm usually a 6 day per week person but it's dropped a little in the last few weeks with life! Normally 1x speed session, 1x long run and mostly steady/easy runs, I occasionally get another speed session in too! I was starting double days but I jumped the milage up too quickly and got a minor injury!

[@inspirethroughactionscalis6742]

@@nathanbaker1727 where I struggle Is keeping easy runs easy- when I used a pace calculator I was shocked at the pace it set for my easy runs. I’ve heard a lot of people though struggle with this. 6 runs a week is good going - what distances do you run? -

[@nathanbaker1727]

@@inspirethroughactionscalis6742 yeah keeping easy runs easy is actually harder than it sounds 😂 erm it tends to vary per day, I try and switch things up to try and make sure my body doesn't get used to one distance and pace too much. I'm usually somewhere in the range of 5.5 - 8 miles each day though!

[@blindjohn2969]

How would I rank as a 37 year old dude running a 44 min 10k ? Funny thing is I have only ran 2 10ks in the last 15 years. My friends dont believe me because i sit on the couch alot . But i pushed myself bigtime and did it

[@JoaniMaster]

I just had my first sub 1 hour 10km at 58 min and 9 secs. I guess my next goal would be sub 55mins. Idk how far I am from the sub 45min.

[@Cid0484]

I seriously suck at my recovery runs :( Any tipps for keeping yourself from running too fast?

[@ruibinwu9653]

Treadmill, as long as you can control your finger from touching ^ buttton.

[@Cid0484]

@@ruibinwu9653 Thx for the advice, but I think the real reason I would slow down on a treadmill would be that I shoot myself after 5min xD

[@BoolFalse]

I'm 30 y/o with 200 lbs my fastest 10k was 59:40 i usually run 3/4 times per week.. but i also smoke a pack per day.. is there someone who have some similar experience ?? how much time it will take to run in 45 mins if i stop smoking ??

[@elenaob2178]

I particularly like the last tip: Enjoy the process - otherwise nothing makes sense :)

[@tomasrolin383]

Hey those recovery runs, how far should the run be? I mean i usually hold a tempo of 4.50-5.00 so in a tempo 6.0 min/km i could run forever?

[@nompucukogina9880]

I just started running 2 months back and I ran my 1st 10km on Sunday I did it in 76 min .....I want get better but I'm not sure how to improve

[@gtn]

Nice one! Have you tried the tips in this video? 🔎

[@lukedavis5659]

My best time is 48:06 hopefully i will get a sub 45 one day

[@devidia]

Heather looks sharp

[@capitalb5889]

I could do a kilometre in 4:30, but not two. And definitely not 10!

[@PracticalRob]

I don't know what "At Effort" means? Max effort?

[@hornetluca]

When I run slow after around 5km my right knee is in pain. Do you think it is because my foot spend too much time on the ground instead of when I run faster?

[@samuelecrotti9456]

Yes and yes. Mine does as well, because the cadence is low. Walking is good and shouldn't be demonised.

[@paxundpeace9970]

I avoid slower runs or perform more heel do butt running For some sections

[@Daeve42]

I had similar issues a few years back, solved it by simply always running with a minimum cadence (for me around 180-185) whether running 3:45/km pace or 6:30/km pace. No more pain, no more over extension and “bouncing” which I think caused the pain. YMMV.

[@erickhan6349]

running a 10k soon put myself down at 34 min which may have been a mistake bc i think i will be faster

[@ataufiql97]

Im just covered my 5km for 22'20"... Do u think i can achieve sub 45 for 10km?? Hope to get ur feedback 🙂🙂

[@murshizimahadzir8459]

I always run under 30 minutes perhour.and my pace just around 7 or 6 per 4 km..

[@MrSebyi]

Downhill slope

[@lamby1074]

45:45 my best time it was a night run in a London park the last corner was wet I slipped smashed my knee but adrenaline limped me over the line 🤬 would of beat 45!!!😞

[@rupeshchauhan2]

I can run 5k in 45 mins 😢

[@Top_Worl-d]

Hey

[@deepkamal3886]

Foot movement and cadence for 10k under 45 minutes

[@eriksteenkamp3621]

Pasta and mince

[@OfCant]

My 10k isn't all that great and can't get under 1 hour 20. Just struggle from start to finish, walk a more then I really want to and basically just stick with the 5k.. I seen somewhere, that hopping and skipping during your runs, can actually help runs, speed them up and even make them easier. Is this true and how would one go about doing it right, so that it is beneficial and not make you look like a blundering idiot?

[@colecoleman1499]

I think I like being in mid 50.

[@axtheelder]

I run 10Km around 52', so no chance for me to a sub 45' run :)

[@EnglishforFOOTBALLFANS]

That's not too far off - there's a chance. I'm at 52' now and I still think we can get there. Where there is a will, there is a way :)

[@BobBob-cy9cu]

Keep building you’ll get there if you put the effort in for sure

[@desionmynthlu1273]

Hello

[@sn350channel]

I just can’t beat 50 mins / 10k. My average is 53 mins

[@acasualviewer5861]

have you tried increasing your distance? I've found that running farther always helps increase my speed for lower distances.

[@rellyWrotethat]

my current fastest is 43:40

[@vivek41176]

My best time for 10k is 53 mins

[@georgebebenis2395]

go up to a mountain with a car, eat stake or chicken with... cereals or protein bars etc and run downhill 10k!😀😀 for sprinters just add some fruit,or nut or coffee😀

[@barrysullivan1892]

My 10k is 43 mins

[@mohammedaifan691]

OMG! Sheep Sheep and Sheep

[@Gerlfcbobby]

My best is 48 minutes

[@acasualviewer5861]

Mine too... but that was 9 years ago.. And it took an enormous amount of training to get to that point.

[@Mr-big-R]

My 10k in 1 hour 6 minutes :(

[@animeguy6789]

Is 50 vo2 Max good for a 13 years old?

[@distancerunner6211]

You are almost excellent www.machars.net/v02max.htm

[@alexandercameron1977]

I cannot believe this is serious! I am no Olympic athlete but I did 10km races in 33 to 35 mns in the 1980's Have average runners like me now become slower in the last 30 years? And you call this training?

[@politie98765432198]

Wow you were slow that was your fastest time? I run 10k in 30 minutes, 29,05 pb. And im not even a runner

[@sandsy2248]

Wow ur slow af 35 mins

[@princethumper]

Truth is people are fatter now. 45 minutes 10km doesn't require any special training, just consistent running and weight loss, get that body fat down. Intervals and speed work are a one way ticket to injury, unless you're working towards low 30's or below, then you should leave that stuff to the pro athletes.