I'm 55 & just ran my best 10k in 47:26 this morning!! Thank you for the tips! Next goal is a sub 45!!!
@grimiestofthereaper41623 жыл бұрын
Congrats!
@sn350channel3 жыл бұрын
Can I ask for your weight?
@Michael-42 жыл бұрын
Well done. Are you still getting faster?
@archielinn2 жыл бұрын
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
@archielinn2 жыл бұрын
@@sn350channel 167
@garthly3 жыл бұрын
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.
@Grandscru3 жыл бұрын
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 ? :-)
@herobo1234563 жыл бұрын
@@Grandscru 50 is not old are u crazy?
@nathanmclain90273 жыл бұрын
Still working towards that 60 min goal
@Samuelclark113 жыл бұрын
5 months ago I was running 1 hour 10 today I recorded 47 mins 🤙🤙🤙🤙 it’s possible! Consistency is key
@shizuokaBLUES Жыл бұрын
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. 😢
@karisss47633 ай бұрын
Have you done it?
@mattburkey83933 жыл бұрын
45? Crikey. I did 10k in 64' yesterday. Thanks for the pointers!
@BobBob-cy9cu3 жыл бұрын
@@paxundpeace9970 you think that sounds impressive but the way you’ve said it makes it very very cringe
@CushdelaCush3 жыл бұрын
4:30 is me sprinting!!!
@MrQuackism8 күн бұрын
Same
@liamteehee2 жыл бұрын
Just ran my first ever race. It was a 10k race and I finished at 44:51!!
@NaveenKumar-en7ob3 жыл бұрын
My 10k completed today at 58min. Wow ❤it's so good to run and see people run 💃👍
@donnybrooklads3 жыл бұрын
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!
@YsoSer1ous3 жыл бұрын
Did my first 10k test recently: 47’56” Next goal is 45mins, thanks for tips.
@farazahmad71013 жыл бұрын
i am able to get to 5k in 45 min! i m trying to improve!
@nizam_mr3 жыл бұрын
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 🙂
@vaporfnr557111 ай бұрын
do you still run? if so what are your times now?
@nizam_mr11 ай бұрын
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😅
@carlcilenti3 жыл бұрын
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.
@Boost001303 жыл бұрын
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
@maxi3012h3 жыл бұрын
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:)
@Crymerge3 жыл бұрын
Currently trying to get sub 50 minutes. Guess if I hit that mark, then on to the 45 minute 10k.
@f1nnp3 жыл бұрын
Same. Have a pretty solid time around 52/53min, but not getting remarkable faster😅
@today-nl3 жыл бұрын
I would like to run sub 40. This video is equally useful and fun to watch.
@annettecastiglioni33663 жыл бұрын
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 Жыл бұрын
How's it going after 2 years?
@RichardInger3 жыл бұрын
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!
@Pronqx3 жыл бұрын
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.
@rajinbin3 жыл бұрын
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
@ScottishJazzman2 жыл бұрын
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)
@abiphilus29083 жыл бұрын
My today time trial for 10k - 45:07. Cry or laugh? It's also my best. P.s. good channel and video too.
@arkamukhopadhyay91113 жыл бұрын
Almost there!
@abiphilus29083 жыл бұрын
@@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...
@SBoots293 жыл бұрын
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.
@AaronGoodTimes3 жыл бұрын
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.
@epigenetics97983 жыл бұрын
Still haven't managed that 20 min 5k... turned out it's super fast!
@samthestoryman37573 жыл бұрын
I got down into the 20s and got a 6 month concussion, now I’m like 30 mins 😂😂 enjoy where your at
@jgloor233 жыл бұрын
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!
@TheSimplylean3 жыл бұрын
I’m sitting at 20:40 but the difference between running at 4:10k to 4:00 seems massive to me
@ryanford53873 жыл бұрын
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
@paxundpeace99703 жыл бұрын
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.
@stuartmoseley81543 жыл бұрын
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_oly3 жыл бұрын
Sounds like the sub 45 is perfect for you!
@Qibilii3 жыл бұрын
I need to step up, I did 4.5km in 35 minutes yesterday.
@laalnick91823 жыл бұрын
Everyone has to start somewhere, you've gotten out and done it so that makes you a winner! Keep going! 💪
@pitoszud3 жыл бұрын
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.
@PZJBimha3 жыл бұрын
Motivated to move down from 55 minutes for 10km 😅... this is an amazing video
@ceekoolo763 жыл бұрын
Great video guys! Thanks for the tips :) Also loved the location.
@gowthamsivanesan69963 жыл бұрын
First 10k @ 48:55 , Second 10k @ 49:25 . Target is sub 45 minutes. Thanks for the tips
@madfemurfast3 жыл бұрын
My 10K PB is 54:06, so thanks for the tips. Some work to do...
@benfeeney25233 жыл бұрын
My PB is 45:58 can’t wait to break that 45 min barrier Cheers for the tips!
@voiceinmyhead17313 жыл бұрын
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
@alanshrimpton67873 жыл бұрын
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.
@gtn3 жыл бұрын
Good luck! 🙌
@jamiegracie24583 жыл бұрын
Don't forget the last 2.2km at the end 😂
@barrysullivan18923 жыл бұрын
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
@alanshrimpton67873 жыл бұрын
@@barrysullivan1892 thanks man. 3 days time! Excited! #queenstownmarathon
@motorspice5483 жыл бұрын
Love watching your training videos guys! So much great info.
@seascape3 жыл бұрын
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.
@grimiestofthereaper41623 жыл бұрын
Don’t forget good sleep and diet! A good recovery program so you are ready for next run
@cltmia3 жыл бұрын
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.
@sebastiancastellanos70193 жыл бұрын
4:30 is my best 5k pace, if i try this on a 10k probably don't end alive the distance
@splendiferous_banana3 жыл бұрын
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!
@CushdelaCush3 жыл бұрын
just under 1 hour will be a good start
@thesea4120 Жыл бұрын
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
@WhenWillILearn2 жыл бұрын
I just got 44:26 yesterday. I was so happy, then I started thinking about my next goal haha
@jffilms58433 жыл бұрын
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!
@paxundpeace99703 жыл бұрын
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.
@grimiestofthereaper41623 жыл бұрын
Keep pushing but make sure do proper recovery
@jffilms58433 жыл бұрын
@@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 !!
@jffilms58433 жыл бұрын
@@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 ...
@aerobrain20013 жыл бұрын
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!
@gtn3 жыл бұрын
You can do it 🙌
@jongant3 жыл бұрын
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).
@aerobrain20013 жыл бұрын
@@jongant yeah at nearly 100kg I feel at a slight disadvantage to most of these featherweight runners :-)
@priyajacob64123 жыл бұрын
I'm at 46:20 minutes ten k. Even ten seconds faster per km seems a task at this point
@gtn3 жыл бұрын
You can do it 🙌
@paxundpeace99703 жыл бұрын
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
@grimiestofthereaper41623 жыл бұрын
I hear ya! Keep running!!
@MrBraindead1013 жыл бұрын
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_gordo3 жыл бұрын
I have the same doubt sometimes, maybe for two runs in a day.
@philc6483 жыл бұрын
I ran 10k at 59:59 today five hills included im pretty proud
@wilfdarr3 жыл бұрын
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-xw6jl3 жыл бұрын
This was very useful, thanks!
@Akshith3 жыл бұрын
Was aiming for sub 50min 10k but ending up running 45:51😂... So next up is sub 45 lmao
@alisontriathlonlover3 жыл бұрын
Thanks for the tips 👌🏃♀️😀
@TheSteinbitt3 жыл бұрын
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.
@springbok79023 жыл бұрын
Great video guys!
@AliceBradley3 жыл бұрын
Can’t stop !
@jollyroger1009 Жыл бұрын
I see the sheep have done their part decorating the path!
@amanhasnoname6223 Жыл бұрын
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!
@gusjeazer3 жыл бұрын
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 Жыл бұрын
Great info
@annelisemostert3667 Жыл бұрын
🤗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
@TarkanBeldag3 жыл бұрын
Very useful🤓👍
@inspirethroughactionscalis67423 жыл бұрын
Great video guys, thanks 🙌 quick question are these sessions on top of your weekly mileage runs + long run.
@nathanbaker17273 жыл бұрын
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.
@inspirethroughactionscalis67423 жыл бұрын
@@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.
@nathanbaker17273 жыл бұрын
@@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!
@inspirethroughactionscalis67423 жыл бұрын
@@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? -
@nathanbaker17273 жыл бұрын
@@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!
@blindjohn29692 жыл бұрын
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
@JoaniMaster2 жыл бұрын
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.
@Cid04843 жыл бұрын
I seriously suck at my recovery runs :( Any tipps for keeping yourself from running too fast?
@ruibinwu96533 жыл бұрын
Treadmill, as long as you can control your finger from touching ^ buttton.
@Cid04843 жыл бұрын
@@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
@BoolFalse10 ай бұрын
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 ??
@elenaob21783 жыл бұрын
I particularly like the last tip: Enjoy the process - otherwise nothing makes sense :)
@tomasrolin3833 жыл бұрын
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 Жыл бұрын
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 Жыл бұрын
Nice one! Have you tried the tips in this video? 🔎
@lukedavis56593 жыл бұрын
My best time is 48:06 hopefully i will get a sub 45 one day
@devidia3 жыл бұрын
Heather looks sharp
@capitalb58894 ай бұрын
I could do a kilometre in 4:30, but not two. And definitely not 10!
@PracticalRob3 жыл бұрын
I don't know what "At Effort" means? Max effort?
@hornetluca3 жыл бұрын
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?
@samuelecrotti94563 жыл бұрын
Yes and yes. Mine does as well, because the cadence is low. Walking is good and shouldn't be demonised.
@paxundpeace99703 жыл бұрын
I avoid slower runs or perform more heel do butt running For some sections
@Daeve423 жыл бұрын
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.
@erickhan63493 жыл бұрын
running a 10k soon put myself down at 34 min which may have been a mistake bc i think i will be faster
@ataufiql97 Жыл бұрын
Im just covered my 5km for 22'20"... Do u think i can achieve sub 45 for 10km?? Hope to get ur feedback 🙂🙂
@murshizimahadzir8459 Жыл бұрын
I always run under 30 minutes perhour.and my pace just around 7 or 6 per 4 km..
@MrSebyi3 жыл бұрын
Downhill slope
@lamby10743 жыл бұрын
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!!!😞
@rupeshchauhan23 жыл бұрын
I can run 5k in 45 mins 😢
@Top_Worl-d3 жыл бұрын
Hey
@deepkamal38869 ай бұрын
Foot movement and cadence for 10k under 45 minutes
@eriksteenkamp36213 жыл бұрын
Pasta and mince
@OfCant3 жыл бұрын
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?
@colecoleman14993 жыл бұрын
I think I like being in mid 50.
@axtheelder3 жыл бұрын
I run 10Km around 52', so no chance for me to a sub 45' run :)
@EnglishforFOOTBALLFANS3 жыл бұрын
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-cy9cu3 жыл бұрын
Keep building you’ll get there if you put the effort in for sure
@desionmynthlu12732 жыл бұрын
Hello
@sn350channel3 жыл бұрын
I just can’t beat 50 mins / 10k. My average is 53 mins
@acasualviewer58612 жыл бұрын
have you tried increasing your distance? I've found that running farther always helps increase my speed for lower distances.
@rellyWrotethat3 жыл бұрын
my current fastest is 43:40
@vivek411763 жыл бұрын
My best time for 10k is 53 mins
@georgebebenis23953 жыл бұрын
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😀
@barrysullivan18923 жыл бұрын
My 10k is 43 mins
@mohammedaifan6913 жыл бұрын
OMG! Sheep Sheep and Sheep
@Gerlfcbobby3 жыл бұрын
My best is 48 minutes
@acasualviewer58612 жыл бұрын
Mine too... but that was 9 years ago.. And it took an enormous amount of training to get to that point.
@Mr-big-R2 жыл бұрын
My 10k in 1 hour 6 minutes :(
@animeguy67893 жыл бұрын
Is 50 vo2 Max good for a 13 years old?
@distancerunner62113 жыл бұрын
You are almost excellent www.machars.net/v02max.htm
@alexandercameron19773 жыл бұрын
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?
@politie987654321983 жыл бұрын
Wow you were slow that was your fastest time? I run 10k in 30 minutes, 29,05 pb. And im not even a runner
@sandsy22483 жыл бұрын
Wow ur slow af 35 mins
@princethumper2 жыл бұрын
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.