How to Train for The 10k || my tips, experience, and example workouts

[@zsanettgere2112]

Can you make a video about how to Train for The 5k? :))

[@irritablearchitect]

My recommendation would be for a mix of 3x1-mile repeats at or near race pace (full recovery) one day a week, then again two or three days later in the same week, running quarter mile repeats at a good 5-10 seconds faster that race pace, and plan on doing 8-12 repeats after a short jog between each rep. Do those workouts mixed into your regular miles during the week for a month and see how it works.

[@Othnielthegammer123]

i think younger you is so proud!

[@allie_ostrander]

I hope so!

[@sahacking]

Outstanding video, Allie. I'm 62, four decades past my once fast, D1 running scholarship self, but I still want to improve as much as I can. I wish I'd had someone back then who knew the now widely known training methods that you and other world-class runners use today. You explain things so well. Of all the KZbin running channels, I enjoy yours and Spencer's the most. Keep it up, and best of luck and preparation for World XC.

[@allie_ostrander]

wow, thank you so much! I wish you the best in your training :)

[@adamfeerst2575]

I love the cross-training part. I'm an older (64) but still competitive runner. I never used to get injured but have in recent years. After hardly running the latter half of 2023, I'm coming back conservatively. I've always handled large volume and increases well, but keeping it down. I'm thinking more long term, 2025 goals, not just 2024 races. I'm doing a lot of biking and swimming (former tri-geek), and only running ~4 days/week, and only one hard. I love the roller skis but don't have a pair; I do skate and classic on snow.

[@KenParsonswasp]

I just re-watched the final of the 2017 Steeplechase Championship race. That finishing kick - WOW!!

[@johnwhitesides566]

That was excellent general advice, Allie. Indeed, I believe the best 10k workout (which you have already performed) quasi-combines your #s 1 and 2 = alternating goal pace with near tempo pace (e.g., for a runner aiming at 31:00, alternating 400 at 75, 400 at 90 for 10k). In the same vein, one you might consider (obviously in consult with Roche) in the future is a "blend" workout, where you do sets of 10k effort/short jog/mile effort/long jog. For example, 600m at goal pace; 100m jog; 200m at mile pace; 600m jog. This was a 70's Oregon staple (they typically did 800/300) and Kenyans under Canova often use the same structure, increasing the fast distances as the season progresses. That way you learn to sprint under a fairly high lactate load. In high school, we did 550/110/110/550. You get the idea. :) One can do somewhat the same with cutdowns (say 600m increasing the pace every 200m) but the blend has some unique features. Have you yet formulated a goal for Worlds? I couldn't find much about the Friendship Park course but the photos I've seen show it to be fairly flat. Using Google Earth indicates the same. So it is perhaps a speed course, putting aside and mud and the barriers (which won't deter an ex-steepler!).

[@allie_ostrander]

They just sent us the course information for Worlds yesterday, so I'll be looking at it over the next few days. I have heard it's pretty flat! It's also a loop course.

[@cathalsherlock917]

Thanks Allie, this will be saved and used often. Wishing you the very best of luck in Worlds from Ireland.

[@allie_ostrander]

Let me know if you try the workouts!

[@wordmunger]

Nice tips! One of these days you are going to have to write a training guidebook!

[@allie_ostrander]

Maybe one day!

[@Addi-tp3ky]

Yes Allie please do!

[@finding_health]

Thank you for explaining the benefits of the different types of training runs; it's very helpful to us newbies.

[@allie_ostrander]

glad you found it useful! I also have videos about base training, cross training, and injury prevention if those topics are of interest!

[@finding_health]

@allie_ostrander I watch all of your videos! I'm nowhere near your level but I find your content interesting and very informative (and still relatable even though I run much more slowly). Rooting so hard for you at Worlds!!

[@katherineprice96]

Love this! “Speed builds confidence.”

[@allie_ostrander]

It truly does. Nothing like speed to make me feel ready to race!

[@thegreatalyssa]

It's great when ya find out what works for ya.

[@daveconvoy5793]

Thanks Allie. Some good tips and it’s super that you’re offering to help others. I am really hoping you perform as well as you hope to in the race!!

[@allie_ostrander]

I have been feeling good since that I corrected the overreaching, so hopefully everything will align just in time for the race!

[@anid2095]

You have no idea how helpful that video was to me! I was just thinking about training for a 10k after my marathon but had no idea how to go about it! You covered everything I had questions about and gave me great workout ideas 🥰

[@bethdobbyn]

Thank you so much! I am 13 years old and ran my first 10k last year. I am currently training for my second 10k ever and just discovered your channel. Even though I haven’t been watching your channel for that long you have already shared some amazing tips and watching your content has really boosted my confidence. I can’t wait to watch you complete at Worlds and continue using your advice to develop my love for running!

[@fentresshill3990]

All great tips, Allie! All the best in Belgrade! You've got this!

[@allie_ostrander]

thank you!

[@donbracci2199]

Great video. I always appreciate your transparency. I especially like how you verbalized the fact that you are not a gatekeeper. Keep up the great work.

[@allie_ostrander]

haha gotta be very clear about my non-gatekeeper-ness

[@pianosign]

this is so great to learn about the function of different kinds of training, thank you!

[@allie_ostrander]

glad this was educational!

[@frankmarquez6934]

Combining stimuli is one of my favorite things to do. Great job Allie. I have not doubt you'll reach all your goals. Also, if it doesn't sound personal, your body is looking toned, which I think translates into you being an iron woman. Your training graphics are a bonus. Super appreciated.

[@allie_ostrander]

glad you agreed with the training approach!

[@jwoodard29]

I"m stoked too about World's. A helpful video, especially the advice about race pace training and structure, so thanks.

[@allie_ostrander]

glad you learned something :)

[@jesshashi]

Thank you, Allie!! ❤️ After my first 50K in May, I really want to work on more speedwork and such! Saving this for later.

[@allie_ostrander]

Yes, speed is fun and will make the next ultra even better :)

[@thomasphilyaw8593]

A little bit off topic, but that is the cutest baby hedge hog you had hanging on your shirt. Let's Go Allie ❤❤❤ Can't wait for worlds!!!

[@allie_ostrander]

hahaha it's a microphone which hopefully made the audio a little better :)

[@thomasphilyaw8593]

@@allie_ostrander I know...:)

[@carolwillis6224]

Cheering for you! 🎉

[@WadePearson]

I appreciate that you show roller skiing as part of your cross training. guessing most runners have never even seen roller skis!

[@coco_bold]

First tip from Allie: get a nice coffee in the morning, then you can follow the rest in the list. Thank you of course for all this fun and interesting tips

[@allie_ostrander]

Yes! And get my coffee collab with two roosters ;)

[@nro337]

Super duper helpful!

[@allie_ostrander]

yay!

[@saanaheinanen1178]

Allie!! This was so EXELENT!! You really have a talent to discribe things easy and understandable. I loved how you explaind how to make the workouts bigger little by little. I think the same kind of training works pretty well for 5k to halfmarathon training. I'm going to make myself a progressiv training plan for the spring based on this video. Once again than you so much og go kick som ass at the Worlds Allie!!

[@EmirBalali]

one of your best videos!

[@DavidSmyth-f8s]

Amazing video Allie 😍...good luck in your 10km..I love your content ❤

[@allie_ostrander]

so glad you enjoyed it!

[@DavidSmyth-f8s]

@@allie_ostrander your the best....big gay fan Here

[@edwardleecaliforniausa]

Good morning Allie happy Wednesday morning and I loved your vlogs and you are amazing Supporter

[@ellaronci2703]

I LOVE YOU ALLIE!! im so happy you choose to share this advice, and these amazing specifics!!! so many workouts are so gatekept in the running world, this is why youre my favorite running youtuber. I would love to see some specific strength workouts if you can make them, thats something i struggle with.

[@allie_ostrander]

I want to make some strength training vids, but my gym doesn't allow filming ugh. I will find a way! In the meantime, I do David Roche's mountain legs and ultra legs routines on some non-lift days, so check out those videos!

[@ellaronci2703]

@@allie_ostrander Thank you so much!!! 💙💙

[@MusclesandBooks]

Oh man, have the Bolder Boulder to get some last training in for after my half marathon in two weeks - this is perfect timing!

[@DanielNowak-xj5oc]

Awesome advice ! Goodluck on your Olympic quest aille you will make it one-day I believe in you !

[@peachxblue]

So helpful!! Good luck Allie!!

[@RealStrategyGamingClassics]

For me carbs protein and lowering sugar is more important than worrying about lactate acid. I knew about this since 2000 in a running book and its for very advanced runners like the guy from norway that always wins, not a normal runner going for a 20 minute 5k or 45 minute 10k or whatever. i use sierra fit electrolyte powder

[@ElKunAguero25]

I love your hair 😎

[@guernicaP]

Me too!!!

[@Wings_nut]

Woohoo! 18 days to Worlds! Can't wait!

[@allie_ostrander]

getting so close!

[@Wings_nut]

@@allie_ostrander The fun starts with the U20 at 3 AM my time. I have to wait a couple of hours for the elite women. That's a lot of coffee. LOL

[@tomfitzgerald890]

Loved your explamation of doing a threshold test without having to do a fingerstick. Gold luck at World's XC: use that 64 sec. speed!!

[@mejusthappyrobot1008]

great video, Allie!!!

[@daniellezelinski9791]

Great video! It's awesome you're a Nathan Pyle fan!

[@allie_ostrander]

of course! "responsibility saddens me" is iconic haha

[@Shevock]

Great advice. I have a question but understand if you don't have time to answer, as a pro runner... When you say x by mile, do you think that should be adjusted for speed? E.g. if you do those repeats at 5 to 7 minutes, but it's takes another runner 10 to 12 minutes, ought they cap those repeats at 7 minutes? I'm just thinking about how long the workout day would take a slower amateur runner who likes getting faster though.

[@allie_ostrander]

That's a great question. I think it depends on the person and their preference. It's still good to do the mile reps, since everyone will be running the same distance (and not necessarily the same time) come race day. However, if that's too much time or too overwhelming, doing 5-7min repeats is an option too. It's also worth noting that I definitely recommend working up to mile repeats throughout the training cycle!

[@Shevock]

Thanks! You are so awesome! Can't wait to see how you do in worlds!

[@irisgutowski984]

Very cool tip about the long run with threshold stimulus. Good luck at worlds!

[@allie_ostrander]

thank you!

[@sanki7087]

Whatever I'm doing gets better when I introduce some "serious speed work" to my training like doing 8-10 reps of 200s with 3-4 minutes of rest @800 meter pace

[@markusthulin2204]

Really well explained! Im pretty new to running so this information helps. Thanks! (But of course I don’t try to run in your level. But if a scale it down)😀

[@adamfeerst2575]

It’s all about the base. Such speed workouts are MUCH more effective built on a strong base. Base building is not only about cardio (the faster you can go before lactate buildup, the better), but strengthening the muscles and connective tissues, to be able to handle the higher intensity and volume.

[@allie_ostrander]

Definitely! I made a whole video about base training and how important it is :)

[@arrianadugan]

I am a cross country runner and I am wondering what would be best for training for races that are shorter mileage, like 3 miles, currently I am trying to work on my speed and endurance and am trying to find the right training to do

[@allie_ostrander]

maybe I'll make a 5k vid soon...in the meantime I have a YT short that give workout examples and training structure advice!

[@irritablearchitect]

I completely concur on the mile repeats for the distance at race pace; if you want to do it in the race, you gotta be able to do it in practice.

[@allie_ostrander]

for sure!

[@jochippyy]

Helpful? It was bloody brilliant .

[@allie_ostrander]

THANK YOU

[@schabanakxD]

nice to see ari and you running together

[@allie_ostrander]

so nice that he's back in the US!

[@ClairesUniverse]

In last two years, I've lost 50 pounds by heavy weight lifting and eating in a calorie deficit and tracking my macros. I also play golf and I recently ran my first 5k! Do you have any tips to prevent yourself from getting sore? I already drink the LMNT electrolytes and I roll my body out with a vibrating massage tool, and I try to stretch regularly. But, is there anything else I should be doing that would help? I just found your channel yesterday and I love your videos!

[@allie_ostrander]

Hi! Congrats on your first 5k, that's huge! My advice for avoiding soreness would be to always gradually increase mileage and/or intensity, do activation and mobility before running, fuel and hydrate well, and (most of all) get lots of quality sleep. You could also try having a high protein snack before bed as that can help with muscle repair :)

[@linaS212]

Great Video 😍😍

[@davidlookhart4207]

Love your content. Any suggestions if or how you’ve dealt with plantar fasciitis?

[@allie_ostrander]

I've actually never had it, but the people I know that have recommend rolling out the bottoms of your feet, icing every day, and keeping the calves loose.

[@timlofton6595]

Fantastic presentation! Thank you for your efforts with this. Question: For your 5 x 1 mile @ pace on 2' "rest" workout example, is the rest a static recovery or do you typically walk/jog this segment? Thanks!

[@allie_ostrander]

I would walk or jog because light movement helps to clear lactate 😊 but if standing rest is your thing, that’s fine too!

[@timlofton6595]

@@allie_ostrander Thanks. Yeah, I usually like to keep it moving. Unless it's doing the work during Houston summer. Then I take the standing rest and hope I can muster up another rep. ☠️ Wasn't sure if a moving recovery facilitated that much clearance if kept to 2' or so. Thanks!

[@StreetRacersCy]

Would be good if you could also make a short video on breathing techniques.

[@beryldiamond]

Wow, thanks so much for this video! I’ve been getting back into workouts after grad school, a head & neck injury, and tearing both meniscus. I literally was thinking this week, how do you increase by 10% when you’re starting at few miles a week? So thanks for the confirmation that it’s okay to add a few at a time. Also, I’ve been doing a lot of biking to be easier on my knees. So it’s about shifting from biking to walk/jog without injury. Thanks again for the video!!

[@allie_ostrander]

Yes! And if you're coming back from injury, I recommend starting with every other day and doing a slow comeback plan of walk-jogging. You can find those online if you search "return to run injury plan"

[@beryldiamond]

@@allie_ostrander oh, good idea! I just went to C25k with continuing to bike, but I’ll definitely check out the return to run injury plans! Thank you!

[@restlesssouls1149]

You're the greatest Allie Ostrander there will ever be...C'mon worlds

[@allie_ostrander]

to worlds soon!!

[@imnotlettingyouseemyname]

The good news is that both of us agree that 6:49 is faster than our easy pace.

[@randystebbins5733]

I'm wondering if you do VO2 max workouts for a 10K race distance. Even though you may not reach VO2 max in a race that long, is it beneficial to do those workouts?

[@todallard8791]

The quarter mile the best workout, of course by the time I graduated HS they made tracks that stupid metric thing, and the mile is the greatest track race. Cross county and trails are better than all other track and road running.

[@Orangestudios295]

How many miles a week do you run on average? And or how much of your total volume is cross training? I'm a injury prone runner (at least right now) and I'm thinking about adding more cross training and doing less miles. Anyway good luck at worlds!!

[@allie_ostrander]

I run 40-45 miles per week and cross train about 7 hours per week. So it's about 35-40% run, 60-65% XT

[@Orangestudios295]

ok thanks!@@allie_ostrander

[@aylaamon3267]

Curious: how do you fuel on your longer runs? I don't see you carrying gels (and often not a water bottle). If you have found the magical clothing that contains these items, please share!! Or do you loop and grab from a table? What's your go-to run fuel (other than LMNT, of course!)?

[@Doktracy]

Ok,now you sound like my PT on rewind!

[@paulgallagher6544]

I was scanning the internet on the us finals. Mental note just wait for video. Good hearing the update. Is there a reason not to do long runs on grass? Maybe put that in aa later video. The good feeling of speed is i guess the risky time but im sure you have the discipline to plan it well. Any micro tears dont like speed. So i guess your on race pace only from here to world's. Is the track in world soft or hard. I guess by next week the weather forcast will be telling simething.

[@allie_ostrander]

I wouldn't really be able to find enough grass to do a long run on. It's not that I'm against it, it's just not readily available. Speed work for me is less risky than high volume work!

[@4FunAndFitness]

I have a cat-like urge to playfully swat at the fuzzy mic ball, lol. Kind of windy in that room, or are you just becoming a pro with sound quality, much like you are with running? 😁

[@allie_ostrander]

Just trying to improve the quality of my videos! Sound quality is a good step :)

[@marcelmastalerz7405]

so basically if my goal time is sub 38 min I can do around 41-42 10k tempo run workouts?

[@ameliaolson6175]

Off topic: is that a Nathan Pyle pillow ??

[@allie_ostrander]

yes, huge fan!

[@molasorrosalom4846]

Also, would you ever consider coaching when you finally retire, train future champions, help them with possible ED disorders? I'm reading Alexis Pappas's book, and never knew it was that common among female long distance runners.

[@allie_ostrander]

I actually did coach at Seattle Pacific University for a couple years. I think it might be something I'm interested in post-running career, but I'm not sure. Especially at the college level, it's so much about recruiting which doesn't appeal to me.

[@whatcamacallit1534]

Hah my coach has me run hard workouts and lactate long runs every day maybe that’s y I’m so tired 😂😂😂

[@allie_ostrander]

if this is true then yes I would think you'd be tired lol

[@whatcamacallit1534]

I’m training for a sub 5 mile, and for all of our workouts off the track he has me run 6:55 pace, I bet running a bit slower some days would help me

[@laurencharltonn]

Do you have a discount code for coros?

[@maggiemoyer]

how do you figure out your lactate threshold?

[@allie_ostrander]

The best way is to do a lactate test by taking blood samples after reps of increasing pace (I have a video about this), but another easier way is to use HR. Lactate threshold is usually about 30bpm below your HR max. Also, it’s approx 35-45sec slower per mile than 5k pace!

[@Abdo_Athelit]

Good luck

[@BaileyCroffordMusic]

❤

[@shangrila73eldorado]

Good luck in the race, and enjoy yourself in Serbia. Stay for a couple of weeks even. What's your target pace for the race?

[@allie_ostrander]

since it's cross country, I don't necessarily have a target pace, but I've been doing race pace reps at 5:10ish

[@msforest833]

❤️

[@jeniserobinson8585]

Is lactate threshold the same as a tempo run?

[@allie_ostrander]

The definition of lactate threshold is concrete whereas "tempo" doesn't really have a definition. I use them interchangeably, but some coaches think of "tempo" as more of a steady pace kind of like LT1, whereas threshold would be LT2

[@jeniserobinson8585]

@@allie_ostrander Thank you Allie❤️

[@roustabout4fun]

Imagine running with Hassan but actually getting to do just that! Cool...and you're getting so fast that your wabbit tail got discombobulated and is in the front. Best of best of Luck~ prep meeting opportunity.

[@allie_ostrander]

haha if I actually kept up with Hassan that would be insane

[@roustabout4fun]

@@allie_ostrander Let's call it Cwazzy good! You are getting sleepy, sleepy~ dream your scenarios~ Let's give a Go and~have funn.

[@molasorrosalom4846]

When's the next time you're gonna run up another mountain?

[@allie_ostrander]

might be soon....

[@sarahbauerfeldsarahcph9733]

This is so interesting and inspiring! Thanks 🫶🏼 I just started to run a little bit again

[@allie_ostrander]

yes, I hope it is helpful!

[@sarahbauerfeldsarahcph9733]

@allie_ostrander it is! And I just wanted to mention that I sent you a private on Instagram. If you have time to read it and maybe respond, that would mean a lot to me 🙏🏽