NEW 6 WEEK TRAINING PLAN BEGINS (SUB 32MIN 10KM ATTEMPT)

[@albertobalamnavarro-medina9292]

Good luck with the transition to full-time content creator Ben. Rest assured I will be liking and sharing your content with the North Texas running community. Your videos are super motivating and really help with my personal training.

[@BenIsRunning]

Thank you Alberto! This sort of support makes all the difference for the channels success so really appreciate it

[@albertobalamnavarro-medina9292]

@@BenIsRunning Gotcha you bro.

[@RodrigoLupatini]

I discovered the channel today. And I'm already loving it. From an amateur runner from Brazil. Every success for you.

[@ChloeHamard]

Nice to see how you plan your training and how you combine planning yourself with working with a coach, enjoyed this video!

[@BenIsRunning]

Thanks Chloe. Yes I like to base off my own experience as well as absorb the knowledge of my coach :)

[@jonasz5]

Best of luck with the upcoming race and taking leap!

[@TheFODRunner]

Really enjoyed this mate! Big goals, absolutely love it!! Full time 👍💪

[@jaredbowie7193]

Good to see the plan, 32:00 10k would be epic! My wife and I run the Hyde parkrun each week, near Manchester - you're dead right they are so much fun even in the middle of a training plan. All the best mate 👍

[@BenIsRunning]

Yeah parkruns are we’re it all started and great fun! Love the community side so was keen to factor those in now I can finally run on Saturday mornings :)

[@samlungu4774]

This is awesome. I was looking throughout your videos to find such info. Legend

[@JonathanJarrold]

Great video Ben. Good old pen and paper for the win! Good luck with the training and I look forward to seeing your progress. As for parkrun suggestions, Great Yarmouth North Beach parkrun is fairly new and is said to be quite the challenge. I'm in Norwich but was too scared to take on the Great Yarmouth one whilst training for London, but now that's out the way it's back on the radar.

[@BenIsRunning]

That sounds an interesting one! Any beach sections 😂

[@patrickclark410]

Good program and good video content! keep it coming!

[@lukesmith990]

Good on you for making the leap! No risk, no reward 🤙🏻

[@fodder9812]

If you ever fancy running a parkrun in Birmingham, try out the Cannon Hill 5k park run... Its a decent park , the volunteers are brilliant and it has a tough steep hill finish .. The male record is 14:38 .

[@muzza405]

Mate love your videos. Keep up the hard work. And good luck on the transition to full time athlete/ content creator!!

[@BenIsRunning]

Thanks bro 👊🏻

[@sifi7950]

Nice work Ben! Good to see you focussing exclusively in YT!

[@diogoprocopiospadotto8887]

Letsssssss go BEN , AMAZING the talk about the training plan , loved ❤️, the channel is superb

[@BenIsRunning]

Thanks Diogo, glad you enjoyed it 👊🏻

[@ColeRunning]

Whitstable parkrun for a nice coastal Parkrun. Or Canterbury for a good XC preparation - has a couple k of grass and a couple k of hills

[@brunooliveira1597]

HI BEN good luck for sub32.man rebel v2...shoes of the year.

[@Rowrun]

Good luck with the post chef career Ben! Road to 100k

[@lukeorrin9809]

Great work Ben! I wouldn't hold your breath for that Essex League CX on the 30th as they still don't have a venue for it!!!

[@mathhits]

I’m excited to go for a run after every vid, so I think the slogan’s working!

[@whitestuff10]

Really enjoy your channel Ben, looking forward to hearing more.

[@chuckdavie]

Good luck going full time in all things running. Videos are getting better week on week. Straight up getting some Vaga hats in, you should start getting sponsorship or corporate links, always wearing cool stuff 🔥

[@JackD87]

Really great insight! That’s what I’m here for… I screen shotted that training plan. Thanks again 👍🏼👍🏼

[@andyronan1202]

Loving the content Ben, Great to see your training plans, keep it flowing m8👊

[@BenIsRunning]

Thanks Andy, will do :)

[@DustinUnderwoodMKE]

Just used your plan to sort out my first home-grown training plan after nailing a PB this weekend - though I did half the volume overall for this first attempt 😅. Thanks for sharing. I'd love to see more videos going into some of the fiddly bits of your thought process.

[@blakeberger1644]

Ben! Get yourself a pair of metaspeed sky’s. In my opinion for my slightly wider foot they surpass the vaporflys. Metaspeeds are a must for you.

[@BenIsRunning]

I really want to try them! Really don’t like the orange colour way 😂 was hoping they’d bring out something different 👊🏻

[@blakeberger1644]

@@BenIsRunning they have two different color ways out now. I’m sure you seen them. Give it a go brother. 🤘🏽👍🏽

[@IDKDCA]

love the detail mate! good luck 👍and congrats on going fulltime

[@maxmckee3131]

Interesting to see you have 2 sessions planned for the final week

[@BenIsRunning]

Yes I like to keep the legs used to the speed whilst reducing the overall milage across the easy runs. Both these final session are short and sharp to sharpen the legs for race day

[@manashbarman3490]

Awesome video mate. Hi from India. Just subscribed your channel 😊🙏🏾❤️

[@Kinaanath]

Excellent training plan....just not at that level yet 😅, thanks for sharing Ben

[@BenIsRunning]

No problem! Yet, I like that 👊🏻👊🏻

[@thatguygreg]

Hey Ben, really starting to enjoy your channel. I only got into running in my late 30's and I have no experience in cross country or anything like that. I went right from the couch to distance running with the marathon being my main focus. It would be great if you could do a video speaking about your running journey. It seems like you've been running right through school so it would be super interesting for me to see how running and training has evolved as you got older. Eg, what kind of races did you run in high school, and what kind of training did you do back then? And how have the races and training evolved over time as your focus starts to shift to longer distances like the marathon. I'm sure there are others like me who haven't had a long history in running and would find this interesting. Anyway, thanks for the great content and good luck for this block!

[@jessenutma5651]

Loving the content Ben! Keep it up💪

[@michealjohnny]

Great video, Ben. It's different to your vlogs but it's great to see what you're doing to get to your level and try to learn from it pick up something we can add to our training plans! you're making great content - believe in yourself and keep it up (please and thanks!) #run2inspire #aspire2run

[@enriqueelizondo9457]

Good Content Ben! I'm training for Sub 40´...hopefully I will reach it in around 4 weeks. Cheers from Mexico :D

[@JRJapaneserunnerinUK]

I have got Lincoln 10k in 4weeks time…after half marathon, my legs are getting back to normal too( thanks to sport massage ) quite same methods I am thinking like yours!! Need some above TL training and speed( intervals, reps and good short hill session). Thanks for sharing your training plan❤️

[@BenIsRunning]

Good luck! Glad to hear you can take something from my plan and apply to yours :)

[@Runningmansam]

That’s some decent training there mate for sure. I wish I had the time to get those miles in but I just can’t fit it in around the kids and work. Good luck with the full time YouTubing mate 🙌

[@douglaschristie745]

Would be pretty good to hear your opinion towards overall versatility of both shoes - one which could suit tempo sessions whilst still being forgiving enough for easier miles! Great to hear your plans moving forward.

[@BenIsRunning]

This is a good point thanks Doug

[@ThatRunningGuy]

Great video Ben, I’m sure you’ll smash it💪 I’ve just entered Into a 10k at the beginning of December…just need to recover from London 1st

[@adamstevens2048]

Hi Ben. Great video as always. I go to the Colchester Castle parkrun each Saturday so would be great to see you down there. Not sure I could keep up with you though!

[@rodrigogorosito4206]

great video, I also have my own training plan and I try to combine my work with it; pretty difficult because I'm a doctor and I work 24 hour shifts 3 days a week, but I try to train twice a day on Monday / Wednesday (especific + easy pace), an easy pace on Saturday and a long run on Sunday ...

[@sds_momento3513]

YES BUSHY PARKRUN

[@KNUXx-g1m]

going for a 10k in december , would follow this plan and loop it and i'll make this plan like a pyramid

[@tylereads4258]

For the running shoe battle: Outsole/midsole/upper durability, and fit (Tongue, Lacing, heel cup)

[@tylereads4258]

Really digging the new content. Keep it up!

[@bradleemcintosh8396]

Come along to Maldon Parkrun, its a nice course along the Promenade :)

[@kasperadamson4654]

Again, I would really love it if you could break down at least one of those threshold and tempo sessions. That would be immensely helpful. When you do those 3x20min tempo sessions, what’s the pace? How long is te recovery? How do you warm up? Ans so on and so forth. Similarly, when you do 10x800, what’s the pace/recovery? Great content btw.

[@dalekervick4316]

DIET - what are your staple foods / meals to fuel this training plan? Big miles, big goals, look forward to following your journey Ben!

[@gummer4england]

Great vid Ben great goal to aim for wow 32min would be epic mate but got one quibble you give me anxiety like mad when i see u running on wrong side of road lol run TOWARDS traffic u mad man so u can jump out way if some nobber dont see u, its great to see u dominating ur goals and hope it continues strongly

[@robcaseyire]

Loving all the extra videos recently, keep it up! Any tips for calf strengthening exercises for a new runner? Just loads of calf raises? I get quite sore after runs, despite doing quite a lot of stretching immediately afterwards. I guess they are sore because they are weak! And if you are ever over in Ireland, Wexford Parkrun is a good one. Flatish track but usually windy!

[@MatthewBell0310]

Great video - I think it’s class you’re chasing the dream full time! Massive respect!! Why you running on the wrong side of the road though? 😏

[@paulmulks]

Valid point! Always run/walk facing oncoming traffic, safety first 👌🏻

[@Warriors_and_Wanderers]

Can you do a poached egg tutorial! They always look amazing 😂 love the channel mate!! Don’t have an Instagram to join in your giveaway on the last vid 😭

[@BenIsRunning]

😂😂😂 I’ll do that just for you in the next one

[@Warriors_and_Wanderers]

@@BenIsRunning absolute legend 😂🙌🏻🙌🏻🙌🏻

[@danielbailey4439]

South Woodham Ferrers, Essex Park Run 🏃‍♂️

[@joefinch7192]

Ashton court parkrun is brutal if you ever come down near Bristol

[@BenIsRunning]

Will keep it in mind :)

[@ahilamisi]

legend

[@3Unique]

Hi Ben I only just came across your videos and find them interesting. Thank you. Brave move to go full time KZbinr. BTW do your always run with the traffic? I always run with traffic coming towards me so that I can leap out the way (yes I have had to) of any nutter who thinks it amusing to drive within inches of my elbow.

[@Isdel]

Focusing on 5k/10k and I'm curious why you don't have any 5k/10k pace workouts in your training schedule and instead you have a lot of high aerobic stuff? Excluding easy running, my three workout days are a 5k pace day, a 10k pace day and a long run, easy or progressive. Quite interested in reading your perspective. In any case, good luck!

[@Girodipista]

Hi Ben! On Tuesday you're talking about threshold reps; What threshold are you referring to? Doesn't anaerobic threshold represent a running pace slower than 10k pace? Why is it faster for you? Thank you for the video and the plan but can you also tell us recovery times between reps and between tempo runs? Thanks!

[@nitikornwongkarnkar5860]

Thank you for sharing your plan.can i ask you about your weight training day? .I dont see in your plan.

[@apelsinas14]

Mate 3:40 for the every long run is very hard. It’s only 10s slower than your Half marathon pace.

[@run_skywalker]

Hello, Ben! I'm curious about the concept of 80% of 10k pace. For example, if the 10km target pace is 3m35s, how do you calculate 80%?

[@johnarleentaninecz2867]

Have you tried using a percussion massager? Do you think it works muscles the same as a foam roller?

[@paulmccrone6516]

Good video Ben. How hard would you do your Parkruns in this programme?

[@davebegbie362]

Just found your channel. Seems like a lot of good videos. Are you running on the wrong side of the road by the way? You should be running towards oncoming traffic mate 👍🏻

[@greganikin7003]

Nice plan. Don’t you want to add 10x1000 with 1:30-2 min rest on hard days? At 102-104 % of your race pace?

[@martincarstensen8527]

I wonder if you've been in the lab to have your lactate levels tested? You'd then know exactly where you need to be in order to execute a lactate threshold session which probably is quite slower than you 10 km pace due to your otherworldly fitness level

[@johnskelton9622]

Not too wordy at all, Ben! What are the lengths of your tempos for the six weeks? And you might have mentioned it but what pace/hr are you working towards on the tempos? Thanks man, diggin the channel!

[@aaronjames3728]

Ben. Do you incorporate any vo2 max hard sessions in this or do you always stay at threshold paces of 10k race pace or a bit quicker? So do you find a need to do sessions where you are doing intervals at 1500 or 3000 race pace or is that not necessary for a 10k prep in your opinion?

[@joseph-rj8xc]

Hey Ben, for your long runs on the Sunday, do you eat or drink anything during those runs?

[@lukegoesrunning6775]

Good luck Ben! Sub 32 is an incredible goal, almost doesn't seem real 😂 Great to get an insight into your training planning but can't believe you don't give yourself any days off 👀🤯 Maybe that's where i'm going wrong 🤷🏽‍♂️

[@BenIsRunning]

I used to swear by one rest day a week! Now I’ve adapted to a higher training volume so Mondays are my recovery days. I run very slowly which i actually find is better for my legs than a complete day off sometimes :) I wouldn’t advice no rest days to be honest! I prefer t take rest when I feel I need them rather than have the written in the program if that makes sense :)

[@lukegoesrunning6775]

@@BenIsRunning Yeah that makes a lot of sense really! May start doing just that 🤙

[@waterproof4403]

If you were a sub 32min 10k runner and was in the Womens 2016 10000m Rio Olympics Final, you would have been lapped 3 or 4 times by the winner Almaz Ayana 😂

[@lukegoesrunning6775]

@@waterproof4403 This is true - lots of incredible athletes out there!

[@kevincastro5509]

Why the tempo decrease mins every week but more reps increase every week ? What's the benefit there, hope you see comment ben. Thanks

[@jamie1174]

Hey Ben, just subscribed recently. A friendly suggestion would be to say both imperial & metric units please! Cheers

[@kevincastro5509]

bro. whats the diff. between tempo and threshold ? i thought they the same, and how about intervals ? hehe Thanks..

[@TheWolfAkella]

5:48 сам план по дням/неделям

[@petetwigg5197]

Great insight and will be using the basis of some of this plan for myself 😁 Btw what make are those caps you have?

[@Ultegra10SPD]

I'd like to know, in running, when someone says 'rest' in a set of intervals does that mean stop? walk? jog? which is it. different in cycling (where you cant easily stop/start just as you cant coast in running) and i'm trying to learn now that i have a need to incorporate intervals to get faster running (25m 5k. started to run a lil each fall 2yrs ago as something away from the bike.). thx. -U10

[@BenIsRunning]

Rest for me is usually stationary. However if you prefer to jog/walk in between reps it’s totally fine too. Just depends on what you prefer. Some people don’t like to stop to avoid stiffening up/ getting cold :) I’m also planning a video where I share 3 interval workouts for beginners looking to improve your 5km time so watch out for that one :)

[@marwinaffan8345]

New subs here, would like to hve your take on couch to 5k running program, i'm 36 and a newbie runner

[@lucasporter9696]

should do Ally Pally park run bit hilly but gd

[@BenIsRunning]

Sounds like a challenge 💪🏻

[@kelsier1102]

Please make one training plan for 5K . My current PB is 29 mins :( how do i improve it

[@ST0NERGUN1]

Hey Ben - is there any tips and tricks for stitches / what the different type of stiches mean i.e right side, left side - love, a running novice

[@BenIsRunning]

I have struggled with this too. For me I’ve found core strengthening exercises have reduced this for me as i believe my stitches stem from my weaknesses. I’m not sure about different sides 😂

[@ST0NERGUN1]

@@BenIsRunning

[@condaddypop3898]

Time to up the audio quality. Look forward to shoe battle

[@matteast2236]

Hi Ben do u have any training plans to get under 20min 5k, my pb 20,43 thanks matt

[@abdhamidhamid9581]

to reach 32min for 10km..if the training more the 10km for example 15km..16km.or more...will it help 32min 10km...??

[@SebNutter]

Hi Ben, may I ask how old you are? What made you hit on 140bpm for your easy runs? Is this set in stone or do you ever run slower or faster than this on you easy runs? I'm 48 and have been following the Maffetone formula of 180 minus age (so 132bpm for me). The lower BPMs have certainly allowed me to up my mileage without getting too fatigued or injured. Any tips welcome. Thanks.

[@samclayton7958]

30th Oct has been cancelled bro! They couldn’t get a venue

[@BenIsRunning]

What!!! Need to find a race then :)

[@bikeinmotion]

Wow, the longrun only 15 seconds slower then half marathon pace? I don't know how that relates to your paces but for me that would be roundabout every longrun at marathon pace 😬

[@bboy6surme]

what pace your easy days are?

[@leecross6113]

Hey Ben have you any tips on keeping the heart rate down??

[@bboy6surme]

Hi Sir! any suggestion on runinng on these thiny roads? (greating from ireland)

[@BenIsRunning]

Don’t understand your question I’m afraid 😂

[@adam85296]

Dude do you have zero rest days!?????

[@emilekazzi3653]

Hi Ben, Where do you add your strength training on this 6 weeks plan?

[@BenIsRunning]

2 times a week. Usually on hard run days and only 30mins per session. I focus heavily on single leg strength exercises as well as core and lower back as these are areas of weakness for me personally/)

[@MBkompressor]

How do you warm up for your easy runs?

[@BenIsRunning]

I ease into them so the first few km are a little slower. Will roll and stretch before if I have any tight areas

[@MBkompressor]

@@BenIsRunning Thanks mate!

[@BenIsRunning]

@@MBkompressor no problem

[@mryoung1982]

Sub 32 is mental, good luck! . I've my first ever race in Nov, targeting a sub 40. I've noticed your cadence is quite low, have you always had such a long stride length, or is it something you worked on?

[@BenIsRunning]

Thanks Andy! Sub 40 for your first race would be crazy!!! Best of luck :) i overstride slightly, hence more of a heel striker. Not something ive worked on no and not sure if it’s something I should or not to be honest. Had my gait analysed and was told not to change anything other than my arm swing needs to be a little more lateral :)

[@mryoung1982]

@@BenIsRunning thanks Ben. Wasn't implying you overstride, I'm just jealous! I've been thinking of getting a gait analysis. Any tips on who to go to?

[@iFlarsky]

Do you run progressive on your long runs?

[@BenIsRunning]

Not intentional. Sometimes I pick them up toward the end but prefer them to be pretty hard effort throughout

[@iFlarsky]

@@BenIsRunning Alright! Thanks for the answer! Good luck with your new program!

[@BenIsRunning]

@@iFlarsky you’re welcome and thank you

[@JoshNishitani]

those long runs are fast, on par with elites :0 are you self coached or do you have one guiding you with your training? do you have a video talking about the sub 16 5k training plan you made? I'm trying to get there myself and would be interested in seeing what it took you to achieve that. Cheers

[@BenIsRunning]

I’m self coached but attend club based sessions twice a week :) I’ve not made a video about that. I’ll add it to the list :) thank you for the suggestion

[@ashleyjohn4309]

Hey Ben could you let me know the massage gun you are using at the start of the video?

[@BenIsRunning]

It’s an everyfun m7 pro! I’m currently running a competition on my Instagram to win one for fee so check that out :)

[@ashleyjohn4309]

Brilliant thank you!

[@BenIsRunning]

@@ashleyjohn4309 welcome :)

[@jeffreybien6558]

Hi I'm Ur fan from Philippines can u give me a training plan for 5k to sub 16 mins

[@kasperadamson4654]

Darn it.. I would not have minded if you would have spent an hour explaining this in more detail. 😊

[@Pietrotherunningfarmer]

First