Run Your Fastest 10k with These 7 Workouts

[@adambarker3130]

I'm really looking forward to trying these and improving my 10k time. My best is 35:55. I'm worried that the fact that I ran that in 1977 is going to be a factor. Still, I trust Philly.

[@shaylorcyclingwahoo]

🤣🤣

[@wiesorix]

I really like how you adapt the recovery time to the rep time, contrary to other athletes sharing their training plan. Like, I'm not gonna do the recovery time of a professional athlete whose reps take 50% shorter than mine, thank you very much

[@Who-ate-my-chocolate]

Are there any back-of-the-pack runners here? Or am I the only one? 😂 I’m aiming for a sub 55 minute 10k next weekend and this is massive progress already for me! I’m really proud of myself lol 😂😂😂 sub 50 is just the dream!!!!!! But I watch Phily’s videos every week without fail in the hope that some KZbin osmosis will make me a better athlete 😅

[@rikkelindhardt5047]

Hiya! I’m aiming for 60-65 min in my next race ;) so yes back-ender here ;)

[@Who-ate-my-chocolate]

Best of luck for your race! We got this! 💪😁🏃🏽🏃🏻‍♂️🏃🏼‍♀️🏃🏼‍♀️🏃🏾‍♀️🏃🏼‍♂️🏃🏃🏿‍♂️🏃🏻‍♀️

[@juk2023]

Haha yes back of the pack here ! My current PB for the 10k is 1:07! Doing the Birmingham run on Sunday so hoping to beat that and eventually one day reach sub 1hr🎉

[@CoolInOlympia]

Me!

[@Misty_mountains.360]

Depends on the hangover 😂

[@rupertking6682]

Tried the "Nasty Pyramid" earlier but slightly adapted to be 200m, 400m, 600m, 800m, 1000m and then down again... With 60s rest on the 200-600m reps and 120s rest on the 800-1000m reps... Rightfully named "Pyramid of Death" in my Garmin watch! Ouchy that one is a belter! Great video and thank you for the inspiration :)

[@damienweatherley1556]

I raced a half yesterday (1:26 🥵) and have a 10k in 6 weeks. This video is just what I needed, I'm going to be doing these for sure. Great timing Phily! Keep being awesome! 💪😊🤘

[@Zandertheduck]

Awesome video! I generally don’t comment, but this really was epic. Put the 10 x 1k workout to the test and actually PR’d my 10k time the next day in a test run. 😅

[@iancollinge1614]

Thank you so much philly for putting in the effort to include everyone in your timings much appreciated

[@xinanis]

Thank you so much Philly for sharing your knowledge and experience! I tried these and achieved my PB, coming in quicker than my goal time. This was massive for me as I never expected to be able to run well and injury free after my hip surgery. I took your tip about smiling during the race as well (from another video) and that helped me when I started struggling. I'm looking forward to improving more and reaching a sub 40 one day. 😀I'm so grateful.

[@matthewplampton955]

Followed the half marathon workouts you last did and ended up getting a 10 min pb down to 1.22. Will be following these now too. Thank you 👏👏

[@PALOsvk]

Heh, I just run today 24x400m @3:15 min /km with 100m/35s jog (my 10k race pace is ~3:20/km) and plan for Wednesday is 10x1km at 3:22 min /km pace with 60s jog. I am preparing for August HalfM in Turku, Finland to run under 1:14h ( My PB is 1:14:57 from last Copenhagen Half). This week will be 120km / week millage (I am 38 yo).

[@dhs1985]

These days the challenge is becoming age graded PB's I think! 😂

[@Gentlysix]

True

[@katy3901]

That pyramid session is a killer!! Had it in my plan for today after a decent cycle to/from work and my legs are now suitably dead, but very proud of myself. Thanks Phily! xx

[@MsZen21]

I watch you every week, but this is the week I subscribed

[@alex-dk2rj]

💀

[@jcdeleon4394]

These are great workouts, thanks for the advice Lando Norris

[@zackmitarotonda]

getting ready to start the xc build, these workouts will absolutely enter the rotation🥳

[@zarnyk6]

Such a great breakdown of sessions but oh my the editing needs an award for this one 😂! Yea science! 🧬 🧪 😝

[@johnnelson5929]

Congrats on the new PB! Great running at the Night of 10000 PBs!!

[@riley_bohr]

Did the nasty pyramid workout and hit the paces pretty spot on and negative split the second half, aiming to break 35 in a couple weeks I'll check back in after the race

[@colindownton1686]

I love the editing style.

[@LucasAndrade-rf9ps]

Very valuable tips, thank you very much for sharing, I will carry out some of the training and will soon return to say that I managed to do sub 37 min in the 10km.

[@toddapplegate3988]

My absolutely fav run is the 10 mile progressive run. Its the all in one perfect run.

[@claviceps_giles5177]

I remember doing that brutal number 7 in high school cross country 15 years ago and I can remember the agony like it was yesterday. My legs were jello on the last lap.

[@marc5279]

so your soft ankles is the reason why you hate trail running hahah ok now i understand. Great channel, i love it! Tip: Threshold HR = last 20' average heart rate from a 30' test. That's what you wanna aim topping in threshold workouts, so adjust paces according to that

[@mugiwara1310]

Awesome video, will have my pyramid tomorrow for a sub 47

[@CanaryWorfRuns]

Currently working on my sub-40 attempt in less than a month's time & have been approaching my training with a "vibes based" training plan. I've done some of these workouts, whether I've done it in the right order is quite another thing, too late to chamge anything much now though! I'm Thinking of approaching goal-race2 later in the summer in a more structured fashion & I think I'll use this video for the template - thank you!

[@talagu1818]

You re a good coach and good presenter😊❤

[@arthursalari5444]

U23 Triathlete here, haven’t run a 10k at my personal pace in ages (2019) and I’ll be looking to get my time down as much as I can in December so these will definitely come in handy! Let’s see if I can get close to 34’ with my 2019 time being 36’05

[@dr.mommybudgets3127]

Great workouts! I will start using some of them! Did you put the pace calculator in your description below? I can't find it.

[@santinocorrales]

Sweet! Phily is about to help me PR now 😊

[@TonyHightower]

These are great, and absent following an actual program (I've tried using the actual McMillan plans, and they jibe with what you're saying), these look like exactly where I am as a no-longer-beginner runner. Woot!

[@adamnichols3506]

When I run trail races poles are your best friend. Will save you from ankle rolls. Plus will help with up hillls.

[@MrJhockley]

thank youuuuuuuuu. About time i took my high intensity sessions more seriously.

[@kimdecker8901]

Amazing workouts. Is there anything better than Phily in her coaching cap?!🤩

[@ElectroMac74]

pure Gold. advices thanks

[@Gatcombe]

happy birthday PHILY

[@thecaptainchas2820]

Thanks Phily! I’m starting a 10k block for a goal race in September and also coaching some others. I’ll scatter these gems in!

[@T1MB05L1C3]

Yesterday I ended up doing a 5x6 min threshold AM then 5x10 marathon effort (emphasis on effort as I did this on the trails) PM. Great day, today I'm a little sore and will be doing a 40/40 easy double.

[@jdjdjdjd7575]

Big Pete!!!!!

[@liamkearn]

We ❤ Big Pete

[@coleesi]

PB PETE

[@stevencauser15]

Me and your 10 x 1k just equally finished each other

[@marcel78er]

thank you Phily for this video and for all the details and all these training plans! Great to get inspiration and motivation - thank you!

[@religionofrunning253]

Thanks for this great teaching

[@Red-gy9gx]

Any suggestions for work out for sub 3 hr marathon and 1:20 half marathon?

[@ebrunner1315]

Another great video! What sessions would you plan 1 week out from a 10k race?

[@Yujideluca]

Subscribed! Love your personality!

[@yonatan1myers]

How come youtube suggeted this to me onl today? I've been waching running content for years... You are atalented presentor

[@mqritz_]

Absolutely needed this wanting to race my first specific 10k next month! Love the grind ❤

[@markbateman9222]

Hills? Sessions such as 30 minutes continuous up and down a short (100-150) fairly steep hill helps develop am more efficient stride and arm action as well as touching on the anaerobic side of things which is of some importance in an allout 10K. Longer reps (2-4 minutes) up a shallower hill great for building endurance in the legs as well as giving all the usual cardio,threshold stuff depending on the speed and number of the reps. Can also help overcome any worries about any hills in a race, with hill reps in training you will even welcome a hill as an opportunity to break your rivals!

[@charlotteredey1893]

Love this!! 🙌🙌

[@erezshlomo4772]

Greats work outs Phily, especially the last one ! Thank you very much

[@nsmith131]

Damn Phily, that ankle clip is a legitimate jump scare

[@bestdoom1236]

Her workouts are fantastic - I used the 5k video to improve my 5k times by 30 seconds - and her humor is good or better. British humor type.

[@yalokim5264]

My hair got more & more curly with every training session you revealed ...that I haven't tried yet or not so 🥵 I go straight to the HM tips. Easier stuff? 4 izi pb? 🤔 I fear not 😅 Thanks 👍

[@alislimani7362]

Magnifique vidéo Merci pour vos efforts

[@MiguelJaramillo-v1w]

Saludos desde mexico 🏃‍♂️🏃‍♂️🏃‍♂️

[@donovanmifsud8664]

Your old 10k time is my goal in 2 weeks time hopefully.ill break sub 38 in 2 weeks time having smashed my sub 3 marathon and sub 18 5k 🎉❤

[@conniewilliamson973]

Would you ever consider a "how i recover from a race" video? Just ran the Eugene half marathon and I'm feeling pretty shattered afterwards 😂

[@ChristofferHald]

I ran a 5k sub 20 last year, and would love to do a sub 40 10k!!

[@alexanderbeasant6908]

What setting on your watch are you using for the varied speed workout? newbie question I'm sure the answer is simple.

[@RaabStephan]

10k is this weekend. Guess I'll have to save these for next time :P

[@Red-gy9gx]

What if you have a 5k and 10k in the same month how to schedule interval workouts?

[@michellegooding5670]

How did you start training again after your broken ankle?

[@alanridout]

Hey, just wondered what the difference in weekly volume is between your marathon training and 10k training?

[@mondscheinblitz]

10 k are somehow harder for me to run than half marathon😢 i seem to either start out super fast or run in a slow pace its so hard to find the rough medium 😅

[@Fusspilzsammler1]

number 5: isn‘t 30mins for threshold a bit short? I‘ve learned to start at about 30min (4x8min) and then gradually increase the tine up to around 50min. Or would you rather suggest to do two 30min sessions during the day?

[@Sof.ivanko]

How much % and how far away do you taper down mileage for a dirty double (10k/day off/5k)?

[@hansybunnys7748]

Hey Philly, I am rubbish runner but can now do 5km in under 30 mins, for me this is a huge deal lol. I am wondering if you have a protein shake to rec to have before/after. I am slim but no muscle 😂

[@whiterabbit7446]

What are your thoughts on 2x20min at LT pace?

[@shaylorcyclingwahoo]

Targeting 5&10Ks now, this week I did 5x1k at 5k target pace and, having watched this, I did 25x400m. I found the 25x400 much much easier even after ramping it to well above 5k pace (maybe about mile pace). I did the first couple of reps at 10k target pace but it felt really slow. Is there any chance the target pace isn't meant to be 10k pace for this one?

[@kiraanastasiaandersen1145]

I did the 25 x 400m workout and it was really easy and i barely felt any lactate (laps at 4.25 pace with 70 sec rests). What am i doing wrong?? Should I go faster?? Theres no way I can do a sub 45 min 10k so 4.25 should be perfect

[@FraterNal96]

I told you to pull up to Porto Alegre NB marathon. Winner made R$ 50k (4.90 R$ = 1 usd) and she only ran 2:38...

[@dearbhailecasey1225]

How do you feel about doing these some of these workouts on the treadmill? Do you think do there is a difference?

[@jonnysvirtualtour]

If you take the temperature, humidity and level of fatigue are different everyday that cause the intensity to vary even you run the same pace into account, the 10-20 seconds difference that so-called tempo and threshold have are not significant.

[@kahsxcftw]

Philly, great video! Can you shout out and endorse Big Pete in your next video?

[@IainThacker]

Workout #2 appears to be on the cards for Tuesday! Thought it looked tough until some of the others came up! Struggled a while back with 16 x 400, 25 seems like the kind of session that needs some solid mental prep to get through. Maybe doing on a track makes it easier... Just s lap at a time!

[@crospoison8826]

My 10 k time is 60 minit

[@SurajKumar-pp6ls]

Please make video on some effective fartlek session

[@BaileyCroffordMusic]

I want her hair ❤

[@mikeb7117]

Get perm, get faster.

[@dpc104]

I love this, no pussy footing about here, some absolute killer workouts 💪

[@meganchabot]

First work out - 25 reps?! 😅😂

[@liamkearn]

Big Pete

[@presidente_carlos]

In all humbleness, cause obv queen philly is 100 times better runner than I am: these workouts are absolutely insane. First, a bit of context on why you might wanna read the comment of a nobody like me. I started running a bit more than a year ago from scratch. Today, I am training to break the 32min barrier in the 10k (so sure, I am not an elite runner, but you must admit I know something about progression and training) All the workouts she suggests are excessively demanding. I do 3 "hard" sessions a week, but none of them would be as draining as the ones philly is presenting here. My recommendations on some key sessions: 3x3000 at HM pace (500m float recovery), 4/5x1k just below HM pace (200m) + 4000 at HM pace + 5-10 seconds, 22x400 (just below HM pace) w 30s rest, 6x(400+400+800) w 30-30-45s rest all at HM pace, 2x10x45s hills at 90% effort (jog down recovery), 2x10x200m at 95% effort (200m jog recovery). The last two are by far the most draining and focused on VO2max. Key takeaways: Forget about your 10k pace, work at treshold 90% of the time. Short and active rests. Volume at HM >> Crazy sessions at 5-10k pace. Lots of love to everyone and good luck with your personal goals

[@KamiaTwin012]

BIG PETE!!!!

[@MattB-jd6is]

BIG PETE

[@gabeduran8321]

Can you do a vid about your Eating Disorder, or are you still in denial that you have one? GG! All the best!

[@lean2281]

How do you know she does?

[@emillsommer-kt4mb]

fxxx all that, i am just going to run 100 k..... trail

[@Tritiuminducedfusion]

My "thorough warm up": 5 mins of nonsense then blasting thresholds. 💪🏻💪🏻💪🏻

[@DroggelB]

Great edit, @danielmoves 😂

[@willmcalinden]

Big Pete!!!!!

[@RoyRosas]

Big Pete