Sub 40 minute 10k run attempt - a two year journey

The sub 40 minute 10k run has been elusive dream of mine since I started running two years ago.
This goal is a key benchmark for many runners. There’s an unwritten rule that says a sub 40 minute 10k means you’ve turned into a decent runner.
But to me this goal always seemed too distant - possibly even unattainable.
That was until I started taking my running more seriously.
This video documents my attempt to run a sub 40 minute 10k (or 6.2 miles) for the first time.
Turning 40 was a significant milestone for me. I looked at all areas of my life and basically, I got mortality motivation. I looked into the future and I had this overwhelming desire to get into the best shape of my life, in order to give me the best chance of a long and healthy life. I started running.
During my first year of running, without having done any kind of running race, I took the plunge and signed up for a marathon. This turned out to be one of the most cathartic experiences of my life. A half marathon soon followed.
Since then, I started to become smarter with my training. Over the following 12 months I started to increase the miles and I learnt about the importance of running more slowly. The old adage of ‘Run slow to run fast’ became my mantra.
All of this led me to believe that finally, after a two year journey, I might be able to do a sub 40 minute 10k run.
Without any official runs to take part in, 2020 was a difficult year. But early on in the year I decided that a sub 40 minute 10k was going to be my main aim. It took me two years, and hundreds of miles of running to get to this point, but finally I felt ready to give it a go.
I had no idea whether or not I had the grit and resolve to see this through, but I was proud that I believed that I stood a chance.
If I was to run a sub 40 minute 10k, then this would be one of my proudest achievements of my life.
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[@falconjames126]

So inspirational, made me go out for a run🤩🤩, awesome work man!!

[@Swiftfilmsuk]

Thank you so much!

[@davide6837]

Amazing work - I ran 39m 40 secs when i was in my 30's. I stopped running and started again 9mths ago. I did 48m 11s in my first 10K in Sept 21. I have improved to sub 45minutes just now and i am targeting the sub 40 again. You have given me hope.......

[@Swiftfilmsuk]

Very best of luck to you! I’ve been injured for more or less a year now but I’m slowly getting back into it again. Knowing what I could do a couple of years ago gives me hope that I can get back to that level eventually - even though I’m older! Many thanks and good luck 👍

[@steffanmh]

Needs to be on road/track before you claim it. Still a great run... and I loved your marathon vid.

[@user-qm5eg3fg8c]

Yep , or a 1% incline on a treadmill. This ain't a sub 40 minute 10k...

[@mrpaolorossetto]

Hey that’s amazing! I’m chasing the same goal... I ran 41:17 three weeks ago and will try it again in 3 weeks.... I’m training hard and I’m sure that I will reach it! Congrats mate, you are strong!

[@Swiftfilmsuk]

Thank you very much! You're very nearly there. Good idea to try again in 3 weeks time and I'm sure you will be very close. Such a great feeling when you do make it! Best of luck and let us know how you get on 🙂

[@aaroncunningham1280]

Just ran my first sub 40 yesterday, 39:30. Not an easy achievement so well done. I never run on treadmills so don’t know if it’s easier/harder, still doesn’t take away from it so big congrats 🥳

[@Swiftfilmsuk]

Many congratulations! That’s an excellent achievement and I know just how hard you must have worked to get there 🙂

[@gaiusvelleius]

way easier on treadmills

[@haugejr6314]

Great storytelling and editing! A sub 40 at 42 is really something, congrats man!

[@Swiftfilmsuk]

Thank you very much for your kind comment 👍

[@samevans6972]

Mate that is a huge achievement 👏. I just ran my first 10km race today really wanted that sub 40 bust just missed out by 22 seconds I had emptied the tank so will try again on the 5th of December. This is a huge inspiration to me 👏👏👏👍

[@Swiftfilmsuk]

Thank you so much! You are so close and I have no doubt that you will get there very soon. A lot of people have said that running on a treadmill doesn’t count and that it’s easier than running outdoors so my achievement may be null and void compared to yours! I wish you the very best of luck in your next attempt 🙂 Thanks again!

[@juniorperavlova]

Well done, great effort and cool vid! I'm aiming to go for my first sub 20 5k on Thursday. If I manage it, this will be my next challenge!

[@Swiftfilmsuk]

Thank you very much! And best of luck to you on Thursday. Running sub 20 minutes for 5k was definitely a significant milestone for me 🙂Let us know how you get on! 👍

[@DavidWheaterScotland]

Hi Richard, what an amazing achievement - many congratulations. Don't push yourself too hard though. I suffered a profoundly life-changing injury about three years ago due to running that I live with every day. I never saw it coming and I always think moderation is key. I love the edits in this, you did a tremendous job of telling your story and keeping it very personal. Hope you're still getting through lockdown OK. I must admit that not being able to do any filming work or guiding is starting to be very challenging. Hope you have a great weekend and I look forward to seeing more of these brilliant films. All the best, David

[@Swiftfilmsuk]

Thank you so much David! Very kind of you to say so. Really sorry to hear about your running injury. It sounds awful. Wise words and a cautionary tale not to push too hard. However, the temptation is always there to see how far you can go... Thanks again for your comment and I look forward to seeing more of your beautiful work too. All the very best!

[@DavidWheaterScotland]

@@Swiftfilmsuk Thanks Richard, I'm afraid I was just very unlucky. Full of admiration for your goal setting and achievements - it's very inspiring. Lets hope with the recently announced road map that we can all get back fully to enjoying our careers and getting more fun out of life. Have a great week and look forward to seeing your next film - your talent shines. All the best, David :-)

[@Swiftfilmsuk]

@@DavidWheaterScotland Thank you so much 👍

[@a_fuckin_spacemarine7514]

I ran a 10k today in 42mins. It was only my third run of the year, and I only did two runs last year. I'm 187lbs/84kg. My route was actually 8miles/12km, but I slowed down on mile 7 to my calf muscles being sore, then walked the last mile as a cool down. Half the run was uphill and I also threw sprints in (usually uphill). I primarily do insane kettlebell training workouts, but I'm injured atm, so running and calisthenics have filled the gap. Cheers I should also add, that for me, most of this run was done at a pace I felt like I could maintain all day tbh, my cardio was not at all challenged. It really came down to my calf muscles being too sore.

[@Swiftfilmsuk]

That is a very good pace to be able to do with ease. I know what you mean about sore calf muscles. It's the one thing that plagues me more than anything else when it comes to running. Many thanks for your comment and best of luck with your training 👍

[@gummer4england]

really well edited and put together vid bro well done

[@Swiftfilmsuk]

Thank you very much! That's really appreciated 🙂

[@Danzii]

I don't know why this doesn't have more views. If this same video was made the same way by a moderately popular creator, I guarantee it would have 10 mil +

[@Swiftfilmsuk]

Thank you very much!

[@bogdanjugovic134]

gr8 Video Buddy!

[@Swiftfilmsuk]

Thank you very much!

[@DeckardWill]

Congratulations, fantastic effort. To those saying it's easier on treadmill, with incline set to 1 it really isn't - 0.5 to 1.0 incline is normally fairly consistent with running outdoors providing the treadmill is correctly configured. I have run sub-40 several times (38 mins my best) but only ever managed 40 min in an actual race. I am approaching 42 and running (!) out of time! This year maybe.

[@Swiftfilmsuk]

Thank you very much! I was always led to believe that setting the treadmill to a 1.0 incline made it comparable to running outside. But in all honesty, I don’t really know. Once I’ve recovered from injury I will run sub 40 minutes outdoors but it may take a while to build my aerobic fitness back to where it was. 38 mins is a fantastic time! I’m sure your age won’t stop you from doing this in an actual race one day. Thanks again! 👍

[@DeckardWill]

@@Swiftfilmsuk Yes it does take time but with commitment you will get there. Injury is part of the game, particularly for oldies like us 😁 good luck!

[@Swiftfilmsuk]

Sad but true! Thank you very much 🙂

[@paulk6119]

Great video, I am in the same boat, same age and started running to do my first Marathon at the start of 2021. It took me over a year of training due to the pandemic and finished same time as you. I can run a 10K in 43 so my aim is sub40 this year. My only issue is I still play competitive baaketball and carry a lot more fast twitch fibres than endurance athletes, I've thinned out from all the running but I still have to carry more upper body muscle and others that are probably not needed for the purposes of running efficiency but sure it can be done! Thanks for sharing your story, it is inspirational.

[@Swiftfilmsuk]

Really interested to hear this. It's amazing how many people get into running around this age. Sounds like you are well on track to break 40 minutes for 10k. Strength training in my legs made a huge difference to breaking that elusive barrier. Thank you so much for your kind comment and very best of luck! Keep me posted 🙂

[@IRunDaily]

My sub 40 attempt is tomorrow 😬

[@Swiftfilmsuk]

Best of luck! Let me know how you get on.

[@IRunDaily]

@@Swiftfilmsuk 39.40...just!

[@Swiftfilmsuk]

Congratulations! Excellent achievement 💪

[@SylvainBerube]

@@IRunDaily Incredible, good job!

[@simonsigurd7701]

Amazing video! My current goal is also the 10k under 40 minutes, i am really inspired by you and happy i stumbled upon your channel! Could you maybe do a video where you talk about your weekly running schedule and the strength training you do? That would be amazing. I really like the quality of this video, it seems so professional!

[@Swiftfilmsuk]

Thank you so much! The sub 40 minute 10k is a great goal to aim for and I was a bit obsessed about it for a long time. It will come though and I wish you lots of luck 👍 I have actually been injured for the last 7 weeks after spraining my ankle badly on a long run. It's really frustrating but I hope to be able to lace up the running shoes again in the not too distant future. Once I get back into the swing of things, I can certainly look into doing a video about my weekly running schedule. Thank you very much for the suggestion!

[@yusufvekuzenleri6868]

congrats

[@Swiftfilmsuk]

Thank you very much! 🙂

[@MattRuns]

I’ve just done a video on this type of thing.. the sub 40 is a cool target to get. Well done

[@Swiftfilmsuk]

Thank you very much! And well done to you too. Just watched your video and you offer some great tips there 👍

[@MattRuns]

@@Swiftfilmsuk Thanks mate, I’m looking forward to following along with your content 👍🏻👍🏻👍🏻

[@mr.mastermine7083]

great job mate, very good video.

[@Swiftfilmsuk]

Thank you very much!

[@bazejhoscio9847]

Nice video but it is easier to run at trade mill, so don’t lie yourself when you want to set a new self record. Anyway congrats!

[@moseschitalu3665]

I'm watching this because I am planning to register for a competitive race in 6 weeks time. My PB is 43:02 for 10km,I wish to go faster but lately I do 5 km runs mostly.

[@Swiftfilmsuk]

Very best of luck to you. That is a very good 10k time. 5ks are very useful for building up your speed. I hope it goes really well 👍

[@kaizharalifuddin7969]

That was so inspirational bro🔥🔥👌👌

[@Swiftfilmsuk]

Thank you so much!

[@revolversntulips]

Congratulations! I'm about 1 year younger than you and started running in may this year. I normally mountainbike quite hard two times per week. Anyway I started running so that I can maintain my physique during the winter when it can be hard to ride depending on the weather (Sweden). I run between 5 and 7.5 k on a quite hard trail track and right know I'm just below 5 minutes per k on the shorter distance. I would really like to be able to run 10k sub 40 but I'm not yet that bitten by running so that I'm willing to sacrifice the training/diet/time etc for that goal. But hey we'll see!

[@Swiftfilmsuk]

Thank you so much and apologies for the very late reply. I think you're right in that it does take quite a big commitment to take that step to breaking the sub 40 minute barrier for 10k. Diet became essential for me to do this and I'm typically someone who likes his pizza and chocolate way too much! Would be very interested to hear whether you do get there in the end. It's one of those running goals which is really hard, but certainly seems within grasp. I'm really glad I did it. Thanks again!

[@iftomatosareafruitwhyisntk4038]

Great video! Subbed!

[@Swiftfilmsuk]

Thank you very much!

[@marksmyth5505]

Well done ✅

[@Swiftfilmsuk]

Thank you very much!

[@SASA-ko6ps]

legendary

[@Swiftfilmsuk]

Thank you!

[@SASA-ko6ps]

@@Swiftfilmsuk My pb was yesterday, 10k sub 48 minutes

[@Swiftfilmsuk]

That is a very good time indeed 👏

[@eoincasey5461]

Does it count on a treadmill? Have you done it outside yet? Don’t get me wrong it’s great running and faster than I can run but I wouldn’t count it as a PB personally.

[@Swiftfilmsuk]

Maybe you're right! Sadly I haven't been able to run for the last 4 months because of an injury, but when I'm back up to speed, I will be attempting this on an outdoor track for sure.

[@Misahaha]

I managed to go from 41:50 to 39:20 from solid summer training! Sub 40 presummer felt like a goal for 2023

[@Swiftfilmsuk]

That is an amazing time. Congratulations! I know the commitment involved to get there as well 👏

[@Misahaha]

@@Swiftfilmsuk I would like to think I can run 1:28/29 after that 10k confidence boost! HM PR 1:32:57 5k 18:55 during the 10k PR Previous was 19:00 Are your times similar to this?

[@Swiftfilmsuk]

The elusive sub 90 minute marathon is on my list of goals! I think I would’ve got there a couple of years ago if it hadn’t been for a year-long ankle injury. My PBs are very similar to yours - but not quite as good!Sub 19 minute 5k HM 1:33:14. Will take me a long time to get my fitness back to where it was, but you’ve given me inspiration! Thank you 🙏

[@marcoantico727]

Very impressive and yes, Treadmills count IMO

[@Swiftfilmsuk]

Thank you very much! If you look at the other comments on here, you will see that you are probably the only person who thinks that a treadmill counts 😂

[@sanchitagarwal8764]

Sub 40 has been a hell of a journey for me. Sub 20 5k was easy to get, but I was stuck with 40:xx timings for the 10k. It took me 6 months to go from 40:xx to 39:44 at my local race. It's damn frustrating, but very rewarding. Are you targetting a 35min 10k eventually?

[@Swiftfilmsuk]

Many congratulations for getting there! I know how hard you must have worked to hit that target. I would love to run sub 35 minutes one day but I do wonder whether that might be a step too far for me. The amount of time, discipline and attention to diet would be immense. In all honesty I don’t know whether I want it that much! But I wish you the very best of luck of you go for it 👍

[@sanchitagarwal8764]

@@Swiftfilmsuk love the genuity of your reply. I agree that the effort needed is immense, but we thought that way for 40mins when our pb was 50. Hoping to see your video for the 35min mark soon 👌

[@Swiftfilmsuk]

@@sanchitagarwal8764 That is a very good point! I guess it could happen and maybe one day I will feel inspired enough to give it a go. Thank you again! 🙏

[@rickyseguna23]

Now time to do it outside hahaha

[@Swiftfilmsuk]

Yes, absolutely! Unfortunately I've been injured for the last two months so it is going to take me a while to get back to that level 🙁

[@daydreambeliever7611]

Tried mills don't count for p.b only on track trail or road can you get a p.b

[@Swiftfilmsuk]

Fair enough! That seems to be the general consensus.

[@subhashchawda7767]

👍👍👍

[@Swiftfilmsuk]

🙏🙏🙏

[@scrumpymanjack]

Absolutely fabulous run - except that it doesn't really count on a treadmill. Why didn't you do it on the road/track?

[@Swiftfilmsuk]

Thank you. There was about a foot of snow outside and the roads are pavements were very icy at the time of doing this. Plus, I wanted to be able to record the run properly - hence I had about 5 cameras rolling continuously. This would not have been possible if I had done it outside and tried to film it myself.

[@myurick988]

Months and months of hard work..... then I see the speed shoes.

[@Swiftfilmsuk]

I've been found out! There's my secret right there 😂

[@myurick988]

@@Swiftfilmsuk I'm just teasing you. Takes way more than those shoes. Great work!

[@Swiftfilmsuk]

They do really help though! Lightning quick.

[@jackjack8205]

Come on! Treadmill doesn’t count …

[@Swiftfilmsuk]

Ha! Maybe you’re right. However I’ve always found running on a treadmill with a gradient of 1 just as hard as running outdoors.

[@jackjack8205]

@@Swiftfilmsuk haha mentally much tougher on a treadmill as well!

[@Swiftfilmsuk]

Absolutely! 👍

[@paulk6119]

When I was in the states this winter it was blistering cold and had to do a few runs on a treadmill including a 1hr one and found it was my hardest run yet, mentally challenging staring at a white wall. I find it much easier to run outside but yeah I get there's environmental conditions such as wind, road surface and temperature that can all impact performance. Still a great achievement in my mind and sure it gives the confidence that a sub40 can be achieved outside if the conditions are right.

[@salem99099]

You represent me 😍😍😍😍

[@ricd2821]

Great video... Interested if you have achieved this on the road?

[@Swiftfilmsuk]

Thank you very much! In answer to your question, not yet. I’ve not been able to run for the last 10 months due to a bad injury but I’m making a come back. Getting back to this level is one of my main aims for this year. Thanks again 🙂

[@robotnic]

👏🏼👏🏼👏🏼

[@Swiftfilmsuk]

Many thanks Nicola!

[@cookingsection568]

It don't count if its on treadmill

[@Swiftfilmsuk]

Fair enough.

[@Orikix]

Hahahha, I recognize many of the same thoughts you have while running

[@Swiftfilmsuk]

So many thoughts go through my mind when I’m running. I’m glad it’s not just me 😂

[@Orikix]

@@Swiftfilmsuk 😅

[@julianstaniewski5786]

42??? Dude you could be in your mid 20s

[@Swiftfilmsuk]

Stop it you 😂

[@jonnyhawkins7744]

doesnt count on a treadmill

[@Swiftfilmsuk]

Apparently so. You’re not the only person to say this.

[@truthseekeryouri]

Did you also try irl?

[@Swiftfilmsuk]

Shortly after this I had a serious injury which prevented me from running for over a year. However, I am slowly getting back into it now and building back up the fitness. I hope to be able to give this a go in an official event at some point in the future.

[@truthseekeryouri]

@@Swiftfilmsuk ow thats really sad. What happened something with the ankle?

[@truthseekeryouri]

Oh i checked your new video's. I seen it. Nice half marathon time. I recently did my first 10k run. I ran 49 mins and 20 seconds. I was so proud... but i did found out it is like REALLY average lol

[@Swiftfilmsuk]

@@truthseekeryouri That is an incredible time for a first 10k run. You must have natural physical fitness as I know plenty of people who have struggles to run under 50 minutes and they have been running for a long time. If that is your first attempt, with dedicated training you could run much much faster. Sounds like you are a natural runner! Very best of luck to you 👍

[@Swiftfilmsuk]

@@truthseekeryouri This explains what happened: kzbin.info/www/bejne/a2empqGsbJ13rs0

[@flumerc6273]

OK. Now I'm convinced your achievements aren't Genuine. Decent story though. If you were legit, you'd do an outdoor time trial. You'd have Garmin/ Strava etc... data. Post the unbroken edit of your 40min run if you wanna prove it.

[@Swiftfilmsuk]

Was debating whether or not to reply to this after you questioned the legitimacy of my marathon time, which I have proved is correct via the Edinburgh Marathon website. Really you would have to question why on earth I would make up my running times / achievements - no-one really cares!! I didn’t run this outside for 2 reasons. Firstly there was about a foot of snow outside. Secondly I couldn’t film myself doing this outside. The treadmill allowed me to have a 5 camera set-up. Haters gonna hate.

[@lean2281]

It doesn’t count on a treadmill ?

[@Swiftfilmsuk]

You are not the first person to say this. So I guess there is an element of truth to it.

[@lean2281]

@@Swiftfilmsuk still a good run, but it’s not the same, get outside and do it 💪🏻