THE BEST 10K TIPS to run FASTER and get the PB you DESERVE!!

I've put pen to paper and come up with my ultimate list of 10k tips. Feel free to add your own in the comments below!
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#gettingitdone #benparkes #10k

[@roysymington9174]

I'm 67 and one of my favourite training runs for a 10k is heading out for say a 7km run starting at 7"/km then speeding up for every km to the end finishing sub 5 min. This really helps train the brain and body when I'm at a time of life when 100's of km just doesn't work.

[@thedanishking1524]

By following your channel and marathon plans for the last year I have brought my 10k time down from 59:50 to 43:30!

[@BenParkes]

That’s really impressive.. massive kudos to you!

[@nitraale13]

👏👏

[@ollieking31]

44:45 is my PB, got it last week. I’ve always been very sporty, having played football and tennis to a very high level, but never been a runner. Started running in March and really enjoy it, so very happy with my time!

[@LightOtt]

Thanks Ben. Very nice to see you back and healthy! Your videos always practical and to the point. I hope the injury is fully recovered.

[@petergibbs6993]

Excellent video Ben, great advice 👍🏼 keep up the great work

[@oshithanarangoda8901]

This is one of the best channels I've ever come across when it comes to running, Ben! This video, for example, was packed with amazing tips and insights - to the point! Thank you so much.

[@danielconde13]

Super useful tips from beginning to end; thanks so much Ben, best wishes for the recover!

[@adamparr1987]

Great video as always Ben, a great motivator!

[@albertopedrazamartin6119]

Great video! Couldn’t have learned more in 10 minutes. Thank you for these contents you give us!

[@HuesingProductions]

Ben is the man. Thank you for the guides and your positive attitude!

[@LoadsmanJ]

Thanks so much! This was such a great reassurance and picked up some great tips ready for my 10km race tomorrow 👍🏼

[@mattpbassman]

Great vid Ben - very helpful tips!

[@2SeamFastball]

Thanks, Ben. I'll be using some of these tips to try and improve my times! Hope the recovery is going as planned. 👍

[@ferguscrawley95]

Great video Ben! I’m sure a lot of people will be making all kinds of speed gains at the moment 🤙🏼

[@anderssrensen8796]

Thanks ben, currently training for my second ever race a sub 37 min 10 km, really useful tips!

[@chippyjones894]

Hi Ben, thanks for another great vid! Been watching a lot of your videos recently and have been taking a lot of your advice into account when planning out my week’s running. Hopefully I’ll be in good shape to smash some PBs when lockdown is over. Keep up the good work :)

[@BenParkes]

Can't wait for the first few races back once we can all get on a start line again. Going to be so exciting!

[@toby4050]

Yes Ben! Love the video, perfect timing for me :D

[@SRTmotorsport]

Intresting information and ideas Ben, Thank you!

[@phacocataractdrlvkraju5]

One of the Best videos on 10k, Thank you so much Coach .

[@zac1672]

Never heard about the Jack Daniels converting website. So useful, I’ve needed this for 6 years!🙄

[@cmaro]

Training for a marathon using one of your plans did wonders for my 10K PB. 1 month before marathon my 10K PB was 50mins and a month later after the marathon i managed 46mins in two races without any special preparation!

[@rayrunfitness5798]

1k reps is my favorite session... I improved my10km doing this workout....

[@user-vn6ui2uh8w]

Really useful. Thanks.. really good insights!!

[@abiejepson838]

Super helpful. Thanks so much

[@gg_uri673]

This is amazing! thank you for the tips. I started taking running seriously last month and I was just winging it. Running 6x a week now and trying to get 15+ miles a week, I needed some guidance so this definitely helped. Thanks!

[@jamiexavier6654]

Nice t shirt Ben ;) I absolutely love mine!! Great video by the way 10k is my preferred race distance lots of great advice here as usual!

[@settlers33]

I've run 30:50 (p.r. or p.b.) in the past 2 times. In my older age I'll take on a couple of these ideas I haven't used in awhile and see what happens. Thanks!

[@BenParkes]

David Helm impressive David, very impressive! Kudos to you

[@pleaseenteraname9414]

That’s extremely fast! What’s your Strava?

[@anneliesbeijer262]

Love the pyramid session. I never did it as an interval, but ran it many times fartlek style. Can’t wait to start proper training again, but i have to be patience as I injured myself after doing too much too fast after the lockdown. Great video 👍

[@AndreasJarneman]

Great video! Thanks for good tips! :)

[@stephenmcclean4996]

Tried out my new hat today, it is great. We loved the note. Thanks

[@BenParkes]

Thank you Stephen!! Glad you liked it!

[@DanRuns]

Appreciate the tips! That’ll be a focus point for me in 2021

[@JonsConsciousLife]

Hey Dan, can you guess what my next distance of interest will be? Haha.

[@DanRuns]

@@JonsConsciousLife 9.9k? :)

[@JonsConsciousLife]

@@DanRuns exactly

[@reigaterobot4965]

Cheers Ben, I'm 45 now and only been running for about a year, your tips have really helped me get my 10k time down to 45mins - onwards to 40mins now :)

[@BenParkes]

Reigate Robot well done!!

[@Runningformylife1983]

You give me hope, I'm 40 iv been running for just over a year I run 10k in 1hr 20mins atm so hopefully these tips will help me out

[@mrblue4233]

good video ben i done few 10k races and 5k races i started 10k race 39.48, now im getting 36.20, i knocked 3 mins off in 7 months, i been doing a lot fartlek and split miles, k repeats hill training, helping me with time

[@stergiosgorgolis6979]

Such a great plan for 10km ... Really nice work .... 100% accurate stuff ... :D

[@johncavan7]

Hi Ben thanks for the video. Could you do a video of all the running gear you use? Jackets etc... I need to get some things for running in the rain/winter

[@richardgiddings2835]

The times I’ve got a PB that I was pleased with I stuck with a pacer around or just slower than my goal time and if I’m feeling ok near or a few km from the end I’ll try and go ahead.

[@jeremyoliviermusic]

Such great advice. I always set out too fast and regret it half way through! My best time so far was when I set out without trying too hard.

[@yiannis_christodoulou]

Really helpful Ben

[@Auser429]

Thanks for this, 10k is my favourite distance

[@dewijones67]

Great job 👍👍

[@froscity7662]

If you're like me and respond well to threshold training, run long intervals to get more time spent running at threshold pace, i do 2x 2.5 miles with 3-4 minutes recovery inbetween which ends up being over 30 minutes which i might not be able to hold as easily in one continuous tempo run

[@treboltreacy9498]

Great info 💪🏻❤️👍🏻🙏🏻

[@jamesmoffett2183]

Hello Ben, thanks great video, please can you do a similar video for the half marathon, thanks

[@MurhsiziJessica]

Yes 10 k i needed now

[@JonsConsciousLife]

I haven’t actually raced an official 10k before as I’ve only been running for 4 years and went straight into half and full marathons aside from the occasional 5k or 5 miler sprinkled in. My 10k PB actually occurred during last years HM training where I got 46:10. I’m pretty confident that I could hit 43-44 if I were training specifically for that distance, as my 5k PB is 21:41 which happened during marathon training a couple years ago. I think I could break 20 if I focused on the 5k. Currently training for a sub-1:40 HM to get back into things after being out for most of a year with injury.

[@sampurnell8701]

When do you fit all this training in? did you say there was training plans on your website? Great work by the way and hope the legs healing well!

[@Gjie11]

Nice one!

[@jname9368]

Perfect timing. Was just setting up a 4 month plan for the 10k at the Hawkes Bay Marathon after being injured the last 2 months. Any chance you'll be heading down here to compete again if there's no travel restrictions by September?

[@lyonsava]

Add the avg pace per km onto my watch face and got a PB this morning, thanks Ben!

[@AlbertPalmer]

Thanks, this is just the video I need! My best is 49:50

[@runnerwatch2280]

Do a video on the “home routine” section in detail.

[@mathews-e5418]

...please! 😉

[@benswain7775]

Great video, you should do a home strength session?

[@jdpjamesp]

Definitely want to aim for a PB. I set a time of about 54 minutes back when I was in my early 20's. I'm now in my 40's and I want to prove to my younger self that age isn't a limiting factor. I've been out of running for a long long time, but getting back into it now. Current PB is just over an hour. Want to get that down to 54 minutes soon. Should be possible. I can run that pace for 5k now.

[@alaskahudson]

@James Palmer, how did you do?

[@alex-dk2rj]

@@alaskahudsonhe switched to cycling

[@michaelz9500]

Recently did my first sub 40 10k which was happy about!

[@ceekoolo76]

Great, informative video Ben! Just a question regarding tapering: are you saying that the last session should be done 5 days before race? I have a race on Sunday, am I supposed not to run this week? :-) I am planning to to some speed session and a easy run. I normally run 40K a week and last month I ran 190K (for charity by the way :) so some 25K this week should be fine with a rest day on Friday, isn't it?

[@mikeparr2827]

Started running in may this year 1 day a week with no training got 10k down to 43:36 now hoping to incorparate alot of tips to correct my form and see how fast i can take it running properly

[@runningover50plusyankees]

Ben, Thanks for all of the videos. Do you go 7x weekly?

[@randomize9642]

First! Also awesome content as usual! This is actually outstanding advice which I''ll for sure follow since the 10k is my fav distance. Ben will you be going for a 10k PB in the next year or so?

[@BenParkes]

Good luck in your next 10k Rudolph!! Come back and let me know how you get on :-)

[@ThatRunningGuy]

Love this channel👍 Great Video Ben😁 I ran 39:37 for 10k a few weeks ago on a time trial....felt good...38:XX definitely on the cards for a race

[@mahbubhossainshamol9362]

My PB is 40.20 🙋🏻‍♂️

[@gaphood4211]

I luv doin hill repeats

[@tomanderson3608]

Hi Ben, Recently I've been running more frequently as well as some cycling. I've had to stop since last week with sharp pain in the inside of my knee. Have you ever experienced this pain before, and if so, how did you recover from it?

[@scottsertich564]

Thanks Ben! I'm going to add pyramid runs to my training routine. Do you have any running watch recommendations? Looks like you had a Garmin 235? in the video.

[@BenParkes]

My current watch is the 945. The 245 is superb though.. only really need the 945 if you want maps for navigation and a long battery life. Could also check out Corus.. decent products!

[@darcymoreland7133]

Hi Ben, currently using your Level 5 marathon plan. I was (unrealistically) hoping to use it for a marathon here in Australia in July. Now the race has finally been cancelled, I am looking at another race six weeks later. Any tips for “hibernating” or “lengthening” my training for six weeks? I don’t need to completely shut down and start a new training cycle. Thanks!

[@samlomax9191]

It’s like you read my mind! Been using lockdown to work on my 10k and managed to knock it down from 46 mins to 42 but want to get to sub 40!

[@jdwelman5849]

Nice!!

[@samlomax9191]

JD Welman cheers mate 👌🏻

[@oshithanarangoda8901]

Hope you were able to achieve that! Keep going!

[@vic6820]

Recovering well 👍

[@Maxwaehrens]

It's a very unstructured training session, but I feel like some trail running makes me a loooot faster, even if it's just low to medium efforts for the majority of the session, but if you get enough steep climbs it will offer som good high intensity intervals

[@Joe-mans]

Will you be doing some trail running videos as you can now travel to exercise

[@BenParkes]

As soon as I'm strong enough to get back on the trails I will be... still recovering from my broken ankle. Hopefully in a few weeks!

[@QronoZ713]

I like 10 x 1000 m / 1 min rest at threshold pace (83-87% of HR max) and 6-10 x 400 / 1 min rest at max effort. I also really like 20-35 min threshold/tempo run at ~85% HRmax.

[@lcpholman]

Had a 10k race a few weeks back. Probably about 3 mins slower than my goal, but there was a little hiccup in preparation - covid! After my self isolation ended, only had 6 days to train - so a severe 2.5 week taper in reality :) Still managed a 35s course PB - so something positive. Certainly wasn't a flat course - a 600m hill of death just after the 5k mark - whew - I knew the back half was going to be tough, so didn't get my hopes up after a pretty decent first 5k :)

[@23DPL]

Great video Ben, loved the pyramid training when you introduced it during my training! Hope you're keeping well and safe.

[@BenParkes]

Dean Lewis cheers Dean, nice to hear from you 🙂 Hope all is good with you!

[@glennpayne1222]

Ben, any chance of a colab with Seth Demoor when the Coronavirus has gone? I'm a big fan of both your channels and think it would be awesome! Keep up the great work.

[@BenParkes]

Glenn Payne might take a long time before that’s possible, but we do want to. Looking to travel to Denver when it’s safe to do so!

[@BAJF93]

For training I prefer some threshold runs and uphill sprints.

[@talkingchinoy4391]

Hi, how many training sessions are there per week for the Level 4 10k training plan?

[@nicolabaker8727]

Hi Ben, You mentioned zone 1 and 2 training and I've been looking into this recently, however, I can't seem to stay in zone 2 unless I'm walking really fast. If I go up to a slow run I tend to go to zone 3 sometimes even zone 4 on my Garmin! I would say I'm fairly fit but definitely not as fast runner so not sure if this has something to do with it? I guess that the more we run and fitter we get the easier it will be do stay in zone 2 while running - but what do I do in the meantime? Do I run in zone 3 or do I change my recovery runs to a fast pace walk? Maybe you could do a zone 1/2 video? I did have a look for one but wasn't able to find one! Thanks - really loved this video. Currently have a bad foot/ankle but will be looking to implement these tips when I'm back running!

[@nicolabaker8727]

@@MrSsentoO thank you for replying! I think a lot of people are in the same boat as me. Would be great if Ben could do a video in this as I'm sure many people will benefit from it :) Thats a great way for me to get back from my injury too! So works perfectly. I'll do some zone 2 walking and mix up with some faster short runs! Thanks again!!!

[@jameswebber1125]

Hi, If you’re using a wrist based heart monitor they won’t show what zone you’re in accurately. I go by if you’re out running and can hold a conversation I’m in zone 2 or something close to that. 👍

[@simonaxelsson7047]

Thanks 👍

[@Sjb2077]

It’s good. I am 77 yrs of age and did one at 87 mins. Trying for 2023 and hoping to do the same time or a bit better.

[@ian757]

Hi Ben, I'm really enjoying your videos and, as a keen intermediate runner, coming back from injury I find them very useful. One point though about your 10k race strategy. The first 2k of the Manchester 10k is somewhat downhill and I did that at faster than my goal pace. Would you do it that way or take advantage of the fact that going downhill will use less of your energy which you can then use later in the run?

[@BenParkes]

Yes, you can change the strategy to suit the course.. so if there is some downhill at the start, then you can go off a little quicker. You can simply look at the 3-4-3 as effort levels.. low effort, medium effort, high effort. All the best with your running!

[@shiraleewest1351]

I am still training for the 10K I was due to run on 5th July in London (ASCIS 10k) but that has been cancelled. I use a polar watch for my training and I am using polar 10k running programme as my training, which has interval runs, tempo runs, easy jogs, easy runs, but these all appear to be done on heart rate zones rather distance, and as my heart rate goes up so quickly I find to stay in heart rate zone 2 for my long run I have to walk rather than jog......... I’m getting a bit worried that I’m not getting in the distances in....... also I have been doing my training on the treadmill done on inclines of 1 up to 2 sometimes and I ventured outside for a run yesterday with a friend we did social distancing he sped off and I plodded behind, but we did 5.65 miles, and it nearly killed me,!!!!!!, I did my interval training as part of my polar training plan which was a warm up in HRZ 1-3 and 3 sets of 3 mins at HRZ 4-5 with 2 mins at HRZ 3, that was so difficult to get my Heart rate down than on a treadmill...... I then continue to just do a run to get back home...... my question is heart rate training the way to go and not focus on distance and do I ditch all my training on the treadmill or which bits of training are better done on a treadmill and which training is best to do outside...... my treadmill has iFit so when July 5th comes, I can actually run the 10K round London as it uses google maps for views and incline information so the treadmill goes up and down with the terrain....... Also I sprained my ankle and I have been given physio exercises similar to your ones, but find that my calves are hurting more whilst running not sure why?

[@lorrainecowan7288]

Hi Ben I done 10k race in July did time in 65 .6 I got 2o miles next Sunday then 26 miles vital onelooking forward to it

[@e2220]

Nice one

[@dimitriskiousis1593]

VERY GOOD VIDEO BEN HELP ME A LOT!...I WANT RUN 10K IN NATIONAL CROSS COUNTRY IN GREECE AND WITH YOUR PROGRAMMS I SEE GOOD RESULTS IN MY SELF...MY GOAL IS RUN 10K NEAR 36 OR LESS I WISH ICAN DO IT...GREETINGS FROM ATHENS!

[@katyleighton2417]

I'm doing a charity 10k this Sunday, thanks for all the tips ❤

[@ziaddamianos2238]

Hey Ben hope you read this. i m building a plan to run a sub 45 min 10Km in 8 weeks. what would be the right volume of running per week for that? thank you!

[@tomshaw7738]

Do you think races will resume in the autumn?

[@ashleyoatmilk]

Running my first 10k this weekend - I'm wondering whether I should use a handheld water bottle or just take water on the course? (It's not going to be very hot outside)

[@sanghamitraguha1429]

Hi, my current PB is 50:12. I def want to do a sub 50 mins..I have a 10K on July 24th. The route has bit of elevation, but it is a straight route w/o any turn. My training plan includes 2 Tempos/week; Sprints - 1; Core and Cross fit - 2; 1 Long run (easy 20) on Sat. Any suggestions from you will be helpful. Thanks

[@leftyseel8658]

If i do intervals tue, tempo thu and long run on either sat or sun, when is it best to slot in leg day (strength training)? Monday or friday?

[@JonBagge]

For race day: turn 'Auto-Lap' OFF, display 'Last Lap TIME, then press the lap button every time you pass a KM (or mile) marker. Now Last Lap Time will show you your actual pace based on course distance regardless of how inaccurate your GPS is. If you forget a marker, just press on the next one and divide the time by 2. I didn't know about this tip when I ran my last 10K in 50'04''. I thought I was on for a sub 50', but forgot that my watch overestimated the distance.

[@gabriellakyriacou3488]

How much is long run for 10km? Thanks for the video really useful

[@thomasteissandier4418]

Had a look at the time predictor and it seems I’m massively underachieving!

[@BenParkes]

Lots of potential for you!

[@Jonathan-fz8di]

Hi, nice vid! Any tips on tackling hills that you or anyone one else has please? For hills, is it best to try and keep same pace (harder uphill then recover downhill) or should you just go slower uphill and faster downhill? So either try to maintain same sort of pace or maintain same level of effort?

[@froscity7662]

I'm not sure about 10k as I havent run one in over a year but for 5k's I keep the effort level the same without really thinking about the pace and I slow down and speed up naturally, if I know the course I try to make up for time speeding up on the flats after a hill. Ran my pb 17:36 on a hilly course

[@garethmaccauley3507]

Not really 10km training but progressions run I hate but same time I think they are great. Have you ever do a moneghetti fartlek? Only do it once after seeing Irish marathon Olympian do it so thought I'd give it a try. Who would have thought 10 minutes hard running in 20 minute block you'd be dying for it to end (excluding your warm up and cool down).

[@BigKeith510]

How do we create these pyramid sessions in our Garmin watch. I am a newbie to this.

[@rishichauhan86]

48:40 was my time when I last ran a 10k race, which was 10 years ago. I'm running one this Sunday! Have been training consistently since September, so hoping I can come in around 49mins

[@nimi224]

how did it go?

[@rishichauhan86]

@@nimi224 went well thanks. I was a bit cautious. Didn't push myself hard as it was was first run. 50:30. Ran another in July. Very hot temperatures and managed 49:40. I have another in 2 weeks and aiming for 48:30. My fastest 5km this year was 23mins. Happy with the consistent running and results so far.

[@jeremy5914]

What about Long Run distance and/or time-on-feet?

[@eriksteenkamp3621]

I prefer to go with feel Ben what is your opinion on this to run my distance iam training for pb 46minut 10k so not impressive but need some tips for cadence I have crazy low it is like 130 to 150 problem

[@GTE_Channel]

I have been watching lots of videos on how to get a PB. None of them work. I guess it's time to start to actually run.

[@mertgurel7613]

In my opinion the racing flats like takumi sen are the best for 5k-10k... because i tried to break my pb with the 4% and next% but after all the takumi sen 6 do it.

[@zyghom]

I agree (and accommodated) all of them ;-)

[@kipponi]

I did last week 3x2000m with 400m walk and other day tempo run 5km 5min/km. My key runs for 10km😁. Of course hill works too and intervals. Two weeks ago sunday long run 22km 2:13:44. Race day 20.4-24. 🏃. Edit. Race is 10.6km mainly Graveled road 99%. I will run 4:30/km. 58years old male...😎💪

[@jasoncooper3939]

Hi mate what is best for low heart rate for long run roughly my 10k time is 39.09

[@colinsoppitt4316]

Hello, this is just what I need, my pb is currently 42.30 but want to try and shoot for sub 40, my 5km is 18.45 so I think it is doable

[@jimtin8754]

You can do it! I have a similar 5k time and have dipped under 40 mins a few times!

[@Msniram]

Amazing video. Does anyone of you know if his training plan also are in km. I’m thinking about starting one of his training plans, but I prefer a training plan with km.

[@BenParkes]

Marin Ennistein Heinesen they have both miles and km! 😀

[@Msniram]

Thanks Ben ☺️