How to Run a SUB 50 Min 10k | Exact Workouts, Paces & Strategies
Спорт
Once you break 25 minutes in the 5k, a sub 50 10k is another great goal to work towards. 10k races take a mix of 5k and half marathon training and add a little bit of spice.
In this video, I talk about the exact paces, strategies and tips you need to smash and break that 50 minute 10k barrier.
SNAG
www.thechirorunner.com/smcp1
FOLLOW
/ jason.the.chiro.runner
JOIN THE RUNING SECRETS COMMUNITY
/ runningsecrets
JOIN THE RUNNING COACHES GROWTH HUB
www.thechirorunner.com/mini1
Remember to be kind.
Run Fast
How to Run a SUB 50 10k | Exact Workouts, Paces & Strategies
How to Break a SUB 50 10k | Exact Workouts, Paces & Strategies
00:00 Introduction
00:54 Compare paces
01:11 3 training components
02:24 Training Block Length
03:34 Weekly layout
03:58 Group A speedwork
04:43 Group B speedwork
05:52 Race Day Prep
Пікірлер: 28
My PB is from yesterday! 52:10 on a flat course 🎉 I am preparing for my first triathlon so I can only run twice a week 🙂 Only started 5 months ago 😄
Great tips.. I will try it out coach, my 10k PR is 53.56min btw 😁
@CoachJasonatRunningSecrets
Ай бұрын
You can do it!!
Great tips!
@CoachJasonatRunningSecrets
7 ай бұрын
Thanks!! Hope it can help!
Great video, very succint yet detailed! Thanks! My PB is 55', but I am usually only able to run about 3 times a week. Would it be OK to skip the Easy runs and focus only on the 2 speed sessions & the long run instead? Also, for the long run, would 10km at pace of about 6.00 - 6.15/ km be sufficient? Thanks very much
@CoachJasonatRunningSecrets
6 ай бұрын
Thank you! ❤️ I would try to do 1 speed session and see how your body handles it. What are you doing on the other days? Any kind of cross training?
@vanguyen
6 ай бұрын
@CoachJasonatRunningSecrets thanks very much. Let me try that. I am not able to do any kind of training on the other days at the moment. Let me try and do some cross training / strength training instead. Thanks
50:22 last week. But I did use the race as a training session 3x3k at sub 10k pace with 2:30 jog recovery. I'm 2 and half week until my target race. I am in week 13-14 of a 16 week training plan. I'm on point with my training but the mind needs a little more work.
@CoachJasonatRunningSecrets
Ай бұрын
You got this!!
I've managed to get in the sub 50 club twice now. Can you do a plan to help me to now get to sub 45 please?
@CoachJasonatRunningSecrets
16 күн бұрын
Nice! For sure. Shoot me an email: Jason.thomsen0802@gmail.com Let’s chat
Thanks for a great video, i am targeting a 10k end of Feb after years away from running
@CoachJasonatRunningSecrets
5 ай бұрын
Good luck!! 👍🏽
Hola, yo hice 53 min los 10k de mi primer media maratón. La termine en 1 hora y 55 minutos. Me servirá tu plan?
Hi My 10k PR is 52.38 just 2 days ago, my avg hr was 177 and I’m 39yr old guy. When should I attempt Sub 50?
@CoachJasonatRunningSecrets
6 ай бұрын
Nice! Without knowing anything else about your training, I’d say give it 8 weeks of 10k hyper specific training. Do two key workouts a week: 1 shorter one focusing on power; something like 400m repeats. Then do 1 threshold type workout where you do 20-30 minutes of running slightly slower than goal race pace. Also make sure you are running atleast 4-5 days a week. That should get you under that 50 mark 💪🏽
@Seahorse84
6 ай бұрын
@@CoachJasonatRunningSecrets thank you 👍
54mins flat. Looking to reduce it to 50mins within 8-11 weeks
@CoachJasonatRunningSecrets
3 ай бұрын
You got this!
what must be the mileage on easy runs and long runs?
@CoachJasonatRunningSecrets
3 ай бұрын
Long runs: 10-15km. Easy runs: 30-45 minutes
10k trail + asphalt . 38 yo 57 minutes.
@CoachJasonatRunningSecrets
3 ай бұрын
👏🏼👏🏼
@gertmana1789
2 ай бұрын
@@CoachJasonatRunningSecrets did it at 51 minutes this morning! How much time should i let between these runs where i test myself at maximum effort?
@gertmana1789
Ай бұрын
48min30sec
51:44 😢
@CoachJasonatRunningSecrets
3 ай бұрын
So close! You can do it!