HOW TO RUN A FASTER 10K - Training Tips to get a Personal Best!

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Welcome to the ultimate guide on how to crush your 10K PB (or PR!) with training tips, race tactics, and speed secrets to help you run faster and stronger than ever before!

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⏰ Timecodes ⏰
0:00 Intro
0:35 How long to train?
1:31 Some fast 10k race options
1:43 What time are you capable of?
2:31 Intervals
4:18 Example speed sessions
7:19 Strides
8:32 Long runs and easy runs
9:38 Race day tactics
10:04 Pacing strategies
10:54 Fuelling and hydration
11:30 Watch set up

About this video: Today we are going through everything you need to know in order to improve your 10k time. We dive into the training you need to do with examples for a sub 60 minute 10k, a sub 50 minute 10k and a sub 40 minute 10k plus effective interval sessions and pacing tips to run a faster 10k race!

This video is NOT sponsored. All products mentioned have been bought 100% by Ben and the channel. Our mission here is to help runners of all abilities improve and enjoy running to their full potential. Showcasing the best running tips and advice, while reviewing the latest gear and taking your round some of the best races in the world!

[swansong]

Started my couch to 5km back in January. 54 year old male, down 50 pounds . just ran my fastest 10km yesterday 57min .

[lazzaboyman]

59 years old male, recovered from a stroke in August 2023, ran a 62 minute 10k 4 years ago, my current PB is 48:34 (jan 2024) and I’m aiming for sub 45 minutes in January 2025.
Great tips just one additional thing is consistency over a much longer period yields great results see above 😁

[cai]

I bought your 10k program recently, and I really like its format.
I have already hit a 10k PB accidentally during one of your training sessions, so they're definitely working 😆
I'll probably get one of your marathon programs after my 10k race :)
Cheers from a Brazilian, living in Australia, following a training plan made in the UK.

[jh]

41:03 PB 10K would love to get it below 40:00. Have got Ben Parkes Advanced Plan and will be using this for my race in 10 weeks.

[theswerunner]

Great as always 🎉
Bought the 5km plan. Aiming for 20 min, current PB 2 weeks ago 21:09 so hope that i can get close to sub 20 this year 🏃‍♂️

[DrErikBeauvais]

I'm 44 years old and just got back into running after taking 3 years off (injury). Trained for 6-weeks to do a 10k and ran a PR of 48:15. I have a 15k trail race tomorrow. Excited to be back in such a great sport! Thanks for the content!

[adrcdsil]

If you are a visitor reading this, please, just follow those tips.
What a perfect video!
I used to run randomly and started training few months ago. I have seen hundreds of videos (not exaggerating) and yours is one of the best. I am following a plan made by my coach and that is exactly what you describe here!
Greetings from Australia 🇦🇺

[chrisdavidson]

Great video! I did my first ever 10K today, in what was meant to be a tempo run for my 5K practice...Was supposed to be 8K but I felt good and finished in at 48:45. Only really just started, but I think with discipline a sub 45min 10K might be very doable for me. I am going to make a plan based off of your advice and report back in 10-12 weeks.

[TheChrevil]

Mccains Yorkshire Coast 10k October. Flat, out and back course around Marine Drive Scarborough with sea views all the way.

[martinflo]

I’m aiming for a sub 45 with 20k a week. I’ll update tomorrow

Update: finished at 43:45. Did an conservative opening, which lead me able to finish strong.

[wildwaysfarm]

thanks so much. I got my sub 45 min 10k after watching this vid. Plus today I got a pb at parkrun 21:33 after seeing your sub 20 parkrun vid
Thanks

[Agathonstath]

I have Bridge to Brisbane (QLD Australia) coming up. Going for 55-60 mins. Current PB was during the recent Gold Coast Half Marathon of 1:01:45. Hoping for closer to 55 min but would be happy with sub 60.

[nrjonesy]

Vitality 10K (London) a must to run.. superb atmosphere, flat, although a couple of tight turns and can be busy at the start.

[brandnewx]

Used the 10k plan to go from a very high heart rate 9 minute pace 4 mile to an 8:55 10k. I’m on the intermediate now, these plans are outstanding for people who need structure.

[СергійКотелевський]

60+ years, about 40:30 PB but I never trained for 10K as a target distance. Looking forward to dropping below 40:00 next year.

[andresc.]

Great video, and very practical. Thanks for stating paces in min/km also. Keep up the good work.

[PNn-vo]

Hi Ben,
Would it be possible to have more videos with Sarah as well? I miss her terribly 😭
It's been so long since we last saw her, she's also an excellent runner who deserves to be seen more often.
It would be nice to have videos of her races and also of the running shoes and accessories she uses. Her training too!
Thank you so much for your advice and your videos ❤️

[Tim]

From my own experience the weekly mileage you need is vastly overestimated and depends on your natural ability and whether you only run or also do other sports. I have been training for triathlon and rowing the past year, meaning i only do 2 runs a week, averaging 6-10 miles a week. I have found that building your aerobic base with other sports also works (for me) and translates pretty well into running a 10k. Ran a 37:25 10k last week with my low mileage. Upping my mileage though to get to my goal of a sub 35.

[alanshrimpton]

Each year in Aucklan NZ over winter I like to doing a 10k series which consists of 5x 10k races every 3 weeks and then a 6 you can choose to do a HM which I do or stick with another 10k. Then in Summer there is another 10k series of 4 races but about 1 a month from October to March. I find it helps keep my speed up. I was able to get a sub 40min earlier this year at 60 so happy with that.

[RatelHBadger]

6:10 I managed to do a 62minute 10.3k in January training for a half marathon (Wellington NZ Round The Bays) a month later (finished in 2h14ish). Sitting at about that 27 minute for 5k. Going to do my first 10k long training run in about 2 months (cold n flu beat me up for a month) on Sunday. Will see how that goes. Aiming for Kapiti Half Marathon 10th November.