THIS Is What A Sub 40 Minute 10k Looks Like

Ever wondered what a sub 40 minute 10k should look/feel like? Or not sure how to pace the perfect race? Well Andy is here to help!

Watch as he talks you through how to run a sub 40 minute 10k, but don’t worry there are tips in here to help you get any 10k target goal.

↓↓ What is your current 10k goal? Let us know in the comments! ↓↓

What’s in this video?
00:00 The run begins
02:21 1km
04:33 2km
06:11 3km
08:52 4km
10:12 5km
11:43 6km
13:17 7km
14:55 8km
16:10 9km
19:29 10km

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Read this far? Thanks! Please like this video, SUBSCRIBE and share with your running friends. We would really appreciate it!

[seanwp]

Would love to see Andy run a sub 3 hour marathon, that’s next on my list 👍

[jmsanderson]

In my absolute prime, I did 38:50 and puked at the end! Blows me away how anyone can chat away at this speed. Incredible. One day I aim to get a sub 50 without dying now I'm old. Well done Andy

[beaware]

What always amazes me about Andy's relaxed running form is how easy he makes it look. Testament to his fitness level.

[JM-rmlt]

Might be in the minority, but I would legit watch Andy run a marathon from start to finish. Fascinating.

[driya]

I get the feeling that sub-40 is only remotely achievable for a tiny tiny portion of TRC audience, and everybody just wanted to mess with andy

[heathenstrengthtraining]

I ran my 1st ever 10k race last weekend in 1:10:16 it was only the 2nd time I've ever attempted it 😂 it was a massive achievement for me. I'd love to get it below sub 50 mins, that is my goal.

[Sjf]

Andy please can you show us what a sub 13:45 5k looks like next 🤣🤭

[pascalejacquelinepetit]

Andy, you never cease to amaze us with your amazing energy, your positive attitude, your absolute passion for the sport, your handling of team mates comments ( ;-) ), your dedication to help non-professional runners, as viewers of TRC. You remain a Champion and a Winner to us! The TRC would not be the same without your inputs and motivation. A Big Thank You.

[ChoirFan]

Thanks Andy! So many running You Tube channels talk about “what you SHOULD do”, “what you SHOULD be thinking about”…but rarely do you see it (and hear it) so graphically put into practice! It’s rather comforting to see that a former professional goes through the same mental and physical challenges as me, albeit at either end of the success scale.

[patrickalfante]

Watched this video to prep mentally for my 10k at Battersea and was able to set a 5 minute PB! Thanks Andy!!

[boostedsilverado]

What I love about this, is that the struggle is real for everyone. I always thought I was the only one suffering

[darius]

It was inspiring to see Andy go through the same phases then when I am running 10k however the pace is very different!!:) Thank you and Well Done!!

[Lockhart]

Thanks Andy. I recently ran 42 something on an admittedly easier, slightly net downhill course but I still blew myself away as I only dared to hope for sub 45. I remember how proud I was of myself when I first broke 50 minutes. The idea of running under 40 seemed daunting at first because of how much effort and discomfort sub 50 felt. But I realized that obviously that goal seems lofty when you don't have the training to do it. Now that I do, I know that I have a 39:59 in me. That's all I want. 39:59. I'm not even trying to be a middle distance runner. I want to run ultras. But I really want a sub 40min 10k on my list of achievements.

[stevewilliams]

Well done Andy 👏. Amazing how easy you actually make the pace look. Just appears you're literally jogging!

[Mark]

Really excellent video. I would happily have watched this unedited - it really gets across the reality of a longer run like this.

[user]

Thanks to your video that I watched twice Andy I ran a sub 39 10k at my first attempt in a race. I did exactly like you: first three kilometer calm down to keep the pace (around 3:45 /km like you because why not), then 4 to 7 keeping the pace, then 7 to 10 "how bad do you want it". Well slowed down a bit around 8k and wanted to give up. Then I thought like you did okay it's only a mile left and I do want it badly, I run this in training too. Then still had some sprint left the last 500m or so. My heart rate was quite consistent around 175 though (not sure what max is but never seen it go higher than 188 on my watch), so maybe I could have pushed a bit more, but mentally I was suffering so I cut myself some slack. Felt like falling down. Thanks for the motivation! Also the mindfulness approach is great. Relaxing the upper body and keep breathing. (Considering the use of mindfulness here, have you considered joining a vipassana meditation retreat? Think it would be very beneficial for you too.) Great cues during the run. Thank you.

[eleanorparker]

Great video, the 5k version really helped me to a recent pb - totally changed my in race mindset! I’ll be rewatching this ahead of my next 10k pb attempt 🤞🏻

[supertec]

This was a very inspirational video for me. My PB for a 10k is 58 minutes and I was totally spent after that, but I feel inspired now to push it a little bit more and see what I can do, if I can get a sub 50 that would be awesome but it will take some considerable effort and a week off work after 🤣😂🤣

[carsdtb]

Well done Andy!
I am aiming for sub 39 mins (maybe sub 38:30 if it's a good day) at the start of August. The same race last year was just under 48 minutes; heat with hills.
How you can finish and focus entirely on the video content, as opposed to how you feel about the run you just did, is next level professionalism :)
A challenge you may find tricky: how long can you all run in zone 1 for without going in to zone 2? 🧡

[johnstaines]

Fantastic run Andy! For most of it, you made it look easy and like you were jogging. Plus you could think and talk and give us really useful running tips.