This Workout Helped Me Run A Sub 30 Min 10k | Workout Of The Month

Want to see an increase in your speed? Well here’s the workout for you!

Olympian Andy is reliving his professional running days and taking you through one of his favourite workouts. Don’t worry you don’t need to be doing sub 30 minute 10k pace, it can be adapted for all fitness levels, but is a great way of getting some speed in your legs, and helping you towards a new personal best.

↓↓ What other workouts would you like to see? What’s your favourite running workout? Let us know in the comments! ↓↓

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What’s in this video?
00:00 Track workout explained
01:00 Let’s Workout!

MUSIC licensed by Artlist and Epidemic Sound

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[runningchannel]

What other workouts would you like to see? What’s your favourite running workout?

[zaboss.]

3:57 Omg the camera persons shadow is hilarious 🤣

[GD-myhm]

Love how Andy always pushes to the limit even if it's just to make a video. The man has a different mindset.

[DrProfX]

Dear Andy,
I truly appreciate your humble and calm demeanor that’s so nicely blended with focus and dedication to running (and making videos while putting in hard efforts)… 👍

[Mike_P]

Kudos to the people chasing and filming at this pace!

[frosties]

a few days ago I just hit a 10k pr of 40:17 at 16. I hope one day I can be a sub-30 runner like you, but oh man does this workout look brutal. This might be something I'll do in the future.

[cliodhnamalone]

this is why i love running so much, there are faster, some slower, but everyone is involved and accepting

[Steve-vrmq]

Great video and workout. I’ll definitely load up onto Garmin and give it a try. Happy New Year TRC, thanks for all your videos in 2022.

[Marktburgess]

Super helpful Andy, thanks so much. I trian with a club here in Lima, Peru but cant always make all the sessions, so to have this up my sleeve wil lbe awesome.

[alexrunsred]

Great descriptions on it. I’ll definitely give it a go, not saying I’m excited to do it

[jennierayner]

lol my goal next year is to get back to a sub 30 5k, so i'm definitely not going to be troubling Andy, but thanks again for these workouts, i definitely struggle with what pace i should be working at in training sessions and these help a tonne, y'all are the best <3

[liamroche]

Sounds like a great tough workout. Nicely paced finish!

[wewbie]

My 1k pb is 2:57. Oh boy am I sure I can run that speed for 10 times the distance!

[marioruizmorales]

You´re great Andy!!:D Grettings from Mexico!!

[JoseFPVNavarro]

I am going to try this training this week. Thank you TRC!

[thomaslaursen]

At Andys level the workouts are brutal, if you are to improve. Well done. Inspiring.

[cakej]

Indeed, variable pace workouts were my favorite. My favorite was 7200 meters of 1600 somewhere between 10k and threshold pace and 200 at 3k or faster. You really had to focus on first 400 of each 1600 after a quick 200, but then you felt your legs coming back. Usually by end I'd average about 10k pace for whole thing.

[NielsPilon]

That looks like a fun but most of all brutal workout.... 🥵 I'll give it a try for sure!

[FinnyFinnFinn]

The 10k is the distance I've raced the most, but I genuinely think it's my toughest event. So hard to pace yourself over that time! I have an easier time with 5k and half marathon pace. Over the last 3 years, I've taken my time from 40 minutes to 36, but I would love to get down near that 30 minute mark eventually!

[FaeRae-]

A sub-30 WHAT, now?! 😂
Not in my wheelhouse but I loved the video and got stuff out of it, as always. 👍