How to Run a Fast 10k | 3 Key Workouts You Need!

*Shot before lockdown!*

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[TheRunExperience]

This video was shot before the Shelter in Place order went into effect.

[jacobgerdau]

I’ve been hitting a 10k a day for a few weeks now. At a 6:30min/km pace. Feeling great!

[andya]

I asked a Kenyan friend of mine back in the 80s "what is your training secret?"
He replied, "You no run far, you no run fast."
Before athletes would come to Arthur Lydiard for training, he would have them run 100 miles per week before they showed up in New Zealand.
My summers would be nothing but long slow runs and long tempo runs, usually 100 miles per week for 14 weeks.
Now at 59 I like to do about 30 per week for 10 weeks. Thats all i can do now and my 10k goal is 45 mins. i didnt used to get excited but now i am back running and training for a race in the fall. it is a very hard course over hills at 5000 ft. elevation. listening to you guys talk got me motivated to train all summer for this race and smoothly raise my mileage and as the race approaches maybe do some strength and speed work. thanks

[yinhoukhor]

10k is the perfect distance. The correct balance between performance and well being.

[joshfirlotte]

Looking forward to trying these! Also my favourite part was adding the distances up to 10k, converting all the x amount of meter runs to miles, adding them up and converting back to kilometers haha.

[JeffKryger]

I always struggle with the 10k. I did the fartlek pyramid (up to 5) workout. What a great workout! Appreciate you all putting this video together.

[robg]

Just done the 'big dawg' destroyed me. Loved it. Got a new max heart rate👍🏼🇬🇧

[davidcouch]

Awesome. I love the fact that he explained in layman terms why and hiw to do it.. Gonna put my shoes on now 😀

[TraumaER]

I’m running a 10K later this month. Perfect timing‼️🏃

[nicholasbjork]

I'm looking for that sub 40 this Summer and I'm definitely incorporating the big dog!

[RamblinView]

If it’s your first time doing speedwork, fartleks increasing in 15 or 30 second intervals works too

[BobBob-uvfq]

Have been getting coached and it really helps just to confirm what u r doing is the correct thing

[DrSteeleable]

Big dawgs gotta eat! Love the content I’ll have to give it a go myself

[onemanzu]

Thanks. The fartlek minutes was exactly what I needed in my life!!

[robbiegarnz]

I can’t wait to try out these workouts. They sound beastly indeed! My biggest challenge is going to be to establish what my pace for 10k is—I haven’t run a 10k in a couple years for time. However, I do have a lot of hiking and running. I have a hiking/fitness channel called RobbieGarnz. I just did a 20.000 step challenge that you guys might enjoy...

[Ultrarunnerdad]

Old video I know, But I have added these to my portfolio of suffering to improve my 10k time, I want to break that 40 min barrier (Only just broken 45)

[kspindle]

I'm still training for my 10K, going to race it virtually in 5 weeks.

[manuelajara]

I enjoyed this a lot. I am going to try out the fartlek session today and see how it goes. Thank you for making running exciting.

[treriley]

Nice video! Will incorporate these into my training as well as other people's training!
Questions:
For the Big Dawg Workout, Just as in round 1 of the 2400m/1 mile run had a 2-3 min rest between and 2 min rest after the 1 mile, should we follow that same rest period for the next 2 rounds of the 2400m/800m and 2400m/400m? Or do we just catch our breath for a bit then get straight into them? I'm just curious as the rest periods were not written in the video for those next 2 rounds. I'm very technical when it comes to rest! haha but thank you so much for the tips! Appreciate you both!🙏

[griffon]

Thanks for the 10k tips! Looking forward to try it after lock down is over