How to Run a 10k PB

With Mary's HUGE 10K PB in the recent past we thought we'd sit down and come up with the 8 things Mary did well in recent months that contributed to this epic achievement!

Some of the tips are recent changes and some are the things she has done consistently wel for a long time that have still contributed. But either way, they lead her here nd can hopefylly help you too.

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Insta - @thismessyhappy
Facebook Page - This Messy Happy
Facebook Group - 'This Messy Happy - Running and Triathlon'
Fitness Freaks Podcast;

Ben's Running Gear

Mary's Running Gear

Strength & Conditioning Gear
Weights Bench/Squat Rack (big money - mine was about £250 if that helps)

Camera Equipment

[tomascanevaro]

Just as this video comes out, it's 6:38 AM here and i'm getting ready to go out for my first official 10k race :D Aiming for a sub-50 PB, ideally 48 to 48:30, wish me luck!

[gracebridgman]

I love it how much Mary is smiling in this video!! Such an inspiration Mary, a sub-40 10k is also one of my life goals, and you've helped me believe I can do it as a female runner!!

[potblack]

The delight on Mary’s face when she realised she’d gone sub 40🙂..there’s no better feeing than when you surpass your own expectations!

[lexington]

Well we all knew Mary was a baller from day one 😎. The channel should be called Mary Runs with her Assistant Ben 😀...just kidding. Good job, I cannot run a 10K that fast, I've barely done 54 in the 10K.

[marcok]

Just smashed by 10k PB yesterday too by over 2 minutes: consistency, structured training and increasing mileage gradually. I went from sub 40 to sub 37 in less than a year.

[maurorenard]

Hi! I have started running seriously in January. I have been playing tennis 2 or 3 times a week since 2013, and many of my matches last more than 2 hours. When I started running, I just wanted it to complement my tennis fitness, as I considered myself a tennis player, not a runner. However, I am loving the journey very much. I discovered your channel 2 weeks ago, but I have already learned a lot. Now I consider myself a runner as much as a tennis player. Anyway, in my last 2 weeks I have been improving my 10k PB from 55mins, to 53, and today 51 mins. Mary’s PB and the idea that sometimes we stop ourselves with our wrong beliefs is helping me a lot. Thank you!!

[oliviacampbell]

Congratulations Mary!🎉 absolutely incredible. Love your channel & all the content. “what if you are capable of more than you thought you were” SO TRUE. One of the many reasons I love running

[PhilyBowden]

Bloody buzzing for you Mary! Those runs where you completely surprise yourself on the day are just the best, can't wait to see what you do next!

[fkoti]

So inspiring Mary! I am currently training to run a half marathon in June, so this is encouraging. Thank you for sharing your experience, and well done!!! What an achievement.

[MichaelKnopf_florida]

As always, thanks for all your helpful insights and honest evaluations, I’ve become a better runner because of you guys

[ADAMBLAZEVIC]

Thanks for this, this year's goal for me is a 10K PB, sub45. I started working with a coach and he introduced rest week to me. Unfortunately I was too hyped and did too much so at the moment I'm lying in my bed with a flu, so yeah, I learnt the hard way but now I know, rest week is really important, train smart and don't overtrain.

[run.rahul.runitall]

Thanks for your videos. I follow you and Mary on Strava. I was impressed upon checking your HR zones for the run regarding how effortlessly you change from an easy 5km profile to a 15k one and then to a competitive 10k or 21k one. I liked the idea of being aware of your feeling more than the actual pace/HR.

[cpruns]

Awesome video and great info. I love the one about the daily training. I used to be that guy who could only get motivated when I had something in the pip to train for. Once I made the switch to making the daily run the reward and the races are just the icing my entire body reacted huge. That's the key right there for sure:) Well done and congrats on the great PB.

[lesteryip]

Stumbled upon your channel yesterday. I'm just surprised by the relatively low number of subscribers given you produce contents with such high quality. A lot being said from your videos just resonate with me. You are not regurgitating something that others have said but it's something that you've really tried and your experience out of from it. Keep up the good job. Love your videos. Mary, great run!

[meganelizabeth-]

Love so much about this video. Would be interested to learn more from Mary on nutrition, strength, mobility, and recovery as a female athlete! Currently dealing with RED-S myself, keen to hear about fortifying for the long run and building up bones/joints to avoid injury. TA!

[dresden_slowjog]

I'm neither superstitious nor obsessive-compulsive disordered but I think laying out ones favourite running kit the night before a race is just beautiful. It reassures messy me that I don't have to frantically search for my HR monitor or other bibs and bits in the morning just before the race and helps me find sleep. Fav race kit sure boosts mood and confidence.

[sharonelliott]

Only just found you guys but im so glad i have your running videos are so inspiring and has encouraged me to stop thinking how old i am and just train a bit more to see what i can acheive

[moonusfaceous]

Another corker of an episode. Thank you 🙏. Fabulous honest content. Have really taken on board the 'listen to your body approach during races'. Just about to do a timed 10K as last Sunday run before Cambridge Half next weekend. Once again, well done to you BOTH for amazing progress.

[markhill]

Did my first ever 10k last night with a finishing time off 38:47!! Over the moon was expecting a sub 45 but even surprised myself

[samlunger]

Brilliant! Congratulations, Mary! I am truly inspired!