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You're training too hard. 8 out of 10 Breaks 45 for 10K
Description
Most runners chasing a sub-45 10K finish every interval session at ten out of ten. That is exactly why they stay stuck at 47, 49, 51 minutes.
This is the eight-out-of-ten rule: nine kilometers of work, four sessions, and six months of progression without ever telling yourself to run faster.
If you are between 52 and 46 minutes for 10K right now and you want to break 45, start here. And once 45 goes, sub-40 is closer than you think.
Book a 15-minute call, and I will tell you honestly whether your training is attacking the right thing, and whether coaching with me is the right way to close the gap:
https://coaching.allin.run/sub45
THE LADDER
6 x 500m — 8 x 500m — 10 — 12 — 14 — 16 — 18 x 500m
Then hold the 9km and change the shape:
500m — 1km — 1.5km — 3km
60 seconds walk recovery throughout. Every session at 8 out of 10.
CHAPTERS
00:00 You're training too hard, not too easy
00:17 The two-reps-in-the-tank test
00:51 Why sub-45 is a stepping stone to sub-40
01:20 Why 10 out of 10 interval sessions make you slower
02:59 The 9K ladder: start at 6 x 500m
03:35 Where the nine kilometers comes from
04:02 The four rungs: 18 x 500m to 3 x 3km
04:35 When do you move up a rung?
04:57 What an 8 out of 10 effort actually feels like
06:06 Why not to run these intervals on the track
06:37 The warm-up almost every runner skips
08:24 How fast to run your reps
10:00 Why 10K pace is your threshold pace
10:57 Why your heart rate doesn't rise as you get fitter
12:03 What a real threshold improvement looks like
13:13 "But a 10K feels like a 10 out of 10"
14:18 Live at 8 out of 10 — the race gives you the 10
WATCH NEXT
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Most Runners Get Zone 2 Wrong Without Realizing
https://www.youtube.com/watch?v=oUnyfAN21fk
ABOUT
I'm Lee Grantham. I coach marathon runners to major breakthroughs. I went from not being able to run 500 metres to running 2:21 for the marathon and 6:42 for 100km, and represented my country at both.
All In Performance Coaching — https://allin.run
#Sub4510K #10KTraining #RunningCoach
Music track: Back in Time by Aylex
Source: https://freetouse.com/music
Royalty Free Background Music