3d:"BailoutToCSRForNextDynamic" 3e:I[667585,["$6","$7","$8","$9","$a","$b","$c","$d","$e","$2b"],"$3d"] 40:I[222605,["$6","$7","$8","$9","$a","$b","$c","$d","$e","$2b"],"TabsWithState"] 43:I[649696,["$6","$7","$8","$9","$a","$b","$c","$d","$e","$2b"],"SpotSportsLink"] 44:I[605500,["$6","$7","$8","$9","$a","$b","$c","$d","$e","$2b"],"Image"] 35:["$","div",null,{"className":"flex items-start gap-4","children":[["$","div",null,{"className":"animate-pulse bg-muted h-10 w-10 rounded-full"}],["$","div",null,{"className":"flex-1 space-y-2","children":[["$","div",null,{"className":"flex items-center justify-between","children":[["$","div",null,{"className":"animate-pulse rounded-md bg-muted h-4 w-[200px]"}],["$","div",null,{"className":"animate-pulse rounded-md bg-muted h-4 w-16"}]]}],["$","div",null,{"className":"animate-pulse rounded-md bg-muted h-8 w-full"}],["$","div",null,{"className":"animate-pulse rounded-md bg-muted h-3 w-24"}]]}]]}] 36:["$","div","1",{"ref":"$undefined","className":"rounded-lg bg-card text-card-foreground shadow-xs","children":["$","div",null,{"ref":"$undefined","className":"p-4","children":["$","div",null,{"className":"flex items-start gap-4","children":[["$","div",null,{"className":"animate-pulse bg-muted h-10 w-10 rounded-full"}],["$","div",null,{"className":"flex-1 space-y-2","children":[["$","div",null,{"className":"flex items-center justify-between","children":[["$","div",null,{"className":"animate-pulse rounded-md bg-muted h-4 w-[200px]"}],["$","div",null,{"className":"animate-pulse rounded-md bg-muted h-4 w-16"}]]}],["$","div",null,{"className":"animate-pulse rounded-md bg-muted h-8 w-full"}],["$","div",null,{"className":"animate-pulse rounded-md bg-muted h-3 w-24"}]]}]]}]}]}] 37:["$","div","2",{"ref":"$undefined","className":"rounded-lg bg-card text-card-foreground shadow-xs","children":["$","div",null,{"ref":"$undefined","className":"p-4","children":["$","div",null,{"className":"flex items-start gap-4","children":[["$","div",null,{"className":"animate-pulse bg-muted h-10 w-10 rounded-full"}],["$","div",null,{"className":"flex-1 space-y-2","children":[["$","div",null,{"className":"flex items-center justify-between","children":[["$","div",null,{"className":"animate-pulse rounded-md bg-muted h-4 w-[200px]"}],["$","div",null,{"className":"animate-pulse rounded-md bg-muted h-4 w-16"}]]}],["$","div",null,{"className":"animate-pulse rounded-md bg-muted h-8 w-full"}],["$","div",null,{"className":"animate-pulse rounded-md bg-muted h-3 w-24"}]]}]]}]}]}] 41:Tc11,If you're looking to run under 40 minutes in your next 10k race, this one's for you! On this channel we do race videos and we do tips videos, but today it's the best of both worlds! So join me at the Run Through VeloPark running a 10k race, while delivering my best tips on how to run a sub 40 10k for the first time! Enjoy! Sub 40 10k Training Plan https://benparkes.com/collections/10-km/products/10-km-advanced-l4 Check out our other plans to get you that PB you deserve! https://benparkes.com/collections/plans Kit from the video Cap https://benparkes.com/collections/hats-and-wraps/products/proelite-hat Long Sleeve Tee https://benparkes.com/collections/merchandise/products/gettingitdone-long-sleeve-running-tee-5 Rest Day Sweater https://benparkes.com/collections/merchandise/products/rest-day-embroidered-sweater-2 Beanie https://benparkes.com/collections/hats-and-wraps/products/2023-gettingitdone-beanie-hat-1 The best running and casual gear with fast worldwide shipping! Use code YOUTUBE for 10% off your order: https://benparkes.com/collections/merchandise Strava activity https://www.strava.com/activities/10117691453 Follow along on Social Media! Second Channel - @benparkestheextramile Instagram - http://www.instagram.com/benparkes Facebook - http://www.facebook.com/benparkesruns Twitter - http://www.twitter.com/benparkes Strava - https://www.strava.com/athletes/2310069 Join the YouTube Channel https://www.youtube.com/channel/UCZPqG0yh_xPm2AyLjffbDvw/join 0:00 Intro 2:00 Pacing 2:55 Training 4:38 Prerequisites 5:15 Course 6:00 Mindset 6:38 Strength work 6:53 Hills 7:47 Nutrition39:["$","div",null,{"className":"mt-6 max-w-3xl","children":[["$","$17",null,{"fallback":null,"children":["$","$L3e",null,{"children":"$L3f"}]}],["$","$17",null,{"fallback":null,"children":["$","$L3e",null,{"children":["$","$L40",null,{"className":"max-w-3xl","tabs":[{"value":"description","label":"Description","content":["$","div",null,{"className":"prose prose-sm max-w-none dark:prose-invert whitespace-pre-wrap wrap-break-word [&_a]:text-blue-600 dark:[&_a]:text-blue-400 [&_a]:underline [&_a]:decoration-blue-600/30 dark:[&_a]:decoration-blue-400/30 [&_a:hover]:decoration-blue-600 dark:[&_a:hover]:decoration-blue-400 [&_a]:transition-colors","children":["$","div",null,{"dangerouslySetInnerHTML":{"__html":"$41"}}]}]},{"value":"links","label":"Links (13)","content":"$L42"}]}]}]}]]}] 3a:["$","aside",null,{"aria-label":"Spot Sports","className":"flex flex-col gap-3 rounded-lg border bg-card p-4 text-card-foreground sm:flex-row sm:items-center sm:justify-between mt-8 max-w-3xl","children":[["$","div",null,{"className":"space-y-1","children":[["$","p",null,{"className":"text-xs font-medium uppercase tracking-wide text-muted-foreground","children":"Spot Sports"}],["$","p",null,{"className":"font-semibold","children":"More highlights"}],["$","p",null,{"className":"text-sm text-muted-foreground","children":"Instant highlights and creator takes from across sports."}]]}],["$","$L43",null,{"placement":"video_detail","pageType":"video","className":"inline-flex items-center justify-center gap-2 whitespace-nowrap text-sm font-medium ring-offset-background transition-colors focus-visible:outline-hidden focus-visible:ring-2 focus-visible:ring-ring focus-visible:ring-offset-2 disabled:pointer-events-none disabled:opacity-50 [&_svg]:pointer-events-none [&_svg]:shrink-0 border border-input bg-background hover:bg-accent hover:text-accent-foreground h-9 rounded-md px-3 shrink-0","children":["Watch on Spot Sports",["$","$L34",null,{"ref":"$undefined","icon":{"name":"arrow-up-right","size":24,"node":[["path",{"d":"M7 7h10v10","key":"1tivn9"}],["path",{"d":"M7 17 17 7","key":"1vkiza"}]]},"className":"h-4 w-4","aria-hidden":"true"}]]}]]}] 3b:["$","$17",null,{"fallback":null,"children":["$","$L3e",null,{"children":["$","section",null,{"className":"w-full py-12","children":["$","div",null,{"className":"container px-4 md:px-6","children":[["$","h2",null,{"className":"text-2xl font-bold tracking-tighter mb-8","children":"More from Ben Parkes"}],["$","div",null,{"className":"grid grid-cols-1 md:grid-cols-2 lg:grid-cols-3 gap-6","children":[["$","$L2c","67fd12db-9823-4166-be89-bc09faaf347f",{"href":"/videos/67fd12db-9823-4166-be89-bc09faaf347f","className":"block transition-transform hover:scale-[1.02]","children":["$","div",null,{"ref":"$undefined","className":"rounded-lg bg-card text-card-foreground shadow-xs border dark:border-slate-800 hover:shadow-md transition-shadow","children":[["$","div",null,{"ref":"$undefined","className":"flex flex-col space-y-1.5 p-6","children":["$","h3",null,{"ref":"$undefined","className":"text-2xl font-semibold leading-none tracking-tight line-clamp-2","children":"I Spent £800 Testing EVERY WINTER RUNNING SHOE - one clear WINNER!"}]}],["$","div",null,{"ref":"$undefined","className":"p-6 pt-0","children":[["$","div",null,{"className":"relative aspect-video mb-4 rounded-md overflow-hidden","children":["$","$L44",null,{"src":"https://i.ytimg.com/vi/lLvB3I-_bIk/maxresdefault.jpg","alt":"I Spent £800 Testing EVERY WINTER RUNNING SHOE - one clear WINNER!","width":365,"height":205,"className":"object-cover"}]}],["$","p",null,{"className":"text-sm text-muted-foreground mb-2","children":"Ben Parkes"}],["$","div",null,{"className":"flex items-center gap-4 text-sm text-muted-foreground","children":["$","span",null,{"className":"flex items-center","children":[["$","$L34",null,{"ref":"$undefined","icon":{"name":"clock","size":24,"node":[["circle",{"cx":"12","cy":"12","r":"10","key":"1mglay"}],["path",{"d":"M12 6v6l4 2","key":"mmk7yg"}]]},"className":"w-4 h-4 mr-1"}],"4 days ago"]}]}]]}]]}]}],["$","$L2c","c99a7c75-903c-40a2-9ec1-6ebcc4d398eb",{"href":"/videos/c99a7c75-903c-40a2-9ec1-6ebcc4d398eb","className":"block transition-transform hover:scale-[1.02]","children":["$","div",null,{"ref":"$undefined","className":"rounded-lg bg-card text-card-foreground shadow-xs border dark:border-slate-800 hover:shadow-md transition-shadow","children":[["$","div",null,{"ref":"$undefined","className":"flex flex-col space-y-1.5 p-6","children":["$","h3",null,{"ref":"$undefined","className":"text-2xl font-semibold leading-none tracking-tight line-clamp-2","children":"How To Run The Perfect Marathon!"}]}],["$","div",null,{"ref":"$undefined","className":"p-6 pt-0","children":[["$","div",null,{"className":"relative aspect-video mb-4 rounded-md overflow-hidden","children":["$","$L44",null,{"src":"https://i.ytimg.com/vi/QXnBLYVJxSs/maxresdefault.jpg","alt":"How To Run The Perfect Marathon!","width":365,"height":205,"className":"object-cover"}]}],["$","p",null,{"className":"text-sm text-muted-foreground mb-2","children":"Ben Parkes"}],["$","div",null,{"className":"flex items-center gap-4 text-sm text-muted-foreground","children":["$","span",null,{"className":"flex items-center","children":[["$","$L34",null,{"ref":"$undefined","icon":"$3b:props:children:props:children:props:children:props:children:1:props:children:0:props:children:props:children:1:props:children:2:props:children:props:children:0:props:icon","className":"w-4 h-4 mr-1"}],"11 days ago"]}]}]]}]]}]}],["$","$L2c","5dc64475-a69d-4a25-b510-42b93a72e752",{"href":"/videos/5dc64475-a69d-4a25-b510-42b93a72e752","className":"block transition-transform hover:scale-[1.02]","children":["$","div",null,{"ref":"$undefined","className":"rounded-lg bg-card text-card-foreground shadow-xs border dark:border-slate-800 hover:shadow-md transition-shadow","children":[["$","div",null,{"ref":"$undefined","className":"flex flex-col space-y-1.5 p-6","children":["$","h3",null,{"ref":"$undefined","className":"text-2xl font-semibold leading-none tracking-tight line-clamp-2","children":"The Most Comfortable Shoe I’ve Ever Bought - ASICS Gel Slowcush Review!"}]}],["$","div",null,{"ref":"$undefined","className":"p-6 pt-0","children":[["$","div",null,{"className":"relative aspect-video mb-4 rounded-md overflow-hidden","children":["$","$L44",null,{"src":"https://i.ytimg.com/vi/rxPhCVg6dlo/maxresdefault.jpg","alt":"The Most Comfortable Shoe I’ve Ever Bought - ASICS Gel Slowcush Review!","width":365,"height":205,"className":"object-cover"}]}],["$","p",null,{"className":"text-sm text-muted-foreground mb-2","children":"Ben Parkes"}],["$","div",null,{"className":"flex items-center gap-4 text-sm text-muted-foreground","children":"$L45"}]]}]]}]}]]}]]}]}]}]}]

How To Run A Sub 40 10k (while running a sub 40 10k) .. tips and tricks to get a PB!