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@galymzhanov19: Саусакты кесемыз ау#039

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Region: KZ
Thursday 10 September 2026 03:21:35 GMT
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Comments

abdurahman_37
Zhalgasovıch :
канша күн турды
2026-09-10 06:57:29
2
bahadurasanov777
BLACKPRINCE🇰🇿🇰🇿🇰🇿 :
осы кандай тус
2026-09-10 08:16:03
0
sherhan49953
Ali_🧢🧢 :
2026-09-10 10:29:41
0
zhaksybek_700
Aibek :
Не сан осы кіріп шығу😂
2026-09-10 12:14:21
0
altyn_01779
Altosh👋 :
Арғымақ толып каптыго
2026-09-10 08:36:12
1
turganbekovvv_013
⠀ :
Таштай екен
2026-09-10 12:48:11
0
yenkebayev1
Еңкебай Ерасыл :
🔥
2026-09-10 03:47:16
0
To see more videos from user @galymzhanov19, please go to the Tikwm homepage.

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Running fast isn’t just about fitness… it’s about structure. 🔥 In 2022 I ran my first sub-20 5K. I was absolutely destroyed. 😅 Back then, I never thought I’d ever run a 10K under 45 minutes. Fast forward to today… I just ran 35:51 for 10K and I can now hold a faster pace than my old 5K pace for an entire marathon. And honestly? There’s no big secret. It’s base + speed + consistency. 👇 Here’s what I recommend: 1️⃣ Build a strong aerobic base 🏃‍♂️ Don’t underestimate easy mileage. Zone 2 is important, but you need to actually build your weekly mileage and give your body time to adapt. 👉 2–3 easy runs per week 👉 Gradually build your weekly mileage 👉 Regular long runs of 15–20+ km, depending on your level The better your aerobic base, the easier it becomes to handle faster running. 2️⃣ Get out of your comfort zone 🔥 Don’t ONLY run Zone 2. You also need to teach your body what fast running feels like. Some sessions I like: 👉 10 × 400m @ ~1:30, 60s rest 👉 5 × 1 km @ ~4:00/km, 90s rest 👉 6–8 × 800m slightly faster than race pace 👉 10 × 1 min fast / 1 min easy 👉 Pyramid: 1–2–3–4–3–2–1 min One proper speed session per week is enough. You don’t need to destroy yourself every day. 3️⃣ Get stronger 💪 Keep it simple: 👉 Squats 👉 Lunges 👉 Calf raises 👉 Core Strong legs help you keep your form when things get hard. 4️⃣ Be patient 🧠 In 2022, sub-20 felt like a huge achievement. And honestly, I never believed I would one day run 10K under 45 minutes, let alone under 36. But step by step, the times kept coming down. That’s what I’ve learned: Build the base. Do the speed work. Get uncomfortable. Stay consistent. That’s the way to reach your goal. 🔥 What’s your current 5K or 10K PB? 👇 Follow me for real running, real training and real progress. always on fire 🔥 #run #5k #runner #sub20 #Running
Running fast isn’t just about fitness… it’s about structure. 🔥 In 2022 I ran my first sub-20 5K. I was absolutely destroyed. 😅 Back then, I never thought I’d ever run a 10K under 45 minutes. Fast forward to today… I just ran 35:51 for 10K and I can now hold a faster pace than my old 5K pace for an entire marathon. And honestly? There’s no big secret. It’s base + speed + consistency. 👇 Here’s what I recommend: 1️⃣ Build a strong aerobic base 🏃‍♂️ Don’t underestimate easy mileage. Zone 2 is important, but you need to actually build your weekly mileage and give your body time to adapt. 👉 2–3 easy runs per week 👉 Gradually build your weekly mileage 👉 Regular long runs of 15–20+ km, depending on your level The better your aerobic base, the easier it becomes to handle faster running. 2️⃣ Get out of your comfort zone 🔥 Don’t ONLY run Zone 2. You also need to teach your body what fast running feels like. Some sessions I like: 👉 10 × 400m @ ~1:30, 60s rest 👉 5 × 1 km @ ~4:00/km, 90s rest 👉 6–8 × 800m slightly faster than race pace 👉 10 × 1 min fast / 1 min easy 👉 Pyramid: 1–2–3–4–3–2–1 min One proper speed session per week is enough. You don’t need to destroy yourself every day. 3️⃣ Get stronger 💪 Keep it simple: 👉 Squats 👉 Lunges 👉 Calf raises 👉 Core Strong legs help you keep your form when things get hard. 4️⃣ Be patient 🧠 In 2022, sub-20 felt like a huge achievement. And honestly, I never believed I would one day run 10K under 45 minutes, let alone under 36. But step by step, the times kept coming down. That’s what I’ve learned: Build the base. Do the speed work. Get uncomfortable. Stay consistent. That’s the way to reach your goal. 🔥 What’s your current 5K or 10K PB? 👇 Follow me for real running, real training and real progress. always on fire 🔥 #run #5k #runner #sub20 #Running

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