5000m Specific Pace (16 X 400m) | Paul Chelimo

Thanks for being part of my journey, I hope you get to learn a thing or two about 3000m-5000m training and in general endurance running.
The main goal of this 16 x 400m, 1 minute rest (58 seconds pace ) workout session is to generate pace resistance 2 weeks out to the US World Championship trials.
Spoiler Alert:
Watch me getting dropped in a 200m after the workout session; with all the fatigue in my legs it was time to see how fast I could go!
GO HARD OR SUFFER THE REST OF YOUR LIFE!
Credit to Nate Castner (Instagram mtn_techne)

[@shadowone247]

Thanks Paul for sharing your workout. I love the banter between you and Dante and the message for all viewers at the end of the video was touching. Love watching you run and wish you all the best for the upcoming competition. Great content. Huge fan.

[@paul_chelimo]

Thank You Shadow!

[@shardulpatil5054]

Indian legend Avinash Sabale is there❤

[@TeachStudy55]

Your insta id send me

[@respctshorts1327]

Yes bro

[@nitishyadavarmyboy]

@@divyanshusati28 long running kr bhai 1 weak mein 100 bhag 2weak baad time lga khud a jayega beech beech mein 1:10 se 12 ka shoot lga

[@AnujYadav-mm7xe]

Avinash sable 🇮🇳

[@outoftheblue8733]

1 minute rest between rep with 57-58 per rep is so crazy. This makes me realized that top of middle or long distance runners have unbelievable training. respect you guys.

[@paul_chelimo]

Thank You!

[@outoftheblue8733]

@@paul_chelimo I will go to see you at world championship next, I already have a ticket of 5000 m event day.

[@markmurray6039]

1 on; 1 off; @ 5k is a pretty common wo, even for those of us no where close to these guys level. Even 400 @ my current 5k (85 sec) w/1 min recovery seems reasonable. It's when the duration of the 5k interval is in the 4-5 min range that things get challenging.

[@charu8660]

I want improve 2000 m running what can I do

[@aaronharman5431]

@@markmurray6039 have you done the math? This is mile pace….

[@desmondyap5391]

The form , the strides , the arm swing. Chelimo is just a poetry in motion

[@paul_chelimo]

Thank You!

[@bigbattenberg]

I was going to say the same.

[@pakcanhunter]

You spoke my mind.

[@sreekumarvb3082]

Absolutely right,

[@justprajwalthings]

​@paul_chelimo watching you running always gives us immense pleasure paul ❤

[@rahulbarca4112]

Three certainties in life: 1. Death 2. Taxes 3. Banter between Dante and Paul

[@paul_chelimo]

Say less🔥

[@prasang.gajjar]

Love From India 🇮🇳 All the best to Avinash Sable for his outstanding efforts and contribution to the Indian Athletics. Hat's off to this guy. 🙌 --> 💪. Distance Running for life. 👏

[@paul_chelimo]

Thank You Prasang

[@kunalsharma2116]

Absolutely right. He is a role model

[@YashPatel-fq7wu]

Timing ?

[@animecitizen6210]

@@oliverkhalkho who won?

[@aryanjangra6192]

@@animecitizen6210 Avinash Sable

[@danteaugust]

15:15 is where Dante & Paul race 🔥

[@johnsladeharris]

Had paul about 25.1

[@anthonyjoshua1603]

What happened to your other KZbin account where you said you would start making videos

[@ortaluis]

I am so jealous I could not make it! I hope to join you guys very soon! Amazing content and group.

[@paul_chelimo]

Thank you bro there is always next time Lets set up something soon!

[@pradeepkumaryadav4988]

@@paul_chelimo ❤️❤️❤️❤️❤️❤️

[@aceyourieltstest]

Luis Orta's passion is really deep 😍

[@divyanshusati28]

@@paul_chelimo bro plzzz give me 1600 meter workout. 1600 meter in 5 minute. I have only one month to trial army. Soo plzzz give fast give plzzz plzzz ❤ 🙏🙏. My timing 1600 meter is 6min+

[@omdefenceacademybareilly]

@@paul_chelimo bro you are great love from India

[@MultiViya]

Great to see someone from India be training with Olympic medalists. This is the kind of exposure our athletes need to just be able to push through to that elite medal contending category. Thanks Paul

[@debashish4112]

That's Avinash sable

[@vaishnavi4684]

& our boy did it... Silver for India

[@righttoknow9845]

Thankyou 🙏🙏 Sir Paul Chelimo because of you and avinash Sable's hard work he won silver in commonwealth games.. Lot's of love from India🇮🇳🇮🇳🇮🇳. Jai Hind

[@nickythakur2512]

Gold in asian games

[@rohitrunner3293]

You are very humble person Paul chelimo sir ♥️♥️♥️🇮🇳 Avinash sable 🔥🔥🔥

[@ABHISHEKKUMARzna]

Avinash sable love u from India🥰 happy to see your effort with Paul chelimo

[@satendrasinghtomar337]

Avinash sable dada on fire 🔛🔥

[@jamesallah2182]

I started running 2 weeks ago and stumbled across Paul. Paul will forever be my favourite runner, this guy is so sick.

[@paul_chelimo]

Thank you James,I’m glad I can inspire you!

[@momokitchen7695]

@@paul_chelimo you are an inspiration chelimo. I wish one day I can run only Half of your power.

[@planetarymotion]

Sir, Nice to see that Avinash sir is part of your team👍 love from India

[@kevinAuguillard]

I love the 200m race towards the end Dante August was rolling man. LOL Don't mess with the sprinters Paul. I LOVE IT

[@kevinAuguillard]

@@dundukas7899 I think it's Paul's way of being confident enough to hang with the best of any runner. I'm sure he's aware of his current abilities but why not race a sprinter for fun. Go hard or suffer the rest of your life, that's his mantra.

[@cookingsection568]

Im a simple man, when Chelimo drops a video I hit like and then watch.

[@paul_chelimo]

I’m a simple man,when you comment I appreciate it!

[@kuldeepsaini7389]

Sir how to breat 10 k pace 2.55 To 3 per km

[@alexanderfriedli4902]

@@paul_chelimo Im going to go sub 15 for you this season

[@muraribhatte7976]

@@paul_chelimo iam height 6.7 inch running nai

[@sohailshaikh1558]

@@paul_chelimo Paul i am from india i am tranning under Amrish kumar adhana Avinash coach dream to run with you

[@JAAT_ji-x7i]

Avinash 🇮🇳🇮🇳

[@Cyberman3245]

Great video! Quick question - how much rest did you get in between reps?

[@JamesBond-yt3ne]

It’s in the description. 1 minute rest

[@ngomusoqwabe4684]

007

[@Cyberman3245]

@@JamesBond-yt3ne thanks

[@304329441]

Man! You're my inspiration! I'm running a marathon this July and watching your videos makes me feel more confident! Greetings from Mexico City.

[@paul_chelimo]

Thank You Elias

[@pijushparbat1665]

Abinash sible get his reward in Commonwealth Games with his silver 🥈 medal..!! That's prove you r poor or u comes from any country any where in this world if you practice hard work hard and properly u can win the universe...!!! Love from India🇮🇳🇮🇳🇮🇳🇮🇳

[@ankitkadam2716]

Avinash sable omg yaar , such a proud moment for indin , bharat mata ki jay ❤️

[@UriahElisabeth]

Go hard or suffer, I will take that into my 800m race at the Pacific Games.

[@paul_chelimo]

Say less🔥

[@schlickit628]

Came here from the sweat elite vids. You guys go hard! After 16 of those i would be dead not racing a 200. Proud to have you repping USA Paul 🇺🇸

[@jgt1120]

With a workout like this, you should go after that 3k world record.

[@paul_chelimo]

Thank You!

[@greganikin7003]

What a beautiful running form. Looks effortless. Everything is in sync!

[@paul_chelimo]

Thank you very much!

[@gyangourav5056]

Hlw sir....

[@carsonmalleet4367]

Today I found out Chelimo has a KZbin channel. Can’t wait to get faster just by watching!

[@paul_chelimo]

Go Hard or Suffer!

[@JS-xn3dq]

A thing of beauty to watch, really, to watch the human form run like this. I’m a casual runner but very much appreciate the sport and some of the athletes, including Mr. Chelimo.

[@paul_chelimo]

Thank You!

[@kelvinng2759]

Would love a video where you explain your running technique and how you developed it. It is unbelievably smooth. You are a machine!

[@suddhooaneeshrao1286]

Yes please Paul

[@paul_chelimo]

Check my biomechanics video!

[@parteekjaat1254]

Paul chelimo and avinasisable very good friend I hope 2024 Paris🇫🇷 Olympic gold and silver wining the race 5000m and 3000 steple chase 🇮🇳🇮🇳🇮🇳🇮🇳

[@martinlaino7136]

Great video from the GOAT Paul Chelimo! What's the rest between the 400 meters reps?

[@aantuyonenaalwaahid7729]

45secs I think

[@marcusszavaleta]

@@aantuyonenaalwaahid7729 ….. omg

[@danteaugust]

1 minute

[@marcusszavaleta]

@@danteaugust race him again freshhhhhhhhhhhh

[@martinlaino7136]

@@danteaugust Thanks for answering! Cheers!

[@owkelly]

Great video, thanks Paul, nice to see pro athletes having fun in their work. Good luck in USAs , you seem in great shape.

[@paul_chelimo]

Thanks 👍

[@stevebailey8890]

This is so insane. I can imagine, and id die just trying to hit 58 on my first 400. Im In very good shape, but not the best runner yet. These guys are absolutely insane for this workout

[@hufemeve]

Gotta love the hard workouts, the good vibes, the camaraderie & goofiness among the crew 👍 Thanks Paul for sharing

[@paul_chelimo]

Thank You

[@animecitizen6210]

Big love from Malaysia man, I just win my 800m run at school, I'm going to try this practice to improve more

[@RohitLamgariya04]

What is your 1600mtr timing sir

[@alijaanbalu4656]

Nice sir jii i am indian fan👍👍

[@teflonrozay1074]

I started running 5k this year my pb is 20min and I have been trying to reach sub 20 but it is hard.. Does speed work out improves speed? because I normally run the 5k once thinking I will improve my pb.

[@kotikillana192]

Avinash sable❤️

[@uoxgaming9802]

Congrats Avinash Sable for Qualifying Finals of Olympics 🔥🎉 This itself a history 🇮🇳👑🥇

[@michaelpugh609]

Paul awesome video. I'm training to break a 20 minute 5K, I've run the past two in 22:12, I have another race in three months. I've just started implementing some speed work. Thanks for the videos.

[@rowanegan7070]

Thanks Paul for the great video you posted!!! Loved it!!!!🔥🔥

[@paul_chelimo]

Thank you

[@steveravnitzky6711]

Paul & Your Entire Crew: Thank you for inviting us into your corner so we can witness some of your training and personal interactions. 16 x 400m at 58 sec is impressive enough but even more remarkable with short recovery, at altitude(6,100 ft), and air poor quality (fires burning in the distance). Glad you didn’t pull a hammy in that final 200m challenge. Your trash talking buddy has some serious wheels. Ha ha. Cheering for a top 3 finish at USA’s. You got this! Safe travels back from Kenya. Big Fan, Steve Rav- (Scottsdale AZ)

[@paul_chelimo]

Thank You Steve, you are always welcome!

[@lucky5609]

Shoutout Avinash sable repping India. Let's go 🇮🇳🇮🇳🇮🇳

[@marcusszavaleta]

You’re that guy for taking the 200 challenge 😂😂 amazing vid

[@bulletlovers1096]

Love from India thanks for sharing workout❤

[@prakashsingh5755]

Avinash sable 🇮🇳🇮🇳🇮🇳🇮🇳 all the best for next olympics and paul all the best to you too.

[@cherrycotapie]

this is so satisfying to watch. how perfectly synchronized are they. How when they start the speed up perfectly together Also amazing camera!

[@brockruble6024]

Banter Between Paul & Dante Also Makes This Channel Comedy Gold for the Sport!

[@paul_chelimo]

Thank You Brock

[@dinosertovic]

man, that 200m at the end... i know 200 is not nearly your discipline, but it was so sick to see what impossibly fast looks like..

[@micahcolston9567]

This is the exact type of training that makes legends! Never enough! Always challenged! Always working! Work hard or suffer the rest of your life! Love your content bro!

[@NumotTheNummyYT]

Huge inspiration. Keep up the great work

[@swadeallhade9852]

Team solo mid ❤️

[@vivekraut7243]

Love from India.... ❤️ like your running style..🏃

[@SiddharthGames-cl3il]

I am Competiting for 200 and 400 m ... Alert dante 😂😂😂😂... I will defeat him soon. Abhishek from India ❤

[@SatnamSingh-or3tb]

I m very glad to see avinash sable ....he is a very hard working soldier ....very inspiring ...he is my ideal now ...hope so that i will meet him ones

[@govindhrao6527]

Avinash Sable🔥 Paul sir 🙌

[@zodmorality]

Hey bro just wanted to log on and let you know you always have been and always will be an inspiration to me and millions of young boys and girls watching you. Thank you for all the work you put in. Each mile works towards helping the world be a faster, stronger, running world.

[@Flawgore]

That's truth bro

[@Amitkumar-xh4db]

Sir paul chemilo I am your big fan . I am from India .sir I event is 3000m race my time is 3000m is 10 min . Sir please saw me 3km weekly workout for under 9.30min please sir ❣️🏃‍♂️🏃‍♂️♥️🙏🙏

[@firstlast9731]

Awesome video bro

[@paul_chelimo]

Thanks

[@Harsha_0321]

Supper bro sir which shoe is better for practice

[@Duarte_Lima]

This guy is a beast

[@paul_chelimo]

Thanks Lima

[@aniketkumar6009]

Sir I'm from India How can complete race 5 km within 20 minutes Please give tips❤

[@Dias4815162342]

Dream running form ! Awesome to watch 🤩

[@paul_chelimo]

Thank you

[@raregoodds3143]

Im confused didnt chelimo just do 16 x 400m.....how does he have the erergy to race again...this is just.....

[@gegenton3953]

Such an inspiration. I sometimes re-watch these videos of Paul before my intervals. Never did 400m and 1 minutes rest, though. Will try next week :)

[@dashriprock3165]

I'm guessing recovery between 400s was 60 seconds?

[@paul_chelimo]

Yes sir

[@dashriprock3165]

@@paul_chelimo Back in 1979 I was competing for Saddleback J.C. in Mission Viejo, CA. The great Henry Rono was visiting. I saw him do a workout of 20x400 in 61 with a 60 second rest (in which he jogged). About 2-3 weeks later, he ran 8:15 for 2 miles indoor. Your workout of 16 in 58 with 60 rest is even more impressive, I think.

[@kisunminz6722]

I'm Indian ...I'm feeling proud to see this Indian athlete

[@markmcglincy3907]

Pure quality Paul Chelimo 👏 👌 🙌

[@paul_chelimo]

Thanks Mark!

[@haraldharfager1962]

Paul Chelimo is 86:th fastest 5000 meter runner all time………

[@asl2g4u]

how much rest in between 400s?

[@paul_chelimo]

1 min

[@motofurykanak1751]

1st time I see indian athletes with u ..it's very proud moment ❣️ for running athlete.s love from India keep going Paul✨by the way what's her's name

[@mtn_techne]

Avinash Sable

[@motofurykanak1751]

@@mtn_techne tq my frnd

[@gagneshsharma1535]

From India🇮🇳❤

[@SiddhuArmyLover]

Sir my indian army is recruited please tell me some good work

[@praveshlama6974]

Who's that guy from India.?

[@gunnershady]

Avinash Sable

[@mahender9]

King 👑

[@GJA129]

Hello, Paul Sir. I am a begineer. How to built stamina . Plz guide sir. I am your big fan

[@did.it.myself9022]

Wow these 2 going for an all out 200m after all of that.. WOW.

[@paul_chelimo]

Fire🔥

[@did.it.myself9022]

@@paul_chelimo PURE FIRE 🔥🔥🔥

[@ScienceChallenge]

My pace was around 10 min per mile, I decided to make 7,5 but my feet got hurt. I started feeling some pain around my angle. Any advise, should I keep running with 10min pace or find ways to increase my pace? if so what is the simple advices ? Thank you and with love from Arizona

[@ruthertagala]

Another fantastic video, this is very therapeutic for many

[@paul_chelimo]

Thank You Ruther!

[@tonylondhe2510]

🇮🇳🇮🇳🇮🇳AVINASH SABLE 🔥🔥🔥

[@gogoi6171]

Indian boy🇮🇳🇮🇳❤️

[@zodmorality]

Fitness is good, health is good. What else can you ask for?

[@wengezhu1]

I can watch Paul running for hours and I just enjoy/admire the running style, amazing!

[@nabeelmp327]

Love from India ❣️❣️

[@mikediazArtist]

Such an inspiration! Much respect.

[@paul_chelimo]

Thank You michael

[@nick5sgaming57]

Please give....running workout 1600m..please

[@runnerfromjapan4170]

nice workout bro

[@paul_chelimo]

Thank you

[@shayricollection4756]

Proud of Avinash Mukund Sable❤

[@roopekanerva5606]

We love your content. Truly inspiring . Thank you champ!

[@paul_chelimo]

Thanks Roope

[@knkmr4527]

Thanks for the great video! I am a Japanese amateur runner. I have a question. 9:51 When is Zoomfly (right orange shoes) used? Is it warm-up time?

[@progamingwithb272]

Love you sir , it's nice to see you share your training with others

[@paul_chelimo]

Thank you

[@parabprasad1]

I liked to see, Our Indian brother Avinash Sable, He is doing great, & Becoming a role model for Indian athletes, Thanks for Sharing, Great Hard work all of you guys.

[@chrisvarelabenitez4690]

Love the content Paul. You the man!

[@paul_chelimo]

Thank you Chris

[@GJA129]

My aim is life to become a Paul Chelimo 🔥🔥

[@dhami_jii]

long awaited video..loved it😍🔥🔥

[@paul_chelimo]

Thank you

[@Anujdixit1500mt]

Hnn 🤣 Tera admi jo Hai ya iska leta Hai na tu bc

[@Throp]

Don’t apologize for the lawn mower. We’re here for it all! Great vid great work out 👏🏾👏🏾👏🏾

[@mtn_techne]

🙏🏼

[@bhindi_roti]

LOVE FROM INDIA 🇮🇳🇮🇳 hope we will get more content like this you are my role model of every morning run 👌👌🙏🙏

[@siddhantk4985]

Now i understand why Avinash got medal..

[@eechaze12]

Perfect running form Paul has. Just perfect. No unnecessary upper body movement, running upright, Limited arm displacement to increase foot cadence. Just awesome

[@kata_wala_bihar]

Osm bro love from india 💥💥💥❤️❤️

[@nathanpresswood15]

LeTtTtTtTsSsSs GoOoOoOooOo, you persevering to always compete and train gives me the strength to do the same, love the videos man. I hope one day I could meet you in real life 😁👍