5K Race Strategy | 5 Tips For A Fast Run!

Cut some time off your next 5K! Use these 5 important tips to build out your 5K race strategy.
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Check out one of our best videos yet: "How To Run Properly For Long Distance | 4 Important Tips"
• How To Run Properly Fo...
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[@cartergiacomelli2364]

Never want to cross the finish lien feeling good. want to cross the finish line dieing, knowing that you pushed yourself to your limit. The worst feeling is when you finish knowing you could have gone so much faster. It’s called a race for a reason

[@gregoryking4796]

This this THIS

[@balajipalaniswamy4563]

Every race I do feel miserable, cussing myself the last few hundred meters. But the moment I cross that finish line, I cannot explain that feeling, it is out of this world. This is what he means. By the way great tips coach 👍

[@alanyates8888]

7inch jmmkku6juk7978i99789h. Nike zoom pegasus turbo redjj7 9thq8j hasn't arrivedij ii6

[@Venezuelanmamii]

This 1000009%

[@cameronnephew3680]

This guy has never ran fast, if you are in really good shape you often run the fastest when you feel the best

[@caesarsalad8642]

A freshman on my teams PR was 32 something. He worked harder and better then everyone on the team. His senior year I forgot his PR, but he was the 5th man on varsity and was the deciding factor if we won states. And we won states. So don’t give up at all if your time isn’t what you’d want, just work harder then everyone.

[@tashajana]

I am 45 (m) and just did my first 5k in July 2022. At the first mile I though I’d fall or die. I thought I’d not finish the race. A competitor started encouraging me and I was on the trail again. Walked a bit ran a bit in the race. Finally ended up finishing at 32min. Very satisfied with my first race and encouraged to do more. Thanks for this video. Cheers.

[@carlosotero7644]

That is pretty crazy because I just started cross country as a freshman and my time was 32:45 and I started working harder and a couple weeks later I got my quickest time of 21:10 and this really inspired me

[@radkillswit4946]

Yes as a freshman I was one of the slowest on the team now I’m top 3 jv or even varsity for next year

[@bakariyaany1167]

watching this makes my heart rate go up

[@carebearboo4247]

LMAO ME TOO 💀💀

[@Boofman2003Videos]

I used to do 5km in 25 minutes then watched this guys videos and dropped my 5km down too 22minutes aiming for 21

[@TheRunExperience]

Way to go!

[@THE-TRAIN-MANAGeR.]

I have to complete 5k race in just 27 minutes how can I complete it in just 21 minutes please reply....

[@IzqalanIzad]

@@THE-TRAIN-MANAGeR. do speed work or hills once or twice a week and run more

[@adamhildebrand3560]

To*

[@zeauxx8351]

@@THE-TRAIN-MANAGeR. why do you say 21 if you need 27

[@rubyjefferies6993]

I’ve got a 5k tomorrow hopefully this helps xx

[@VEGANzUmebies]

What did you get.

[@slepyeyes6347]

@@VEGANzUmebies she probs forgot

[@Live.Laugh.Love.Cassie]

Ruby Jefferies how did it go, if you remember lol

[@rubyjefferies6993]

I got 28 minutes guysysss

[@francoismoniquedevilliers1910]

Me too i want to beat my friend😊

[@spicyyxqc9213]

My first 5k practice was a 35:10 the race was a 32:53

[@evancrane5744]

How fast are you now?

[@giantsfan714]

@@stevenfast5764 Nobody asked for your opinion bitch

[@giantsfan714]

@@stevenfast5764 Did you not read the original comment? *My first 5k practice*

[@vFrosty2K]

@@stevenfast5764 why do you care? He’s trying

[@ophiolatreia93]

My best is 22:26. I do a lot of boxing tho I’m fit as fuck

[@carolinebray82]

I ran &walked a 5k, about 5 yrs ago, and my time was 44:44, I'm big into walking and biking and a friend inspired me to do a 5k, so I'm doing some research good advice to warm up first and do some arm stretching and legs too! Thank you! Let's do this 💪🏻

[@jeffhatcher6585]

Tried the hip technique, combined with the sprint / run approach over the last 3 runs. Knocked 1 second off my PB last Saturday, then 6 seconds off on Sunday. Today I warmed up in the spin bike and was straight out of the blocks when I started, and shaved 1 minute 25 seconds off! Still felt pretty fresh and completely injury free. Thanks for the tips. I’m not super fast, knocking 50 and a recent convert to running, but improving steadily after messing myself up on a 1/2 marathon in May (no prep wrecked me!). Again, big thanks to all the team. 👏👏👏

[@jorgeyboy3364]

I love this video Nate, nice one! Some great tips, really looking forward to my next weekly 5k Park run now!

[@canucklehead4463]

embrace the higher levels of the pain of that last kilometer. you'll get to that finish line, you'll high-five your friends and then you'll puke: great race!

[@robyne8730]

Really appreciate this video! Excellent helpful tips! Thank you

[@arthurmorgan4677]

My school had a 5k race today and Im gonna try my best :)

[@aayushkarn]

It helped me a lot . Salute you. Love from Nepal. Love you my elder brother. I won my first biggest race in life . First prize was around 1000 dollar in your currency . And it become possible because of you . Thankyou very much.

[@sajalpandey1056]

what was the timing bro?

[@Roszalief]

Great tips!

[@Cjrelectrical]

Great video thanks

[@leo-vb5jq]

I've been running for a month now, my pb is at 20:11, hopefully I can bring that down below the 20

[@nielsliljedahlchristensen4924]

Right. "running for a month" but you were obviously pretty fit to begin with. At least you harvested some likes

[@justineparas6295]

I ran from November 1 when my 5k was around 38 mins but I’ve improved so much now got a race this Friday wish me luck lol also good job all the best

[@lifeuncovered6188]

My pr is 19:17, hoping for a sub 19 later tonight!

[@welcomewellnesscoaching4043]

Thank you for the advice!

[@SimonBrown]

Thanks, great tips

[@gonzalosanchez5085]

Great job , congratulations and thank you.

[@JamesGoodwin1994]

Gotta admit I was apprehensive about how you could have 5 tips to help but this was really really helpful! The tip about warming up making the actual 5k less harsh is actually such a fantastic point I never thought about! The first km of any run is usually the hardest so that gets it out of the way!

[@theresponsiblecyclist5926]

great video thNKS A LOT MATE

[@adamdennis7266]

For the past few years I’ve been doing two separate annual 5ks. I think my pr is like 21-22 minutes. Next year in high school cross country, I have to do a 5k every meet. I really look forward to getting sub 20 and maybe even sub 15 is I start training right now. I will definitely be applying this.👍

[@ethanbruley8858]

Sub 15 is absolutely crazy, but sub 20 is reaosnable

[@abepenner4714]

Thanks for this, watched this before my 5km race today and I got a new pr by 3 minutes.

[@Lus_kaos]

Let’s go! Great video! 💪💪💪

[@TheRunExperience]

Appreciate it!!

[@RailfanAmit]

Thank you very much sir 💐

[@jasonhumphries7539]

Well done and said!

[@hiromisaito5576]

Great video bro. Tomorrow i have a 5k race and this helps a lot. Greetings from Paraguay

[@Monamie44]

Awesome tips. Thank you very much for this.

[@TheRunExperience]

Let us know how you go in the 5km

[@GODS_OUTLAW]

Just started running a month ago, I'm heavy into bodybuilding I weigh 190 lbs. My first 5k practice was 36 minutes, last week it was 28 minutes, today I'm aiming for atleast 25 minutes. My town is having a 5k race two weeks. Hopefully these tips will help!

[@radkillswit4946]

That’s amazing good luck

[@stamatisvragas7720]

How'd you do?

[@camostrokes]

How was ur race?

[@jovanjokic245]

My problem due to inexperience is the pace. i am fit enough for a 20 min 5km and have done it before. i believe i can get below that but I always go out too fast, then as a counter i go out slow the next race, just cant get it right,

[@rovshanavila5018]

I'm doing my first 5k tomorrow and we'll see how it goes. I'm pretty new to running (only 5 months) ... I'm hoping for a 30 min time!!! 🤞🏼😁🤞🏼

[@aldobega2649]

how was it?

[@kunalsab7805]

@@aldobega2649 he is still running 🏃‍♂️

[@pyronex4870]

@@kunalsab7805 lol

[@denard7926]

Did you ever finish the race?

[@kmo6708]

Got my first 5k in 2 days. Been having sessions with a personal trainer who started out overly cautious but cos he knows I’ve signed up to a 5k he is relaxing more and not as worried about me over doing it. He is keen on the plenty of water every time I have a walk break he’s asking if I want a drink. I’m never bothered but have mouthful to keep him happy. In this 5k I won’t be stopping for water not sure if my PT will be with me he’s taking part but we signed up separately so he may run all way. He’s said he will be running between a few of us he knows who’s taking part. I’ve been saying he’s being too cautious with me so he has said I could do 5k in 40 mins which is probably the fastest possible if I could run all way so I’m aiming for 50 min which will be hard.

[@DollyStreep]

Hope your race today went well :) Have my first race in March next year!

[@gladonme]

Good tips. Thanks.

[@TheRunExperience]

Thanks for watching!

[@stefanshandro7244]

Great ideas in here! I'm looking forward to my 5K in a couple days. Just wanted to add a tip from my (limited) experience: a mile or two warmup is great, but it can still shock the system going straight from an easy warmup to hard 5k effort (even with strides before the race start). Often helps doing a mile easy, then progressing to almost threshold-ish effort for a couple minutes, then finishing the warmup very easy followed by strides.

[@helenjeffery764]

Love this. I had to cut down on running due to back problems 5 years ago. I'm back doing 5km parkruns and longer runs (due to cross training) and am going to use these tips. Really like the bit about the last mile, a good dose of reality, glad it's not just me that always feels the same!!

[@TheRunExperience]

Welcome back to running!

[@jayubharatan4397]

Hi

[@tshilidzinthangeni4204]

Hey Coach Nate. Thanks for the excellent video, it's really quite awesome how you break the tips down. Really zeros in on what you should be focusing on instead of shooting in the dark. I ran my fastest 5Km ever on the 23rd of November 2017 at a time of 26:42 and that was really on a flat course that I chose for it's non-ending downhills :-) This was after months of training and really building in fitness. I felt really disappointed because I knew I'd been training hard and didn't think my training was coming through. Today I watched your video and thought I'd try out the tips. I RAN MY 2nd FASTEST 5KM EVER at 26:50. This is quite great because not only did I test you out on a really undulating course but, I was left feeling as if I could've run a little bit harder. I wasn't out of breathe from trying to SPRINT the whole 5km as was my fatal flaw in my FASTEST EVER 5KM. Great advice. Will let you know how the next one goes.

[@TheRunExperience]

Well done!!

[@Freeski802]

Just hit my pr at 20:49 going for sub 20 hope I hit it!

[@trevordavis-dressner9913]

I’m a junior and I started at 22 freshmen year and now I’ve been averaging 17:15 and I’ve stopped getting faster idk what to do

[@JD-ui8ni]

What is your reccomended pace for 17.30 5km,

[@mikegiglio9451]

How are u doing now?

[@scottbowey]

do outside training. i do pushups and extra core work after practice and it benefits alot

[@sparkey3800]

cole h it does not lol pushups won’t do fuck all for your running

[@spookyow]

SparkEy, doing push-ups can help with core strength. Core strength is actually very important even for running.

[@MrTrackman100]

All in all, sound advice. Thanks.

[@RickMartinYouTube]

Helpful.

[@benbonnell]

Thank you!

[@KerryFairbanks]

I work out a lot so my legs are always sore. I'm just trying to finish, I'm def not conditioned to run at this point. Race tomorrow yolo

[@radkillswit4946]

My first even race it was freshman year I ran 34:30 and now I’m junior year going for sub 20 with 5 weeks of training

[@louis9941]

Great tips ty.

[@FreeLancerLondon]

We jog to our local ParkRun and that warms us up. And we jog home.

[@johnrainsman6650]

I'm thinking about running a 5K October 29. I haven't been running lately due to work and whatnot (just biking), but if I start running tomorrow and days ahead, would I be okay and able to run a 5K on the 29th? I used to run 5Ks, including a year ago.

[@FCF09]

Is there a 4 week taper plan? My daughter has her first 5k race on February 3rd!

[@DeepakKashyap]

Hey nice video . I'm from India I like your all videos

[@addies_life]

I have my first cross country race tomorrow and I’m so nervous thanks for the tips

[@TheRunExperience]

Our pleasure! Go well

[@kopahraphuthing1297]

Please include metric pace notes on your video. Very difficult to follow your video without

[@xmyyuhxx]

I have a 5k in 2 days I’m hoping to get it done great

[@michaelgizmo2157]

I try and practice my 5km race on a hilly off road area then when my race is on the flat tarmac I seem to fly.

[@paulmues6430]

goated guy

[@alexandre_martins_]

So usefull, I'm trying my first u-19 minutes in 5k, thank's from Brazil, God Bless

[@vasilislagadas3289]

Alexandre Skruchinski I'm 15 yo and my record is 29 mins lol

[@alexandre_martins_]

Vasilis P you so young, you will improve a lot with the tips of this Couch, I'm 40's rsrs, cheers BRO, hugs from Brazil :)

[@vasilislagadas3289]

Alexandre Skruchinski same from Greece ! 👍

[@zeauxx8351]

@@alexandre_martins_ olá

[@moshenathan6957]

Can you do a video like this fora 3k/2 mile? Thanks and I love your video

[@jaketaylor5272]

Apply the same points he’s making

[@gael.o6]

I got state in like 6 days watching this to see to help me. I’ll reply when I get my time

[@jiaxin2905]

May I know how to run keep the same pace plz

[@thanos879]

I’m just trying to learn how not to die 😂. My limit is physical not mental. My annoying body always faints when I ignore its whining. I just spontaneously decided to sign up for a 5k 2 months from now. I have no running experience. Starting training tomorrow morning. I’m 5’9 162lbs. Any advice? How do I survive this?

[@nicole9554]

Running a 5K in about an hour! So excited :) competing alongside my sister

[@ryanbutterworth4682]

I'm pretty sure you can run faster than that 😐

[@Jigacmurphy05]

@@ryanbutterworth4682 she meant she will run in 1 hour

[@zeauxx8351]

@@ryanbutterworth4682 I can beat you easily

[@hiitsme1495]

A couple days ago before even watching this video I ran shad derby (5k race in CT) in 23:04.18 I'm only 9 and after watching this video I set a goal of at most 21:00 and trying to get in 1st place for under 12 I got beat by a 12 year old who got somewhere around 20:00 this video is going to help me out (I hope)

[@jessicabradshaw3365]

Zain Salim Nice, you’re so young and so ambitious!!!!👏👏👏

[@policarpiodemaria5279]

👍

[@jarrettharper2906]

I run a 5k at about 24min atm…. Is it bad that I’m hoping the adrenaline and peer pressure of the race helps me get a lower time? Lol

[@soysauce6534]

I just realized I may be way overtraining. I am a sophomore on varsity cross country, and so I train really hard because I know I’m at an age disadvantage. My first 5k CC meet is in 6 days, and the last 6 days I have put in 30 miles. On average I’d put in 4 miles in the morning split between 3 miles consecutive, and 1 mile cooldown. and a faster 2 in the afternoon. I feel great and haven’t noticed any stress on my muscles other than light soreness that goes away after stretching. My coach is absolutely awful, and doesn’t know what he’s talking about. The only instruction he has ever given is the distance we run for the practice. And at the moment I am on quarantine until the day before the race, meaning I can’t attend my team’s practices. Am I super overtraining? Because I feel good, and feel like I’m going faster every other day. Sorry for the suuuper long comment. I just started competitive running so I wanted some advice

[@floydherrera8898]

I can't. get to the 2 week sign up.page reload

[@AbhishekSingh-vu3qy]

Unable to access your website.

[@_since__1996]

Is 5k under or 20 sub average???

[@rianfitzpatrick8150]

My pb is 18:27 I’m pushing to break 18 minute mark but I don’t know how to improve

[@mildredveldman9486]

I have a race tomorrow

[@TheRunExperience]

Hope it went well!

[@noelgohiong]

Question: When I run, should my steps be like 'touch and lift' for higher cadence or should I push back with my back leg to propel me forward? Tnx

[@MikeSmith-rd9fi]

Noel Go aim for 170-180spm

[@noelgohiong]

Hide Myass Tnx

[@TheRunExperience]

I'd think of it more as a pulling motion rather than a push-off. Hope this helps!

[@MikeSmith-rd9fi]

Pulling? I have no idea what you mean by that. I would describe it as neither with a 180spm cadence.

[@noelgohiong]

Do you mean pull the ankle towards the butt?

[@kenanbroersma709]

I got a 5k race tomorrow. I've been practicing for about 40ish days for the race. I know im not going to win but I might as well try so i dont have any regrets. When i practiced the actual race i got it done in 30 minutes so i guess i just need to put myself through hell if i wanna come in 1st place.

[@aldobega2649]

how was the race/

[@kenanbroersma709]

@@aldobega2649 It actually went well. I was able to run the whole thing without stopping. I placed 2nd.

[@lifeisbeautiful1562]

@@kenanbroersma709 woow congrats Gon👏

[@kenanbroersma709]

@@lifeisbeautiful1562 thanks bro 👊

[@289firefly]

Lol me mentally visioning it; pass out before 1k

[@MiguelSanslifts]

I’m always PR everytime on the 5k I still don’t get I just run hard on focus first on was 23:58 then 20:40 then 19:55 and now 18:59 plus my first time doing cross country has a junior in high school

[@chili8049]

That’s funny this is my first time doing cross country as a junior and highschool to n my first race was 23:26 last week aiming for 20 or less at 5 today

[@MiguelSanslifts]

@@chili8049 u got it

[@noel8537]

I’m a junior and it’s my first year on cross country! My pr is 23:24…bot the fastest but it’s ok!😅

[@TheOldMansPicks]

Thoughts on increasing speed for a 61-year old runner. Best time has been a 23:54 and my last race was a 24:18 and I was only 4th in the 60-69 age group. I really would like to get my time to around 22:00. Any caveats for this older runner?

[@AddamSolo]

You are using the word "caveat," incorrectly.

[@blainebowe6917]

Why are all the distance references in this video in miles when it is a 5 km race?

[@Punk89ktm007]

Now I am able to run 20:25 m 5k. I want to go sub 20 m.

[@angelarusso9500]

i’m racing mt sac sweepstakes today and lord i’m scared

[@jreboton12]

I’ve been running 21-23 min for the past 3 years and i wanna break that 21 barrier and go sub 20 but idk how, my mental block stops me

[@MaxMax-nm8eu]

I’m by no means a great runner but I think I can help. I was at 23:00 and now my record is 20:10. The key for me was intervals. Running that sub21 pace for 1ks build confidence and belief. As well as training the body for that kind of speed. Try them out. I like to do 4* 1k at 5k target pace.

[@jreboton12]

@@MaxMax-nm8eu I pr’d at the end of xc season with a 19:49, most of my training was mileage and tempos which i guess helped me :)

[@MaxMax-nm8eu]

@@jreboton12 Awesome work ! I got my PB today of 19:53. What’s your next goal ?

[@jreboton12]

@@MaxMax-nm8eu I’m currently hurdling right now. Since it is my senior year I’ll probably take a break from running for a bit, but when I get into long runs and stuff like that again I want to hit maybe a sub 19 🤷‍♀️

[@benwinn7002]

Got a race tmr lol

[@masterjitechnical6676]

In 5k practice after half run complate breathing goes to fast how to control it ? Please

[@TheRunExperience]

Give this a look: kzbin.info/www/bejne/b5rUhaiLbsminKM

[@mjric]

I have a race this saturday

[@TheRunExperience]

Have a great race! Let us know how you go

[@Infamousmickey]

21:15 my first 5k

[@fatinfatonah]

Im doing 5k tomorrow morning, my goal is about sub 45 🤲

[@darraghcollins1374]

I ran my first 5k in 19:30 mins but I want to drop it down too 19 mins

[@PoetWithPace]

My strategy? Sprint the first 100m and then speed up!

[@MikeSmith-rd9fi]

you're stupid.

[@lugaso-legendary6769]

Hide Myass agreed

[@LS-ve7bk]

Yeah that’s stupid

[@leomoe433]

You should sprint the 200 before speeding up, getting the legs properly warm

[@gnosis2871]

@@MikeSmith-rd9fi r/woooosh

[@infinite5imal]

I'm going to my first race tomorrow. Nervous af

[@TheRunExperience]

We wish you all the best. Let us know how it goes

[@m0e566]

5k raceplan = full send

[@ggzyt_livitup3898]

I have a meet tomorrow. I ran 30+ minutes last time. Hopefully I do better.

[@jessicabradshaw3365]

Gabriel Shaffer Hope you met your goal!!! I run a 30 minute 5K and trying to go lower, these videos and running more are helping

[@stevenbrown835]

If you feel very uncomfortable the entire race you will most likely feel really good after.

[@seancarter3060]

It annoys me how people talk about a 5km run in miles...I know it's petty but I felt the need to express it. #no1cares 😜

[@justwallace]

A got a 5k run in 2hours

[@Hannah7Banana]

I don’t think running is supposed to hurt-

[@MikeSmith-rd9fi]

AVOID THE WATER STATION? Never seen one at a 5km local run and even so, if you need it, grab it.

[@jumpaydj]

Did my first 5k in 38 minutes this must be slowest time in the world

[@rovshanavila5018]

I am doing my first one tomorrow ... my best practice run is 38 mins so you are not alone man!!! ... it will get better with time!!!

[@mohammadshahryar544]

Mine was 45 bro now at 37 so you ain't the only one

[@jumpaydj]

I've been improving on Sunday I did a 5k in 31minutes

[@MegaTrollExplorer]

We all started somewhere. I was 35ish when I started. Now I'm around 28. Keep at it!

[@MegaTrollExplorer]

You need to do more shorter pace work and sprints

[@MrGrapesforall]

18 mins? I'm looking at getting sub 15 min I want to win

[@GoIrish2026]

Woah you're cool. Be humble dude. Nobody wants to hear you blabber

[@VEGANzUmebies]

How did you do. I personally want the victory as well.

[@Wflips]

I know nobody will see this, ,But you did

[@JosePerez-hl5dd]

Lol😂

[@elderyounglagainandagain6613]

Bad advice. Always start out in front. Go fast down any hill, start out fast, that is when your the strongest. Everyone will be tired and will not catch you unless they breath better.

[@gbone7581]

Bad advice

[@connoreide6593]

me 26:25

[@winaung255]

The truthful skiing topologically race because c-clamp premenstrually charge notwithstanding a hissing comb. deadpan, flaky australian

[@ppmppm7010]

Are you serious who needs a water station for a 5k run 😂