HOW TO RUN A FASTER 5K - Training Tips to get a Personal Best!

[@nailartbylysanne]

I just ran a 34:37 pb on the 5k today! I just started out again 5 weeks ago and I'm having so much fun with running. Thank you for the tips!

[@thedolenorway]

Congrats on your pb!

[@KRITIKAPLUS]

You need to start train pace 1 km run for around 3-4 times and start putting effort on pace and speed. Thats how you slowly start run faster on longer distance-. Pace 1 km distance runs for beginers let say are 5 min per 1 km, then every week you try to improved. Desirable pace is around under 3 :40 - 4:20 min per km mark for us average runners

[@baggy2287]

Found speed sessions helped loads with getting a fastwr 5k, as did having my daughter pace me on a flat Parkrun course in the Netherlands! Was well chuffed with a sub 30 at age 60 🏃

[@DragonballG.]

I ran a 19:40 5k at 85kg from running 5ks 6 days a week. Brutal, brutal, brutal training. I also lifted weights 6 days a week, so no way I was running 60k a week. For those who can’t commit to the mileage, there is hope!

[@Feanaro5503]

I started jogging in 2016. My first 5K race in 2017 was 27:21, and in late 2019 I ran 22:45. Just last month after a long training block I got it down to 22:12. So most of the improvement came early on. But I’m happy to have cut 5 minutes off my original PR.

[@Zcacciapaglia]

How do you think you achieved that? Consistently or any special training?

[@aShamelessHigh]

​@@ZcacciapagliaUhh, years of training lol. It took him a whole year to even race a 5K. Dedication is what you need. Trying to improve, motivate yourself to do better however.

[@thewuvluv]

at this pace i'd be dead before i got to the race

[@bettinapoulos7891]

Me tooo .. 😂😂😂

[@rkgaming1597]

Bilkul

[@sashlondon]

😂😂😂😂 - same here

[@carr16k]

Funny but true 😂

[@gauravyadav6413]

Lol

[@Logs888]

just finished a half marathon 2 weeks ago with your training plan for sub 1:40. Got injured 3 weeks before the race - could barely walk - but made it back 1 week before race day and finished with a strong 1:36. Took 10 minutes of my previous PB, super happy with that 😎 next is sub 20 5k, so perfect timing of this video 🥳

[@Melissa-gh7qn]

Congrats to your amazing accomplishment in the half marathon! 🤩

[@Bent-Ice]

What did u injure?

[@Dwerg]

I'm 139 years old and weigh 345lbs. Started running last week as a part of my weight loss journey (I used to be 380lbs). Found this channel two days ago and ever since that day you've inspired me to keep running. Set a 5k personal best this morning of 54:36 and I couldn't be happier!

[@AckerQ.]

At 139 years old I wouldn’t care much about anything 😅

[@philipeick-vocalmusic]

😂

[@charlesedward9357]

WOW sub 60 ...I'm only 132 but started running in 1899 to celebrate the new century. Took a bullet in Ypres and went heavy during the 60's but I'm recovered now and ready to run 5km thanks 👍

[@JustBrowsing777]

Since you asked...😊 I started running last year after years of doing absolutely nothing. Aged 49. Rough start but picked up the pace reasonably fast. But after a couple of months of following my Garmins training recommendations, I got injured (calves/achilles) in September when I was able to do a 5K at around sub 25 minutes. Lot's of struggling since then, 1 session a week at the most and only bicycling and some weights since then. Managed to get pain free early 2024 and gradually introduced a second light run a week, which I meant to gradually increase weekly. Tried a 5K to gauge my fitness and clocked in at 23:38. A week later, a massive setback, new issues with my heel/achilles. Aiming to gradually build a base this year, still hoping to get a sub 22 5K at the end of summer while trying to build that base of pain-free running while gradually increasing volume....

[@NickEnz]

Took your advice and ran a sub 20 (19.43) 5k this morning, a PR. Thanks!

[@mikew6840]

Great tips! 60 and aiming for sub 23 min after ticker surgery. ParkRun is a wonderful motivator.

[@worland9]

I always find that the amount of runs recommended in these plans is so high - so much will depend on the person but I completed my first sub 25 on 2 runs a week and my first sub 20 on 3 runs a week and with way less mileage than it says in these plans. So don't panic if these videos scare you!

[@zakkkkkkkkkkkkkk]

I think it's about your potential.

[@TBasianeyes]

Depends on your age and general fitness, I run 4 times per week with 2 speed sessions and I am not very close to a sub 20 5k. I can probably do it in the 22-23min range. I ran my 5k PB with no running preparation whatsoever some 5 years ago, as I get older I have to work much harder for those PBs. But I have to admit that I'm not training for 5k speed, the potential for injuries isn't worth it for me.

[@MODAFINILYT]

Yeah don't stress too much. I do sub 20 min 5ks running 2-3x a week. I have a busy job and go to the gym I can't devote enough time to do 4-5 runs a week. I'm by no means a brilliant runner I just gradually improved over the years

[@Ed-gx8hm]

Totally agree the number of sessions and mileage frankly is just not realistic for most of us

[@apollocreed3263]

ALOT depends on age

[@jamiewright3901]

I’m 107kg at 5’9 as a bodybuilder that’s looking to have a leaner physique (95kg) ish with as much muscle as possible at that point. And I ran a 5K yesterday on effectively zero cardio training in 10 years (very bad I know) and I managed to get a 27:24 time which I was pleased with. So hopefully with some training and losing 12kg I can get close to 20 minutes! Considering my time was from a total noob standpoint.

[@mikeg7250]

Sitting at 19:47. Trying to break into the 18’s as I approach my 40th. Currently have a race October 16 (9 weeks out). I’m shooting for a PR. I found this helpful, and aligns with my Runna plan.

[@jshrndz1991]

Love the journey and training for these races. Ran a half marathon and met my goals training for a 5k is the best part, seeing your improvement during the journey is the addictive part.

[@KRITIKAPLUS]

my 5 k was around 20 minutes 15 years ago at my age 16, but never compete 5 k. I liked 10 k and 21 k most. 21 km in my opinion is still safe enjoable distance with less efforts then 42 km. I on average train mixed little trail and road for around 13 - 15 km. Depends the route i choose. I am running now for 2 months and my body getting to adapt 15 km mark as a standard one for 3 times to 4 times per week with less exhaust and pain. Also i see difference now i need more rest and train smarter then in younger years. Also more effort need to put into run. When i was younger i train maks up to 8 km but i could run 21 km mark easly with little sore. Also my pace speed was with time 3.40 -4.20 , i had 56 kg 173 cm , now i train slowly since i am running after 7 years of inactivity, current weight is 73 kg at my 176 cm, train speed at my 2nd month is from 4,30 min - 6,0 min time per km for distance 13 to 15 km.

[@Soulja_777]

Running is all about mind games...its all in the mind

[@hardimawan1987]

Technique and endurance is in the training not mind

[@aljared7800]

just got a 27min/5km last sunday during a 10KM race. got 56mins/10km and yes its a great feeling to smash PB by minutes! hoping to get to 25min/5km and 50min/10km next time!

[@Melissa-gh7qn]

Thank you for the great video! I have a 5k race tomorrow and already am so excited as I try for a 22:30 min finish! Your video took away at least some of my worries for tomorrow 😅 But still excited if I manage to reach my time goal and also run even splits. So hard in a 5k!

[@MatthewJBD]

How did you do?

[@Melissa-gh7qn]

Unfortunately I couldn't hit my goal and finished in 24:12. There was a thunderstorm during the race and the course had hilly sections with cobblestone, where it was too slippery to run due to the rain. And there were even some stairs 😳 after that, I wanted to continue my training and try again at another race, but have been injured since then and not able to run 😢 Being a runner can be hard sometimes!

[@nrjonesy]

superb.. thinking of starting your 5k programme again... last time I was chuffed to beat my long standing PB of two years ago by two seconds.. it was a massive win! ..wanted to know if aiming for a sub 20 was possible and you've given me the answer... time to get my act together!

[@Otaaaz]

I started running 12 weeks ago today, went from 28:46 5k to 24:01 hoping to start one of your training plans and get better n better

[@edhaskey9068]

Perfect timing Ben. I bought one of your excellent 5k plans this week. This answers all the questions I had from the plan. Now onto that sub 20 😬

[@MBellis1710]

Did a marathon 3 weeks ago with a sub 3 hour time and decided to test out my 5k pace at a parkrun. Before marathon training (Ben Parkes marathon plan might I add!) my PB was 19:03 and afterwards I managed a 17:35 which I never imagined I would ever get! I'm continuing my training and want to push for 15 mins!

[@alfdickinson1971]

Love that piano intro-feel like Ive heard it somewhere before!!! Ive got Leeds marathon this Sunday but then Im gonna finally do your 10week programme I purchase ages ago...current pb is 19.19 at Burgess-planning to beat this at Chalkwell parkrun in July!

[@Bodzio1982]

Love this channel. Running my first half marathon next month in Porto. The goal is to finish it under 2h

[@BenParkes]

Good luck!

[@Bodzio1982]

@@BenParkes Thank you!

[@Ross867]

Now starting 5k training after doing my first marathon 2 weeks ago. Maybe should have done that the other way round 😂😂

[@basilisking1]

The best 5k is the one done without injury. No account for age/gender group and people with health issues (including weight). Even I’m the same age/gender/fitness group as Ben, I run my PB sub-20min 5k one month ago with significantly different training. He always run alone, whom he is couching? Amazing smile motivates a lot of people. I hope everyone are fine

[@davidrogers7787]

Ah Ben you’re so right about razor-thin margins + not banking time! Four days ago I went to my local track and attempted to beat my year-old PB - was aiming for a 3:30-3:35 pace. I started at 3:15-3:25 and thought screw it I’ll keep going…my attempt ended at 2.4km! Also picked up an adductor tweak in the process. The dumbest part? I should have been doing one of your L4 marathon plan interval sessions instead haha

[@Snerunseasy]

Great advice Ben, after Comrades I'll be doing those short runs,i will definitely try these tips.

[@Pepper-mp5of]

I do not think that high of mileage is that necessary. I have never ran over 45k in a week and I run a 16 min 5k. I think focusing on giving your all in each mile is the best

[@JarlathReganComedy]

Superb advice as always.

[@PatrickStar_24]

I hadn't run a 5k in 20 years and hadn't even ran at all in 10 years. I did a time trial for a 5k and got 24:27. I've been training for 2 months and hoping to get a sub 20 in a 5k race coming up in two weeks. I haven't done a time trial since but I'm in way much better shape and even running mechanics have improved. It will be interesting to see where I land in 2 weeks.

[@greanbean001]

how did you go with your 5k race? how far are you from sub 20?

[@Robzabest25]

the one of the very hardest things u can do!

[@sheldonjanuary4058]

Great tips! Will you be reviewing the Zegama 2?

[@thepansh]

These are great tips. Can vouch for these.

[@Running_islife]

Went from 19:38 to 17:15 freshman to sophomore hs now it's time for sub 16

[@Kanti12311]

That’s fast!

[@glennhans2920]

I went from sub 18:00 to 17:22. I'm excited to move to 16:00 soon 😊

[@WreckWolf-i7q]

​@@glennhans2920 can you dhare your daily routine

[@Unknown-uj3uq]

First ever 5k tomorrow wish me luck 😅

[@brentcochran1375]

The background of the track around 6:01 is gorgeous!!!

[@mr_mark_g]

Chamonix I think

[@Rip_Indra1522]

I’m 13 and just started training for cross country I have a pb in the mile of 6:00 and 5k pb unofficial 19min and never actually done 5k race before

[@siryeethethird5414]

i did my first parkrun in a long time after not having run it in about 2 years and pulled off a 19:53 with no training which for 14 i think is alright. gonna see if i can reach 17:xx by feb next year using this kind of training!!

[@SPEEDYMAN3953]

Hi Ben! Im training for a sub-18:30 5k; actually bought one of your training plans! I've just come off a marathon block (also with your training plan) and have gotten used to the longer long runs. Is it fine to push the long runs up to 10-14 miles instead of 7-10 miles for a sub-20?

[@TBasianeyes]

Running more is always good, as long as you keep the easy runs truly easy.

[@Mike-gi4ft]

Are these sessions transferable to a treadmill ?

[@QuentenPowers]

Great advice Ben! Been running for a little bit but I have a good question, what would be the best pair of shoes for 5k training? (and also I'm open to anyone's advice)

[@L0Ls0ul]

Damn I just ran a 5k pb of exactly 21:14 a few weeks ago. That can't be a coincidence. This video must have been created for me to finally get my time down to 15:24.

[@craigsarson9839]

I ran a 17:57 and can’t get back under sub 18, hopefully I can do with the right training

[@HennieJHC]

Are you going to Comrades this year?

[@Man_in_a_suit]

Do you keep the same pace for a long run and easy run? Also I am trying to hit sub 25 minutes. How long should my easy runs be? If anyone has some input It would be greatly appreciate it.

[@Horizon.carcare]

Here me running 5.4km in under 40 mins and feeling happy with myself 😂

[@robinmccoy9335]

Currently running sub 20 off 3 runs and 25 miles. At 58 I can’t do the mileage anymore, but add cycling and cross training. Plus 3 sessions in the gym. Targeting sub 19.

[@marciecohen9200]

Can you help me? 😂. I’m close to your age and seem to be getting slower. Should be in the 23s and last few races I can’t seem to get anywhere close. I’d love some of your thoughts/help if you’d be willing to share!

[@robinmccoy9335]

@@marciecohen9200 all I can offer is be consistent, be religious about the strength work and don’t over race!

[@gametuber9017]

Hi Ben, which shoe would you recommend for a 5km parkrun in autumn/winter and can also be used on the tracks (which are sometimes quite slippery)

[@MrMeowNow]

Have 5k run in 5 days, my PB is 20:04, hopefully I will be able to run under 20. The PB is with regular shoes, gonna run with carbon this time, lets see how that goes:) Thank you for great content.

[@thedolenorway]

I would probably be in pb shape if I lost 20Kg or so even if I am no where close to peak fitness. 🙈 Gained a lot of weight from crappy mental health and was already a bit chubby. I've only done one 5K, and then I was really sick. My fastest 5K was the first 5 of my only 10K. 😂 Focus has always been on distances from half marathon to 50K.

[@acplguk]

Conveniently, I'm attempting my sub-25 5K tomorrow. My PB is 25:35

[@simonsmith8149]

Any tips/suggestions on practising (and getting better) at hitting the correct pace required for specific steps/intervals of a run ? I seem to just not be able to do it. If my workout suggests 1km at x:xx then a 1km at y:yy etc I'll look at my watch and I'm going way too quick, try and slow down - now I'm going way too slow, then too quick again. Probably walk the last quarter of the interval as I've tired myself out; ironically, I often end up with an average pace for the interval that is about right - but with none of the intended benefit as it was so inefficient ! If you looked at a lot of my workout history, you probably wouldn't be able to tell what type of workout runs are supposed to be as it's just a load of 'random' paces bouncing all over the place !

[@phillipisrael4343]

The tip of 5:11 brings to mind Roger BANNISTER incorporating 10 x 440 yards in his preparation to break the mile record,

[@rickiprice9436]

Whilst training for a 5km, would you say there is such thing as too long on your long run? I’ve seen people say don’t go over 90 minutes. I have a 25km in my current programme, safe to say this will be over 90 minutes. I’m aiming for sub 19 min 5km however I have a 10km race the week before 🥴

[@perchik1]

What happened to your Boston Marathon video? Why did you take it down?

[@robinmccoy9335]

Probably copyright issues. Boston seem to be a precious.

[@tomw2889]

He was asked to take it down by the Boston Athletic Association, same as a few other KZbinrs (such as Floberg runs). Floberg covers it in one of his recent videos

[@vong4518]

mmmmm... I run sub 27, and I´m an ex-trucker and smoker with a bad back (18 and 20yrs respectively)... And I run maybe 15-20km per week when not burned out from work or family life... Where should I aim? 😅 Straight to sub 20-22?

[@shermanlau8143]

What power (watts) would you need to cycle on a stationary bike to be equivalent to a 7:30 per mile pace. This assumes you are pedaling about 90rpm. I have trouble getting my heart rate measured properly. Just looking for an approximation. Is it 75w, 100w, or 150w. Thank you for all your content.

[@TobyHumphrey-rh1hc]

i started running properly at the beginning of this year and my 5k time was a 26:30 now I've got it down to a 17:46. And I'm really happy with it.

[@K_____]

You’ve knocked off 9 mins in only 16 weeks?? Took me nearly two year to get the sub 20 😂

[@tomw2889]

Sounds like a massive lie, or you were walking for the first one 😂

[@Ravrjei]

@@tomw2889 Exactly, noway your going from your best possible run at max effort being 26mins down to sub 18 in 16 weeks hahahaha, some freak of nature that would be!

[@thesuperiorman]

ran sub 28 no training , bulking rn , i don't think ill need 10 weeks with that much volum for a sub 25

[@Vivungisport]

Ben Parkes

[@danthomasburton]

Did a 16:40 the week before London but all training was marathon focused. Will your plan help shave the 10 seconds off compared to just repeating the first 10 weeks of my marathon plan again?

[@lemslcrnagas4484]

Im from hilly area for me its hard to maintain pace

[@fathanwiyoko4404]

Hi Ben! I already ran a 5k 22 mins (not official) and half 1:43 but my easy pace stay at 6:50/km, if I run a bit faster my heart rate easily reach 160bpm. Do you know how to improve and what happen to me? Thank you!

[@owenmcgh]

Do you have a general rule or pace structure for how fast your 5km, 10k, half marathon, marathon paces should be? I don't know if I've seen you mention it in any videos previously? I read the other day a suggestion that your splits should be about 10 seconds apart with each increase in distance, eg 4:00/km 5k, 4:10/km 10k, etc. My 5k splits are roughly 30 seconds faster than my 10k, so hoping to close that gap a little with some 10k races coming up later in the year. My 5km PB is 3:45/km (years ago pre a few injuries), and hoping to go somewhere around 4:10/km for the 10k.

[@MicheleIacobelli]

The VDOT formula allows you to estimate your ideal times for various distances given your best 5k or 10k time. Note that those estimates tend to be quite optimistic, especially as the distance of the estimation increases w.r.t. your input race. They are intended as your true potential in ideal conditions and given that everything goes well, but they're good to extract workout paces if you don't know them already (like when Ben says to run a certain interval at 10k pace)

[@waleedsulaiman651]

I'm stuck at 43min 10k and 20:22 5km for almost a year!

[@jamalhepburn7029]

The first 5k I ran in Nov 2023 ran a 30.14. The 2nd 5k I ran in Feb i ran a 29.42. I ran a 5k today 28.23. All these races at the end I'm gas. Literally. On easy runs my body wants to shut down @ 8k how do I break through?

[@KATSUMAUTOASLAN]

Hi ben I follow you from Paris in France If i buy 5K Level 3 What can a i do for translat ? Or it' s not nessasary ? See you

[@tinygorillacake]

The numbers don't really seem right to me. I run about 18-20 miles per week, 4 times per week, with my long run being 6-8 miles, and I can run a 22 min 5k. But your chart says I would need to be running a lot more miles and 5-6 times per week. And I don't cross train on the other days.

[@andrewood]

Very informative video thank you

[@TheValonquar]

Havent run a 5k in forever. Garmin predicts 22min. Would be interesting to see if its accurate.

[@Adamnealvelez]

This is perfectly timed as I’m currently in what I’m calling my Summer of Strength and Speed, aiming for a sub 18 5k just before I head into a double marathon block this fall and aim for sub 3!

[@TsukyomiNoMikoto]

And my only problem is I don't know how long is 5km

[@TsukyomiNoMikoto]

I'm preparing for ssc gd physical test 5km within 24 minutes

[@krzysztof9058]

Vaporfly for 5km?

[@yosef7300]

Im recently a ex smoker of 11 years. Im 34 174 pounds and i can do a 5k run in 24 min with no practice. Is that good or average?? Also i think i could be better if i work on my breathing

[@MOTIV.TheRealWorld.ATIONAL]

What if I wanted to do sub 18 minutes?

[@jensmith3719]

give it a go, just knock off two minutes, good luck

[@HeydiSGomez]

I have been running 5ks for about 1.5 years and run a 21:36 as a kid

[@GH4pros]

Seems like a very high volume.... I ran a sub 20 with 20km a week after 12 weeks of training

[@fahimaliziy2243]

hi i am run every day for a 40 minute middle run

[@tommoore3292]

Its easy just up your milage from 15pw to 95pw

[@Team.L]

And for sub 14 then?

[@MuseRunner]

Just got a 20:19 at aged 50 😎👍

[@maskedduck3929]

I run an 18:30 is sub 17 realistic if I train a lot during the summer and am consistent? Also when would you recommend starting workouts in the plan? About 5 weeks in?

[@japhahimura4212]

I ran today 5min/km for 4km 😢 need more improvement

[@Oxomrlura]

20 minutes 5k my run

[@vicentepastorfrances9543]

i old 45 years, i run only 3-5 x week, less than 45-40km/week and run in under 19min..........

[@TchallaKilmonger]

5k under 30. Tryna get it.back

[@Karnavcm]

I got 1 week 😂👍🏻

[@colingrimes4632]

I run 7 miles a week, am overweight and I can run a 25 min 5K. Those charts are asking waaaaaay too much training.

[@hhemi0]

I mean, if you start with 21:xx it's quite goddamn sick. But most ppl really don't have this natural talent, so what's really the point of the video. Just by the vibe it tells me it'd be waste of time.

[@raidredemption3327]

The first thought that came to my mind. Why would someone who begins to run at that pace needs any training 😂

[@dionusiosmolfetas6511]

I am at 21:33 right now

[@adityabintangyt4165]

Sub 20 5km Sub 47 10km

[@arnoldd7073]

Im sub 19 and i onky run about 30km a week. Train smarter not longer i suppose

[@AJoseph0007]

Clickbait, nothing about twenty one minutes to fifteen minutes

[@HeydiSGomez]

You’re slow, I’m in the womb and 3576 kilos and I ran 5:22 in the 5k.

[@wiktorororo_3572]

man im early haha