Crush Your Next Race: Speed Workouts for 5K & 10K

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SNAP out of that comfort zone and see the results come!
I saw big gains when I started doing interval sessions
00:00 - Target Pace Test
01:24 - 5K Workout Sessions
03:36 - AG1 Sponsor
04:50 - 10K Workout Sessions
06:23 - How to Tackle Workouts
07:38 - Warm up / Cool Down
08:25 - Recovery Protein
08:57 - Recovery Time
09:31 - Closing Thoughts
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Onwards and Upwards,
Nick

[@Push_ups__]

0:56 , only Nick can make a 3.00/km pace look so easy!

[@Jockuptown]

90s rest on a 1k repeat only really works if your 1k repeats are in the ballpark of sub 3:20km pace if you are running a 1k repeat around 4min km pace the rest should be at minimum 2mins up to 3mins (depending on the zone you really want to hit, longer rest for a better vo2max workout, shorter rest for a threshold workout) if you are able to run a 4min pace with 90s recovery, then you are running the interval too slow and you would probably be better of increasing the interval pace and rest time to better target the hr zones you typically run a 5k in. (IE you can basically achieve a quicker 5k than you think)

[@Push_ups__]

@@Jockuptown I was unsure weither to believe this at first but you sound like you really know you stuff so I believe you! One question, what about 3.50/km repeats.

[@BulletProooph]

Later this year nick will start to introduce himself as „hi im nick. im a 2:19 marathoner“

[@justalilbester]

YES!!!!! Gotta believe champ!!!

[@jjndz3782]

Well explained. Thank you. Will definitely do this.

[@barrysullivan9492]

As always great content Nick💪

[@SkibidiRunner123]

Imma do this one for xc training

[@justalilbester]

Good luck! xc certainly makes you stronger. Do some of these sessions on grass in that case.

[@mikehobbs624]

Great tips Nick. Im injured at the moment, but once im back and running properly i look forward to trying the 1k prediction test.

[@georgistefanov8919]

great video, valuable ideas, ty... will be great to see some specific workouts for the half marathon as well

[@jamesmoffett2183]

Hi Nick, Great video thanks please can you do a similar video for the half marathon if possible

[@ryanmocerino7698]

loved this, really great video. i’m gonna give that 5x1km repeat workout a shot and see how i do

[@sarahswims]

Your estimated times are near perfect to my current PBs 😃

[@carterusm]

Thanks will give these a go. Have somewhat stagnated in my attempts to go sub 17 and sub 36.

[@andrelucianodocarmo3473]

hello , great video, thanks for sharing it, big hug

[@mikes5764]

Hey Nick, great video, thanks 🙏🏻! How many days of recovery runs do you advice a well trained runner after such a workout, before doing the next one or a 5K Parkrun?

[@justalilbester]

2 days recovery should be good 👍🏻

[@Push_ups__]

Hi Nick, I am 14 and my 2k time is 7:19 , what should my 5k pace be. Thanks for the 6 workouts too. 😅🙏💪

[@Snerunseasy]

Great advice Nick , let's go... Booooooom shakalaka 👊🏾

[@ikampbush1722]

Some great advice Nick, so nice to see someone with your experience sharing your expertise! Any advice/alterations for larger runners? For example I’m 6’2 and 100kg… 5km 23min 10km 50mins.

[@chrisdark999]

I was 105kg and am 6 ft 2, I am now 84kg and still 6 ft 2 And I run about 1 min per mile faster with same effort (as per HR and lactate level) since I lost the weight I simply cut out sugar and reduced my carbs, but it’s not keto as I eat much more protein than you are “meant” to on keto; and I regularly have cheat days I also eat carbs normally for a couple of days before any race or time trial Losing fat is “free” speed, it’s about 3-5 seconds per mile per kg you lose

[@chrisdark999]

So if you lost 10kg you would run a 5k about 1.5 mins faster, which is amazing (10 * 3 seconds = 30 seconds per mile faster, times 3.1 miles to equal 5km = 1.5 mins roughly)

[@justalilbester]

Na same sessions for larger runners. I’m bigger than those I compete against too 🙌🏻 keep grinding and nice times

[@ikampbush1722]

@@justalilbestercheers … it’s fine for me, I’m also 47 which feels ancient 😂 only started running during Covid to keep active.

[@pepijnandes3127]

hey Nick, great video, i have a 5k race in 11 days. what is the best workout of those 3 I can do before my race? Thanks a lot

[@justalilbester]

Go with the down the ladder session. Always quite nice to tune up and finish with speedy reps! Good luck 🙌🏻

[@rcralph2025]

Hi nick if im 13 and my 5k is 20 minutes how many miles should i aim for a week

[@justalilbester]

Very person specific. I wouldn’t be too focused on lots of mileage at your age. Enjoy it and get in at least 2 solid workouts in a week.

[@rcralph2025]

@@justalilbester thanks for the help

[@timandkristigeddes1997]

Looks like you really like your Adidas Bostons... :)

[@lazzaboyman8003]

Hi Nick nice to see footage of some of the areas I run in Winchester. Which track are you using?

[@justalilbester]

Winchester track, it’s a beat 😍 but some of the footage here is from Battersea track

[@brianmangena1427]

Hi Nick. Do you have double sessions or you just do one hard afternoon work. I usually do a 4-8km morning run than a track session.

[@justalilbester]

I also break my runs into double days sometimes depending on what I’m training for 🙌🏻 All on my Strava

[@wilmakleynhans8073]

Hi Nick! I am 9 years old, My time is 7 minutes 58 seconds for a 2km run , How can I improve my time to 6 minutes?

[@nathanprice4031]

Puberty 😂🤷🏻‍♂️

[@justalilbester]

Great running to date 🙌🏻 Do smaller interval sessions that add up to 2-3km volume and that’s perfect for you. Over time, with consistency, you’ll keep improving

[@Push_ups__]

I can run 2​km at 18 min 5km pace. Do youthink I can run a 19 min 5km.@@justalilbester

[@AronTorras]

Your too young aim for under 7 within the next year. Do a 8-10 mile long run at 6min/km on the weekends (i know it’s slow but you need a base) and do some speed sessions on Tuesday and Thursday with short easy jog on Wednesday! Got to eat a lot and sleep a lot aswell otherwise you’ll get injured

[@Push_ups__]

@@AronTorras thats a bit long for a very young boy and 6 min kms are too slow, try 5.20 kms

[@eliasron6941]

I can run a sub4 min/km easy and I'm far from 4:20 min/km 5k...

[@Push_ups__]

Hi Nick, how can you run 2.59/km for 5km and only 20 seconds slower per km for a marathon

[@justalilbester]

That’s right, remember it’s all relative to pace. So the slower your 5k time, the more the fade over the marathon

[@user-th9bc1fb5w]

What's your opinion about Normotim? Have u tried it for workouts?

[@justalilbester]

I’ve never tried it before

[@miketyre7361]

Great video, how would you calculate half marathon expected pace?

[@justalilbester]

The longer you do the more accurate the tests become. But if it’s just a 1k then add 40-50secs and that’s around your average target pace

[@miketyre7361]

​@justalilbester Figuring out the numbers is what I find the most difficult but I now have a way of calculating it 😀 at least as a starting point. Thank you

[@ThePhil889]

Currently training for a 10K race and my workout are: 8x1km (90s rest) and 4x2km (120s rest). Should I be better off with your speed sessions?

[@justalilbester]

That’s all good and very solid. But yes you could do with some shorter sharper intervals too 🔥

[@Randomthinxs]

Hi nick im 14, my 3k is 11:50 but I can’t break 20 in 5k and it is still 21

[@justalilbester]

Keep trying until you get there. My prediction is that you won’t just break that. You’ll smash it and beyond if you keep training hard.

[@Push_ups__]

​@@justalilbesterBOOMSHACALACA

[@marcelmastalerz7405]

can I replace these sessions with hill repeats for example twice a month?

[@justalilbester]

Do hill repeats in addition to these sessions. At least 2-3 days apart though

[@marcelmastalerz7405]

@@justalilbester thanks, will try to add to my schedule!

[@thereids3625]

Great advice Nick. I think that’s not far off what I’m capable off at the 5k. If I’m 4:30 for my 5k pace what should all my easy runs be at?

[@zernz123]

About 7:00min pace

[@Push_ups__]

@@zernz123 HELLO NO, more like 5.40/km

[@Push_ups__]

@@thereids3625 7.00/km is like a walk for you

[@zernz123]

@@Push_ups__ No, you don't know what you are talking about.

[@zernz123]

@@Push_ups__ when i ran 19:05 for 5k, my easy run pace was 6:40min/km

[@scotteaglen4872]

We all saw those bottles of Corona in the fridge Nick 😉

[@justalilbester]

Haha work hard, play hard! Thats how we roll 😉

[@willykorir5059]

Hey Besster! A big fan and follower of yours in Kenya. I'm passionate about running. Mind gifting me a running shoe ?😊

[@Push_ups__]

Hi Nick, I am 14 and my 2k time is 7:19 , what should my 5k pace be. Thanks for the 6 workouts too. 😅🙏💪

[@justalilbester]

You can break 20 mins for 5k

[@Push_ups__]

​@@justalilbester Thanks!