How I finally ran a 5k the RIGHT way

[@goranwinblad]

Do you want to run a fast 5k? Check out these training plans: www.patreon.com/goranwinblad/shop/gw-5k-training-plans-free-for-silver-106876?Link&

[@okaydoubleu]

Congrats and kudos to the other runner for providing the drama! 😊

[@goranwinblad]

Thank you! Yes without him it wouldn’t have been a interesting video 😅

[@grglyzen]

Racing between all those cars and pedestrians would drive me nuts!

[@TehUltimateSnake]

Yeah that was terrible and anxiety inducing.

[@tim..indeed]

Ran a 5k few weeks ago. First 2km were my training pace, then I accelerated. One factor that really helped was the adrenaline I got from overtaking a lot of people.

[@fungusz_4292]

fax with adrenaline it’s so much easier

[@MrSqurk]

The only way I can beat my coaches pace is by racing him. I just remember him asking if I have asthma when I started as I smoke him haha

[@patrickedwards5804]

I will be putting out a complimentary vlog entitled "How to run a 5k wrong and feel a pain akin to deliver a baby elephant twins."

[@Sam_888]

KZbin randomly recommended this to me but I really enjoyed your story telling and your video production. Very helpful information for pacing strategies too. Congrats on your win and successfully implementing your plan!

[@duktf4ke]

Ran my first official 10k today. First 2k were 20% faster than on my PB, struggled really hard after. Managed to finish it, but not in a great time. Guess I'll work on my pacing strategy next. Congratz on your win, amazing time.

[@goranwinblad]

Yeah I’ve made the same mistake soo many times, it is for sure more fun to race when you manage to hit the right starting pace. Good luck on your next race 😊

[@toppojaiwant]

Same here. Ran my first marathon 10k. Made the same mistake. ran initial km's faster. was struggling to keep the pace on last 2km stretch. I guess I need to work on my stamina and try to do negative splits.

[@jarnold1789]

The number of times I’ve come out too fast and ended up running positive splits compared to the number of times I’ve gotten it right is pretty comical. My 5k pr was run with positive splits and same with my 50k pr lol. Oh well, someday I’ll wise up

[@henrikw377]

@@toppojaiwant What is a marathon 10k? A marathon is 42k.

[@MikaV.-cp5qg]

One of the best and most educational race videos I’ve seen on youtube! I started running 6 months ago and aim to break 20 min/5 km still this year, so thanks for the tips regarding pacing. Regards from Finland

[@MikaV.-cp5qg]

Haven’t tested, but I recently did a 8,7 km tempo run, in which my fastest 5 km split was 20:52.

[@ajkorras]

did u try it yet? i did 21:24 like a month ago and I should try and go sub 21 min soon

[@MikaV.-cp5qg]

Not yet still. My focus has just been to increase weekly mileage recently. Ok, maybe I’ll do a fartlek next week including 5k fast in the middle of it to see where I am.

[@ajkorras]

@@MikaV.-cp5qg yeah try it. Tell us how it went :-)

[@jarnold1789]

⁠@@MikaV.-cp5qg Nice, this is the way. Just keep increasing mileage and implementing fartleks and things will come together

[@danielrichardson3613]

Shout out to whoever put the cones out.

[@lubomirbogdanov2990]

Your videos are top quality and I wont be surprised to see you hit 1mil one day, keep up the good work sir

[@singeylhendup1440]

Great racing strategy and congratulations on the win! I thought you might have overtaken him a little too early tbh :)

[@goranwinblad]

Thanks! 😊

[@jeremyringma]

3k is a clutch point in a 5 k, it's at that point I typically can tell if I've either cooked it or nailed it

[@tiborherman5471]

I thought the same, but looking at his pace,Göran was closing the gap very quickly

[@TheJessovski]

don't listen to the haters goran, perfect run

[@rinotz7]

@@jeremyringma Ye, around 3k is when you should start pushing and then just hope that there's something left in the tank for the last km, and also be ready to die

[@allyson--]

These follow-along videos are iconic :~) And the fact you perform so well just adds to the excitement!

[@nathanvandendungen4450]

Nicely done! Looked to be a challenging course with all the twists and turns.

[@goranwinblad]

Thanks yeah it wasn’t the fastest course but a fun one!

[@alex-dk2rj]

That course looked confusing, no?

[@VFL0519]

Running into traffic and pedestrians was one thing but did you see him have to dodge the other runners coming from the side?! Bananas

[@TruTube.1.]

0:30 I laughed so hard at that statement because of its TRUTH . Yes, there are people out there with all the FLASH gear thinking those items will WIN the race with a complete lack of training.

[@NyxLevel]

That's me :(. Bought all the good stuff one month into training haha

[@ronaldchristenkkson]

You don't need to be so easily triggered by other people's consumption choices. Perhaps the real reason is because you can't afford to yourself?

[@goodyeoman4534]

All the gear, no idea.

[@goodyeoman4534]

@@ronaldchristenkkson What makes you think he can't afford the gear? And why would it be a problem if he couldn't?

[@ronaldchristenkkson]

@@goodyeoman4534 What makes me think he can't afford the gear is the same reason that makes you think I'm critiquing him. It wouldn't be a problem if he couldn't, rather it's his way of using this excuse to masquerade for his poverty.

[@discovery.earth.pictures]

Congratulations!!! Sending appreciation and support from Canada! Thank you for everything that you do.

[@goranwinblad]

Thanks and thanks for watching 😊

[@doctorvenkman1]

I love these race vlogs with the graphics on screen following you along! Congrats!

[@blackforestathlete]

Wow, congratulations on the incredible victory! Your performance in that race was nothing short of perfection. I was on the edge of my seat the whole time, and this video truly does justice to the strength and skill you showcased. Keep up the amazing work, and I can't wait to see more thrilling races like this one! 👍

[@goranwinblad]

Thanks! More vids like this coming!

[@adilnussipov689]

@@goranwinbladyes please, more vids like these

[@nickvledder]

Love the way you made a beautiful video of the race! Giving great insight also in the psychological aspects of running during a race.

[@ploutch1741]

it could be interesting to do a video about all the training you did since the ultra/injury leading to this race, how you increased volume/intensity session to be 100% for this race ! GJ !

[@goranwinblad]

Good idea!

[@ScottyOn1]

Great time on the 5k! Way to push at the end!

[@goranwinblad]

Thanks so much!

[@defeqel6537]

Yup. Especially since it was a hilly / "twisty" route

[@erikekarlsson]

Jag har följt dig i ett par år och vilken utveckling på produktionen och innehåll. Tack för att vi får följa hur det skulle kännas att ligga på 3.30/km. Keep up the good work!

[@goranwinblad]

Tack kul att höra 😊

[@Alex_Wizard2003]

Wow that's a great strategy! Congrats. Thanks to your video(running every day for a year) i said to myself: let's see what happens if i try to run every day, too. It was a great journey and you inspired me to do that, i would've never tried! Coming off an injury my times are really slow comparing, i am doing 6:15/km (1.85 height and 102kg) on my best days, and will go on a 10k race middle of october. Trying to get under one hour for the 10k, that's my purpose for now, still losing weight and training. Cheers to you, legend! Ps: I envy you for the tracks and paths near your house, i live in bucharest, a crowded city. :)

[@rbanerjee605]

that's pretty good for your weight tbf credit where it's due

[@jakubholik90]

Congrats Goran! For the win and also for the attitude. The other guy was rather not satisfied at the finish line. Just look at his face ! Super motivating video, that's what Ive needed before upcoming 10k run.

[@ossian1987]

Congrats and thanks for sharing your experience❤. It gives me a motivation to go out for run even more. This summer finally a reached 22:00 min, but I'm already setting up the goal that for November I can finish within 21:00.

[@AndrooJeanPierre]

When you shook your opponent's hand, he didn't even look you in the eyes. He looked really pissed off ! Great job Göran !

[@MartiniKarnivor]

Snyggt jobbat, verkligen inspirerande! 😤

[@goranwinblad]

Tack, kul att höra! ☺️

[@HYPERC666]

Running my first 5km this weekend. This was great to watch. Been running for years, but only recently decided to race for competition.

[@jvmoony]

Congratulations on your firat podium ! What a great video ! It felt so real.

[@goranwinblad]

Thank you so much!

[@jackcarpenters3759]

The perfect race is different for everyone. Some positive split, some a negative. Staying at the same pace is often the best bet.

[@Slow_Lee]

Nice inside look on an actual racing event. This is good stuff! I have not seen anything quite like this yet. Great on you to just stick to your strategy and also constantly checking on yourself in real time during the race whether to push it or not. Congrats, your strategy worked out great!

[@yeknommonkey]

Make sure to make use of your fitness and strength while you’re young. I’m heading towards 50 and sorely wish I’d done some more adventurous and extended outings when I had the fitness and the time to do it. I endlessly watch KZbinrs making amazing journeys (fernwee and Francis cade etc) and wish I’d attempted these epic life affirming trips when I could have rather than knuckling down working hard for little return. Use your time as a young fit person wisely.

[@gmaxsfoodfitness3035]

@@yeknommonkey Don't wish when you can do it now with more knowledge and wisdom than when you were younger. You're only in your 40's. That's not old. My Tai Chi teacher was 60 but looked like he was 40 and could use leverage to overpower me even though I was 27 at the time and constantly doing intense calisthenics at the parks and weighted calisthenics with some light benching for reps in the gym. He knew I was "stronger" but he also knew how to use his whole body for power in ways I had no idea. As far as running is concerned, there are people who started at 50 or later and are now the best in their age group and can beat many younger "big-headed" people. Not just distance running but I've seen a teacher who was probably in his 40's who can still sprint and beat his students (video is on KZbin which shows a few older people beating young guys in various activities including running, wrestling and arm wrestling). I'm turning 35 soon and there are times when I wish I could've run track in high school (wasn't eligible) and that I didn't get injured when I was 16 (jumper's knee from too many bad dunk attempts) but I have to tell myself that I'm alive and I can do the things I wanted to do when I was younger now and do it better.

[@jochippyy]

That was the best running video I have seen in a long time, massively enjoyed that thank you my friend. You now have my subscription

[@Cristopher-S.G]

running a 5k is brutal, at the 3k mark is when I get that feeling of wanting to give up. My best time was 19:50 or something like that, I've never been able to run faster than that.

[@tripppleDaddy]

As usual. Really good ideas for great content. Bra kämpat på 5K. Kul att strategin fungerade.

[@TiwsDay]

I see Göran in the tumbnail with 20 : 04 and I think... wth did I miss, am I finally in range of this beast. No, no I'm not, 17 and some change. Good to see you flying there.

[@goranwinblad]

Haha 😅 thanks!

[@Biscuit1rl]

congrats, also now i know what negative splits are. Finally someone who explains it in a simple format!

[@Mookiethedog]

Awesome video and 5km Goran! It seemed a bit like a video game watching that guy run ahead of you. Really cool your keen eye noticed him at the beginning as a guy with speed!

[@seekingUltraNick]

Major kudos, Goran! Well done. Know your race and run it!

[@goranwinblad]

Thanks Nick!

[@cpm4317]

Really impressed that you raced this time.after the ultra and limited training this year.. really impressed!

[@leinie2317]

It’s breakdown with actual race footage is soooooo cool! Always wondered what the race leaders’ perspective looks like.

[@leinie2317]

And congratulations!!!!🎉🎉🎉

[@DGTLdoesSports]

You did fantastic! Watching your strategy is awesome and very exciting to see the overtake!

[@DeeKay1911]

What a great and informative way to give a race video some details. Love the on screen pace and distance - and congrats on the win!

[@gillez]

Big congrats, Göran!

[@aleksandermellum7363]

Great racing! I also participated in the same race. Came in at 24:37

[@cringememes3515]

Grattis, mannen! Mitt mål är att springa under 20 min. Väldigt bra video :D

[@demzre]

Great job! I’m training for a 5K now and I definitely need to try to be as discipline as you and avoid starting out too fast.

[@goranwinblad]

Thanks! Yeah you will for sure have a nicer experience and faster finishing time that way good luck in your training and the race!

[@granitemonk]

You are one heck of a runner. Congrats! I love your positivity and your videos. Keep it up!

[@goranwinblad]

Thank you so much!

[@chawmila]

Damn, I just started running 2 months ago and currently my pb is 5km in 28 minutes, but I overdid it and think I tore a muscle. Really impressive this is keep it up!

[@jayong2370]

I haven’t started watching your video yet, but I just wanted to say I love your countdown timer during your introduction. Fantastic creativity! 😃 now to enjoy the rest of your video. 🙂🙂

[@jeffreycarman2185]

Nice work! While keeping tabs on the competition is an important element of competition, it can also be a major distraction and throw a person off their plan. It takes a lot of mental work and self control to trust your strategy and your racing plan when the competition does something different.

[@kawemotah]

Brilliant race! I could feel some of the emotions as I watched you race and beautifully narrate everything! Great content as always! Thanks, Göran! :)

[@TheFODRunner]

Brilliant racing mate! Fantastic tactics and taking the win too 🥇 👏

[@fobmon19]

Congratulations on the win! This was incredibly motivational to watch!

[@DasMachineBrettK]

Way to go Goran!!!! Proud of you brotha- your tips have helped me so much. I just finished the fastest mountain half marathon of the yr tonight🎉🎉🎉

[@prashanth_vaidya]

Fantastic video Goran :) I did the same mistake of pushing myself way too hard in the first couple of kms, only to have a finish time way worse than my average finish time. :(

[@kellydierick1590]

Congrats on the race. Fun video to watch btw 😊

[@severiner7168]

Congratulations! It really proves the point that at any pace it's best to stick to a plan and pace. I've even found that from the second half of the pack where I just stick to my pace, feel low at everyone over taking at the start only to overtake them later on in the race (3/4 through usually). Well done!

[@ji-zai]

Great way to tell your story, I felt my competitive adrenaline rush :). All the best Goran!

[@activelapinski]

So I tried your method yesterday and best my faster friend also getting a pb. Thank so much for your advice

[@jwong109]

Incredible job on the race. Kudos on winning! Love your storytelling and commentary too. Curious...what did you use to film during the race to be able to capture footage?

[@thesounddisciple9213]

Wow, extremely impressive pace, I just managed to break 20 mins a few days ago, which is good because after i start University i dont think ill be breaking 19 anytime soon!

[@Hatazhix]

Increasing towards the end in every kilometer is impressive! Thanks for your teaching!

[@richardknowles8653]

Congratulations on the good race plan and performance. Nice to see the old city again.

[@goranwinblad]

Thanks!

[@Jon-hb6gx]

Even without you winning, this was such a cool video!

[@moiyamoyam5761]

Great footage Goran and editing as well.

[@Mathieu0]

that video was so awesome 🙂Congrats for the 1st Place

[@goranwinblad]

Thank you!! 😁

[@danjohnson9821]

Way to go. That's smart running. It actually can be harder not to run fast at the start of a race than towards the finish. It takes both discipline, and confidence.

[@stephendavidcampbell]

Great work Göran!

[@SunKing333]

I felt the rush as you overtook for 1st. Awesome

[@m.ch4rmaland3r10]

Great work on the run and the video. Thoroughly enjoyed the features on the screen

[@RobertPender]

Outstanding race and video Goran.

[@goranwinblad]

Thanks!

[@rodger77]

every Sporti knows this strategy but its hart to fill. Great Job!

[@kevindelandrealty]

Congrats to you brother! That was beautiful.

[@Yes-sk8ou]

hes 100% right about this race strategy. most the time in 5ks i got out 10-15 seconds faster than my normal pace and end up running somewhere in the 19:40s but one time i did this and started much lighter and ran a pb of 19:24 hopefully i can break 19 this year

[@anetten5021]

Congratz on the win and the good pacing strategy! It was nice watching the video :D

[@nordicwilly6650]

You were flying! Love your videos about competing. But seriously, that was one of the most convoluted 5k race courses I have ever seen...

[@omkarmaidkar5918]

Congratulations on this Win !

[@hmcdonald3164]

Congrats Goran, great race, perfectly planned and executed!! I love your vids, inspiring. I ran my first 50k ultra after being inspired by your videos, beautiful race but brutal with one section having 850 stone steps straight up!! I enjoyed the race but couldn't get my legs & glutes to agree with me!! Lol.

[@anton6795]

A nice little video full of positive vibes. Felt very inspiring, and as usual a great production!

[@DonGugos]

Honestly the course looked beautiful and those first minutes among warehouses 😍

[@patrikhedman6315]

Grattis 🎉

[@goranwinblad]

Tack!

[@oscarflix]

Congratulations 👏

[@goranwinblad]

Thank you 🙌

[@everydaydadlife]

I live in Kambo, so it was super fun to watch you race around places I know! Next year I’ll have to run this race too. No chance I’ll be fighting for the win though! 😂

[@seanmcdonagh6237]

That course is shocking! So busy

[@Cybervogi]

It‘s so good to have a strategy… and then actually follow it! :)

[@goranwinblad]

Haha yeah, but not always easy 😅

[@akosgrowth]

Congratulations on the win! It was awesome and very valuable! Thank you! :)

[@goranwinblad]

Thanks, glad to hear 😊

[@rajattomar4884]

Congratulations, buddy , truly an inspiration

[@goranwinblad]

Thanks a ton!

[@dcharlybrown]

Thanks for the video. I’ve yet to race in an urban setting & it definitely looks more interesting.

[@samdking]

Great race and footage, really enjoyed your narration.

[@Cloppa2000]

That was exciting! And very cool to see! 👍👍

[@Capital_KP]

Great effort with the race! nice video, good production quality :)

[@helmner8585]

Grattis! Jobbade ner min 5km tid till 20:15 i veckan, siktar på en sub 20 nästa!

[@goranwinblad]

Tack ock grattis själv, det fixar du! 😃

[@helmner8585]

@@goranwinblad klarade det imorse! 19:57 😁 Tack så mycket för peppen!

[@gearoiddom]

In an ideal world, wine-coloured-top lad would also make a video and give us his blow by blow account! Very aggressive finish - hats off.

[@randomguy3544]

5k in 17 mins you surely got it mate, i can assure anyone it's not as easy as it looks

[@NicoF9]

Well done, buddy! Superb effort!

[@yeastpriest]

Very cool and fun to watch. Thanks. Congratulations.

[@_sourgrapes_]

When you talked about the negative thoughts (he's probably faster/stronger than me) when you were catching up to him, and how you pushed through to overcome that doubt, I'm not gonna lie, I started to tear up. This is why I run. :) Congratulations!

[@guhansundar8667]

Congratulations on the win!! Amazing pace :)

[@cybermanne]

Great video, explaining the tactics and what your thought process were at different stages of the race. And a really good effort on the race itself. Every time I've raced a 5k I've basically had no plan. I just stayed glued on one of the fast runners and stayed on their back trying to hold on for as long as possible, and then hopefully break them in the end. I doubt I ever did a negative split though since I always felt like dying after about 500m in.

[@InfinityCuberRS3M]

great video! good content, edited great, looks super clean. Very enjoyable, just like all of your videos!