How To Run A 5k In Under 25 Minutes

Breaking the 5min/km barrier for the first time is immensely satisfying. We're here to help you structure your training so you can run 5 k in under 25 minutes.
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[@gtn]

What's your 5k goal?

[@colios137]

Sub 18 🤩, current PR is 18'12".

[@philippschmid7519]

i know i can run a sub 20 min. The current goal is to do it in a triathlon. and the ultimate goal for this year is a sub 1 h sprint triathlon.

[@AnthonyMcqueen1987]

My younger days 15mins 47secs now i am older lost all my speed so the 5k is not my event anymore.

[@jobanski]

Current 5k pb is 25:48. 2022 goal is to go sub 20’.

[@adamnichols3506]

Trying to get under 30 min. 2 years ago I fractured my fibula head and damaged my peronial nerve so things a coming slowly.

[@50Something]

I'm almost 55, been running for 2 years and was thrilled to hit the 29 minute mark this week. I honestly doubt I'll ever do it in 25 minutes but that's okay! I just want to run and feel healthy and free🌞

[@kierenkd]

Thats the main aim. Longevity in the activity you like. That said, with structured training at only 4-5 hours a week, you could be sub-25 in 16 weeks if that's what you want

[@SubtleForces]

Above 50 here, started 2 years ago with Covid. Made 29 min something in year 1, 27:17 in year 2 (sub 27:30 was the goal). I have doubts about a sub 25 as well, but will try sub 27 this year. I was also going about a 10k time last year. Based on my sub 29min. 5k from the previous year, I was hoping for 1:03. I ended up with a positive surprise of 56:59

[@50Something]

@@SubtleForces that's great Ralph! I am just starting some light weight training and it appears to be helping!

[@Shevock]

You're fast! The median time, which you wouldn't get from this type of KZbin video, is 30 minutes at 5ks around the globe. I'm in my late 40s and everybody I know who got to 30 has done quite a bit of speedwork and hills and such to get there. Keep up the great work but there are a many people working hard and running 35 out there as 25. I think this video was meant for teens and 20- somethings who want to break 25. But keep working and you will get there. And if not the journey matters most!

[@SubtleForces]

@@50Something , I agree on strength training. I added body weight training with dumb-bells this winter, since the confinements in Canada limit my options: lunges, squats, deadlifts and calf raises

[@georginadeleyser9164]

I be been stuck on 28:30 5k time for ages, i started doing cadence drills and interval training over the last few weeks and woke up this Saturday for park run feeling awful. I was so tired but I thought even if I walk it I can still cover the distance. Got to the start line and for some reason felt really strong! Ended up smashing my pb and running 26.05! 😳 couldn’t believe it!!!

[@gtn]

Amazing - well done!

[@stephaniefitness4113]

Wow 🎉

[@JennaOnTheBeach]

Have experienced this too! So was really interested to read this. Wonder what happened !

[@woofdog1525]

I’m 46 in August and today did my best 5k time at 23.39… I’m happy with that ✌🏾✌🏾

[@MrEcted]

43 here and currently at 29:08. You give me hope!

[@fisho2620]

on my 46 birthday i laid down a 25.52 couldnt believe it. 23.39 is great

[@lindseyabbie7]

Well done that's fast 😊

[@paulkingsley5032]

Thats absolutely amazing

[@armchaircoach]

I'm 89 and just finished in under 18 minutes

[@curtismcnabb8119]

I'm 43 years old and have never been a runner. I started to run 5 days ago and couldn't do but 1/4 mile and would be gasping for air. I kept running everyday since and was able to run nonstop for 3 miles in 28 minutes. I'm super excited to see how my body develops! Great video

[@MrBraindead101]

A couple of tips I was given (by my triathlon coach) when going for a 5k pb: Make sure you start in tge right place so you're not fighting your way through sliwer runners and (notwithstanding the advice not to go out too quickly) start off with about 1 minute faster than your race pace to build a time buffer, then throttle back to race pace.

[@Frank22164]

I don't think it's a good idea to go faster than race pace. If you place yourself in the right section of the crowd, you won't have to dodge anyone starting out too fast really affect the entire race.

[@timoakley277]

I'm 63 now, been running for ever but with gaps. Did a track 5k in my 20s in 19.59.8. But that was then 😁. Took up parkrun 4 years ago and am now down to 25.48 pb. That last 48s is going to be tough. One tip. Weight.

[@brickmissing8295]

Yup, I figure 10% reduction in bodyweight = 10% faster 5K

[@Helpadoggoreachsubs]

​@@brickmissing8295so losing weight=fast?

[@Frank22164]

Every pound is 2.2 seconds per mile. I'm 65 and hope to break 20 minutes in the 5K within a year.

[@chrismanteris9093]

You mean lose weight?

[@JennaOnTheBeach]

100% agree

[@theworldforgot4857]

NEEDED THIS MAY GOD BLESS YOU BOTH!

[@haroldsj8548]

Been running for 6-7 weeks and ive manage to decrease from 31mins 5 km to 25:55 5km in less than 4 weeks since i began doing 5ks. Obviously this is thanks to the great advice from your channel 👍

[@timoakley277]

You may have natural talent. It helps 😁

[@Disciple01]

Fair play 👏

[@gustavogo2915]

Ran a 5k without trying or training at all and just for fun in 24:48….. if I trained a few weeks I think I could easily do sub 23

[@1boi593]

@@gustavogo2915 no one cares

[@gustavogo2915]

@@1boi593 seems like you care a lot since you commented 🤡

[@lenavy]

Motivation ! Thanks for the advices. My 1st 5km is in 3 days ! i did 29:45min on training day but never tried in competition setting, i usually do easy pace training. I wish to give my best and get as close as possible to 25 min! i've been running consistently for 2 months now.

[@-Bigjordan]

6 MONTHS ago i was 128kg 45 min 5km , today 110kg best is 27,06min lets see the next 6 months

[@xntriktq]

I’m in my 70’s now, but in my mid 30’s I ran 60 consecutive 5K’s in the range of 17:42-18:20 over 4 years. Ran 40-50 miles a week, and only did hills and tempo work. Won a few races but mostly placed in age group. Never felt that hard and didn’t need super shoes

[@xkimopye]

What’s you advice for a 38 year old wanting to get under 18 mins, I’ve just started running after a few years, I’m at 22 mins now, aiming to be under 20 mins in a couple of months, but want to crack under 18mins by the end of the year.

[@Iloverugby396]

@@xkimopyeconsistency

[@xkimopye]

@@Iloverugby396 I think you’re right, I am doing the park run every week, and getting a PB every week. I’ve taken another 50 seconds off since last week, I really hope I can get into the 18’s or even faster.

[@Iloverugby396]

@@xkimopye do you run outside parkrun at all?

[@xkimopye]

@@Iloverugby396 yeah once a week I do a 5km jog. I know I need to do more, but I work 2 jobs and studying, been hard to find any spare time. But yes I will be increasing to 10km a week

[@mdoyleproductions9358]

As of last Sunday, I became a triathlete, finishing my first one (Sprint version). Running is my weakness, by far. So, I'm here trying to SHAVE OFF 25 minutes in the 5k for next year. Although I finished, my time was horrible. This time around, I just wanted to finish all three disciplines, so mission accomplished. But, next year, I'm looking to get the run portion down to around 30-40 minutes (realistically). Intervals and hills - I'm on it!!

[@zanzibar1528]

I just got 24:25!! I’m so happy I’m going to 21mins next 5k

[@gtn]

Go for it!

[@polishhamnr1469]

1-2years

[@tomascanevaro4292]

Got my new 5k pb of 24:46 on friday, down from my previous 26:44 pb! I knew i could improve my time by a lot since i've been doing tons of training since then. Tbh my expectation was to be able to hold a 4:45 pace for a final time of 23:15, but i realized that was a bit too ambitious after the first km.

[@Winter0192]

Started track (first ever sport) 3 months ago. I have probably only ran a couple full mile runs before that not to mention a 5k. However after a week or two I tried my first 5k. I had to walk quite a bit, but got like 33 minutes. Now I run 28 minutes and my goal is 25 by the summer. Wish me luck :)

[@loekie7727]

Did you hit the 25 minute mark then?

[@cspatel860]

Yeah comman share it 🙂

[@paulz_san]

I'm 25 and just started running a few months back and recently hit 26:14 on an unplanned solo time trial. Time to include some intervals and hill runs to hit sub 25 by Christmas huhu!

[@giannizampolli]

Thanks guys! Excellent tips!

[@gtn]

You’re very welcome!

[@surfntchr]

I'm 57 and just started running about 2 years ago after walking during lockdowns. I just started running 5k's about 16 months ago and have since completed 18 5k's. I try to run 3 days a week just over 5k on a hilly course with miles in the 8:20-9:40 range. My first mile in races is usually in the 7:40 range, while my last mile drops almost a minute; even on flat courses. I'd love to stay consistent in the sub 8 minute range!

[@mimi_micha8815]

I struggled with 5:30 per km on my 8km training, tracked only by GPS on my mobile phone. I immediately achieved a Sub-5 on my training since I started using a proper GPS watch only due to proper tracking. :D

[@richardmopp8229]

Thanks. So close to sub 25. PB 26:45 at the moment. Started Park run in March this year 2022 at 34 minutes. 20 minutes training on Monday, 5km run on Tuesday and tempo run on Thursday. I am 50 and believe that I will reach my goal in the next few weeks.

[@richardmopp8229]

Ran 24:10 last park run. I can still see myself improving. Last 3 park runs sub 25.

[@floriangoosmann8511]

Great🤙

[@mythcrab6047]

How have you been getting on, Richard? Cheers to your great performance.@@richardmopp8229

[@thijsclement5110]

I love the long runs. But a fast 5 km is also goed fun!! Goed video.

[@gtn]

glad you enjoyed it!

[@ebutuoyYT]

I started running in November 21, with the aim of running the Bath Marathon (don’t ask), I ran a 52 minute 10K in Feb, today I ran 2.5k at 5 min / KM temp, as part of a longer run. I would like to progress to a sub 50 minute 10K & 25 minute 5K, which for a 40 odd year old, weighing a chunky 15 stone (210) would be quite respectable.

[@Marathonmapu]

Just beat a personal best of 20:58! I was thrilled. Now pushing for 18:00 wish me luck

[@Unityfm78]

How does that even make sense? You want to shave 3 mins off your time to 18 mins without even hitting the 20 min mark first? To cut anything close to a min will take you at least 8 months to a year of hard work.

[@polishhamnr1469]

KZbin videos "30days to..." say hello ;D@@Unityfm78

[@eat.more.chicken]

@@Unityfm78what are you on 💀I had a 21:30 2 months ago and now I have a 19:00.

[@Unityfm78]

@@eat.more.chicken bollox

[@pillage_leaf3199]

@@Unityfm78 For my cross country team, in a month I have gone from a 20:36 5k to an 18:25 5k. Its not that difficult to change your 5k time if you constantly train.

[@dominic6283]

My best 5K was 22:43 but that was 12 years ago when I was 37. My other 5ks at that time where around 24 minutes. Today I would be right around the 25 min mark give or take 20 seconds.

[@stevenagel6096]

I have just started picking up training for my first 70.3 (Mossel Bay SA), and I have hit under 5min once. But I'm pretty sure I could hit it again now.

[@fateindustry]

A pacer actually helped me run a sub 5k. I normally run 27s and 28s. With a guy who ran an 8 minute mile, I was able to consistently keep pace with him and I was able to do 24:53. It wasn't without effort.

[@rajrohitcs]

I have been running for 2 weeks, but all my 5k (attempted thrice so far) is over 33+ mins, my goal is to come under 30 first and then look to better it..(age 36). Running 2 k almost daily

[@iggalan]

Great tips! I'll add that a sub 25 Min 5 Km requieres a good warm up before the race, so you don't loose 5 minutes of your race warming up. It's a short race, you want to go fast from the get go. Also don't start too fast as explained, do your race; I prefer negative splits, start at say 5m10s/Km and finish at 4m50s/Km, it's easier than the opposite since you spend less time with a build up of lactate before you even did half the race. BTW My PB is 21m53s while couching a friend that was recovering from injury on a hilly 5K, I don't run 5 Km at all so I don't really know how much faster I could do 😀 . But maybe I should give this distance a try, a sub 20Min 5 K seems quite a challenge, that equates to sub 4:00 Min/Km for 20 minutes, a seriously fast pace.

[@FreeLancerLondon]

All good general advice thank you. Some specific sessions, like one kilometre repeats at 4.45 with two minutes rest would be even more helpful than don't have a big breakfast and don't guzzle water before running 😇👍🙂

[@wilfdarr]

Completely agree! They mentioned “Fluid on course” for a 25 minute run?! If it's so hot that you need to take on water for a 25 minute run, then it's waaaaaay too hot for a PB attempt! For anything under 30 minute PB, leave the gels and water at the finish line.

[@AnthonyMcqueen1987]

Incorporate more speed work and have a higher pain tolerance when the lactic acid builds up.

[@tupina22]

My 5k is currently at 27:47. Goal is to make it 25 mins💪

[@AngryDad-ds8pc]

Very informative video, I just turned 68, I've been averaging 24's the last few weeks at my local parkrun which has approximately 100 metre elevation but would love to get down to my pb, 23.20 again, some good tips here I'll give them a go.

[@Smashycrashy]

I’m a hiker that decided to start trying trail running to do a 100 mi ultra because I thought that would be cool. Started running a little bit in May/June, added structure in July with a short term goal of a 50k, first timed 5k was ~26, after 50k and more volume for a goal of an April 100k, I’m at ~23 min. I’m 52, overweight, technically obese (BMI, 30.2). Lots of long easy pace runs to build your aerobic base and a bit of speed work, you’ll get faster. Run a lot and you’ll get better at running.

[@deanhancox7620]

Im 57, and doing 5 miles in 40 minutes, with 5k in 23 minutes.

[@sebastianvazquez-anonalvar6614]

I like this video because people like me that live on Spain, we can understand easily your british accent! Thanks!

[@gtn]

Thank you! 😃

[@tylernorberg4504]

I started running about 8 months ago after reading David Goggins book can’t hurt me. II’ve run almost every day since then averaging about 25-35 miles a week. I’m 26 a father of 3, 5’10 and when i started I was about 190 pounds. When I started around July my 5k time was about 32 minutes. Now my best time is 21.22 and I cruise at about an 8/mile pace and now weight 155. Best way to get fast is just continue to put in that work and always remember to stretch after. Side note a great pair of running shoes always helps. Highest recommendation is the Nike zoom X invincible. On my second pair after putting about 500 miles of the first pair.

[@bighands69]

You could make more gains if you lowered the overall volume and focused more on technique and the quality of the training sessions and doing some cross training. Your volume has allowed you to build strength, stamina and all around conditioning. If you want to make further improvements focusing on increasing strength would be a starting point. For example what is the fastest you can run 2km at?

[@tylernorberg4504]

@@bighands69 you are probably right. I wasn’t running for gains at the beginning but they came anyways just because of the work load i was putting in. I’m starting to lift a little doing dumbbell exercises a few days a week along with the running. All my buddies say if I stayed in the gym I’d be a an absolute beast. I have put in almost 1000 miles since August and if I start lifting regularly the sky is the limit. Now to ur question, Idk how fast my 2km run is my but my fastest mile is 5:57.

[@bighands69]

@@tylernorberg4504 With the shorter distances you could look to try and make gains there. Running circuits can allow you to build running strength. When it comes to weight training focus on circuit training that builds strength and endurance. A good circuit training session with weights can be like cardio training as it will increase your heartbeat.

[@PriitKallas]

​@@bighands69 25-35 miles a week is a low volume

[@dariusdani491]

I started doing 5Ks for the first time in my life in October 2023. The first time i got was 33:25 Fast forward to today, just over half a year later, and I have hit a PB of 24:45! 🎉🎉 Absolutely thrilled! Goes to show everyone can get to their goals with time and dedication (Im a 27 male, 6ft 1, 72kg)

[@dr_joel_fm]

great video, tanks

[@kerrynball2734]

I accidentally run a 4:50 for my first 1k then a 4:55 for the next after that it was just will power, as it was now or never. Pulled off the 25min 5k and have not made it back since. I was just having a good day, didn't plan for it, but the weather was good and for whatever reason I always know after the first 10 steps if it's going to be a good run or not. When opportunity knocks you've got to take it.

[@gtn]

Good job, hopefully you can get back to a similar time and maybe beat it!

[@abcdefs100]

I know exactly what you mean by those 'first 10 steps', such a good, but fleeting feeling!

[@michaelgrimes5588]

I've always been a jogger, I never actuaoly tried a 5k, but in my runs I'll usually do it in 33 mins or so...I just tried for the first time on a track and got 25:12....I really feel like with some focus I can easily drop a couple mins off that...I started too fast and was just winging it...I'm excited to get this done, thanks for sharing the info

[@TheRayOfBlue]

Just got my first sub 25 today. I would recommend getting the first mile done in 7:40 like I did, and then your second can be a little slower around 8:20, then third mile try to stay as close to 8 as possible. Following that I was able to get 24:59.30.

[@msganga1974]

I'm 48 and I do the 8 x 1 km with 1'30" pause at 3'50 Pace... Based on my experience I would suggest to build stamina first and then speed up with interval training... 8 x 1 km with pause calculated dividing by 3 your pace... 12 x400 mt with 200 mt joh between 6 x 1.6 km with 3 min jog between 3 x 3.2km with 5 min jog between. 24 x200 mt with 200 mt jog between This is in my modest view the best way to increase your speed... Obviously you need many tempo run where you do not push so hard but the magic rule : no pain no gain is true and this rep are incredible to improve your speed... 😁 My girlfriend was running at 8' pace... In 1 year she was able to get several medals in Oman and Jordan running at 4:35 pace... She followed this training strategy and when she was able to do 3 X 3.2.km with 5 min jog between at her target pace she was ready. I suggest to use a Garmin for the rep and the application' my work out' that allows to build any rep you desire and even mixed them up... 😁😁😁

[@SBoots29]

I have been training to hit just that sub 25. I tried last week but the first 3/4 mile was on a snow covered road until I hit pavement (insert excuse here). I have been doing major interval training and running slow as well. I did it in 26minutes 50 seconds. I think the only way to achieve this is RUN FASTER! LOL I'll get there. I'm 63 so it might take a little longer to hit sub 25. Normal 5 K for me is 28 minutes. Cheers

[@gtn]

You can do it! 🙂

[@bighands69]

@Stephan Bouderlique Establishing what your base line intervals are will enable you to build out your target 5k times. What is your all out 500 meter time and your most unbearably slow 500 meter time. You can build a series of intervals such as what your 500 meter interval times are with target of 1500 meters and other distances.

[@OverPar575]

Just hit a 29 minute 5k. This is now the next big goal.

[@sinancetinkaya]

Finally a video that describes me :)

[@ChoirFan1]

Im 61. Currently in training for 2 half marathons in July, and using ParkRun as my “semi-regular” tempo training run (I only push every second week). I hit my 5km PB (27:23) a month ago and will be pushing for a sub-27, this Saturday. I tried 2 weeks ago, but went out way too fast and blew out my return leg time 😖. I’m hoping to go sub-25 by the end of the year!

[@cherelled6419]

Good luck!!

[@Shush7405]

First parkrun and hit 25 minutes (great vid btw)

[@chawmila]

This week I hit my first time running 5km, it was in 29:30 or something. Today I did it in 30:13 so still happy since I started 2 months ago

[@gerrikoprodi]

Today (11.04.2023) I set my goal for a 6.36k in under 30 min (4:43min/km or 12.72km). I did a run a couple of weeks ago with a time of 41 min (but did not run again since then). I have around 2 Months time. I keep y'all updated! Update 01 (15. Apr.): I did a run with a time of 35:06 (5:31min/km) Update 02 (18. Apr.): I broke my arm while skateboarding...

[@nileshkannan1169]

good luck man

[@joeharte7971]

I'll let you know tomorrow. Hoping to beat 22 mins using your tips.

[@markthrelfall3577]

Go get it!!!

[@stephenliu5308]

Great video, thanks! Totally true that we can't expect to beat 25min through just regular park runs. Would you be able to put up a more detailed training guidance for us who are interested (like did with sub 30 min and 20 min 5K videos)? Thanks!

[@evilchaperone]

Just a point of clarification. Round numbers always end in zeros. Thanks for the 5k advice! I'm shooting for 25 min in USMC Miramar 5k this next next weekend.

[@melikmourali2072]

It's a figure of speech here obviously

[@daveallemby9330]

36 years ago I was running just over 16 mins for 5kms - I am now aged 68 years and suffer from arthritis - which flares up from time to time and limits my training - .I run 3 times a week , go walking every day and do a spot of indoor biking - All through this year I have been slightly quicker and got back down to just over 26 minutes - Sub 26 is my target - it is very doubtful I will ever go sub 25 minutes again but you just never know !!! Keep plodding

[@gtn]

keep going!

[@Andersn1010]

50 year old runner here. Gone from 29mins to 26mins 5k in 6 months. Hoping to get down to the round 25 this year but gains are becoming more difficult. Have been doing 20k a week of zone 2/3 runs for 6 months. Now adding interval training. Any advice on what to eat the night before and morning of a 5k PB attempt?

[@Pureturk6]

I ran smoothly for approximately 3 months until I started experiencing discomfort in my right knee. To address the issue, I took a break for 2-3 weeks and incorporated alternative exercises like burpees. However, the pain returned after running for 30-40 minutes, just 15 minutes into my run. Do you have any suggestions or advice? I realize now that I made a mistake by not investing in proper running shoes; instead, I used my regular walking shoes. Two months later, I switched to sport shoes, but they were not specifically designed for running. I later learned that this might have contributed to the knee pain. Additionally, I heard that combining running with stairs may not be advisable. In my running route near my house, there were approximately 4-5 stairs, and whenever I encountered them, I would go up and down them 4-5 times. Could this have been the cause of the problem? Furthermore, could the issue be related to my warm-up routine or lack thereof? I never really did warm-ups, and sometimes I would do stretches. People often mention "light" stretches, but I am uncertain about what that entails, so I would simply perform random stretches. Also, I hardly stretched for almost 2 weeks, both before and after my runs. Then, I started doing stretches before my runs, but never after. After 2 months, I began incorporating light stretching every 15 minutes, but still not at the end of my run. Prior to that, I would run continuously for 30-40 minutes, only performing a 2-minute stretch at the beginning, without any mid-run or post-run stretches. Could these factors have contributed to the problem? I have a sense that I may have made several mistakes. I would greatly appreciate any helpful advice or tips before I resume running to assess how it goes.

[@reieli87]

Have strange question.. What is the difference between running at your 5k race pace VS training and running at Threshold Pace? Many thanks for the great content it always motivating 😊

[@bighands69]

Race pace is more intense and is a pace that needs to be set for a whole race. Training pace could be that exact same as race pace but may only be used for a 1k section of the 5k training.

[@Lewiskp]

A big tip is to increase the cadence (number of steps per min) in your running technique. More steps = less stride length = less energy used.

[@aut0matt]

i'm 40, never been running before, i'm athletic and rather fit. went for my first run (week ago)done 4k in 22mins, did 5k on my next run in 27mins, and 5k next time in 25mins. Started to like running, aiming for my first 10k in a week or so :)

[@Mateuszyk]

Just made 25:20 after 5 months of running. Started from ground zero… couldnt run 1km! Now run almost everyday coz it feel so good. Aiming for half next month 👌 /10k 52:00

[@somecuriosities]

How old/fit/tall were you?

[@Mateuszyk]

@@somecuriosities i was 104kg/185cm. 30 yo. Out of shape for sure :)

[@somecuriosities]

@@Mateuszyk That's great work! You should be really proud of the effort you have put in! 😃🙌

[@timoakley277]

@@Mateuszyk you may have natural talent! But don't overdo it!

[@FabrizioAsch]

29/03/2024 My 5k is currently 31:24. Exercising 3 to 4 times a week. Goal 1: sub30 minutes! Goal 2: sub28 Goal 3: sub25 Goal 4: sub 23 Goal 5: sub 21 Goal 6: sub20 Im 21, started running 1 month ago (22/02/2024) and my firdt ever 5k i done 40:33. I weight 98 kg (nearly 220 pounds) and im 1.79/1.80cm. My backround is the gym haha. I will publishing my progress in this coment. Chao!

[@idemulcahy5096]

im 12 and ran a 24 min 46 second for my first 5k

[@atlosass]

That's some dog @ 6:15 -- able to walk himself!

[@Jay-vr8it]

I'm 29 years and new to running. I have a 29min for my first 5k race then a month later did 26 minutes. Aiming for consistent race times around 24-25 minutes

[@lisapet160]

4:20 Must be written in stone.

[@infamousskater05]

Sooooo . . . I've come back to running again last October after falling in love with it in the military years ago. And I'm listening to you say run 3x a week and I'm confused because in the Army I ran 5 miles daily with only 1 day off so I continued to do this in my civilian life. So did the Army steer me wrong or were we just cramming in runs because we were going to war???? Also I just learned literally yesterday about static vs dynamic stretching which the Army did NOT teach us. I just hate doing anything incorrectly, especially something that I love so much and gives me so much motivation!!!

[@bighands69]

Military running is all about having an overall volume capability such as being able to run 3 miles with the whole unit being able to perform that. It is not the same as running athletically. Running 5 miles every day for a young military age male is nothing out of the ordinary and will do no harm. Running 3 days week is for athletics running training for the average person and is achievable. I run every day, cycle every day and work on my farm every day and I am in my forties and it is not about setting run times. I easily can do a sub 20 minute 5k as my normal daily run time but that is easy for me.

[@JennaOnTheBeach]

Went from 33 to 26 minutes in 11 weeks by only running one 5k per week and experienced plantar fasciia pain in week 9 ..have had 2 weeks off, feeling much better.. planning to run 5k and thinking I'll take it nice and slowly over the next few weeks .. any advice from here..?! Thank you 🙏🏽

[@arnoldmonk6381]

Is some of this filmed in the Canary Islands? Looks like Lanzarote, I am off there soon for some running, biking, swimming, a consistent sub 30 minutes run would be good for this 64 year old 😀

[@kimberlyschreyer6336]

I am 63 and ran my first 5K last year. I ran a 22:31 I won the over 40 class. I am hooked.

[@wilsonpotosirunner]

Felicitaciones

[@user-sd8bz2zr5j]

I know how to do it... You basically have to RUN, then continue running until your body has covered the distance of 5KM. Achieve that in under 25 minutes time. That's how its done.

[@alexcommodore3141]

I finally did it! I got mid 24 min today at cross country for school. Thats atleast 5 minutes faster than last year

[@t_h_visuals]

I’ve been running again for 3 Months and my fastest pace is 5:15/km. Slower for 10k and 15k. I need to speed up but I’m trying not to get injured as I’m 43 and my body certainly doesn’t respond like it did when I was in my 20s

[@spades075]

I run at altitude. About 4700 ft. My PR is about 29 min. I ran at the coast once and was able to do 27 min. Still aiming for sub 25 min at altitude!

[@raginald7mars408]

in our German Amatuer Hobby runner group - 5 Minutes per Km alwys was a Dream Goal. We had some talents running Marathon at 3 hours 30. My best was 3 hours 45. as a 52 year old. There is nothing to win or bragg about, It should be FUN!

[@wilfdarr]

You really can't compare 5kms and 42kms: completely different beasts, completely different biological systems being engaged! Just because you only run a pace of 5:20/km over 42km doesn't mean you can't run significantly faster over the 5km. Of course it also doesn't necessarily mean you can, so don't be upset if you can't, but you don't know until you try!

[@raginald7mars408]

@@wilfdarr it is about FUN - not combat. I was always surprised to run well in a race set - showing the effects of my daily training. And to be in good health in any challenge - like now. Good enough! the oldest runner in frankfurt marathon was 82 years old 6 Hours...

[@wilfdarr]

@@raginald7mars408 At 82 I'll be thrilled if I can just finish!

[@raginald7mars408]

@@wilfdarr when we take Life seriously we are infintely rewarded - all natural

[@him050]

One thing that held me back was watching too much fitness content. I was massively overcomplicating it and focussed way too hard on negative splits and other such nonsense. I was stuck at around 25.30 and couldn't get under it for months. Then there was a pacer event at my Parkrun and I came in at 24.35. This just proved to me how my fitness wasn't the issue, I was just getting too bogged down in pacing and strategy. Where in reality all I needed to do was just RUN FASTER, the pace was there, I just wasn't getting it out of myself. I'll caveat by saying I didn''t have a fancy pants watch that shows pace, I just had a simple FitBit. Had I had a better watch I imagine I would have got it earlier, as I wouldn't have needed a pacer event to know the pace.

[@davidnelson7719]

If you are stuck at 25:30 your problem isn't "overcomplication." You are probably just fat. Honestly.

[@kipponi]

Just training 10.6km village run which is 20.4.24. Last week did 5km tempo run 24:40. Today is long easy run 20km. If it feels good 6:00min/km if not 6:30/km. I have sore legs now. I am 58 male. Garmin predict my 10km 45:03. I will run(hope) before 60 10km 39:59 or not😎. I train for that too. Then 5km must be under 20minutes.

[@sunj8346]

thanks broke my 5k pb with 24:59 after one week of sickness

[@lewisfinch338]

Just hit 24:28 today after chasing the sub-25 min 5k for YEARS. What I found worked for getting past the plateu? Literally just pushing myself like never before.

[@vong4518]

I know there is a million ways these running videos can call the average Joe slow without insult, but damn! I thought I´ve been running for the last 6 months, but these guys drop a bomb that I´ve only been JOGGING the whole time... Damn... Where's the water for my burned area :D

[@callumlawson-smith1618]

First Park Run tomorrow after about 2 years🙈

[@mistadude]

i'm 18 years old and i just ran a 25:26 almost there and I have been running for a few months!

[@braskcovroldinin8816]

its really useful to reach the bus that is 5km away in the middle of the city at 1 am

[@BoolFalse]

i'm 31 (90 kilos) and yesterday (Nov 22) i ran 5k in 26;19 i'll try to do it in sub 25, cuz yesterday, while running on the sidewalk, i had to stop several times to wait for a white light to cross the street

[@loretta.o1806]

What about you haven’t been running?😩 and you are going for a run challenge in two weeks (5km route)..is this possible to do if I get some training done now? Omg😮

[@HipHoplyricalanalysis]

i love how my first ever 5k, which i got this week, was 25 mins 5 secs. I was ded at the end tho lol

[@zacburchell4732]

24.01 this morning. First sub 25 minute. Happy days

[@finallyonethatworks]

What range of gradients would you recommend for hill repeats?

[@colios137]

~5-8%, if it's more or less it's not a bad thing u will also have benefit from it 😉

[@ziomatthewmusic4205]

I ran my first official 5k race today and got a PB of 23:31 when my training PB is 25!

[@trrc9276]

Did 25.22 sec after 10 months of training, never been running before and im 40 years

[@g4rymw110]

Aged 52 and was a sprinter at school back in the day , never been a distance runner , 28.50 my 5k would love to break 25mins never happen but I’ve just started looking into running plans with intervals and workouts loaded to my Garmin forerunner 245, I just used to think you just run 5k every week and you get quicker, how wrong was I , my ignorance, gonna keep trying as workouts have made running a bit more enjoyable rather than one long struggle run

[@bighands69]

5k is not that far to be honest and what would be the real factor for most people is the intensity of the run. Doing a flat out 5k every day will cause many people issues doing it at a leisurely pace is really easy for many people. There are so many different approach's you can take as there is more than one way to skin a banana. You can do pure volume with high mileage, You can do Fartlek, Speed runs with rest intervals and so on.

[@michael-h95]

I found choosing a very flat local parkrun was key 😂

[@thedailylunchbox-foodforth6307]

Just ran my local 5k, and two guys 40 and 58 finished in front of me and two kids 10 and 12 were right behind me. I finished 24:49

[@karenwallace6425]

Is it doable with a running buggy?

[@benbwaite9858]

I've been running for a year and goal is to run 16mins, hit 17:20 the other day but it was hot 🥵

[@gtn]

Great work!

[@carlawetherston7452]

Lol then Iv been jogging this whole time! 😳

[@xoxrazzyxox]

I’m absolutely baffled by my times. June 2022 I started at around 33 minutes. I’m now down to 28 minutes. I run at an absolute maximum once a week at a maximum of 10K. It makes me wonder if my muscles were fit enough but my lungs weren’t 😂

[@gtn]

That's great progress! 👏 Have you got a goal time in mind? 👀

[@wilfdarr]

“A nice round number like 30, 25, or 20 minutes” OK the difference between 25 and 20 is waaaaaay bigger than the difference between 30 and 25. Just saying. Yes, 25 is a good goal for most of us mere mortals.

[@colios137]

Yes but difference between 25 and 20 is also nothing compared to the difference between 20 and 15 😅😂😂

[@gtn]

As a general rule, the faster you get, the harder it becomes to get even faster, but 20 minutes is still achievable with structured training!

[@wilfdarr]

@@colios137 Ya, that's into freak territory, not moral human territory.

[@wilfdarr]

@@gtn So I've been told! I'm close, 20min/5k is my goal for this year, if all things go as planned.

[@marietvstaden7254]

I’m 14 and can do 5k in 25:56

[@tramos86]

24:17 today… I started running seriously in January and my goal is to be consistent in 4:30 per km. Any suggestion? I usually run 3 times a week

[@arrowknee7356]

Firstly well done, 24:17 is a great time, especially so quickly. To get faster you need to both do speed work and long slow work. For example sprint up a steep hill around 200 to 300 metres, slow job walk down and repeat 5 to 7 times, at first you may have to do less repeats. Another I like is 1km fast 1km slow and repeat until you have done 5km (please not for this you have to be able to run 5km easily and each fast km should be as fast as you can for that km, this will hurt/burn so be careful to not overdo it and hurt yourself, which is a hard balance to hit). For your long run it should eventually get in the 90 minute to 120 minute range and be done every week or so. During some of these long runs and during some of your normal runs in the final kilometre do some strides (90% effort for 100 metres or so 2 or 3 times). I also find doing some incline treadmill walks at a fast walking pass for an hour or so helps maintain my condition if for example weather is not allowing for my long run (I do not like running on treadmills), along with cross training such as doing some rowing and weight work for your legs and core in particular. The key is both volume and doing runs where you push yourself to run faster for a set distance, I personally do 1km for that. Just be careful to both push yourself to injury, and to increase your volume slowly (generally no more then an extra 10% per week, and i'd say a little less is probably what i'd target if I was starting out again). You also have to cultivate a strong mental aptitude, running 5km fast gets increasingly hard as you get faster (dropping from 30 minutes to 25 minutes is far easier and quicker then dropping from 25 minutes to 20 minutes, or at least it has been for myself and others I know). You have to learn to at the very least tolerate, but preferably at least on some level enjoy the pain of the run. To be clear you shouldn't be physically sick, but there should be a battle of will to keep your pace up as you go for a pb. As running 5km fast is painful and what I find to be the hardest distance to go for a pb at (10km and half marathon pb attempts are a lot easier). I have found for most it is the mental that stops one from cracking 20 minutes and below, and not a physical limitation. Hope that helps. :)

[@tramos86]

@@arrowknee7356 wow thanks a lot for the detailed reply. Much appreciated