How to run a 5k the right way🏅

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[@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&

[@lolle0203]

Grattis, bra sprunget!

[@Legend-zk3kv]

What was your time in this video?

[@Kelly_Ben]

Congratulations!! Your definition of being "far behind" the leader is very different from mine... the leaders have already eaten and changed by the time I roll through! 😂

[@mmg8830]

😂😂😂😂

[@Takeabowson1986]

On their next race 😂

[@50Something]

That's me too!😂

[@Lucky.Lewis610]

Me too. remember my first 5K I was so far behind that the winner is already in the after party 😂

[@jBaO493]

Lol same Me and most people are like halfway through the race and these guys already have their medals and are going home xd

[@AAYLV]

What is the runner infront of you doing with his legs? No wonder he got tired.

[@HairyJuan]

That guy probably has his own video up titled "I ran an entire 5k doing butt kicks"

[@christinejanis6552]

😂😂🤣​@@HairyJuan

[@raymundreyes2554]

I always tell myself I’m going to pace better next race, I never do

[@alex-dk2rj]

Same lol

[@Yonkles]

That is 9999999% true

[@tedeshiasmith2149]

Me too😢.

[@hisdud3ness93]

I never did until I started to run ultras after I didnt finish the first 2 50k races, I started to do heart rate training. I went to sport clinic, measure my anaerobic threshold (AT) and did most of my runs with heart rate just below the AT. When I started I had to take walk breaks on 10k runs to keep below the target heart rate. It was very difficult for my ego, but once you get used to it and train to increase it, I promise the difference is really huge. I got much better “feel” for the pace I can sustain and for how long. Then you can start training to increase the threshold and your endurance with interval training, this also increases your VO2 max, which is another important thing to know if you want to be more serious about your racing. Good luck!

[@johnbricegriffin8404]

Hello! Question for you! Have you ever accepted Jesus as your personal savior from your sins? Please let me explain real quick... We have all sinned. Romans 3:23 says "For all have sinned, and come short of the glory of God;" Our sins have a penalty. That penalty is hell. Romans 6:23 says "For the wages of sin is death..." Because of our sin, when we die, hell is our eternal destiny. But here is the good news, the verse does not stop there. It continues "...but the gift of God is eternal life through Jesus Christ our Lord." Romans 5:8 says "But God commendeth his love toward us, in that, while we were yet sinners, Christ died for us." We have all sinned and we deserve to go to hell, but God sent His son, Jesus, to die for our sins and pay the penalty we owe. Jesus is the Messiah, the Christ! God sent His only begotten Son, Jesus, to earth to die for our sins and pay the penalty for our sins! Jesus died for our sins, but He rose again from the dead and beat death! By accepting Jesus as your savior in faith, you can inherit eternal life in heaven! Repent of your sins and place your faith in Jesus Christ today! Place your faith in Jesus Christ as your Lord and Savior! Call out to Jesus today and ask Him to forgive your sins and save your soul! Romans 10:13 - "For whosoever shall call upon the name of the Lord shall be saved."

[@pablovalles-aguirre3566]

You took his soul passing him uphill. Asserting dominance 🔥🔥

[@TragoudistrosMPH]

Let his exasperated breaths physically push you onward!

[@deepak_061]

David goggins

[@IsraelCountryCube]

​@@deepak_061exactly 💯😅

[@dips4010]

THEY DONT KNOW ME SON

[@mathiasfrandsen5468]

david gogins aproves this comment

[@TheValonquar]

5k ultra good job

[@MrWiggenhammer]

I just did my fastest 5k run in my Garmin... Sub 30 minutes... No knee pains, super happy

[@wesleytwiggs7687]

How old are you?

[@MrWiggenhammer]

@@wesleytwiggs7687 49

[@elliebee824]

@@wesleytwiggs7687why does their age matter? They are pleased with their PB, well done - Happy Running!

[@mrpeatson]

Nice, I've not been running long but my fastest atm is 32 minutes, first one I tried was 39! Really enjoying running 🎉

[@jojolords4523]

@@mrpeatson that's not fast at all

[@Wesssss84]

Brilliant Well done

[@SalsaRimjob]

As someone who ran varsity cross-country in high school, you just described the basic fundamentals of long-distance running. Overconfidence will ruin your pace. It's always better to have people in front of you at the start. It makes getting a feel for how fast you actually need to go easier. Then, maintain that pace until you get close to the end. After that, you start sprinting as fast as you can.

[@MrTehNoms]

I remember running cross country senior year as just a thing to do, since I have the body for it. I easily beat the schools we raced, but one day, we race the schools that did this for real. I started at my normal pace and it felt like everyone else was walking. I almost died fighting for second place

[@goekhanbag]

5k is not long distance!

[@MrTehNoms]

@@goekhanbag 5k is long distance *in comparison to* 400 m.

[@DimitriTheBarbarian]

By time I am finishing I can’t breathe, let alone SPRINT! 😂😢

[@adragonro]

Then either your endurance is too low or U are starting too fast​@@DimitriTheBarbarian

[@ken-neon19]

Once I started a race, and I tripped at the start. It was embarrassing

[@NiftysGaming]

Sorry bro

[@wildblueangel7431]

PR 28:54 at 5k @ 43 yrars old @ 145 lbs

[@happyjohn1656]

Yooo that's crazy 💪🏼💪🏼

[@razelberg]

17:19 final time

[@kelsey_roy]

I finished 53:26

[@IAMTHERONE]

That’s crazy I run my 2 mile in 16min but I’ve never been good with distance I’m more of a sprinter

[@keratubes]

@@IAMTHERONEYeah, like Gimli ! 😂

[@nuahlozare8535]

i can do in 29

[@puppibf5432]

Pretty solid, I’ve been running high school cross and have a current PR of 15:17 as a sophomore

[@ambasd733]

You must not be familiar with runners lingo ... cause the person or persons who dash out first with unbelievable speed ... are called the (RABBITS) and it's usually our job too NOT catch up and past them but use them to pace ourselves and that's what you did ... then when their energy wains as it will you can overtake them and ... WIN 🏆 the race is technically won in your mind NOT your legs 😊

[@leechesg]

I ran my first 5k as a for-fun thing somewhat recently, got a terrible time but man did I enjoy it! I felt held back by the others I was running with (we wanted to stay together) but ultimately im glad that I didn't push myself too hard and instead felt better at the end than i did at the start

[@psalm2forliberty577]

My High School 5k PR was 17:30. 10k PR was 36:00 Mile: 4:55 2 Mile 10:55 I only saw the guys ahead of me. But there were far more guys behind me. It helps to have perspective. Im 60 & dont run anymore. But I do ride Road & MTB bikes & walk 3-5 miles daily. My fitness mentality us still active. No pharma drugs of any kind. RHR about 45 bpm Y'all can do it, reach fir the stars & you can achieve the Moon 🌙 !

[@maxgronros6728]

Its very impressive hearing people stay active for so long. My granpa (1926-2023) still went out an kajaked in his 90s only stopping at 92 or 93 because he could no longer swim and decided it wasnt a great idea to go kajaking annymore at that point

[@psalm2forliberty577]

@@maxgronros6728 Very cool story thanks for sharing - what a man ! A local lady here in East Texas has similar ability - she's 94 & teaches Water Aerobics daily at the Boys & Girls Club. Drives her car successfully to work & then lunch at Senior Center. Terri is very spry & solid conversationalist. Now that's longevity !

[@maxgronros6728]

@@psalm2forliberty577 All that at 94 is incredible. Regards to you all from sweden!

[@jelle-rj2ku]

inspiring OG

[@baskeplaye009]

Your RH is pretty impressive for your age. I'll be 30 in a few years, and I'm around 80bpm. My PR's were just under 17min for the 5k, 4:38 for the mile, 11:44 for 2miles (I barely ran the 2 miles, my guess is that my best was somewhere under 11 mins.) back in High school, but I've struggled heavily to maintain a good RHR even though I do go to the gym.

[@awildfilingcabinet6239]

Back in the day when i use to run, i would divide the races in half. Each "half" would be faster that the last. So the first 2km or so would be a pretty relaxed pace, one I knew I could easily keep the rest of the race. Then, I would cut it in half again, and pick a faster speed, but one that I could easily go the whole way. Keep doing it and suddenly I'm sprinting the last 100 meters

[@adragonro]

Good example. I wouldnt be to technical about the exact numbers, but it sounds healthy overall❤

[@youinashouRi]

You also run a casual sub 18 min 5k so I think its a lot more than just pacing involved >

[@dylanmccormick7328]

This is why your not like him

[@florianhirsch471]

18 Minutes, 5 Kilometer? Casual 16 kph.. seems superhuman to me

[@jhussey19]

@@florianhirsch471Def not, most collegiate runners are going around 15min

[@CollectorsFix]

@@florianhirsch471I used to run low 17s in high school and I was just average.

[@ZerroTo0]

demn, i only get sub 27 at my fastest

[@RoadFrom140]

Man, by the time I finish Saturday mornings race, the winner is already changed into his Sunday morning clothes

[@godddxd523]

😂😂😂

[@UsandEveryoneWeKnow]

Is the guy in front of you 4ft? Or are you a giant?

[@devoeditz1]

His camera is placed above his head, which causes the illusion of him being tall

[@Gent47]

My average was 17 minutes in my youth. Just running for fun each morning. Didn't know it was fast. Lol😊

[@miyanohm]

I always pace like this in a negative split, my problem is its slower/slow pace 😂

[@andrewmmbogori8339]

most of my fast times have been positive splits, I start losing pace after about 20 minutes of running, my legs just won't move any faster.

[@ev-ezaye3580]

​@@andrewmmbogori8339 I guess negative splits it is. Right bruv??

[@MatrixEvolution17]

slow and steady wins the race 🐢

[@goranwinblad]

😁

[@goranwinblad]

😁

[@Jacksparrow-jf2ho]

I use this method to run cross country and it works every time. Congrats on the win

[@arifshah4909]

I did the same a girl was ahead of me she was running so fast but after few minutes i was ahead of her.

[@bhornannawindeedeigh5007]

Good job, dude! Congratulations. 🤩👍🏾

[@shanecunningham5802]

WAY TO GO, DUDE!!!! That is so awesome. I always start out way too fast, and the last mile is dreadful.

[@ArmyBlinkStay525]

Whenever I do races like 5-10km I do a negative split. This is when you run slower at the start and start building up ur pace so that your fastest km should be your last. I do this with longer distance as well sometimes

[@JohnHarryShaun]

Well done, the 5k is definitely one of the tough ones.

[@RageDasher_7751]

Slow and steady really does win the race.

[@ThatRandomGirl134]

THAT WAS A PERFECT LOOP ALMOST

[@kurtisparker]

Video editor needs a raise, cleanest loop this century.

[@Gilannun12]

I always run like that, 90-95% of my run with around 80% of my max and the rest slowly faster so in the end I'm sprinting and spitting my lungs out. I'm not comeptetive but I love running.

[@ev-ezaye3580]

👌🏽

[@hardwoodgems]

Congratulations! Also, this was superb editing.

[@buddylove2073]

Perfect! Pacing and staying cool is so important. Congratulations!

[@Passion84GodAlways]

James 👏🏾 is 👏🏾 a 👏🏾 STORYTELLER!!! 👏🏾🍿🍿🍿

[@FOWPK]

Brilliant Short!!! perfectly loop and exciting

[@RareEmerauld86]

He wins and the first thing he does is to check his time 😂❤🔥

[@yeahnahsweetas]

..or stop his stopwatch at the finish line

[@DevinPerry-zp4cw]

This happened to me at states franklin park zoo its a 150 yard start line that bottlenecks into four people wide trail so you feel like you have to go hard at the start. Granted I got a 17:23 and winners were mid 15s haha! Some of those dudes are absolute animals. What was your time man? 15:45? 16:30?

[@yobs-kl3hn]

mine was 15:50

[@Passion84GodAlways]

Congratulations! 🎉

[@caterinarandom8410]

How much is that in km???

[@zimmejoc]

5

[@goonerboy93]

​@@zimmejoc 🤦🏽‍♂️😂

[@aintthatthetruf9752]

@@zimmejoc😂😂

[@courtneybreitwisch]

I wonder how much it would be hmmmm

[@caterinarandom8410]

Just 5 km??

[@julianzuloaga]

Hey! Congrats for the 1st place!! 🎉🎉

[@Yayo-lt4ri]

That's true I ran a 5k yesterday

[@TragoudistrosMPH]

I win by watching winners. We're in this together, friend! 😅

[@rheno03]

Nice one 🎉

[@filipzygmunt9765]

Great job bro

[@joshuaolayanju9658]

Great stuff! Wishing you the best at the Olympics!

[@archstanton3763]

Far out, great work !

[@rose-marielundholm3597]

Grattis!! Bra jobbat!!

[@hellothereyouall]

Yup! Know your pace and stick to it.

[@Eugene_M]

What camera do you use?

[@elisabef]

unless im blind it looks like the insta go 3, i have one its really great for running or active stuff as well as just filming daily life

[@maestromalave1400]

Good stuff brother congratulations 🔥

[@goranwinblad]

Appreciate it 😊

[@kris1103]

Excellent loop!

[@goranwinblad]

Thanks!

[@CTMoney7]

Congrats.

[@lou887]

Brilliant start comfortable, warm the body and set a tempo and then go for it!

[@Dyzzzma]

Congrats!

[@AlexRFightgames]

Nice work, congratulations!!

[@goranwinblad]

Thanks a lot!

[@dorins3787]

Congrats!!

[@chrisward7582]

Congratulations 👍

[@DiffuseRacer]

Cameraman deserves a raise

[@agaba5500]

congrats playa

[@garyflynn3762]

Great video Great tips Well done !!!

[@splintmeow4723]

Well done to everyone that ran ❤

[@jagodkajarzabek4033]

Congratulations btw!!

[@Scaythedhyponeros]

Nice well done!

[@user-lt5vc9ww8g]

Congrats man

[@goranwinblad]

Thanks!

[@Psg7353]

Just ran my first 4 mile in 20:13 in high school

[@devoeditz1]

ICI C'EST PARIS! ICI C'EST PARIS!

[@OutdoorsIQ]

So modest, you didn’t just run a 5k. You won!!

[@dliedke]

Amazing strategy!! ❤

[@gonzaloayalaibarre]

Yeah, very tempting to start too hard on 5K since they are kinda short, but you are completely right.

[@camronel-amin3645]

Turtle beats the hare

[@onurbole7921]

Creating this loop was as successful as winning the race.

[@tinoesquivel1329]

🎉🎉🎉. Great job.

[@BreadedRedBeard]

Consistency really is king

[@OriginalThisAndThat]

I used to run 3k cross country in state and county competitions. You gotta love the feeling when you know you cruyshed somebody mentally when it comes to winning a race. I was in so good shape that I could dominate 1k runs with ease, my rivals tried to get on my side but I increased pace and they had top stay behind, they try again, I repeat, and they got tired in proccess doing that. Also running was like meditation for me, I focused rhythm, breathing and pace, so I could keep fastest pace possible without feeling the muscles getting too tired, if I felt a bit stress on my legs I took few relaxed rolling steps and rested a bit while doing that so I could keep up almost the same pace. It works, try it.

[@bh4560]

It's good to keep a realistic target ahead. And who doesn't love a sprint finish eh. 😂

[@CassidyTakanauf]

This is how I complete the 25k marathon within 2 hours. Never run and never walk. Slow jog and control your breathing.

[@matthiassventoest6800]

nice work

[@goranwinblad]

Thank you! Cheers!

[@Apoz]

Going faster>slower>faster>slower>faster>slower is actually superior.

[@nabranestwistypuzzler7019]

Epic!!! What was your time and pace and split for each km?

[@Familienstensland2435]

Hello fellow norwegian! I noticed the pizzabakeren when you were running so i decided to check your profile

[@peklat727]

🎉🎉good job.

[@trygvehalsbutenschn1125]

Hey, that's my hometown! Congrats on winning the race.

[@piiinkDeluxe]

Where?

[@jaimegu]

@@piiinkDeluxe Moss, Norway (took me a while to find out)

[@piiinkDeluxe]

@@jaimegu thank you! ☺️☺️ I appreciate your effort!

[@David-CoolDave]

Great job!

[@alm5851]

Wow! Congratulations!!!!

[@OfficiallyFd]

Well done!!

[@apexzegreat2831]

Pace comfortably at starts until that runners high reached, pace even faster after that 🎉

[@Truth-fully.]

Nice that's kinda my technique too let them take the "lead pressure" and then take it at the end

[@elias6113]

The guy in front of him is from my city haha

[@wvu05]

Way to go!

[@yemanjam]

The cameraman strapped to his body

[@emiliogereros7112]

I just followed you! You have a wonderful community here. And you are clearly an amazing runner. 👏 How did it feel to complete this race? I never have raced before, but I have been following a running program 😊

[@YanBelley]

Yesss! Great work! 🤙🏻

[@squaremarco]

Lmfao a 5 is like a meme run 😂😂😂

[@totally_not_a_bot]

Start at just barely faster than comfortable, then gradually pick up the pace until you sprint across the finish. This holds for all footraces. The exact tempo changes, but a 5k should have a roughly linear speed increase.

[@TheChosenOne462]

he got the camera man buff

[@markohakkola5180]

You really discouraged him. Way to go.

[@ZenTehYoutube]

I tried this once, but I became last 😢

[@kitman530]

If you are capable of winning a 5k race, you certainly know exactly what pace is the right consistant one, but so does everyone else in the first 20 places.

[@kierenkd]

Depends on the race. Some 5K races I run have the top 30 finish under 17 minutes and maybe 100 under 20 minutes. Other events (majority) have a larger field with more novice runners, and only the top 20 will tend to be sub-20

[@Stevenc1984]

@@kierenkd I agree. Also it depends on your objective, do you want to win a race or PB? If you want to PB you want a lot of runners just a little faster than yourself to pull you along.

[@bruxellas7611]

Nice 🎉🎉🎉

[@otrevizo6542]

I think you underestimated yourself. You finished a 5k before I finished watching a KZbin short.