How to run 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&

[@lolle0203]

Grattis, bra sprunget!

[@Legend-zk3kv]

What was your time in this video?

[@defult_fish0960]

Det er jo moss

[@gaborbea8384]

What was the time?

[@BruceLeroyUK]

I want run a fast 5 metre race

[@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.Luciano610]

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

[@raymundreyes2554]

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

[@alex-dk2rj]

Same lol

[@YourMovee]

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 💯😅

[@dips03]

THEY DONT KNOW ME SON

[@mathiasfrandsen5468]

david gogins aproves this comment

[@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

[@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

[@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

[@JayS.-mm3qr]

Cool! How terrible we talkin?

[@salvarsal]

@JayS.-mm3qr dude trying really hard to hide his emotional damage when he got the last position in the match.. the moment he arrived.. even the running event members already went home.. and trying to sleep...

[@leechesg]

@@salvarsal it was a community 5k and i finished before at least half the other participants 👍 also i am not a dude

[@salvarsal]

@@leechesg woaahh.. you ignored Jays and reply to me :) good for you ma'm (hats off)

[@adrianpramadipta8631]

couldnt be worse than mine, my first 5k was 50 minutes because my knee was hurting and i barely trained.

[@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 ! 😂

[@noah_lazar]

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

[@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.

[@RoadFrom140]

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

[@godddxd]

😂😂😂

[@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❤

[@rawdaaljawhary4174]

What a great technique!!

[@sjuns5159]

​@@adragonro I mean you still couldn't be too techical about it *with* this technique. *Technically*, if you keep dividing what's left into two every time, you would do that an infinite amount of times before the finish and would therefore just before the finish line run infinitely fast (assuming constant speedups, which actually you don't have to do). Not very insightful, sorry about that, just thought it was a fun thought.

[@MatrixEvolution17]

slow and steady wins the race 🐢

[@goranwinblad]

😁

[@goranwinblad]

😁

[@fidelbanuelos9601]

Not necessarily.

[@HK_Musician]

Running slow isn't ever winning you a race

[@MatrixEvolution17]

@@HK_Musician it's not about running slow, it's about pacing yourself smartly so you don't burn out

[@wildblueangel7431]

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

[@happyjohn1656]

Yooo that's crazy 💪🏼💪🏼

[@WaxxRomero]

Height?

[@MrTheMrLol]

gj im 27, 72.5 kg, 170 cm, my RHR is 45, MaxHR 193, cycling ftp 226 and i dont know why youre telling me this

[@DrMontrays]

wtf

[@ashervirin9698]

brother 145?? How?

[@Wesssss84]

Brilliant Well done

[@TheValonquar]

5k ultra good job

[@Jacksparrow-jf2ho]

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

[@nomars4827]

Good advice. Physiologically we are better in increasing loads than decreasing.

[@JohnHarryShaun]

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

[@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

[@Bruno-gp4mt]

he's running, not jogging

[@AndytheHumphrey]

Google any kind of professional 5k race e.g. Olympics or world record. For proper running form, high backlift is important and will make you quicker if you're fit enough to keep it up

[@soulistheanswer]

​@@Pavlov_is_the_DevilI don't know which one of you is right but the pros do run this way

[@rose-marielundholm3597]

Grattis!! Bra jobbat!!

[@RageDasher_7751]

Slow and steady really does win the race.

[@capitalb5889]

He did fast and steady instead

[@ben-neon19]

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

[@NiftysGaming]

Sorry bro

[@2greenify]

Doing nothing is the only way not to make mistakes. Congrats, you're one of the people actually accomplishing something. How was the rest of the run?

[@ben-neon19]

@@2greenify It was pretty good. I was more embarrassed than anything but I managed to pick myself up and get going. I placed top 10 but I didn't get first. It was a good experience though.

[@2greenify]

@@ben-neon19 top 10 sound like a pretty good accomplishment and experience. Glad to hear.

[@ahklys1321]

I would of laughed

[@buddylove2073]

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

[@kanamala]

I love your work and your long videos. Was really neat seeing this as it clearly shows you put action to your words. Inspiring work from you bro and thanks for all the advice and help you’ve given through your channel.

[@ian0h]

my dad always says it not how u start but it’s how u finish

[@RalphMcrae-t2v]

At age 67 now, my days of running fast 5k's and winning races are long past, but I still enjoy getting out for a run. I just head out on a path or trail when no one else is around and enjoy my own slow pace. For me, that's running a 5k the right way now.

[@oathkeeper-31]

This felt really good after a long day at work. Thank you!

[@hardwoodgems]

Congratulations! Also, this was superb editing.

[@bryguy87]

When you use a burst of energy it’s called burning a match… but you only have so many matches to burn so use them wisely… when you past him was a perfect example of “burning a match” I learned that in cycling, but use it in my running.

[@julianzuloaga]

Hey! Congrats for the 1st place!! 🎉🎉

[@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

[@bhornannawindeedeigh5007]

Good job, dude! Congratulations. 🤩👍🏾

[@wcubbin]

Brilliant stuff. My very rudimentary understanding of why this pacing (a 'negative split') works is that your performance drops off when you hit your aerobic capacity (VO2 max) as this is unsustainable so you will need to slow down to recover. Therefore you want to sit just below your VO2 max and only push beyond it when you are close enough to the end to allow you to recover after the race and not during it. Will try and practive what I preech at Parkrun tomorrow!

[@drewedits10]

My first 5k was in 4th grade I ran a 25 something and 3 years later (currently) I’m in 7th grade and I ran a 19:48 so it was around a 6 min decrease from my first to best

[@himanshubisht5910]

I miss running, i used to run but due to knee pain i had to quit , but i am starting again (2 days before) and it fells like this is my first time running, my pace,stamina, endurance everything has gone , feels bad but will try to be consistent.

[@filipzygmunt9765]

Great job bro

[@shanecunningham5802]

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

[@ningsinur9200]

Congratulations on your achievement 🤩🎊🥇.Thank you for sharing the video and the tips

[@Greatgownsbeautifulgownss]

What a Beautiful course!

[@hellothereyouall]

Yup! Know your pace and stick to it.

[@Beanie_baby_world]

I do running and I am not that fast so I have been watching form videos and videos like this and it helps SO MUCH and I beat the fastest runner in my class❤

[@Spiritual_Spear]

Love the growth! ❤

[@jeffward24]

Congratulations!! Great run.

[@ChorltonOutlaw]

These are your best vids

[@maestromalave1400]

Good stuff brother congratulations 🔥

[@goranwinblad]

Appreciate it 😊

[@Dwell_In_Magic_369]

Congrats!!! GORGEOUS route!!! 🥰

[@pinochet3698]

Having a good strategy is huge. I went from my first 5k to 23:30 in just a few months. I wish I stuck with it through high school.

[@joshuaolayanju9658]

Great stuff! Wishing you the best at the Olympics!

[@lou887]

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

[@DittersGustav]

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??

[@MCPickaxe]

This is exactly how i like to race. Start conservative and gradually ease up my pace and finish with a slower longer kick, like ramping up my pace with a mile to go

[@chrisward7582]

Congratulations 👍

[@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.

[@N17C1]

Best way to achieve your fastest time is to run 5km immediately before the race at a medium pace. Take a 15min break and then run the race. It will be the fastest time you ever did for 5km.

[@high-captain-BaLrog]

this works, i jog 1.5 mile before doing 5 and 10 k races

[@FOWPK]

Brilliant Short!!! perfectly loop and exciting

[@Fruity-Amy]

Pacing and negative splits with giving everything the last k is better strategy than all out the first k for sure!

[@archstanton3763]

Far out, great work !

[@Passion84GodAlways]

Congratulations! 🎉

[@Skyscraper2015]

That has been my MO. I used to start fast but i know that i am not a sprinter, i am a jogger so i start a bit slower setting a pace and settling into a rhythm. Then about 250m from the line i pick up my pace. It has actually worked. Parkruns are a great way to do that

[@Mr1Deadface]

The guy that ran infront of you was from my atletisks group

[@unboxingcutre]

Best video loop ever!

[@goranwinblad]

😁

[@apexzegreat2831]

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

[@kris1103]

Excellent loop!

[@goranwinblad]

Thanks!

[@kevinarmstrong8237]

Good job Perfect stride Smart running !!!!

[@Aritul]

Congratulations!

[@JOHN-1300]

Congratulations 👏

[@ashervirin9698]

Although I'm not a super experienced runner, what I usually do is I know roughly the time I want to hit (for my last race it was sub 24) so I aimed for around 4:40/km and made sure that my pace was consistently around there, if there's a little deviation either way then whatever. Once you've established a solid pace, its pretty easy to maintain it, and in the last km, I just think about all the things I've done wrong in my life and that usually helps me push past fuelled with the pain

[@rraygunzin]

congratulations!!!

[@DiffuseRacer]

Cameraman deserves a raise

[@idkwhatimdoingwithmylife12]

THAT WAS A PERFECT LOOP ALMOST

[@dytonyx]

I remembered at my first meet in high school, my xc coaches said to be fast at the beginning of the race so you don't get trapped behind everyone else (the course had a funnel after an open field at the start and there were probably 100+ runners). I SPRINTED from the start line for the first 100 m. I was dead after that and finished near last place. Coaches gave me a little lecture after the race lol.

[@Takearesthere]

Congratulations btw!!

[@Dev1Sev_22]

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

[@Pentrainst]

19:24 so I guess I suck

[@BlossomBonbonnie]

Grattis🥳

[@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.

[@ilustradsn]

so slowly, steady, calculating on the back

[@Passion84GodAlways]

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

[@emanthechamp]

Great analogy for life. Don’t worry so much about others, only seek to break your limitations. (I never like the “go at your own pace” as that can used to accept mediocrity saying that the same thing over and over is “your own pace”).

[@rickileah080]

Oh wow🎉. Congratulations. My sister and I are trying for our first 5k in December…DIY at the YMCA. lol. 😝 it would be so cool todo a real one.

[@olly305]

Nice work 👍

[@AlexRFightgames]

Nice work, congratulations!!

[@goranwinblad]

Thanks a lot!

[@QuantumNetwork]

Starting too fast was always my problem. Now I just stick to a consistent 3:50 km pace and then unalive myself with a sprint for the last 600m lol

[@OutdoorsIQ]

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

[@НетНет-р6г]

Congrats man

[@goranwinblad]

Thanks!

[@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

[@pat557]

Negative splits and you broke his spirit. 👌

[@kurtispmusic]

Video editor needs a raise, cleanest loop this century.

[@Casual_BackPacking]

Perfect strategy 👌 👏 😎 🙌

[@dorins3787]

Congrats!!

[@javiersuarez8415]

Congrants 🎉🎉🎉

[@rheno03]

Nice one 🎉

[@dliedke]

Amazing strategy!! ❤

[@SevenEllen]

Well done!

[@Dyzzzma]

Congrats!

[@davidholt7906]

Congratulations!🎉

[@hans1783]

DAMN… now that's an epic tale 😤

[@gonzaloayalaibarre]

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

[@MeMe-ph1wd]

Yes and more important in longer run, marathon really begin after 30 km.

[@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 😊

[@sour_candy9555]

I don't think that man was a rabbit, he just paced himself poorly. Generally, rabbits don't run the whole race

[@Tennisisreallyfun]

…until it’s won with your legs😂

[@brianruyack7632]

@@sour_candy9555 right, no rabbits in amateur 5ks

[@UXtatic]

Now everyone knows your plan. Congrats!