How to Run a BETTER 5k | Train smarter not HARDER

Welcome to my channel! In this video, I'm going to share some valuable tips and strategies to help you run a better 5k and achieve your personal best time. Whether you're a beginner looking to improve your performance or an experienced runner aiming to set a new record, this video has got you covered.
Join us as we dive into the world of running, discussing various aspects such as training techniques, race-day strategies, nutrition, and mental preparation. We'll provide you with practical advice that you can implement in your training regimen to enhance your endurance, speed, and overall performance.
Our experienced running coach will break down the key elements of a successful 5k run and guide you through specific drills and exercises designed to maximize your potential. From interval training and tempo runs to strength exercises and recovery strategies, we'll cover it all.
Additionally, we'll explore the importance of proper nutrition for fueling your runs and optimizing your performance. You'll learn about pre-race meals, hydration strategies, and post-run recovery foods to support your body's needs.
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[@mrbump7266]

Hi Stephen, I've found running later in life in my early forties. Love watching your videos. Although you're an elite you make things super relatable for every level of runner. Thank you for sharing your wisdom.

[@rossfripp4503]

Well done mate! I was never a super runner (16:38 5k on road) but I'm coming back to running 8+ years after brain tumour surgery and your channel is really helping me focus on the stuff around running. Absolutely love the channel. Best wishes for Berlin!

[@amdp2121]

Just to say it’s amazing coming back from such a surgery but 16.38 is not to be sniffed at that is an incredible time!

[@runzization]

Ross, running 16:30s your an efficient runner!! Which explains why your on the way back💪

[@Rik_D]

It's a little disheartening getting into running with people exclaiming that sub 20 min 5k times aren't great and you aren't a super runner - Fastest i've gone is 31.11

[@guusbenneker6638]

@@Rik_D luckily running is not about your pb but the fun and 'feelgood' feeling you get from it!

[@rossfripp4503]

@@Rik_D I didn't mean to cause any offence, it is all relative, compared to the Likes of Cheptegei I am very slow 🤣

[@GaryJahman]

Great stuff as always! I went from 38 min to 22 min in one and a half years. But I also lost a lot of weight from 105kg to 75kg

[@ryanmiskin8925]

Nice! I ran 31min 9 months ago, and just barely broke 21min on July 4th. Hoping the cooler weather at the end of the year will get me to under 20min. That was the goal I set for myself.

[@GaryJahman]

@@ryanmiskin8925 wow that’s awesome buddy!

[@amarraysee4863]

thats amazing.. i am also aiming for a sub 20 5K as a goal..I use to do this time in university..but lost touch since and currently at 30 mins..so work in progress

[@ryanmiskin8925]

@@amarraysee4863 you'll get there I'm sure. I was always an athlete (mainly basketball), but never a runner...used to hate running. But, here I am now lol. I don't think I've ever had to work this hard for anything in my life.

[@goodyeoman4534]

That's decent. The largest improvements will ofc be in those early stages. I hit a bit of a plateau at 21:xx but adding strides and very gentle intro to intervals soon had me under 20 mins.

[@pixel-fudger]

Get in. You f***g legend! Been following you for a while and you've helped tons with some of my own goals, so I'm super stoked for you dude.

[@IgorBelyakovworkout]

You're doing well not to drink alcohol💪💯 I also defeated this habit in 2014. I'm about to turn 58 now.

[@arjanvanderzwan537]

Really excited to watch you take this journey Stephen. Very inspiring and I'm learning a lot along the way. Keep up the good work!

[@pclarke41]

Congrats on the PB! I'm looking forward to seeing more content with you racing. Would love to see you fitting a park run or 10K into your training schedule (even if you run it at marathon pace).

[@nateruns1]

As a one time world championships marathon I have to say this is about the best 12 minutes of information a young runner could come across. You really hit it all. Awesome content. You are certainly in 13:30's shape which is right where you want to be as you start prepping for the marathon. Good luck.

[@g.a.v.d]

Well done on the PB 🎉 that is an incredible time! I signed up to your 10k training plan the other week. I took a week to go though all the amazing additional information that helps with the training and that alone has helped me so so much. I’m on week 1 day 2 now and very focused on my local goal race in 10weeks time and I am hoping for a PB. I have only just started it and I know the plan is superb. The tutorial videos explaining everything, the resources running specific, strength, mobility, psychology and recovery….it is all exceptional. Got to be the best out there. Thank you Stephen and I wish you all the best.

[@ZeeShaanJamal]

Super inspirational stuff - Congratulations on the new PB, thank you for sharing your wisdom with mere mortals like me 😊 Best of luck for the upcoming races 👍🏼👍🏼👍🏼

[@michaeldixon8342]

Really enjoyed the podcast along w this video. I watched the race stream live and was rooting for you. Looking forward to your continued success!

[@gusmontano]

Congratulations mate. You're a successful runner, educator and content creator. You're a multi-talented person with so much to look forward to life! Congratulations again, and looking forward to your future races and content.

[@jochippyy]

Great to see you finally race Steven and great job on the pb. I will be trying harder than ever to nail my sessions at just the right pace- not too fast, not too slow but right on the nail, great advice thanks

[@Cloud007.]

Great video. To get that pb in those conditions is excellent. I'm glad you're racing more. you do seem a bit jumpy and unrelaxed around races. Exposing yourself to that feeling and excelling regardless is going to do wonders for your psychology. Just make sure you're doing everything to feel relatively relaxed approaching the race itself on race day.

[@Kelly_Ben]

Congrats on the new PB! Thanks for the info. I run (very slow) trail marathons/50ks, and have found I do so much better mentally and physically when I research the course, then find a somewhat local route that mimics it as closely as possible in terrain, elevation, etc. I need to get better at working in the different levels of effort though, to break through my own plateaus.

[@TheFODRunner]

Love it 👏 always insightful! Massive well done on the PB 👏

[@Shaunzy01463]

Found you via a Sweat Elite video. Really enjoy how detailed your content is. I’ve got my own 5k race this Friday. Looking to improve upon my PB of 15:29 from 2 years ago. 🤙🏻

[@johnwhitesides566]

To set a PB in the 5k while training for the marathon is impressive (esp. with wind). When I was training for the Oly Trials marathon, I ran some 10k xc races and, although I felt strong, the times were slow compared to when I was in school and training for 10k xc. As you mention, marathon training and 5k training are pretty far apart, esp. when it comes to the interval/repetition sessions. So, nice job!

[@runfree116]

Things are looking good. Keep up the great work you're doing 🔥🔥🔥

[@mihaistefanescu2183]

Congratulations, Stephen, great achievement! Keep up the good work. Cant wait to see your Berlin race :)

[@InspiNatio]

Thank you so much Stephen you have helped me so much over the last months. I recommend this channel for my friends. Hopefully you see this.

[@gmiejuneislanderpajo1764]

i did my first ever half marathon today, and did it in less than 2 hours..copied your running form and your training tips and it did wonders.. THANK YOU!!

[@patpatson9201]

Stephen you need to stop underestimate yourself! I have an athlete that was running 13:45 and now 13:18 two years later and I consider him with lesser talent than yours! You need to shove that 2:09 somewhere very far from you and understand that you can easily run 2:07 with your talent! And you know what you need to do! But what’s lacking it’s to run with a group of that is slightly better than you! Nevertheless kudos for your run (these were not the best conditions to run in)! I am sure we are many rooting for you! Keep it up!

[@pauljaffray6437]

Great video 🙂 Completely agree with the specific training. I'm playing cricket at the moment, so I'm not doing too much speed sessions, but doing plenty of base fitness running ready for 2 half's in the autumn. My 5k pb is 19.23. With playing cricket, iv been doing slower Parkruns around 25 mins. So Saturday had no cricket, so I went for it. 19.45 was happy considering. I know that with specific, there is under 19 mins in me. 🙃🙂

[@mikes5764]

Great result Stephen, congratulations with your new PB 🔥!!

[@garystanley3966]

Gz man by the looks of it ur on ur way up again man hopefully fitter than ever b4

[@terciosantana4697]

kudos on your PB, man! looking forward to watch you in berlin! LFG!

[@andrewhall6695]

I did a 5k at 39 min 30 at 66 years breathing nasally totally last Sunday

[@AranErlich]

Thank you, for all your insights. inspiring 🙏

[@ianbarnett6027]

Congratulations Stephen. PB Great effort.

[@askhatsattybayev8903]

Thank you Stephen for sharing the information.

[@robertczako5117]

Thank you for this video!

[@danielhutchinson6158]

Thanks Stephen. Grateful.

[@giudeba7113]

Just seen 3/4 times. Theese are so good advices. Txs

[@qigong1001]

With no specific training, thats really impressive! Just getting the nervous system to break the pattern developed from prepping for full marathon is not easy.

[@amarraysee4863]

Awesome vid as always.. super happy to hear this 5k was a pb 👏👏.. best wishes for the half marathon coming up.. will it be a pb too 😉🙂

[@merlabel1253]

Great job! Insightful video!

[@carsonmalleet4367]

Had a killer year in 2021 where I brought my PBs to 1:54 800m 4:16 mile, and an 8:40 3000m. Injured myself before championship season where I had my coach telling me I was ready to strike at sub 3:50 for 1500m and ready to strike at 1:52 for 800m. Didn’t get to do that as I got injured, but have been in a rut since. My PBs after 2021 are 1:57, 4:32 and I’m not even fit enough to run 3k at the collegiate level. I’m 21, recently got a Vo2Max test at 71, and a 200m TT in 22.1, so I have the speed and engine to be a good middle distance runner, potentially better than I was before but things just haven’t seemed to come together. I appreciate the perspective from this video.

[@Bruhbmovin]

congrats on the pb, bros out here beasting on em

[@dentonliving5299]

Congrats!!! That is a really fast 5k

[@irawhitlock1084]

Congratulations!🎉

[@vondutchman]

Brilliant episode Stephen 🙏🙏

[@thomasmaletsidis6946]

Good job Stephen. Keep it up. Greetings and wishes. Nice to talk about your schedule for the following 10 weeks.

[@stapes2178]

Needed that advice, not only for running but life. “What’s the plan?..” check an intentional box every day ✅ “we only have so much time, we only have so much energy”

[@gokiwi2642]

Awesome 5k pb after five years, thanks for another excellent video, just amazing, good luck with Berlin, yeppp! All in haha!!, ✅🏃🏽‍♂️🙏🏃🏽‍♂️🌲😀🍀👏👍🏼👣

[@krisdrivera]

Great job Stephen

[@xXCampeRXx3]

Congrats 🥳

[@nathanielsimha7580]

I’ve only been running for a couple years but really appreciate learning from your videos. Would you consider making a video for someone who runs 3 x a week and strength trains 3 x a week (as well as doing yoga for recovery). Running 3 x weekly is important to me and I want to ensure I’m using each of these sessions wisely. Currently I’m doing 2 x 5km runs and then an easier/slower 7-8km run. Thank you.

[@RaphaelIgrisianu]

Brilliant channel

[@maurinopirillo471]

Ciao Stephen, your race was amazing.

[@religionofrunning253]

Great run congrats

[@stevedarunner5736]

Well done!

[@muktaro.shumbe8601]

Thank you and see you in Berlin🤸🏿‍♂️

[@alejasuecia]

You will do your best in Berlin! You will show your best version 🎉🎉🎉🎉

[@againstdrivingdrunk614]

thanks for this detailed ideas - J

[@hussainshujau]

I’m running Berlin as well, hoping to go sub 3:30 this time. See you there.

[@bboy6surme]

Thx you ❤

[@billythekidnax]

Hey Stephen, you looked like a bodybuilder in comparison to other runners on a track))

[@bulentergun7258]

Thanks.

[@billylogue]

PB's are always nice, but the bigger picture is Berlin Marathon. Loved your podcast pre and post race #Quality keep it up lad , its good to see things are in a good place for you #Paris2024

[@stilesfreeman7455]

Sometimes I wonder if you know how helpful your videos are for beginners. You share tons of basic principles that apply to both running and weightlifting. Thanks, brother!!

[@chrisestadt4391]

High school XC coach here. I really love the content and I preach this stuff to our kids all the time!!! I’d like to share this video with them, but the F Bombs are problematic.

[@dasdWARf]

Sounds very in line to a post by Canova on letsrun, where he describes some of his athletes getting faster at shorter distances by working longer and harder/ preparing for longer distances instead of specific for the distance.

[@qigong1001]

I had the opposite experience. Training long was giving more endurance, but just couldn't kick it up a notch for the mile or 5k. Started doing 50% of miles as speed work, and finally getting somewhere. So same overall mileage, but less long miles. Different tactics for different bodies, just have to try different things and see what sticks.

[@leafulchermasterunner]

5k best distance ❤❤

[@marcushaber]

How would you recommend adjusting the training plan to fit in a tune up race? I've just started a half marathon plan (4-5 runs per week, including a speed session and a secondary "tempo" type session each week) and wondering how best to fit in a 10k race. Which of the weekly runs is best to substitute out and any other adjustments needed to manage the load, e.g. reduce long run length that week?

[@thejeffinvade]

Hi, Stephen, I wanna ask you about how to set my marathon pace. I run a 5K TT by myself last month in the middle of the week without tapering for 20:04. Last summer I run a 10K TT for 42:05, similar fitness to now. I run a half marathon in May with a slight fever for 1:34:17. I am running my first marathon in October. All the calculators says I should aim for 3:13-3:15. I am aiming for 3:20 since it’s my first marathon. maybe even follow the 3:25 pacer for the first 10K. Is this pace too conservative or too aggressive in your opinion? Some background, 37 male, I run 70km per week, long run at 29k for the last two weeks, with speedy second half (last 10k at 4:31perK last week and progressive 2nd half this week) and I also bike/swim/play basketball on a weekly basis.

[@summerskillz]

looking at the ages of your competitors at Morton - you’re 10 years older than the winner, and 4 years older than the next oldest in the top 20. Could you do a video on longevity, & benefits of age and endurance? If you haven’t already.

[@hamishmaclean1409]

Sounds like a great result all things considered, beating Phil Seseman is a pretty good sign too! 😉

[@crayontom9687]

Looks extremely windy as well, take another 5 to 10 seconds off the time due to the conditions. Well done!

[@alexRun66]

I really like your channel, too bad I don't speak English too much, is it possible to have subtitles in French? you are a motivation for me

[@rossfripp4503]

He's a question if you don't mind answering Stephen - how often do you take "recovery weeks", or do you only take them between races? If you do take one periodically, how do you structure them?

[@cera5456]

Could you put a zone calculator or a threshold test within the jogging room website, and then have this auto populate the workouts with recommended HR or speeds tailored to the individual?

[@Der.Geraet]

Smarter, later harder 😊

[@na-dk9vm]

For someone trying to break 12 mins for 2 miles, what distance ""long run"" should i do?? To gain max endurance.

[@igloozoo3771]

You should pace Letesenbet Gidey to a sub 2:12 Marathon.

[@MrMurphyz102]

Do you think always going on about 2.09, training for it, is possibly self limiting you ? What is stopping you going 2.08,2.07 and lower, my question I guess is do you think you're prepared to go lower and mentally prepared for that during the race all going well?

[@stephenscullion262]

Can’t fake fitness

[@kevinschauwaers5585]

Heusden would have been a better race for a 13:30 performance. Good performance in that wind.

[@leesoutheast]

Jesus, and I’m struggling to get below 20 mins at mo 😂 Granted only been doing a targeted plan for 4 weeks (1x intervals, 1x tempo, 1x long easy ish run).

[@didoma73]

9:14 most important part of this video

[@hazzshakes9561]

Have u ever tried cordyceps ? And if so do u recommend them 👍

[@brockeleyshorts4892]

W

[@marioglory8528]

RHODES ISLAND GREECE

[@tommoore3292]

Can you still run a fast 5k at 43

[@ulfeliasson5413]

Been training like a mad man for 25 years. Never got below 19 minutes. Like a mad man. Maybe it is bad genes or something. My gym coaches can't figure out why I don't go 1 min faster per km. But now I am getting old so not much progress will ever happen

[@Eirikkinserdal]

5k: road race 5000m: track race 😅

[@arceus54321]

i was kinda hoping this video would have more than surface level advice :(

[@gloriab7801]

Wait until you're 70😮

[@everydaynutritionassociate2680]

you look like a weight lifter out there> knock off the pointless gym workouts, it is making you look handsome in photos, but you arent doing the marathon thing buddy.