How to Run a Fast 5K: 3 Key Workouts You Need to Do

[@bodacoms6171]

Never been a runner, started running 8 weeks, did my first 5k race in 36 minutes, so now is a good time to start improving, great video

[@TheRunExperience]

Great job! Love that you're already getting out there and racing!

[@bodacoms6171]

Thanks, I am competitive, needed to get in shape as my business involves sitting a lot. Lost 2 stone and really enjoying the running, I hated it when I was at school, I guess at 53 your never too old to improve 👍 thanks for the comment.

[@andrewgiegerich7098]

@C II tbh 12 minute pace for 3 miles is pretty challenging for out of shape ppl I just ran 5 miles in 52 minutes a few days ago and was running sub 19 5k in high school

[@G1stGBless]

Andrew Giegerich running nerd forget how difficult it is to run what they consider good times when you haven’t been out their pounding the pavement for 3-15 years. Thankfully there seems to be at least 50% probably more of the running community that is just so happy you are moving and nice that it tends to drown out the little snarky types with something to prove.

[@drakeaamold52]

God is good good

[@KBryanWhite]

I began couch to 5k last summer and ran my first 5k in 44:17. Not a great time, but since I weigh in at 290 lbs I was pretty happy just to finish. I will keep on get that time under 40 minutes for the next one!

[@misterfifa7462]

Strong!

[@kimbaker3232]

Can I ask did you lose any weight over the 8 weeks? I’m on week 2 hurt my knee already 😬

[@buscongo]

yur epic, your effort is harder and more inspiring, really great job

[@rickshabin]

Don't worry about your time. Anything that makes you breathe harder than normal and pushes you harder than you would normally go is good, but make sure you are medically fit before you push yourself.

[@ProdigalReturn]

Got one on May 1st. I've been sober 8 months. 16 years of heavy drug use. Taking supplements, heavy diet, work out EVERYDAY now. I just wanna finish the 5k that's my goal and just keep getting better. Go out there and get it guys. The only thing in the way is yourself.

[@minorca-my6kc]

1:10 first point; 3:30 second point; 6:23 third point 9:39 bloopers

[@garypulliam3740]

THANK YOU!

[@alejandroromagosa5547]

Thank you

[@pouriashakeri5569]

You are mvp mate

[@amananand5313]

Thank you for this

[@elizabethcarter2661]

Thanks!!

[@jeighlynn7657]

From experience, you know you are racing a good 5k when your body wants to quit on you but you know that you will not because you are confident, you put in the work to deal with the uncomfortable. It is a mental game as much as a physical one.

[@andrewgiegerich7098]

I've never had a good race when my body wanted to quit on me

[@greenhat7618]

That’s literally every race

[@rose-cq5xp]

I agree such a mental game!

[@sutters7251]

It’s always my breathing that causes my problems. My body never feels uncomfortable it’s always that breathlessness first that causes a slow down. Legs could go on and on if only my cardiovascular and aerobic capacity was better. Diaphragmatic breathing helps but I find I forget during runs sometimes and catch myself chest breathing. 49yr old male running for 7 months.

[@burtbiggum499]

How do you stifle that feeling?

[@Fitttiee]

Ran 5k for the first time ever in my life, today. "Be comfortable being uncomfortable" is something I will keep in mind. I'm so excited to start this 5k journey.

[@hadrianaugustus5712]

Good job, keep it up!

[@davidt9238]

Good job! I ran my first 5 K race a few weeks ago. I hve run 10k’s but the 5 K was just as hard due to the speed it requires. Keep it up!

[@LandscapePhotoSurvival]

"Be comfortable being uncomfortable" this saying comes from special forces and definitely shows how we should treat ourselves

[@Timtherunner]

I did my first 5k in 37 minutes but I didn't do any training. I started the couch to 5k and managed 27:31 but felt nearly dead on a hot day. Some more training and I got exactly the same but was not pushing as hard. Then I did a 28 but was a minute late and managed to overtake 59 people on a narrow course. I'm doing some more training to see if I can beat 27 then hopefully 26 and so on

[@ahklys1321]

There's no such thing as being comfortable while you're not

[@davemiller4758]

I started running 5k and other races about 10 years ago. I'm 69 in 5 weeks and fastest 5k at 63 was 19:36. Last year ran 20:37 ... Slowing down with age. Your best advice for me was slow down easy pace runs. I usually run 8 min/mile pace and I will try 9 min pace to see if it improves my interval pace times. Running Yosemite Half Marathon next weekend and 5 k memorial run 2 weeks later. Hoping I can beat my 20:37 time last year. Great advice!

[@zsomborszanto5600]

Wow!Killer pace man! Keep it up!

[@MrMaxguy1]

Im 22 and you’re kickin my ass. Nice job!

[@vsooner]

You’re amazing! 9:30 is my fast pace but working towards 8 min

[@MiggyBenz]

Dave Miller you’re not 69. No old people can type on KZbin

[@5glyndwr]

Good God . You are a freak. The good kind!

[@janeanet]

Went from a 30 to a 25 in 2 months or so, and recently hit a 15 for my 2 mile. Trying to run a 22 by the end of the year 😭 Update: I ran a pr of 21:09 (:

[@MichaelOlzinski]

Patience is a virtue :)

[@marcopoloplanner8843]

how did it go?

[@costmostchannel578]

Im still consuming beer. Can i be like you?

[@davidbarth80]

That's a massive improvement! You're doing somehing right lol

[@Cris18Martinez]

no one cares

[@WorldTravelerJoe]

I am 66 years old and I am trying to back to a 21:40 5K like I was doing at 43 Thanks for your video. It will be helpful in my training!

[@hadrianaugustus5712]

How’s it going??

[@yaesmucho]

¬¬

[@dilhanperera4362]

What's the time right now?

[@yaesmucho]

@@dilhanperera4362 can anyone really get to 21min on a 5k at 66years old? Is it possible? I'm 40 and barely hitting 28min. I started two years ago when I had to sit on the sidewalk in a 1km walk, painful shin splints, but 20min @66yo? Isn't he trolling???

[@hadrianaugustus5712]

Daniel Villarreal world record for a 70 year old is 18:21, I suppose it’s possible

[@goddesstara4949]

I have never been crazy about running. I just started running a few years ago. I’m 46 will be 47 next month. Last year I ran my first 5K in 32:23 with a pace of 10/26 min/mi. I’m still trying to improve my pace.

[@baltasbatas]

Great tips. My 5K progression: 21:20 First race 20:03 Second race 19:54 Third race 18:32 Fourth race Going sub 4:00 for 5k was the most fun then it got much harder. Some additional points: - Nike Run Club coach does really good job in scheduling workouts. - Races help a lot for PRs. I always hit a PR during a race only. - Up to 4:00 pace I found that basically running every day worked wonders. Just go out and run. Below 4:00 I needed to add things discussed in this video.

[@zeppi9342]

Bro how did you get 20 minutes on your first race? I had 36:40!

[@baltasbatas]

​@@zeppi9342 I was 26 at the time, not overweight, but no muscle either and did like 300km total running time before the first race. However going from 36:40 to sub 20:00 will be much more fun for you

[@2112dim]

Thank you for your useful advice. I've never been a runner, so last August I started running in order to improve my physical condition ( I am 32 years old). I didn't care about time, all I wanted was to run some distances. I started running small distances (up to 3K) in order to practice on breathing and technique. Now 5Ks are a typical distance for me , usually under 25 minutes. I try to run up to 10-12K. On June 19 I made it on 24:22, it's not something great but the feeling in the end of each run is invaluable.

[@bandungmee]

Same with me. prefer consistent and long distance than running fast since im not into race competition... run and jog to burn fat and calories.. starting from 2km move up to 6km, now 10km every day on average 1.20mins... try to improve to 15km a day

[@joshd2650]

Hell yeah I'm in the background at 1:53!! Killin' it

[@ObstacleZone]

On the right in the hoodie?

[@shankar.charithran]

😂😂😂dope dude!!!

[@ParkerMax]

The weather looks amazing!

[@thewhitelion136]

🤣

[@bradsuarez2683]

The next Usain bolt!

[@ZAKKWYLDE434]

Enlisted in the Marine Corps. My goal is a sub 18. I started with 29:53, 2nd run 29:44, third run 29:21, 4th run 26:59. Really need to improve fast.

[@relaxurberdax1334]

fellow poolee here, and I’m currently at 25:51. trying to hit sub-23 before I ship (aug 31)

[@michaelross3061]

Hey that's pretty good. I'm training for basic as well. Make sure you listen to your body because an injury will take you much longer to get over than you think. I dont think they highlighted uphill running enough. I shave off time by running long and uphill. I do intervals for my anaerobic on flat surface. I like trail running when it's super hot outside. Shaded in trees, free foot work and uphill running. Only downside is my upper body is losing muscle mass, but I had to shed weight quick. Been at running for 20 days and hitting 3 5k runs a week on varied surface. Adding 10-15% milage a week. Race on July 18th. Good luck my dude

[@touhidulanamruhan5991]

24:33, I have a competition in 2weeks where I intend to run inside 20 minutes!

[@rolandleslie2564]

During my xc season my hamstring started to hurt, and I didn’t think much about it because I was 14 and never really thought about injury. So it became worse after months until my state championship race. I pushed myself insanely hard and knocked off almost 30 seconds of my best time but I could barely walk the next day because of my hamstring. I’ve been in physical Therapy for 2 months now and the pain is feeling a lot better. So make sure if you feel any sign of pain, don’t be scared to see a doctor or take a break from physical activity

[@abrahamrodriguez3240]

I'm 80 years old and having trouble getting under 40 minutes. I go somewhere warm every winter so I'm looking forward to trying this. I run some local 5K's but there's a local guy who's 85 years old and runs 33:00 which wins our age group.

[@ich123binsimmernoch]

You can do it!!

[@BIIIIIGMAN]

How old did you say you was??

[@jb6912]

@@BIIIIIGMAN it’s right there 🤦‍♂️

[@BIIIIIGMAN]

@@jb6912 I wanna know if its a typo or not

[@hadrianaugustus5712]

Running 33 at age 85 is an elite athlete.

[@cocoapuff8302]

after watching this video i’ve realized my coach has been giving us the same and best work outs :) my 5k rn is at 23 we’ll see where it goes this cross country season!

[@evendevilscry1431]

I had been running 5K each day for an year now. I finish it under 35 minutes, but watching this video I got to learn so much... damn I have been missing out on things.. Great video...

[@alexgonzalezjr569]

Thanks for the advice , my runs have become ten times better . I'm running longer as well. You guys are the best!!!

[@TheRunExperience]

👏👏👏

[@maggie0285]

I've done 5k clear to marathon. My favorite distance is the 5k. Not because it's shorter but because it can be competitive even for slow runners. Plus it's doable trying to lower your time. I love that final kick at the finish.

[@rutgerhuisman2245]

Nearly 44 years old and i run a 5k in 16:45 2 weeks ago.... 😁💪

[@rgrg77]

Superheroe! Take care of you and enjoy the runner communities.

[@janethuffman4]

Wow congrats that’s awesome!

[@briansun9326]

I’m 18 and I ran 17:55 I ma kill my self

[@baz5329]

@@briansun9326 thast gud I doubht he got a 16:45 , I know cross country 1's who get that time at like 18

[@aidenjohn4937]

@@baz5329 my teammate was a freshman and ran a time like that in 2017 so I mean🤷‍♂️. I'm also a freshman and could run a sub 18 minute if the weather is good

[@skipsteroo8065]

Back in the day when I was a young chap I used to run a sub 15 minute 5km. These days I’m getting around 30 minutes at 92 years old.

[@michaelcarmean4906]

🔥 Old Boy I’m Calling You Out On This One… Nobody In 1949 ( You Would Be 20 ) Ever Ran a 15 min 5k 🤔 Just Say’in🔥

[@deirdrephillips5548]

That's awesome Michael 👏👏👏🍀🍀🍀💪🏻💪🏻💪🏻💪🏻

[@ksodinero4762]

@@michaelcarmean4906 i know somebody who runs a 16:30 5k , professionals would easily get sub 15

[@michaelcarmean4906]

@@ksodinero4762 Hello… Not In The 1950’s

[@arthurmorgan4460]

@@michaelcarmean4906 well because back then they were built different. Only logical explanation if you ask me.

[@vincentbuhagiar7774]

before watching this video, I ran my 5k in 18:12 now I run it in 17:30. thanks you so much

[@realalbertan]

Nice description of the effort ... kinda like swimming the 1500. A shade easier than puking

[@NegativeAccelerate]

Race Pace Masters Swimming swimming the 200 and 400 is the worst

[@bossman1341]

Rowing 2000m for time easily the hardest one

[@MrTsinobmort]

I was in the last few weeks of 5K training when this was posted. I used a lot of the advice here to put a fine point on my training and had a great race day. I shaved over a minute off my PB. Thanks for the great video!

[@TheRunExperience]

That's awesome- congratulations! :)

[@5glyndwr]

Good man. I will take heed of this community's posts. Thank you.

[@SteelCityCreative]

Great tips. I’m in high school, my best time was 15:53, and I usually hover around 19-20 min sometimes 17.

[@paiman95able]

I started running about a month ago. I usually dont run but was encouraged by many people. My first run was about a month ago and i ran 5k in 33 min. I was out of breath and had to stop multiple times. But now a month in i did a 5k in 21:26 mins, without stopping. What i did to reduce time and get better: i was running once a week and weightlifting on the side. I would think that working out in the gym helped me alot. Working the abs, legs and calves made me alot stronger.

[@kylebetz9684]

Big thanks. This video helped quite a bit. I would be taking my easy runs at 6:40 and not reaping the benefits. I now found my easy range and since have almost broken 17 minutes in the 5k

[@ginathompson3408]

Great video! Love the advice on starting off speed work on hills instead of flats. And, yes, 5k’s are only fun when they’re over! 😂

[@ChipCalifornia]

Key workout to run 5k: Run 5k. Me: Aight, I´m out.

[@ryanmc8358]

ChipCalifornia 😂

[@triathlonpastor6296]

Well that is so not true. That right there is a recipe for mediocrity and plateu.

[@jb6912]

@@triathlonpastor6296 instead run a 10k to run a faster 5k 🔥

[@bigzy8183]

This is ironically the very last thing you do looool / GET YOUR MILES UP FIRST

[@leisthatmorgan2861]

Here is the list of my 2months routine before i hit 5k in 14:23 minutes.. 1st Day: 20k easy run 2nd Day: Easy 30-40 min Biking 3rd Day: 6 Attempts 100 meter run (Full Effort) 4th Day: 400 meter Tempo and 100 meter recovery run 5th Day: Total Rest Following day repeat the 1st Day..

[@gregorydepol2655]

That is super fast for a 5K. Congrats!

[@leisthatmorgan2861]

Actually i am hitting to break the world record 12.30 min something thats why i have to stabilize 11:50 min per attempt then develop more stamina to ensure a finishing blow at any official race i may join in order to make my record official and after that, 10k will be the next target.

[@anonlukes5447]

@@leisthatmorgan2861 You might want to add some max velocity work in then

[@CruentusCruor]

I love your light-hearted and clear pointers in your content ^_^ this video got me motivated to keep on moving ahead with my running~ Thank you!! Cheers!!

[@alphaghost585]

I came back here to thank you guys though im still lacking im making some progress i ran 5km in 30 min less...Thank you soo much

[@TheRunExperience]

nice work! we're glad to have gotten to help you!

[@JasonNation72]

Growing up, I couldn't stand running because I thought it quickly tired me out and I would run out of breath. Thanks to being in the Navy for 20 years, I developed a tolerance for it. Three years after retiring, I'm still running and I'm now I'm addicted to it and I'm 47.

[@jerryg1692]

Abhi Patel Navy has sailors, not soldiers

[@mariyamjaaiza4514]

@@jerryg1692 well. He just got caught for lieing Never lie on the internet😂😂

[@nabilapopal6814]

@@mariyamjaaiza4514 he isnt lying cuz you still have to go through tough training in the Navy and that's what helped his body get used to the pain and stuff

[@luispadilla2212]

Thank you for your service. Stay strong.

[@nabilapopal6814]

@@jerryg1692 You still have to do tough training to get into it and when your in it you still you have to do even more training

[@Withthewithout]

Good video👌 I've been running for a while now, and my 5k used to be a 26 min after doing those for a month or two it went to a 19 when my coach started having us do this.

[@TheRunExperience]

wow that's great progress!

[@godnnat]

Ryan Wolfe been running for a year (I’m 41) and my PB is 26:20.. Summer has kicked in and I’ve chose a new route with a lot more elevation and I’m down under 30min again .. I’m looking for 20min run over the coming winter .. thanks for the info bud!

[@alexib2070]

What the heck? That is some improvement!

[@jmets80]

@@godnnat similar age to you and been running about 6month. I'm at 23.31min for the 5k. Would love to hit the magic 20min mark but it's going to take some doing. Keep up the good work and let us know how your doing. Hopefully we will get there. Good luck

[@godnnat]

John Metcalfe will do bud :)

[@nikitonsumi4197]

I've been running for awhile now, no track to run to out here in my place, sprained my ankles more than 20 times but that doesn't stop me from running💪 my pb in 5km is 24.50 secs.

[@earlj.d.6285]

Key 1: 1:11 Key 2: 4:10 Key 3: 6:41

[@surgicalboxing]

ASAP_Hookgrip _ I look for these type of comments all the time. Thank u for your tribute to the world good sir

[@Stratagee6]

I just started running well for 3 and a half months at least and been doing 5k park runs, as well as additional running in the week. My current PB is 24:57 my first sub 25.... So I have been slowly building up and getting my endurance up. I have been told similar things that was said in this video so I hope that eventually I would be fit enough to run at sub 22 pace.

[@NegativeAccelerate]

iGhost Mystique wow well done I’ve been doing park runs on and off for a year and I haven’t broke the 30 minutes yet. Well done 👍 and keep up your great attitude

[@sharinginfoz]

Just run 5km this morning with 26:12, aiming for sub 25 in 3-month time. By the way I am 42-male

[@markmoffat597]

sharinginfoz how’d ya go man?

[@ThatOneGuy-ll9vu]

started running about a month ago and ran my first 5k at 20:27 can’t wait for future times

[@nobogiedr]

Yeah right.....

[@ThatOneGuy-ll9vu]

@@nobogiedr well I ran track just never did long distance always was a sprinter ya know

[@nobogiedr]

@@ThatOneGuy-ll9vu so I guess you started running ? When ?

[@ThatOneGuy-ll9vu]

@@nobogiedr 2 years ago in middle school for my school

[@ThatOneGuy-ll9vu]

@@nobogiedr i also did a time trial at my local 3 mile course and got 18:57 which is pretty good with a little bit of training

[@gregorydepol2655]

Very helpful. I am training for a 5k. I am 50 y.o. The last time I ran was 3 years ago. I trained for 2 weeks and ran around 24 min. I gave myself 3 weeks for this 5 K to train. I put a week of base in at 9 min miles. My plan for next two weeks is to put a speed work out of 8 x 400 at 90 sec and one easy 6 mi run each week with 3 mile runs in between at about 8:00 - 8:30 min pace. Take the day off the day before race day to rest the muscles. Goal is a 7 min pace for race day.

[@tinopheng564]

I started with a 5k in 38 minutes about 3 weeks ago and today finish with 35 minutes. Will aim for 30 minutes by end of this month!

[@EdFertik]

Ill use this great training video to kick start my year. Last year was my first at 73 yrs of age and I did well!

[@OmarAbdulMalikDHEdMPASPACPAPro]

Thanks for sharing this with us! I have a bad habit of treating EVERY run like a race; not smart for a 50-something year old runner like myself. It's good to know that I can STILL get benefits running slower. 😊👍🏽🏃🏾‍♂️👴🏾

[@aol328]

Just did my first 5k with only a week and a half to prep and no experience as a runner. Ran a painful 39:59 aaand I think I'm hooked. I want to prep the right way and am looking for guidance as to how to get started. Where do I look and or start first...?

[@HarveyRSM00]

Not going to lie, mileage has been up the roof these last few months. Just recently started to practice the whole build up to a fast/hard running pace. It adds time to my training but definitely has helped prevent injuries and other running problems, considering last year I was suffering from many runners issues.

[@mastersmike5144]

Awesome vid! 45 yrs here going for sub 17 min, end of Spring. Then we see after that!

[@northernninjarunner5506]

This years target is to break the 30 minute 5k. Great video, keep up the bloopers 👍

[@cianmansfield]

you got it! keep working hard and you'll definitely get there!

[@conaghercox3176]

You can definitely do it. I started my 2nd season at 32:46 and ended it with 24 flat. Just keep practicing and pushing yourself

[@konstruktivismuskonstru9360]

sounds more like a 10k time ;)

[@Themata]

@@konstruktivismuskonstru9360 inane

[@omarlazo5191]

go ahead bro.... you can do it!

[@aricellacorarosee]

sooo... I started XC season last season, to get fit. And I sucked like literally I was so slow! ANyways now I realized that I WANT TO BE THE BEST and so I will use the summer to train and become who I want to be and follow my dreams! This video helped a hella lot!

[@williamohara7660]

DailyLifewithAricella love this attitude!! Get after it!!

[@stayhappystayhealthy2349]

can you make videos on pace building strategy? at what pace we should run from beginning to end?

[@TheRunExperience]

Hey there! We have a number of videos about this on the channel- just search for "pacing" :) Here's one specifically on 5k race strategy --> kzbin.info/www/bejne/h2bJpJ-tg7xpbKc

[@BreadOmlete]

I have been runnering from last 3 months .. I observe if u want to easily run 5k .. I suggest run 10km .. leaving the tym aside if u js finish 10 km, one can easily finish 5k very comfortablely .. now, I can easily run 5k in 24 min, ur videos helped me, I followed ur breathing techniques in order to tune my breath with run .. thanku ..

[@mattformisano7569]

Thanks for the advice I’m trying to break 19 this year in my cross country races, I’m a sophomore going into next year and really want to compete in states.

[@joshroberts2948]

Wow same for literally everything you said

[@MrRichardG22]

Thanks for the advice! Just broke my personal record and looking forward to see if I can do even better! (5k - 24:00) Thanks again!

[@mattwoodproperty]

So what was the workouts? I didn’t get what I am supposed to be doing and when?

[@hatchiebottomoutdoors6586]

Light run medium run then hard run there isn’t any actually “workouts” so to say

[@TheSandkastenverbot]

Here's my take-away of the video 1st period: build an aerobic base with easy miles (conversational efforts) 2nd period: run "strong" = take up the pace on some sessions for 5-10 minutes where talking gets impossible or monosyllabic 3rd period: run "hard" = add in anaerobic sessions. Sprints, hill intervalls, etc

[@fariedaghany2959]

thank you from Cape Town, South Africa. I am running a marathon in Cape Town mid september. I am definitely going to follow your advice on speed training.

[@gucciuni7236]

Trying out for my cross country team at school, everyone says I can’t do it. I’m super nervous but excited 😁

[@kidwarrior3997]

Gucci Uni what did you get

[@gucciuni7236]

My_brudaa oh I made the team!

[@jameshaney171]

The Maffetone method subtract your age from 180. Add 5 beats if you. Are already in good shape. Hit this target for most of your runs. Save the hard stuff for races, interval and tempo runs comprising no more than 10percent of total running. Buy a smartwatch to keep you on your hr target. If feeling sore or mentally burned out do cross training and light weights. But take no more than 2 or three weeks off from running unless of course your injured. In that case take a month off with nonweight bearing cross training like eliptical or bike. Good luck. Hope it helps.

[@MrStinkyboy81]

I love how its 3 great workouts that form an easy to use training plan

[@Eagle-zl4gz]

My PB is 18:30 I was 45 then I’m 53 now I think I can get back there with dedication. I’m excited to start my new training plan!

[@rembrantwithagrenade171]

Ran 4k in 20 mins in a week, gave myself stress fractures. Heed his advice people, heed his advice.

[@yokoschroder314]

I used to love running back in my 20s and 30s...after injuries I’m off for years (many years). Started today, signed up for a 5 km race in mid-May. Today tested on a treadmill run, pace 8:27 min/ mile for 10 min then 2 min fast walk, and another 8:27 for 10 minutes. My goal is a 7:** min/ mile to finish a 5 km in around 22 minutes.

[@closmasmas9080]

Aiming for a 17:00 5K this upcoming 2019 cross country season

[@TheRunExperience]

Awesome- good luck!

[@roryoliver5753]

SAMMEEE will be good to hit that milestone

[@420jettt2]

what would a 10:06 3200 and 4:47 1600 equal in a 5k?

[@marvedavid4104]

what training you doing to get 17 minute? share the tips?

[@closmasmas9080]

marvin david a lot of long runs to build up aerobic base; then more speed (400m, 1k, and 1mi repeats) closer to race time

[@theonlyeble]

I’m running my first 5K with my friend (his best is 23 mins) however I have no experience in this long of a run. My 1500 was 5’35” a couple years ago, but I hope to get a 25/26 min 5K. I’m aware that it’s ambitious, and quite wishful thinking, but since I wasn’t as strong mentally or physically when I was a middle distancer, I think I have a chance. I’ll update you all when I’m done.

[@CoachTadris]

9:01 great video! Thanks for the pointers. (Get Comfortable being Uncomfortable)

[@mattpotter8725]

That's a great quote and just about sums up running a 5km race. I run a Parkrun as often as I can and I think this is exactly how it feels most of the time. I think this tries to put across that the mental side of running a 5k is just as important, sometimes more, than the running side, especially if the 5k race has a few uphill kickers or slogs. Training your mind to almost look forward to the hard times, I'd say pain but it's not really pain just a feeling of lack of energy at times, is the key I think. If it were easy it wouldn't be such a challenge and we wouldn't need videos like this to help us. I think the video could have done a better job highlighting the key points and workouts of the video, maybe put them in big bold lettering on screen would have been useful, but it's a great resource nonetheless. The key points I think are: 1. Go out hard, but not too hard. 2. Settle into a rhythm after this initial phase where you are running at the edge of it being uncomfortable. 3. Leave enough to be able to give a bit of a kick at the end and sprint through the line (this wasn't said, but I think it works for me).

[@lalitmagar2725]

My first 5k was 30 mins ..in just 2 weeks my time is 24:00 now

[@unknown-qg9jg]

Wow that's so impressive! How???

[@lizethmiramontes4971]

Teach me ur ways howww

[@spafhettishhsna1988]

lizeth miramontes I did my first one a month ago in 28:16, have only done 9 5ks since but now am down to 22 minutes; if you do one and leave it a few days then try another one (with basic exercise like walking in between) you’ll improve hugely - I ran 4 days in a row and got my time down from 27 mins to 24 mins. Just keep trying :)

[@unknown-qg9jg]

Spafhetti Shhsna did you do speed or other strength workouts?

[@lizethmiramontes4971]

Spafhetti Shhsna i Run 4-5x a week and mine doesn’t Improve that much wow that’s impressive tho

[@devpatel3558]

Training for a 5k never ran before but had a practice workout an got 26:30 on my first 5k practice is that good. The 5k is 3 weeks away. I’m thinking of running 4 miles instead of 3.11 because I want to build up stamina

[@donalk8202]

All of Ireland is here now

[@ianrichards1244]

Enjoyed watching this - back to some basics after a slack 18months. 2 years ago I was running a decent 7min mile over a 5mile trail event. Then I herniated a disc and running ground to a holt. Slight sciatic pain still but just about able to run a sub 9min mile over 3 miles

[@Bowabadis]

I really needed this, thanks!

[@YoDaColombian]

I ran my first 5K a month ago 22:38, running my first half in 2 weeks!

[@giovanbattistafichera8439]

I have an even shorter list of tips: 1. Run more 2. Don't get injured.

[@solar0wind]

For me general running only helped with stamina, but not with speed. I could run longer quickly, also uphill and stuff, but I was always super slow. E.g. I "ran" uphill in walking speed.

[@kingal89]

Just run more is better advice the longer the distance. You can be a good marathoner by "just running more" at levels that aren't elite. You can't "just run more" at 5k distances bc you need speed + endurance. You only get speed from speed work

[@johnsullivan2652]

Be careful you get injured by running more examples of which are hamstrings or tendonitis

[@ninnetterhodehouse8087]

😂

[@garypulliam3740]

For new, beginner, older runners, just trotting, jogging, etc. Will take you down from whatever you're running now ... 40 .... 32 .... whatever .... to about 28 .... in about 3 months. That's where you hit the wall and need to start varying your work. I do easy 5 mile runs twice a week. Super fast intervals once a week. And something known as Fartlek once a week for 3 miles ... that's essentially where you jog a little then sprint a little ... but never stop. I'm at about 25 min 5Ks now at 57 years old having never run until I was in my 50s. I almost always win my age group.

[@Bowabadis]

I legit just ran a 5k 5 minutes before this

[@mrgrumpycat9049]

then what are you doing? run again!

[@MichaelOlzinski]

I like your style!

[@nublex]

is my math off or is that 60km/h? that's so impressive. you are my an hero.

[@jonathancavrido8809]

That's fake!

[@ryanyang3347]

I just ran one literally a minute ago

[@voodoochile80]

I'm preparing for a half marathon but seeing this charges me so much to try a fast 5k... Aaaah, great video, well done

[@maliiij1984]

Thank you!!! ...i”ll give a try...i believe this gonna make my run as a casual runner more fun & exciting!!!

[@TheRunExperience]

That's great, Mohd! Speed work can really add some fun to your normal running routine :)

[@jonwarren9392]

I ran in college and have not run since. I just turned 50 in January 2020. Last week I ran a 5k first run in years at 40.07 pace. Not bad but I hope to get back into it.

[@charzXtreme]

Tip One: If you can run it slowly... you can run it quickly! (Any twosetters??)

[@annabel4175]

😂😂

[@pearcup362]

Yaaaassssss

[@LuisGarcia-iv1um]

xd la referencia me es conocida.

[@flonomcflooneyloo7573]

The one thing that helped me the most besides hills and volume was repeat downhills. I found a 3/4 mile slight downhill course and ran it, got picked up by car and returned to the top and ran it again for 3-4 repeats. I did this a few times a week for 3-4 weeks and then did my 10k, and it lowered my overall time by at least 30 seconds per mile.

[@durim187]

To my fellow begginers: You will advance quickly from a slow jog to a race against time. Your easy workouts will be done in jogging speed while harder workouts will be in faster running and it will suck since you will not be acustomed to hold that kind of posture for long. 1. Either do your "slow" workouts a bit faster so it involves more arm swinging. 2.or do more 400 meter runs, that will help getting acustomed to fast runs and make longer, harder runs feel a lot easier 3. work on your arm swings and do core workouts. It will help a lot maintaining your form through the run and not deplete your oxygen but actually help move more efficiently. 4. Work on your calves a lot and in the first weeks of your program. You will have such an advantage if you have strong calves but train them in a relevant manner for running like for example jumping rope. 5. Do relieve tension from muscles after running with stretching and/or masages, do not ignore a stiff muscle ever. It is a sign of a weaknes/injury/ improper running form. Relieve from stiffnes then adress the issue as soon as you can. 6. Never run near your limmits except on raceday. Always leave some strength for tomorrows run. You will rack up weekly miles much faster like that. 7. Hill walking with 5% to 15% incline will do wonders for your cardio. I use them to replace some of my "easy days" since i have weak calves and i am overweight. It will keep you strong and give your joints time to heal through the week without missing on cardio. And it burns a shit ton of calories too. 3-4K with a 300 meter altitude change should be enough depending on your weight. Dont get eaten by wolfes, that is a fail.

[@hzrdify]

I personally find so much of it is mental, as soon as I decided to put more effort in when my body wants me to slow down I started to see results easier than I thought it would be.

[@junyevo18allinob72]

I run 5k best time for me is 28. Need to workout hard to reach at leats 22 or 21, I'm just 37s.

[@laurencesdaddy6392]

junyevo18 allinoB I’m at 22 atm, just keenworking hard. I hope to get sub 20 aswell

[@junyevo18allinob72]

@@laurencesdaddy6392 yeah man I run about 26:56last weekend. Hope still improvement

[@laurencesdaddy6392]

junyevo18 allinoB the more running you do , that time will come down quickly imo

[@mrbookish6701]

@@laurencesdaddy6392 I started running 25th July first week getting 30 mins, 29m. I am doing 5k every other day, pacing it and pushing that last mile. On my days off , I run to the gym - it is 1.5 miles away - I run 1 mile as fast as I possibly can to make it fun. You will be in pain, and hate the process for first few sessions, but now its weirdly addictive - make sure it never gets 'easier'. Last night I ran 26m, shaved off 4 mins in 2 weeks! Very motivating. Crucially, last night was just as hard as the first day, it was only when i checked my time I saw the improvement. TLDR: Consistency is key, get that routine down. Make it a habit, a ritual. Results come fast initially, but think long term. I will be so happy if i hit sub 25m! I am 23, but don't think age matters that much

[@robertwright88]

I’m 62 and I consistently run 22 minute 5kms.

[@dew2334]

Thanks for the video using this approach for my next 5 k training.

[@prestongraham5183]

This was really a video about workouts it was just advice on running at different intervals

[@jimc5000]

Love this guys chilled out approach to being super fast

[@ernestoflores6851]

I'm a bigger guy at about 250lbs(ish) and 43yrs. I've done 5k's in about 30-31min+. I've run longer runs like 10k's as well so stamina isn't a problem. My question is, any tips for my getting a sub 30min 5k at my weight? It seems to allude me and everything I see out there seems to be geared towards runners a lot lighter than me. Thanks for the time!

[@duweydang]

Ernesto Flores in the end, weight really helps your running. I am heavy for my height and I was in the same boat as you. I would bet if you drop 10 lbs, you would run faster at the same effort level. Mileage also helped with being faster. When I trained for a half, 5k eventually went to 30 mins without too much effort. My body was used to running 10+ miles. Do you do long runs in your training?

[@ernestoflores6851]

@@duweydang Great insight! I was at 240 just before the holidays and my time got close to the 30min. Now after holidays, I'm about 1-1.5min slower. Gonna give it another go to lose the weight. This year, I set a goal to run 750 miles. I was slowly upping my mileage to a consistent 5-6mi when I started experiencing hip pain. Everything I read stated it was due to overuse. I'm back now, and have run about four 5k's in the last week and a half. I'm easing back into and will have gone on a 4 mile run (my long run for the week) by the time you read this. I did sign up for a half at the end of May and am training for it. However, there is so much literature out there on how to train for it, I'm really more so just doing my thing. My wife keeps telling me to run according to my heartbeat, which I'm at about 11bpm over at peak. I'm a dude...should I listen and try that? Thanks for caring and taking the time to read all this. It's much appreciated!

[@duweydang]

Ernesto Flores I’m not an expert by any means. For my particular training for the half, I focused on mileage. I focused on doing my long runs gradually to 12 miles. A few weeks before the half. The 2 weeks before I began tapering off. This really helped me recover for the big day. I also used energy gels for the run since I’m not a seasoned runner. I’m also not a natural runner. Short legs, smoked for 18 years, and poor cardiovascular health just made me a very poor runner. All I see are lighter faster runners out there and it’s almost depressing. I see your goals and it’s similar to mine. Striving for it is better than doing nothing. I looked into it too much in depth and found a few key points that helped me immensely. 1. Form - this includes foot strike, stride, and upper body movements. Just going a slightly longer stride dropped my time 30 seconds without much fuss. No heel strike! That caused horrible ankle, knee, and hip pain when I started running. Then I focused on swinging my arm according to the effort I’m pushing out at my legs. 2. Breathing - I had horrible breathing patterns initially. Having a rhythm helped control my consistency 3. Fuel - I found through running longer distances that I will break down at the 9-10 mile mark. Once I used gels and water/sports drink along the way, it helped me finish without much fuss. This is for my current body condition. As for the heart rate, I’ve never really been too scientific. It seemed for me I was comfortable about 10-15 bpm under my max. Once I pushed that threshold, it seemed my form, speed, and focus broke down(probably from poor cardiovascular health). But mileage always helped. Fast, slow, tempo, it worked just pushing more mileage. I hope it helps somewhat. I’m not a professional by any means. You will do it sooner or later. Just don’t get hurt.

[@ernestoflores6851]

@@duweydang again...thank you for taking the time to reply and invest in a fellow runner. I'll look into all of the advice and implement it. Happy Running!

[@MichaelOlzinski]

I would take a very different stance here. Weight gets blown up a lot b/c of the popular and publicized "runner" and I don't entirely subscribe to that when it comes to running FASTER. Being fast requires strength and power, and just going out and collecting miles does not necessarily make you stronger or more powerful. Strength training, and interval work will increase your ability to handle work... and thus running faster. Think about the "PROCESS" v/s just getting to a certain weight. I guarantee you that if you get strong, more powerful, and can take on some very HARD runs... then your BODY COMP (which is really all that matters, way more than weight) will improve as a result. Focus on that and you willl experience good results. Don't get tied to the weight...

[@davidg5704]

Getting back to training this weekend. Great tips. Thank you

[@mlegrand]

Cool video! I posted a video a few weeks ago with a 5k workout but the gist of it is 10x500 with a short jog across the infield. Very short recovery. It’s a good one if you need one more 5k workout.

[@summerphilhorenstein2598]

Interesting and definitely helpful. I’m chasing a sub 30 min 5km and still have aways to go but I think these workout tips will help.

[@danhall5761]

Rah for the first time in years, did a 40 minute 5k

[@jacbuc1]

Good job dan! Consistency is key, try to run 3 times a week if you can and you’ll see your time get better and better. 👌

[@Mrvpk6]

I'm running my first 5k on November 5th can't wait

[@PostJoeski]

19:11 5k was my best in cross country

[@murraylynn7631]

Another helpful video for an old slow runner like me. A couple of questions. 1.You give time/distance constraints for the medium and hard effort workouts. How long or far should the easy effort workouts be? 2. Can this workout be applied to getting faster at 10K? How would you adjust this workout to apply to improving 10k time? Keep up the great videos!

[@jihangaban]

1. on strava summit, it recommends somewhere between 25-40 minutes of easy effort.

[@benjamintitcomb9560]

This year is a sub 20 minute 5k for me!

[@And-rc9yy]

Did you get it? Covid-19 has stopped our UK Park Runs, I'm desperately training so when they restart I won't embarrass myself.

[@sbh196]

Just seen the outtakes too hahahahah you guys are so unintentionally funny, love it!!!

[@tylertilla4654]

Great information but how do I organize it? Run easy one day and then strong the next day? I also don’t know know how much to run for the easy run.

[@leeellis6974]

check out hal higdons intermediate plan for 5k running. That should give you what you're looking for

[@davidt9238]

This advice is very clear and simple to follow. Thanks.

[@bentravels390]

Went from 15:40 to 14:50 when I focused 100% on form & posture.

[@user-ox6oh2zv2s]

Hopefully breaking the 16 minute barrier soon, will take this all into consideration and planning! Thanks:)

[@alexrubio9985]

My very first time running a 5k was last week and my time was @ 23:11 is that good for starters?

[@thefartinghippo3993]

🎣

[@latchdoorlatch996]

Finding these vids very useful i only started two weeks ago and ime determined to get mentally and physically fit