How To Run A Faster 5k - 5 Tips, Proven Results

[@northernninjarunner5506]

Empty a tin of beans into a pan. Create a well and crack an egg into it, create another well and do the same. Put the lid on. Put the pan on a very low heat. Allow to warm slowly and the beans will poach the eggs. Meal with protein and fibre 👊

[@danielswaim5566]

This approach works. PB'd a 5k in 18:31 today. 6 months ago was 23:00.

[@peterwhite7428]

Hi Ben. Good advice. I watch all the videos.I’m 75, training for a five k. I ran 10k yesterday. Tomorrow some interval running to improve speed. I do lots of things to get faster,many of the things you suggest. I think I’m very competitive for my age. I listen to my body and mind thanks

[@BigKeith510]

I just ran my first 5k @ 6'3 and 255lbs in a time of 31.14..... hoping to get under 25 min by this time next year

[@ollieflj]

My tips. Tip 1 - watch Ben’s video Tip 2 - listen to what Ben says Tip 3 - do what Ben suggests Tip 4 - repeat 1-3 if necessary Tip 5 - if you followed 1-4, have a glass of wine… you’ve earned it! ;) Seriously though, Thanks for continually working to build such a positive running community of all levels.

[@ThisMessyHappy]

Thanks buddy! That’s very kind. Can you remind Mary of tip 2 every now and then please? 😂

[@ollieflj]

@@ThisMessyHappy I’m a random KZbin commenter, I’m not getting involved in marriage therapy! :)

[@JonsConsciousLife]

Sound advice Ollie!

[@almorrison2040]

Ben, I am sure Mary listens. It's the fact she may be choosing to ignore you that you need to work on. That's a totally different issue.

[@KeepMovingForwardAlways983]

Just ran my first official 5K today. Ran 22:58 and I have to say I used some tips you had gave about training wisely because I was just going for it, when I found your page a couple of weeks ago and a friend who runs a lot both of your tips helped me out a lot especially with pretraining. So thank you again for all that you do and I will continue to watch so I can meet my goal by the end of the year to run sub 20 minutes in the 5K. Thank you 🙏🏾 again ✌🏾.

[@chrismacaluso781]

That's really good for your first 5k!

[@KeepMovingForwardAlways983]

@@chrismacaluso781 thanks man I appreciate it. Just ran my second official 5K last weekend I lowered my time to 20:38, So I’m almost at my goal.

[@lionheart4552]

How's it going ? Have you managed to reach that sub 20 ?

[@KeepMovingForwardAlways983]

@@lionheart4552 Not sure yet I haven’t run a 5K race since June. I just ran my first marathon Sunday and the way I feel I feel I will reach the sub 20 mark. I have a 5K coming up in a few weeks and I’m confident that I will hit it but we will see. How about yourself? How’s the journey going?

[@lionheart4552]

@@KeepMovingForwardAlways983 Haven't got many targets nowadays. I run mostly for fun & socializing. Hope you reach your goal of a sub 20 by the end of the year.

[@irawhitlock1084]

Great content as always. Love the part about long term running goals. Running for life really keeps things in perspective and keeps me more focused and motivated. A quote I heard somewhere: "most people overestimate what they can accomplish in one year but underestimate what they can accomplish in ten."

[@ThisMessyHappy]

Ooh I like that quote! And so true. Thanks Ira 😊

[@lifephorce]

Great quote 👍👍👍

[@deansummerton2577]

Gosh, I love 'you can't race faster without training slower' thank you 😊

[@melissacipres6039]

How do you do intervals? I keep hearing this but I don’t know exactly what to do 😢

[@refatrabadi6656]

I just discovered this channel Thanks to KZbin as suggested . It might have been the word “consistency” that’s been popular lately…already knew about these “secrets” but I like the choice of words you use to replace the old…. And you have a new subscriber….to catch up your videos.

[@jobanski]

😂 you referenced “The Three Amigos”! Every time I say “plethora” I think of that movie!

[@TheFODRunner]

Love this 👌 watched from start to finish, loved how you elaborate on each point! Love the last point as well, so so important about mentality

[@ThisMessyHappy]

Thank you, my friend. I just think mentality is so underrated. Says the guy who didn’t push himself hard enough in the last challenge 😂

[@michaelpapp7371]

Distance Running Session Types 1. Short speed (interval, 500m) 3. Top hat tempo (hold) & (alternate flat/hilly) 4. Longer easy runs (4:30-4:40km) 5. Shorter easy runs (4:37-4:50km) 6. Cross training (alternate) A; Gym (strength & volume) B; Swimming (recovery, activation & volume) 7. Rest when planned for or needed

[@JonsConsciousLife]

Very solid info! I’m looking to break 20 for the first time in the next few months.

[@jakubsokolowski9283]

There may be other videos out there, but it is just so nice to listen to you. Such a pleasure. Clean, structured (not messy), happy.

[@ThisMessyHappy]

Ahh thanks dude. That’s really nice to hear. It’s really appreciated 😊

[@jakubsokolowski9283]

@@ThisMessyHappy You both are just REAL.

[@cdnhawk65]

Great advice. Love how you change the labels to make them make more sense. Must be nice to have easy access to a track in BKK.

[@ThisMessyHappy]

Thanks so much! Yes we’re really lucky here. Having a track is such a huge advantage 🤟🏼😊

[@newbarker523]

Subscribed. Thought I already was!? Great content and love the enthusiasm. I knew the process already, but you've got me fired up and strengthened my confidence in the process.

[@harryatkinson9757]

Good to see the Three Amigos reference!

[@PaulMcGregorVideos]

This is a fantastic video Ben!

[@jaredbowie7193]

Great tips. Best way I have heard the 80-20 rule explained 👍

[@ThisMessyHappy]

Thanks Jared 😊 much appreciated 👍🏻

[@zaaxi7424]

Great stuff, trying to run slower and longer runs once a week with interval training on a Monday

[@mjtriathloncoaching]

Best video on the web 👏👏👏

[@jps5871]

I am strange,I easily prefer hill repeats over track sessions. Love the word recovery over rest.

[@kierenkd]

I know the answer. I know there is no magic bullet. Yet I still watch just in case there is a magic bullet.

[@ThisMessyHappy]

Ha ha I think the magic bullet is knowing there is no magic bullet 😂🤯

[@archaon593]

A whole lot of great advice. I know it, in theory, but still need to drill in my head: avoid that zone 3 limbo.

[@liamliosmyth]

Great advice as always Ben, you changed the way I structure my training with your free plans. I’m very grateful 👏🏼

[@neilsmith3137]

Great content Ben👏

[@GotchARABBIT]

Lol...and then there is me...39years, 1,79m, 86kg and super happy to have broken the 29minutes(🤣) for the first time after starting running 3 months ago, with basically having done no endurance sport in my entire life 😅

[@markknee4421]

Superb advice.

[@ThisMessyHappy]

Thank you, kind sir 😊

[@johnwright8267]

Thanks ben well explained advise for training ,cograts Mary on 10k final great run and loved the sprint and star jump at finish line 😀👍

[@ThisMessyHappy]

Ha ha thanks John. Really appreciate that. Yes it’s so cool Mary gets to run in the final 🙌🏼🙌🏼

[@yiannis_christodoulou]

Nice tips, the point of the mental aspect very important

[@ThisMessyHappy]

Thanks buddy. Yes I think we can learn a lot from the elites. Of rights AND wrongs 😂

[@yiannis_christodoulou]

@@ThisMessyHappy Totally mate

[@michaelb5432]

Excellent tips, thanks Ben!

[@leedaviesfitness]

Love this Ben, I actually made a 5k video a while back with most of these. I also directed them to your plans 👍

[@SeeChadRun]

Great tips! Love the long term perspective!

[@lasserasmussen5522]

I just recently stumbled on to platform and found it very good! Been a runner for 20 years+ but never actually used a plan as yours - consider myself a decent runner, done serveral marathons and halfs. Could you explain the colour scheme please? Blue = easy. Red = hard/intervals. Yellow is in between?

[@boryahL]

Thanks 🙏 I definitely needed it for my 5k time 🤣😅

[@Latteonesugar]

Loved every tip with the small exception of dry needling. Meta analysis conclusions are not flattering.

[@matteast2236]

Do u have any running plans for 5k , my pb 20,43 thanks

[@flyfly2850]

the schedule you showed its for a 10k ..right?

[@thepotatobug6783]

How many trainers do you own?

[@TODO_Uncomment_later]

If i do the work the results will come. If i do the work the results will come. If i do the work the results will come.

[@danielhoffman7414]

Hey guys, do you have an email address? Would like to contact you regarding coaching for some very specific goals.

[@ThisMessyHappy]

Hey buddy, it’s [e-mail] 😊

[@danielhoffman7414]

@@ThisMessyHappy thank you so much 😊

[@lexington476]

0:11 😀😃😄😃😀😀... where do you find this stuff 😃???

[@ThisMessyHappy]

I have a plethora of talents 😉😂

[@lexington476]

@@ThisMessyHappy now I picture Ben as a connoisseur of Spaghetti Westerns 🙂.

[@ThisMessyHappy]

Only the Three Amigos 😂

[@lexington476]

@@ThisMessyHappy oh man, I haven't seen that movie it's so long...

[@jc74435]

Just run more, mostly easy, build gradually, eat enough and rest!

[@ThisMessyHappy]

And smile 😉😊

[@ed1726]

One thing to say, there is some great advice here but you should do exactly as recommended at the beginning and watch other videos to see common themes. There are basics which everyone will agree with, such as you won't get faster if you don't train. Or it's a bad idea to go from a long period of zero intensity to very high intensity. Or that over training is bad. Or that you need to recover. Or that you need to sleep. Then there is a lot of personal stuff which may or may not work for you and the benefits of which are not clear cut and you will likely see a lot of different opinions. Then there is the occasional just actually wrong thing, like dry needling (which is pure pseudo scientific magic). Although it's probably worth pointing out that, for the most part, dry needling won't actually hurt your performance, so even the really wrong stuff isn't so wrong.

[@Bulldogrunner]

I’m after a sub 20 5K, what pace should I run 10x400m intervals at with 60 seconds rest to achieve that time?

[@Simm0700]

Surely that depends on where you're at currently, and without knowing that it's impossible to tell. Currently I'm at 21 minutes and run 22-25 100's on track sessions.

[@Bulldogrunner]

@@Simm0700 would be nice to know roughly if you want to hit sub 20 you need to target X time for 10x400m reps etc

[@mknh2466]

Hi Jack. Can't help you with 400's but thought I would share something else. I've been where you are now and I've broken that sub20 barrier. The workout that gave me the confidence to know that "I got this" was when I could comfortably do a 5x1K session at pace 03:55/km with 3 minutes active rests (jogging) in between. Best of luck to you in your pursuit to break 20!

[@Bulldogrunner]

@@mknh2466 thanks, will give them a try next Tuesday 👍

[@mknh2466]

@@Bulldogrunner Have fun :-) I don't know how fast you can run a 5K now, but if you are too far away from being able to break sub 20, that workout will definitely tell you, i.e. you won't be able to keep the pace at 03:55/km throughout each rep. Then you should adjust accordingly going forward, e.g. perhaps run it at 04:05/km until your improved form let's you go faster. It's important that you're able to maintain the pace through the workout.

[@blaquaman1739]

If I can get under 20 😊

[@BobBob-uv9fq]

Really great information,but lacking in quadratic equations?🙋‍♂️🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@ThisMessyHappy]

That’s the next vid. Dedicated to it 😂

[@samuelgauthier7355]

You seem to forget that a huge part of running faster is due to genetics. Sure training will help but genetics rules

[@ThisMessyHappy]

Pretty sure I haven’t forgotten that! If it was all about training I’d be multiple world champion 😂 in my own head

[@runningonplantsleerp2121]

Gait analysis rests on a number of false assumptions and an incomplete methodology. The first assumption being that your foot strike is somehow a natural unchangeable phenomenon that can be fixed by applying the correct shoe. This assumption is wrong: foot strike is a result of the hierarchy of movement - posture, rhythm and relaxation, or in other words - your technique. There’s nothing inherent, genetic or unchangeable about it. Can shoes fix it? A shoe can adapt to whatever striking pattern you see on the gait analysis “at that moment” but here’s the problem: most gait analysis is performed in shoes! Since it is becoming common knowledge again that shoes fundamentally change the foot-strike, because they alter your posture and your body’s ability to react to the ground, analysing someone in a pair of shoes cannot tell you “how they run”. It can only tell you “how they run in that specific pair of shoes.” Milk isn’t good for runners It May Lead to More Hip Fractures. Other key problems that can be caused by consuming dairy are bloating, inflammation and digestive issues. The sugars found in lactose causes blood sugar spikes, results in inflammation, not only affecting athletic performance but also the immune system. Plus foam rolling is proven not to have any benefits

[@ThisMessyHappy]

Thanks for the detailed response, Lea. That’s very kind. I would push back on just a couple of things though, from my experience and knowledge (for what it’s worth 😂) Gait analysis is more than looking at foot strike. I had a great foot strike and yet was plagued by injury. Because any gait analysis worth their salt would consider the kinetic chain they would analyse foot strike as one small part of the process. The issue for me seemed to be over rotation in my upper body caused by one palm facing backwards instead of inwards. I can’t really work out if your saying gait analysis is good or bad but from my perspective it can solve some very easy to fix issues that, ignored, could cause injury. Not sure about the milk bit. Did I talk about milk in the video? And in terms of foam rolling, define benefits for me? I would define foam rolling as very beneficial but maybe not physically. The thing is, for me, if I feel like it works, then it works. Same with vitamin C drink. Hope that all makes sense? Thanks 😊