HOW TO RUN A FASTER 5K! | Tips from a professional runner!

[@NielsHeusinkveld]

To go sub 30m I found shortening the distance to be most effective.

[@dtrjones]

That's cheating! 😄

[@ЭнрикеЧурин]

Most effective advice tbh

[@skybirdnomad]

From supine on the couch, I can get to my fridge in under 5 min

[@yahyakrisna2358]

I suggest motorbike, sub 30min is nothing

[@DimitriTheBarbarian]

@@yahyakrisna2358you guys are a fountain of ideas

[@simonnice9030]

I just did 19:51 during race day! Sub 20 was a goal I set up after managing 22:29 during the same race last year! It was such a good feeling to actually achieve it! I'm also getting kind of addicted to races and the energy you get from the crowd.

[@trapperbraegger3018]

Congrats on sub 20! That is an amazing accomplishment!

[@fraxx276]

Congrats sub it's not Easy as it seems

[@keizermaatje1304]

I have gotten 21:13 and I feel I will hit sub 20 one day

[@nimi224]

well done! congrats! how much did you train over this year?

[@clumsygolem418]

Bro I did basically the same thing I did 22:31 on the race last year and I just got a 19:45 on the same course the next year!

[@Christian-nm2je]

Dawg 21 min at 12 years old? im glad I watched this, this humble pie is bussin

[@GMMoreti]

Damn... 21 minutes is fast for a 12 y/o.

[@Ray-hr9tb]

What he doesn't talk about is that he was born with a perfect heart and lungs. Runner who go sub 14 minutes 5k's are freaks of nature.For your average human, no amount of training will achieve a 5k that quick. Think of dunking a basketball. For some, no amount of practice will cause that to happen. Freakish physical achievement requires extraordinary genetics.

[@alexanderalekhine2609]

@@GMMoreti It's not that fast. My eight-year-old son could run in the 23's (maybe he was nine, I can't remember, this is two decades ago) and he wasn't that talented, didn't even make varsity in high school. He did win a lot of age group races for a while because not many young kids actually train. Then he started coming up against talented kids who trained and it was over for him. I think he ran 17:xx at his best in high school but his school had a good team and he also had some injury issues so he was never varsity. He did win a high school mile race once.

[@MDesgrange10]

I’m 13 and run low 20’s 💀

[@JTJ10-h3w]

I saw a 10 year old that ran sub 18

[@MrSupernova111]

I used to run a sub 20 minute 5k when I was a teenager. Today, many years later, I'm horribly out of shape and trying to get back into running. In two months I've gone from a 12 minute mile pace to 10 minutes. Still horribly slow compared to my younger self but the improvement is encouraging. A couple of years ago I went too hard and got a stress fracture so I gave up running for two years. I learned my lesson and focused on recovery this time around. The goal is to get to a sub 25 minute 5k over the next few months. Winter is coming so I'm not sure how much running I can do once it gets cold but I plan to keep at it as much as possible. Thanks for the tips!

[@kisthebestestletter]

Thats amazing man

[@joelmartinez2668]

Just ahead of you but with you! I was fast in high school but now im 32 and 190 lbs. After about a year of running now ive gone from 12 minute miles and knees and hips hurting each run to running 830 miles for 3 miles the other day! I was dead and it was mostly downhill but progress is progress

[@theegwols7562]

although winter is near i’d suggest trying to get a decent amount of runs outside depending on how cold it is. layer up and get more adjusted to the weather again as it will help you be a more well rounded runner again

[@eemfunnyasf]

Cmon man who stops running in the cold? I’m from the US so we have just about any weather you can think of, that never stopped us in high school. Even now i’m ready to run in 100+ degrees or 50 and below. It’ll condition you truly😂

[@caslone88]

Hopefully you’re still at it. I ran my fastest 5k at 35yrs old. Thought I ran it when I was in high school. Keep going and get back to where you once were. It’s still achievable

[@trapperbraegger3018]

I really like how you said that race day is just an exhibit of your training and a way to showcase your training. I need to shift my focus to this. Solid training makes race day less stressful because "the hay is in the barn". Being signed up for a 5K race motivates me to train, but I need to see that the consistent training is the real accomplishment. A great race time is just the icing on the cake. I only run 2 or 3 5Ks every year. I ran it in less than 20 minutes once as a teenager. My times as an adult have been between 25:30-30:00, depending on my shape and how I've prepared. I got my "adult PR" of 24:41 on my 42nd birthday last year. I'd like to beat that again this year! Thanks for the tips!

[@sebastian3004]

Join the local run club. I feel like I am doing 5k event every week because I can't run like a loser in front of bunch of girls lol. girls will motivate you for sure haha

[@gustavogo2915]

@@sebastian3004simp 🤡

[@lionheart4552]

We have the Parkrun In the UK & I believe It's also In several states of the USA. It's a free 5k race every Saturday morning. It's a good event to test yourself every now & again with no pressure .

[@sebastian3004]

@@gustavogo2915 because you are gay?

[@AriZonaTeaEnjoyer-kt9eg]

@@gustavogo2915u need a gf desperately

[@henzillac1224]

Great coaching changed my training, mileage is very important but is very dependent for each person. I'm a high school XC runner and just broke 18 my first race of this year going from 19:27 last year to 17:53 , most IMPORTANT thing is consistency and is the best way to improve

[@klapaucius515]

Be consistent but doing what :(

[@klapaucius515]

Would you mind if I got trained by you?

[@henzillac1224]

@@klapaucius515 Consistently running, and training almost every day, the exact training is different for everyone though so i would recommend finding a good coach however you can

[@roryfollinpiano2161]

@@klapaucius515find yourself a local running club and join them - that’s usually the best thing to do

[@rectime1333]

I was literally trying to find a video about you explaining how to run a faster 5k yesterday. Thank you for making this

[@Błiz.mp3]

Hey! High school XC athlete here. I totally agree with a lot of the things you say in this video, especially the mileage. Usually I clock in around 30-35 miles per week, with the occasional 40, with 6 days a week of training. But yeah progressive overload is very important when it comes to running, as with lifting weights, increase things slowly! I started workouts in June and I could barely run a mile at an 8:30 pace without cramping bad and getting tired. Nowadays, 2.5 months later, I just went on my longest run of the season today, as of writing this. This run was an hour straight, with 7 miles clocked in, while feeling much better. My 5k time has gone down from the 27's to 20:24, and I still have about 6 races to go as of writing. Aiming to break 20. A great coach is also pretty important! Very fortunate to have a coach who has raised our team to be state champions. (We won Ohio State Championships last year, giving us our very first state title.) Very informative video, will be coming back to this after the season ends in November to show my progress in the second half of this season!

[@klapaucius515]

Woah, super jealous of you XC athletes, I wish I could afford a coach.

[@Błiz.mp3]

@@klapaucius515 Just join a high school team, that's what I'm currently in. I'm a freshman in high school I couldn't afford a coach with actual money if my life depended on it yet lol, but yeah if you can get a coach, it is a good option, especially if it's a really good one. But if not, don't fret! You can still succeed being your own coach.

[@klapaucius515]

@@Błiz.mp3 thanks! I'm trying my best, I read a lot of running books but it's hard there are a lot of quirks. It's not just run more and everything will sort itself out.

[@sammym5142]

I'll add a piece of advice that worked for me back in high school in the 800m but focusing on FORM during your race can also be a simple way to shave off time without so much effort

[@RamssesPharaoh]

Sound advice from an ongoing legendary athlete 👍 Thank you, bro. Good to have you back consistently.

[@jaycebrighthammer1303]

Now I know why I'm starting to loose passion on running cause I did train too hard this week, running sessions doesn't seem to excite me anymore like before.... thank you in a reason that I have now the Idea on how to negate it❤

[@trevorturner8037]

I went from a 56:42 in the 5K to a 1:27 thanks to this video!

[@talentlesscommenter1329]

real

[@VitaminVelocicoaster]

Damn 1:27 thats crazy

[@Vid_Master]

what car did you drive for it?

[@jooo28]

@@Vid_Master Mercedes W11 with DRS for the whole 5km

[@liamcahill4955]

@@jooo28 No, what car took 56:42?

[@L0Ls0ul]

I started running at least once a week at the beginning of the year (before I was running 1-2 times a month max). I've been increasing my weekly mileage to 10 (up to 15 sometimes) miles per week and it helped me get to 22:30 5k and 1:52:30 half marathon. Excited for the future I'm still just starting out

[@kyrobinson541]

where’s my cooking video :(

[@ChrisGotDeleted]

poor ky just wants his cooking video

[@shrankai7285]

We need a cooking video

[@iqabode6959]

Thanks man! Glad to have youtube recomended this video for me useful advices👍 keep it ip I was watching you live wining the U23 champepnchip in espoo i still remember you! looked so comfortable and very brave to thave the lead early on and finish Strong! Im 1:06 half marathoner not profissional but would like to hear more from you about 5km workout sessions

[@KateMorganStyle]

I can knock out a 19:00 or so without too much work at masters age, and am working on my 15:00, and I know the answer for me is working on my stride and speed. I was in the army so it’s really about minimizing injury.

[@dimitar297]

As a female runner with a larger than average bust I can totally relate to your advice vis-a-vis pacing and mileage.

[@davidgrout1056]

This video was originally 22 minutes, but with good editing technique he got it down to 13:51

[@chrisdidonna7371]

Havent run a 5k in ages but my best was 17:39 on the track just after my freshamn year of hs. Back when i used to run

[@camdonlarsen1422]

Thanks Charles! Exactly the video I was hoping you you would do. some future ideas I would love to see you do on this channel would be an in depth Nutrition and Hydration video (I know it's different for everyone, but my stomach struggles with high milage and i'm sure you have at least a few tips) I also think a video on your pre and post race "rituals" and how they have progressed throughout your career would be fun and informative!! Love the content, Keep It Up!

[@lukevirtualgameruk3523]

don't be silly if they was that fast they would be pros there doping not trolling or hating its a fact. They don't try out as can't pass the drug test.

[@camdonlarsen7142]

@@lukevirtualgameruk3523 What? that makes no sense related to what I said

[@lukevirtualgameruk3523]

@@camdonlarsen7142 Your new to running and a fool to watch a video like this and think there that fast and not a pro. Your learn some day if you stick with running.

[@saladaufdieeichel]

Started running in April with the goal of going sub 25 in June. Managed 22:37. Last time in doing a diagnostic 5K 3 weeks ago I was already sub 21:00. Hope I can go sub 20:00 soon.

[@atthetop8986]

thank you from france I'm currently training to try to win the french cross country championship you're youtube videos really helped me

[@atthetop8986]

(i'm in junior )

[@dylanneedshelp]

Charles, You gotta make a recap of your full collegiate career just like how you did for high school

[@DanielNowak-xj5oc]

Awesome 💯 solid advice thanks Charles for posting this !

[@trainwellracewell]

I had the pleasure of running in the 1988 Oregon state high school cross country meet in Eugene with my team. We finished a disappointing 12th of 18 teams but I’m grateful for the experience

[@bjarczyk]

I lived in Eugene for 11 years and went to UO. I miss running in Amazon park on the mulch!

[@stormyplatypus]

Great tips mate! Just got back into running.

[@oliverfrankel8193]

Thank you so much chuckie in the hours since the video publishing i knocked 30 minutes off my 5k. going for another 30 tomorrow!

[@laboratoryteach]

you got this

[@jonahmays]

Stay on the grind man, you’ll hit -40 soon

[@artbyjero]

minutes??

[@stevenmiller4397]

Lifting and strength training video please sir Charles

[@david14431]

5ks are so hard! 18:20 runner here but I’m more of an 800 guy. Got a pr by 0.4 seconds at my meet on Friday but hey our small homeschool D3 team beat a big D1 almost every year state meet qualifiers.

[@david14431]

@@wawababychatham great job way to grind even at 55

[@david14431]

@rodzerick_airsoftentertainment that’s a great time for tryouts and 8th grade. Yeah we raced last Friday august 18 and have another race today now august 22

[@lukevirtualgameruk3523]

Don't be silly if they was that fast they would be pros there doping not trolling or hating its a fact. They don't try out as can't pass the drug test.

[@why8308]

@@lukevirtualgameruk3523what are you talking about? 18:20 is nowhere near fast enough to even score in a JV meet (at least in my area), and definitely is not on a professional level.

[@lukevirtualgameruk3523]

@@why8308 I’m talking about these sub 15 sub 14.

[@kevincruikshank9371]

You resonate well with my HS athletes!

[@venomburak]

I ran the 5k in 21-22min when i was 12 and 13 years old. Now i am 31 and i havent done any running for many years. Today it takes me around 35-40minutes and i need to walk here and there while doing the 5k because it is too tireing

[@JayCobb-h4p]

My first year running cross country i didnt know what i was doinf just following the leader.my first time running my was 18:12.by my senior year i cut my time down to 16:34. I finished 5th at state in kansas in 1A-2A .but after high school i worked alot and very hard and never ran again .i m afraid at the age im at i would have a heart attack if i ran today .

[@danielhutchinson6158]

Thank you Charles. Grateful.

[@lostinthewoods3820]

I have been running since I was 11. When I was 38 I set myself a target to run sub 40min 10K before my 40th birthday. Despite clocking up 6400km in two years I have never managed to go under 40min. 6 years later with the consistent training of 4-6 runs per week, I can do a parkrun in just under 22min. Now I have a new target to break the 3000m W75 world record within 6 months. With your guidance, I believe I can crush it.

[@scottnassler]

To each their own. Our coach told us not to train further than our longest event, but go fast.

[@MrTakin00]

That’s an easy way to burn out. Plus makes your pacing horrible for your longest race. It made me burn out in high school because my training was just run hard. 800m time improved immensely, but mile and 2 mile race plateau

[@pedrocabral159]

Hey Charles! what a good video, wish you could make a gym routine video!

[@Lyles_VFX]

Thx for the video. I’ve dropped 7 minutes off my 5k time in a month

[@Lyles_VFX]

@rodzerick_airsoftentertainment just running every single day and workouts like my 5k time in July was 31:10 and now it’s 24:37 and I did that on a fartleks day

[@ThePoignantPoet]

@rodzerick_airsoftentertainmentI’m wondering the same, because that’s really impressive. I also would like to know what was his before and after time.

[@Lyles_VFX]

@@ThePoignantPoetmy before time was 31:10 and my after now is 24:37 but my first actual meet is tomorrow

[@mad.finance]

​@@ThePoignantPoetsteroids

[@Bruh01234]

@rodzerick_airsoftentertainmentprobably had a really high time before making it easier to drop

[@Esther_Grace]

There’s a lot of runners on here so I have some questions. I ran 5ks when I was a teenager, just because I thought the races were fun. I never had any formal training. The last race I ran my time was 27 min. It’s been about a decade and I’m still pretty fit but have gotten a bit flabby and I suffer from migraines, so I went back to running every morning because it helps with my head and I want to tone my body. Yesterday I did the 3.1 miles in about 31 minutes which was right about at my breaking point. I’d like to sign up for a 5k in December to motivate myself but I’m a competitor at heart and don’t want to do it unless I could at least set a new PR. With daily training, basically just running the 5k every day (keep in mind I’m an able bodied person, 5’9 /142 lbs with muscular legs, but I’ve never been naturally fast), what is a reasonable goal for a December race? How many minutes do people who aren’t advanced runners shave off within a period of about 3 months?

[@kierangilleland3552]

The most important part is a training plan, running a 5k as fast as you can every day isn’t good for your body and it will not make u much faster, I’m a highschool runner that’s running about 50 miles a week, training for a 5k every weekend. I usually do a longer run on Monday at a pretty relaxed pace, then Tuesday I do a workout, I would suggest a tempo run which would be probably 2 miles at what you want your goal pace to be, it’s okay if you don’t meet that. Wednesday I would do a recovery run, this is not fast whatsoever, so do a very relaxed run that will shake out all your lactic acid that you built up on Tuesday, thursday is another workout that I would change it up with like 5x800 meter runs at your goal pace. Friday is another recovery run, and Saturday is either race day or a workout, if it’s not a race I would suggest 3x1200 meters, you can mix it up with really whatever workout you want including 400s 800s, 1200s, mile, or 2 mile, and then once you build up that more aerobic strength you can even go to 3 miles. Sunday is a day off or very short light run.Good coaching is important, last year my first race a ran a 21:05, now my goal for my race this weekend is to break 16:30, staying consistent is key. If you stay consistent and make sure u give your body days to recover, you will meet your goal

[@klipklapklop3359]

Bros first 5k is already really good timing 💀

[@dylanneedshelp]

Love the videos and have been a fan for a long time! Hope to someday Race against you once I get to that level. Not there yet tho.

[@soul_headshot]

For me 70mpw is the most I can do while lifting weights and I like both to the point where it is what it is. I go for sub 17 any day I want in 5k so I feel like that’s decent enough

[@DomRitter1996]

First ever 5k was 28:30. I have never run before. Hopefully I remember to report back in 3 months.

[@Samuel23581]

what is your timing now

[@gavinmilburn4439]

Dude that is crazy my first ever meet my freshmen Year was a 25:06 and my junior year last year I ran a 19:01 I'm a senior now but my season just started so I'm not really gonna mention anything about this year till it's over

[@joeycamblin182]

whats that song in the beginning?

[@fluorophoremusic3679]

I'm not sure if I'm an anomaly. I'm a 35 year old guy who's been running for 1 year, as of this month andr consistently run 65-80 miles per week for the last 2-3 months. I run 7d/wk....Most people I meet at local races (even fairly fast ones) barely seem to run more than 35-40 miles per week--which is odd to me. The reason I run the mileage I do is not just because I think it's good for my development this late in the game (which, I do believe as of my results...that it has been)...but, I just NEED to run every day...and most times that I run I really need at least a good 10 miles to clear my mind. Most of my days are 10-12miles at a fairly reasonable heart rate (140-150bpm; avg 145ish bpm)--1-2x per week I will do a hard paced run which puts my heart rate around 165bpm...usually about 30-45min at that intensity--1x per week on Saturdays I will run around 16-20 miles depending...most of it at a reasonably easy pace, but I will often pick the pace up for the last 45min-1hr of those long runs getting my heart rate into the high 150s-160s. I can fairly easily run a sub-20min 5k right now...but, I'd like to get into the 16:xx realm within a year or so. I'm not sure if it's possible...I'm thinking I need to start getting to the track for faster intervals/repeats to build more speed because my aerobic capacity is fairly decent for only a year of training.

[@shanegill5091]

Drop your mileage for 2 weeks and I promise you'll knock 90 secs off your 5k best.

[@alexanderalekhine2609]

It's not "odd" that most people run lower mileage than you do. The mileage you run would get most people injured--they simply can't do it.

[@luigifederici495]

For me finding the time to do all that mileage is the hardest thing. Im out of the house for 10 hours a day for work, so could maybe manage 10 miles a day. If i spent zero time with my wife and let her do all the chores after work. I usually do about 5 miles a day and up to 15 mile long runs on the weekend but unless running becomes my sole focus in life (which its not) i suppose im at my limit

[@fluorophoremusic3679]

@@luigifederici495 I get it, man. I'm in a very unique situation in life compared to most at my age. I'm 35 years old, a fairly late PhD student--I'm all but dissertation at this point and thus spend my time doing lab work as a grad research assistant. I'm not married...I live alone in a studio apartment. I have minimal friends here. All of my family and most of my friends are in other states, including my girlfriend. I don't really go out. I live walking distance from my lab. Thus, I'm in an opportune situation in life where I can dedicate a great deal of time to training, cooking, eating, sleeping. This isn't the norm for most and I'm trying to take advantage of this period of my life. Some day, I may be in a similar situation as you where I have a wife...relationship obligations...a more demanding work environment etc.

[@calebbrunson7120]

You have a great aerobic base. It seems you need to build off that by adding higher intensity training to reach the full potential which that mileage and high end aerobic work has created. If you use a seven zone system then do intervals in Zones 4 through 6. Also, do maximal sprinting once per week.

[@bazps9075]

I was searching for this 5k tips videos this morning but all I was getting was spencer brown videos. thank you.

[@GrantRobinson-du6vi]

My freshman year PR was 19:00, so close to sub 19, Im hoping I can get maybe even sub 18 as a sophomore, as I’m still very new. Its so much fun though

[@nel6578]

Khublei shibun bah....

[@MrJeremydb91]

I mean…you started at 21 lol most of us not there, but good tips! Thanks!

[@PiggyLovesOllie]

What cross spikes do you recommend!?

[@endurodadclint5377]

I ran 18:05 when I was 30 . I use to do short fast races but now I I do long distance triathlons and I’m trying to get back to that 18 mins PB at 40 yrs old . Just did sub 20 mins for the first time in 4-5 yrs . Pretty happy but 18 min pace seems 😮well very hard to get 😂

[@Vinny2mi]

30?! Damn, my best time was 19:27 for my junior year. It was my first year in cross country and uhh I'm still a junior lol my last race for XC was just yesterday. But wow can you tell me what you do to keep in such good shape after all these years?

[@Grzybek007]

30 is the pick of physique for men. @@Vinny2mi

[@pictureus]

Improved 4.8k ~ 5k from 46 minutes (134 KG) down to 27 minutes (104 KG) and will continue to try to lower it. I try to jog every other day.

[@rune552]

Don’t make the mistake I did. After falling in love with running last year during cross country season, I spent the following summer by training the best way I thought possible: a crap ton of mileage. I was running 12 miles a day, and the. When I got into the next season, it was an immediate switch to faster, shorter workouts. I got asthma because of the switch, along with a lot more problems, and running a lot of mileage barely helped more than hurt.

[@klapaucius515]

Well how to not have that? Video suggests run more, as much as you can.

[@robinbauer1975]

you really started the open one piece speedsuit trend. (nordas, and many more) do it like you

[@aurorecovers]

I really enjoyed your video 💗👍 You convey good energy with your smile too 😊 New subscriber from France :)

[@MrKarlozz]

Great tips, man! Have to admit I'm surprised by your accent though. I assume you grew up in the US 😄?

[@connerrodriquez8092]

You will do great at the Marathon level! You should consider that in the future. As you get older short distances may not be your advantage.

[@benbwaite9858]

Have been running about 37Km/22Miles a week for a few month now and my quickest 5km time (parkrun) is 16.42 @ 84KG/185Pounds

[@rohit4fitness]

🎉👍👍👍

[@charliesalazar3119]

Congrats, pretty fast for that low milage

[@k1ngn1ko]

Impressive

[@stiizy_LowAsf]

How tf

[@ezramarkos4957]

wow that is extremely low mileage

[@11_Hussain]

Whats the music name on the start of the video?

[@samyeargan347]

@charleshicks I’m in high school I run cross country and track I need advice how to get faster my goal was to get faster how can I get down to a 13:22

[@kevincruikshank9371]

Are you racing in Budapest? Is so, why not ? Would love to see you there. Thank you for your inspiration

[@Accentors]

how do you breathe naturally without any sound? I find that during hard race pace, i seem to be breathing very hard loud.

[@mad.finance]

Years of training. Your heart gets bigger and more efficient

[@Naah732]

Don't worry about that. Kristian Blummenfelt Is a heavy breather yet super strong and fast

[@Bbles]

Practice, practice, practice. Everyone has different techniques gained through natural growth. Thats not something you should worry about training if youre running consistently

[@reynad5]

When do you do your long runs? How many days between them?

[@connerrodriquez8092]

Thanks for the tip!!!

[@kyndiengdoh1607]

Please do rply how many years it will take time for the beginner

[@SatoriRunClub]

What a great video

[@iben1]

Right on time

[@shrankai7285]

6:06 calculator in description for workouts?

[@charleshicks]

added!

[@uncleian0549]

From your opinion is getting a specific pear of shoes to wear on tempos and mile/2k repeats actually worth it?

[@jonahmays]

Idk about him but I’d say yes

[@lukevirtualgameruk3523]

Guys no hate I been running 30 years and love pb smashed but don't be fooled loads are doing this by doping do you really think you can do this without doping if so why not a pro.

[@asherrichards6096]

Im new here, just wondering are you British and just have lived in the USA for a long time hence the accent or are your parents British

[@worldathleticchampionship2794]

Thank you sir🥰

[@dhewo9016]

Hate sprained ankle it’s impossible to run on 😭

[@frostedflakes55]

Don't run on sprained ankles or you will get bone spurs which will mess up your ankle mobility.

[@dhewo9016]

@@frostedflakes55 too late lol

[@samb6977]

Can you open a PO Box for your fans? We would love to send you stuff!!

[@jonasharestad7664]

I do 7.6 seconds in 60 meter. If i convert this average speed to 5000 meter I’ll finish the 5k in 10:33. Pretty happy with that. 1:29:00 in the marathon is also decent, wow i break 90 minutes in a marathon.

[@JayCobb-h4p]

Dude there's a big difference in sprints versus long distance.the best distance runners just broke a record 14:03.u can't sprint the entire 5k distance .if u can my hats of to u.but maintaining a strong pace to finish at a good time

[@jonasharestad7664]

@@JayCobb-h4p i must have been drunk when i wrote that comment

[@rajmathew6220]

Sub 14 5K is incomprehensible

[@l3onoxide]

Thanks

[@pubg-bc3kg]

Bro my 5k time is 18.40 now it is possible to run in 17.00 minute in 1.5 month and how please reply

[@kisthebestestletter]

you think 24-> sub 20 is doable by next august?

[@klapaucius515]

Yes and no

[@kisthebestestletter]

@@klapaucius515 fair, how come?

[@kisthebestestletter]

22 30 at last meet

[@Grzybek007]

too much. I was very happy go for 20.40 from 22.30 last year. But everybody is difrend.

[@DavidHudman]

LOL, figured that slow time was from when you were a much younger guy

[@marksmyth5505]

I am 51 and recently did my first 5km in 19:57 is this ok for my age or can I do a lot better?

[@thomash.larsen6932]

Under 20 minutes are great for your age 👍 What's at's your secret?

[@_Rafiki.]

😮 that's crazy fast for your first and for your age. You must be a natural or have a high aerobic base for another sport (cycling?)

[@k1ngn1ko]

That is crazy fast for a 51 year old

[@billa8083]

Come on you know you can do better. Train smart and go get 18:??

[@marksmyth5505]

Thanks guys,I kept doing speed sessions like 6x 1km with 2 min recovery in between and 10 x half km.I did a 10km on Sunday in 42:46 😊

[@Good13man]

I love this!! 💯💯

[@derickocrusher]

Does anyone have a recommendation for a good running shoe? My ideal budget is under $150... but.

[@joshua13-7]

ASICS novablast 3 is a very good trainer that can do anything, workouts, easy runs and even races (that’s like $110 in uk )

[@derickocrusher]

@@joshua13-7 thanks

[@charliesalazar3119]

Takumi Sen 9 for 5k in the road 😉

[@xandersteele2407]

Genetics helps quite a bit too

[@IndieSamy]

1. Genetics 2. Training 3. Supplements 4. Running form

[@oman9492]

I only run once a week as i prefer a calisthenics body to that of a 5k runner. But even once a week you can break your pb on most weeks. Its abit like mike mentzers theory of going to failure but alot of rest. Just once a week is enough. My pb is 16.47. Very hard at 85kg.

[@patricksofficial4011]

that 85 kg makes different ! well done for your 16 minutes 👏🏻

[@SotaMaehara]

Epsom salt baths - niche stuff 🤝

[@somerandomguy4943]

Yes🔥

[@wtalangtalang556]

How many year it take to run sub 18 5k

[@crystalizedExposed]

depends

[@brockeleyshorts4892]

w vid

[@gypsydanger8395]

Shout out my boy Loic in the U23 race!

[@renepalacios7648]

What do you think about a plant based diet rn the time is 17:00 for a 5K

[@lanceboullion9888]

To get a lower time, I've tried buckling my seatbelt and starting the engine and it's really effective.

[@Ruigi01]

When his slowest 5k ever is your goal

[@marcjohnson7669]

Strava! Strava! Strava! We want to see your runs

[@carternorsym9362]

Some of these guys don’t use Strava cause being widely known on the internet and people have the location of you’re usual runs can be dangerous.

[@matthewkubler05]

Bowerman doesn't allow athletes to use strava.

[@dimka11ggg]

@@matthewkubler05 But why?

[@mad.finance]

​@@dimka11gggtraining plan is an important point of race strategy

[@PolkaPig578]

Do I have to be that scrawny to do this? Ain’t no way I’m getting scrawny and losing my 225 plus bench.

[@listrahtes]

11:29 You can more or less calculate 0.8 seconds added to your race time per kg. This is very rudimentary. It builds upon collected data by a famous german running coach. So loosing 10kg is kinda big deal if you want to get competitive as that is an edge in speed that can make the difference. It's all about how fast you want to get at what distance. I would say that for a sub 19min / 5k you can have quite the muscular built . Much further down with a big size is mostly done by PED like the CrossFit guys They are all on Epo, roids...etc .

[@Clanlesscavgaming]

Wish carti would just release the leaks 🦇

[@yash_umesh]

Sub 30 is easy i should try 25

[@efendyyusuf79]

My 5k just 25 :02 minutes in July I'm 45 year old I hope under 20 minutes before 50 year old

[@Emschough]

I would LOVE to run 21:07