HOW TO RUN A FASTER 5K - Training Plan & Workouts

[@runing8044]

Great, my pb 18:30. Running just for 2 years. From Iran 43 years old and i want to become better Thank you

[@vpustote]

Wow!! I've been watching tons of "how to improve your 5k times" videos and this is by far the best one. Good on you turning it into an interview discussion. I got way more out of this than anything I've seen or read. Very well done!!! And much appreciated!!!

[@JustDinosaurBones]

Do a long run, do a tempo run, do a VO2 max workout, once per week. All other days run easy. Maybe one day off per week. Two easy days following your VO2 max workout. Stay on top of your strength with accessory weightlifting and core work. Don't run your tempos too hard. Don't run your easy runs too hard. Do this for months and months and you'll make great progress! This was a great video.

[@Shevock]

Great video. As a middle aged amateur, 5k is my favorite distance. Long and painful but not hours of racing and here you can find a bunch of road 5ks throughout the year to run and support local charities and high school sports teams, etc. It took me a year and a half to get down to 30 minutes (my pb is as of early October, 30:08) and I hope to get that down to the 25-26 minute range by the end of 2022. Running a half marathon helped me get to my current pb, I guess because now I can run slowly for 2 and a half hours every other week, whereas at the start of 2021 my long run was just over an hour. I live by a high school track so I added interval sessions (VO2) early on, as I felt comfortable running on the track before I felt comfortable running on the road (other middle aged folk use high school tracks for jogging and walking here in Central PA). Repeat 200s are fun because I can get my watch to read 5 or 6 minute mile if only for a few seconds. Lol!

[@SedatKurtulus]

Vlad and Metthew, Thank you very much...

[@kevinAuguillard]

16:02 is my official fastest 5k and I'm on track to run 15:40 in a month. Hoping to run sub 15 by next year. I made a lot of progress last year before I noticed achilles issues, so I stopped and allowed it to heal. Now I'm feeling great and recovering well with 20 mile weeks instead of 40-50mi.

[@jxy5484]

did you just cut down on all of your easy runs? Are you still doing low milage?

[@jimmyhart3191]

You don’t need 40-50 miles for 5k, get in more workouts, settle mileage at 25-30.

[@v1kng99]

My pb is 28:23 for 5k. 220 lbs 33 years old. Thanks for the advice

[@Blades-fm6ck]

Love the split screen graphic during the interview. Very clear advice, cheers 👍

[@WKeyz21]

My 5k right now is 18:06, I'm a sophomore this is my first year in cross country but did track as a freshmen. I want to try to be one of the best long distance runner out of the history of my school.

[@malcolmfarrelle6]

I started running aged 53, 3 years ago. My PB is 21:29 and I'd really like to go 20:xx, I think then I could consider myself to be a runner. My limit seems to be lactate tolerance, in a race effort My breathing is quite easy, I can engage I conversation. No way can I get to the point where I can't answer questions. Any tips to get me working hard enough that I can't talk?

[@MihaiGoRunning]

Great advices, perfect video as I'm training now to set a PB for this distance, under 18:37 this month. Fully watched with great interest! 👍

[@Albinodragon80]

15:30 from 20 years and 50 lbs ago. My last 5k was around 22:00 (41 yo and 210 lbs) but would like to get back to sub 20 in next few months.

[@lean2281]

Any proof of that 15:30 ? 🤔

[@Albinodragon80]

@@lean2281 yes

[@lean2281]

@@Albinodragon80 let’s see it

[@Albinodragon80]

@@lean2281 disappears when I post link so give me ur email address

[@toby9999]

​@@lean2281Why, what's it to you? Seems like you have a rude attitude.

[@josephmader1343]

I'm 24, been running for about four years but decided to make it a hobby 1 year ago. My best 5k is 21:35. This year I want to run a sub-20. I also ran my first marathon a few months ago and I want to run at least three this year. Happy running y'all✌️

[@VladIxel]

Keep it up, you got this!

[@JBMass]

Some great content here. My son is struggling at the 18 min 5 k pace at races and trying to increase his speed. He ran his first marathon in May 2023 at the age of 17 in 3:53.08 and when he looks at his running he has a never ending engine at 6 min to 8 min paces. Finding the speed has been his biggest challenge yet. He has sectionals in a couple weeks and we are hoping this mental struggle is something he can conquer. Thanks for the content!!! Congrats to the stud on his records! Cheers and #FirmHandshakes

[@JBMass]

Road 5k PR is 17:49 XC PR 18:08 Unofficially ran a 16:49 5k on a practice run during this past summer. Able to run 4:45 ish mile times

[@stuartgunn5350]

Only found your channel few weeks ago but love the content! Gave up smoking 1st January aged 29 and have taken to running every other day and have my first ultra next year, keep the videos coming!!

[@ColinBFClarke]

I'm 30 still smoke but I run a lot

[@ZeldaFitz]

52 and my PB is 19:02, I want to get anytime with 18:xx in front of it. Hoping it will come by the end of 2023.

[@ZeldaFitz]

Pulled off an 18:57 two weeks ago. Task complete!

[@SASA-ko6ps]

Great tips thank for your help. I start run 2 years ago My pb is 18.50. Iam 37 years old from Saudi Arabia

[@shnabz1]

Another great video with some good info. Current PB is 16:30 from 2019, and ran 16:40 this year but hoping over the summer track season to break 16:30. I’m interested to know any gym weighted activities for building 5k specific strength. Cheers

[@vlid0]

Mate, I just looked at your profile and you turned from 157kg person to a 2:47 marathon runner - that's insane! What kind of plan did you use to go sub 3? I'm currently at 3:17 and want to go sub 3 on my next try in April next year. Thanks

[@ChadBolton-os3oh]

23:38 is my PB right now and hopefully get to sub 22 but end goal under 20

[@coreykiss2653]

Thank you Vlad, I I found this very insightful! I'm shooting for a 5-10k PR this winter coming off a mountain running season. Ran 17:51 5k on Jan 1st. Going for sub 17 next year :)

[@tomjojic2724]

Great video and thanks for the training plan. PB so 20:22 and I want to run 19 min or faster.

[@123mnolan]

Just did 20:35 recently for a 1:03 pb. I was in a world of pain though. Got injured a couple days after, then covid 2 weeks after that. Back again now but recovery is slow but I would love to target a sub 20min 5k next summer. Thanks for the plan and video.

[@williamcoffin2360]

Excellent video!! Thanks so much for cranking this out

[@samuelloy8566]

Yet another awesome video Vlad, you never cease to amaze me mate. Currently in a raw speed building phase of my running as I’m trying to get quicker in my ultras. Currently I am working on my 5k time (excellent this vid has come out now) with my PB being made last weekend of 18:12. My question to the legend himself is about the different breathing techniques in different distances. I have started experimenting with nasal breathing in my long runs and have seen huge improvements. Have either of you experimented with this type of thing and do you have a strategic way of breathing in different distances?

[@VladIxel]

I personally keep breathing super basic, i went through the same phase of testing out different breathing techniques few years ago and in the end as long as you breath from your stomach and not your lungs you will do well - i open my mouth wide when i need more air and the other way around. I do think that nasal breathing on easy runs and long run will make you fitter as you get less air requires a bit of practice and getting used to it. what ever you do just make sure in races you breathe from your mouth

[@br1zzone11]

Huge info.. I needed that!. Thanks alot

[@vikroy3777]

Nice one bruce

[@DJazium]

Amazing! Thanks for this.

[@emf6621]

Fantastic video. Thanks Matthew and Vlad!

[@ryannoro3697]

Simple and solid. Thanks for uploading this

[@dwyt]

amazing video thank you

[@lurker916]

Another great vid, cheers Vlad!

[@runnerfromhel]

Perfect timing with the video Vlad. I'm currently making an effort to improve my 5K from my PB 20.44 to sub 20 min. Are there any specific weight training exercises to build more power for a 5K? Cheers from Finland.

[@sylvainbauge]

Plyometrics are good exercises to increase power. Frog jumps, single leg hops, box jumps, etc.

[@Shevock]

Good question. I come to running from lifting and I feel like running hills is a good way to build running strength. My lifting makes it so I don't get injured as much. But maybe it also adds some to speed. I mean I can always kick at the end of a race, but it's not like weight training strength uses the same muscle fibers as mostly aerobic running.

[@runnerfromhel]

Well, a good kick at the end of a race might give some extra momentum for a new PB right?@@Shevock

[@sylvainbauge]

@@runnerfromhel The 5k is mostly aerobic (95%) so you'd better train your aerobic engine rather than focusing on sprinting at the end

[@juiceedits0999]

In addition to strength training in the gym, I would recommend sometimes adding hill sprints like 6x45" with decreasing rests of 5 to 1 minute. this will give you a good improvement in the strength you need for running

[@peterfleming4967]

Thanks for the tips guys.

[@JonniChin]

Thanks Vlad. Can you do a video on mental aspects of running? What goes through your mind when things get tough?

[@VladIxel]

Good idea! Will do

[@mmannozzi06]

Amazingly helpful tips! Cheers, mate!

[@VladIxel]

🙌🙌

[@barbbroad7130]

This video is great!!! Thanks!

[@Kelly_Ben]

Another great video! I was good with #1, then 2 and 3 reminded me of why I transitioned from 5ks to 50ks. 😆 My asthma makes sessions like that pure misery. Snow and ice are on the way here, so I decided to work on my half marathon time, before transitioning back to 50ks in the spring. Would you be able to do a video on that? Also, it's 9 days after my first marathon, and I felt great 2 days after! Love my Bix Recovery!!

[@NTC_LuNcH]

Ran a 17:37 at end of 2022 as a time trial, aiming to run 16:30 at end of 2023

[@NTC_LuNcH]

Hey Vlad I just wanted to give you an update!! I ran a 17:37 for 5k at end of 2022 and set a goal to run a 5k in 16:30 at end of 2023. First race of the season in March 2023 I ran a 16:54! Looks like my goal of 16:30 is well within the cards 💯 🙏

[@sinangursoy841]

Thanks for the video ✌

[@livelivetothephil]

Great stuff Vlad! Absolute gent 👏

[@VladIxel]

Thank you 🙏

[@roughrafael6295]

My PB is a 17;03!

[@VladIxel]

Sub 17 next year 💪

[@blaquaman1739]

Current pb 21:13 next year I’d like it to be 19:30

[@TheWolfAkella]

Есть пример тренировочной недели👍

[@itsmecrabby]

Thanks 🙏

[@vikroy3777]

Good content

[@greganikin7003]

Vo2max should be 1:1 work to rest ratio at least, other way you build to much lactate

[@swstudios9374]

Hey, do you have any advice on how to improve that third 1.1 miles of the race? Im a junior in high school and I’ve been pretty good about hitting around 5 flat in the first and second mile but I always fall off in the third. Is there a good type of training to help with that? Thanks

[@ulfeliasson5413]

Any idvice for bad hips? hate not being able to run at maximum. 5 years of limping, Last year has been improving though

[@danalan]

Great video!

[@VladIxel]

Thank you 🙌

[@dermagier4528]

Such an interesting interview🥰 my pb currently is 17:07, hope I can go under 16:30 next year

[@insidertrader]

How’d it go?

[@dermagier4528]

@@insidertraderunfortunately I had some injury problems, so I had to take a step back from running for a while… hope I can come back stronger

[@nickpilgrim1966]

That was on the money bro

[@joaobaraao]

Hi Vlad! Great video with much needed info as always. Considering we're approaching BlackFriday and a lot of us will be looking for deals in running shoes it would be great to know your opinion on the matter. What do you look for in a good running shoe? Do you have a specific shoe rotation? Should you use different shoes for different types of training?

[@VladIxel]

Personally I keep it super simple with shoes, I do 80% of my running in the Pegasus 38’s ( I have 3 pairs that I rotate) and I do all my key sessions (tempo and interval work) in my racing shoes - the Nike next %. I have a new pair for racing but my older nike next % I use for training

[@joaobaraao]

@@VladIxel Thanks for that! Nothing better than keeping it simple, as always

[@ofri9202]

where do you fill in the specific strength workout?

[@iFlarsky]

@Matt what do you think about progressive long runs for example? Or some other type of long runs, instead of easy ones?

[@VladIxel]

yes absolutely, I would do them in a lead up to a race - just depends if the long run for you is a key session or a easy run - some weeks the long run for me is a easy one as i do a session the day before on Sat

[@iFlarsky]

@@VladIxel Thanks for the answer!

[@jochippyy]

How do we do 2 hard sessions a week like this without risking injury?? ie, the 80/20 idea

[@4541047]

Hi, First, amazing content, thanks! Second, how much time did it take you to go from 17:30 to 15:12? Again. thank you!

[@VladIxel]

a full year of consistent training and getting a track workout and a threshold run every single week

[@greenyelly]

I will definitely use these awesome tips to achieve one of my running goals for next year to lower my current 21:31 PB to sub 20. How many weeks should I reserve for this training regime and how to taper before the race?

[@juiceedits0999]

If you can focus on that and train regularly without pushing yourself too hard, I would say about 3 months. I would train hard for 3 weeks and then do some lighter training for 5 days to a week. Repeat this 3 times and then try to beat your best time. I would also add a day of some exercises and strides after an easy run. good luck!!

[@paxundpeace9970]

Taper at least a week for a big run so cut out hard workouts and cut your training to less then half.

[@leggylessgaming8837]

Great video as always vlad, dion f, says hi

[@VladIxel]

👋👋

[@DanielRodriguezZamora]

19:27

[@dongyanghan1898]

Thanks for the video man. I ran 5k 18.30 in August. 17.30 in October, now I run 16.40. When do you think I can Sub 16. My 800m is 2.03. Any specific suggestions to me ? Thanks so much

[@VladIxel]

dont rush, build the strength up with longer easy runs and strength workouts, as you start running faster strength becomes more important as there is more chance for injuries

[@Tygrys_84]

I've got a question about how long should a 5K trining block like this last and should I do a tune up race before the main one ?

[@juiceedits0999]

That depends on your main goal in running, and if you really want to get good at it, it will take several years. But you will see improvements after a month and every month after that if you keep going. I would recommend training hard for 3 weeks and then taking it a little easier for 1 week and then increasing month by month. You will see the biggest improvements after about 3-5 months of consistent training.

[@Tygrys_84]

@@juiceedits0999 thanks !!! I would really want to go under 16 min for 5K

[@ErLong1800]

Great video! 2 questions: Is the threshold run comparable to a tempo run? And when is the best day to do strength training? After the VO2 max session or after a long run?

[@juiceedits0999]

Tempo run is a synonym for threshold run

[@stefanlazarov8597]

There are different schools of thought but I prefer to combine Str. with my easy run days. You can also do it before a long run but not after it.

[@paxundpeace9970]

Strength with easy runs or on off days.

[@stefanlazarov8597]

Hi Vlad I have a questions. I'm training for a 10k race in April and currently building just some volume and stamina. I do 2 х 90 mins and one 120 mins runs a week /E pace. The other days I run easy 10-12k. On these rather longer runs should I take some carbs. Currently I only eat 30 to 60 g of dried fruits after the first hour.

[@VladIxel]

if you can train your body to go without i would go without - i usually dont take any water or calories on run that are up to 120min long

[@stefanlazarov8597]

@@VladIxel wow, thanks!

[@paxundpeace9970]

Good workout.

[@joshfirlotte]

that was awesome!

[@kspindle]

It seems like this training plan could be easily adapted to other distances or even work as a base building plan for a beginner, yes?

[@juiceedits0999]

That's right!! for longer distances, you can just add another long run or lengthen the distance so it's about two hours, and maybe sometimes add a longer threshold session. if you want to run shorter distances, I would recommend adding hill sprints or regular sprints once a week.

[@kenzieread5087]

is this type of training done as the base phase or is it after building a solid base and then using this to build endurance?

[@stefanlazarov8597]

First build a base, for sure. It may look easy but this schedule will drain you pretty fast.

[@kenzieread5087]

@@stefanlazarov8597 okay thank you

[@jochippyy]

No hill repeats?

[@VladIxel]

could definitely help early in the season/ off season time when you looking to build strength - no as important closer to races as you lose leg turn over

[@jochippyy]

@@VladIxel 👍

[@electricant55]

By far the biggest difference in my 5k times came from just losing weight

[@Amtcboy]

One g. Double n.

[@newday2447]

13:16 for a 5k😱😱😱

[@VladIxel]

yes absolutely incredible how fast some people can run

[@phillipodwyer1743]

Started running a month ago , my current pb is 17.45 , would like to be hitting a sub 15 , in 6 months time

[@East_Coast_Toasty_Boy]

Does anyone else think he looks like Draco Malfoy???

[@OmarAbdulMalikDHEdMPASPACPAPro]

Hi. Greetings from Washington, D.C. I just subscribed. I follow you on Instagram. I'm now trying to be an elite-level senior runner. I just won my age group at a half (50 to 59). Thanks for giving such great advice and keeping us entertained!😃❤👋🏾👨🏾‍⚕️🏞🏃🏽‍♂️

[@lean2281]

These guys are like skeletons!