HOW TO RUN A FASTER 5K - Training Tips to get a Personal Best!

Welcome to the ultimate guide on how to crush your 5K PB (or PR!) with training tips, race tactics, and speed secrets to help you run faster and stronger than ever before!
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⏰ Timecodes ⏰
0:00 Intro
0:37 How long to train?
1:27 What time should you aim for?
2:10 Mileage/volume
2:37 Speed workouts
5:24 Strides
6:23 Long runs and easy runs
7:23 Race day tips
About this video: Today we are going through everything you need to know in order to improve your 5k time. We dive into the training you need to do with examples for a sub 20 minute 5k, a sub 25 minute 5k and a sub 30 minute 5k plus effective interval sessions and pacing tips to run a faster 5k race!
This video is NOT sponsored. All products mentioned have been bought 100% by Ben and the channel. Our mission here is to help runners of all abilities improve and enjoy running to their full potential. Showcasing the best running tips and advice, while reviewing the latest gear and taking your round some of the best races in the world!

[@thewuvluv]

at this pace i'd be dead before i got to the race

[@bettinapoulos7891]

Me tooo .. 😂😂😂

[@nailartbylysanne]

I just ran a 34:37 pb on the 5k today! I just started out again 5 weeks ago and I'm having so much fun with running. Thank you for the tips!

[@thedolenorway]

Congrats on your pb!

[@KRITIKAPLUS]

You need to start train pace 1 km run for around 3-4 times and start putting effort on pace and speed. Thats how you slowly start run faster on longer distance-. Pace 1 km distance runs for beginers let say are 5 min per 1 km, then every week you try to improved. Desirable pace is around under 3 :40 - 4:20 min per km mark for us average runners

[@baggy2287]

Found speed sessions helped loads with getting a fastwr 5k, as did having my daughter pace me on a flat Parkrun course in the Netherlands! Was well chuffed with a sub 30 at age 60 🏃

[@aljared7800]

just got a 27min/5km last sunday during a 10KM race. got 56mins/10km and yes its a great feeling to smash PB by minutes! hoping to get to 25min/5km and 50min/10km next time!

[@mikew6840]

Great tips! 60 and aiming for sub 23 min after ticker surgery. ParkRun is a wonderful motivator.

[@Feanaro5503]

I started jogging in 2016. My first 5K race in 2017 was 27:21, and in late 2019 I ran 22:45. Just last month after a long training block I got it down to 22:12. So most of the improvement came early on. But I’m happy to have cut 5 minutes off my original PR.

[@edhaskey9068]

Perfect timing Ben. I bought one of your excellent 5k plans this week. This answers all the questions I had from the plan. Now onto that sub 20 😬

[@jigserdotcom]

Superb advice as always.

[@JustBrowsing777]

Since you asked...😊 I started running last year after years of doing absolutely nothing. Aged 49. Rough start but picked up the pace reasonably fast. But after a couple of months of following my Garmins training recommendations, I got injured (calves/achilles) in September when I was able to do a 5K at around sub 25 minutes. Lot's of struggling since then, 1 session a week at the most and only bicycling and some weights since then. Managed to get pain free early 2024 and gradually introduced a second light run a week, which I meant to gradually increase weekly. Tried a 5K to gauge my fitness and clocked in at 23:38. A week later, a massive setback, new issues with my heel/achilles. Aiming to gradually build a base this year, still hoping to get a sub 22 5K at the end of summer while trying to build that base of pain-free running while gradually increasing volume....

[@thepansh]

These are great tips. Can vouch for these.

[@Melissa-gh7qn]

Thank you for the great video! I have a 5k race tomorrow and already am so excited as I try for a 22:30 min finish! Your video took away at least some of my worries for tomorrow 😅 But still excited if I manage to reach my time goal and also run even splits. So hard in a 5k!

[@Snerunseasy]

Great advice Ben, after Comrades I'll be doing those short runs,i will definitely try these tips.

[@nrjonesy]

superb.. thinking of starting your 5k programme again... last time I was chuffed to beat my long standing PB of two years ago by two seconds.. it was a massive win! ..wanted to know if aiming for a sub 20 was possible and you've given me the answer... time to get my act together!

[@alfdickinson1971]

Love that piano intro-feel like Ive heard it somewhere before!!! Ive got Leeds marathon this Sunday but then Im gonna finally do your 10week programme I purchase ages ago...current pb is 19.19 at Burgess-planning to beat this at Chalkwell parkrun in July!

[@Logs888]

just finished a half marathon 2 weeks ago with your training plan for sub 1:40. Got injured 3 weeks before the race - could barely walk - but made it back 1 week before race day and finished with a strong 1:36. Took 10 minutes of my previous PB, super happy with that 😎 next is sub 20 5k, so perfect timing of this video 🥳

[@Melissa-gh7qn]

Congrats to your amazing accomplishment in the half marathon! 🤩

[@worland9]

I always find that the amount of runs recommended in these plans is so high - so much will depend on the person but I completed my first sub 25 on 2 runs a week and my first sub 20 on 3 runs a week and with way less mileage than it says in these plans. So don't panic if these videos scare you!

[@zakkkkkkkkkkkkkk]

I think it's about your potential.

[@TBasianeyes]

Depends on your age and general fitness, I run 4 times per week with 2 speed sessions and I am not very close to a sub 20 5k. I can probably do it in the 22-23min range. I ran my 5k PB with no running preparation whatsoever some 5 years ago, as I get older I have to work much harder for those PBs. But I have to admit that I'm not training for 5k speed, the potential for injuries isn't worth it for me.

[@MODAFINILYT]

Yeah don't stress too much. I do sub 20 min 5ks running 2-3x a week. I have a busy job and go to the gym I can't devote enough time to do 4-5 runs a week. I'm by no means a brilliant runner I just gradually improved over the years

[@Ed-gx8hm]

Totally agree the number of sessions and mileage frankly is just not realistic for most of us

[@apollocreed3263]

ALOT depends on age

[@sheldonjanuary4058]

Great tips! Will you be reviewing the Zegama 2?

[@robinmccoy9335]

Currently running sub 20 off 3 runs and 25 miles. At 58 I can’t do the mileage anymore, but add cycling and cross training. Plus 3 sessions in the gym. Targeting sub 19.

[@marciecohen9200]

Can you help me? 😂. I’m close to your age and seem to be getting slower. Should be in the 23s and last few races I can’t seem to get anywhere close. I’d love some of your thoughts/help if you’d be willing to share!

[@MBellis1710]

Did a marathon 3 weeks ago with a sub 3 hour time and decided to test out my 5k pace at a parkrun. Before marathon training (Ben Parkes marathon plan might I add!) my PB was 19:03 and afterwards I managed a 17:35 which I never imagined I would ever get! I'm continuing my training and want to push for 15 mins!

[@davidrogers7787]

Ah Ben you’re so right about razor-thin margins + not banking time! Four days ago I went to my local track and attempted to beat my year-old PB - was aiming for a 3:30-3:35 pace. I started at 3:15-3:25 and thought screw it I’ll keep going…my attempt ended at 2.4km! Also picked up an adductor tweak in the process. The dumbest part? I should have been doing one of your L4 marathon plan interval sessions instead haha

[@Otaaaz]

I started running 12 weeks ago today, went from 28:46 5k to 24:01 hoping to start one of your training plans and get better n better

[@Ross867]

Now starting 5k training after doing my first marathon 2 weeks ago. Maybe should have done that the other way round 😂😂

[@QuentenPowers]

Great advice Ben! Been running for a little bit but I have a good question, what would be the best pair of shoes for 5k training? (and also I'm open to anyone's advice)

[@brentcochran1375]

The background of the track around 6:01 is gorgeous!!!

[@mr_mark_g]

Chamonix I think

[@Running_islife]

Went from 19:38 to 17:15 freshman to sophomore hs now it's time for sub 16

[@Kanti12311]

That’s fast!

[@simonsmith8149]

Any tips/suggestions on practising (and getting better) at hitting the correct pace required for specific steps/intervals of a run ? I seem to just not be able to do it. If my workout suggests 1km at x:xx then a 1km at y:yy etc I'll look at my watch and I'm going way too quick, try and slow down - now I'm going way too slow, then too quick again. Probably walk the last quarter of the interval as I've tired myself out; ironically, I often end up with an average pace for the interval that is about right - but with none of the intended benefit as it was so inefficient ! If you looked at a lot of my workout history, you probably wouldn't be able to tell what type of workout runs are supposed to be as it's just a load of 'random' paces bouncing all over the place !

[@Man_in_a_suit]

Do you keep the same pace for a long run and easy run? Also I am trying to hit sub 25 minutes. How long should my easy runs be? If anyone has some input It would be greatly appreciate it.

[@danthomasburton]

Did a 16:40 the week before London but all training was marathon focused. Will your plan help shave the 10 seconds off compared to just repeating the first 10 weeks of my marathon plan again?

[@maskedduck3929]

I run an 18:30 is sub 17 realistic if I train a lot during the summer and am consistent? Also when would you recommend starting workouts in the plan? About 5 weeks in?

[@PatrickStar-km1dm]

I hadn't run a 5k in 20 years and hadn't even ran at all in 10 years. I did a time trial for a 5k and got 24:27. I've been training for 2 months and hoping to get a sub 20 in a 5k race coming up in two weeks. I haven't done a time trial since but I'm in way much better shape and even running mechanics have improved. It will be interesting to see where I land in 2 weeks.

[@shermanlau8143]

What power (watts) would you need to cycle on a stationary bike to be equivalent to a 7:30 per mile pace. This assumes you are pedaling about 90rpm. I have trouble getting my heart rate measured properly. Just looking for an approximation. Is it 75w, 100w, or 150w. Thank you for all your content.

[@jamiewright3901]

I’m 107kg at 5’9 as a bodybuilder that’s looking to have a leaner physique (95kg) ish with as much muscle as possible at that point. And I ran a 5K yesterday on effectively zero cardio training in 10 years (very bad I know) and I managed to get a 27:24 time which I was pleased with. So hopefully with some training and losing 12kg I can get close to 20 minutes! Considering my time was from a total noob standpoint.

[@Mike-gi4ft]

Are these sessions transferable to a treadmill ?

[@andrewood]

Very informative video thank you

[@SPEEDYMAN3953]

Hi Ben! Im training for a sub-18:30 5k; actually bought one of your training plans! I've just come off a marathon block (also with your training plan) and have gotten used to the longer long runs. Is it fine to push the long runs up to 10-14 miles instead of 7-10 miles for a sub-20?

[@TBasianeyes]

Running more is always good, as long as you keep the easy runs truly easy.

[@HennieJHC]

Are you going to Comrades this year?

[@KRITIKAPLUS]

my 5 k was around 20 minutes 15 years ago at my age 16, but never compete 5 k. I liked 10 k and 21 k most. 21 km in my opinion is still safe enjoable distance with less efforts then 42 km. I on average train mixed little trail and road for around 13 - 15 km. Depends the route i choose. I am running now for 2 months and my body getting to adapt 15 km mark as a standard one for 3 times to 4 times per week with less exhaust and pain. Also i see difference now i need more rest and train smarter then in younger years. Also more effort need to put into run. When i was younger i train maks up to 8 km but i could run 21 km mark easly with little sore. Also my pace speed was with time 3.40 -4.20 , i had 56 kg 173 cm , now i train slowly since i am running after 7 years of inactivity, current weight is 73 kg at my 176 cm, train speed at my 2nd month is from 4,30 min - 6,0 min time per km for distance 13 to 15 km.

[@TobyHumphrey-rh1hc]

i started running properly at the beginning of this year and my 5k time was a 26:30 now I've got it down to a 17:46. And I'm really happy with it.

[@K_____]

You’ve knocked off 9 mins in only 16 weeks?? Took me nearly two year to get the sub 20 😂

[@tomw2889]

Sounds like a massive lie, or you were walking for the first one 😂

[@Ravrjei]

@@tomw2889 Exactly, noway your going from your best possible run at max effort being 26mins down to sub 18 in 16 weeks hahahaha, some freak of nature that would be!

[@owenmcgh]

Do you have a general rule or pace structure for how fast your 5km, 10k, half marathon, marathon paces should be? I don't know if I've seen you mention it in any videos previously? I read the other day a suggestion that your splits should be about 10 seconds apart with each increase in distance, eg 4:00/km 5k, 4:10/km 10k, etc. My 5k splits are roughly 30 seconds faster than my 10k, so hoping to close that gap a little with some 10k races coming up later in the year. My 5km PB is 3:45/km (years ago pre a few injuries), and hoping to go somewhere around 4:10/km for the 10k.

[@MicheleIacobelli]

The VDOT formula allows you to estimate your ideal times for various distances given your best 5k or 10k time. Note that those estimates tend to be quite optimistic, especially as the distance of the estimation increases w.r.t. your input race. They are intended as your true potential in ideal conditions and given that everything goes well, but they're good to extract workout paces if you don't know them already (like when Ben says to run a certain interval at 10k pace)

[@rickiprice9436]

Whilst training for a 5km, would you say there is such thing as too long on your long run? I’ve seen people say don’t go over 90 minutes. I have a 25km in my current programme, safe to say this will be over 90 minutes. I’m aiming for sub 19 min 5km however I have a 10km race the week before 🥴

[@vong4518]

mmmmm... I run sub 27, and I´m an ex-trucker and smoker with a bad back (18 and 20yrs respectively)... And I run maybe 15-20km per week when not burned out from work or family life... Where should I aim? 😅 Straight to sub 20-22?

[@Soulja_777]

Running is all about mind games...its all in the mind

[@hardimawan1987]

Technique and endurance is in the training not mind

[@L0Ls0ul]

Damn I just ran a 5k pb of exactly 21:14 a few weeks ago. That can't be a coincidence. This video must have been created for me to finally get my time down to 15:24.

[@thedolenorway]

I would probably be in pb shape if I lost 20Kg or so even if I am no where close to peak fitness. 🙈 Gained a lot of weight from crappy mental health and was already a bit chubby. I've only done one 5K, and then I was really sick. My fastest 5K was the first 5 of my only 10K. 😂 Focus has always been on distances from half marathon to 50K.

[@jamalhepburn7029]

The first 5k I ran in Nov 2023 ran a 30.14. The 2nd 5k I ran in Feb i ran a 29.42. I ran a 5k today 28.23. All these races at the end I'm gas. Literally. On easy runs my body wants to shut down @ 8k how do I break through?

[@acplguk]

Conveniently, I'm attempting my sub-25 5K tomorrow. My PB is 25:35

[@waleedsulaiman651]

I'm stuck at 43min 10k and 20:22 5km for almost a year!

[@Pepper-mp5of]

I do not think that high of mileage is that necessary. I have never ran over 45k in a week and I run a 16 min 5k. I think focusing on giving your all in each mile is the best

[@TheValonquar]

Havent run a 5k in forever. Garmin predicts 22min. Would be interesting to see if its accurate.

[@MuseRunner]

Just got a 20:19 at aged 50 😎👍

[@Team.L]

And for sub 14 then?

[@Vivungisport]

Ben Parkes

[@perchik1]

What happened to your Boston Marathon video? Why did you take it down?

[@robinmccoy9335]

Probably copyright issues. Boston seem to be a precious.

[@tomw2889]

He was asked to take it down by the Boston Athletic Association, same as a few other KZbinrs (such as Floberg runs). Floberg covers it in one of his recent videos

[@fahimaliziy2243]

hi i am run every day for a 40 minute middle run

[@japhahimura4212]

I ran today 5min/km for 4km 😢 need more improvement

[@phillipisrael4343]

The tip of 5:11 brings to mind Roger BANNISTER incorporating 10 x 440 yards in his preparation to break the mile record,

[@Adamnealvelez]

This is perfectly timed as I’m currently in what I’m calling my Summer of Strength and Speed, aiming for a sub 18 5k just before I head into a double marathon block this fall and aim for sub 3!

[@tommoore3292]

Its easy just up your milage from 15pw to 95pw

[@MOTIV.TheRealWorld.ATIONAL]

What if I wanted to do sub 18 minutes?

[@jensmith3719]

give it a go, just knock off two minutes, good luck

[@Oxomrlura]

20 minutes 5k my run

[@vicentepastorfrances9543]

i old 45 years, i run only 3-5 x week, less than 45-40km/week and run in under 19min..........

[@adityabintangyt4165]

Sub 20 5km Sub 47 10km

[@GH4pros]

Seems like a very high volume.... I ran a sub 20 with 20km a week after 12 weeks of training

[@wiktorororo_3572]

man im early haha