How To Run a Faster 5k Without Getting So Tired (5 New Sessions)

5k is a great distance as it can be achieved by elite and beginners alike. And if you want to get faster over that distance you just need to know a few of the rules and a few fun sessions and off you go!
This week we're looking at the strategies you can use to get faster over a 5k but also any distance. We're looking at different sessions and why you would do each of them. And we're looking at how you would adapt if for a beginner. Value for all!
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[@jennierayner2152]

yes, we love new sessions! i recently went under 30 mins with my 5k for the first time in a long time, and that felt pretty damn good, so lets goooooooo....

I'm back to running (bar a few jogs a month) for the first time in nearly three years, will also be working to get back under 30 mins 5k in the first instance! I'll definitely be trying these sessions in a few weeks :)

[@scottwilliams7395]

Congratulations! What sessions did you do to achieve this?

[@jennierayner2152]

@scottwilliams7395 thankyou! i think the big thing is i started training with a running group once a week...we have a coach who sets the workouts and they're nothing out there - mile repeats, shorter intervals, fartleks etc - but its also being with other runners, you just push harder. having the encouragement has been pretty huge.

[@pavolhorvath7850]

These sessions are valuable for someone trying to get to sub 20min. For you, simple 1km repeats would do just fine. 1km fast, 1km slow, 3-4 times.

[@hamidelhmouz6767]

The kind of videos you need to watch more than once to extract the good infos, thank you sir.

[@MiguelUrbaez150481]

Incredible valuable tips. Thanks for sharing🙏🏻

[@MARYTYSON333]

My favorite motivational running channel, thanks Mary & Ben

[@jacquiewart7861]

Great video! Thank you!!

[@Notoriousdpt]

Love your content as always. Also like the fact that you are living happily in Thailand.

[@kurtssv]

Great workout ideas. Session 3 would make a good tune-up workout the week of a race.

[@scottwilliams7395]

Great timing! I just signed up for a 5K in October and was wondering what I should be doing to get a faster time.

[@TheJoshLange]

Holy cow that brim cam is trippy!!

[@rogersmith5371]

Lots of useful information in this video. I'd need to watch it a few times and make some notes to be able to plan my sessions.

[@kotwiczak]

You could take screenshots of the sessions

[@rogersmith5371]

@@kotwiczak Yes of course I could do that - thanks for the helpful tip.

[@vanessalord1249]

Amazing

[@Ali94749]

Great sessions. Hoping to get back to sub 20 in Autumn.

[@jochippyy]

Thankyou ben

[@richardchi2621]

So nice

[@tnewsome9121]

Nice video! I have a half-marathon coming up in October but also taking on a few races in between time. I have a 5k coming up on 07/04/24. On my conditioning days, I'm doing cadence and glider drills, afterwards, I do repeats with 5x 800m runs at my target half-marathon pace, with a 3 minute walk or jog in between each. I need to eat properly, as I get away from a more healthy diet more times than not.

[@personalbest]

Thanks Ben, I'll give these a try. It's felt like forever since I ran a PB at a Parkrun. We have a PB bell to ring at my Parkrun and I'm forgetting what a bell even sounds like 😂

[@thepaintedsock]

Great video. Just curious - as you mentioned a pace for each session, but you also said ' you will speed up as you go' So that wouldn't that then mean faster than the start pace?

[@cindylouwho88]

I'm training for a downhill marathon. Can I walk up and then run down the hill? (lol) Love the content, thanks for some new ideas :)

[@deanvanlaarhoven1413]

94.5!!!!!!!!!

[@MR-wh5wp]

What training do you do the following day after a really hard 5k workout day?

[@crayontom9687]

Very easy 30 minutes

[@paulblichmann2791]

If someone walks A LOT. Such as for work or for basic transportation. Like easy example, a city mailman. Could he skip some of the slow runs and do intensity sessions like this every other run?

[@erazeop2854]

No easy runs are the most valuable training you can do the speed work you do is more of an icing on the top

[@ictogon]

You have to get your heart rate up to zone two. Most people won't get that high from walking.

[@minnaw1009]

Agree with the other commenters. No need to rush the process and likely increase your chances of injury. Patience is key.

[@Jean-uw7uk]

I’m struggling to run a 5K without walk breaks. 😢

[@scottwilliams7395]

How far do you get into the 5K before needing a walk break?

[@alisonwoodrow6424]

My advice is to slow down....

[@IssieAndLife]

Look at building your aerobic base first, research zone 2 training. Slow down before you speed up! You can do it! I did couch to 5k which is a 8/9 week plan back in September last year and it took me until February to officially finish the plan because I spread the runs out. I couldn't do a 5k without walking back then. Now I've done slow long runs up to 13 miles and held a tempo pace up to 10k.

[@JLoweRuns]

Could be you’re going to fast but it could be strength or base issues. The only way to know would be evaluation of HR and where you feel the urge to have to walk. But lastly could be a mental block you have to bust through.

[@TheJoshLange]

Just an idea: you could see how slowly you can "run" and still do the full 5k. I surprised myself with this approach. I had never jogged a full 5k and did this one day just to see if I could. My technique was atrocious and I was practically walking but it was really helpful for my mindset. That was a week ago and now I'm back on the 6x1:30w/2:30r intervals that Ben recommends for weeks 3&4 of his beginner to 5k program. I'm able to focus on proper technique this way.

[@Hendrixski]

Question about the first piece of advice: I thought studies show zero benefits to cool downs? Like, maybe they just add easy miles. But there's no indication cool downs help with recovery, nor reduce nausea/puking, nor flush out lactate, etc. I understand why warm ups are non negotiable, but whh cool downs if they're disproven???

[@80y3r9]

Why do you have a pick up? 🤨 Got another side hussle? Surely bad for moving the dogs?

[@ThisMessyHappy]

You gotta be the biggest car on the road in Thailand!! Have you seen many of them drive?! 😂

[@ScambaiterX]

@@ThisMessyHappy So, the old stereotype about Asian drivers is true?