How To Run A Faster 5k

[@goranwinblad]

Thanks VKTRY for sponsoring this video -> Here's a 20% discount for VKTRY's carbon fiber insoles www.vktry.com/GORAN20 If you want to try them they come with a 90-day money back guarantee!

[@timor9499]

Great video @goranwinblad, thank you!:) Just out of curiosity, how has your progress in 5k been over the last years?

[@gabrielmariz9610]

It would be nice to have a video like this for 10k, 21k, and 42k! It was very informative!

[@goranwinblad]

Thanks for the suggestion will probably make that in the future! 😊

[@mrbartuss1]

run more

[@miroslavsvraka]

Yes sir , and pls sir !

[@stephendavidcampbell]

Yes please!

[@EAron101]

Just the training sessions with the timestamps: 2:15 - 6 min intervall 3:07 - 45s on 15s rest (close to 5k pace) 5:03 - 1k repeats (5k pace)

[@nikitaw1982]

Did he say how often for each?

[@scottrobinson4611]

Brilliant advice! I started running this year, my first 5k was in 40:03. At parkrun yesterday I ran 27:50, which I'm super proud of. Hoping to get that to sub-25 by the end of 2024. I'll be taking a lot of this advice on board!

[@nathanielb534]

Well done

[@evanwakelin7944]

Nice! 25 mins seems to be a wall for me. I've been trying to train longer distances, but after a year, I've not been able to run a faster 5k. Goran's workout tips will probably make a difference though.

[@paulgrog29]

I ran my first 10k race yesterday at 51 minutes only started running last month super happy 😊

[@MrCmon113]

Even if you ran those 40minutes on January 1st, that's still incredibly rapid improvement.

[@MrCmon113]

@@paulgrog29 If you didn't do some sports with running before, you're a proper genetic freak.

[@sankthanshaugenlopeklubb]

Congratulations, Göran, on your impressive 16:26 finish during our Twilight 5000 event at Bislett Stadium! It was truly a privilege to have you compete on our home field. Best of luck with your training towards a sub-16:00 5K-we look forward to seeing you back at next year's event! ❤ All the best from Sankthanshaugen løpeklubb

[@Bweyg]

I recently just ran a 5k yesterday and ran 19:11 on a really hard course with it being really hot outside. I have a goal of breaking 18 minutes in the 5k, and I still have plenty of the XC season left, so I'm really excited to see what I can do later on when I'm much more ready to go. Also, congrats on your 16:26 5k, and goodluck on your sub 16 minute 5k journey, I would love to see a series of that, it always helps me stay motivated to also try to break certain barriers and training for them and enjoying the process!

[@rebelsage3158]

This is not the first time I have seen the 6 minute interval recommended. Great video as always. I am an older runner in the UK - this year, aged 51, did a 20'24 and a recent Parkrun in 20'44. The 5 x 1km repeats is a brutal workout I know from experience! Thanks for the knowledge.

[@stewartgray3488]

@goranwinblad You have one of the best running channels going! Have you considered making a video about the best ways to ease into training after having recovered from an injury? For example, I had to take 2 months off because of shin splints. But restarting again after being so fit and fast is pretty difficult mentally and physically!

[@crayontom9687]

Great video! My tip is to go into a 5k training block following a marathon block. The massive aerobic base will set you up perfectly and then when you add speed on top, you’re hot to trot 💪

[@goranwinblad]

Thanks, great tip! 😁

[@mandrewsvideos]

Tried to PB my 5km on Friday and I was 93 seconds slower than last year. I will be using these recommended training runs. Thanks!

[@goranwinblad]

Ok cool to hear good luck with your training!

[@Marcus-sx1bj]

Very good video. Very specific, to the point. No BS. Thanks

[@goranwinblad]

Thanks, glad to hear!

[@RatelHBadger]

All good advice. One method I've found quite effective at trimming off my 5k time (it was 29:30 on the road, I did run a 27 in highschool but I wont count that, it was 20 years ago). Is to run on a treadmill and gradually increase the pace each time I run a certain distance. I ran this morning, starting at 9kph for 900m and went up 1kph per 900m. I finished at just a shade over 27mins for the whole run. (So I'm just about back to my highschool pace) Next Wednesday I'll run 1kph increases every 800m, then probably every 750m then 700m. Until i reach my absolute limit pace. As I still felt like I could have run faster and further this morning. The proof in the pudding I spose will be on my Friday roadruns when I run a 6.6km circuit. Whether, with that extra 1600m I can still run in around 30mins.

[@RatelHBadger]

There are so many possible permutations of this workout. Start at 10/11/12kph and go up 1kph per km/900/800/700 Start at 9/10/11 etc and go up 0.5km every 800, 600 or 400m. Start at 10/11/12 etc and go up 0.5km/h every 800m or 400m. Start at 9/10/11 etc and go up 0.4km/h every 400m. I've worked out all the variations and they all interchangable shave off 20-40secs off each other, down to about 17min 5k. So even with just this one workout I've got heaps of scope to incrementally chip away at my time (depending where my threshold ends up using the current approach. 1k+ every 900 & descending 50m at a time between speed up jumps).

[@bruhtter288]

Currently training for a 5k race. Wish me luck!

[@goranwinblad]

Cool to hear, good luck! 😁

[@danjohnson9821]

As always some great training tips. I especially appreciate the information on tapering. I haven't heard much about this. Nice to know that it's helpful to keep the intensity, but shorten the distances.

[@goranwinblad]

Glad it was helpful! 😊

[@hannesbengtsson7164]

Tack, Göran, uppskattas otroligt mycket! Din kanal är helt fantastiskt, både inspirerande och motiverande! Önskar dig all lycka och håller tummarna att du kan springa sub-16 ❤ Tack, igen!

[@goranwinblad]

Tack kul att höra och tack för att du tittar!

[@JustinBirdMusic]

Thanks Goran, wonderful and succinct advice that I can't wait to use

[@saurabh08061998]

Good informative video! Thanks! Will be following for more tips! I am not into hard training, however been into sports especially cricket, and I complete 5K in 30mins! And looking forward to make it more efficient and injury free for long term!

[@willemvanriet7160]

Great camera equipment and cool concepts of delivery content while out and about and running Watch this channel grow!

[@scoobysnaks94]

Thanks for this. 5k coming up in less than 2 weeks

[@ChloeHamard]

Km reps are my favourite kind of interval workouts. Best of luck with your sub 16 goal!

[@katerina.halikova]

I started running about 6 months ago, and so far I've only trained for a 5k, my current pr is 23:46. I've done a max effort 10k once and it was arouns 56 minutes, which compared to my 5k is not good enough, so I'd love to see a similar video on how to run a better 10k. I really liked your approach in this video!

[@marc_frank]

that's interesting. my 5k is 24m11s but i got 49m20s in a 10k. cool evening air and good music helps. keep the cadence up!

[@katerina.halikova]

@marc_frank yo sub 50 is really good, I wanna start focusing on 10k now, to progress to a half marathon later. Getting sub 50 would be the goal

[@marc_frank]

@@katerina.halikova i know you can do sub 50, too. you can even do a half marathon right now. just don't focus on pace too much. i did one on accident and my pace was 7:44/km. sounds really slow and i did have a few walking breaks, but it doesn't matter. long runs help with getting faster on shorter ones.

[@katerina.halikova]

@@marc_frank tysm for the tips!

[@him050]

“Not good enough”? Dude, most people couldn’t even run 10km without stopping as it is. Don’t talk yourself down like that

[@RaphaelIgrisianu]

Göraaan, I just love your background music and your content more and more.

[@1130Runs]

Absolutley awesome to meet you and race with you!

[@BurningPaperMusic]

There’s a KZbinr, Fredrick Zillen who tested runners who thought they are front strikers; most were mid or heel strikers. He also said it isn’t wrong to heel strike, it’s the over stride that often comes with it that causes the issues.

[@goranwinblad]

Yep that’s true!

[@jassaljs]

Thanks Goran! Always love your practical guidance🤗

[@goranwinblad]

Thanks, glad to hear! 😊

[@Brayden-c9o]

Please release a marathon prep program, I love your stuff and am thoroughly enjoying your 5k plan right now!

[@clipper6429]

Watching this video on my last few days before a PB attempt. I am on the last week of my taper having significantly decreased training volume… one strength and conditioning workout today, and intervals tomorrow, before Saturday! Hoping to get my PB down from 26:02 🤞

[@bramjochems2182]

I like the advice here a lot, thank you. The only thing that I am missing are some guidelines on how to manage the LSD training with the threshold and intervals in terms of overall workload, and how much total volume you'd recommend

[@Manakaiser]

epic as always

[@goranwinblad]

Thanks 😊

[@jk6561]

Great tips as always - thanks!

[@Emil-ej5of]

Can you tell my kids to let me sleep and to not bring home every disease known to mankind from kindergarten so I can stay consistent! 😂

[@JustBrowsing777]

I hear ya mate. I was about to execute on my season goal of a sub 22 minute 5K in my first ever race, but hey, 2 weeks of a severe cold and not close to recovered yet, put a big dent into those plans.

[@Emil-ej5of]

@@JustBrowsing777It sucks for sure, but stick at it and a time will come when it all goes your way!

[@JustBrowsing777]

@Emil-ej5of thanks, I know consistency is the key to unlock long term success. Same as your kids will grow up and let you sleep and stay healthy 😃 All the best!

[@Emil-ej5of]

@@JustBrowsing777 thanks, cant wait haha :)

[@newgirl608]

I don't know if it's just me, but I was getting sick from my kids (6 and 3) bringing home germs about once every 1-2 months, and I started having a large daily morning smoothie with fresh fruit, spinach, flax seed, protein and almond milk...and I'm rarely sick now

[@viktorask]

Amazing. My favorite channel.

[@goranwinblad]

Wow, thanks! 😊

[@pickletickle8407]

I've been stuck at 24-25 minute pace for a while, I'll need to use this advice

[@goodyeoman4534]

Sounds like you've plateaued. 24-25 is respectable but a decent VO2 max would see you running 20-21 mins easy. So it sounds like you need to go back to slow running for a few months, add in a bit of speed work and then retry your PB.

[@Moshie71]

Lol! There are those out there that would kill for 24-25m 5km 😂😂😂

[@pickletickle8407]

@Moshie71 I recently got 23:31 as my best

[@goodyeoman4534]

@@Moshie71 No need to kill anyone. Just build up your base endurance, add a few strides and you will shave off minutes, trust me.

[@Moshie71]

Excellent post!

[@Winbond]

Thank you for the great video!

[@fraac]

oh that's good to hear about tapering intensity. that's when i've been attempting my 1k, 5k, and 10k pbs, during taper for an ultramarathon. feels right

[@goranwinblad]

Ok interesting to hear, that is exactly what I plan to do now do a 5k attempt a week before my next ultra

[@io-rj6sk]

keen for ur 5k race vid. also wondering wat ur 5k shoe will be?

[@chrislee3350]

Goran, thanks for the ideas. I don't understand the treadmill 45s / 15s routine: do you leave the treadmill pace the same and jump off and stand on the sides of the treadmill for the 15s rest? If so, seems like the forces to get back on again are pretty high when you jump back on?

[@jmikemc446]

Today, I'm not neglecting my rest and recovery. Yesterday, I ran 47.4 km, and I was absolutely drained when I finished, both mentally and physically.

[@goodyeoman4534]

That's overtraining.

[@chankoksoon]

Long run for aerobic base, focus on heart rate. form, running economy and breathing. Trying 250m below 60 secs for 20 reps. But do not try 20 reps in the beginning.

[@JayS.-mm3qr]

4:33 hey, that's a great shot. What camera do you use that has both great stability, and you're getting blurred background too. Most cameras can't do that. Gopro is stable, but i don't think you can get a bokeh like that.

[@philipcoomber1548]

Great content as ever Goran...

[@goranwinblad]

Thanks, glad you liked it!

[@stephenbickerstaffe1062]

Hey Göran! Love your content. I have a weird case at the moment where I'm trying to train for my first ever marathon in October, Amsterdam, though at the moment the weather is crazy hot and I'm not a warm weather person generally. My long runs are exhausting and aren't feeling like they're representative of what the race itself will be like since the conditions are so different. Do you have any tips regarding training for future events in conditions that aren't matching, and are a bit out of your control?

[@Pitichou37]

I noticed that it takes my treadmill 10 seconds to accelerate and another 10 seconds to decelerate (I'm not used to treadmills). What are we supposed to do? - start treadmill, let treadmill accelerate, run for 45", let treadmill decelerate, recover for 15" --> you spend 00:11:15 running at 5k pace and 00:03:45 recovering - start treadmill for 45" and run (accelerate with the treadmill), start recovery for 15" (decelerate with the treadmill) --> you spend 00:07:30 running at 5k pace and 00:01:15 recovering The difference is huge! Any tips would be appreciated :)

[@JayRappa]

I prefer the longer intervals but I’m going to try the 45 sec workout. Thanks for your continued videos they’re quite helpful.

[@goranwinblad]

Ok god luck on tjat workout 😊Glad you like them!

[@juliogol80]

Do this work and help in other distances to improve sopes in general? Love your channel!!

[@Michaelmaggimee]

I'm now at 24:30 all out and 25:30 comfortable (thereabouts). I want to incorporate weights and other ways to help bring it down to 23 minutes or so.

[@dhzhou1361]

Hey Goran, great quality videos, may I ask what camera you use? Especially the one you hold in your hand to run with, but still has a nice background blur like here 0:34

[@christoph_wattever]

Very cool video! I'd be interested in some treadmill know-how regarding training effectiveness. Anecdotally my running doesn't improve nearly as much as when running outdoors especially intervals. Not sure if it's the treadmill itself, my running technique being so different on the treadmill,... Would be interesting to hear some opinions and facts :)

[@AlexRFightgames]

Could you recommend treadmills? I'm interested in getting one but I'm not sure how to pick the best one these days. Possibly a video topic? Thanks for all the great advice & inspiration!

[@rejsingbil]

Hej! Jag har en genomtrampad hälkudde som är på gång tillbaka. Skulle du rekommendera de inläggen?

[@HikingEngineer]

i would disagree on the negative splits. for any championship or tactical race, then yes it's always negative split. But if you up any road marathon, for example, all the elites slow down their second half. I guess it just depends on the race type and the distance. For 1500 and 5ks on the track yes there is always a "kick" the last 400 or 800, but generally the best results will come with even pacing or a slight slow down of the pace, especially as you get longer in distance

[@brianbretz4040]

Goran, when will your next 5K be? The negative split tip is very important. What I've learned the hard way is to make increases in pace gradually.

[@goranwinblad]

In a months time, yeah for sure it is! Yeah that’s a good point as well!

[@gavran545]

gz on 150k

[@goranwinblad]

Thank you!

[@gavran545]

@@goranwinblad been here since the early days I’m very happy what you have achieved and there is more to come for sure ❤️

[@250txc]

Wowo! A guy who actually said some of these routines are *hard* and you might wanna cut back... So many out here spit out numbers for routines that are well above what an average runner can maintain...

[@fredrikgansmark9445]

Hallå Göran! Bra content i vanlig ordning. Jag är 36år men upplever att min löpteknik bara blir sämre och sämre de senaste åren. Har du några tips för att motverka stelhet? Förutom de vanliga rörlighetsdrillarna naturligtvis. Blir lite lätt frustrerad, hehe!

[@apostolisparga]

Got a 5k tomorrow. Will try and implement the last tip...

[@rotznaselama]

How do you do the treadmill intervals? Just step onto the rails during the rest?

[@goranwinblad]

Yes!

[@Pavel-lv7iu]

Congrats! I want to ask why not just run 5k a bit slower than race pace? Something like tempo run. What are the benefits of these intervals?

[@alfredberggren5985]

Your thumbnail are from 20:07-16:26. While my record is exactly 20:07 min 😂 I will be trying to run a pb on Monday. I hope I can get under 20 min now. That has been a goal of mine for a while now.

[@goranwinblad]

Haha ok cool to hear, good luck in that race then!

[@alfredberggren5985]

@@goranwinbladThank you, göran! 😄

[@RonnyC98]

I’m confused I thought near anaerobic threshold LT2 is a pace you can sustain for an hour and aerobic threshold LT1 you can do for 2 hours?

[@goranwinblad]

Yeah you are right I should have said 2 hours!

[@User63729l]

Trying to get sub 22 5k so thank you for the advice!

[@scottwilliams7395]

I’m curious what weekly mileage are you starting with and ending with in your training plan? Also your beginning long run vs long run at the end of your training plan? I’ve heard increasing weekly mileage and weekly long run would help improve 5K times the most. That is what most plans seem to focus on anyway.

[@andimrob]

Running intervals on a treadmill do you do your rest intervals at complete rest by jumping off the treadmill belt? I find speeding up and slowing down treadmills takes a while makes it a problem to doing precise intervals

[@mickvangrevenstein8832]

I want to run a sub 20 minute 5k and my current PB is 21:30. At what pace should i run the 6 minute interval approximately?

[@KidCodyRunning]

You used the clip of Jakob running on my home track in Sedona! In the XC coach there. Can’t get my athletes to trust me on the aerobic base though it seems

[@goranwinblad]

Ok cool to hear, yeah not the easiest to be a coach good luck with your coaching!

[@fartsrfunni]

Do you do favour a running, jogging, walking or standing rest?

[@BlitzKupo]

The running intervals on the treadmill so as to protect one's joints from slowing down etc. is a great idea. Maybe I should make some room for a treadmill then ^^

[@goranwinblad]

Yeah at least for short intervals with short rest like the 45-15 I think it’s a good idea but for sure not necessarily to run a faster 5k

[@BlitzKupo]

@@goranwinblad Oh yeah, absolutely! But I love this kind of workout and it's so good to know that I can do it more safely. :) Thanks for sharing your valuable thoughts!

[@Anula993]

I didn't really understand this one. Do you just jump off the treadmill for rest instead of slowing it down? I never tried doing that, but when you slow it down and speed it up intervals are really annoying on a treadmill since it takes most of the rest time.

[@BlitzKupo]

I suppose modern treadmills have a timer setting? I am not too familiar with this but I took this for granted somehow (this feature is in a tiny smartwatch, why not in a huge treadmill?) The idea is not to stop/slow down/sprint again abruptly, but ease into slowing down/sprinting, as this helps your joints from taking a beat. On the track, this is a common pitfall for many runners (like me) so letting the treadmill handle the alterations like that sounds like a good idea.

[@mouseoffame5758]

Great Video! Is the "Rest" Standing or slow running ?

[@goranwinblad]

Thanks! Standing or slow walking

[@christopherbrand5360]

I have not found a race predictor that will give me a 5k equivalent to my recent 105k race performance of 12:26:32 ;)

[@nassaromar9955]

Hi Goran. If someone can run a 20 minute 5k on the treadmill, does this mean he/she can also run a 5k in 20 minutes outside on the road or track?

[@joeprice1717]

How do I know what my threshold pace is for the 5x6min workout?

[@johndavies7626]

Find you last 5km race, and take the heart rate for the last 3kms and average it. Take off 5% for LT2 and 10% for LT1. 182/180/178 avg is 180, minus 5% is minus 9 so 171, minus 10% is 162. Its not exact but pretty close.

[@francesc5313]

My goal for this year is to break 20:00 in 5k. Last week it was 21:15 in pretty hard conditions and on course that wasn't perfect for PB's. Hope that 4 months is enough time to improve.

[@goranwinblad]

Ok cool yeah then you should be close to that already on a good course but for sure with some more training you will get there! Good luck!

[@abhiramt6566]

Drinking alcohol affect endurance??

[@elevenbravo9742]

I’m running 5k next Sunday 9/8. Will taper this week and cut down my mileage and stick to my race plan with negative split. I also should convert to KM mindset vs miles😭.

[@goranwinblad]

Ok cool to hear wish you the best of luck in your race!

[@garyfrost2271]

Do these ideas apply to 10k as well?

[@powerbomb4803]

Pls suggest a good running shoes for 5k ,10 and 20k Budget is Rs5000

[@MR-wh5wp]

What do u do in the 2 days before the race?

[@Kas25]

What camera do you use when you run?

[@1better-c8k]

i am training for 50 km marathan which is on 25 oct . any tips?

[@Warfred]

How do i apply this if ive just finished my 5k. Do i train for longer distance, faster times or slower heart rate? I dont have a pace i can run at for 1 hr yet... 😳

[@ictstudentk7956]

Hey, isn't it that Jakob does that 5x 6 min threshold session at

[@goranwinblad]

Yeah you are absolutely right mixed up the terminology! Will remove that part from the video, thanks for pointing it out! 😊

[@ictstudentk7956]

@@goranwinblad Hahah no problem mate ! Still very informative

[@AvinashSingh-sp4qv]

Sir please make a detailed video about beta alanine suppliment

[@JayS.-mm3qr]

1:31 jeez, that's some tough terrain to practice an "easy" run. Lol

[@abenezeryared8810]

Anaerobic system lactic acid ruduce run

[@thomashallundbk3735]

How negative tho? If im aiming for 20m what should my 5 splits be?

[@goranwinblad]

Just a slight negative split so mabye aim for running even splits in about 4:03-05 the first 3 km then ramping it up the last two with a 3:55 and an all out last kilometer close to 3:50

[@thomashallundbk3735]

@@goranwinblad Thanks Goran. Ill give it a go. I really enjoy your videos and your science based approach. Imo you are a model youtuber

[@strengththenics8495]

Can you give same for 25 k ?

[@ulfeliasson5413]

Works for everyone, except me.... :-)

[@tadmikowsky7520]

Ever tripped/slipped while running an intense treadmill workout? (I have!) That thing seems dangerously close to walls dude 😬

[@wornyt]

My pr is 20.07, is this a personal attack!!??

[@Dglodoe]

😂same here.. I just see it as inspiration that we can get there! 😊

[@goranwinblad]

Haha yeah see it as an inspiration good luck with your training!

[@joecostu1571]

How can I run faster at 59 year old. Any tips??

[@MichaelLoweAttorney]

Dumping that much sodium into the stomach before a longer endurance event seems like a really bad idea. I’m glad I don’t need to try this.

[@elvismwahlang7734]

That insole price in India is too hott🤧

[@AvB.83]

Currently training to get 3k back under 18 minutes 😮😅

[@NOORKHAN0o]

Not lying my laundry guy can 5km in 15 mins he has never trained a day in his life just wakes up early and cycles and walks to collect clothes and return them

[@BoolFalse]

my pb at 5k is 23.51 maybe quitting smoking will let me make sub 20 happen

[@nathanielb534]

I’m trying to get a 17min at 18mims

[@goranwinblad]

Good luck with that I’m sure you can do it with a good training block!

[@Hikneow]

5k in 20:00 minutes sounds already insane to me

[@syllo137]

My thoughts exactly, I would be happy if I could do 25:00 😅

[@goranwinblad]

That’s the good thing with running you only need to compete against yourself and seeing an individual improvement is super cool no matter if you run a 25min 5k or a 15 min 5k.

[@ascalt7868]

Whats ur mile time right now?

[@misolo]

"Minimizing risk is the priority in your training" .... while showing video running by the seaside over big sharp wet rocks. :)

[@goranwinblad]

😂