HOW TO RUN A SUB 16-minute 5km! Training Workouts by Coach Sage Canaday

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[@MrTuuuur]

Thanks. Today, after almost 1 year of lockdown i went from 19:20 to 16:04 on 5K, by doing a lot of your recommended tempo pace runs. I don't do much mileage (only 30-40 K/week), mostly because of time issues, but this seems to work for me. Looking forward to do 3:00 intervals and try to crack 15:30 now! Love the vegi-running lifestyle as well, Cheers!

[@monkex47]

Awesome video, just what I needed. It's my next season goal for senior year. Hopefully these tips will get me there. Keep up the great videos.

[@thegyrunner1209]

Awesome timing, sub 16 5k is my next goal after London marathon this year, cheers & keep up the awesome vids 👍

[@coldslam221]

Always great advice! Keep it up!!!

[@alecfrancis2084]

Great video! One of my goals for this year? Just hope I can find the 18 seconds off my PB to do this!

[@maxbrunner6644]

Great video, I always enjoy your content!!!👍

[@NK-ib7qh]

This video was probably filmed while running a Sub-16 minute 5k.

[@Vo2maxProductions]

hey a sub 16-min 5km is still a pretty hard effort for me (esp up here at altitude!).

[@ironmantooltime]

NK gotta love that gopro image stabilisation 😁

[@allvods1385]

I had previously asked you to do exactly this video ! Thank you so much Sage, keep it up, I love your work

[@Vo2maxProductions]

thanks for the topic suggestion! I read your comments!

[@ivy.jbeatbox]

This is my favorite intro imo

[@ludovicrenou4953]

Great talk and perfect timing as breaking 16 min for 5k is my primary objective for the second part of the year (after a spring marathon). Would you advice to do two track sessions a week?

[@leonsshare]

Awesome, can really see where I got the correct training in when at 34yo got the first time getting sub 17 in the December, to then doing my first ever track season with 800 (2:05), 1500 and mile races plus some club road relays. By the July I managed a 16:04 (15:57 gps), and that's the pb that still stands 2 years ago. Training was lots of 1k repeat sessions at around 3:05-3:15, as well as track stuff like 15-20 by 300-400 Now currently looking to build a winter base correctly to chase a true sub 16 5k race time this summer, by doing another track season too

[@xquisiteluxury1944]

Well done on your videos, advice and continued success. Where is the location of this video? Thanks man. All the best.

[@roserunner6961]

Now we're talking!!

[@Solar_26]

Nice..sub 16 is my target this year! Can I train with you there?haha!

[@ryannoro3697]

Thank you for the tips. Will keep in mind. How about tips on breaking 10 in the 3200m

[@filipe_paixao]

Run faster???

[@matthewholton1938]

@@filipe_paixao 😑😂

[@andrewguresh]

I’m a very bouncy runner due to the shape of my foot arch or so my physical therapist tells me. I have watched my stride in the past and I do have a fair amount of wasted vertical movement. It would be great if you could do a video on how to prevent this or how to safely change your stride from my bouncy one to a more efficient stride. Im sure many people struggle with the same issue maybe without even knowing it. Keep it up Sage!

[@benjy1778]

AndrewGuresh I have the same problem, my coach tells me that when I run I bounce a lot

[@revahh762]

My intuition would be to lean forward more at the hips and convert that vertical energy into going forward.. Also the soleus muscle is responsible for something like 90% of vertical force when running so I would say limit whatever calf strength/conditioning you do to discourage unneeded bounce

[@matthewholton1938]

I would just say get injured. Just come back from one and your body just corrects yourself and now I have a much more efficient stride and even arm carriage

[@speedmann194]

I was running sub 20 minute 5 ks at 104 kg I use to lift a lot of weights as well as run eventually my body gave out never injured my self but was taking more recovery time then I could actually train. I began training on bike. I Never ran at all for 6 months just cycled dropped to 85 kg without even realising it. I recently started back running ran a 17:42 I'm constantly running faster, and my main focus is cycling when ever I run I already have two solid cycling hours under my belt so am always fatigued before a run. Morale to the story weight matter's massively from my experience

[@OK-je9wp]

Any tips on race mindset or prep, Ive done solid workouts like a 6 *1ks all sub 3 or 14 miles at 6 pace but never been able to perform to what I feel like I could or should in races

[@jenlovesthisstuff]

Hi Sage, any chance you could touch on the subject of runners becoming anaemic due to foot strike haemolysis?

[@closmasmas9080]

How far out from your peak race did you start doing your “easy workout” like hill sprint? Should I do them instead of strides on some days? Also when did you start adding in track workouts? I’m doing entirely easy mileage/uptempo with strides?

[@spikerboy81]

I wanna hear your thoughts on running with power, either with Stryd or Garmin.

[@DoomiePookie]

Sage, do you have a complete rest day before a race? Like a half or full marathon? Im not concerned what you do the previous days, im interested what you do the 1 day right before a race.

[@chancellorpalpatine7486]

I'm hoping to do it this weekend, I've done everything I can to prepare. I spent months at 60, a month at 50, and this week 35. I've put in the work, and gave my best effort every workout. I've raced hard and I'm close. There's also going to to be 3 other guys just sub 16 guys there. I think I'm ready to finally do it to close out my high school xc career

[@alexpersichetti2653]

good luck man let me know how you do

[@chancellorpalpatine7486]

@@alexpersichetti2653 I didn't quiet hit it, 16:12. It feels weird because I've always been able to deflect losses into focusing on the next race, but I'm done with high school xc forever. I guess I never lived up to any of my high school goals I set for myself, but it's also crazy to think how far I've come in the past 4 years

[@reneticsk]

@@chancellorpalpatine7486 Are you at least running in college with a amazing time like that?

[@1155hjd]

yes....I am a runner...

[@nuno9733]

I need your advice... again. My coach has been running professional for 35 years and I trust his experience, but I'm not sure this time. I have to buy new training shoes, something comfortable and all that. He wants me to buy the Nike Pegasus 32. I already tried those shoes before and I feel pressure in the external part of the bottom of the foot. He says it's because I'm not used to it and it's normal and that after a while I'll get used to it. However, I currently have peronial tendinitis, so I'm not sure if that extra pressure on the tendon is going to be good. Should I buy the Nike Pegasus 32?

[@melaniemiles9220]

I wonder what your opinion is on iron defiencent anemia? Maybe you already discussed this previously? I need iron infusions again despite eating a diet abundant in iron, (levels drop to between 5-8) over my lifetime. It negatively impacts my running and life. The iron levels always drop the lowest in winter after months of no sunshine and much less mileage...

[@NASCAR_NEAL]

To run a sub 16 min 5k is hard but easily at the same time. Just quit drinking and play a little less video games should be there in no time. Lost 45lbs in 1 year and went from 23:20 to 16:16 in 12 months from not drinking. Now all in need to do is stop playing fallout 76 and I’ll be 15:50 in no time! 😂😂

[@vincentgaglio5106]

Do u have a 12 week plan as a couch to 5k to purchase, I’m 58 never run before starting this year and want to do a 5k and hopefully a 10 k this year

[@PatrikS1994]

What does the rest consist of? Jogging, walking, standing still?

[@aricellacorarosee]

hey! Do you think it is possible to run a sub 17 5k for a girl in 9th grade who had a foot injury and could not run for more than a month? I will train hard during summer

[@henrikchojnacki8770]

my summer split (after hitting peak around 5 weeks in) was long run around 6:45ish for 9 miles, 4 mile tempo at 6:15 and at peak some 40 miles a week and didn't really hit speed. how would you tweak this training to be more efficient (I really only had 11 weeks of solo training,and only hit 16:59 so far)

[@NathanHeaver]

I only got down to 17.24 got alot of work to do

[@Red-gy9gx]

Current 10k 48 min. 6:12 mile PR. High school . could run mile in 7:40 right now. Would love put in work for 16min 5k. So am going do this

[@closmasmas9080]

When is it too early to incorporate intervals?

[@rachelkennedy7521]

I run 80 mpw and trying to get to a sub 16. My current PR is 16:48 as of June. Am I doing too much mileage to accomplish sub 16? I run 2 speed work sessions a week. I don’t have hills because I live in Florida. It took me a month to go from 17:41 to 16:48. I don’t do much track work but would that be the best way to accomplish this?

[@chris1806]

How would you train to get from 18 to a sub 16 5k in less than 6 months ?

[@ronaldogomez9355]

Did I have to eat healthy

[@Red-gy9gx]

Do you have 16 min plan for 5 k

[@Red-gy9gx]

How do this running 8 min miles currently?

[@mossesmoreno8321]

Hi Sage, I've been progressing as a runner and I don't run for college, but I did okay in high school. I wonder if you can give some specific advice like this to more advanced runners, such as breaking 30 for 10k or 2:30 for the marathon.

[@Red-gy9gx]

The run experience has a great KZbin running channel as well

[@seanlippa9574]

Do you have any tips for wight lifting for 5k running or mile runners and what you should do?

[@againstdrivingdrunk614]

Dead lifts and Light Squats

[@joshuaecht]

(Watches video) *reaches for the donut*

[@keenanstrauss7898]

i have state next week, i don't think i'm running a sub 17 5k let alone a 16 :(

[@blaquaman1739]

This advice will get me a sub 22 minute 5k 🤔

[@turnerburger]

Okay so last Saturday I ran a 3 mile tempo at 5:19 mile pace on the track, and today I just ran a 13 mile long run averaging around 7:20-7:30 pace for the first 10 miles with a 3 mile pick up at around 5:40 per mile at the end, neither of which felt like an all out effort, but somewhere around 90% for the tempo and 80% for the long run. I’m not saying all this to brag, because I know a lot of you guys are faster than me, but I’m saying this in hopes someone else can gauge/confirm my fitness level. If you had to guess, how fast would I be able to run a 5k?

[@FranklynAlvarez]

Sub 20 prbably

[@aurelie5445]

How often should I do these training sessions? Can I do only one of them a week with easy days and a long run/5k race?

[@Red-gy9gx]

The run experience has a great KZbin running channel as well

[@EricEvolving]

I was thinking of setting a goal of running a sub 25 minute 5k and I see this video.... lol

[@stewie211]

my best 5k was around 24min and it's very hard to my self to cut 1min. i think your 25min goal are awesome . under 20minutes is a goal for real runner. Be patient like me and progress little by little :) by the way , i dont have the same shape like runner

[@EricEvolving]

stewie211 Thank you. My best time was 27 mins and that was a few yrs ago, Im losing some weight so I am hoping I can hit 25 mins... Congrats to u!

[@Vo2maxProductions]

I did a video on a sub 22-min 5km here: kzbin.info/www/bejne/eH2woZ2cjp10jqM . Same principles apply, paces just need to be adjusted accordingly.

[@EricEvolving]

Thanks I will check that out.

[@TheFedericohiguain2]

+Eric Evolving trust me not many people can do a 5 km under 16 minutes that's elite runner level, of course you can do it anytime you want with a lot of effort but seriously I don't know much runners who can do this, they usually run a 5 k around 17-25 minutes so your goals are very realistic. I do my 5k under 23 minutes and I'm the fastest at my park well that's what I think since I haven't seen a single runner at my community able to run at my pace.

[@KarenReep]

My 14 and 17 year old daughters just started track. My 14 year olds coach has her running 4 miles a day, and she’s a newbie. She’s okay, just tired and sore. Do you think it’s too much for her, right out if the gate? Thanks!

[@dennissimmons3730]

Raising The Reeps I don't think that's too harsh. Coaches (like mine) will have newer runners build up easy mileage to get into better running shape for later in the season. I'm 13 (almost 14) myself and I started out at around 3-4 a day. (now doing about 45 miles / week) just make sure she's not over working herself. Soreness is fine, pain is generally not. This can also depend on what events she plans to do as high school track only goes up to the 2 mile (my primary event) if she plans to sprint then 4 miles / day might be a little long for her starting out.

[@Vo2maxProductions]

it will depend a bit on the kid. Some soreness and fatigue (esp when new) is normal....but watch for signs of chronic pain/injury. It depends on how many days she is averaging 4-miles, (on what surface), and at what pace/intensity. It's usually when people try to run too fast too quickly and increase their mileage in a short amount of time that they get into trouble....but it will also depend on things like their running form, shoes, and types of workouts (road, trail, track, intervals etc.). 4-miles of easy running would be pretty normal for a hs coach to tell the kids to do at most schools.

[@filipe_paixao]

Please do a "how to run a sub14 5K" next!!! My endurance team this year crazy! If I don't do at least that this year I will be left behind!!! The best 3 include 2 national champions and a world champion, so if possible do that video "fast"!!!!!!!

[@fastinradfordable]

António Paixão It takes many years of consistent training.

[@washingtonferreira9135]

That's a crazy team indeed!

[@ziskablyat8451]

What pr's in 1500m and 3000m would you need for a 16 min 5k?

[@blastedpotato]

I think 4:25 is the minimum for a 1500. And 9:20 for 3000m

[@MotherMuse]

Any tips for running a sub 30 5k? Lol. But Im serious... Imagine it involves the same principles but erm- longer intervals?

[@ThePaulaon1]

Mother Muse Couch to 5k programme. Get it on Android or IOS app store. 3 runs a week with progressive overload. Its excellent for complete beginners aiming for 5k in 30 mins.

[@ricardorix73]

I'm 44, It took me nearly 2 years to get sub 30. 2 years after I'm sub 25. It's definitely do-able, train 2-3 times a week. One long slow run, and the other a 5km parkrun. Any other fitness training will help too.

[@Vo2maxProductions]

Hey there, I did a video on How to Run a sub 22-min 5km here: kzbin.info/www/bejne/eH2woZ2cjp10jqM . Same principles apply, paces just need to be adjusted accordingly. Also check out our FREE "Aerobic Base building plan" at SageRunning.com

[@Vo2maxProductions]

and to answer your question: more aerobic mileage base always helps (easy miles). But you would actually do shorter intervals. More 400s and 800m repeats at slightly faster than 5km goal pace. Then 1km repeats and the 20-min Tempo Run. You probably wouldn't do as many mile/1600m repeats as they would be too long for Vo2max (optimal interval duration is 3-5minutes).

[@ThePaulaon1]

Thanks for that Sage 👍

[@ctam79]

I run a 26 minute 5K right now. I've got a 5K race coming up on April 21. Is there anything I can do to improve that time between now and then?

[@bwcook1608]

Yes! You have 6 weeks which is plenty of time to take a few minutes of a 26 minute. Have a look at some online training plans but don’t jump straight into a big change in mileage. Do some interval work.

[@TheFedericohiguain2]

One answer. Repeat like he said, schedule one day for only repeats like do 8 X 400 meters and 8 X 200 meters, that's how I decrease my 5 k time, trust this helps a lot, just one day is all you need. I used to run under 25 minutes and now I can run under 23 minutes.

[@andygreen7653]

I've been stuck in 18 min land for 5 years now. I'm not going backwards but also I'm not going forward either. It's frustrating for me, this year is the first year of training all year. But it's also the first year I've try to build up my Aerobic System with easy mileage. I'm kinda afraid that all this easy mileage is gonna slow me down.

[@jonag4778]

Andy Green Its gonna make you slow, but with strides and some speed workouts youll be fine. Patience pays off.

[@Red-gy9gx]

The run experience has a great KZbin running channel as well

[@lusion1253]

I’m a freshman and this year in XC I did a 18 minute 3 miles but I really want 16 mins and since a lot of seniors have left and I want to be number one on the team so I’m running on my own on weekends 3 miles slowly as I have the stamina but not the leg strength as I am super sore after a run should I run more

[@georgenowak8854]

LUSION want a cookie?

[@joshuaecht]

I'll be happy just to break 20 in the 5k this year, and sub-3:20 marathon lol! But you gotta start somewhere, right? :)

[@blaynesplantvlog7117]

You got it!😄

[@ThePaulaon1]

Im 44 and want to get under 20 Min lol, and tips 😁😁🏆

[@Vo2maxProductions]

we've also got a video on sub 17-min for 5km here: kzbin.info/www/bejne/g6DVdqqcls-XkLs . Also a 22-min 5km : kzbin.info/www/bejne/eH2woZ2cjp10jqM

[@jaydee3696]

Run LOTS of weekly miles but work your way up there don’t go from 0 miles per week to 30 for example

[@jaredswartz9149]

My coach never has us run more than 30 miles a week when I do more on the off season. I want to do more but don't want to go against him

[@jacobbrockert6953]

I would listen to your coach but try talking to him about running more millage and build it slowly. more millage will help a lot.

[@JudahLee]

What’s this book that you’re referring to? And would you still recommend it?

[@washingtonferreira9135]

The book is called Running Formula written by Jack Daniels, Phd. One of the greatest coaches of all time. You can find it for download at the "Library Genesis" website

[@TheFedericohiguain2]

I can run a sub 21 minute 5km but that's about it lol, I know I can go for sub 15 minute but I'm too lazy to do all those 8 X 1000 meters runs -_- . I do 8 x400 m and my body just doesn't want to go anymore.

[@kubemthegray8805]

Lmao when I live in central Ohio and there is legit no where to do Hill Workouts

[@TheFedericohiguain2]

Same where I live not a single hill, it is all flat

[@rodrigoarriaga9460]

What’s the maximum mileage a high school runner can run in high school?

[@JoshWeimer]

Rodrigo Arriaga I know some runners like Ryan Trahan and Soren Knudsen did up to 75 miles a week. Obviously you shouldn’t just jump up to that mileage, but it is manageable for a 17-18 year old

[@filipe_paixao]

I'm doing around 77 miles a week, but that is because I'm training 10 times a week.

[@RajuShaikh-pl9xc]

We don't need so much mileage need some proffesional tranning program for best 5km

[@notaverage3965]

So speed speed speed speed speed distance speed speed speed speed speed distance rest

[@justinus]

I can't even run a sub-30min 5k

[@chrisnaden]

Justinus Andjarwirawan you and me both brother. I'm running a 5k at 35 minutes. But I just started running 3 months ago. Hopefully, I can get to below 30 minutes.

[@luccardinal5410]

You should make similar video but for us slower runners. Maybe how to break 25min 5k or a 50 min 10k.

[@Vo2maxProductions]

I did one on a "Sub 22-min 5km" here: : kzbin.info/www/bejne/eH2woZ2cjp10jqM

[@Red-gy9gx]

Only ran 4:28🎉

[@RajuShaikh-pl9xc]

My 5km was 18 min 27 second in two months I have dropped to 16 31 5km pretty good haa haa

[@jacobsriraman987]

Is an 18 minute 5k good for someone in 8th grade?

[@Flatpickmastery]

Jacob Sriraman yes

[@ericmaldonado-avendano705]

Jacob Sriraman ahhh, yeah it's pretty fast dude. Trying running a Sub 17 minute your 9th grade year of high school. That's consider pretty fast for a 9th grader. But yeah you are pretty fast for an 8th grader. Keep up the hard work.

[@Fmall11]

cold?

[@Vo2maxProductions]

it was like 65 degrees and sunny that day. hot!

[@Fmall11]

nice:)

[@xmobilexgodyt9443]

I am freshman trying to run a 16😭 before district I have 1 week in a half to do it my best was 17:14

[@RajuShaikh-pl9xc]

Just eat healthy foods and do fartlek double interval double easy run double tempo

[@rm6857]

You look like you were in the gym before this training talk

[@Vo2maxProductions]

I wasn't

[@rm6857]

Your muscles looked pumped. Maybe full glykogen stores and high potassium meal which got water out of your underskin,and maybe just typing nonsenses.Btw i started balancing my body and single leg deadlifts and squats are my favourite

[@jaydee3696]

Anyone looks jacked when the lightning throws shadows across your body. I’m not jacked at all but I can make myself look jacked under the same lighting this guy has in the video

[@vickeytiwary7614]

fcuk