How to Run a Sub 17 Minute 5K!!

Breaking 17 minutes for the 5k is a huge milestone in cross country and track, so today I'm going to walk you through my training for when I ran sub 17!!
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[@TylerSpeers]

Let me know what your 5K PR is in the comments!!

[@habahabanextgen2860]

Shit.....19.30 started running last october

[@travisgaffney8111]

When I was 13 y ran 17:46 5k... Now I am 14 but haven't had a race so idk what my pr is

[@tomruss2477]

I know how long ago this was but 18:09 on the slowest course in my conference (my school’s lol). My next meet will be on a faster course so I’ll probably get pretty close to 17:00

[@steyn5511]

@@travisgaffney8111 That would be a world record, lies

[@conorrzz4481]

@@steyn5511 world record is 12 mins something

[@SotaMaehara]

It's awesome to hear your story bro, we've honestly had a similar progression. I was pretty shit in high school but I broke 17 last year as well and now I'm at 16:06

[@TylerSpeers]

Sub 16 soon 🤔

[@redshoefriday7729]

Best quote “more mileage is never going to hurt you, unless you get injured” -Tyler Speers -- I know what you meant I just thought the wording was funny :)

[@Brenden.Seipke]

I ran a 16:39 5k at state for my senior year for cross country, I trained super hard and everyone didn't like me as a captain because I was the only one who would make them work. But it was worth it. Rip my senior year of track... But I want to start training to run a 5k on the track. Let's get this bread!

[@TylerSpeers]

Hey, making people work is what a captain is for!!

[@henry-us2is]

Thank you man this video really helps I am training really hard to get this time to

[@jasonsee8542]

Good job, Mine is 19'25 now

[@jamieterrill4841]

17:55, gotta long way to go

[@aricellacorarosee]

okay but like do not laugh at me... I just turned 14 and i have a foot injury and I am currently at 27 for 5k or something.... I really wanna grind and train SUPER hard.. I want to be the best in XC so I wanna run a sub 18-19... yeah it might seem a big goal but i want to work hard and i want to achieve it! TY FOR THIS VIDEO

[@TylerSpeers]

You got it!! Keep working hard and stay consistent!!

[@eddiekhanna9620]

Dude you got this! My first ever 5k when I was 13 was something around 28 minutes but I think if I ran one now it would be closer to 18! Just run everyday and you’ll get there! Good luck!!!

[@aricellacorarosee]

@@eddiekhanna9620 omg thank youuuuu

[@oreosmash]

@@aricellacorarosee what u run now?

[@everett6069]

My first 5k was 29 minutes now I can run around 15

[@barbosa473]

did my first test today for 5km - 17:19min , im more a 10-15-21km runner ;)

[@Brenden.Seipke]

Do you have a strava subscription?

[@landyncb8751]

I ran sub 21 minutes 3 TIMES this past summer but I could never break 20! I got to 20:08. I hope there will be a 5k in the fall where I can FINALLY break the 20 minute barrier!

[@Brenden.Seipke]

You can do this dude, just train your ass off now until cross country starts again and you will do great things!

[@landyncb8751]

@@Brenden.Seipke Thank you so much!! I live in Canada so grade 9's run 4k for cross country. I will have to find a road race to do it but I do think it will happen!

[@Brenden.Seipke]

@@landyncb8751 No problem. By your senior year try to beat 16:39 running in the 5k. Don't do it on a track, I ran this time on a ground course. I have you KZbin video about it. You can do anything if you put your mind to it. Trust me, the grind is worth it.

[@closmasmas9080]

Your channel is going to blow up! I’m investing at 1.24K subs

[@TylerSpeers]

Appreciate it 🙏🙏

[@toxicblood5548]

How long are your regular long runs

[@TylerSpeers]

At peak training, usually 13-15 miles!

[@sharkjarl1372]

I'm just a bit over halfway through my freshman xc season and my first meet was 20:13 and my most recent I ran 18:10

[@elijahwillmeth472]

Great Job bro mine is 18:20

[@emersonmiller8852]

I just won districs with a 74 second pr I ran a 17:08

[@tomrunner3908]

sometimes i think to much and that can be a problem

[@shangrila73eldorado]

just hope you don't get injured

[@toxicblood5548]

I’m at 19 or 18 trying to get 16 in a few months

[@TylerSpeers]

Good luck!! Focus in and you got this!

[@thelordmanell869]

I'm 19:51 trying to get 17 in some weeks or 1 month but it seems impossible for me :'(

[@oreosmash]

@@thelordmanell869 what dud you end up running?

[@thelordmanell869]

@@oreosmash 18:35

[@thelordmanell869]

@@oreosmash i have another race this sunday (a sprint triathlon)

[@andrewcummer1332]

16:41!

[@dariussimpson9936]

im not sure about you but your easy days look way too hard doing faster than 5min km pace all the way to 4.15 or something while i only do 6min per km up to 5.30 min per km and im getting close to sub 18 min 5k. do you think im going too easy or what?

[@rainraptor6501]

It's actually good to go "too easy" like when you don't feel too tired after a run. A lot of people say they went for an "easy" run when it's probably a bit too fast. I used to do that a year or 2 ago every day I just ran as fast as I could but I got hurt a lot so make sure to take your easy days truly easy.

[@rywood4174]

Do you reckon it is possible to go from 19:00 min to 16 min 5k in 3 months

[@coreybuckner7334]

Trust me it is possibly, start of summer training i was running a 19-20 min and now that i’ve been running for 3-4 months i’m at low 17 hopefully about to break into 16 next weekend

[@nooraref5145]

@@coreybuckner7334 can you please send me your training plan that’s insane

[@matthewanderson8912]

@@coreybuckner7334 literally how

[@Philogaming857]

@@coreybuckner7334any advice ?

[@Evan-kj6ye]

Can someone recommend me a good plan to get sub 18? I’m 13 years old with a pr of a 5:32 mile and I do about 30 miles per week

[@Brenden.Seipke]

I don't have a plan, but I can tell you how I ran sub 18 for the first time. I was a 10th grader and it was my home meet, the previous meet I had run 18:35 but I turned left instead of right at the finish so I was probably around low 18"20's. Anyways I stayed focused and I had just tried to have fun. I talked and still ran under 17 minutes my junior year. But there were 3 guys I had to beat for my team to win the race and they were from Esko. I beat them but with some help. Try to run with someone who has a similar goal as yours. Have a good attitude, having a good mindset going into a race is HUGE. Anyways I finished that race with a 17:47. I didn't think that I would ever run that fast. Running is a mind game. You are capable of much more then you think. Train your ass off over the summer alone or with some buddies. You will come into the season absolutely killing it. I did this my senior year and ended up running a 16:39 at state. You got this man.

[@Lildurr3]

@@Brenden.Seipke what college u running at?

[@Brenden.Seipke]

@@Lildurr3 I'm not. My legs are giving out on me, I don't know if I'll be able to run that well ever again.

[@Lildurr3]

@@Brenden.Seipke dam

[@Brenden.Seipke]

@@Lildurr3 Make the most of what you've got man. I'm 18 years and I think I'll need a knee brace for a while. I'm not giving up on running. Work hard man, running is something you should never give up on.😁

[@closmasmas9080]

Hoping for a sub 16:30 but I need to break 17 first

[@TylerSpeers]

Definitely possible!! With so much training time this summer you can DO IT!

[@djsjsmej1861]

Went from 18:29 to 16:25 in my freshmen year

[@matthewanderson8912]

HOWW

[@ethanbodine9741]

20:03 😒

[@stephenrivera4706]

I'm an 8th grader and my pr is a 16:40. Took me about 5 months of training to get this pr. My workouts were 4 mile runs. 2 minute rest after each rep. 1. 5:30 2. 5:25 3. 5:20 4. 5:15 Then my long run was 10k at 6:30 pace.

[@JacobGoroff]

Nice times for an 8th grader. You would be a state champion probably in my state for the middle school cross country probably with those times.

[@stephenrivera4706]

@@JacobGoroff Thank you for the kind compliment! That really helps boost my confidence going into this year's cross countries season for my school!

[@cadensmith1373]

look forward to winning almost all you future meets in Track and XC (especially in HS). Good Luck and keep up the great work

[@nathanvincent7998]

17:16

[@skiesyh6179]

same😂 we got this sub 17

[@ferno225]

i ran a 7:00 mile my freshman year of high school and then 3:37 my sophomore year

[@jacobspeers4151]

Dang that's fast

[@habahabanextgen2860]

🤣🤣🤣🤣so you broke the world record ? ,🤣🤣🤣🤣🤣🤣

[@ferno225]

Habahaba Nextgen duh

[@Brenden.Seipke]

Crazy insane, teach me!