How To Run A Sub 20 Min 5K

[@Ralsar]

I watched this video forever ago. It took exactly 2 years (started running 6/1/2017), but today I finished a 5K at 19:35. Great advice here and everywhere on your channel. Thanks.

[@TheRunExperience]

Wow, what an awesome full circle moment- and a serious goal accomplished! 👏

[@vvovvomg]

What was your starting time when you first started 2 years ago?

[@SuperBethanygirl]

Bradford Lounsberry wow that’s so great I hope to do this one day!

[@tyogas3891]

This video publish on feb 2017. N u start januari 2017. Awewome

[@charliekp6534]

@@tyogas3891 Maybe they're American and 6/1/2017 to them is 1st June

[@panagiotisvarelas2399]

I started running six months ago and my first 5k was around 32 minutes , now I can achieve easily sub 25 and my personal record is 23:32. Thanks to interval workouts I am doing better week by week. Cheers!!

[@arunallen1277]

Well done

[@josh8584]

I started running about a month and a half ago and my first 5k was 32 minutes. My pr is now 23:14.5

[@dillonbritt4767]

It took me five years to get there. First ever 5k was 38 minutes. Now I'm down to 19:19. I cannot stress enough how important those intervals were for me. Hopefully will hit the 18s sooner rather than later. Breaking 20:00 was very hard though.

[@StillWorkn23]

How did you do it? I cant do 6-8 800m at 3:12.

[@rutgerhuisman2245]

Nearly 44 years old and i run a 5k in 16:45 2 weeks ago 💪

[@TheRunExperience]

Great job!

[@ACTruitt]

howww???? what is your diet and training like?

[@rutgerhuisman2245]

@@ACTruitt 5 times a week training. Much interval: for example 7 times 1000m with 2 minutes rest, or 12 times 400m, 1 time a week an endurance run 14 km with a little speed change. No special diet. Normal i eat healthy food and after every training session i eat egg whites for good recovery

[@ACTruitt]

@@rutgerhuisman2245 you find the speed training is more useful? also do you do any weight training?

[@rutgerhuisman2245]

@@ACTruitt I think speedtraining is the best. Its good for 'over' speed of your racepace. So you can easily run your racepace. Endurance training is also good, but not to much of it, because its ruining your running style. Once a week lifting weights is ok, but as a runner you must look out for being to heavy

[@Rexcursus]

I’m 41 years old and 18 months back into running. After about 5 weeks running 3 times a week following a half marathon “improvers” training plan, Bam! There it was! I just went out and did it! 19.47. It was tough though! By far the toughest running challenge I have set myself!

[@brycesimom6195]

I started my 2019 XC season with a 26:35 and within two months of training I ended the season with a 21:10. Hoping to hit that under 20:00 minute next season.

[@alexfranco9035]

Just started and I’m at 26:46, what would you recommend as a running schedule to get your results

[@Diogenes_43]

Run a 6:25 minute mile pace for 3.12 miles. That part is key.

[@mikelldaley9078]

YES ! BUT 3.11 MILES

[@PauloDambacher]

Must be a pain for Americans to think pace in imperial and distances in metric ...

[@TheRunExperience]

it's kinda the worst Paulo ;)

[@ALeafintheWind414]

Yeah, It kind of kills this video to have your distance in km and your pace in miles. Just make it all metric then everyone else in the world can watch it easily without having to do conversions. Alternatively, being American if you want to stick to the 19th Century way of measuring speed and distance, then at least put up some subtitles of the metric figures so we don't miss what your saying because were too busy trying to convert everything.

[@AdamL-18]

we are getting use to it, running in america is a whole mix of miles and km, intervals can be in meter and the pace would be in min/mile

[@nicholasboucher639]

.....Murrica!

[@DaleHawkins]

Paulo Dambacher yep. It is a pain. I've tried converting to metric, but it is super inconvenient to be the only one talking in metric.

[@craigrfoley]

After years of walking everywhere decided to try running, bloody difficult, and doing couch to 5k. On week 3 now and running 3 minutes in a row which is huge for me at a pace of 5 flat, honestly such a good programme it seems as couldn't run 30 seconds before

[@420jettt2]

craig foley don’t run 5 flat if ur a beginner! Like, dafuq?

[@FA_2_Pilot]

craig foley same- I love that program

[@33LB]

keep going bro. when i started running, i was jogging very slowly and i would have pain all over my body the next day. a few months later, i can run 4.2 k in about 28 minutes. when i started running, the idea of running for 28 minutes solid would have been unthinkable, but now i can do it. doing a 5K isn't too far away for me now.

[@rogerallen665]

How did u get on, I’ve just started

[@joelouden6592]

Don't feel bad. I used to run a 4:40 mile in high school and at age 40-41 would run 3 miles in 27 mins on easy run days. Now, 60 pounds later, I can only run 1.2 miles and it takes me over 12 mins after 5.5 weeks of 1-mile runs 3-4 times per week. 6 weeks ago I could only run 1/2 mile and my fastest 400 meters was 2:08. I got this out of shape despite walking 10 miles a day at work for years plus weight workouts a few times a week. If you're overweight, it will take you much longer to progress. I'm just trying to avoid injuries at 250lbs and make slow, safe progress. The only way walking prepares someone for running is getting the joints and feet used to bearing weight for long distances, but it doesn't really do much to prepare one for the jumping motion of running and the oxygen debt. The only way it can is If you walk up steep hills or walk very fast. Good luck and keep at it.

[@Rphilipson]

Really wish I lived near a track to train on sometimes

[@unfinishedgamesnDLC]

You can run outside anytime anywhere

[@Rphilipson]

@@unfinishedgamesnDLC indeed, and I do a lot of trail running, just mean that a track would be a great addition to my training

[@sebcrakpot1234]

Anyone doing 5K in under 20 minutes is a machine (or a teen), congratulations! My best all time is like 23:50 ... I'm not in my best shape right now but I'm around 26 minutes. I'm gonna train for this. I just did 1K in 4 minutes but after 5 minutes break I got second K in 4:20 ... just gonna try to get 2K in 8 minutes first.

[@danieldiaztello6391]

Im young, but even tho i think u should try to run as fast as your body tells you, kind of your mind says faster but you legs are not warmed up, then wait for it, i just did a 21:30 5k and my best km was the last one at 3:55

[@amit77]

Damn I got my best time of 28:12, you'd have thought by the smile on my face that I'd just won the Olympics. Gonna take your tips on board, thanks

[@darint07]

That's awesome reading this. Keep it up, I am glad your are enjoying the process.

[@snowleopardseal]

KZbin IS DRUNK

[@Shiro144_X]

My PR for cross country was a 28 actually just kinda mad cause after my last season ended a week ago, I just managed to break my time to a 25:38. 😤 I'm atleast happy I broke my record nonetheless, good luck alright!

[@keatsflores5247]

How did it go? Where are you at now?

[@daveg7894]

That's awesome man, enjoying the process is what makes running a worth while journey. I'll never break any world records, but I can work hard and beat my own records, and that is worth the effort.

[@AJ42K]

I'm happy to get under 30 minutes. Under 20 would be phenomenal

[@Sirslayer321]

I'm currently working towards sub 30! I think I'll get it this weekend

[@ronblume3071]

This video is great advice. I followed the principles & ran a 21:09. Not quite a sub 20:00 but then I'm 63 & only took up running at 58. I've since run a 19:00 treadmill 5k but accept that doesn't really count. Run for your life!

[@TheRunExperience]

Awesome, thanks for sharing Ron! And the treadmill totally counts :)

[@CraftyVegan]

Well done! Do you still run? And “hello” from the future 😉

[@MavicAVF]

Did a 30:35 the first time ever, a day later 27:15, took a rest day, next day did it in 25:04, i’m aiming for 20 minutes at the end of the month

[@israelcavalcanti1665]

Did you get it?

[@MavicAVF]

Israel Cavalcanti 20:35

[@back_to_thefuture2566]

@@MavicAVF thats some insane progress took me like 5 months to go from 25 to 20

[@LadyGameLyric]

Happened across this exactly a year later. I prefer long distance races, but have been dabbling in 5Ks lately. This is very helpful!

[@user-ow5ss8td3g]

I made it in 50mins 😎

[@samjoshi1812]

Nice one.

[@narkopop6608]

Runs 4k in 10 mins and does a 40 minute walk for the rest

[@BluJellu]

I made it in 18 mins

[@jmeahd1953]

@23westbrook nice

[@noellthomas381]

@23westbrook I also just came from one of my last meets of the season, it was my first year competing and I broke a 20. My time was 19:59.

[@hillbilly067]

my god, if you are talking in kilometres for distance...please use kilometres for pace

[@kyto5001]

hillbilly067 dude convert it yourself 20 min five k, 4 min kilometer pace

[@sophiie963]

I agree tho, why would you use miles if you're running kms?

[@thepersonimreplyingtoissex2002]

Sophiie because it's the name of the distance/race

[@DreTheChronic]

Because min/miles is standard for most runners

[@alandouglas2789]

@@DreTheChronic Umm no, for the vast majority of runners it’s actually non-retarded units of min/km.

[@MercyBeYou]

This is my ultimate goal (well 30 minutes for me) I've been blogging on my channel as motivation.

[@chrisj8844]

Thanks for your tips to improve. Did my first 5k timed run in hilly wood at the weekend after 2.5 months training. Came 7th in 22:40....well pleased.

[@TheRunExperience]

Congrats!

[@AndysTechTone]

A sub 20 minute 5K seems so far away right now, but it is something I'd love to achieve once...

[@NikkiBikki]

You and me both. Good luck with getting there!!

[@Hazzelnot94]

1 year later, have you banged out the sub 20 min 5k yet?

[@thomascoady1594]

@@Hazzelnot94 Looking at his channel he seems to be preparing for an ironman so I'd assume so

[@minecraftnow9488]

Did you do it?

[@AndysTechTone]

@@minecraftnow9488 I was training for a half distance triathlon and got injured, so couldn't run for a while. Back to training now but Ireland is in lockdown again, so not sure where my training is going as of right now but I never attempted a 5K pb since my original comment as I've been focusing on building endurance and stamina, not speed

[@stephenhickey8062]

I just ran my first 5k about 2 weeks ago. Came in at 32:12 which was short of my 30:00 goal but everyone I spoke too said they were slow due to the pouring rain so I will take some solace in that. I won't be looking for sub 20:00 yet but this can be applied to my next goal(s) of sub 30 and 25. Thanks!

[@TheRunExperience]

Awesome! Feel free to modify this progression to match your specific goals too :) In other words, you can use this same week-to-week workout system but can adjust the speeds to match the time you're working towards!

[@TheRunExperience]

Hey guys! We'll be sure to keep our units in sync for future videos :) thanks for your comments!

[@dicecreamman1739]

The Run Experience LMAO

[@scotmoser8716]

Excellent suggestions as a runner for 49 years with a lifetime of 15 minutes but now at age 63,running in mid 21- mid 22 I still use similar sets only difference is walking recovery of 90 seconds and taking it easier on recovery days. Also use a lot of cross training instead of higher run volume.

[@CarsonJWille]

I ran a 19:52 last year in cross country, I'm going to try and get under 19:00 this year using these tips.

[@qwerty5587]

Idk I am 5’6 155lbs ex sprinter, 60m-300 and 600m, that love muscle building calisthenics that do 6:12 pace warm up before the gym and someone challenged me to do a 5k on the fly and I beat it. I’m not a distant runner and I’m pretty dense yet I did it. The longest run I did was 7-8 miles in 57 mins. I just wanted to see if I could

[@Paulfighteronline]

I love 5K races. The perfect combination of speed and endurance. I ran a 17.5 minute 5K a few years ago. However, my latest 5K was 21 minutes. I think the main difference between the two is the interval training I did (or lack thereof). Thoughts?

[@TheRunExperience]

Probably! That would be up there on the list of guesses. Maybe lack of some strength training too?

[@runningohyeah6014]

The Run Experience I have lost most of my strength may I have your thoughts

[@robelaklilu171]

Paulfighteronline What type of intervals did you do to run a 17.5 minute 5k

[@1Sapphire1]

I did this once.....19:57, (and it was in Denver’s high altitude). It was a long time ago but maybe I could do it again. (I just noticed I wrote almost the same comment on this video 9 months ago. I thought this was a new one.)

[@bluegull1541]

At 2:00 I was waiting for a dump truck to back over you.

[@TheRunExperience]

I guess he was too shy to share the camera ;)

[@Sikaretts]

Hahahahhahahahaha

[@bipedalprimate1927]

Right now I'm 35yo and worked up to 29min for 12 laps. Trying to beat it each time I do it. Good advice!

[@williamlarkin5045]

I ran a marathon at under 4 minute per km pace. I was 39 then, I'm 65 now. But I ran one Park Run last year in under 25 minutes, so if I set myself, it should work. In my favour is that, because of all the miles I've put in previously, I get into a good rhythm very quickly and the (marathon) speed is there. It's just training after that. But thanks for the video. I'm just getting back to running after a break of almost a year, and you have set a challenge for me.

[@TheRunExperience]

Awesome William!

[@jamesc1209]

My 5k pr is a 17:00 flat, and what I believe is the best way to get close to a sub 20 min 5k is to build a large base and adapt your body to the sport of running. Mileage is key for anyone trying to break 20 in the 5k.

[@zoewolfs2075]

Before this video I could run a 5K in 19 minutes, this video helped me improve to 5K in 16 minutes!!!!!!! I am sooooo happy, thank you!

[@TheRunExperience]

Wow! 👏

[@zoewolfs2075]

@@TheRunExperience I do a lot of cross country and track in my high school.

[@CODTRIXZ]

This is my first year running. I just ran a 17:22 at Nike Cross Midwest Regionals. Hope to break 16:45 next cross season.

[@HackKampmannKirkegaard]

It would be nice if you would include info in the metric system as well :)

[@TheRunExperience]

hey good point! as our audience grows it's something we def need to think about. thank you for watching and for your feedback!

[@brandonchism6960]

Hack Kampmann Kirkegaard The workout was 6 by 800m with a time goal of 3:10 per 800 meter run. That is metric. Even the 100-200 meter slow jog in between was metric.

[@MrRaErickson]

Scavitza just need one k at 3:59

[@Pappas07]

There are two types of countries. Those that use the metric system, and those that have been to the moon.

[@JoostMehrtens]

Kyle Pappas I am sure 50 years ago that must have been a big celebration, and surely 10 years later many Americanos would still be proud to be the only ones. But after 30 years, surely some of you guys must be thinking why does nobody care to replicate this awesome feat? Now almost 50years later do you realise that, well actually nobody cares?

[@hankvinson5967]

Ran a 19:57 at 33yo, and at 45. Not easy, but good advise, speed work is key! I'm 51 and been running for 24 years since I quit a 2 pack a day smoking habit. Keep running people!!!!

[@nickbullis288]

Constructive criticism: wear compression shorts with sweat pants 😂

[@DrHappythumb]

Male camel toe!

[@AmandaIsAwesome]

I can’t look away!

[@rd8397]

Mousse knuckle

[@kidndn]

So glad I’m not the only one thinking he needs underwear

[@chrisreaves6399]

@@kidndn probably has underwear on. Same thing happens to me despite my underwear

[@weskenny]

There are 4 paces. 1. I use marathon pace, should be easy speed 2. 10km pace 3. Best 5km pace 4. Best 2km pace 18 minutes 1 min marathon pace 1 min 2km pace 2 min marathon pace 2 min 5km pace 3 min marathon pace 3 minute 10km pace 2 min marathon pace 2 min 5km pace 1 min marathon pace 1 min 2km pace I normally do 2. So above takes 18 minutes, but every one after takes 16 because you don't do 2 in a row of the 2km pace. 34 minutes and when fit 50 minutes of it My times improve exponentially

[@lb7062]

I am really hoping this helps me. My aspirations right now are to just hit a sub 30 minute 5k, lol. Running has always been a struggle for me. But I try! My personal best was 6 miles 2 years ago, but slowly. Thanks for the videos! They are giving me both the knowledge and motivation to improve :)

[@TheRunExperience]

Nice job Lysa! Keep it up.

[@miker471]

Hey!! Someone here who runs at my pace!! I struggle with anemia, osteoarthritis and exercise induced asthma, so speed is always a struggle. But I am always trying to push the limits. I'm hoping to use this workout (actually a slower version of this workout) to push me back into the sub-9:00 pace. Good luck.

[@lb7062]

Mike R I totally understand the asthma. I have exercise induced asthma too, it can really be tough! Keep at it though, I'm sure you'll be at the sub-9:00 pace in no time! :) good luck to you too!

[@janeloh1042]

yog

[@TheNfields260]

right there with ya Lysa!

[@ram-oj2ij]

I finished my first 5k a couple of months back at 29:35. I followed this and now I finished my 5k at 24:20 yayy!

[@TheRunExperience]

Amazing! What a transformation.

[@mikelldaley9078]

GOOD ! KEEP WORKIN

[@GrenadR]

I did my first 5k in years on the treadmill and got 36:56mins 3 weeks ago, my best time now is 30:29mins. I have my first official 5k this Sunday, really hoping to manage under 30mins :D I plan to keep running and improving so if you see this comment a few months down the line, feel free to ask my progress :) Edit: Finished the 5k today, ended up taking the half marathon route lol... But I tracked my time with Nike run club and hit 28m 59secs

[@Regimeshifts]

Two years later - curious where you are now :)

[@GrenadR]

@@Regimeshifts I've just gotten back into the swing of things. Longest I ran fairly consistently since this comment has been around 4 months. I hit my best 5k pb last year in march at 23:36, plan to beat it this year. Been running for around 2.5 months consistently atm and my times are 25min 5k and 52min 10k :D

[@MrHoustp]

Great video. My PB for my local 5k park run was 21.21 and I wanted to get in under 21 mins. Last week I came in at 20.41. I was over the moon with this (I’m 46 next week and want to break 20 mins now.) I’ll keep you posted

[@gourabbhattacharje9275]

wussup??

[@SamVaughan]

Hi Nate, it'd be great if you subtitled some of those paces in km per minute for those of us who have no idea what miles are. Thanks, keep up the great work.

[@thomasmckewan5014]

Ask Siri

[@TheRunExperience]

Noted for future videos :)

[@prashbk]

1mile = 1.6 km...do the rest of the calculation to know there speed

[@elseeye]

Mook Wolf you’re a fucking idiot

[@RunThePlanet]

Interesting to see this video, with my 5K PR sitting at 21:34, hoping to break 20 this year. A lot of what you said is how I approach my training for this - good to know.

[@ibrahimtarawally3897]

First time attempt I ran a 23:37 *4 months later* Ran a 20:25 so proud. Overall goal is a 15 minutes but it'll take some time. Great workout tip.

[@TheRunExperience]

That's great progress!

[@ibrahimtarawally3897]

@@TheRunExperience Thanks man

[@grantflores5410]

Ibrahim Tarawally Were you consistent with your training?

[@jjnagel2159]

Thank you! I just ran a 5K slightly over the 20 min. so was super-interested to watch your vid advice. Honestly, I wish you would have talked about peripheral helps, as well. Some that come to mind are 1) nose-breathing vs. mouth breathing, 2) stride-length & knee-height, 3) music or no music (listening)?, 4) arms (how much should they contribute in the process), 5) what to eat the night before, or morning of, 6) training on uphills ...help especially?, 7) what to think about in the last mile?, 8) best stretches to do?, and any other strategies??? Thanks.

[@diddy103177]

Great video but I'm shocked at comments claiming it was confusing when you 'switched' from imperial to metric and vice versa. Seriously?

[@james.tupper]

Seeing this video / some of the comments here gives me hope. I started running 3 months ago coming from no running or fitness experience at all. I could barely run the 1.5 mile loop in my neighborhood and that was at about a 11-12min / mile. For the last two months I've run every day and now I can do my hilly 10k route at around 8:30-9:00 pace. My fastest mile times have been clocked around 7:20 which I've run without even realizing it. Looking forward to many years of running and I really hope I can crack the sub-20 5k in the future. It's an arbitrary goal, but it seems somewhat reasonable and very challenging.

[@baskeplaye009]

I really miss running :( I'm currently 22 and I haven't ran a 5k since I was 17 years old. My last 5k I ran a 16:58 and then when I got to college I completely stopped running. I just played basketball, gym and studied engineering. But now that I'm done with college I'm really eager to start running again. But I feel like I'm going to run a 30 minute 5k :(

[@TheRunExperience]

You will certainly be slower right now than you were when you were running consistently, but that doesn't mean you won't get back to your old fitness! Ease back into it and you may just surprise yourself :)

[@SugaryTube]

I started running as a way to reduce the negative effects of smoking 3 months ago. Now I’m on my 1st smoke free month after 3 years, looking to run a sub 20 5k as a personal bet ! My current time is 23:03 and I think I can do it

[@berk_basar]

Ran (partly walked) my first 5K yesterday at 39:42 :D let's see if I can double my pace somehow!

[@TheRunExperience]

Congratulations on your first 5k!! 👏💪

[@xelionizer]

I've been running three times a week for about half a year now. Today I ran 5k in ''26'15 (Avg. cadence; 176 spm) 🙋‍♂️

[@dantegarofano1742]

My goal is to run a 25 minute or under 5k. I'm fairly new to running and I'd like to join my schools cross country team. I have about a year to prepare.

[@TheRunExperience]

Awesome! Check out our Beginner Runner program here: therunexperience.com/training-plans/beginner-running

[@Reece_Hodges]

Recently set a 20:58 PB, do a lot of base mileage but have yet to start any sort of interval training. Hoping to reach a sub-20 this year with some more focused training!

[@TheRunExperience]

Awesome! Sounds like an achievable goal with some commitment and consistency!

[@kalaivananganesan8675]

Will you just say the pace in both min/miles and min/km in your next video. I can't understand min/miles as we here train in min/km

[@glennbate8005]

Nearly 63, stroke and been diagnosed with cadasil, incurable brain condition. PB this weekend 28.20 and second in the over 60s at Snetterton 5k. Over the moon with that

[@NoLimitFrenchyNoLimitFrxnchy]

Glenn Bate well done sir

[@martinlavare1938]

I guess I will stick with 27 minutes for a while...

[@TheRunExperience]

To each their own!

[@martinlavare1938]

Awesome video! I tend to run long and slow and then short and slow...so tonight I will test myself and see where I land.

[@martinlavare1938]

25:58....felt great...but stopped to help a friend...I try to be a better human than runner.

[@TheRunExperience]

Love it! Great work all around.

[@aren8443]

Martin LaVare that’s exactly how it takes for me on 5 k

[@duolingo_abuse_is_realclub7949]

I ran a 5k today in 30:10 I only had one week to practice and before the race had only ran two different 3 mile runs. So I’m pretty happy.

[@Z.W0lf22]

I’ve been trying to get roughly a 22 minute 5k. I’m in cross country and sadly the season ends in 2 weeks or so and I’m a senior. I’m currently at a 24:10. I’m super doubtful that I can cut off 2 minutes in 2 weeks but I really want to try and I need all the advice I can get. Thank you for your help

[@arunallen1277]

Well you've had 2 years, how's it gone? ;)

[@bobsieshow]

at last ...a proper expert on runnig htat makes a lot of sense.

[@rudreshgp]

Just ran 5k at 24:27 and started watching this video

[@peanutwaffle2035]

i have gotten a 24:34 and hope to improve as well :)

[@alexanderbruno]

My 5k PR is currently 21:57... I'm so close yet so far away from getting sub 20!! I will do these and see how much I improve!

[@viktoriad5576]

Can't believe I actually missed the workout advice because I'm reading the comments! Ok..one more time..

[@ritamojawk2699]

Lol right , everytime I end up reading instead of actually listening hahah

[@sshy_indigoo]

I hope this works. I'm trying out for Varsity XC for high school this summer, and in competitions, Varsity has to run 5ks. I'm scared about it because I'm not as fast or have as much endurance as my colleagues, but hopefully these videos will help me for the fall season. This channel seems really helpful!

[@Maverick5588]

the conversion back and forth from imperial to metric was really confusing. Suggestion for the future would be to do 1 version for americans and also include the metric numbers

[@nbartlett6538]

He's already putting captions on the screen. He's done the work already to make that happen, so why not put both miles and km? No need for 2 separate videos.

[@louiistudios]

Lmao typical American with their stubbornness to switch to the metric system

[@MattDion]

He references miles only twice at the beginning, and the references are not important to understand the workout he is proposing. All other measurements in the video are metric, which any American athletics runner will intuitively know. Unless you are referring to his use of imperial time units? Those minutes and seconds can be tricky...

[@MrJimbo327]

Lmao Typical foreigner taking a cheap shot. American runners know metrics. Track and field have used it for decades. It has been legal here since George Washington. By law it was supposed to be completed by 1992. The problem. Same as every where else. Politicians won't do the final regulations to put it into effect.

[@uwotm8]

How about you learn both, it really ain't that hard.

[@QPRdazza]

I was doing sub 20 min 5k back in 2012 every race (my 5k PB is 18.43). I was doing speed and tempo rep work with my running club every week and I was doing my own 5k runs every other day in between. My regular 5k route is quite challenging as the first mile and a bit is all uphill. I used to run at a steady pace for the first couple of miles and then I would ramp it up and attempt to run a mile PB for the last mile (my mile PB is 6.24 so not that quick). Consistent pacing is the key and running, running, running and more running.

[@ADRENERGlC]

1:48 Defuq are these mating calls from trucks?

[@fincafranceses]

Many thanks for the video. For me, I'd find it really helpful to see the stats written on a board. Unfortunately it all went a bit over my head but I will listen again and try and get a hold on it. However, a couple of weeks ago, I finished a 5k race in 32.42 mins, probably helped by the almost completely flat terrain of tarmac. I was pretty pleased with the result as it was my very first race and I'm 67 yrs old. Although I have a trot now and again, thelongest I've done this year is 3.6km. Generally I only jog for about 2.5k as I live in a steep area and the only flat land nearby is a tennis court. Anyway, I'd love to get my timing sub 30mins, so I'm keen to try and improve myself all round, starting with the right trainers!

[@sawdoctony]

Good running shoes are so important because otherwise you will get sore or injured and have to interrupt your training

[@fincafranceses]

@@sawdoctony Thanks for that. I bought some Salomon trainers last year thinking that I'll splash to make sure I get a good, supportive pair for joging. And they've actually been very good and I wear them a lot, not just for training. However, I now realise they are for trail running and not road running. So when I get the chance, I'm going to look at ones specifically for road running as I don't plan to run on uneven ground.

[@dipsydoodle7988]

This may be a silly question but I'm going to ask it anyway. I'm turning 51 soon. I've been running for a couple if years for weight loss and pleasure. I recently started running some 5k races and I'm hooked. I just want to run my best. I have no illusions about my abilities. I'm slow, just happy to finish. what do you think my honest chances are for increasing my speed to something like a sub 20 at my age? I'm working at increasing my speed, but I'm ok with never being that fast if its not something attainable. Just curious.

[@seans7513]

Diane I run with some female masters runners who run sub 19 min 5ks. There are a lot of variables, the primary one is effort, they meet other runners at 5:30 in the morning and run track workouts. The community makes a big difference too. I hope you get your best out of running. If you have only been running for 2 years then you likely have a lot of potential improvement ahead of you.

[@TheRunExperience]

You've got so much potential! We've seen runners of ALL ages succeed in increasing their speed...even a sub 20 min on a 5K. Keep up the good, safe training (strength training & mobility work included) and you'll see great improvement.

[@dipsydoodle7988]

The Run Experience Thank you all for the encouragement! I will definitely keep working at it. 😊

[@davidcardinal3654]

Take care of those knees and buy excellent shoes and ice them after runs. At your age joints are worn out pretty bad

[@dipsydoodle7988]

David Cardinal I am very careful with my knees as I have injured them quite a bit in the past. My knees and hips are the only parts of me that will sometimes feel my age!

[@davidt9238]

My 20 year old soccer son just ran his first ever timed long run - a hilly 5K - and finished in 20:14. Maybe he’s in the wrong sport! He now wants to go under 20 so I will show him your video.

[@robertoramos9330]

Will be trying this workout, Let you know the results

[@klum8872]

Results?

[@charliekp6534]

Ran my 3rd 5k today, made small improvements on my time/ pacing each time, down to 22:58. Hope to get under 20 minutes by January 2020 perhaps and would also love to book myself in for my first marathon

[@Regimeshifts]

update?

[@charliekp6534]

@@Regimeshifts I kept running 5Ks at park run and signed up for a marathon in May 2020. Obviously covid stopped the marathon and weekly 5Ks, I think my fastest 5k was 20:33 before covid and then a string of injuries which has me out atm 😭

[@may26930]

I done a 5k in 30 mins🤷🏻‍♀️

[@ragh9014]

It's a good time if you're a girl actually..

[@jawlanabusaleh1413]

Thank you for this workout. I started running a year and a half ago, in april 2019. In december i ran in a 10k race and my pace was 5:20k , now almost a year after and mt pace didn't improve at all !!

[@MichaelMoore-hd9lo]

Hey Nate, How often should I do this workout?

[@TheRunExperience]

once per week!

[@AsdAsd-rd6ce]

When I started running cross country, I ran about a 26 min 5k. At the end of the season, I made it down to 21:45 time. This year, my goal is a sub 21.

[@destinedtobedifferent9921]

My P.R. is 18:35 and it's going to be under 17:00 by my senior year in high school.

[@sethgrey4389]

BLUEDRAGONFLY my pr is 18:46 i want to get into the 17:50s in a month

[@stefanhoffman7395]

Train smart and take care of yourself. Recovery is key.

[@ananth218Canada]

I went under 18 mins recently. Its not easy guys. Make sure u do a lot of strength training too in order to prevent injuries

[@varunshah3290]

Under 18 is pretty good man. I had 18:30 when I was 16 but left running for two years so probably can't even break 19 at the moment. Good job

[@ZjTwams]

Basically, sprint for 20 minutes :(

[@RebornKaotic]

ZjTwams 6:25 mile pace isn’t sprinting lol

[@jackepples2811]

KaoticSuper yeah no where near lmao

[@billyc768]

Basically, no.

[@miker471]

I look forward to these videos. Thanks, Nate. I just started getting comfortable with the jump squats and they seem to be making a difference.

[@TheRunExperience]

Awesome, Mike! Keep it up.

[@Yusufnpk]

Just do parkrun!!!

[@cameronoliver7905]

Hgfc

[@DrewKF]

parkrunnnn!

[@rogersmith5371]

I agree a free Parkrun every week is a 5km run and there's a whole bunch of others to act as pacers and to push you. You'll get a timed result which is an incentive to go back next week and try to improve.

[@murshizimahadzir8459]

This good vibe...pace came right away

[@pinoee5734]

I have 3 days to prepare for this 😢 I haven’t ran or worked out in months either

[@Maywill9]

PinoEE HEY ME TOO :) let’s do it and lmk how it goes! I’m driving to Texas for work and thought why not sign up for a turkey 5k race 😂

[@pinoee5734]

Bekah M I placed 2nd for the 18-29 year olds category, and 3rd overall. I ended up hitting 19:58 And it was a turkey run, and ironically enough I live in Texas.

[@Diego.fromheaven]

It has also a lot to do about your body! Some bodies are more likely to perform better when running! My brother trained 3 months 4 times a week doing 5K runs and got a time of 19:33 because he hasn’t the body of a runner. I’m thinner and a lot lighter so if i wouldn’t train at all i do an 18:42 5K run.

[@jbarahona2015]

I currently run 25:15 PR for my 5k. Will doing this routine at least twice a week along with distance training help in getting a better 5k time?? Thanks for the great video!

[@TheRunExperience]

Definitely! It will even help once a week.

[@charlesevans6106]

Whats your time now Juan? My xc season is about to start and I want to see how much this helped.

[@charlesevans6106]

Just got a 24:20 for my time trials Friday, hoping to get down to 22:00 by the end of the season.

[@charlesevans6106]

fyrick24 thanks that means a lot- I'll be sure to post each new PR I get (extra motivation for me)

[@charlesevans6106]

First race yesterday- 22:07.53

[@adamtki]

I ran throughout my 40s. Closest I got was 20:35 about 5 years ago. I’m 50 now and back from a year off from running and I can barely do 24. Aging sucks for sure. Was never able to beat 20 or the 1:30 half (1:31 was my best). Maybe I still have a couple of years left in my tank to try again.

[@sawdoctony]

Hi I am 62 and recently did 21 30 so .....

[@chris_rex]

Two months ago I was running 22:50-22:30 now I’m running 21:00-21:20

[@amandaong2097]

I am trying to get down to a 20 minute 5k by the time I hit high school but I just keep getting stuck at 22:00.:((

[@rickhoughton8151]

I hit 19:32 a couple of years a go whilst doing lots of flexibility and endurance training for marathons, but now I’m struggling to sub 21. I’m consistently around the 93kg weight mark butI’d be interested to know thoughts on influence of dropping weight with improvement on speed, and amount of hill training to translate into speed on the flat.

[@skateonsnow21]

Great advice!

[@Silentpartner70]

Fantastic video, can't wait to try it.

[@SaintLucifer66]

i try this metod. pleas convert pace from mile too km/ min ... thx

[@THELEGEND-kh2un]

Y cross-country season is over Haven't ran in a month cause of leg injury but PR is 20:37 fort year of cross-country trying to lose 3 or 4 minutes and this video might help

[@jasongaming9084]

Made it in 19min

[@1234567robbie]

excellent instructions ill try that

[@stevendern2543]

4 minutes per km

[@bogdanoprea5203]

No way!

[@circuspony72]

A nice clear, convincing presentation! Thanks

[@chessplayer0106]

I did 18:42 in high-school - I wanna get back there

[@stefanhoffman7395]

I did a 17:45 in high school. Smoked a pack a day and destroyed my knees and body building houses for 13 years, and i'm back at 18:30. People are durable. Make it happen.

[@chessplayer0106]

Awesome stuff. Hills or no hills? I was able to do 5:09 in the mile as well, and I feel like given that mile pace I should be able to run alot faster 5K.

[@stefanhoffman7395]

Both flat. Hills were never my friend. I was more of a 800/1600 guy in high school as well. So the key for me in a 5k is to really dig at around 2 miles, because that's where i tend to crack or try to conserve for a kick. But if i forget about kicking and leave it out there, its always much faster.

[@diniaadil6154]

Earlier this year my PB in the 5k was 22min , now I've brought it down to 17:26. My strategy is a little bit different by doing 1k intervals, and 1min recovery. I aim for somewhere around 3:20-3:30 for a 1k rep

[@gnelkarian437]

Do you stand for the recovery between reps or do you jog/walk?

[@diniaadil6154]

@@gnelkarian437 depends on how good you feel about it. If its tough it's okay to stop to catch your breath, because it's only going to get tougher for the next intervals. I know I'm ready if I can keep up with a light jog in between

[@hopetonfisher4288]

My best was only 20 mins and 31 seconds I must be better....

[@deanchadwick9165]

well this session is good for someone who can run a sub 21 to 23. that said a 200 metre jog would be quite difficult even for the sub 22, 23. . longer jogs between reps. 400 metres and as the weeks go on lower the metres and increase speed. to fast to soon will lead to injury and longer recovering. long slow runs are good. but you need to throw in the longer threshold and tempos, hills slower than race pace (not pb) but longer. comfortably uncomfortable pace. I started at 28 min 5k about 8 years ok and I now I run 18 min 5k cross country and 16.28 pb.... good luck