I Asked Pro Runners for their Fastest 5K Secrets

🏃‍♂️ Unlock the Secrets to Your Fastest 5K! 🚀It's mind-boggling witnessing the speed of elite runners, but what if you could unveil their secrets to running a faster 5K? Join me as I interview top coaches and the fastest runners on the planet and explore practical insights on how to run your fastest 5k.
Resources:
The Run Smarter Podcast: Neuromuscular vs Aerobic Runners with Eoin Everard: spotify.link/WpqzyEyk2Db
👉 Video Highlights:
🕰️ Week 0: Engine Check with Coach Matthew Boyd
Assess the size of your running engine with a 5-minute time trial.
Develop a 6-week training plan tailored to your results.
Week 0 checklist to ensure you're ready for the challenge.
🏃‍♀️ Week 2 Onwards: Incorporating Tina Muir's Strides
Gradual speed-building strides to enhance your top speed.
Integrate with Matthew's sprint sessions for a comprehensive approach.
🏞️ Building Efficiency with Olympian Jared Ward
Train for a 10K to enhance endurance and efficiency.
Understand the balance between speed and aerobic building.
🧠 Engine Efficiency Tips from Olympian David McNeill
Learn to run slow for improved engine efficiency.
Mileage considerations and a checklist to master the skill.
🚀 Elevate Your Training with Eoin Everard's Insights
Neuromuscular vs. Aerobic training - find your camp.
Specialized workouts tailored to your 5K goal time.
💪 Strength Training for a 4% Boost
Personal touch: Add 1-2 strength sessions per week for a 4% improvement.
Detailed exercises, sets, reps, weights, and rest periods explained in the video.
Warm-up tips and race day essentials, including considerations for carbon shoes and Vo2 kinetics.
🔥 Ready to Run Your Fastest 5K? Let's Dive In! 🏁
00:00 Uncover Secrets to a Faster 5k
00:25 Matthew Boyd: Testing Your Engine Size
01:08 The 6 Week Training Plan for Faster 5K
01:58 How to Upgrade Your Engine
02:20 Tina Muir: How to Implement Strides
03:08 Jared Ward: Improving Engine Efficiency
04:30 David McNeill: Increasing Running Volume Safely
05:24 Slow Running: Subjective & Objective Measures
06:27 Advice from Eoin Everard
07:15 Neuro-muscular vs Aerobic Athlete
07:52 Calculating Your Race Pace
08:15 Eoin's Workout 1
08:49 Eoin's Workout 2
10:02 Preparation & Warm-up for 5k Race
10:45 Complete 6 Week Training Plan for Faster 5K

[@bev9708]

Hey Brodie, I forgot to tell you... I'm soooo chuffed that last Sunday I surpassed 5000km for this year!! 😃🏃🏻‍♀💪🏻 And MOST importantly, totally injury free!!!!!! That's thanks to you Brodie , massively increasing my running IQ as I massively increase my distances and volume... I've taken 2 years to slowly build my tolerance for this volume, obviously with regular strength training plus I swear by my regular yoga classes too, especially because of the balancing exercises!! Soooo many of those 5000km were run with you in my ear and now I smile big EVERY time I hear you repeat "...achieving running feats you never thought possible!" Yep, that's exactly right!!! 🙏🏻🏃🏻‍♀💪🏻🙏🏻

[@RunSmarterwithBrodieSharpe]

Wow Bev that’s incredible!! Keep Up the good work and cannot wait to see what you do next

[@bev9708]

@@RunSmarterwithBrodieSharpe THANKS Brodie, I'm soooo chuffed!!! 😁☺

[@lean2281]

​@@bev9708what's your 5k pb

[@slaney1231]

Great info! Love the channel & podcast, very helpful thank you!👏👍

[@RunSmarterwithBrodieSharpe]

Thanks for being such a fan and taking the time to comment 🥰

[@bev9708]

WOW Brodie, you're just going from strength to strength in your videos, each more and more jam packed with value, quality and practicality, AND so compact too, awesome editing Brodie!! I've always only focused on distance / volume / endurance but I just know that a solid 5k training block will indeed also have a positive impact on my marathon time too, so I'm definitely gonna give this a real go!! I've got my next marathon in 3 weeks and I still have a long way to go to complete my current big trail running adventure too, around the entire Île-de-France region, so sounds like a good plan for the depths of winter here in France!! We're finally getting some slightly wintery weather after the warmest September on record and the longest run of hugely above average temperatures in October ... so strange but the leaves are only just now starting to turn!! Well, it's been awesome for trail running that's for sure!!! Hope your adorable ladies are both doing well!!

[@RunSmarterwithBrodieSharpe]

Thanks Bev, it sounds like you are also going from strength to strength 💪 I am very jealous of the life you’re living and enjoy hearing how you are going

[@EBoone503]

Loved this! I just started my Garmin 5k training plan TODAY so this was perfect timing.

[@RunSmarterwithBrodieSharpe]

Excellent timing. Good luck with the training

[@David-cg7ms]

amazing content !

[@RunSmarterwithBrodieSharpe]

I am glad you think so David. Hopefully you are enjoying some of the other videos too 👏

[@sergiocaet]

Thank you. I had hear the podcast. This came in a very good moment> I used to train by feeling trainning predominantly strong. From june on I started to follow a Garmin's plan, focusing on easy run. My VO2 depleted a lot. I was thinking to start to train stronger again, and this podcast gave me the confidence and important hacks to continue with my intention.

[@RunSmarterwithBrodieSharpe]

Glad you enjoyed Sergio, running is all about fine-tuning and finding what best works for you and I am glad you have found something that works better than your old methods. Keep it up!

[@sergiocaet]

😎💙@@RunSmarterwithBrodieSharpe

[@BamainMn]

Very nice video. I’m very pumped to try this out after my marathon! But do you adjust mileage if you’ve been running 50/week?

[@RunSmarterwithBrodieSharpe]

Thanks for commenting 😍 I am glad you enjoyed it. If we are ramping up a lot more speed than you are used to then I would take 10-20% of weekly mileage off your total.

[@CaptainBrash]

This is an awesome video and actually fits my next training block perfectly. I'm currently training for a 10k pb (hoping for sub 50 minutes!) On November 5th. Then I have 8 weeks until the local NYE 5k race which I'm aiming for a decent PB. Currently I'm at 24:09 so don't have a clue what kind of improvement I can expect in 8 weeks, I suspect sub 20 is out of the question so really don't know what to aim for 21 or 22 would be nice.

[@RunSmarterwithBrodieSharpe]

Perfect timing! I’d love to hear how you go! I’d say you makes some A, B and C goals and potentially select your B goal as ‘race pace’ and see how it feels.

[@platosbeard3476]

As well as being pain free for 2 months, don't do a benchmark run the day after your first race in 5 years. Especially don't do it on a cold morning when you're pressed for time and can't be bothered to warm up properly. Anyways, I'm heading out for a gentle rehab run

[@RunSmarterwithBrodieSharpe]

Haha some great reminders. They seem silly in hindsight but us runners do it all the time 😅

[@platosbeard3476]

@@RunSmarterwithBrodieSharpe there's nothing like the hobble of shame to get you to behave for a while 😅

[@GagePruittXC]

When you say 800m at race pace + 20 seconds does that mean 20 seconds slower than race pace or the same pace for 20 seconds longer?

[@RunSmarterwithBrodieSharpe]

Sorry for the confusion. 20sec slower than race pace.

[@chrism589]

WOW, what a training plan. May start it in a month or so, just done a marathon so still recovery till next month. I do in fact have some 5mile races lined up, one a month starting November. Easy to replace the KM with Miles for my training... ?

[@RunSmarterwithBrodieSharpe]

Great timing Chris. Let me you go. Converting km to miles shouldn’t be an issue.

[@qigong1001]

You may have just put a bunch of trainers out of business. 😂 kidding. I know there’s still a lot of details, but this video was way more in depth than the hundreds of 5k vids and even some books I’ve read.

[@RunSmarterwithBrodieSharpe]

Glad you think so 😇 I try to jam in value and make it practical