HOW TO RUN A FASTER 5K - 5 TOP TIPS

[@vidzgo]

Great advice mate. Some training workouts in the video: 5x 1km (recovery 75 sec) 3x 1mi (recovery 90 sec) 8x400 + 8x 200 (recovery 60 sec)

[@asus12354]

Broke 20mins this week, thanks to one of your workouts for 5k and obviously slowly building overall mileage. thanks for inspiration!

[@justalilbester]

Boom Shakalaka! Music to me ears! Well done 🔥🔥🔥🔥

[@realmaster676]

W!

[@Madara_Uchia777]

​@@justalilbestermy 5k is 32 minute Can I improve it to 20 minutes under 1 month Is it possible???

[@cardplayer725]

​@@Madara_Uchia777no not one month

[@RajaKumar-fd9ft]

@@cardplayer725 then?

[@matt0012]

20 min, current PB: 20:34 We got this! Update: 19:49! Let’s goooo! Good look in Berlin, we’ll all be rooting for you!

[@1RealFacts]

Please Help me Athletes (dude) My current pace is 20m 5k how long does it train to reduce 2 or 3 min

[@alansamuel2454]

​​@@1RealFacts6 months to 9 months to turn 20 to 18 mins. Of course it depends on existing training volume and other factors but I think you can do it in well below a year if you really give it focus.

[@1RealFacts]

@@alansamuel2454 thank you

[@jackkeejxyooj]

I ran my first 5k under 26 mins. I’m super excited and looking forward to improve as time goes on 😁

[@cwschang]

At the beginning of 2023, my 5k pb was over 30 mins. Started training more consistently from Feb and my time has dropped to 22:06. I would dearly love to hit sub 20 but at age 51 I am not sure that I will get there. Will follow your tips and keep trying though 😅🤞🏃‍♂️

[@AngrySkipperGC]

Motivation for me! My PB was 24:24 - about a year ago. I stopped running, had a broken foot from kick boxing... back into it around 8 weeks ago, gingerly doing ~ 33min 5k. The goal atm is just to get to 5km in sub-30 and then work towards the low 20s. Anything faster than 20min is definitely amazing to see.

[@jvmoony]

I've done a 5k parkour under 30 min. through every building arround baltimore, but still can't break 5k road run under 20 min.

[@justalilbester]

Keep trying! Keep working hard! And I hope this tips can help you get there!!

[@SimonBanfield]

Goal is Sub-20. Currently at 21:35PB Only got sub-25 for the first time in October. Let's go! Only a few weeks until I turn 40.

[@justalilbester]

BIG improvement! I’m predicting that you’ll get there in the next few months 🎯

[@rohobok2890]

Hey, identical goal to me. Although I am 37, and my pb is 22:30. I want to have sub-20 by the time I am 40!

[@bryguenther]

Its possible, I'm in my late 50's and just cracked 20min :)

[@yash_umesh]

My pb is 19.17

[@dylansanchez4336]

New Runner I ran my first 5k 1 month ago with no training and it was eye opening as I finished at 32:24. Today I ran with a little training a & finished 29.20. Loving the progress. Going to train for 2 more months to get to 25 mins.

[@AlejoValenciaC]

Currently running 2.4 kms. My best time has been 10:06. My goal in the future is to go up to 5K. Thanks for sharing your content @Nick 👍🏽

[@highviz82]

Consistency can be so hard sometimes. One week I’m so motivated and the next it’s a struggle to get out the door. Having to do all my running alone is so hard.

[@soul_headshot]

Me & David goggins always getting it in. You never alone bro, maybe alone geologically but not alone in your efforts.

[@AlphaQHard]

When I find it hard to get motivated and out of the house, I just tell my inner b*tch to be quiet and force myself out of the house. Its easier said than done, but it works. The feeling of accomplishment you get after a run is doubled when you didnt feel like doing it in the first place vs when youre motivated.

[@SuprEmpth]

@@soul_headshotwhy was i think of David Goggins when i read that guys post. I listen to David Goggins too! 💪🏾💪🏾 i hate running so I’m telling myself I’m callusing the mind by doing it and it’s kept me more consistent than ever

[@PaulDobson-d2c]

Running alone is hard. Have done it for the last twenty odd years. As a young man I trained regularly for a decade or so with a group and the social side after training as well as motivation during training itself was a huge help in running 15min for 5k and 31 for 10k. I'd say upon bad days etc when things are a struggle, give yourself a big pat on the back for simply getting out there. Always have a goal in mind, both short term and medium/long term and keep focusing on that.

[@pentachronic]

I always look forward to running on my own. My mental motivation is “What cool stuff will I see/experience on my run today ?”. In the later months when it’s dusk I see rabbits and count them, other times of the year I see squirrels and count them, etc. It’s always fun to be outside breathing clean air and feeling your body refresh itself. Happy runs everyone.. 😁

[@pietersmith9474]

I don’t have a short or medium term goal in mind right now, but COROS predicts I should be able to do 5k in 25-26 minutes. My plan is to build volume over the next 9 months or so and then to run easy/moderate until I stop improving. Anyway, I enjoy it. At that point, I should have an idea of what is realistic for me. Then I'll get down to business.

[@dillberrystew6205]

i used to average 16 minutes for a 5k before lockdown (with 15:20 as a PB) but following the death of a close family member and a depressive slump I quit running indefinitely which was the worst thing I ever did. I am a month back into running and did a 19:43 this morning, which considering the almost 3 years absent from running I am over the moon. This video has given me the extra motivation I needed to aim higher! I’ll come back here when I break 18.. give it 4-5 months haha

[@AK-gb9rp]

thats awesome, keep it up.

[@justalilbester]

Wow!! Can’t wait to witness it!! 🔥🔥You’ve got this!! Thanks for sharing!!

[@ProgramArturo]

Si se puede bro, lo tuyo es talento natural ya que después de 3 años sin entrenar prácticamente estás iniciando de cero y bajar de 20 min iniciando es un muy buen tiempo 💪

[@pedrohenriquedeoliveiralei6957]

You can do it! nice PB by the way 👏

[@soul_headshot]

Running 15:20 is extremely elite, a number some people could never reach even with years of training. I imagine you have great genetics for running and will bounce back in no time.

[@Scott.88]

RE tip #5..That inspiration factor you mention is crucial and something I (and no doubt many others) are getting in abundance from you. Thanks so much for your content and enthusiasm, Nick! PS. I ran my new 5K PB earlier today - 21:03 ☺

[@justalilbester]

Boom Shakalaka 🔥🔥 can’t wait to hear you break sub 20 one day!!

[@David.soares]

The hardest part nobody talks first is: what is your full time job?...i'm a construction worker, I have hard work some days, another ones not as much. So my training need to chance or even stop sometimes, depends how much energy I spend in my full time job. Start for a sub 16 5k soon. Thank you for your videos!!!!

[@justalilbester]

Yup that the hardest part to training. Getting that life balance right. I’m a full time running coach. Keeps me buzzzzy but it’s my passion and I love it. So I can’t complain 🙌🏻 go smash that sweet sub 16!

[@Rubensgardens.Skogsmuseum]

I run in the morning, before work at 5AM. It is a great way to begin my day.

[@alexanders4911]

Quit your work. Im a crypto invester. ❤

[@simonellis2107]

just hit 20:41 at age 51, 3 runs a week, parkrun for the fast effort when ive got the most motivation of all those runners around me, young guys to beat (and people to draft 😏) intervals mid week to get those legs used to it, 6 x 800mts. Long run Sunday morning to build endurance, sometimes with 10k pace inside of the long run to experiment with some paces. It's helped me hit about 6 pb's within 2 months. I've got a feeling the last 41 secs to get under 20 might take some time but it's within reach.

[@dia37355]

I ran my 5k 2 years ago at 48. I finished 3rd with 23 min. I waited 2 years while kept training till I would get to 50, thinking I would do even better by aging up a division. I was wrong. I ran my 2nd 5k this weekend. I got 35sec faster but finished 3rd again. My conclusion is that those who run in 50’ are better, stronger and experienced runners. I was shocked. But at the same time it is so motivating and inspiring. I will keep training and shoot for 21 min here in Colorado.

[@rampetampen]

Such a hero 🎉🎉🎉

[@PashkaPashkinson]

Just incredible. I run 5 km for 30 minutes and thought that it was good results... So, there is still a big room to improve ;)

[@markferris1143]

Goal was sub 25min & managed to sneak in at 24:37 this am @ Greenpoint Parkrun here in Cape Town. Now we try and better that I guess

[@adamh9962]

stopped the video at 7:50, went and ran a pb, came back and still watched the rest of the video!

[@thewetfly9207]

🎉👍🤣

[@invictus_They-Them_Nazi_Hunter]

I stopped it and went to the pub.

[@ypure3859]

60 yrs old...not a consistent runner. 22.44 PB. hope I can improve with you advice..Consistency important, and structure. got it!

[@rampetampen]

Not good for your body.. Lift weights is much better....

[@tannerslomko]

Great video. Love your channel. My friend saw me watching your 5k race video and was like “what the hell? You’re watching someone run a full 5k?” Lol. Love that video.

[@justalilbester]

🤣🤣 love it!!

[@jenneurohr]

My goal is to get under 30 minutes. I was consistently improving (got to around 31) until summer started and now it is so hot and humid I feel like I'm stuck.

[@BrynBrooker]

Try a really late run - when the air is cooler you'll notice the difference

[@MrPhillpots]

Had a quadruple bypass 4 months ago, 63 years of age, started with 50min parkrun as a park walker volunteer, then broke 40 mins, now at 35 mins, aiming for breaking 30 mins before year end. I love parkrun, its become an essential weekend activity for me to stay healthy. Lost weight, feel trimmer, feels great.

[@rampetampen]

Hero of the nation....🎉

[@EFXVoila]

I stumbled into your channel, Nick, because of a suggestion and did not know you or your content before. That was 2 months ago. Your videos motivated me so much I started running my 5,2 kilometers round again. I started at 32 minutes and 30 seconds. At he end of June my best time was now 30 minutes. Today I ran 28 minutes and 30 secons. I got 4 minutes within faster in 8 weeks and lost 5 kilo. Thanks for your content and motivation and all the hints! brofist from Hamburg, Germany

[@EFXVoila]

thanks troy :) @troybecker8340

[@2pkproductions979]

I started running again last year and ended up running my first 5k last October. I ended up running a 31:38.9, which I was alright with, because I beat my first goal of getting a sub 35. I’m about to start prepping for the same 5k in October, my goal is to get a sub 30. My fastest 5k during training has been 27:10, but that was indoors. I’ll let y’all know how it goes in the future!

[@omardgardiner2225]

You go this.

[@2pkproductions979]

I ran the 5k this morning, I ended up beating my goal! I ended up running a 28:45.92, which shocked me tbh, because I was expecting around a 30 lol. I’m going to be taking a week off now and then come back starting my speed training! I need to get my 400 and mile time faster! Hopefully, next time I run a 5k I can be fast enough to run a sub 27!

[@AColdDino]

​​@@2pkproductions979 great job! reminding me of when i started, if you keep at it youll be running 20 minute times in no time!

[@jvn1622]

I’m trying to break 17 tomorrow in a race, my PR is 17:26, and this course is super fast so I know I can physically do it, but the mental part is what I need to work on.

[@yannickm1396]

Did you do it? My PR is 17:22. A PR i ran 1,5 months ago. I also hope to break 17. But running 3:24/km pace for 5km still seems really hard. But than again not that long ago i felt the same way about 3:30/km pace. What i think really helped me to get my PR is to finish the last km of my tempo runs at a much quicker pace than 5km race pace. How long ago did you do your 17:26 5k PR?

[@christofferdall8326]

Thanks for the tips Nick, I really love your channel and the way you share your knowledge 😃 I would love to go sub 16. I think I am getting there after joining the local club a couple of months ago and training with structure especially🥳

[@mattnolan2440]

Thank you Nick, very informative. I'm currently looking to improve my 5km time (looking to get sub 20). Will use the tips in this video. Btw your previous video with your 5km race commentary was great. Stay focused & positive mindset.

[@justalilbester]

Go get that sweet sub 20!!! 💥 Thanks for the feedback and I’ll look to make more of those going forward if they’re helpful!

[@FilenameBliz]

This does help! Im a freshman in high school and running for a team that is a state champion, going for a back to back title this year. My coach has been really helpful in dropping time so far, and improving at an alarming rate. My first 5k i ever ran this year was a 27:35, which is pretty slow. I slowly cut it down to 25:20, then 22:36, and when the 2nd offical race came around, 20:24. Next meet i broke 20 with a 19:41, and the next meet after that, which was today, i broke 19 with an 18:44. So basically i broke 2 1-minute barriers, 2 meets in a row. Now im probably not gonna break 18 next Saturday, but im at least going for a varsity letter/Nike nationals qualification. (18:30 or faster), so i feel like that is reasonable to do. You can do a lot more than you think you can! My goal for my freshman year this season was a sub 21, and now at only the 4th out of 9 meets, i have an 18:44, breaking that goal by almost 2½ minutes. You just gotta put in the work and stay consistent, and when race day comes, give it everything you have in you. It will pay off.

[@alexandermcdougall7877]

That is crazzzyyy imporvements in such a short time frame you must have decent genetics

[@FilenameBliz]

@@alexandermcdougall7877 I would say I have good genetics yeah, the post is outdated as I got 17:54 at my conference championship in October.

[@user-Ybafgh]

​@@FilenameBliz how long did it take you to reach from 27:35 to 18:44? Your progress is amazing.

[@FilenameBliz]

@@user-Ybafgh One season!

[@ResonatingRealms]

​@FilenameBliz Very inspiring! Hope you kept improving! Do you mind sharing what your training is like? Thanks

[@mrdavester]

sub 20 5k by or at age 50. currently 49. Ran 20:44 two years ago as a time trial and havn't tried to beat it since. Focusing on training instead. Also lost 20lbs to help facilitate this and now coming off a month long break.

[@Semystic]

I ran my 2nd ever 5k last week and got 26:26, my first one in July was 26:54. So a little improvement 😅 The 2nd course had lots of dirt trails and hills so it was much tougher. My goal is 20 minutes. I train Muay Thai and that's done wonders for my stamina, so between that and practicing running I should be able to reach that at some point 😁 My real goal, however, is a 5:49 or better mile. Just to beat my brothers who claim they beat me in high school. I got 5:52, and they said they got 5:51 and 5:50. I'm pretty sure they were f**king with me, but I want to beat it anyway. One brother passed away a couple years ago, so I can't rub it in his face though lol.

[@nicolasmith9070]

I absolutely love this account. I'm a female youth athlete who has a PR of 19:03 and I'm looking to break 18:30 in the next month. Your videos inspire me to be the best runner I can be ❤please continue to make content. You are an absolute ledgend with incredible times!!!!

[@alq793]

How many km u have get this number?!

[@nathanjameslong]

Currently aiming for sub 20. Got a 20:08 last week, but this broke my previous record of 21:36, so there’s no rush. My first pair of proper running shoes definitely helped improve my time 😊 Also, this video was so helpful. Had no idea about the 20/80 split! Looking forward to doing more easier runs in between the hard ones, as I have currently been doing more of a 50/50 split

[@hornsteinhof7592]

Pretty useful recommendations, thanks. I'm generally fit but struggle to run anything lower than 24 min. I mostly do lifting, running and biking. Despite being rather lean, my weight is 90 kg for a 193 cm height. Yet, I've seen equally heavy guys run a kot faster and that gives me motivation

[@qc_mp6899]

5km PB =18:43. Hoping to see Sub18 soon. It took a while to achieve this. But will keep at it.

[@yahyamerey4637]

How long did it take?

[@qc_mp6899]

@@yahyamerey4637 started running around June 2021. My 1st 5km time was I think 37min. It was my 1st time to ever try and run a 5km with intent. It was so hard, but just stayed with it and pace just got faster and faster.

[@SimonBanfield]

Tip No.4 really resonated with me. I kept the km by km breakdown in mind during my Parkrun this morning, particularly km 3-4. Resulted in a Parkrun PB, only by 1 second, but I didn't feel great this morning, so quite a surprise.

[@hans2973]

aiming for a sub 18 5k in around 4-6 weeks. sitting at 18:27 right now. will give you an update how it went.

[@DavidBwema]

My best 5k was in 17:30 during a 10k race I ended up after the 10k with a time of 37:32

[@craigbriscoe9237]

Thanks Nick. This is a great help. I'm newly back into running. The aim is to break the 20 minute barrier, currently I'm at 24m50

[@DG_MODE]

goal is sub 18 (first race) and see how far I can go though the season (last race is November 1) PB-19:32 (last season) put in solid base training. Slow build to 45 mpw with hills,strides,some light workouts, etc

[@Emil-ej5of]

In the middle of a half marathon block, got a 5k coming up this wednesday. Aiming for sub20. Hopefully I will be back and report :) funny how i found this video because I was looking for your 5k commentary video to look for mental tips. Going to rewatch it now!

[@Emil-ej5of]

Ok so goal accomplished. 19.37 🎉

[@shanedolan6694]

Great tips Nick! Ready to full send Parkrun tomorrow now. Aiming for: KM 1 - 3:24 KM 2 - 3:24 KM 3 - 3:24 KM 4 - 3:24 KM 5 - 3:23 for a 16:59 PB 🤞

[@justalilbester]

Sounds like sweet music to me!! Can’t wait to hear it play out!! Go get it champ!! 👊🏻

[@WinstonKonopinski]

Good luck bro

[@yash_umesh]

All the best mate

[@rampetampen]

Girlsport😴😴😴 Real men play Icehockey 🏒 or rugby 🏉..

[@louisem9487]

Im aiming for sub 19. Im consistently sub 20s. So difficult to get faster

[@straight_to_finish]

I’ve been stuck at just over 20 min for a couple years now. At 44 years old, I started running 4-1/2 years ago. So a sub 20 is my goal!

[@InspiNatio]

Just got 18 flat for my first xc race. I want to go far in this sport. Thanks for the tips

[@ypermgamer2741]

Was it that 4k race? i had one yesterday also

[@InspiNatio]

@@ypermgamer2741 nah it was a 5k

[@dmagnin]

Thanks! Awesome for me even after 50 years of training😂

[@velogoo]

My PB is 18:55 (without a huge amount of training but was over 10 years ago) currently around 20 min on a flat course, goal 1 is to be sub-20 comfortably and consistently, goal 2 is new PB, so 18:54 or less, dream goal is sub 18. I'll be 50 next year.

[@thepsychologist8159]

I'm a 50+ yo runner. It took me years to go under 20. The main things that significantly improved my times were: hill strides and speed work (but especially hill strides ... as they say "running up hill is like sprinting in disguise). Running longer at easy pace, build the volume. Finally, running at goal pace for longer (i.e. 7km).

[@vpustote]

Im only 40, but what helped me the most was the consistency. I made sure to have 45-50 miles per week. 6 days with 2 days of speed work. I also did strength building exercises too. If it helps, I trained for the 10k, which helped my pacing amazingly, and then the 5k was just easy peasy after that.

[@MtbEMS]

@@thepsychologist8159what’s training looking like for your 7k’s?

[@thepsychologist8159]

@@MtbEMS As 7km is a chunky distance, my training is very much the same as what I said earlier on for the 5km. My weekly schedule would comprise 5x sessions. 3x easy-pace runs of 12-15km each. A progressive run (I'd do these on a treadmill so I know what paces to hit) - 12km total, 4x increments of 3km each, with the last two increments above race pace. Finally, an intervals/speed session at above race-pace, preferably on an incline - 10x intervals, 200m and 6-10x speedwork, 400m (but of course, starting with an easy session of approx. 15min) But of course, to get better at a certain distance you need to practice it. I have a nice 7km circuit at a near-by lake which incorporates inclines, declines and flats. Simply running the same course over and over allows you to get better and better, which typically results in quicker times.

[@karlosfandango6637]

At the age of 45 i went from a 18:09 5km (2017) to a 17:34 (2022). Then at 46 I'm at 16:59. How? I run slower thsn ever before, my speed days are parkrun. I don't have time to do a speed session in the week. I cycle to work 4 days a week (40 miles). It can be done people. Have confidence and go for it.

[@gillmanneil]

I just ran a 20:16 at a Park Run without feeling that I was in great shape. My PB is 18:55 but it was run on a downhill course so I don't really count it. First target is 19 minutes and then to work on from there!

[@bentprogamingyt]

Broke sub 19 I’m 13

[@relax101mag]

I'd add, don't get injured. Especially bad for consistency.

[@edwardtang3585]

Current PB is 30 min, goal is 25 min, keep going 💪

[@faroutrunclub]

One of the things I notice in the pictures is that your posture has improved- this is something I am really trying to dial into when it comes to my training - anything specific that has helped you with that? Workouts/practices? Thanks!!

[@techd4097]

Can you please give me a weeekly plan for 2 months as I have to do 5k in 17 min and it is very necessary so make a video as much as early

[@dtyn]

Good tips! Used to run 26:xx a few years ago when I was in my late 40s. Now I’m 52 and doing sub 30’. Hopefully can improve gradually. I prefer to run ‘barefoot’ though, with minimalist shoes.

[@fenicotterobluofficial5610]

Currently my pb is 22:10 and my goal is to run sub 20. I haven't tried a PB in a long time so probably my time is considerably lower than 22:10 but still far away from the 20 minutes mark. I have a 5k race in just a little over a week so I hope that I can lower my PB there. Thank you for sharing your knowledge.

[@davidcartagena1272]

How you do? I got a 5k in 3 weeks been training over 2 months got a 22.15 pb im hoping to achieve sub 20 this year

[@AnilD.parmar]

You are good human being 😊

[@davidcartagena1272]

I got into running 3 months ago average 23minutes, maybe one day i an get sub 20

[@ernestvigil7761]

Would like to disagree on the running with others. People can be flakey. Which would then turn into an excuse to not do your run. Sometimes it is just better to run alone. Don’t get me wrong I would love to have a group of like minded individuals to run with regularly. Just saying it can also become a reason to hold you back. Great tips otherwise!

[@justalilbester]

You gotta find those reliable training partners that’ll keep you accountable. Glad you enjoyed them! Onwards and upwards 👊🏻

[@jaishhh1770]

goal is to get under 20mins again which i havent got near in 3 years

[@thematofall]

I keep getting little annoying aches and pains that stop me from running. I have been crazy consistent over the last year. But these last few weeks of injuries is driving me mad

[@fanieldox]

How can I go from 3km - 5km? I’m only running a week or so

[@justalilbester]

Baby steps build up slowly, week on week and you’ll get there!

[@adam_wetton]

Great video Nick! I've got a 5k coming next Friday, aiming for that 15:59 😌

[@justalilbester]

Can’t wait to hear about that sweet sub 16!! Go get it mate!! 🔥

[@bennyfriis601]

The 80/20 ratio (or the intensity of the 80%) just doesn't work for me. It. Just. Does. Not. The Z2 running (for me) is excellent for increasing mileage, but at the same time my body is just "decaying" slowly with so much running at that intensity. I may just fall off to far to one side of the (physical) normal distribution curve, dunno. I had the somewhat same experience back in the 90ies when I was a swimmer: My body has to work relatively hard to respond optimally from training. It could be the same today, which would perfectly explain why (too much) Z2 running just doesn't do it for me.

[@potterxc]

Stopped running for 20 years and started again a couple of months ago. Did a 5k test (not a race) and finished at 23:35, so that's my PB. My goal is sub 20:00.

[@mjhrpgiv]

I stopped running for 38 years. Came back to run 25:00! A year later I'm down to 21:15 and hope to break 21:00 by the end of the year. It's taken so much longer than I thought it would to get here! I never thought I'd be thrilled to run in the 21's since I ran in the mid 15's as a youngster!

[@thepsychologist8159]

I'm a 50+ yo runner. It took me years to go under 20. The main things that significantly improved my times were: hill strides and speed work (but especially hill strides ... as they say "running up hill is like sprinting in disguise). Running longer at easy pace, build the volume. Finally, running at goal pace for longer (i.e. 7km).

[@mjhrpgiv]

@@thepsychologist8159 Almost 59 here. Sub-21 is about all I'm hoping for, but still haven't achieved it. I'm slowly creeping up my weekly mileage towards 25-30. I usually do one interval workout per week. I do a long run with a group of old guys faster than me each week. Most of my runs are in my neighborhood which is nonstop rolling hills. I do try and charge them most days.

[@potterxc]

@@thepsychologist8159 Thanks. That's great. At this point I'm running only every other day and then rowing or cycling on the offdays to acclimate my joints and muscles to the pounding of running. I did 6 miles straight yesterday at 9 minute pace. I'm not sure when I should start running daily. My mind is ready but I don't want an injury.

[@potterxc]

@@thepsychologist8159 Happy to report that I just ran 18:51 this morning!

[@yohhannestegegne-uu9we]

Amazing I like it so much

[@devendrasinhrathore7702]

Right now I can do the 5 km in 31 minutes and my goal is 5km in 15 mins I don't in how much time I can get it but I will try my best

[@originaljamtracks]

Great tips, love your channel Nick from a fellow South African living in London! Ran a PB 5k time yesterday, going to apply your tips and go onward and upward to an improved time soon.

[@okosbokos1491]

I did 0,5km Haven’t run for 5 Years 5km seems unreal My knee hurts Aaaaaaaaaarghhhhh

[@hidrulstudio5749]

That's great Video I have ever watch for running guidance. My current 5km PB is 18:45. Looking forward to bring it down to 16min Thanks a lot

[@miamba0t]

This week my PB went from 24:27 to 23:22 after watching this video. My goal is a sub 20 5k but the bigger picture for my runs is to get better stamina for my dream as a badminton player. In this video you mentioned some what of a schedule but I was wondering how many and what type of training I should do over a weekly basis.

[@yahyamerey4637]

The typical four weeks training cycle is like this, First week, Monday - rest Tuesday - easy run - 30 minutes Wednesday - 3 x 1 mile ( 90 seconds recovery) Thursday - easy run - 30 minutes Friday - rest Saturday - easy run - 30 minutes Sunday - long run - 1 hour Second week, Monday - rest Tuesday - easy run - 30 minutes Wednesday - 8 x 400 meters (1 minutes recovery) Thursday - easy run - 30 minutes Friday - rest/ cross-training 40 minutes Saturday - easy run - 30 minutes Sunday - long run - 1 hour ( 12 km) Third week, Wednesday - tempo run - 20 minutes Fourth week, Wednesday - 8 x 200 meters (1 minute recovery) Fifth week, Wednesday - 5 x 1000 meters ( 75 seconds recovery)

[@33runnerboy]

Current PB, in the last couple of years is 19:05. Want to run sub 18:00. I'm 55 😊

[@hagosmesgoun7195]

Thanks mine is 17:00 I am 45 been back running about 9 months after 15+ yrs - I ran yesterday 17:57 so wanna shave at lease a whole min by next year - I know it’s possible thanks for this awesome content cheers - ur new sub - 🖤👟🏁

[@SeanRobinson-s8p]

Great video 👍

[@legendsofmyself]

Sub 19 .... Target pace!!!!🙌🏾. And Sub 40 10k.

[@robertwright9321]

Great tips. I’m stuck at around 23 minutes for a 5k. I’ll get back to you after implementing your advice!

[@thepsychologist8159]

It took me years to go under 20. The main things that significantly improved my times were: hill strides and speed work (but especially hill strides ... as they say "running up hill is like sprinting in disguise). Running longer at easy pace, build the volume. Finally, running at goal pace for longer (i.e. 7km).

[@eddierex6645]

My pb is 16.54. And i want to get down to 16.30. I was thinking about doing your 8 x 400 and 8 x 200 tomorrow. Thank you for your video

[@EJKon-o8z]

Here’s a tip do one on a hard hilly grass course then do a road race and boom your time is faster

[@jancraft152]

I really need and want to have a good friend that we could train together 😢

[@chrismanteris9093]

Do people find that adrenaline on race day helps faster times than those run in training?

[@Kuyamike18]

I am aiming to break sub 17mins 5km next year at 35yrs of age Thanks for the tip Nick ❤

[@joeybendall1017]

Current goal is sub 16. Latest effort 16:20 so getting closer

[@quotes612]

My goal is 17:59, I’m a little nervous I haven’t done enough speed training but I’m hyped and I know I’ve got a good aerobic base so 🤞 wish me luck

[@finley.ldl0398]

Goal- Sub 17:30 PB- 18:11

[@emiliocampo992]

My goal and Pb are the same as yours😲

[@BamainMn]

Wow, great tips! Excited to try to dip under 18 this summer. But on the trial repeats, is it 75sec rest (standing) or jogging (or is that “float “)?

[@AndyCliffMTB]

Great video Nick, really clear and practical. I did my all time 5K PB a couple of months ago (23:42) but I’m still keen to improve, I have my first triathlon in 2 weeks and then first 1/2 marathon in October. Using Mizuno Wave Riders for last 2-3 years, can you suggest a progression from them with good cushioning?

[@taralynnhoffmann5831]

I just ran the Calgary Marathon 5km at 23:09 and finished 10th female but I'd love to get a better time. I don't have a pace watch and I am looking for something non-GPS, something very simple that still keeps running fun. Can you recommend a type of watch (women's) that matches this discription?

[@justalilbester]

Look at the most basic watches in the Garmin range, they’re always great 🙌🏻

[@pablorideph]

I have 27 minutes 5K 80 kg, hieght 5"4 short stride, May personal best is 25 : 24 10 years ago, idont know if i will catch up again, I already 32 years now.

[@martinandrew2683]

Used to run around 17:35 as a 50 year old, havent been running over the last 6 years, maybe averaging once every 2 months overall. Started back last week, struggled to run 30 minutes for 5k, 60 this year. Also put on 9kg ( now 65kg) Scary how far i have to go to feel good again 😢

[@ch007eh7]

It's just so sad. I watch all these videos on tips and all kinds of help I can find but in the end, I always screw up because I can't breath. I have hayfever but in a way where my nose is blocked (like normally) and additionally, my throat closes up. In the winter, I could train but I have to master the 3k now because the tests are only taking place during the summer (and I have hayfever from March to August) 😭.

[@lollycopter]

Would wearing a valved respirator help for hayfever?

[@faulypi]

I can’t negative split my 5k. I also go out too fast and hold on. Whenever I control my pace I just go slower at the end. I have tried playing with the first two kms but going out too fast is what works for me.

[@lollycopter]

I couldn't figure out how to not start too fast until I figured out how to properly lift my cadence and focus more on that.

[@zandewilson]

I tried 6 x 400 (recovery 60 seconds) followed by 6 x 200 (recovery 60 seconds) -- insane workout. My background is doing 400m in high school (00:56 flat as a teenager with semi-disciplined training). Intuitively I feel this workout could be great for me mixed in with sprint training...

[@arnubiovalenciajimenez6952]

I am 58 years old and started training only two years ago. Last year, I ran my first official 5k, achieving a PB of 20:41. A few days ago, I ran 10k, achieving a PB of 45:11. My goal is to get a 5k PB under 19:00 and a 10k PB under 44 before I turn 60.

[@johngetstrong]

Love this video! I'm targeting an 18min ParkRun myself! Definitely helping to be consistent with a run group. Only doing 3 sessions a week right now -- one zone 2 (about 8km), one track session (similar to what you described), then either a parkrun or 10km zone 2 over the weekend. Do you think that's enough volume to keep on progressing?

[@Hi-iq8rn]

hi nick hope you doing well, thx for the tips I will try to implement these tips to my routine I'm pretty beginner at running I just ran my first 5km in 44min and my heart rate reaches 190 and my numbers are improving slowly. is it fine to do this kinda runs twice a weak or i should go slower than that?

[@ОбезьянаЧичичи-в8л]

Goal is Sub-16. Currently at 18:06PB

[@derkleinesimeon]

Under 20 Minutes is my goal time right now. PB atm 4:31 per Km for 5 21.4.2024

[@lindsaybelderson7735]

I have the running bug, getting out there is rarely a problem! But the other tips I found useful, thank you! P.S. Parkrun is made for sending it as a hobby runner!

[@pizzaiolom]

The tip of keeping your running gear out and using performance app is so real. Ive been running for seven years now and those are actually the ones who helped me the most to build consistency

[@tomatrix7525]

My goal is to break 20 mins atm. I am down to about 21.30-22mins so with a bit of work I can do it