Run A Faster 5km With This Session | Workout Of The Month

[@runningchannel]

What’s your favourite running workout? Are you going to give this one a go?

[@juanpared322]

More of this presenter please!!

[@markomarten]

I think stopping for a recovery is a mixed blessing, you can sometimes find it a job to restart a second or third time. Although they are not the same a beep test can be helpful to push you a fit further. As a tri athlete I find running relatively straightforward as I can usually tell how I feel in myself and allow for any old niggles or injuries. I’m old school and only use an Omega watch and my body, with dedicated training and sensible effort results do come. Better never stops.

[@Stevenc1984]

Did these over the summer and I've managed a mile, 5k & 10k PB since starting them.

[@chrisplatten2293]

Gave it a try today. Or at least something pretty close. There is a 4 street square nearby that is conveniently 400m and relatively flat that can substitute for a track. Running there and once round gives a 5 min warm up, then one loop fast followed by one recovery. Looking back, the recovery was 2:15, so near enough and working with whole laps is easier then timing. Went off way to fast, but still managed better than 5K pace on the 6th interval. I can't say I enjoyed it, but I think it will do me good once a week. I look forward to an improved parkrun in a couple of months.

[@TheLashLady_Basingstoke]

Brilliant video! I use our local track quite often at the moment as I'm coming back to running after a 9 month injury break, I'll try this session once I'm ready to work on my speed 👍

[@randystebbins5733]

Not sure about the rest interval here. If a VO2 max workout, recovery seems a bit long. If true speed work, recovery should be longer. This workout seems to be caught in the middle somewhere. We'll put this into metrics for those who asked. In the US most high schools run 1600 meters. 6x400 at 1600 pace, which is only 9.3 meters short of a mile.

[@jimfrazier1073]

Thank you for a great, simple, effective, workout.

[@joeq71]

Excellent. Simple to follow and will definitely get you results!

[@stronginhim2008]

I would like either someone much older to join the Running channel and or some clips on for the older runner.

[@louisleroux3556]

Looks nice and simple, hope it doesn't hurt too much!

[@bigd1990]

I’m doing the following once a week. Currently @ 23:30min/5km. 1 x 1km @ 4min/km 4 x 500m @ 4min/km 6 x 250m @ 4min/km 5 x 100m @ 4min/km For rest is half of total time. Road to 20min/5km. Ill give it 2-3 months.

[@gowanlock]

This is similar to Galloways method of run walk run. Brilliant approach I'm taking to training to my first 5k in Nov

[@IrishDublinDave]

Garmin is suggesting this exact session for me in two days! Looking forward to it now 😀

[@JoryMeijer90]

Personally, I like to make my interval workouts longer than the actual race distance if going for a 5K, 10K or HM. My favourite running workout for 5K is 2x (1200m (10K pace) - 800m (5K pace) - 400m (3K pace) - 200m (1K pace)) with rest periods between 4 minutes and 1 minute. 4 minutes rest between the two. Fun to do on a track!

[@ollie1317]

No tracks or flat ground round here to worry about being bang on target pace on each rep but i have started recently to chuck in a bit of speed stuff once a week on a run as well as being more disclipned in other runs being done in Zone 2 hr and think i am definately progressing. Haven't quite gone as short as 400m reps yet.This morning was 0.3 miles on hills(about 480m) by watch beep but same distance as recovery so was nearer 3 minutes than 2. Will give this one a try next week.

[@tomv.8144]

I usually do 1.5K warm-up, then 6x 300m fast + 200m recovery and after that another 1.5K cool-down - the cool-down is actually optional, because by that time I am usually good for the showers 😄

[@DeeJay_78]

First! 400s are pain and more pain but will give this one a go for sure, thanks! P.S: Where's Sarah's sub 45 10k video? We wanna see how she did pleeeeeze :-)

[@runningchannel]

Hahah you don't have to wait much longer at all.....👀

[@robertaartro-morris5505]

I do this work out quite a lot and regard it as one of the best guides to my race fitness.

[@ians3983]

Great video Mo, your the man 👍

[@devjon123]

There's a running track attached to a school that's about a mile away from where I live. Just gone on line and found that they allow public access from late afternoon and at weekends so I may check it out. My wife and I visited Wormwood Scrubs parkrun earlier in the year and did a pre run lap of the track at the adjacent Linford Christie Stadium, home of Thames Valley Harriers ( A big shout out to their hospitality, awesome post run coffee and home made flapjack )

[@phillycett7113]

Use a similar process for distance training 4 x2.5km with 2mins rest

[@voiceinmyhead1731]

I'm attempting to go from the couch to running a 20min 5k in a year. Someone said I couldn't and I thought, "How hard could that be?" I could use this workout

[@jessicamoore7429]

Thanks Mo I have been looking for an interval session 😊

[@menjackim]

first is the hardest, and penultimate :) last one is all in head. Hardest workout what I have ever done is 10x400m, avg 1min10sec with 1min rest

[@athenahere7394]

Great video! I would love a quick video on what the different markings of a track mean. Running 4 laps on the inner lane is not equivalent to 4 laps on the outer lane, so how do you know where the distance equates?

[@timwaayer1735]

Last couple of weeks i have been doing 1k warm up, 8 times 800meters fast, 200 meters recovery 1k cooling down. I like this currently. Would this 400meter wil make me faster faster?

[@dan3885]

Cracking work out, I'll be doing this once my base level of fitness is up to par in a couple of months 👍

[@Intrepid_women]

I did 8 x 400 and 3,4 and 5 were the hardest. 6 and 7 felt good and 8 was slower, not much left in the tank at the end. Was dreading it but I was surprised, Really enjoyed it.

[@hunched_monk3279]

I love this presenter. Sounds like Lewis Hamilton

[@simonhodgson4941]

Brilliant video👌🔥

[@Dwoollam]

On one of the shorts, the recommended workout was 12x400 with a minute rest. I did it yesterday and loved it. Might do this one as well as the rest and lower reps means I may be able to go faster.

[@rgh622]

Yes, it's fun to play around with the rest intervals between the fast efforts. I will do 8x400 with a minute rest and then to extend my effort I'll do another 4x400 with two minutes rest in between. The 2 minutes is the perfect rest period to get my heart back in the right zone before the next effort.

[@davidvondadelszen6063]

Love it!

[@7SummersAgo.]

Hey love your videos!! Do you have any tips/relief methods on how to eliminate stomachaches ( or feelings of throwing up) while running? Thanks!

[@markfinlay422]

I love interval training!

[@fit.panda9813]

My 5k pr is 19:00 mins where can i get plans to take it up to 15 min

[@davesharratt917]

You need to go in smaller steps. Focus on 18min until you can hit that. You may want a coach or at least an athletics club with fast runners to give you advice. Below 20min you will need to shift focus to 1. Strength and conditioning 2. Consistency 3. Aerobic build 4. Speed 5. Recovery 6. Nutrition. Very best of luck - I'm at 18.30 and working down to 17.59 I hope.

[@joelmead]

Liking the new presenter! More please

[@ensambleconsultoriabarragan]

Good one ! Tomorrow I ll try! How is Rick?

[@hardworkanddedication0907]

Hey I love this channel and support it 💯 but this app is very confusing to me I understand that it's free can we have a walkthrough b4 my free trial expires I am afraid I my miss out on something important because I can't put in the in like in the video

[@cliodhnamalone7493]

do you think our body shape affects us running?

[@angellee0818]

Did a similar workout last night using my Garmin 400m/1:30mins rest x 5 and I was dying on my last lap, but I felt good afterwards. There is the question would u recommend it doing this session once or twice a week?? Thanks

[@davesharratt917]

Only once. If you were very experienced and high mileage then a second workout in the week could be hills or more likely tempo run. In fact maybe alternate this workout with hills over a fortnight cycle.

[@Leeroy49]

Some bread n butter 400m reps. Nice :)

[@mikestevenson1334]

Simply amazing comeback, Rick. I was smiling from ear-to-ear during your 1km! Welcome back =]

[@mirandahall9439]

Great simple workout, I’m going to give it a try. Shame the presenter didn’t introduce himself though!

[@19JSC92]

Good place to start 👍 more reps and less recovery would be ideal.

[@runningchannel]

What's your favourite workout Josh?

[@davesharratt917]

Less recovery? Brutal. 2min is good. You can move to 90s recovery later but if prefer to increase to 10 x 400m gradually.

[@19JSC92]

@@runningchannel at the moment it's 3 x 5k @ MP inside a long run. When I'm training for a 5k it's probably some sort of pyramid session (time or distance) @ goal 5k pace 👍

[@19JSC92]

@@davesharratt917 true! This is a good session to start the training block with, as you build fitness I'd say increasing reps and/or decreasing recovery time would help

[@growtocycle6992]

Could this really high intensity stuff cause injuries/ strains?

[@fikathlon]

Whenever I do this type of session, the track seems to stretch and get longer with each one...

[@runningchannel]

Your brain definitely starts to play tricks on you! 😅

[@gudboyngdisyerto]

it stretches during the reps and then it compensates by shortening the rest part

[@larrywarren3603]

Hi there, long time viewer here, and from what i have observed, It seems as though you are moving away from talking about pacing in metric. I'm a runner from outside of the US, and it is frustrating that you do not seem to incorporate metric pacing into all of your videos anymore. I know it might be a bit annoying for you to do, but metric an imperial measures would be great.

[@channingcorrington8715]

I will want to give this a try, and my favorite one would be long distance running to see how far you can go without stopping.

[@mazzae6084]

When people say ‘5k pace’ is it your 5k goal pace?

[@runningchannel]

Yes exactly!

[@moxgeek]

So he did in total 32 min ?

[@waleedseyadi9412]

Make it 400/10 4k 2min recovery between

[@AlexMooreish]

Mixing mins/mile as a pace when you are running in meters for a 5km target doesn't make any sense to me, although a great workout all the same.

[@owenweaver8788]

Are you supposed to keep running during the 2 minute recovery, asking for a friend… 😅

[@MoTheMovieGuy]

hahaha no harm in a light jog in betweeen

[@davesharratt917]

Yes, active recovery between sets has benefits. Flushes the lactate quicker and keeps the hr from dropping so you get more benefit even without going quite as fast.

[@ChrisC-bk6nd]

Ok i don't get how this helps. Running 400m at mile pace four times with a 2 min recovery, surely thats easier than just running a mile at mile pace? It would make sense to me if you ran 400m at faster than mile pace or maybe 1k at faster than 5k pace five times with a rest each kilometre. How is this helping, please expain. Love the channel btw.

[@bendigeidfranemmanueljones5694]

Think it's for a faster 3 miles.

[@wnsbug]

ugh i hate min/mi. need min/km.

[@Tom_Plumb_PHS]

My heart rate is higher runner 6 minute kms for 10km and I'm sure I'm older too. 😂 Guess I'm not that fit.

[@hunched_monk3279]

I hit 200 once i start pushing, 150 is aerobic hr zone haha. This guys fit

[@Tom_Plumb_PHS]

@@hunched_monk3279 yh 142 is my zone 2 maf at 6'40km currently. Insane fitness, definitely something to work towards though I've only been running since May 😊

[@Ligerpride]

That's a low heart-rate given the exertion.

[@filipberntsson6634]

My thoughts exactly. My hr would be pushing 185 with this workout. But hr is quite individual. I'm 28M btw.

[@davesharratt917]

Yes, I was expecting to see 170 at least. Was he wearing a chest hr monitor?

[@ianjones9322]

Some people are born with a naturally low heart rate, I have 2 people on my syrav that thereat heart rate is 154-160 strange but true.

[@Draddar]

@@davesharratt917 This workout should bring him close to max HR actually, so even 170 would be somewhat low. 180+, possibly 190+ even is what I'd expect. But as previously said, max HR is very individual, which is why calculations can be so wrong if you just leave the default settings.

[@asakiijrii]

Argh. Mixing up metric and Imperial Systems again. Why? 😂 my poor continental european brain.

[@gethind-j2390]

workout in metres and pace in miles/minute? please!!! silly