Smash Your 5k PB With These Five Killer Workouts

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5k season is upon us, so here are 5 different and rather unique 5k workouts that will help you get to your next 5k PB! And don't worry I've made sure there are beginner version for all of them.
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[@lukasmenke5548]

Did a 5k run a couple weeks ago without any actual training other than just going for a run every couple days. So naturally I had to take 6 or 7 walking breaks in between, but still got over the line in 36:48 min. Now I got myself a Forerunner 45 and doing some actual trainings to ideally finish next years run sub 30

[@susierobertson2703]

I've got that watch and it's seen me through many PBs! Get your weekly mileage up steadily and you'll beat sub 30 in no time :)

[@susierobertson2703]

I've got that watch and it's seen me through many PBs! Get your weekly mileage up steadily and you'll beat sub 30 in no time :)

[@chumbles89]

​@@harleyvanwalraven3073 Don't be a dick - this guy's getting out and running at his pace and progressing with a plan and motivation. Crack on @lukasmenke5548!

[@MarcusKing]

I used these for my speed workouts as part of my plan. Every week my neighbour finds me lying on the pavement crying 🤣

[@JamesMartin-gl8gg]

Yes , I'm doing those workouts, looking forward to these. Many thanks Philly

[@Viralvideo_club]

Great info, great on camera presence, and a ridiculously impressive run time. Appreciate you putting this together!

[@TheBramVermeulen]

This is exactly what I needed! Thanks Philly!

[@MooMooMath]

Great video. Thanks for some new ideas to help keep my training interesting and fresh.

[@shannonsides6017]

This video is gold, PHILY! I love how entertaining and fun you are, but also give me some helpful run tips. I’m trying to improve my marathon time so I’m working on the 5k this summer. Still 30 seconds off from sub 20 but these workout sounds awesome to chip away at my time. Thank you!

[@geoffclarke3796]

Thanks Philly, will give some of these sessions a go.

[@stickyprickle]

Just discovered your channel, love the instruction content, thank you. I would love to see single season plans in video shorts but maybe that’s just me. Keep posting amazing content x

[@differentangle2499]

Great viseo. I am 43 and run my fastest Park Run last month @ 19.49. Tempo sessions and intervals were the game changer for me. And base mileage of course.... Kepp it up girl. Great video.

[@christopherundritz9194]

Great video Phily. Thanks!

[@bbjunkie]

Some really great tips. Definitely will be trying these!! Got my #LoveTheGrind T shirt today, I LOVE IT!! Keep up the great work Phily! (and Daniel of course!)

[@antonpt706]

signed up for a 5k in september and want to reach my big goal to run sub 20 minutes. I think your tips give me the last push

[@nikitaw1982]

Strides and slow weekly mileage? What's ur training plan?

[@antonpt706]

3-4 runs a week. easy pace most of the time, sometimes fast runs.

[@roryfollinpiano2161]

@@antonpt706 good luck! you’ve got this :)

[@antonpt706]

@@roryfollinpiano2161thank you :)

[@rogermontejo2986]

Record it :)

[@danievanzyl6663]

Nice one's. Going to try it. Thank you.

[@livelearnandteach7402]

46 yo just getting back into running after a 8 year break. Looks like a good channel to watch. Cheers.

[@kakaray11]

I just ran my first ever 5k last weekend and as a previous non-runner I was really proud bc I ran the entire way in a faster pace than I had during training. But now I'm ready to get faster lol so this is perfect timing. Thank you Phily!

[@jamesdixon2141]

I'm a bit of late comer to this vlog but great sessions and really informative - I will definitely try these out! Thanks for sharing!

[@martinnewcombe6088]

Great advice and some interesting workouts, will give them a try

[@trishykins57]

Absolutely loved this video! Any chance there might be a half-marathon version in the near future? Just signed up for one in October and would love some more tips! 😅

[@marksmyth5505]

Did my first 10km last year and fin first over 50 in a time of 43:49 was over the moon,I'm am doing the same race next Tues, hopefully I can do better.I've done a lot more speed session since so feeling I can do it 😊

[@RunningWithGeorgia]

I’m definitely going to need to incorporate these in to my weekly training!

[@emilyanderson4069]

Last night I was searching for tips and ideas for improving my 5k time then Phily comes through with a vid this morning yesss✨ thank you!

[@PhilyBowden]

I’m psychic!

[@AlbertWeijers]

I'm about to start your 5k plan, so this is exactly on time for me!

[@cheeseysteve2658]

Great tips as always Pdog 🎉

[@Pitichou37]

Smashed by 5k PB today, thanks to your workouts and tips🎉 Thanks from France ✌️🔥

[@jobanski]

I’m more than halfway through my current 5k training plan, but will definitely incorporate some of there in my next one. Thanks!

[@DanielNowak-xj5oc]

My time for 5km is 16:42 now trying for sub 16 this season! Awesome advice thanks for posting this Philly !.

[@daves6620]

Thanks for sharing training tips. What brand and model are your green sunglasses? They look great on you.

[@carrieonrunning9129]

Bloody brilliant. I'll be trying all of these beauties. :) Thanks

[@fluorophoremusic3679]

34 year old guy here been running since Sept 2022--fast forward to now I'm averaging 70miles/wk...7 days a week running. My HM pb is up to 1:34 and my best 5k so far is 19:37. Really trying to get my 5k PR down to 17min by next year. And have the St Jude marathon I'm really trying to get under 3hr this December. These kinds of 5k-specific workouts have really improved my running in general, all the way up to the longer distances. Looking to include more variety, so these may be just what I need. Thanks

[@benjacklin1954]

Had to pause multiple times to get that all down on paper 😜 Definitely going to be trying these and will let you know how it goes!

[@owenwesterhout]

Interesting take. Thanks a lot!

[@user-kq3su5pu4i]

Genuinely the best running tips video I have ever seen

[@crannachan]

Thanks for these tips! I’m currently training for a Half in September, but was planning on going for a 5k pb at the start of winter so have bookmarked this video! My t-shirts arrived this morning. I love the designs!! Sorry that people have been stealing them

[@PhilyBowden]

Awww yay glad you got your t-shirts, love the grind!

[@josefm9013]

Great one!

[@Danolsen93]

I really need some structured training, thanks for the inspiration. My goal is to get sub 19. Fastest 5k this year has been little over 20 mins.

[@melchiorvalentine769]

Thank you, great video and will certainly use. Good effort on the Simpsons insert

[@chloerixson7867]

Hi Phily, I just wanted to say thank you for this video! I'm very naughty and don't follow any sort of plan and don't tend to mix up my sessions other than just going out for a particular distance and then doing a fast one at parkrun most weeks. This video helped me actually check what my tempo and easy paces should be- turns out I've been going waaaay too hard on my easy runs which explains why I then struggle to pick it up when I want to. I've really been struggling to find my running mojo recently but watched this last night and have just got home from doing your ladder session and I feel amazing- best session I've had in ages!! Definitely going to make it a regular thing (that 800m push is hard!) and try some others as well! Thank you!

[@PhilyBowden]

It’s a common issue, lots of people Han their easy runs! I promise if you slow your easy runs down your sessions/races will get faster!

[@jochippyy]

This is all very interesting phily but when are you going to do another vid on the really important stuff, decorating, sanding, knotting etc?

[@liamroche1473]

Most awesome set of sessions I have seen! I may feel differently after trying them all. (EDIT: loved the hill sprints one on a treadmill. Adjusted to standing recovery 15 seconds with 30 seconds between sets).

[@PhilyBowden]

Yay you tried it!!

[@liamroche1473]

@@PhilyBowden I think it is a very good workout.

[@Rich_1]

I’m planning to try get a new 5k PB in the next few weeks I’ll definitely going to try out one of these 🥶

[@grizzlymcgill4117]

great vid how are you supposed to spread all of these out during the week without dying?

[@SurajKumar-pp6ls]

Superb video

[@aidenlee8423]

Love the video

[@zoeh179]

Philly I see you live near-ish Lyme Park as there was a clip of you running there. You should make a video of you and Daniel trying the park run there. It’s brutal with the hills! Although you’d have no problem I’m sure!

[@diggernicks]

Can you make a video about your shoe rotation, explaining each shoe 😊

[@iq_by_0303]

Really like all kinds of these sessions and have done them all, but at the moment im doing more 3k trainging, so they are a little bit scaled down and faster. A Workout i also really enjo when im in 5k training is a progressionrun starting at tempo pace and you get faster every kilometer until your a bit faster than your 5k pace. This should take you around 6-7k for the run, so you can get used to the feeling of running neg. splits and you get used to shifting gears in the last kilometer, even when it hurts.

[@carlossandoval7371]

Love ir Thank hoy ❤

[@wag-on]

I think it's great to mix it up - keeps your body guessing. I've always done 700m as that happens to be a circuit at my local park. 😂

[@henrypugh9364]

Hi Phily, I do lots of hills for strength but never do hill sprints - very difficult to gage what elevation overall for the 60 seconds? What would you say would be the ideal climb in meters? Love the videos :)

[@jodybrookes]

That ladder racing looks fun.

[@sunnlands]

More content like this, please.

[@alanshrimpton6787]

Just did your 500/200 workout and loved it. I tried 500 @ 4:55 then 200 @ 4:45 min/km. Ended up doing 4:45 then 4:30 min/k. Sort of realised if you run the 500 too fast you won't have anything left for the 200. I only did 4 for now to try but will do it again. By the 3rd rep the 500s were feeling easier

[@PhilyBowden]

Love to see this! It’s a balancing act for sure! And I’m the same - I feel better as I get deeper into sessions a lot of the time!

[@harisuzair7283]

In your 5k training plan in tuesday repetition is it all out or your goal race pace"

[@kamamann6449]

I have been doing your 5k plan where in the schedule would we sub some of these for the other workouts?

[@nilramos8196]

Practical question: do you program these sessions as workouts on your watch, with time/distance queues? Or do you just glance at your watch all the time? I don't have access to a track for instance, so can't tell what 400 m is without looking ... Also, when i look for workouts on Garmin connect, all I get are fitness workouts ... So running workouts: to program myself (except for the ones from the Garmin coaches in the training plans)?

[@MagerialPage]

What's the minimum weekly mileage I should be at before integrating 5k workouts? And how long should my long run be?

[@84derbycounty]

Can you do one of these videos for 10k, Half Marathon and Marathons please

[@piotrrostow]

Looking forward to those hills splits ...😂

[@obviouslygrilledsteamedham]

Gday phily. Tuning into your content from Queensland Australia 🇦🇺 As an Aussie tradie I am normally to rooted of an arvo after work to do any exercise. However im just getting back into fitness and your videos help a lot! Very chilled and not to overwhelming. Im curious…….. what is your breathing technique when running? Do u breath through your mouth? Or nose? Or both? Thanks heaps. Keep being awesome. 🤘🇦🇺

[@PhilyBowden]

I don’t really have a conscious breathing technique.. It just kind of happens, so whatever feels natural (probably both?). The only thing I do really is when it’s tough or I feel crappy is I count (1,2 in, 3,4 out) alongside my steps to find a good rhythm :)

[@obviouslygrilledsteamedham]

@@PhilyBowden thanks heaps for getting back to me. 🤘 oh sweet I usually do try and just breathe to the rhythm of my run. (Sounds like a song) lol. I do prefer to run without headphones so i can hear my breathing. Hopefully im heading im the right direction. Also do u do any weight training? Thanks heaps phily.

[@johnharington2869]

How oftern should we incortporate all of these workouts in like would u suggest 2 placed somewhere in the weekly schedule or what? Also if I know this is a lot to ask but as a 22min runner with what i feel like is a lot of potential but know clue what my pace is and etc, what would be a good weekly run schedule?

[@MrEntla]

Love to hear everything in k‘s instead of miles! 😂

[@MarcusKing]

I did the hill sprints and nearly died. Those are so crazy!

[@presidente_carlos]

I just finished my hill speed session of the week: 16x45s with jog down recovery. I almost die. Hills are the devil. I miss the road. Stay away from inclined surfaces people, they are no good. Also, note for future Carlos: bring water, please

[@ImmortalMe]

Is training for a 5k still effective if I can only go twice a week (in addition to volleyball twice a week) or should I try to get in three runs a week?

[@andrewworrall4302]

So how would I structure this? If i do speed twice a week? Tuesday hills amd Thursday the 700m thing? Then next week the others etc etc.

[@victorbmadslund]

Is it best to avoid tracks? Because I feel more prone to injury when running track due to running in constant “circles”…

[@johnk8475]

for that last workout, is there any rest between sets?

[@philipplee78]

How to track all this time’s distance so on I’ve a Garmin 235 forerunner don’t think it has and off this tracking stuff

[@user-iu7in7oo9t]

How do you schedule those workouts for a week? You've mention 3 kind of workout sessions. Is that suppose to be done in a week after a week?

[@wakeupvik]

Whats the first calculator you showed ?

[@Stevenc1984]

I've done the first 2 races of a 3-race 5k series, PB'd in both 30 secs on the first and a further 18 secs on the second to get my first ever sub-17. The intensity in training has been a little tough, but just about manageable. Should I swap up my sessions which have been (wk1&2)5x 2k reps, 8x 400m reps and Parkrun, (wk3) 4x 2k, 8x 400m (wk4) Race, x4 2k reps on a 4 week cycle? The rest of the running is easy with maybe some strides towards the race and volume is around 80-100km/week. I'd appreciate any recommendations 😊

[@PhilyBowden]

I’d definitely mix up the sessions, sounds like a lot of repetition (and 3 hard days per week? That’s quite a lot!, maybe try alternating a 2-3 session week with a 1-2 session and ParkRun/race week). I’d definitely add in some 1k reps, and 200s, maybe throw in the ladder workout one week, or swap the 5 x 2km session one week with 3 x 1k, 4 x 400, 4 x 200 - varying the paces run in sessions by doing longer vs shorter reps, hence running faster for say 200s than you would for 400s, will get your speed up

[@CBMcCarthy86]

Just got back from the local track doing the ladder. Shredded me up pretty good! Might have had to walk a few times during the "recovery jogs" haha

[@jackwilson4596]

I recently ran my pb of 16.47

[@marcelomar9728]

Será que após os 40 anos (42anos) é possível correr os 5000m abaixo de 16min.?

[@perro0076]

For me this is quite funny. I'm still trying to reach 15km/hr, let alone endurance!! But there's hope. I can maintain 11km/for 5 minutes before i start spilling into my anaerobic zone so at that point I stop and jump over to weight training 😂😂

[@jeangove01]

The alternators would take you to almost 10k distance, no? Or did I understand wrong?

[@seanforester7050]

Hi Philly, sorry my math might be out but is the final workout repeat 4 times as each block is 1.5km?

[@almostben]

I wasn’t sure if I misunderstood the workout or the repeats. I think you’re right.

[@marcelomar9728]

Qual relógio vc usa?

[@jameswilkinson6530]

When you refer to ‘tempo’ do you mean ‘Threshold’? Hot topic… is tempo threshold or is threshold..threshold… tempo in my world is marathon pace and threshold probably 1/2 Marathon pace..

[@linab.6586]

Great video, thanks Phily. Maybe it's me and my maths are off but for the alternators training you say that one set is 800+200+300+200 which seems to be 1.5km. So 6 times would be 9k no ?

[@PhilyBowden]

The 6km is just for the effort volume, all of them will be longer if you include the recovery in your maths yeah, but we tend to talk about sessions in total volume for reps rather than including recoveries!

[@linab.6586]

@@PhilyBowden Thank you !!

[@ian9552]

@@linab.6586 I was thinking exactly the same thing. Makes sense now.

[@kkingg_21]

Damn am in love with you😊

[@danabc322]

My local hill is 11-13% over 1km. Is this too steep for hill repeats (noticed the video mentioned 6-8%)? The only other significant hill in my area is around 4-5% avg over 8km but it is 5km further away and also involves first climbing the ‘big hill’. Current pb (parkrun) is 24:10 and started running last September after 20 years of basically no exercise.

[@runningdamo]

Hi there, perhaps Philly or another experienced athlete may respond but personally I'd go with the 11-13% hill rather than the 4-5% one. It will be harder to keep the leg speed up but you'll get more benefit overall. Maybe find the flattest part of the 11-13 one as you only need 60s worth max for the session from this video, not the whole 1K. If it's your first time doing hill reps, go easy and just lay down a marker to improve on! Especially if it's hot and out in the open. My "favourite" local hill for reps is also steep but has the benefit of being off-road with tree cover. Also less people will see me suffer 😂

[@debrascott8775]

Opposite advice here...I recently read that over 9% grade there is no increased economy in "running" than hiking. I live at the bottom on 11% grade on both sides, I can say that 3 months of weekly hills on my treadmill have made hills my friend. I still have to hike the 11+% or be destroyed. But look at the elite mtn running, they aint joggin up those inclines

[@qc_mp6899]

Comment for the Algo. " And if you live in Pancake land". LOL u funny lady hehe. Thank you for the info.

[@markhill8590]

Ran my 5k pb last week time being 18:30 😁

[@user_-qg6yd]

Wow! Impressive

[@fidru]

@3:35 a 150 all out sprint would take you at least 5 minutes to do the next one. did you even execute a single all out 100m sprint? sorry to say this but most of the introduced sessions are way to complicated especially for new runners.

[@curtishills6101]

So my goal is to run sub 20 and then If I go to districts is 19:10

[@robintaylor1466]

Been running since the mid 80's, "ladders" were called pyramids 😁

[@tommoore3292]

Does nobody do 1 to 3minute hill reps anymore? Alot of the old schoolers firmly believed in the odd hill session , gets the HR up quick and is nearlly more a mental strenght workout than time bases one

[@quintenkamphuis]

11:14 Isn't that 9k? If you're doing 1500m intervals. I think she meant to say: repeat 4 times.

[@Amtcboy]

Or the pyramid.

[@liquidh5226]

Best 4.8k in my life was 19:52mins. Now I think it’s 27mins... 😢

[@jasonflorimonte3813]

5k for the 4th of July. PB? No. I just don’t want to melt

[@herecomesbod]

Something about 700m reps messes with my head. 600 fine. 800 fine. 700 nononononono 🤣 Love the merch designs, especially the PB range because that's my initials 😁 but I want tech tops! Give Scimitar a shout if you haven't already, their tech tees are quality.

[@bobdown5520]

Zero context as with most of these things. Consistency is key

[@ianh884]

Pancakeland 😂

[@FelixSmith-th4uv]

so where was the killer workout?

[@Posark]

Not sure you ran either one of those thumbnail times 😂

[@nopahrefa4466]

She ran two 15:44's for last years track season, one on road, if I have read the performance tables correctly. Can't find the 20:15 tho - there's a 21:14 for 5k but I'm pretty sure that's a XC result.

[@debrascott8775]

WTH kind of comment is this? Clearly ignorant as well as rude.

[@TuckerWittenberg]

Wanted to watch this but get to the point next time

[@James.chalmers]

No offence but a 20 minute first 5k isn’t exactly slow you’ve not knocked that much off you was always obviously naturally fitter than most… my first ever 5k was 31.15 at a parkrun back in November 2014 now I am now down to 17.34 and have ran a few sub 18s, beat that 😅

[@cheeseysteve2658]

😂 someone is a bit jealous they can’t run 15 minutes like she can

[@James.chalmers]

@@cheeseysteve2658 how am I jealous? I am saying she had natural fitness from the beginning if her first race was low 20 minutes most women where I am can’t even break 21 for a 5k after years of training, she could probably not train at all for weeks and still beat most runners due to natural ability alone, I know some guys who can run 6 minutes a mile each run and others the same age who can’t get under 8 who run more than they do, alot of it is the training but a natural fitness plays a role in it as well along with weight and diet, mo farah was a champion runner at school also he didn’t start off doing 44 minute 10ks or something he would have naturally been a low 30 minute runner from youth

[@James.chalmers]

@@cheeseysteve2658 my v02 max is 63/64 so I already have the advantage over most due to that I only run 4 days a week, some need to work harder than others to receive results I don’t see many of these running KZbinrs mentioning this, some over estimate what they can achieve and a lot of people underestimate as well

[@Laurap01]

All honesty, I once ran a 20 minute 5k completely untrained so it’s possible. I’m very thin and was a swimmer as a kid which might’ve contributed. And of course she has natural ability, she’s a professional runner!

[@James.chalmers]

@@Laurap01 well you should take running seriously if you can do those times without training, I know a footballer who can do a 18 5k on a tough route after not running for over a year no idea why he doesn’t do races or join a club he would likely win races if he put his mind to it and effort in