Sub 17 Minute 5K Tips to Help You Use Leverage and PR Faster

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Are you seeking how to dip under that sub 17 minute 5k barrier? If so, I hope this video which includes some of my top recommend running tips will help you make that next big leap in your running. Focus on consistent training over 12 and preferably 16 weeks in length and you will make significant gains.
Remember, it isn’t just about physical training but mental preparation as well. The best middle to long distance runners are spending approximately 40% of their weekly volume at or below goal race pace.
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Nathan Pennington, MBA is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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[@rundreamachieve]

Have a specific question or topic you'd like me to cover in my next video? Leave me a comment below. Make sure to visit www.rundreamachieve.com and www.nutritiongeeks.com for all your training/racing and nutritional needs. Like. Share, and Subscribe. Thanks for your support.

[@athletebynature9705]

Quick update.... i was the guy who asked for this vid. I have now gone from 17:35 to 17:03 over 3 month.... nearly there nate 🙌👍💪

[@rundreamachieve]

Outstanding work ABN!!! Congratulations! You are right there!

[@Corey25]

I got back into running 2 years ago and ran a 19:5X 5K. Last week I ran 6x800 @ 2:32 w/ 2’ rest and 6x1000 @ 3:18/K w/ 3’ rest (felt like I was cruising). I also ran a 15 mi long run with 7 miles at 6:10 -> 5:55 / mile. I am actually training for a half marathon right now but I am excited to time trial a 5K soon. Will post an update!

[@rundreamachieve]

You are VERY fit right now Corey. Nice work on the training and keep me updated. Looking forward to hearing about your huge new personal bests coming up.

[@DiamondOrPoor78]

I pr'd at 17:19 last XC season and the following track season ran faster than I ever thought I could have with a 4:33 1600m and a 1:59 800m, now it's time to run a sub 17 5k! Thanks for the video!

[@rundreamachieve]

💪🙏💪🙏

[@dtateo4375]

11 weeks to go Nate. Decided on a longer threshold before trying the 4 miler at 5:47. This morning 7 miles @ 6:10. Average 146 HR. On the schedule next week you have 6 miles w/last mile @interval. Which I assume is either goal race pace 5:28 or 5:18. Great training schedule by the way. I love your explanations for everything. It really inspires confidence. Next up 5x1mile @ 5:18, I'll take full advantage of the rest at 4 minutes :)

[@rundreamachieve]

💪💪💪💪💪💪💪

[@CrocaHead]

I think it's great how much you emphasised consistently putting the work in and just wanting it as a key factor. There's no trick or hack to improve, you just need to be hungry for it and put that to use. This weekend, I got a Parkrun PB of 17:31 and am looking to keep improving. I've joined a gym and found that upper body workouts are a big help, as well as 1 or 2 km sprints on a treadmill. I'm at the fun part, where you've been training for weeks and are just starting to see the results you wanted.

[@rundreamachieve]

Outstanding work dropping that 17:31 CrocaHead. You are well on your way to the 16s and beyond my friend. Keep me updated.

[@marksmyth5505]

Great advice,thanks 🙂

[@rundreamachieve]

My pleasure Mark. Keep up the great work out there and wishing you great success.

[@dtateo4375]

Must have watched this 5x from beginning to end. I can feel how hard this is going to be from your facial expressions. Almost like you're going through the pain as you talk. Your 5k 12 week plan gives me confidence. Due to work and family responsibilities, had to pull a combo again with 10 weeks to go. 5x..1k+400m. 1k@5:13 w/60 rest then 400in 71. 2-2:30 btwn sets. Thanks for your videos, they keep me motivated.

[@rundreamachieve]

my pleasure and keep up the great work..you are in superior shape..big PRs coming your way

[@hectorguzman6122]

Thank you so much great video,

[@rundreamachieve]

My pleasure Hector. Continued success to you brother with your training and racing.

[@kirtib]

Good topic :) I've just manage to run my 10k goal, sub 40 (39:45). Now i'm thinking sub 18 min 5km would be next.

[@rundreamachieve]

GREAT job on that 39:45 RW. You are right there for that sub 18. Keep me updated.

[@j4mesb]

Thanks, great advice. I'm currently at 17.40, so this gives me some great areas to work on. I like your videos - clear simple advice, with specifics towards the time goals I'm aiming for.

[@rundreamachieve]

Thanks so much James. Keep me updated on your progress and very well done having already dropped that 17:40 #respect

[@Fedor007]

i did that, now my garmin says im unproductive xD kinda depressing but the watch doesnt know what my plan is

[@Shevock]

Great video.

[@rundreamachieve]

Appreciate you Dan. Thanks for your feedback.

[@fergaloleary1295]

Very good talk, thank you. I'm working to go under 17 at the moment.

[@rundreamachieve]

Keep me updated on your progress Fergal. You can do it. Appreciate your feedback as well.

[@dtateo4375]

Thank you Nate for sharing your knowledge. You struck me as a genuine, authentic man. That's why I bought your sub 17, 5k training plan right off the bat. I'm 59 years old and ran 17:32 a couple of months ago. January 27, 2024 I'm going for sub 17 in Miami. I have 12 weeks to train for it. If I do, I might go to Sweden for world masters championship. Currently every week (3rd week in) I'm doing 20x400 @ 72 seconds w/60 standing rest. 6x1k @ 5:16-5:13 w/3-4 rest. And a 6 mile threshold/tempo @ 6:10-6:15. Next week I'll drop that 6mile tempo to 5:55. None of this feels easy. Do you think these workout are enough for me to break 17, if I'm consistent week in week out? Thank you, Danny from NY.

[@rundreamachieve]

Congratulations on dropping that 17:32 5K, a highly competitive time at any age let alone 59 years young. Awesome job! I am impressed. Yes, the workout you are doing definitely indicate to me you are well capable of breaking 17 minutes. Keep hydrating well, mental training, sleep and pay attention to those easy days and JOG. No shame in slowing down on the days it counts most. Keep me updated on your progress. I know you can do this Danny.

[@dtateo4375]

Wow, so supportive Nate! Thank you. It really means a lot. I'm the Early to bed, early to rise type. All your advice is well taken. I'm in the 3rd week of your plan and looking at either the 4 miles of sprint float (which I was thinking of skipping) and do the 4 mile tempo @ 5:47 on Saturday instead. That's going to be hard. I had planned 6 miles 6:10, which would the 2nd 6 mile tempo in this training block. I'll make a game time decision. I'll keep you posted and thank you for putting out all this wonderful information for us mortals.@@rundreamachieve

[@rundreamachieve]

💪@@dtateo4375

[@cakej1]

Mental aspect is definitely huge. Do workouts that build the mind and give you confidence. Go get it. Make the conscious decision and do it.

[@rundreamachieve]

So true cakej1. Appreciate your feedback.

[@owney8537]

Your videos keep me focused! I realized just now I wasn't doing my workouts quick enough other than the 400s, I'm at 1745 at the moment, going to pick up the paces now for the km/mile repeats

[@rundreamachieve]

Right on owney! Keep up the great work and glad they have been helpful. Keep me updated on your progress in 2022

[@owney8537]

Certainly will ! Uve helped me so much so far I'll keep u posted

[@owney8537]

@@rundreamachieve I have 1 question , during the 7-10 days taper before a race is it ok to do a 5km @ Tempo pace 7 days out ?

[@rundreamachieve]

@@owney8537 7 days out is fine Owney

[@owney8537]

@@rundreamachieve legend thank you!

[@cakej1]

Ya, if I can run 2k, 3x1k ,2k, at goal 5k pace with short rests, 45-60 seconds then I know I can maintain goal 5k pace. Usually start at goal pace with 90 seconds rest and bring it down as you get fitter. Also add 2x500 at end of workout faster than goal pace. Bookend workout so you can add ks in middle if you are training for longer races.

[@rundreamachieve]

Solid plan for sure cakej1. You are well on your way to a new personal best.

[@cakej1]

@@rundreamachieve masters PR'S for sure.

[@rundreamachieve]

@@cakej1 Even more impressive. I love it. Keep me updated.

[@invincibleisaac2000]

Great video - really enjoyed it! Sub 17 is one of my eventual goals, but for the moment I am aiming to beat my Parkrun PB (17:47) as they start up again very soon. Just yesterday I did my fastest ever 1k of 3:11 and feel in good shape. I will let you know how I get on :)

[@rundreamachieve]

Thanks for your support invincible. You WILL run well below 17 and congrats on that outstanding 17:47 you dropped. Nice work! Yes, please do keep me updated. Continued success to you.

[@harris6170]

Bro 17:47 is my exact PR too

[@invincibleisaac2000]

@@rundreamachieve First time back at my home Parkrun yesterday. My PB was set nearly 2 1/2 years ago - since then I have come back from injury and trained hard. I managed to finish 1st which was really cool and ran exactly the same time as my PB - 17:47. Super chuffed with that as it was a wet day so hopefully I can get an outright PB next time. Any advice? Good pacing was the key for yesterday's good run.

[@rundreamachieve]

@@invincibleisaac2000 continue to train at, near and FAR below your goal 10K race pace, focus on JOGGING on easy days and varied pace long runs, don't run long, slow and easy every weekend. Alternate a harder, faster paced long run followed the next week with a JOG long run. Keep up the great work. What you are doing is working! Keep me updated.

[@invincibleisaac2000]

@@rundreamachieve Great advice, thank you! I will try and apply that knowledge - particularly the mixed pace long runs.

[@essabariis6777]

🙏🙏

[@rundreamachieve]

💪💪

[@perryscott4204]

I ran a 5:30 mile 3 weeks ago on a 1.5 incline road in Iraq at the embassy. I'm getting closer to that 4:58 mile

[@rundreamachieve]

Outstanding work Perry. THAT is what i'm talking about! Keep me in the loop on your progress. You'll go well below sub 5

[@natefisher5903]

Been stuck at low 18s for a long while, but ran a 1:26:29 half last spring, which in my head seems better relatively. Maybe need much more speed? Did 1k's at 3:30-3:32 and mile repeats around 5:40s. 🤷‍♂️ about 45-55 mpw

[@rundreamachieve]

Great job with your current personal bests Nate and that 1:26 half proves you have some serious strength my friend. Keep me updated on your progress. 3:30s for 1K is legit running!

[@snakey973]

Can you run these faster paces throughout your training block in the summer without hurting your in season racing? I always ran high mileage summer base but at mostly easy paces, and then had trouble hitting what I wanted in fall racing

[@rundreamachieve]

I think you should focus on base building and then focus on the faster paces during the 16-week main build up. That being said, I think if you focus on strides about 2 to 3 times per week during those easy days will help you to mix up from just running easy during the summer months as well. Keep me updated. 2021 will be a GREAT year for you snakey

[@snakey973]

@@rundreamachieve thanks! 👍

[@coreyjoyner1372]

Sub 17 is one of my goals for the year. Doing a summer series of 5ks in my town, hope to break it by the last race. Also what are your thoughts on turning half marathon pace into full marathon pace if you have 6-8 month window? I want my 6:24 half pace to be my full pace come Indy Monumental in November.

[@rundreamachieve]

Hey CJ. You will do it. It sounds like you have been doing things right. Indy Monumental is a GREAT race to go after a fast time. I finished 5th there in 2011 in my second fastest marathon time (2:26:42). Flat and nice temps. Half to full marathon pace? Definitely doable. Continue to work on those Vo2 max workouts as they are spent at efforts MUCH faster than half marathon effort. So, you want to ensure that half pace becomes more controllable and not so aggressive on the body. The only way to make that happen is training down closer to your 3K-10K race pace to offset the pain you will experience when trying to run a marathon at 6:24 pace. Keep me updated.

[@coreyjoyner1372]

@@rundreamachieve thank u! working on those Vo2Max runs for sure. I do one a week and strides 2x a week now on easy runs. Looking forward to the Indy course, i got family up there so it will be a blast! Thanks for your vids again!

[@rundreamachieve]

@@coreyjoyner1372 My pleasure CJ and am looking forward to hearing how Indy goes for you. Continued success to you

[@jxy5484]

Would you suggest 16x400 (1-2min standing rest) as a 2nd quality day and tempo / longer intervals 1st? How many days apart would suggest (easy jogs days between) spacing the quality days? Aiming for sub-18 5K and recently did a hard tempo (95% max hr touched) @ 18:45min

[@rundreamachieve]

Yes regarding both and 2 days rest between. Nice work on that 18:45. You are fit

[@jxy5484]

@@rundreamachieve thanks! Working on a goal keeps it fun an interesting. Your videos have helped me lots recently

[@rundreamachieve]

💪

[@noahyostruns]

How do you balance doing faster speed work without peaking to early in the season (for cross country)?

[@rundreamachieve]

Great question Noah. I think you just have to be mindful of when you start implementing faster training into your build up...never going too fast, too soon. I've done that in the past too and just learned to not be in such a rush to get into great fitness because you definitely want to peak at the right instead of the wrong time for sure.

[@noahyostruns]

@@rundreamachieve thanks!

[@rundreamachieve]

@@noahyostruns anytime Noah. Keep up the great work!

[@ryantaintor9713]

How do you break a 19 minute 5k? Can you do a video for that one?

[@rundreamachieve]

Hello Ryan. Thanks for stopping by and I will. Continued success to you my friend. Have a great week.

[@lean2281]

17.29 5k..... training hard for a sub 17.... i do two speed sessions a week and the rest are easy runs totalling at around 60km a week. Am i playing this right ?

[@rundreamachieve]

you are well on your way to running 16:59..your 17:29 proves you can and your training set up is solid, yes. I would focus on one speed workout, one tempo and your long run each week. Hope this helps.

[@lean2281]

@rundreamachieve thanks for reply. What pace/effort should that weekly long run be at ?

[@rundreamachieve]

@@lean2281 Easy (7:05-7:49) Moderate (6:12 mile pace), Threshold (5:53 mile pace). Hope this helps.

[@lean2281]

@@rundreamachieve thanks for all the help. Best coach around 🏃‍♂️🏃‍♂️🏃‍♂️

[@rundreamachieve]

💪💪💪💪💪

[@lean2281]

Can I go from 18:48 to 17:59 in two months ? 🙏🙏🙏

[@rundreamachieve]

Absolutely doable. I never place limits on runners as I never placed them on myself. Watch that first mile and don't make a major move until you hit the first mile then make it an all out 2.1 mile race.