How to Run a Fast 5K: 3 Key Workouts You Need to Do

Learning how to run a fast 5K is absolutely possible, especially if you implement these 3 key workouts into your training regimen. Special thanks to Coach Mike Olzinksi (@mikey.olz12 on Instagram) for sharing his knowledge and making us all that little bit faster. Stay tuned for more videos from Coach Mike on our channel in the weeks and months ahead!
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[@KBryanWhite]

I began couch to 5k last summer and ran my first 5k in 44:17. Not a great time, but since I weigh in at 290 lbs I was pretty happy just to finish. I will keep on get that time under 40 minutes for the next one!

[@misterfifa7462]

Strong!

[@kimbaker3232]

Can I ask did you lose any weight over the 8 weeks? I’m on week 2 hurt my knee already 😬

[@buscongo]

yur epic, your effort is harder and more inspiring, really great job

[@rickshabin]

Don't worry about your time. Anything that makes you breathe harder than normal and pushes you harder than you would normally go is good, but make sure you are medically fit before you push yourself.

[@ProdigalReturn]

Got one on May 1st. I've been sober 8 months. 16 years of heavy drug use. Taking supplements, heavy diet, work out EVERYDAY now. I just wanna finish the 5k that's my goal and just keep getting better. Go out there and get it guys. The only thing in the way is yourself.

[@bodacoms6171]

Never been a runner, started running 8 weeks, did my first 5k race in 36 minutes, so now is a good time to start improving, great video

[@TheRunExperience]

Great job! Love that you're already getting out there and racing!

[@bodacoms6171]

Thanks, I am competitive, needed to get in shape as my business involves sitting a lot. Lost 2 stone and really enjoying the running, I hated it when I was at school, I guess at 53 your never too old to improve 👍 thanks for the comment.

[@andrewgiegerich7098]

@C II tbh 12 minute pace for 3 miles is pretty challenging for out of shape ppl I just ran 5 miles in 52 minutes a few days ago and was running sub 19 5k in high school

[@G1stGBless]

Andrew Giegerich running nerd forget how difficult it is to run what they consider good times when you haven’t been out their pounding the pavement for 3-15 years. Thankfully there seems to be at least 50% probably more of the running community that is just so happy you are moving and nice that it tends to drown out the little snarky types with something to prove.

[@drakeaamold52]

God is good good

[@minorca-my6kc]

1:10 first point; 3:30 second point; 6:23 third point 9:39 bloopers

[@garypulliam3740]

THANK YOU!

[@alejandroromagosa5547]

Thank you

[@pouriashakeri5569]

You are mvp mate

[@amananand5313]

Thank you for this

[@elizabethcarter2661]

Thanks!!

[@jeighlynn7657]

From experience, you know you are racing a good 5k when your body wants to quit on you but you know that you will not because you are confident, you put in the work to deal with the uncomfortable. It is a mental game as much as a physical one.

[@andrewgiegerich7098]

I've never had a good race when my body wanted to quit on me

[@greenhat7618]

That’s literally every race

[@rose-cq5xp]

I agree such a mental game!

[@sutters7251]

It’s always my breathing that causes my problems. My body never feels uncomfortable it’s always that breathlessness first that causes a slow down. Legs could go on and on if only my cardiovascular and aerobic capacity was better. Diaphragmatic breathing helps but I find I forget during runs sometimes and catch myself chest breathing. 49yr old male running for 7 months.

[@burtbiggum499]

How do you stifle that feeling?

[@Fitttiee]

Ran 5k for the first time ever in my life, today. "Be comfortable being uncomfortable" is something I will keep in mind. I'm so excited to start this 5k journey.

[@hadrianaugustus5712]

Good job, keep it up!

[@davidt9238]

Good job! I ran my first 5 K race a few weeks ago. I hve run 10k’s but the 5 K was just as hard due to the speed it requires. Keep it up!

[@LandscapePhotoSurvival]

"Be comfortable being uncomfortable" this saying comes from special forces and definitely shows how we should treat ourselves

[@Timtherunner]

I did my first 5k in 37 minutes but I didn't do any training. I started the couch to 5k and managed 27:31 but felt nearly dead on a hot day. Some more training and I got exactly the same but was not pushing as hard. Then I did a 28 but was a minute late and managed to overtake 59 people on a narrow course. I'm doing some more training to see if I can beat 27 then hopefully 26 and so on

[@janeanet]

Went from a 30 to a 25 in 2 months or so, and recently hit a 15 for my 2 mile. Trying to run a 22 by the end of the year 😭 Update: I ran a pr of 21:09 (:

[@MichaelOlzinski]

Patience is a virtue :)

[@marcopoloplanner8843]

how did it go?

[@costmostchannel578]

Im still consuming beer. Can i be like you?

[@davidbarth80]

That's a massive improvement! You're doing somehing right lol

[@Cris18Martinez]

no one cares

[@davemiller4758]

I started running 5k and other races about 10 years ago. I'm 69 in 5 weeks and fastest 5k at 63 was 19:36. Last year ran 20:37 ... Slowing down with age. Your best advice for me was slow down easy pace runs. I usually run 8 min/mile pace and I will try 9 min pace to see if it improves my interval pace times. Running Yosemite Half Marathon next weekend and 5 k memorial run 2 weeks later. Hoping I can beat my 20:37 time last year. Great advice!

[@zsomborszanto5600]

Wow!Killer pace man! Keep it up!

[@MrMaxguy1]

Im 22 and you’re kickin my ass. Nice job!

[@vsooner]

You’re amazing! 9:30 is my fast pace but working towards 8 min

[@howiemandel8921]

Dave Miller you’re not 69. No old people can type on KZbin

[@5glyndwr]

Good God . You are a freak. The good kind!

[@MrBizinfo]

I am 66 years old and I am trying to back to a 21:40 5K like I was doing at 43 Thanks for your video. It will be helpful in my training!

[@hadrianaugustus5712]

How’s it going??

[@yaesmucho]

¬¬

[@dilhanperera4362]

What's the time right now?

[@yaesmucho]

@@dilhanperera4362 can anyone really get to 21min on a 5k at 66years old? Is it possible? I'm 40 and barely hitting 28min. I started two years ago when I had to sit on the sidewalk in a 1km walk, painful shin splints, but 20min @66yo? Isn't he trolling???

[@hadrianaugustus5712]

Daniel Villarreal world record for a 70 year old is 18:21, I suppose it’s possible

[@goddesstara4949]

I have never been crazy about running. I just started running a few years ago. I’m 46 will be 47 next month. Last year I ran my first 5K in 32:23 with a pace of 10/26 min/mi. I’m still trying to improve my pace.

[@joshd2650]

Hell yeah I'm in the background at 1:53!! Killin' it

[@ObstacleZone]

On the right in the hoodie?

[@shankar.charithran]

😂😂😂dope dude!!!

[@ParkerMax]

The weather looks amazing!

[@thewhitelion136]

🤣

[@bradsuarez2683]

The next Usain bolt!

[@rutgerhuisman2245]

Nearly 44 years old and i run a 5k in 16:45 2 weeks ago.... 😁💪

[@rgrg77]

Superheroe! Take care of you and enjoy the runner communities.

[@janethuffman4]

Wow congrats that’s awesome!

[@briansun9326]

I’m 18 and I ran 17:55 I ma kill my self

[@baz5329]

@@briansun9326 thast gud I doubht he got a 16:45 , I know cross country 1's who get that time at like 18

[@aidenjohn4937]

@@baz5329 my teammate was a freshman and ran a time like that in 2017 so I mean🤷‍♂️. I'm also a freshman and could run a sub 18 minute if the weather is good

[@skipsteroo8065]

Back in the day when I was a young chap I used to run a sub 15 minute 5km. These days I’m getting around 30 minutes at 92 years old.

[@michaelcarmean4906]

🔥 Old Boy I’m Calling You Out On This One… Nobody In 1949 ( You Would Be 20 ) Ever Ran a 15 min 5k 🤔 Just Say’in🔥

[@deirdrephillips5548]

That's awesome Michael 👏👏👏🍀🍀🍀💪🏻💪🏻💪🏻💪🏻

[@ksodinero4762]

@@michaelcarmean4906 i know somebody who runs a 16:30 5k , professionals would easily get sub 15

[@michaelcarmean4906]

@@ksodinero4762 Hello… Not In The 1950’s

[@arthurmorgan4460]

@@michaelcarmean4906 well because back then they were built different. Only logical explanation if you ask me.

[@baltasbatas]

Great tips. My 5K progression: 21:20 First race 20:03 Second race 19:54 Third race 18:32 Fourth race Going sub 4:00 for 5k was the most fun then it got much harder. Some additional points: - Nike Run Club coach does really good job in scheduling workouts. - Races help a lot for PRs. I always hit a PR during a race only. - Up to 4:00 pace I found that basically running every day worked wonders. Just go out and run. Below 4:00 I needed to add things discussed in this video.

[@zeppi9342]

Bro how did you get 20 minutes on your first race? I had 36:40!

[@baltasbatas]

​@@zeppi9342 I was 26 at the time, not overweight, but no muscle either and did like 300km total running time before the first race. However going from 36:40 to sub 20:00 will be much more fun for you

[@cocoapuff8302]

after watching this video i’ve realized my coach has been giving us the same and best work outs :) my 5k rn is at 23 we’ll see where it goes this cross country season!

[@ChipCalifornia]

Key workout to run 5k: Run 5k. Me: Aight, I´m out.

[@ryanmc8358]

ChipCalifornia 😂

[@triathlonpastor6296]

Well that is so not true. That right there is a recipe for mediocrity and plateu.

[@jb6912]

@@triathlonpastor6296 instead run a 10k to run a faster 5k 🔥

[@bigzy8183]

This is ironically the very last thing you do looool / GET YOUR MILES UP FIRST

[@rolandleslie2564]

During my xc season my hamstring started to hurt, and I didn’t think much about it because I was 14 and never really thought about injury. So it became worse after months until my state championship race. I pushed myself insanely hard and knocked off almost 30 seconds of my best time but I could barely walk the next day because of my hamstring. I’ve been in physical Therapy for 2 months now and the pain is feeling a lot better. So make sure if you feel any sign of pain, don’t be scared to see a doctor or take a break from physical activity

[@2112dim]

Thank you for your useful advice. I've never been a runner, so last August I started running in order to improve my physical condition ( I am 32 years old). I didn't care about time, all I wanted was to run some distances. I started running small distances (up to 3K) in order to practice on breathing and technique. Now 5Ks are a typical distance for me , usually under 25 minutes. I try to run up to 10-12K. On June 19 I made it on 24:22, it's not something great but the feeling in the end of each run is invaluable.

[@bandungmee]

Same with me. prefer consistent and long distance than running fast since im not into race competition... run and jog to burn fat and calories.. starting from 2km move up to 6km, now 10km every day on average 1.20mins... try to improve to 15km a day

[@ginathompson3408]

Great video! Love the advice on starting off speed work on hills instead of flats. And, yes, 5k’s are only fun when they’re over! 😂

[@alexgonzalezjr569]

Thanks for the advice , my runs have become ten times better . I'm running longer as well. You guys are the best!!!

[@TheRunExperience]

👏👏👏

[@evendevilscry1431]

I had been running 5K each day for an year now. I finish it under 35 minutes, but watching this video I got to learn so much... damn I have been missing out on things.. Great video...

[@ZAKKWYLDE434]

Enlisted in the Marine Corps. My goal is a sub 18. I started with 29:53, 2nd run 29:44, third run 29:21, 4th run 26:59. Really need to improve fast.

[@relaxurberdax1334]

fellow poolee here, and I’m currently at 25:51. trying to hit sub-23 before I ship (aug 31)

[@michaelross3061]

Hey that's pretty good. I'm training for basic as well. Make sure you listen to your body because an injury will take you much longer to get over than you think. I dont think they highlighted uphill running enough. I shave off time by running long and uphill. I do intervals for my anaerobic on flat surface. I like trail running when it's super hot outside. Shaded in trees, free foot work and uphill running. Only downside is my upper body is losing muscle mass, but I had to shed weight quick. Been at running for 20 days and hitting 3 5k runs a week on varied surface. Adding 10-15% milage a week. Race on July 18th. Good luck my dude

[@touhidulanamruhan5991]

24:33, I have a competition in 2weeks where I intend to run inside 20 minutes!

[@MrTsinobmort]

I was in the last few weeks of 5K training when this was posted. I used a lot of the advice here to put a fine point on my training and had a great race day. I shaved over a minute off my PB. Thanks for the great video!

[@TheRunExperience]

That's awesome- congratulations! :)

[@5glyndwr]

Good man. I will take heed of this community's posts. Thank you.

[@CruentusCruor]

I love your light-hearted and clear pointers in your content ^_^ this video got me motivated to keep on moving ahead with my running~ Thank you!! Cheers!!

[@Bowabadis]

I really needed this, thanks!

[@OmarAbdulMalikDHEdMPASPACPAPro]

Thanks for sharing this with us! I have a bad habit of treating EVERY run like a race; not smart for a 50-something year old runner like myself. It's good to know that I can STILL get benefits running slower. 😊👍🏽🏃🏾‍♂️👴🏾

[@abrahamrodriguez3240]

I'm 80 years old and having trouble getting under 40 minutes. I go somewhere warm every winter so I'm looking forward to trying this. I run some local 5K's but there's a local guy who's 85 years old and runs 33:00 which wins our age group.

[@ich123binsimmernoch]

You can do it!!

[@BIIIIIGMAN]

How old did you say you was??

[@jb6912]

@@BIIIIIGMAN it’s right there 🤦‍♂️

[@BIIIIIGMAN]

@@jb6912 I wanna know if its a typo or not

[@hadrianaugustus5712]

Running 33 at age 85 is an elite athlete.

[@mastersmike5144]

Awesome vid! 45 yrs here going for sub 17 min, end of Spring. Then we see after that!

[@dew2334]

Thanks for the video using this approach for my next 5 k training.

[@kylebetz9684]

Big thanks. This video helped quite a bit. I would be taking my easy runs at 6:40 and not reaping the benefits. I now found my easy range and since have almost broken 17 minutes in the 5k

[@vincentbuhagiar7774]

before watching this video, I ran my 5k in 18:12 now I run it in 17:30. thanks you so much

[@davidg5704]

Getting back to training this weekend. Great tips. Thank you

[@fariedaghany2959]

thank you from Cape Town, South Africa. I am running a marathon in Cape Town mid september. I am definitely going to follow your advice on speed training.

[@maggie0285]

I've done 5k clear to marathon. My favorite distance is the 5k. Not because it's shorter but because it can be competitive even for slow runners. Plus it's doable trying to lower your time. I love that final kick at the finish.

[@HarveyRSM00]

Not going to lie, mileage has been up the roof these last few months. Just recently started to practice the whole build up to a fast/hard running pace. It adds time to my training but definitely has helped prevent injuries and other running problems, considering last year I was suffering from many runners issues.

[@MrRichardG22]

Thanks for the advice! Just broke my personal record and looking forward to see if I can do even better! (5k - 24:00) Thanks again!

[@northernninjarunner5506]

This years target is to break the 30 minute 5k. Great video, keep up the bloopers 👍

[@cianmansfield]

you got it! keep working hard and you'll definitely get there!

[@conaghercox3176]

You can definitely do it. I started my 2nd season at 32:46 and ended it with 24 flat. Just keep practicing and pushing yourself

[@konstruktivismuskonstru9360]

sounds more like a 10k time ;)

[@Themata]

@@konstruktivismuskonstru9360 inane

[@omarlazo5191]

go ahead bro.... you can do it!

[@nikitonsumi4197]

I've been running for awhile now, no track to run to out here in my place, sprained my ankles more than 20 times but that doesn't stop me from running💪 my pb in 5km is 24.50 secs.

[@alphaghost585]

I came back here to thank you guys though im still lacking im making some progress i ran 5km in 30 min less...Thank you soo much

[@TheRunExperience]

nice work! we're glad to have gotten to help you!

[@jimc5000]

Love this guys chilled out approach to being super fast

[@sbh196]

Amazing tips!!!! Thank you so much, just subbed. Great tips from Mike and great questions asked from Nate. One of the best running videos I've watched

[@realalbertan]

Nice description of the effort ... kinda like swimming the 1500. A shade easier than puking

[@putinsgaytwin4272]

Race Pace Masters Swimming swimming the 200 and 400 is the worst

[@bossman1341]

Rowing 2000m for time easily the hardest one

[@MrStinkyboy81]

I love how its 3 great workouts that form an easy to use training plan

[@parists5455]

Nice video thank you... Regards from Greece btw. Mike has a perfect running form to be noted! Thanks for the tips, I am very amateur at running, can hardly run 10 laps (4k) slowly. I always hated running, preferred basketball and team sports, however running is the foundation of any training I realised over the years, so I can't avoid it and hopefully I get better if I keep 3 runs a week which is the top I can handle without being extremely bored. Hopefully you tend to like it more as you progress too.

[@voodoochile80]

I'm preparing for a half marathon but seeing this charges me so much to try a fast 5k... Aaaah, great video, well done

[@EdFertik]

Ill use this great training video to kick start my year. Last year was my first at 73 yrs of age and I did well!

[@Stratagee6]

I just started running well for 3 and a half months at least and been doing 5k park runs, as well as additional running in the week. My current PB is 24:57 my first sub 25.... So I have been slowly building up and getting my endurance up. I have been told similar things that was said in this video so I hope that eventually I would be fit enough to run at sub 22 pace.

[@putinsgaytwin4272]

iGhost Mystique wow well done I’ve been doing park runs on and off for a year and I haven’t broke the 30 minutes yet. Well done 👍 and keep up your great attitude

[@paiman95able]

I started running about a month ago. I usually dont run but was encouraged by many people. My first run was about a month ago and i ran 5k in 33 min. I was out of breath and had to stop multiple times. But now a month in i did a 5k in 21:26 mins, without stopping. What i did to reduce time and get better: i was running once a week and weightlifting on the side. I would think that working out in the gym helped me alot. Working the abs, legs and calves made me alot stronger.

[@AWildBard]

If only I had known this info when I was younger!! Still very helpful to me in my 50's

[@JasonNation72]

Growing up, I couldn't stand running because I thought it quickly tired me out and I would run out of breath. Thanks to being in the Navy for 20 years, I developed a tolerance for it. Three years after retiring, I'm still running and I'm now I'm addicted to it and I'm 47.

[@jerryg1692]

Abhi Patel Navy has sailors, not soldiers

[@mariyamjaaiza4514]

@@jerryg1692 well. He just got caught for lieing Never lie on the internet😂😂

[@nabilapopal6814]

@@mariyamjaaiza4514 he isnt lying cuz you still have to go through tough training in the Navy and that's what helped his body get used to the pain and stuff

[@luispadilla2212]

Thank you for your service. Stay strong.

[@nabilapopal6814]

@@jerryg1692 You still have to do tough training to get into it and when your in it you still you have to do even more training

[@Withthewithout]

Good video👌 I've been running for a while now, and my 5k used to be a 26 min after doing those for a month or two it went to a 19 when my coach started having us do this.

[@TheRunExperience]

wow that's great progress!

[@godnnat]

Ryan Wolfe been running for a year (I’m 41) and my PB is 26:20.. Summer has kicked in and I’ve chose a new route with a lot more elevation and I’m down under 30min again .. I’m looking for 20min run over the coming winter .. thanks for the info bud!

[@alexib2070]

What the heck? That is some improvement!

[@jmets80]

@@godnnat similar age to you and been running about 6month. I'm at 23.31min for the 5k. Would love to hit the magic 20min mark but it's going to take some doing. Keep up the good work and let us know how your doing. Hopefully we will get there. Good luck

[@godnnat]

John Metcalfe will do bud :)

[@ianrichards1244]

Enjoyed watching this - back to some basics after a slack 18months. 2 years ago I was running a decent 7min mile over a 5mile trail event. Then I herniated a disc and running ground to a holt. Slight sciatic pain still but just about able to run a sub 9min mile over 3 miles

[@yaseenabdalla8713]

This got me hyped enough to make my own. I've watched this video 5+ times

[@maliiij1984]

Thank you!!! ...i”ll give a try...i believe this gonna make my run as a casual runner more fun & exciting!!!

[@TheRunExperience]

That's great, Mohd! Speed work can really add some fun to your normal running routine :)

[@tinopheng564]

I started with a 5k in 38 minutes about 3 weeks ago and today finish with 35 minutes. Will aim for 30 minutes by end of this month!

[@davidt9238]

This advice is very clear and simple to follow. Thanks.

[@summerphilhorenstein2598]

Interesting and definitely helpful. I’m chasing a sub 30 min 5km and still have aways to go but I think these workout tips will help.

[@mattformisano7569]

Thanks for the advice I’m trying to break 19 this year in my cross country races, I’m a sophomore going into next year and really want to compete in states.

[@joshroberts2948]

Wow same for literally everything you said

[@stayhappystayhealthy2349]

can you make videos on pace building strategy? at what pace we should run from beginning to end?

[@TheRunExperience]

Hey there! We have a number of videos about this on the channel- just search for "pacing" :) Here's one specifically on 5k race strategy --> kzbin.info/www/bejne/h2bJpJ-tg7xpbKc

[@modalavalasaupendra1415]

I have been runnering from last 3 months .. I observe if u want to easily run 5k .. I suggest run 10km .. leaving the tym aside if u js finish 10 km, one can easily finish 5k very comfortablely .. now, I can easily run 5k in 24 min, ur videos helped me, I followed ur breathing techniques in order to tune my breath with run .. thanku ..

[@rembrantwithagrenade171]

Ran 4k in 20 mins in a week, gave myself stress fractures. Heed his advice people, heed his advice.

[@prestongraham5183]

This was really a video about workouts it was just advice on running at different intervals

[@latchdoorlatch996]

Finding these vids very useful i only started two weeks ago and ime determined to get mentally and physically fit

[@gregorydepol2655]

Very helpful. I am training for a 5k. I am 50 y.o. The last time I ran was 3 years ago. I trained for 2 weeks and ran around 24 min. I gave myself 3 weeks for this 5 K to train. I put a week of base in at 9 min miles. My plan for next two weeks is to put a speed work out of 8 x 400 at 90 sec and one easy 6 mi run each week with 3 mile runs in between at about 8:00 - 8:30 min pace. Take the day off the day before race day to rest the muscles. Goal is a 7 min pace for race day.

[@giovanbattistafichera8439]

I have an even shorter list of tips: 1. Run more 2. Don't get injured.

[@solar0wind]

For me general running only helped with stamina, but not with speed. I could run longer quickly, also uphill and stuff, but I was always super slow. E.g. I "ran" uphill in walking speed.

[@kingal89]

Just run more is better advice the longer the distance. You can be a good marathoner by "just running more" at levels that aren't elite. You can't "just run more" at 5k distances bc you need speed + endurance. You only get speed from speed work

[@johnsullivan2652]

Be careful you get injured by running more examples of which are hamstrings or tendonitis

[@ninnetterhodehouse8087]

😂

[@leisthatmorgan2861]

Here is the list of my 2months routine before i hit 5k in 14:23 minutes.. 1st Day: 20k easy run 2nd Day: Easy 30-40 min Biking 3rd Day: 6 Attempts 100 meter run (Full Effort) 4th Day: 400 meter Tempo and 100 meter recovery run 5th Day: Total Rest Following day repeat the 1st Day..

[@gregorydepol2655]

That is super fast for a 5K. Congrats!

[@leisthatmorgan2861]

Actually i am hitting to break the world record 12.30 min something thats why i have to stabilize 11:50 min per attempt then develop more stamina to ensure a finishing blow at any official race i may join in order to make my record official and after that, 10k will be the next target.

[@anonlukes5447]

@@leisthatmorgan2861 You might want to add some max velocity work in then

[@aricellacorarosee]

sooo... I started XC season last season, to get fit. And I sucked like literally I was so slow! ANyways now I realized that I WANT TO BE THE BEST and so I will use the summer to train and become who I want to be and follow my dreams! This video helped a hella lot!

[@williamohara7660]

DailyLifewithAricella love this attitude!! Get after it!!

[@Eagle-zl4gz]

My PB is 18:30 I was 45 then I’m 53 now I think I can get back there with dedication. I’m excited to start my new training plan!

[@ThatOneGuy-ll9vu]

started running about a month ago and ran my first 5k at 20:27 can’t wait for future times

[@nobogiedr]

Yeah right.....

[@ThatOneGuy-ll9vu]

@@nobogiedr well I ran track just never did long distance always was a sprinter ya know

[@nobogiedr]

@@ThatOneGuy-ll9vu so I guess you started running ? When ?

[@ThatOneGuy-ll9vu]

@@nobogiedr 2 years ago in middle school for my school

[@ThatOneGuy-ll9vu]

@@nobogiedr i also did a time trial at my local 3 mile course and got 18:57 which is pretty good with a little bit of training

[@CoachTadris]

9:01 great video! Thanks for the pointers. (Get Comfortable being Uncomfortable)

[@mattpotter8725]

That's a great quote and just about sums up running a 5km race. I run a Parkrun as often as I can and I think this is exactly how it feels most of the time. I think this tries to put across that the mental side of running a 5k is just as important, sometimes more, than the running side, especially if the 5k race has a few uphill kickers or slogs. Training your mind to almost look forward to the hard times, I'd say pain but it's not really pain just a feeling of lack of energy at times, is the key I think. If it were easy it wouldn't be such a challenge and we wouldn't need videos like this to help us. I think the video could have done a better job highlighting the key points and workouts of the video, maybe put them in big bold lettering on screen would have been useful, but it's a great resource nonetheless. The key points I think are: 1. Go out hard, but not too hard. 2. Settle into a rhythm after this initial phase where you are running at the edge of it being uncomfortable. 3. Leave enough to be able to give a bit of a kick at the end and sprint through the line (this wasn't said, but I think it works for me).

[@mjthecap]

informative. learnt a lot from yous. thank you

[@BikingVikingMTB]

Great vid guys thanks 😊

[@SteelCityCreative]

Great tips. I’m in high school, my best time was 15:53, and I usually hover around 19-20 min sometimes 17.

[@mlegrand]

Cool video! I posted a video a few weeks ago with a 5k workout but the gist of it is 10x500 with a short jog across the infield. Very short recovery. It’s a good one if you need one more 5k workout.

[@tedereTSSK]

Thank you.

[@1985Seraphim]

This is fantastic advice!

[@simonramsay1]

Decent advice, following it, getting faster , thanks

[@TheRunExperience]

Glad to hear that! :)

[@gucciuni7236]

Trying out for my cross country team at school, everyone says I can’t do it. I’m super nervous but excited 😁

[@kidwarrior3997]

Gucci Uni what did you get

[@gucciuni7236]

My_brudaa oh I made the team!

[@user-ox6oh2zv2s]

Hopefully breaking the 16 minute barrier soon, will take this all into consideration and planning! Thanks:)

[@sdcasbah]

Awesome stuff guys!

[@sharinginfoz]

Just run 5km this morning with 26:12, aiming for sub 25 in 3-month time. By the way I am 42-male

[@markmoffat597]

sharinginfoz how’d ya go man?

[@charzXtreme]

Tip One: If you can run it slowly... you can run it quickly! (Any twosetters??)

[@annabel4175]

😂😂

[@pearcup362]

Yaaaassssss

[@LuisGarcia-iv1um]

xd la referencia me es conocida.

[@flonomcflooneyloo7573]

The one thing that helped me the most besides hills and volume was repeat downhills. I found a 3/4 mile slight downhill course and ran it, got picked up by car and returned to the top and ran it again for 3-4 repeats. I did this a few times a week for 3-4 weeks and then did my 10k, and it lowered my overall time by at least 30 seconds per mile.

[@miar1268]

thank you so much!! trying to go sub 18 this season... wish me luck:)

[@pingjuaneza2547]

Hi boss which kind of running shoes were you using coach? Looks nice to use

[@giovanbattistafichera8439]

just pick a pair that's comfortable for you. What looks "nice to use" on someone else might be s*it for you.

[@donalk8202]

All of Ireland is here now

[@theonlyeble]

I’m running my first 5K with my friend (his best is 23 mins) however I have no experience in this long of a run. My 1500 was 5’35” a couple years ago, but I hope to get a 25/26 min 5K. I’m aware that it’s ambitious, and quite wishful thinking, but since I wasn’t as strong mentally or physically when I was a middle distancer, I think I have a chance. I’ll update you all when I’m done.

[@GyulaJentetics]

Perfect coaching! 👍💯💪

[@closmasmas9080]

Aiming for a 17:00 5K this upcoming 2019 cross country season

[@TheRunExperience]

Awesome- good luck!

[@roryoliver5753]

SAMMEEE will be good to hit that milestone

[@420jettt2]

what would a 10:06 3200 and 4:47 1600 equal in a 5k?

[@marvedavid4104]

what training you doing to get 17 minute? share the tips?

[@closmasmas9080]

marvin david a lot of long runs to build up aerobic base; then more speed (400m, 1k, and 1mi repeats) closer to race time

[@danhall5761]

Rah for the first time in years, did a 40 minute 5k

[@jacbuc1]

Good job dan! Consistency is key, try to run 3 times a week if you can and you’ll see your time get better and better. 👌

[@loribridgett-knox2104]

Hi! This video is very helpful. Im running my first Turkey Trot on Thanksgiving 🏃‍♀️🏃‍♀️and need advice and tips on building endurance and strength. Im on a time crunch so ANY help is genuinely appreciated. I would also appreciate the two week training if it is still available.🏃‍♀️🏃‍♀️ Thanks so much!

[@hzrdify]

I personally find so much of it is mental, as soon as I decided to put more effort in when my body wants me to slow down I started to see results easier than I thought it would be.

[@mattwoodproperty]

So what was the workouts? I didn’t get what I am supposed to be doing and when?

[@hatchiebottomoutdoors6586]

Light run medium run then hard run there isn’t any actually “workouts” so to say

[@TheSandkastenverbot]

Here's my take-away of the video 1st period: build an aerobic base with easy miles (conversational efforts) 2nd period: run "strong" = take up the pace on some sessions for 5-10 minutes where talking gets impossible or monosyllabic 3rd period: run "hard" = add in anaerobic sessions. Sprints, hill intervalls, etc

[@cait6439]

This will come in handy once I start running cross country for my university omg

[@againstdrivingdrunk614]

make sure to run a whole 20 miles a week with this training!

[@oaktwain]

Me quitas el sueño 🤤

[@massagebytracey506]

Great advice!! Thanks

[@MrVpk6]

I'm running my first 5k on November 5th can't wait

[@Bowabadis]

I legit just ran a 5k 5 minutes before this

[@mrgrumpycat9049]

then what are you doing? run again!

[@MichaelOlzinski]

I like your style!

[@nublex]

is my math off or is that 60km/h? that's so impressive. you are my an hero.

[@jonathancavrido8809]

That's fake!

[@ryanyang3347]

I just ran one literally a minute ago

[@tylertilla4654]

Great information but how do I organize it? Run easy one day and then strong the next day? I also don’t know know how much to run for the easy run.

[@leeellis6974]

check out hal higdons intermediate plan for 5k running. That should give you what you're looking for

[@MrVpk6]

This video was very helpful appreciate it

[@sbh196]

Just seen the outtakes too hahahahah you guys are so unintentionally funny, love it!!!