Track Workout to Improve Speed for 5k

[@thatkidwhorunstrack3979]

A great way to increase endurance is to have a 400m jog instead of 60 second rest

[@therandumblab1296]

I agree, I think the only reason he didn’t say that is because it’s a “speed workout.” You just don’t want your reps to suffer because you are trying too hard on the rests, but for more advanced runners that can recover while jogging, you’re totally right.

[@hes1shot671]

actually hell yeah bro active rest that shit lol

[@_quixote]

I feel like that’s more for intermediate and advanced runners. If you don’t have enough base to run a 5k, I think you should walk during the rest

[@jusmt5079]

I just automatically assumed he meant jog or walk when he said rest

[@kalinegiofficial]

Bro the video is about speed not endurance 😅.

[@rob_gonzo6489]

Great content, your tips have helped me so much that I’ve cut 5 total minutes on my 5k keep them coming

[@jordancoscia7295]

5 minutes? How long have you been running?

[@GTK_GAMES]

​@jordancoscia7295 yea I cutted 12 minutes

[@22exryan32]

I’m a freshman in high school, I just started running again in June and my current 5k pr is 22:26, the XC season also just started and my goal is to run a sub 20 minute 5k before it ends. This info is just what I need bro thank you🙏

[@bfg216]

Good luck!

[@budgetghostbusters2567]

You got this bro! My 5k dropped from 27 minutes to sub 20 this year, work hard and crush it 💪

[@XxCocomelonNurseryRhymesFanxX]

Did you just finish your sophomore season? I hope you dropped it to 18 bro

[@silviathebarber]

Thank you so much for sharing! I’m training for a 10K currently and these workouts you post help me out so much as a new runner 🏃‍♀️

[@brayden-hemenway]

You should go slightly faster than 5k with that amount of rest, esp on a track

[@kierlak]

Yep

[@CHALLENGESTORY]

finally someone said it.

[@benallen4964]

I got a 18 minute 5k yesterday thanks to you

[@kellen4671]

Hell yeah dude! Thats my goal for a 5k

[@benallen4964]

@@kellen4671 thats a good time for 5k. You will get there

[@dnegel9546]

did you feel like you were sprinting the entire time???? also what was your trainning. asking cuz i just did my first ever 5k and ran a 29:30 and i would like to drop this down to sub 20min by the beginning of February.

[@benallen4964]

@@dnegel9546 it is very hard to do and yes it does feel like you are sprinting. I run twice a week on track and once a week on hill climbs but i swim and bike everyday if this helps

[@robertboeh1857]

My best 5k was 22:14 and that was my second time doing it. I would like to improve that. I've only done 3 so far as i am new to this. I'm trying to get 19 or 20 minutes.

[@_quixote]

The commute to my school’s track is like a 35 min walk lol

[@unicorn5154]

Love your enthusiasm!

[@St8Genesis]

I started running in August 2022, after finding your channel, I went from a 32 minute 5k to 22 minutes, and my vo2 max from 29 to 49 since August 2022

[@user-vg3ql3vh1t]

Did this workout for HS track. It was pure pain because we pushed pace so hard.

[@mrkerouac]

Man, every Tuesday I do track workouts. Just added to my routine 6 weeks ago. The first two, I did 4x400 x3 . Killed me. 😂 . Now I do 4x400 x2 with 3 min rest in between. I’m not fast at all though. My avg is slightly under 8

[@jameshudson1110]

Great content, I was just wondering if you could give me a little advice. I was in shape for most of my life until college (sophomore now), I used to run consistently and have done a few half marathons, but the other day I ran for the first time in a couple years and it took me 27 minutes for 3 miles😬. I’m now working on getting into one of the USMC Officer programs and I really need to be able to do the 3 miles in

[@stuffedapples73]

If you are advanced I would actually recommend to do 16-20 at 5k pace and have some active recovery

[@henryhorsley5811]

Yeah also if you are doing shorter things like 400s i would do mile pace

[@ALGtheMC]

Gottdamn

[@ForRealConfused]

thanks yeah i got my first 5k in 21 days i play soccer so have ran and done training but never ran a race

[@addy_perk]

A workout i did yesterday was 5 400m's at my 2 mile speed-5 seconds with a 30 second break 3 400m's at my 1 mile speed-5 seconds with a 1 minute break 2 400m's top speed with as long as a break as I needed

[@chuckiemeister]

Back in my high school days we used to run 20 quarters repeats with about ninety seconds rest. Middle distance and distance runners also need to put in a lot of distance running at a slow pace

[@user-og7ch9zx5w]

The camera man amazing

[@gioskyegaming6028]

What is this song called? I've heard it tons of times and love it

[@Oldhex1978]

Im a 11 year running a 22 minute 5km and i desperately want a 20 minute 5km. Do i follow this for a few weeks before my next race?

[@alexm1841]

No track access.. all schools in my area prohibit public use. I have some large flat areas though

[@dnegel9546]

just go anyway. and until they kick you out.. then say you didnt know.

[@bradygoss9417]

4x400 meter repeats... My coach be going crazy with 12x400

[@Thereal_D3V]

That would be 3 sets bud

[@elliemconie]

Our coach makes us do 14-16 400ms with 1 min- 45 seconds between each one (no 3 min rests between sets), I managed to do it at 3:35 per km pace when we last did it and still had a bit left in the tank

[@ichimarugin3352]

regarding cadence during those 400s. i was running with high cadence when doing 400s before, like close to spinning. my biggest change was trying to maintain a 'marathon cadence' during those 400s, it slows me down at first, but over time, i can perform the same speed with a 'marathon running form'. it develops your power, increasing your stride length. so, u won't look weird, spinning your legs during 5k, just smooth, powerful speed. if what i'm saying is confusing, just watch eliud's speed session, even at those fast speed, they didn't spin their legs, just long, smooth strides..

[@gooner1248]

Biggest challenge for me is to achieve this. Running fast with normal long distance form. Anything above 3:50 km per minute pace feels like sprinting and causes me to be completely unbalanced and fighting to keep up the pace.

[@DillDaddy27]

How long can you consistently run fast.

[@caff8602]

My brother please tell me. How was this recorded. I want to run and record but can't figure how to record this smoothly.. you got great running movement BTW💪 patterns

[@dnegel9546]

1. buy a electric scooter. 2. buy a gimball. 3. get human to record you.

[@KeepMovingForwardAlways983]

Dang man I wish I knew this I jog around the track in between reps. Newbie life

[@LionKing-ys6el]

If you want to go harder you can run 300’s and take 30 seconds to walk the last 100 and double the sets. On a team?

[@donnelleeustache4549]

Will this work with sprinters??

[@griffinkickstkd9719]

I do 12x400 at 5 min pace. I have a 90sec rest in between each and after every 4 I have a 5 min Rest

[@emiliogereros7112]

I dont have a watch , is this a problem when using this workout?

[@thedarkghost5880]

What pace for each effort should we be running at 🤔

[@Wearestillhere306]

After running 400m do i jog slow or walk when resting for that 1 minute

[@adamneulander]

Dawg take that up to 800 400 is lighttt

[@StrahinjaMiljkovic-rm2mk]

How many times a week of 400 repeats

[@SMBOLLYWOOD23]

Please help me For 1600m Race what should I do

[@chinukusmart5766]

Bro ....1600 meters under 5.55min how can do it bro

[@rahatulashekin7317]

What's going to be the next step? Running 5K at the speed I trained

[@cayman-the-island-boy]

Song?

[@mbbepic2032]

What is this music called?

[@user-pp8xu9fb6q]

HIS FULL BODY STRUCTURE IS LIKE 400M RUNNER🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣

[@Azzyeyap]

3 MITEMPS DE 30MIN 7.30 MIN FOR TWO BREAKS 21/30 2/120

[@hawkschampion3]

No need to break it into sets. Just do 12-15 400m repeats with 60 seconds active rest. Everybody trying to make training fancy when it doesn’t have to be.

[@LPFC_FAN]

Why do you use kilometres and miles??

[@Azzyeyap]

153439 6/11121.80

[@king-qi2ks]

Great workout, I would say 8-16 400m reps would be more beneficial for a 5k

[@dnegel9546]

8-16 sets???

[@king-qi2ks]

@@dnegel9546 reps

[@AlaReDuS]

Isn't it 6:24 pace and not 6:26? Nevertheless, you're right in that 400m pace is still 1:36. Great advice!

[@nicholasbraun5156]

What’s your fastest 400 time?

[@ALGtheMC]

10 seconds. But I was in a car

[@l_rf]

I do that

[@chelsea_1510]

I’m in sixth grade and my. 5k time is 25:10

[@mariahdiaz5100]

IM DOING A MILE TUESDAY AND I NEED HELP!!! 3 LAPS IS 7:02 I WALK A BIT BUT I TRY NOT TOO!! ANY TIPS??

[@kakukago]

Pace yourself for tomorrow so that you're going a pace you could run for 9-10 minutes and then pick it up in the last 200 to 400 meters. Running greater distances at slower paces is generally the way to mentally train yourself to not stop during runs, or you could try running for a certain time then walking for a certain time until you get to a point you dont need the walk.

[@mariahdiaz5100]

@@kakukago i got 12:06, i paced myself. i tried my best, i’ll do better next time it’s better than 15 minutes

[@dnegel9546]

​@@mariahdiaz5100 updates?

[@mariahdiaz5100]

@@dnegel9546 oh dang i forgot, i think i got like 12:29, i was going through a lot but i tried and my knee was messing up bad

[@ronlugbill1400]

Good workout. But this is race-pace training. Not speed training. Speed training would be to do shorter distances faster than your race pace.

[@l_rf]

I’m 11 I did a 5km in 19:51 😮😮😅

[@remscojo8297]

Bro called himself the grand wizard 💀 💀💀

[@JanMuller-wn8cl]

Ich laufe doch dann viel zu langsam wenn ich die 5 k pace laufe man sollte eher 20% schneller laufen als die 5 k pace lul

[@ivanleoneltcheco5378]

Excuse me I’m a bit confused, to run a 20min 5k means 4min/km!! Where’s the 6min comes from?

[@St8Genesis]

6 min a mile🤦🏻

[@jordancoscia7295]

You lost me at 400 meter repeats

[@St8Genesis]

Bye ✌️

[@y.v6142]

5k pace means??

[@crooi5984]

Thats definitly not 1:36 pace