How to Run a Faster 5K : 5 Top Training Tips
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- Опубликовано: 13 июл 2018
- The 5k distance is a tough one to crack, so follow along for my top tips to lower your PB and get you the time you deserve!
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I've managed to go from a 20:02 to a 19:62 following this fantastic advice.
Lol
Good gains
Had to read this 3x, made it so much funnier when the ball finally dropped :)
HAHAAAA LOOOL
Lol hahahahahhahaahahahaha true tru bro
Haha I love the way you've rebranded your 16:02 time as 15:62. Sure does sound more impressive! 😂😂
It’s a great idea, my pb is now a 15:564
I had to pause the video to see how many people commented on that.....
Sneaky lol
That makes no sen..ooohhhh
Greetings from downunder. I'm 68yrs old & a 23min 5K runner. A parkrun tip: there are many regular parkrunners, so look out for one who is just a bit faster than you are, preferable someone experienced who knows how to pace themselves, and use them as a pacer. If, or when you can beat them, move on to someone else.
@Erik Richey I love having a "rabbit" to chase down. Without one, I tend to slow down some.
That’s how I get it done!
Chris Warren love having a pacer, I tend to run faster with one.
are you 69 now?
@@jamesw359 I'll be 70 in December 2020. I ran a 24:27 - 5K this morning, but I've mainly been running single track trails of late.
44 years old and i run a 5k in 16:34 3 weeks ago... hope to stay injury free the comming year and improve my time a little bit 💪
Impressive
What weekly milage should I be comfortably with before being close to a 20min 5k? Im doing lots of physio and walking, i want to build up milage as heard aerobic bass the key thing which is good because I'm impatient and would do too many hard session too soon and have an injury. I want to find out other than run fast for 20 minutes 20 min or less, what can 5k runners can do. Thank you.
Maybe there's no connection between weekly milage and 5k time but doing a survey anyway. I know it's a long term project 6 to 12 months plus.
Hi Rutger. Very impressive time. If You don't mind - how long have You been running ?
@@SupersonicFlyTV thx! At that time 6 years.. I have been running before (13-22 years) on semi high level. Between 22 and 30 a little bit and between 31 en 38 years i haven't been running. I did weightlifting between those years.....
@@nikitaw1982 +/- 30- 40 miles is ok. More important is the type of training..... 5 x 1000m on 5k-pace or 10 × 400m on 3k pace👍 once ore twice a week. 1 x slow 10-15 k. And once a month an competition or a very fast training.....
Makes total sense. I have run 15:52 way back in my heyday 30 odd years ago in the UK . Have also run 17:41 here in New Zealand in my 40's. Now in my 50s bit of a struggle now at 27:55, see it every week in park run here in New Zealand so many just want to race race race every week. Will try your track sessions which I totally understand and let you know how I get on 😀
Best video I've seen so far. I'm completely new to running so needed a decent training video which explains training techniques clearly. I go to the gym 3-times a week to train strength and I'm in good shape, but have zero cardio/running experience. I went out to do my first ever proper run using Strava app and did 5k in 23mins, 40 seconds. I want to do it in 20mins but as I go to the gym 3-times a week, fitting specific running training into my routine will be tough to allow for recovery which I know is very important for muscle strength and growth. I hope that with my gym work, a couple running training sessions per week will still be half-decent to build up my cardio and general fitness.
My new routine then will be:
Friday: GYM
Sat: RUN (10k easy pace)
Sun: GYM
Monday: REST
Tuesday: GYM
Wednesday: RUN (harder 6 x 800m at race pace)
Thursday: REST
I like the simple approach to getting faster. I will build a training plan around this.
Thanks for the tips! Targetting sub-17 at this weekend's Parkrun. Feeling pumped now!
Best 5k tips snd training vid ive seen, cheers ben
Great advice! Recent Parkrun was 19:33, target is 18:5X by mid June. I will use one or two of your 4 week sessions! And that’s a great point about not racing for a PR every week!
I just found your video, very nice tips. I actually will follow your 4 weeks plan by the end of March, before my A race, in late April. So far I’ve been running around 12miles a week for the last 4 weeks(4 miles on a trail + 500m elevation gain and the rest of my miles on a treadmill), just creating a quick base, since I’ll do a 5k race. Thanks and any info will be very appreciated.
I'm 49 and recently bettered my 7 year old PB down to 21'54. (21 seconds better than previous). I am determined to be incremental and work toward sub 21 and this looks like a great plan that I can work with, thanks. My fastest kms at the moment are around about the 4'10 mark, so still even over dedicated all out kms I am aiming to reach that sub 4 minute mark. I am also finding that shortish 7 to 9 km pyramid runs are helpful as well as the intervals. Keep up the good work (and I absolutely loved your review of the New Balance Rebel V2 which the above PB was completed in).
26 min 5k this weekend i'm 47 and first 1st time hitting the 26 min mark since my achilles injury in 2018 ..I'm thankful it was a long way back and will continue to pushing for a 20 min 5k
Awesome tips. Very inspiring. I my self managed 30min PB on my 5K. Im going to try your suggestion, hopefully i can reach 25min for next month 5K PB.
Keep up your good work mate
Great video with great tips and excellent workouts to use. I know what I am guilty of and I'm sure a lot of other runners are, too... is doing intervals that are too fast with too much recovery in between. Striders at the end of a workout are great. But, like in your examples workouts, you can't do 400m or 800m intervals at the same pace as the striders. If you do, you'll just blow up and need too much rest in between, and you'll never be able to run a 5k at sprinting speed. I need to actually practice running my 400m and 800m intervals at my desired race pace rather than going full out. And then chopping down the amount of rest time in between those intervals. Thank you for this video. I knew I needed to overhaul my interval workouts and you've just given me great workouts that I can use to do that. Thanks!
Happy to hear the video helped you Evan.. let me know how your next 5k goes when you go for a fast one! All the best
Seeing you mention the strides work at the end of an easy run made me feel good about doing a little HIIT at the end of my easy runs....I only run every other day, work on my feet all day too, so don't want to over-do it. But after 30-40min of easy running I just get the urge to do a few (4-5) 1min run/1min rest HIIT runs at a faster-than-5k pace, and it feels so damn good. I got some Peg 37's and man they make me want to go out and train double sessions they feel so good on me.
Fantastic advice. I did the 800s & broke my 5k PB (sub 20 minutes) in week 3 of the cycle.
I've managed to bring my time down from 27m13 to 23m45 in 8 weeks. Hoping for sub 20 in 2019.
Jack H good luck! It took me 2 years to take mine from a 28:40 to 19:42. But I only trained once a week for the first year!
hey mate, what sort of training were you doing? cheers
Jack H hows training going?
@@harry-ci2zu I started off just doing some running, so maybe just a few runs a week. Perhaps a 5km fartlek run, a 10 km steady run and a parkrun.
But now I'm doing 6 sessions a week:
- 2 longer runs (7-10 miles) at a steady to tempo pace
- 1 Tempo run (3-5 miles)
- 1 Fartlek run (3 - 6 miles)
- 1 Interval session (200m's, 400m's, 1km's or mile reps) usully 20x200, 10x400, 5x1000 or 3 or 4 x 1 mile rep
- 1-2 races depending on the week
I come from a sprinting background and used to run 11.4 seconds for the 100m about 10 years ago. I've got my time down to 22 minutes now for 5km but the progress is slower and more planned now with when I will try to do a harder effort race.
@@nicksmith2162 It's going well thanks, I'm getting a lot of the speed back from my youth as a sprinter/hurdler. I'm upto 6 sessions a week (30 miles per week) with my time now at 22 minutes for 5km
22.40 is my pb hoping to sub 20 using your tips. Thanks Ben
Great advice & with a PB sitting at 20:25 for the last 7yrs keen to get that seemingly illusive sub:20 so a 30secs improvement would do.. So post the last 26.2 miler of the year your advice will be put into practice.. Thanks 🏃🏻👏🏻
I know this comment is 4 years old but did you get the sub 20?
great video, I can really related to it. running for 1 year (park run specialist.... 😂) ParkR PB 20:05 & been at a plateau for 3 months, running 3x/week and cycle 3x week. guilty of going for a weekly 5k PB, blowing up @ 3km, and no strides after my LSR. although I do intervals. Defiantly going to implement the tips TY
Im 30 and just started running maybe 2 month ago..im a little bit slower than others and my current pb is 33:25..hoping to cut it to 30 mins this end of the month..
I hope you succeed. Im 13 and ran 30 mins like 10 weeks ago but yesterday I ran 22:25! Just put your mind to it and remember to stretch a lot before the race!
I’m 36 weight 110kg and ran in 25:49. Trying to get below 20 mins but really struggling
@@hatemhassine6326 it's gonna be difficult but if you have the motivation and determination, I'm sure you will achieve sub 20 mins. Good luck!
Hey Dann! I want to keep up with your progress. I'm trying to find others that are at phase we are both in. Let's keep up with each other's progress! Go to my channel Lose Fat Get Fast! See you there Dann! -adam
@@ollierobertson-kurd Hi! What's your running schedule? Taking 8mins off in 10 weeks is pretty awesome!
20 min 5K goal. Getting closer. Thanks for the vid.
Did you achieve it?
LuGeDeuS I have not. I am getting closer. Fastest race time has been 22:37, but last 5k race was over a year ago. My watch race predictor says I can do a 20:38.
Did you achieve it please reply
@@runslowtorunfast6528 ⬆️
@@jackwilliams2564 Thanks for calling me out Jack! LOL! I was hoping to run another 5K this summer, but it, of course, was cancelled. Last year I ran a 22:39. From my estimates and the race predictor on my Garmin, I could have run about a 20:30 - 21 minutes 5K. Since my comment, I have shifted my focus more to long distance running. I have run a half marathon, 2 marathons and 2 ultra marathons since I commented. Still chasing that 20 minute 5K, but it's taken a back seat for the time being. Good luck in your running!
Do runners in Britain say "PB" for personal best? I run cros country in American and only hear "PR" as in personal record. I've never heard anyone use pb, just curious
Hey! Yes, in Britain and most of Europe people say PB for personal best.. and in America people say PR for personal record. Obviously exactly the same thing, just different words!
I've heard both here in the states.
pr = parkrun now
We say PB also here in RSA
Pb in Australia
omg thank you so much i was looking for this 5k fast run i was looking for this almost been 2 months and finally i found you thank you so much
Great advice will be doing some sessions 400m 800m. When I get a bit more miles under my legs. Want to break 20 minute. pb is at 20:50 3 years ago. Only been running for 4 week after a long rest.
Current pb is 22:59, that was 3 years ago at around 30 miles/week at about 8:30 pace. Started running again about 12 weeks ago now I'm up to 50-55 miles/week at 7:45 pace. Idk, was feeling good about maybe breaking 20 but came down to a warmer climate for a week and now am up to 30s slower per mile in the heat. First want to break 20' in the 5k then 40' in the 10k, then who knows, qualifying for Boston? Can't wait to try this series of workouts before my first race in a long time!
Cheers Ben for the tips. 🙌
Del
thank u so much for putting realistic goals a guy told I should run 800 meters in 3 minute I was feeling like shit cus i was doing in 6 minutes. I've done a lot of cardio but I've never ran without stopping . I was about to give up thank u!
One of the best tips videos ive watched!! thank you
I'm at park run pb of 21:25 and reached that plateau. I wanna get to sub 20 so I will try your training tips. I could do 5k in 17 mins in my 20s but I'm now 57 and gotta realise my body isn't what it used to be.
Ben, thank you so much for sharing your tips. I currently run a 5km at 42min Park Run. My last 10km race was 1h27. I want to get to 7/km. The running world is all very new to me. I need to learn the running terms, like cadence, etc.
Great content Ben,keep it up!
Thank you John!
I was able to run 5k in more or less 24 minutes before quarantine but now after 4 month without running I did a 5k in 27:10 minutes! I hope that with this advices i can go back to my old timing
Absolutely love the channel Ben. You have taken me from a 21:36 to 19:16 in 12 months. Hope to get to racing soon
@B keep going mate. I'm sub 19 now finding that hill sprints are giving me the biggest gains
Approaching my mid-fifties. I did the C25K at the end of last year, and starting running at the beginning of this year. My training programme is three runs a week, a mix of tempo, intervals and easy runs in there, with a 5K PB attempt every six weeks. I'm currently at 27m12s. Next attempt is next weekend. Not sure what time I can achieve, but if I could take a minute off it I'd be pleased with that!
Park run 5k 30:03 on Strava and 30:16 official. I'm that close. Wrong side of 40 and wrong side of 90kg. I'm going to try these. Especially the strides. Thanks for the tips.
I'm also in my 40s and can (barely but) still run a sub-20 5k. Nothing wrong with being 40, but those >90kg def are the culprit. I'm 6'4 (193cm) and weigh 74kg in race trim. 78 when I let myself go.
If you get on the right side of 70kg you can drop minutes off your time
I am 39 yo, 96 kg, 5km for 23:35
Great info will give it ago! Would of been handy in the description! I will have to watch again now and note it down
Great tips.. I shall try those.. Im currently running my 5K in just under 20 mins but haven't benn able to improve at all for a while now..
does it count if i forgot to turn my watch off after i got done running on the track and ran a 9 minute 5k in my car?
Kai Schoneweis yes obviously 🙄
Been there
My personal best is 22:29 and I'm trying to get under 24 minutes right now, and get it in a way that's sustainable and doesn't lead to injury
Just started running 3 weeks ago, yesterday did my first race in 24:52 as a 25yo. Want to become sub-20 for the next race. Thank you for the tips, there even is a 5k park run near me which is exactly 5k away!
Thanks for the tips. I've got some OK ish times without training (usually in top half) - I now want to improve and take it a little more seriously.
All the best Laura! Good luck in your next 5k!
Thanks for the great tips
There is a loop around my neighborhood that is exactly a half mile, right out my doorstep. I just started running and I couldn't ask for a nicer situation. Thank you for the training plan! I'm currently at around a 27min 5k, but I think I can do much better.
PR this year has been 21:27 on a flat course, shooting for a 20 min soon! Thanks for the helpful tips!
I’ve learned the obvious and very painful lesson of going out too fast in the beginning now I’m learning when to pick it up and having trouble knowing ( I do use a watch for pacing) when to kick it up because of fear of not being able to hold on, once I cross the finish line I feel like I could’ve gone a bit faster on mile 2..
Did you get your 20 mins? I’m working on it now also from 21:23.
18:55 PB last year but fell off the wagon a little bit through injury, just got back and pulled a 19:53 so I'm hoping to get back down to sub 19 or maybe better by GNR in a few months time 😁
My 5k PR is 18:15 and I wanna bring it down to 17:30 or 16:90 . Gonna try the strides after easy runs . Thanks !
Trying for a pb at Rushmere, 26:24 would do it. Got within 35 seconds Saturday before last so I’m getting closer. Thanks for the advice.
Thanks for the video Ben! I'm one of the army of c-19 runners and my first goal was just to complete a 5k, I've been running about 29 minutes 5ks and then mixed up my runs with a long slow run and then a short fast fun and my next 5k was 25.45 so that's my PB as of yesterday. I tailed off pretty badly in the last km though so I think the early pace was too quick as mentioned, any specific tips for getting into your desired pace early on short of just practicing at that pace so you just know?
Great tips thank you
Thank you - these are some really useful tips. I did 5x800m last night off 90 secs rest. Couldn't manage a 6th as judging by my splits I went off too hard. My 800m times were 2:57, 3:10, 3:07, 3.01, 3:16. My Parkrun PB is 19.32 so I reckon I'm close to beating that.
Very helpful information thank you :)
23, my best 5km is 21:08 which I hit during the year, can’t wait to try these tips and get below that 20min marker!!
The US coach Jack Daniels researched that if a runner goes out about 10 seconds too fast in the first mile of a 5K, that runner could lose 10 seconds per mile every quarter mile. I was a decent marathoner (2:52 PR) and should have crushed 18:00 in the 5K, but my pacing always sucked because I never practiced the first mile pace. Lessons learned.
My PB is 25.04. Down from around 28 minutes 6 months ago. Have now stopped racing every week and use this as a recovery run with my kids at either 30 mins or 35 mins pace. Will try for a PB again in the new year.
Currently 19:18 PB. Hoping to get it to 18 mins by August.
Eddy North good luck bro
How did it go?
@Eddy North Did you get down to 18mins for your 5k?
Nice mine is 19:14. Never really knew what I was doing but now I’m running year-round so hopefully I can crush my records this summer
I’m at the exact same thing my pb is 19:16
Really helpful 👍
Thank u for ur tips
Congratz!!
Thanks!
Went from a 16:24 in high school. Got injured couldn't break 18 during cross country season in college to getting 15:30 during track season. Hard work pays off. Just get that high mileage to create that base and then make your way towards workouts.
My best is 21.36 unfunfortunately not run for 12 months due to knee injury, had surgery 6weeks ago... now in recovery and going for sub 20 in the next 6 months
As I read through the comments I smiled! I'm 65 years old and have been running for 3 years. Every one else here is so far ahead of me. My PB so far is 30:40. I've saved the video so I can try out these training techniques. Thank you and you get another subscriber
Hey that's a good time. I am 45 and doing my first 5k next Sunday. I am aiming for 28-30 min
Thank you Chad! I appreciate your encouragement! Let us know how your first 5k turns out.
I am at a 16:53, but am training to get my time down to 15:50 for next year’s CrossCountry season!
Just hit a sub 20 in my 5k. Thanks for the Video helped heaps!
Great tips. Although I’d also say a weekly long run is really important, even for a 5K. I’ve always PBed off the back of marathon training lol. Good luck for the sub-16! I’m hoping I can go sub-17 before the end of the year.
Certainly, weekly long run is a good one. I guess I hoped me saying easy runs would incorporate that in. But yes, so important. Loved your first RUclips video, all the best for getting that sub 2:45 time soon!
Ben Parkes Thanks for checking my video out, glad you liked it!
@@69peterpumpkineater I wondered the same thing. I'm guessing it is because of the stronger aerobic base that long slow runs build.
Hey man
My physical test is on 7th December
Which is 4.8 km in 25 minutes
But now I am doing 4.8 km in 29 minutes
So how can I improve it? Coz I don't have too many weeks
I’m going to try get my PB 5k to below 20 minutes. It’s currently 22 minutes but really struggling to get below that! Definitely going to work on these tips!
great tips
Current PB 21.24 hopefully getting it down to sub 20 soon, cheers for the advice
Nice tips , thanks
Happy running~
10K was always my worst. 6 weeks of alternating 800s with 1 and 2 mile repeats (similar to one of your tips) gave me a 6 minute PR and 2nd place age group. I had also recently run my fastest marathon, giving me a good base.
Hey Ben do you recommend practicing intervals 800 meters on treadmill?
It"s exactly 10k from where I live to the closest park run and given the rest between and after the park run it would make a perfect longish run for me! Unfortunately, PR are not run these days... 😭
Right now it's 21:33 but it's 7 months old already (October 2019). Time to get this baby down to sub 21. :P
thankyou Ben i started running 4 months back my 5K PB is 29.22, i wish i could improve it upto 22 minutes.
Damn reading these comments solidifies in my mind that I’m slow
Thanks. I'm aiming for a 20min 5k. Current PB/PR is 25:34. This sounds like a winning plan.
You’re so nice! Great tips. Can I just ask about the strides -are they accelerations or hitting 95% straight away? I’ve accidentally turned myself into a total diesel and can run for ages with a fast cadence but tiny steps so actually am running very slowly and need to work on stride length without slipping into heel striking/over striding Any (PG)tips on this particular issue would be greatly appreciated. Thanks!! Just subscribed. Love your style/delivery/humour. :)
Best video i found for 5k for speed ♥️
I Followed these tips for 1 year. Last year my time was 2232. Guess what it was today 2022. I GOT 7TH A JV
My best last yr was 22.43 , I'm 39, hoping to get a sub 20 this year , doing the 400m and 800m sprints once a week and hills once a week as well 👍
Current PB is 20:02 for the 5k, so frustrating!! Will break sub 20, hopefully sub 19 one day.. Good tips as always Ben.
Currently 19:30. Try for sub 19 this week.
great tips 😊😊😊
I like strides before a fast run
Just did best 4 miles ever after yoga and strides think I'll keep this comb for a while
Saw you at the victoria dock parkrun, you looked pretty fast!
i managed to reduce my time from 27:31 to 22:55 in two months following your tips!
I set my goal under 20min and I managed to run 19:40 last weekend. I'm short distance runner but it feels good to run longer distances as well!
Is this what you followed to reach this goal?
@@jamaallewis3520 No I ran before I saw this video
I actually do live 5.1km from Parkrun. I thought of running to the start, doing the race, but perhaps walk home. We started back last Saturday, my time improved by 2 mins; all those slow miles running during Covid here in Australia.
Sometimes you have to walk home because they load you up with free stuff!
10x 400m is also the perfect workout to improve and predict your mile time! Take your average 400m, multiply by 4 and that's about a good mile goal. Otherway around, take your goal mile time, divide by four, and that's your goal time for these 400's
My 5000m PB is 20:10 indoors! I’m hoping I can run under 19:45 in 2020🤞🏼🤞🏼
Love the video. I just found your video by chance but have really enjoyed it.
I ran my first ever 5K last month and got a 25:33. Needless to say I was ecstatic with that time. I am running my next 5K this Sunday and I am hoping to at least match that time.
I just started running again in June. I hadn’t run since high school. I put together a plan of my own doing but it was really just a base of building up distance. After this race I want to start improving those times. So, I will definitely be putting your tips to good use. Thank you very much for sharing. Keep up the great work and keep those videos coming. 😄💩🏃🏻♂️💨
Good luck on Sunday Joe! Now you've got that base built you can add some of the intervals and quicker bits in then your time is sure to come down. Have a great run and thanks for stopping by!
Thanks Ben! your words of wisdom have been useful Tips, especially Tip 5 When you mentioned about certain Runners tearing off at the start of Parkrun and yes! I am one of those Runners as my Average time is 21mins although I sprint off with Guys that are Running 19 - mins causing me to fall back on Pace! It just feels Good at the Front, but from Now on I think I will Go at my pace! I still Looking for that elusive 19.59 My PB 20.34 I'm thinking Average pace is better than Blistering pace
Question! Can too Much Running warm ups before the Parkrun effect your performance (example) Running The course circuit 10 mins before the start!
Because I don't see the Leaders Do any warm up Running before Parkrun Kicks off!
I run the Lyme Park Parkrun, (when I'm not taking my son for his swimming lessons) and its a hilly one. The first hill I can manage to pace it steadily and grab a bit of a breather on the flat bits. Its the final almost innocuous climb at the end of just over a 1km at an average grade of 4% which always gets me and it feels like I'm running in molasses and can hardly pick my sapped legs up and my HR peaks at this point.
I did a PB of 30:55 at Easter and would love a sub 30min run round there I guess its just hill reps to get my legs used to getting up hills or would some leg strengthening exercises help as well?
Finding long easy runs to be a great help to improve times generally as well as interval running.
Great content on your channel too
Great tips.
Awesome video mate and a new subscriber 👍
My 5k pb is 20:57 (done yesterday 😁)
I like the idea of strides at the end of the easy run, just one thing I have with that is that would these sprints not make what should be an easy run, a hard run?
I know for me doing 10 X 100 -150m strides at 90% would be a tough session. I don't care if they are hard I'm just making sure I haven't mistaken what you suggest in the video 😊
Welcome aboard! If 10 is too many for you right now.. then start just 3 or 4.. get those done well! Then move up to 6 as you feel more confident with it! Have fun, all the best and good luck!
Parkrun PB 21:03, hoping to get sub 20 by the end of summer, also just ran a 10K in 43:46. Considering I only run 10-15 miles a week currently I think I could get a sub 40 10K in future as well.