HOW TO RUN A SUB 22-minute 5km! Key Workouts and Tips | Sage Running
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- Опубликовано: 30 июл 2024
- Best combo of workouts and training tips to improve your 5km time!
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Key Workouts mentioned in the video
1. long distance run @ slow pace
2. tempo run @ 4:38 pace or slightly slower than 5 km target pace
3. interval workout 6 x 1 km repeats @ 4:20 / 4:15 pace or slightly faster than 5 km target pace with 3:00 rest between each
4. speed workout 8 x 400 m @ 1:36 / 1:39 pace each with 2:30 rest between between each repeat
you are a hero!
Thank you! 😄
@@goktugo4961 he is!
I think number 4 is supposed to be about 3:45 pace or 16kph
Charles-A. Francisco if you can’t run a sub 22 how the fuck do you expect to run a 420 1k repeat
Just broke the 25:00 limit. Ex smoker (1 month w/o smoking). Thanks for the tips, man!
how is that possible...are you an ex runner?
Mark R 25:00 is a reasonable time for a beginner.
@@sessarichard No its not. Reasonable time for a beginner is 30min. Heck Beginner is relative since some people hardly break 30min mark after c25k programs. Not everyone is a Elite runner from the start.
A Coul my first 5km was like 28.5 or something . But still 19 yrs old
Mark R no he’s an ex smoker
Took me 6 months training seriously to run sub 20min 5k which for me was a great result. Lost 5 kgs. Now with 8 months im working to make the 10k under 40 min. Im making in 41:30 now. But now is getting harder to improve. The gains are smaller. But thats ok. Keep rollin
41:30 sounds amazing to me. What was your 5k time before the 6 months training period?
@@c6Rostyslav with one month training i made a 6 k race in 29 min. After two months that time dropped to 26. I had a history in sports like cycling judo and also running so i know how to cycle so im not a newbie. I was just not sporting. I think that gave me some advantage now. But for comparison, some 2 or 3 years ago i made a 10k without running and made that in 48 min
I'd be curious to see how much you could run in a Cooper test. Probably break 3k easily.
@@evooff I saw the protocol. I think it is possible. Maybe something to do in the future. Frequently i make the maf test. Its a 8k (5mi) with heart rate mon. It keeps improving.
That are some awesome times if you ask me! I've been running for a while now and improving a lot but never signed up for races or properly measured my times. Did my first 5k test on a track in 22.21 this week in heavy winds so def feel there is still a lot of room for improvement with some solid speedwork and just better running conditions. The goal is 20min 5k and 45 min 10k
Just broke the 22 minute barrier with a huge PR of 21:28! Ready to move on to the 20 minute barrier. Love the videos.
I'm still working on getting under 29 minutes lmao but it's okay I'm getting there!
Fitness With Cait , so am i!!! I'm determined to speed up and do another 5k race. keep it up!
I would love to crack 30. Or even 30, since my fastest so far is 34 min lol! I'm so slow it kinda makes me feel like not a real runner, meh.
Mother muse, Yes you can. 5 months ago my 5k PR was 32 min, then one day I did 29 min. It felt awesome. The main thing that helped me was the 400m speedy workout. That showed me what I could run in 1k and then 5k. More km per week also helped me.
Thanks much for the encouragement! You're right, it is possible. It must be. In fact my marathon is next week (freaks out) and I have already been planning to ramp up for a 5k this summer. Funny but I have only done one 5k official race in 8 years of running, but of course I've run the 5k distance (and beyond) loads of times. Really want to focus on improving speed vs distance for awhile after this marathon. Definitely will be looking into 400m repeats and other speedwork soon.
You are most welcome! My dream is one day run a Marathon! Just amazing you can do it. I bet it feels awesome. I have a 60 yo mother that just reached a half Marathon distance. She runs since 23 yo, but just now got to do longer distances. She also started to do 400 m repeats and burnt more calories. She lost 3 kg in one month after it. All the best to you and always happy runs!
Whoever disliked only hit 22 minutes and 1 second
That's my 5K PB. Going for sub 22 by the end of 2017. (I didn't click dislike BTW)
Simon Williams congrats brother. Trying to hit 20.30 myself.
@@SimonWilliamsTutor How are you doing now?
@@alexn1168 Gone sub 22 several times. PB now sits at 21:14 so I'm now targetting a sub 21 minute 5k.
25.02.2020. I ran my first 5000 meters and the time was 28,55. Three months later - 31.05.2020. my time was 23,32 and it felt amazing. My goal now is to run sub 22,00. Every day is a new challenge. Sisters and brothers keep running and grinding every day. Love.
Do you still run regularly? How's it going?
I got into track at the beginning of 6th grade. (I’m currently going into 8th) On my first 5k I got over 30 minutes, and that was the summer going into 7th grade. This summer, I was able to run 22:17 on the same course, which is very hilly without a lot of shade. I am currently doing around 30 miles a week and I’m loving every second of it, mostly because of your videos along with a few other channels.
Thanks a lot Sage😁
My previous PR was 27:12 6 months ago. I didn't do any races of any kind. Did a time trial today with a huge PR of 21:35. I did nothing but easy zone 2 mileage with a tempo run and long run every week. No speedwork or anything. I am still in disbelief. Hopefully, I'll crack sub 20 5k and sub 40 10k in 2024.
Peace be to you! I'm a subscriber. Thanks so much for this advice. I used to routinely run 18 minutes YEARS ago. Now, at 50, I run around 24 minutes. I'm just grateful to God to be able to run. I really appreciate your channel!🤓
Thanks Sage! Your videos are usually geared toward super fast people. My 5k PR is 22:53 so this is perfect!
It won't be for long ;)
Anya Seconded. An achievable goal for this guy. Super helpful. Thanks.
Great to hear! Thanks for your support and Happy Running!
Congrats on sub 23:00! My PR is 22:25 so I'm with you, this is great! Good luck.
Keep up the work guys you'll break 20 flat in no time!!!
Sage , I have been following your videos for a while now and taken a lot of awesome info for my running. This is one of you best ones. I can tell that your quality of the videos has improved and the info is well thought out and organized . Like always great insight and tips!
Your videos keep getting better...the finger analogy is a good way to memorize it. Glad you pointed out the importance of a well-rounded training plan.
Ditto. Sage, what programme would you recommend for 3 runs a week plus a swim session ? many thanks
I've done these workouts for the past 10 weeks after my last 5k (22:18 PR) and I think I'm ready to break 22:00!! Thanks for the tips :)
Dude, you are knocking these training videos out of the park! I am aiming for 21-22min in my next 5k, using it as part of training for a 50k that is a couple weeks after that. Thanks!
Great vid, Sage. We'll see if I can up the consistency on the interval and "speedy" workouts and get sub 22 this spring. Your stride and cadence videos have already been super helpful. Keep up the great work and keep having fun!
im at 23:58 at the moment, these tips are really reassuring, i'm hoping to break that 22m 5k w/ your tips. will remember the 5finger ideology. thanks for the vid!
Broke my own 5k record by a mile today! 21:54 really happy with this
dadedraak You mean by a minute?
Wow that's awesome congratulations.
Great advice and tips, Sage! Keep the videos coming!
Thanks sage I just went under 22 about a month ago or so and it felt relatively easy!
Awesome video. Exactly what I was looking for. Thank you Sage!
I’m new to running and out of shape but I recently got a 33 minute 5k which I thought was great. Great tips, hope to crack sub 30 in the next few months
Thanks Sage!!! I really enjoy your videos. I had to take 6 weeks off because of a surgery, but now I am back at it and I am hoping to break 20 minutes on a 5K. My last 5K was 20.36, your training talks are very helpful. Thanks to you and Sandi!!!!
This is exactly the video I needed right now. Thanks so much!
Loving all the content sage!
I'm 38 and I started running a roughly a year ago when my MTB got puncture...
By November 2018 I run my first 2km without stopping, for ages.
My first 5k in my life was In February in -20° Celsius..
But I've done a lot of easy mileage, according to sages advice, and I now feel I get the results. I recently TRIED the 5k in 25 minutes on a treadmill! (1° inclinaton). It felt hard but doable.
I've hardly done any speed works, only tried to keep the mileage at 20k a week.
I'll now start with some intervals etc. To see if I can beat the 22min target in 2 moths..!
Thanks a lot, Sage!
Phenomenal video mate....love the backdrop!
Thanks bro I used to run 5ks in 22 mins and over the years of not training towards running, avoiding cardio and only lifting I have taken a dive into the 27 min club and it sucks!
Have been giving more attention to my cardio again recently.
Good to see videos that relate more to my goals!
Great Video . simple - fast - easy to learn = HAPPY sage RUNNER. Respect🎸
Thanks Sage, my park run PB (at my local park) is 22:03 - so I am looking forward to getting sub 22 mins using your tips
great video stage solid advice!!
Thank you for a great video. I think I have a sub-22 5k in me but I keep coming up on the internet against difficult to understand, almost cryptic training plans. I've joined a club who basically do the first three things you suggested, but this has really given me some clarity for my own benefit in my own training. One more subscriber! Thanks again.
How did you know that I want to break 22mins? PR is 22:10. haha, thanks Sage, what a nice day watching two videos from your channel!
Top tips Sage ;) just raced a 5K today under 22min mark - 21:25 I can work my way up to the sub-20min video now!
Loved the fingers analogy at the end.
Thanks for sharing Sage, Cheers 🍺🍺
Bought your 5K plan and from first glance it's worth the money. I love your videos and advice, I'm going to use this plan to help cut my time down for my royal marine commando prmc 3 mile run.
Thanks for your support! I really appreciate it! Have fun with the training!
Awesome vid. Thanks Sage
great info, thanks Sage!
Love these videos
Great video! My 5K PR is 24:oo about 8 min/mile! Wish i could get down to a 7 or 7:30 Min/mile some time soon.
great video really appreciate your job
I am not the type who can track it that closely- but I certainly will add a greater variety. And the way you explained it with your hand really made it clear. Thanks much! The weird thing is that I can hit a 22 minute 5k (I do not race- but use an app) some days, but other days I feel like I am running harder and it takes 23 minutes. Weird.
Thanks Sage, I broke 22 min today after following your tips.
Previous PB = 22.37
- 4 months of running with 58 km average and 6 runs per week with long runs reaching 16k
- 3 months of easy(6.10/k) and tempo runs(4.37/k) + strides
- 1 month for workouts, 2 each week 5x1 km repeats 4.18/k, 6x400 3.55/k
New PB = 21.54 🎊
- was able to PB in 10k as well with same workouts
thanks sage ! , My personal recored now is 18:52 ,Great tips
I know this is a old video but this are some usefull tips man! My best time is 22:10 for a 5 km. I also did some 5x 1km workouts so you talking about stuff like that and that it can help is encouriging!
Thanks for this video!
Just thinking about running increases my heart rate
Great tips as always! Envious of your outfit, as well.
This is a great video, and hopefully when I hit the sub 30min pace, I'll come back to this.
Do you have Something for beginners who are still in the run-walk-run or walk-run-walk phase? And don't clear the 40min make on a 5k yet?
Ran sub 14.42 for 5k at 18 years old. Now 32 years later just started running again and aiming to run a 5k parkrun in a few weeks. Hoping to go sub 22.
Thank you! Currently training! I’ve gone from 26:49 to 24:42! Trying to get faster!
Thank you sage, i already knew most of these tips but its reassuring to know im doing the correct training. I run more seriously for a year now and my first 5k was like 33mins. I shaved it off to 24.30 now but ive hit a plateau now. I train hard 5,6 times a week now. Can do 30k@ 6minper km pace easily.Also i do tempo 10k @ 5.10per km with ease... My base, distance and tempo training is going well but the intervals are a killer for me. i cannot crack 1k below 4.15...I just die... perhaps i should do more 400m efforts, been neglecting those abit. i am also a casual longtime smoker on top so i think that is my biggest vice in this quest.I am trying hard to quit. But i am really stubborn i really wanna break 22 or even 20min 5k one day. i do feel i still have the potential. im 33 y old.
yeah the 400m and stride work should help. The smoking it probably influencing your Vo2max (aerobic power) the most on those 1km efforts though. Good luck and keep up the great work!
i am 49 now in my early 30 s i ran a 20.30 5 k on the track once but after an ankle injury i could not train much anymore for a long time .
this year i started running again and it goes well so far , i started 2 months ago and my weekly milage is not high between 12 and 15 miles relatively easy runs , still i manage to run a 5 k race this weekend in 23.20 with a pace per km of 4,22 in the last 3 k of the race .
Great overview!
New Subscriber here. Thank you so much for the tips.
My 5K as of now is 21:55 and my 10K PR is 45:36.
Nice video!
It would be nice if you also did a video about the key workouts for 10k.
thank you Sage!
This 22:44 PB'er definitely hit the like button :-)
Finally made it to sub 20 at 19:40 in a race and got 1st can't wait till I can get into that 18 minute area
Thank Sage !
Hi Sage,
I was wondering if you could do a training talk about breaks in between seasons? I run cross country and track in high school and I want to know what is best to do for rest in between seasons so I'm not burnt out by outdoor season. Just what you think about it, how long, if other activity besides running would be good etc. Thanks!
Rachel Joyce keep running 4/5 times a week with at least 1 long run and 1 fartlek/interval and maybe start swimming, it helps you improve your lung capacity and it doesn't hurt your body
Use to run low 22's but slow down and wasnt doing as many races and now I've slipped to 26's. Its been frustrating cause you feel like your doing same effort but the clock says different lol. All these workouts are good you just have to find what works for you. I always felt mile repeats with a minute to a minute and a half rest in between worked well for me. I am just now starting to get back to speed work but I would recommend to anyone to just start out with 400's first and light tempo runs to build up your lactate threshold and to just be consistent with your workouts.
First of all nice videos!
I recommend you run sometime in the future the "olympus marathon". It's in olympus, Greece and it's 42k. Another race in olympus is the "olympus mythical trail" and it's 100k. Check them out if you want. Generally olympus is a very beautiful mountain and I really recommend you to visit it someday.
wow i just got mine under 25 mins so i can appreciate the effort and speed someone has to run to get 22mins wow. great tips!
That's where I am at the moment 22 but I am 50 but my goal is under 20. I was only doing *15 miles per week ive upt it to 30 in the last fortnight hope I see some improvement!
I'm addicted to your vids...what's the white stuff on the ground
Good day, if I walk on an incline and achieve the same heart rate as I would if I was running could that walking be counted for weekly milage?
Perfect for my current pace! Thanks dude :)
I just broke 21 min for the 5k and yes I pretty much did around 35 miles a week with an occasional day off. I think the important goal is to get to the starting line somewhat healthy or not too injured and using that mental and physical fitness developed over several months of training to do it. 2047 baby!
Nearly everyone will tell you that you need to add miles to bring those times down. I am sure that this method works very well, but I don't think it's the only way. I was able to bring my 5K time down from about 30 minutes last February to 21:50 in November while only running about 10-12 miles per week, at 41 years of age. I am really a fast twitch type body, and while I wanted to get better at this distance I didn't really want to overdo the cardio. The reason being that I want to keep my sprinting speed and I also I was trying to build muscle at the same time. I was able to bring my 5K time down by consistently increasing my pace during training. I would typically run 3 to 4 times a week, 2.5 to 4 miles each time. Mixing just running 5K as fast as I could, running a bit longer at a bit slower pace, and also some runs where I would run slow for a while then run the last mile as fast as possible. The key seemed to be to keep track of my times and to keep pushing myself to do better.
I'm at this level now LETS GOOOO
what mic are you using? it's great
hi Sage nice vids. What programme would you recommend for 3 runs (+ one swim) per week ? cheers
Hi Sage,
Training talk topic:
Once I hit a goal 5k time, what percentage of a faster goal time should i then be looking at? For example after hitting 18:20, is targeting 17:59 a good leap to try and make or should I train for something a bit faster? (btw i am adding more volume as well.)
Cheers!
Hey Sage! Thanks for your vids. Can you tell your opinion if higher mileage also works for an aim to to run in 17:00-ish? Isn't just garbage miles and I should rather focus on more frequent interval/hill workouts? I'm at 50-60 miles p/w.
Great video! How often should I be doing the 400m repeats?
What is that tuune at the beginning?
Thanks for tips, great vid!
Current PB is a 22:15 in the 5K this year.What training paces do you recommend for easy runs, Threshold and Tempo run?I currently run 5 days a week 30-35 miles.Great Job with the Videos!!!!
Hey Sage, I currently run about 30 miles/week and I'm trying to break my half marathon PR of 1:12 . Any tips besides increasing milage which I can't because of my current schedule !
Hi sage love you videos, have you got any tips with deal dealing with shin splints
Hey Sage. Are ultra runs more mental and less motivating when running in mile loops and tracks than it is when running in changing scenery to a finish line?
I have a question. I commute by bike to work most days and the distance both ways is about 40km (200km weekly). Do I still need to be running 5 times a week if I want a crack at a sub 22 minute 5k? And is it okay to run and cycle on the same day or should I try and get the train on some days? My 5k PB is 22.45 right now.
How do you maintain speed after running a 5k? I usually do more aerobic base running after a race and only go back to speed training a few weeks before a race. How do you maintain speed during this time?
Hi sage, my last race was in December I ran 23:12, I Weigh 197, have only have been running for 9months now I run about 3 times per week or 18 mile per week thoughts? I would like to break 20mintes by the summer.
You guys should make a beginning runner video 😎👍🏼
hello Friend, I'm a professional obstacle course racer/ endurance athlete so distance and incline are paramount to my success . I watch your videos over and over and I love them. I know that I need to get more miles in a week but can you suggest some good treadmill workouts for those days I can't get outdoors? a video focused on indoor training. I need a workout for both better time on flat, and better speed on incline
I'm a beginner (m/24yo), my first month into running. I run 3/week and today I did a 5k in 22:18.
AMAZING
I get all excited when i stay above 10 min/mi 5 mile run. Still working on it
My first 5k i ran without training i got 23:25, hopefully your advice helps me get below that 22:00 barrier 😁
My normal circuit is just under 5k (4700 I think). I usually run this about 26 minutes but today I did it in 23.17! I've dropped 4 kilos recently (stopped drinking beer) so I'm now 88 kilos. I want to get to sub 22 in a race.
How about the rest between the intervals? Do you guys just standing still, or jogging around?
My PB is 24:06 on a not flat couse..do you think is a good time ?
My race day 26th August but today I m surffing from fever . What can I do plz help me.
Ive been doing long runs, at least 10k once a week, tempo runs and 1 mile as fast as I can runs. I was able to shave off 3 min off my 5k time after two weeks.
Sub 22 is my goal. Fingers crossed
thanks.
For me it was all about mileage! I started at 24 minutes for my 5k and now I run a sub 21 minute 5k in 5 months of training for a marathon.