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In your other 5k videos you said to watch yourself in the first mile and train yourself to negative split. That’s what I started to train to do. It got me from 23:58:at the start of 2023 to 20:25 at the end of the year. In 2024, all my 5ks were basically negative split and I broke 20 7 times, best time was 19:16. Btw thanks for the great content, you inspired me to even try longer distances, completed two half marathons this year, first time in my life going beyond 10 miles. 1:41 and 1:43 on the half marathons. I’ll see if I can improve upon that in 2025. 💪
Massive improvement you have already made Steve. VERY well done brother! Keep me posted on your progress. 2025 is going to be awesome for you. Congrats also on dropping those 1:41 and 1:43 half times, NOT easy times to achieve.
After NYC, i still don’t feel mentally recovered. For the first time ever, I’ve questioned my abilities to finish my 8k 28:40 and 17:17 5k, not being too far of my PR 28:15- 17:08 . It feels so mental
Just be patient man. You have already dropped some highly competitive times. 2025 is going to be an insane year for you. Keep me posted on your progress
Hail Coach Thanks again . Ran my marathon on sunday got there 7 mins after the start an ran about 1k to actually get to the start got a DNF around 20miles by the chip timing although i finished . Went out really too hard . All my fault , still proud of myself broke that mental an physical barrier . Always a silver lining in every bad moment ! I
You're an OG, Burke. Nice work work my friend and very well done. The marathon is a brutal event but you hung on and finished. Rest and heal up. 2025 is going to be a great year for you and looking forward to hearing about your upcoming new PRs.
@rundreamachieve Thank you Coach ! Reaĺly looking forward for 2025 . Its gonna be great for all RunDreamAchieve Warriors ,already feeling it . Chin ups!
Makes sense going out high 13s is absolutely brutal and would be too Anaerobic after the 1st mile. Hanging on for low 15s wouldve been brutal after a high 13 start mile. Im confident youd have done mid to high 14s without the blowup. Its Awesome later on at 32yrs age you ran low 14s...such a superior time. Can u remember your splits on that 14:18?
Thanks Zac, long time ago but my tendency to go out too fast usually screwed up my finish times just like any other runner haha I don't remember our splits in the race in Denver but do remember I felt like I was sprinting from the gun. Kenny Foster and I ran side by side the entire race until the last 100 meters where he edged me out 14:16 to my 14:18. Thanks for your support.
Excellent video as usual coach. I’m struggling diet wise: I’m 80kg (176 lbs) and feel to take it to the next level I must lose weight. I’m currently at 17:40 for 5km and looking to get that down to sub 17. I feel every time I do start losing weight my performance and body suffers and don’t reap the rewards of the training sessions. Currently doing 5x 1km repeats @ race pace and 2 min rest between. Will start doing tempo sessions around 3:50 p/km for upwards of 7/8km and long runs are getting to 20km plus. Sleep is dialed in. Is there anything else you can suggest? I may start adding different distance goals throughout the year to keep me motivated as the results to lower a 5km seem to take a while 😅Thanks coach! All the way from Ireland 🇮🇪
Thanks for your support Paul. Have you considered starting a strength and conditioning program for 2025? That could make the difference shifting that extra weight to muscle. It sound like you are doing some legitimate training and doing everything else right. Keep me posted on your progress. I know you have some big PRs coming your way. Cheers from the us state of Michigan
Science Fiction fast. Man I wish I had a real trainer when I trained like a mad man 10-20 years ago. I only got down to 19. Despite 90km/week. Too few intervals and doing them the wrong way. Maybe bad genetics :-) People who run below 15 minutes should be hailed as gods. I bow my head in awe..
Huge respect to you for having already dropped a 19 minute 5k. Don't discredit yourself saying "only down to 19". There are MANY runners who would love to have a PR that fast. You are doing awesome. Keep me posted on your progress. 2025 is going to be a great year for you.
Hello coach, now that I've completed my first marathon, I'm thinking long term on to how to improve my time. I was told to work on all the other distances and bring those times down. My debut marathon was a culmination of a 4 year build up. All of 2021 I did 5k's, then 2022, 10k's, then 2023 half marathons, up until this year of my one marathon. I can only really afford to do CIM because it's local and I don't have to travel so that's just the one I'll be doing for the foreseen future. For the early part of next year, I want to run through the gauntlet of each distance starting with the 1 mile distance, then the 5k and so forth. My question to this long intro is, how many weeks should I specifically train each distance before doing a time trail? 4, 6, or 8 weeks? Or does the distance shape how long you should be training at. I only ran 1 year of track my freshman year of high school at 14 and my personal best was 5:02. Now at 44 I want to see how close I can get back to that or at least crack a 6 minute mile. My other goals for the year are a 5k under 20 minutes, a 10k under 45 and a half marathon in under 1:45:00, then finally my second attempt at CIM next December sub 4 hour.
I would consider adding in a strength and conditioning program into your routine for 2025 to ensure you don't have any muscle imbalances and to also heighten your chances of running FAR below 4 hours this coming year. You are doing everything right, sometimes it is just a matter of time more than anything and stay persistent. We don't always nail our goals immediately, sometimes they come several months and in many cases several years later. I think in you case they will come in months as you already dropping some legitimate times. I would train for at least 6 weeks before considering a TT. You want to build that aerobic fitness first and it will be very hard to do an all out time trial if you rush the process. Hope this helps. You WILL dip under 6 minutes, 1:45 and sub-4. You have too much determination and drive not to in 2025.
Continuous but aim for 5:55s and see how you are feeling..5:30 IS aggressive...main focus is the effort and getting through the workout. Keep up the great work!
Sir, when I am doing fast repetitions like 1km or 800m but my stomach feels stress like I go instant for pooty in washroom. what's the reason sir, I am very worried.
Eat 2 to 3 hours prior to the start of your workout...most of the time it is just you haven't provided sufficient time for your body to digest your food before starting the workout. Hope this helps
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Get your new training plan at www.rundreamachieve.com/shop
Interested in monthly coaching? www.rundreamachieve.com/coaching
Become a RunDreamAchieve affiliate and earn unlimited 40% commissions
courses.rundreamachieve.com/affiliate-program
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In your other 5k videos you said to watch yourself in the first mile and train yourself to negative split. That’s what I started to train to do. It got me from 23:58:at the start of 2023 to 20:25 at the end of the year. In 2024, all my 5ks were basically negative split and I broke 20 7 times, best time was 19:16. Btw thanks for the great content, you inspired me to even try longer distances, completed two half marathons this year, first time in my life going beyond 10 miles. 1:41 and 1:43 on the half marathons. I’ll see if I can improve upon that in 2025. 💪
Massive improvement you have already made Steve. VERY well done brother! Keep me posted on your progress. 2025 is going to be awesome for you. Congrats also on dropping those 1:41 and 1:43 half times, NOT easy times to achieve.
19:16 demonstrates under 1:32 ability in the half marathon as you extend your endurance based on your current 5k pace already...exciting.
After NYC, i still don’t feel mentally recovered. For the first time ever, I’ve questioned my abilities to finish my 8k 28:40 and 17:17 5k, not being too far of my PR 28:15- 17:08 . It feels so mental
Just be patient man. You have already dropped some highly competitive times. 2025 is going to be an insane year for you. Keep me posted on your progress
Hail Coach
Thanks again .
Ran my marathon on sunday got there 7 mins after the start an ran about 1k to actually get to the start got a DNF around 20miles by the chip timing although i finished .
Went out really too hard .
All my fault , still proud of myself broke that mental an physical barrier .
Always a silver lining in every bad moment !
I
You're an OG, Burke. Nice work work my friend and very well done. The marathon is a brutal event but you hung on and finished. Rest and heal up. 2025 is going to be a great year for you and looking forward to hearing about your upcoming new PRs.
@rundreamachieve Thank you Coach !
Reaĺly looking forward for 2025 .
Its gonna be great for all RunDreamAchieve Warriors ,already feeling it .
Chin ups!
💯💯💯💯💯💯💪💪💪💪💪
Makes sense going out high 13s is absolutely brutal and would be too Anaerobic after the 1st mile. Hanging on for low 15s wouldve been brutal after a high 13 start mile. Im confident youd have done mid to high 14s without the blowup.
Its Awesome later on at 32yrs age you ran low 14s...such a superior time. Can u remember your splits on that 14:18?
Thanks Zac, long time ago but my tendency to go out too fast usually screwed up my finish times just like any other runner haha I don't remember our splits in the race in Denver but do remember I felt like I was sprinting from the gun. Kenny Foster and I ran side by side the entire race until the last 100 meters where he edged me out 14:16 to my 14:18. Thanks for your support.
Excellent video as usual coach.
I’m struggling diet wise: I’m 80kg (176 lbs) and feel to take it to the next level I must lose weight. I’m currently at 17:40 for 5km and looking to get that down to sub 17. I feel every time I do start losing weight my performance and body suffers and don’t reap the rewards of the training sessions.
Currently doing 5x 1km repeats @ race pace and 2 min rest between. Will start doing tempo sessions around 3:50 p/km for upwards of 7/8km and long runs are getting to 20km plus. Sleep is dialed in. Is there anything else you can suggest? I may start adding different distance goals throughout the year to keep me motivated as the results to lower a 5km seem to take a while 😅Thanks coach! All the way from Ireland 🇮🇪
Thanks for your support Paul. Have you considered starting a strength and conditioning program for 2025? That could make the difference shifting that extra weight to muscle. It sound like you are doing some legitimate training and doing everything else right. Keep me posted on your progress. I know you have some big PRs coming your way. Cheers from the us state of Michigan
Science Fiction fast. Man I wish I had a real trainer when I trained like a mad man 10-20 years ago. I only got down to 19. Despite 90km/week. Too few intervals and doing them the wrong way. Maybe bad genetics :-) People who run below 15 minutes should be hailed as gods. I bow my head in awe..
Huge respect to you for having already dropped a 19 minute 5k. Don't discredit yourself saying "only down to 19". There are MANY runners who would love to have a PR that fast. You are doing awesome. Keep me posted on your progress. 2025 is going to be a great year for you.
Interesting video & great advice from the voice of experience 👍
😍😍😍😍😍🙏🙏🙏🙏💯
10:00 😢😢😢 it happens a lot after 40s
💯💯💯💯💯
Hello coach, now that I've completed my first marathon, I'm thinking long term on to how to improve my time. I was told to work on all the other distances and bring those times down. My debut marathon was a culmination of a 4 year build up. All of 2021 I did 5k's, then 2022, 10k's, then 2023 half marathons, up until this year of my one marathon. I can only really afford to do CIM because it's local and I don't have to travel so that's just the one I'll be doing for the foreseen future. For the early part of next year, I want to run through the gauntlet of each distance starting with the 1 mile distance, then the 5k and so forth. My question to this long intro is, how many weeks should I specifically train each distance before doing a time trail? 4, 6, or 8 weeks? Or does the distance shape how long you should be training at. I only ran 1 year of track my freshman year of high school at 14 and my personal best was 5:02. Now at 44 I want to see how close I can get back to that or at least crack a 6 minute mile.
My other goals for the year are a 5k under 20 minutes, a 10k under 45 and a half marathon in under 1:45:00, then finally my second attempt at CIM next December sub 4 hour.
I would consider adding in a strength and conditioning program into your routine for 2025 to ensure you don't have any muscle imbalances and to also heighten your chances of running FAR below 4 hours this coming year. You are doing everything right, sometimes it is just a matter of time more than anything and stay persistent. We don't always nail our goals immediately, sometimes they come several months and in many cases several years later. I think in you case they will come in months as you already dropping some legitimate times. I would train for at least 6 weeks before considering a TT. You want to build that aerobic fitness first and it will be very hard to do an all out time trial if you rush the process. Hope this helps. You WILL dip under 6 minutes, 1:45 and sub-4. You have too much determination and drive not to in 2025.
Coach, I have 2 easy, 7@ 5:30, 1 CD. This is all continuous right? Rockin the HM training! Or trying too!
Continuous but aim for 5:55s and see how you are feeling..5:30 IS aggressive...main focus is the effort and getting through the workout. Keep up the great work!
These are incredible times. Do you think it's possible to do something like this in your 40s/50s?
anything is possible with the proper motivation. Runners do this all the time even in their 40s/50s. No, not easy at ALL but not impossible.
Sir, when I am doing fast repetitions like 1km or 800m but my stomach feels stress like I go instant for pooty in washroom. what's the reason sir, I am very worried.
Eat 2 to 3 hours prior to the start of your workout...most of the time it is just you haven't provided sufficient time for your body to digest your food before starting the workout. Hope this helps