What is your current PR for the 5K. What are areas of your race you think you could improve on to break 19 minutes or run under the goal time you have in mind? Let me know in the comment section below. Make sure to visit www.rundreamachieve.com and www.nutritiongeeks.com for all your training/racing/nutritional needs. Like, Share & Subscribe. Thanks for your support.
I'm a junior, about to go into my senior year, with just a little under 2 1/2 years of running, and I just finished my last mile race of the season with a 5:11, and around Febuary I did a 3 mile tempo run where we alternated 6 800s, first 800 at 6:30 mile pace, then second 800 at 6:10 mile pace, and we continued to alternate that pace for 6 800s in a row with no breaks in between, which averages to 6:20 mile pace, which is about a 19:40ish 5k converted from 3 miles, and I did that on the track in my trainer shoes. I'm really excited for XC season, we are going to be doing base building and some workout sessions over the summer and I'm in amazing shape right now, my 5k time is 19:21, but that was over a year ago and I'm much fitter and faster now, so sub 19 I think is definetly on the cards. I ran 11:39 in the 2 mile, 5:11 in the mile, and 19:21 in the 5k, and close to breaking 19. After I break 19, I think the next logical goal for me is to try to break 18 in a 5k.
Keep up the great work. Your best years of running are decades from now and you have already dropped some very competitive times. Keep working on your speed and endurance and going after your long-term goals and us posted on your progress. Look forward to hearing about your upcoming new PRs
Definitely need to spend time at 1 mile and 3k pace to run a good 5k. Easy days I try to find someone a lot slower and run with them. 10 day taper is what I use.
I'm at 19m 11s for the 5k. My main aim is to break 5 for the mile (currently a way off at 5m 27s) but I've not really trained for either - I usually just run 25 casual, slightly hilly miles a week. I'm a 46-year-old man who started running two years ago.
Hey steffanmh. GREAT job on having dropped that 19:11 5K and 5:27 for the mile. A VERY strong set of times my friend so congratulations. I know you will run well below 19 for 5K and sub 5 for the mile in due time. Keep me updated.
haha I understand Malaki. My PR was 14:18 but I had SEVERAL of gas out attempts at trying to run fast in this event. Was MUCH better suited for the marathon. Have a great week brother.
Hi all the best my current best is 19:41 long time I did not try to improve it is hard to improve without actual race Andy I’m still focus on my sub 1h:30 half marathon last time I did about 1h:34 it was my first run with running vest and water and food it was so much easer I’ll use now all the time drastic change I recommend it to everyone
@@rundreamachieve the only think I wish could improve it is my recovery hopefully soon since few days I shifted my food preferences I’m trying vegan diet I can already see some improvements
@@januszciechowskiphotograph7297 That is a very good question. I would reach out to the marathon event staff you have in mind and ask them that. I have never wore a hydration vest in any race distance. I can't see how that would be an issue in a marathon. May not be very comfortable for 26.2 miles/42.2 kilometers but certainly GREAT to have access to instant fluid.
I think the biggest barrier to improving my PB of 19:43 is the final mile. I hit Max HR and its as though I can't press the gas when it comes to cadence. I think the best solution here is time I spend at this anaerobic pace, by the third mile its outside of what I am use to. That said, I mostly use 5ks as tune-ups for longer distance races. Starting to think a 15k or up would be a more suitable fit for a tuneup race.
@@ryantaintor9713 I think you have the right mindset and long-term approach needed to run even faster times. You're going to fast times Ryan and know it takes time. I make these videos cause I know what athletes are dealing with as I, too, have experienced the same feelings and issues over the years myself. I'm looking forward to hearing about your sub 19 because it will become a reality in due time. Yes, the faster you can get the shorter races the better and stronger you'll be in the longer events. Keep me in the loop on your progress.
I am 16 and my 5km pb is 18:22 and play football ⚽️ competitively. But struggle to get many runs in due to training and matches, what sort of distance do you think I should go for if I'm to improve my 5k time?
Congrats on having dropped that legit 18:22 at only 16 years old. You are VERY young and your best years of running are literally decades from now. I ran my marathon PR (2:19:35) when I was 31. Keep building on your long runs, stay consistent with your mileage and keep practicing at or below your future goal race paces. Mental training!!! Visualize what you want long before it becomes a reality. It starts in the mind FIRST. Keep me updated on your progress.
Loving the videos.Made a school boy error on a half marathon last weekend by going out too hard on first 5 k and cooked myself so missed out on sub 90 by 4 mins.One thing I neglected I think in training was lactate threshold runs.If I’m wanting to do 4.15 pace for whole h/m what pace should threshold runs be abs how far.Cheers Mick.G
I would recommend around 4:25-30 pace for those threshold runs when and only when you have some anaerobic workouts and base mileage put in. You obviously have proved you can dip well under 90 minutes based on your current best of 1:34. Keep me updated on your progress. Training at, near and FAR below 4:15/km pace is the key. REST is critical as is extending those tempo efforts out further. Pay attention to your sleep, hydration and diet as well. Check out my other site www.nutritiongeeks.com for that. Continued success to you Mick!
@@rundreamachieve thanks for your reply and advice.I’ve got a 10k in July and aiming for sub 40 mins so will check out your latest video.See if these 52 year old chicken legs can get going that fast.Thanks again.👍🏃🏻♂️🏃🏻♂️🏃🏻♂️🏃🏻♂️
I saw this video at this moment and I was thinking to run sub 19 in one month; I’m coming to ran a Boston Marathon in 3:15 and in my workouts for that I did 19:45; I’m focused to run a sub 1:30 half at February next year but I want to try to break 19; I’m working on lactate threshold runs and 1k repeats. Which pace strategy is the best to not produce to much lactate from the beginning? I was thinking to get 2k at 3:50; 1k at 3:48 and 2 less than 3:45. Thanks
Hey Ivan. I think you have a good plan of attack here...the best move is always to gradually increase the pace speeding up at the end. It adds confidence and motivation for sure as opposed to going 3:45 in the early stages and slowing in the latter Ks. Keep me updated on how it goes out there. Don't make a move until you hit the first mile though. I ran my road PR of 15:54 in high school doing this and later 14:18 on the roads with the same tactic...wait until the first mile THEN attack...make it a 2.1 mile all out assault to the finish. Hope this helps.
@rundreamachieve but why can I run a 17:38 5k on a treadmill ? Bizarre.. although my park run is repetition of three hills, I still can't acheive anywhere near that on a flat course.
did you run the 17:38 on the treadmill at a 1% incline the entire time? If it was on a flat 0% incline that explains why. 1% incline is what you need to be on to equal outdoor running. Hope this helps and keep up the superior work!
My PB is 18:22 at antrim parkrun in 2017 and wud love to do it again I focused alot on max intensity , ... how often and what pace/distance would my LSD runs need to be for a sub 19 5k?
My PR is 19:02 and my last race was a week later and in a colder and windier environment I ran a 19:42 that day it was a relatively flat course but I feel like I didn’t race well that day. The cold weather really clogged my breathing, did I loose any progress? I think when I was at 19:02 the barrier for me was not locking in for that last stretch because I could see 18 on the clock but didn’t make a move early enough. It’s my senior year and I really want to break 19 because I have two more races before my season is over.
Great job Dritten! You are most certainly well on your way to a sub 19 min 5K and I can see you going under 17 minutes in the near future as well. Keep me updated.
What is your current PR for the 5K. What are areas of your race you think you could improve on to break 19 minutes or run under the goal time you have in mind? Let me know in the comment section below. Make sure to visit www.rundreamachieve.com and www.nutritiongeeks.com for all your training/racing/nutritional needs. Like, Share & Subscribe. Thanks for your support.
21:57 for a time trial in January. I’m trying to get into the 19s in xc
Started my first xc season at a 21:43
ran a 18:52 on the track for a time trial
current 5k xc pr is 19:04
@@EHill.004 good luck RR. I know you can do it
@@centurionmcjk4391 outstanding improvement centurion and very well done!
41 years old my P.B 19:50 after 7 months of training. I had to drop my weight from 210lbs. Currently my weight is 177lbs still little bit to heavy.
I'm a junior, about to go into my senior year, with just a little under 2 1/2 years of running, and I just finished my last mile race of the season with a 5:11, and around Febuary I did a 3 mile tempo run where we alternated 6 800s, first 800 at 6:30 mile pace, then second 800 at 6:10 mile pace, and we continued to alternate that pace for 6 800s in a row with no breaks in between, which averages to 6:20 mile pace, which is about a 19:40ish 5k converted from 3 miles, and I did that on the track in my trainer shoes. I'm really excited for XC season, we are going to be doing base building and some workout sessions over the summer and I'm in amazing shape right now, my 5k time is 19:21, but that was over a year ago and I'm much fitter and faster now, so sub 19 I think is definetly on the cards. I ran 11:39 in the 2 mile, 5:11 in the mile, and 19:21 in the 5k, and close to breaking 19. After I break 19, I think the next logical goal for me is to try to break 18 in a 5k.
Keep up the great work. Your best years of running are decades from now and you have already dropped some very competitive times. Keep working on your speed and endurance and going after your long-term goals and us posted on your progress. Look forward to hearing about your upcoming new PRs
I need to constantly keep watching this video to remind me how to get faster. Great advice and Thank you
You're so welcome! 💪💪💪💪💪
Definitely need to spend time at 1 mile and 3k pace to run a good 5k. Easy days I try to find someone a lot slower and run with them. 10 day taper is what I use.
Right on caekj1! Keep up the superior work
The information you provide is absolutely priceless! Thank you! 5K-PB = 21:18 @ age 42 ;)
Outstanding work HT!! THAT is what I am talking about!
I'm at 19m 11s for the 5k. My main aim is to break 5 for the mile (currently a way off at 5m 27s) but I've not really trained for either - I usually just run 25 casual, slightly hilly miles a week. I'm a 46-year-old man who started running two years ago.
Hey steffanmh. GREAT job on having dropped that 19:11 5K and 5:27 for the mile. A VERY strong set of times my friend so congratulations. I know you will run well below 19 for 5K and sub 5 for the mile in due time. Keep me updated.
Wow. You are an inspiration.
💪
How you doing 2 years later?
Content is amazing. No annoying music in the background... clear thoughtful advice.
Thanks so much for the support. Continued success to you
I gas out before the end of the .62 miles @530pace
🤕😵🤯
haha I understand Malaki. My PR was 14:18 but I had SEVERAL of gas out attempts at trying to run fast in this event. Was MUCH better suited for the marathon. Have a great week brother.
Fantastic Info! Thank you.
Glad it was helpful! Thanks for your support Richard
Really appreciate these videos, keep up the great work!
Thanks Nathan, appreciate your support brother.
Run today 3:47. 18:58 it was hard 😅. But happy with get up the speed
Outstanding work! Congratulations! Keep up the superior training and racing.
Very interesting advice. Currently on 19:09 and improving so if I keep the healthy mix of training. Best distance imo
Outstanding time CSS! You are right there my friend
Hi all the best my current best is 19:41 long time I did not try to improve it is hard to improve without actual race Andy I’m still focus on my sub 1h:30 half marathon last time I did about 1h:34 it was my first run with running vest and water and food it was so much easer I’ll use now all the time drastic change I recommend it to everyone
I'm looking forward to hearing about that 1:29:59 or faster. Well done with that 19:41 too. You're on it my friend!
@@rundreamachieve the only think I wish could improve it is my recovery hopefully soon since few days I shifted my food preferences I’m trying vegan diet I can already see some improvements
@@januszciechowskiphotograph7297 sounds like you are doing things with Janusz. Keep me updated.
@@rundreamachieve I know you did many marathons is out actually allowed to use hydration vest for actual race?
@@januszciechowskiphotograph7297 That is a very good question. I would reach out to the marathon event staff you have in mind and ask them that. I have never wore a hydration vest in any race distance. I can't see how that would be an issue in a marathon. May not be very comfortable for 26.2 miles/42.2 kilometers but certainly GREAT to have access to instant fluid.
Thanks!
My pleasure Ryan. Thanks for your support.
I think the biggest barrier to improving my PB of 19:43 is the final mile. I hit Max HR and its as though I can't press the gas when it comes to cadence. I think the best solution here is time I spend at this anaerobic pace, by the third mile its outside of what I am use to. That said, I mostly use 5ks as tune-ups for longer distance races. Starting to think a 15k or up would be a more suitable fit for a tuneup race.
@@ryantaintor9713 I think you have the right mindset and long-term approach needed to run even faster times. You're going to fast times Ryan and know it takes time. I make these videos cause I know what athletes are dealing with as I, too, have experienced the same feelings and issues over the years myself. I'm looking forward to hearing about your sub 19 because it will become a reality in due time. Yes, the faster you can get the shorter races the better and stronger you'll be in the longer events. Keep me in the loop on your progress.
I am 16 and my 5km pb is 18:22 and play football ⚽️ competitively. But struggle to get many runs in due to training and matches, what sort of distance do you think I should go for if I'm to improve my 5k time?
Congrats on having dropped that legit 18:22 at only 16 years old. You are VERY young and your best years of running are literally decades from now. I ran my marathon PR (2:19:35) when I was 31. Keep building on your long runs, stay consistent with your mileage and keep practicing at or below your future goal race paces. Mental training!!! Visualize what you want long before it becomes a reality. It starts in the mind FIRST. Keep me updated on your progress.
@@rundreamachieve Okay thanks appreciate the advice, good video 👍🏻🙌
💪💪💪💪
Loving the videos.Made a school boy error on a half marathon last weekend by going out too hard on first 5 k and cooked myself so missed out on sub 90 by 4 mins.One thing I neglected I think in training was lactate threshold runs.If I’m wanting to do 4.15 pace for whole h/m what pace should threshold runs be abs how far.Cheers Mick.G
I would recommend around 4:25-30 pace for those threshold runs when and only when you have some anaerobic workouts and base mileage put in. You obviously have proved you can dip well under 90 minutes based on your current best of 1:34. Keep me updated on your progress. Training at, near and FAR below 4:15/km pace is the key. REST is critical as is extending those tempo efforts out further. Pay attention to your sleep, hydration and diet as well. Check out my other site www.nutritiongeeks.com for that. Continued success to you Mick!
@@rundreamachieve thanks for your reply and advice.I’ve got a 10k in July and aiming for sub 40 mins so will check out your latest video.See if these 52 year old chicken legs can get going that fast.Thanks again.👍🏃🏻♂️🏃🏻♂️🏃🏻♂️🏃🏻♂️
@@mickgoodhew8289 Looking forward to hearing about your future progression and races. Keep up the great work Mick
I saw this video at this moment and I was thinking to run sub 19 in one month; I’m coming to ran a Boston Marathon in 3:15 and in my workouts for that I did 19:45; I’m focused to run a sub 1:30 half at February next year but I want to try to break 19; I’m working on lactate threshold runs and 1k repeats. Which pace strategy is the best to not produce to much lactate from the beginning? I was thinking to get 2k at 3:50; 1k at 3:48 and 2 less than 3:45. Thanks
Hey Ivan. I think you have a good plan of attack here...the best move is always to gradually increase the pace speeding up at the end. It adds confidence and motivation for sure as opposed to going 3:45 in the early stages and slowing in the latter Ks. Keep me updated on how it goes out there. Don't make a move until you hit the first mile though. I ran my road PR of 15:54 in high school doing this and later 14:18 on the roads with the same tactic...wait until the first mile THEN attack...make it a 2.1 mile all out assault to the finish. Hope this helps.
I'm 51 now and can do a 19:43.. long way to go but what are my chances ?
I think your chances are still very high of breaking 19 minutes Heath. Keep me posted on your progress. You can do this!
@@rundreamachieve thanks pal
💪💪💪💪👊
@rundreamachieve but why can I run a 17:38 5k on a treadmill ? Bizarre.. although my park run is repetition of three hills, I still can't acheive anywhere near that on a flat course.
did you run the 17:38 on the treadmill at a 1% incline the entire time? If it was on a flat 0% incline that explains why. 1% incline is what you need to be on to equal outdoor running. Hope this helps and keep up the superior work!
My PB is 18:22 at antrim parkrun in 2017 and wud love to do it again I focused alot on max intensity , ... how often and what pace/distance would my LSD runs need to be for a sub 19 5k?
7:50-8:20 mile pace. Keep me updated on your progress. Congrats on that outstanding 18:22 PR. You are well on your way to breaking 18 minutes.
@@rundreamachieve sub 18 is the dream, thanks bro will keep u posted
@@owney8537 You will do Owney. I believe you my friend. Keep me updated.
My PR is 19:02 and my last race was a week later and in a colder and windier environment I ran a 19:42 that day it was a relatively flat course but I feel like I didn’t race well that day. The cold weather really clogged my breathing, did I loose any progress? I think when I was at 19:02 the barrier for me was not locking in for that last stretch because I could see 18 on the clock but didn’t make a move early enough. It’s my senior year and I really want to break 19 because I have two more races before my season is over.
Great job Dritten! You are most certainly well on your way to a sub 19 min 5K and I can see you going under 17 minutes in the near future as well. Keep me updated.
@@rundreamachieve I ran at states the other weekend, 18:54!! I broke 19 on a very windy day and got 10th in the state!
@@dritten2698 That is so awesome. Well done!!!!