Get your free 1% better in 6-weeks 5k training and habits guide - dlakecreates.com/5kfree *Timestamps* [00:00] The 5K: A Gateway to Bigger Challenges [00:22] Are You Reaching Your Full Potential? [01:17] Structure Your Training Into Periods & Blocks [02:51] Use The 80/20 Rule [04:09] Vary Your Speedwork [05:59] Strength Training Tips for Runners [06:45] Nutrition’s Role in Training and Performance [07:47] How To Actually Run Your Fastest 5k [08:37] Why Cross-Training Improves Your 5K [09:47] Time Trials: The Key to Mental Toughness [10:19] Dial In Your Recovery [11:24] Reframing Your 5K Mindset [13:17] The 1% Better Runner's Virtous & Viscious Cycle [14:38] Preparing for Race Day: Warm-Ups and Pacing
Very informative and well presented video. You produce content of someone who should have a lot bigger audience than you do! Can see this channel doing well :) subscribed!
Aww thx for the sub!! Means a lot. Trying to get the channel bigger. Keep sharing out my stuff and subscribe to my newsletter for deeper dives! Much more to come. 🙌🏾🏃🏾♂️🚀🚀🚀
@nyelands - yup. I have a theory that training for the 5k and the marathon are the same all year until the last 13 weeks. Might do an episode or two on it. See if people like it. What do you think?
Hey awesome video need some advice . I need to run 300m in 55 second and 1 mile under 8 minute currently i can run 300m in 55 sec but having hard time with mile what should i focus on should i do more easy runs ?? Currently i do 800m x repeate 3-4 times i get Timing of 4:10 - 4:15 1 long run at around 7-8 minutes per km for around 6 km 1 tempo run where i run at around 10 minutes mile for 2-3 miles 1 speed workout where i run 200 300 and 100m And remaining 3 days 1 day i do core and hips exercise , 1 day i do some dumbbell workout and 1 day rest But the mile time isn't coming down please give me some suggestions
I’m comparing you with me in august and you re pretty fast at 800m 4:15 per km but 8 min per km at slow run seems too slow is your form even correct? do more miles at an easy pace but not walk pace…
Drop the harder sessions, just run more volume. Build slowly to 4hrs per week of easy endurance running and those times will be easy to hit. I wouldn't focus too much on harder sessions until you are a bit quicker and more experience, the juice just isn't worth the squeeze when you don't have a good base built up. For reference, I personally was able to go sub 18 in the 5k purely off easy running ~4hrs per week consistently, which would make that mile split a breeze!
Yes in theory but unfortunately most people will over stride and heel strike and cause injury over time. Shorter steps and pushing from your hips and glutes forward works best but takes time to reprogram.
@@1betterrun unless you have a short stride making your stride longer will just slow you down correct that being when your foot hit the ground the amount of time it takes to life off depends on where it lands on impacts if it’s in front of you your whole body has to move over then proceed to the next step while if it’s right below you you can immediately switch to the next step to run?
Get your free 1% better in 6-weeks 5k training and habits guide - dlakecreates.com/5kfree
*Timestamps*
[00:00] The 5K: A Gateway to Bigger Challenges
[00:22] Are You Reaching Your Full Potential?
[01:17] Structure Your Training Into Periods & Blocks
[02:51] Use The 80/20 Rule
[04:09] Vary Your Speedwork
[05:59] Strength Training Tips for Runners
[06:45] Nutrition’s Role in Training and Performance
[07:47] How To Actually Run Your Fastest 5k
[08:37] Why Cross-Training Improves Your 5K
[09:47] Time Trials: The Key to Mental Toughness
[10:19] Dial In Your Recovery
[11:24] Reframing Your 5K Mindset
[13:17] The 1% Better Runner's Virtous & Viscious Cycle
[14:38] Preparing for Race Day: Warm-Ups and Pacing
Very informative and well presented video. You produce content of someone who should have a lot bigger audience than you do! Can see this channel doing well :) subscribed!
Aww thx for the sub!! Means a lot. Trying to get the channel bigger. Keep sharing out my stuff and subscribe to my newsletter for deeper dives! Much more to come. 🙌🏾🏃🏾♂️🚀🚀🚀
So so helpful. Great insights and advice - thanks just what I needed
Glad to be of service for the RUclips masses! 🙌🏾 🏃🏾♂️- what you training for?
Sub 20 min 5k is the goal.
Great video dude
Appreciate it!!! 🙏
What races you got coming up?
Doesen't these principles for getting faster apply to any distance?
Yes
@nyelands - yup. I have a theory that training for the 5k and the marathon are the same all year until the last 13 weeks. Might do an episode or two on it. See if people like it. What do you think?
Good video
Thx!! Glad you liked it. 🙏 hit me with any questions and episode ideas for the future.
What’s your best 5k time?
Hey awesome video need some advice .
I need to run 300m in 55 second and 1 mile under 8 minute currently i can run 300m in 55 sec but having hard time with mile what should i focus on should i do more easy runs ??
Currently i do 800m x repeate 3-4 times i get Timing of 4:10 - 4:15
1 long run at around 7-8 minutes per km for around 6 km
1 tempo run where i run at around 10 minutes mile for 2-3 miles
1 speed workout where i run 200 300 and 100m
And remaining 3 days 1 day i do core and hips exercise , 1 day i do some dumbbell workout and 1 day rest
But the mile time isn't coming down please give me some suggestions
It seems your overall mileage is quite low. To clarify, you do:
- 3-4x 800m, about 15 mins
- 20-30 minute tempo run
- speed workout,
Just give it up lad, leave the fast running to the experts
I’m comparing you with me in august and you re pretty fast at 800m 4:15 per km but 8 min per km at slow run seems too slow is your form even correct? do more miles at an easy pace but not walk pace…
Drop the harder sessions, just run more volume. Build slowly to 4hrs per week of easy endurance running and those times will be easy to hit. I wouldn't focus too much on harder sessions until you are a bit quicker and more experience, the juice just isn't worth the squeeze when you don't have a good base built up. For reference, I personally was able to go sub 18 in the 5k purely off easy running ~4hrs per week consistently, which would make that mile split a breeze!
@@honda_maniac I did some miscalculation its actually 38 minutes for 6 km on long run
Move your legs faster with a longer stride!
this is not good advice..
Yes in theory but unfortunately most people will over stride and heel strike and cause injury over time. Shorter steps and pushing from your hips and glutes forward works best but takes time to reprogram.
@@1betterrun unless you have a short stride making your stride longer will just slow you down correct that being when your foot hit the ground the amount of time it takes to life off depends on where it lands on impacts if it’s in front of you your whole body has to move over then proceed to the next step while if it’s right below you you can immediately switch to the next step to run?