Back in high school I ran a 17:38. I decided to not be a college athlete and unfortunately lost the desire to run during college. I am 28 now and been getting back into the groove of things again for the past 3 weeks. I did a 3 mile time trial and ran a 21:23 for my first workout after my hiatus. Since then, I have been ramping up my mileage and focusing on regaining my endurance and stamina. I have been introducing hill repeats and speed workouts. Today, I completed a speed workout that consisted of a 2 mile warm up at 7:30ish pace, 3 (1 mile) repeats with 90 seconds rest (6:36, 6:50, 7:01), followed by a 2 mile cool down at 8:00 pace. It feels amazing to be running again! Thank you for the tips and strategies!
@@zacharycollins3658 I'm doing pretty good. I picked up 2 a days running about 10 miles each day with having 1 rest day. I placed second at a local 5k race in the high desert. I got my 3 mile time down to 17:45. But picked up a IT band injury that I've been nursing the last 3 weeks
PR is 19:08 as a Sophomore in HS. Had to quit running due to health issues. Now sophomore in college and hopefully proving to myself that I can break 19!
I did a 19:13 with something very similar to this. Mind you prior to running that time I kind of plateaued around 1940s and 1950s. So I know I am on the right track. For my next attempt I am gonna taper and rest properly.
I got into running later in life than most at 28 (currently 29), and have been running for a little over a year now. I ran my first 5k race on July 4th this year, and set the goal for myself to run a sub-20. I ended up running a 20:20 for my first race, which ultimately I was happy with, but I really wanted to break the 20 minute barrier. I stumbled across this video, and decided that next time I raced, I was going to go for a sub-19. I started following your sub-19 5k plan on Training Peaks the week after my first race on July 11th. Fast forward to yesterday October 1st and I just ran a PR of 18:31! I just wanted to let you know how much I appreciate all of your efforts, as well as the encouragement that you are providing to us runners. To anyone reading this that may be struggling to break through a time barrier, it is totally possible to achieve the goals that you set for yourself, no matter how ambitious you think that they may be at the time. If you truly want it badly enough, and are willing to put in the work, the results will eventually come. Stay consistent, and trust the process. Thank you Jason!!!
@@zacharycollins3658 congrats on breaking the 20 min barrier! That’s awesome man! Unfortunately I got myocarditis from a bad strep infection in May of 2023 and had to take 6 months completely off. Started back up running again in November 2023, and now am currently dealing with a torn hip labrum. Setback after setback. Currently doing PT and have been off of running completely for 10 weeks. I’ve been doing 6 hours of elliptical per week to try and maintain my aerobic base, and get to reintroduce running again starting next week. Hopeful that I can come back strong! Before being forced to take the time off, I had made significant improvements in my fitness though after running 18:31. The sub-19 min 5k plan that Jason wrote definitely jump started my progress, and my body responded very well to the structured training and higher mileage. Didn’t get to test my fitness again in the 5k before my heart issue, but I’m confident I would have broken 18 mins based on my workouts. Keep at it dude!
Thank god for this vid, I’m planning on training by myself for the next couple of months to get these kinds of times. Ended my very first cross country season as a freshmen and I couldn’t break 23 so I’m planning to return and just surprise everyone.
Awesome! You can do it. It will take a little bit of time but stay consistent and keep that fire burning. Become your biggest motivator. I always ask myself "How bad do I want it?". Ask yourself that often and you'll do just fine. Keep it up!
Hey coach! Thank you for your videos! I watched many of them in my vacations in August, when I had around 19’45’’ as PB of the year (and 19’22” in 2019). After the movies I started to add more volume in my trainings and today I hit 19’01”!! Next year the target will be 17’30” 😅 Great job and have a great 2024!!
I've been following your plans for about 10 months, starting with the How to Break 20 video and then the How to Break 19 one. Today I ran 18:09, but the course was only 3.03 miles, so I estimate my time would've been about 18:37! The How to Break 18 plan is a little out of reach right now, but now I'm working toward it! I actually do my easy and long runs between 9-9:30 pace and I add a few more reps for the 400s, but otherwise I follow these videos exactly. Thanks again for putting these out Jason!
THIS!! This made my whole week. I'm so glad you are running well and seeing some amazing results!! Keep working hard and keep grinding. Congrats my friend!! Thank you for your kind words!
@@CoachJasonatRunningSecrets I'm learning to go faster, you must go slow too! Periodization is a thing! Thanks for posting this, I have hope on breaking 19 for a 5k someday. I have done 3 marathons between 3:20 and 4:03 so I have some endurance. :)
My pr is 20:02 and all my friends and the leaving seniors say that i have a lot of potential for sub 19 and maybe sub 18 and i know i can do it if i just work hard enough and i want to surprise my coach as well because he thinks im struggling to break that 20 minute barrier
You're so close to that sub-20!! You can do it! Stay strong this summer and get in a great season of summer miles. That'll be a huge help! Keep me posted with how it goes!
It would be super cool if you could answer... My PR in a 5k is 19:58 and I did it a week I got really sick, and wasn't able to do my regular training the week before the race. I didn't feel like I pushed myself too much either. Do you think it is possible to break 19:00, I have 5 months to train... My faster races such as 400's (63), 800's (2:25), and 1500s (500) are significantly faster than my 5k, for obvious reasons and that was 6 months ago... Over the past year even after being sick, I was able to improve my 5k by approximately 1min (20:47) Do you think it is possible to break or get near 19:00 in 5 months??
100%. Depending what kind of shape you are in currently, I bet you could get under 19 in 2 months or less. With your speed in the short stuff, you could get there pretty quickly. I’m not saying do this exactly but if you did something like 12x400 at sub 6 pace once a week for 6 weeks and did a 20 minute LT run each week too, I bet you would smash 19 💪🏽💪🏽
Thank you so much for the input!! The big day is May 11th. Probably going to focus on strength and distance for the next month or 2 then gear towards the quicker training!!@@CoachJasonatRunningSecrets
Got a 19 06 on Saturday 40 second pr. Need to get that bit more of time but don't know how much more time I could get off. Started the season at 21 30 and got a month more to break off hopefully another 40 seconds
I ran 19:49 but i'm a football player. I just want to improve my 5K and thank you for this video. I hope i will run sub 19 min until this year ! (I'm from France, i'm sorry about my english )
Recent mile time is 5:19 but 5k pr is 19:13… from last year. I run around 19:40-20:30 on average and really struggle with dialing it back in a race for more of a tempo feel. What should I work on most?
Its really hard to keep a consistent work out plan if you re improving really quickly. I started running 3,5 months ago (didnt do a time trail) but I think my best 5K effort would ve been 24-25mins. About 2 months ago I started running seriously to break 20mins in 5K (Time trail at that point 22:20 at 9.5/10 Effort). 4 Weeks ago I did my first 5K race at 20:16 a week later another one at (offically 20:01) my running watch says 19:56. And a week ago I did a time trail for 10K with the goal being 42:30 but getting 41:39 with the feeling that I could ve run faster from the beginning because my last splitt was 3:58 and I started at 4:17. Now I feel like I could reach sub 19 but have only done one work out for it up to this point. I cant really finish a work out plan because it gets obsolete in a matter of weeks so I have to keep adjusting it.
I am so jealous because that’s such a magical time in your running career! You are exactly right though: it’s tough to follow one plan with the gains are coming so quickly. I would recommend focusing on following a plan but adjusting the workouts based on feel. If you feel like you can go faster, do it. If you feel like you can give more, consider it bonus mileage. You’re making great progress and I’m excited to see you continue!
Where do hill workouts come into play in your plan? I've read they are essential for buliding both strength and speed. Highschool PR was low 18's , now i'm in my late 30's and hit 19:02 in my last road race in December. Getting close!
Hey Jason. I've been meaning to send this for months. I really enjoyed your programming for the sub 19 5km. January 1, 2024 I crushed the 5km with a time of 18:34. I used that as a launching pad to run my first sub 1:30 half marathon yesterday. Thanks Mate!
What should I do if the paces for the, for example, 400s are too easy? My pr is only 19:22, but I have done something like 10 400s at 1:15 pace. What is my problem? Is it my endurance? It is also the case for the 800s. I run a 5:35 mile btw.
I'm in a similar boat. My guess is that my endurance is the issue, so I think I would benefit from longer tempo efforts in addition to perhaps increased easy mileage.
I’ll be happy with a sub 24. I’ve started incorporating intervals like 400/800m about two months ago. Getting results already. But my problem is that nauseous feeling with speed training, almost always at the end of a lap. It’s definitely getting a little less as the weeks go by, but still there. I know part of is psychological, but it’s holding me back. Anyone else experienced this and how do you deal with it? Is it a sign of trying too hard too soon? (An no, I don’t eat for several hours before track runs).
I think you are right on the head with it being part psychological and part physical. Try altering your hydration a little and see if that works. I once knew a runner who would literally throw up after every race. EVERY single time.
@@CoachJasonatRunningSecrets Dang. I refuse to be the vomit guy. Since, I've commented, did a little digging and went down the rabbit hole of lactate, and there is a theory that too quick accumulation sends signals through the nervous system which leads to that feeling...so I decided to tough through it until my body learns to clear it faster. Also, I'm going to tone down the intervals a bit. And you are right about the hydration. I'll increase it. I've been running intervals slightly dry, so I don't have to 'go'...there is no restroom open at the track after hours. Could be as simple as that.
Hi Jason, great videos. I'm going after my 5k pb and need to run 1859 on 24/09/22 (6 weeks). I'm currently doing a interval session on Tuesday's (5x1k with 2min recovery), Thursday 12k easy run, Saturday 5k tempo and Sunday 18k easy run. Please can you let me know how I should approach the taper. Many thanks
@@CoachJasonatRunningSecrets I'm been training consistently. Race day is 24th September. When and by how much would you recommend I cut the training above before race day? Much appreciated
@@aqasanu1992 Depends on how much total weekly volume you have been doing. Realistically for a 5k, you could probably cut down the week of the race and be ok. So have a typical long run Saturday/Sunday, then drop down mileage the days leading up to it. I would do some kind of shake out day Tuesday or Wednesday. Maybe something like 8x1 minute @ 5k pace with 2 minutes job between each one. Nothing crazy, just something to keep you feeling fresh. You got this!
@@CoachJasonatRunningSecrets hey, today was race day. I cut my mileage and turned up fresh. It was easy to hold the pace with plenty in the tank for the final 1k. I finished 18:48 taking 28secs of my previous personal best. Thanks a heap for the support, it all helped/contributed.
Good stuff. I'm not following the recommended 7:00-8:30/mile easy pace. Anything near 7:00/mile seems way too fast for someone training to run 18:59...alot of pro runners run easy days slower. 8:00-9:00/mile pace is where you wanna be
YES! Tempo's are a must for 5k training. I wouldn't do 2 a week but depending on your weekly volume, you could probably do 1 a week or 1 every other week. It also depends how often you are racing. If you are doing a 5k every weekend, you would benefit more from interval training early in the week and use the 5k as your second workout of the week.
19:58, but I've just ran a 40:26 10km with very little specific training, in the heat and miles 4 + 5 were undulating to say the least. Hoping that with a bit of proper training I should crack a Sub-19 5km.
Back in high school I ran a 17:38. I decided to not be a college athlete and unfortunately lost the desire to run during college. I am 28 now and been getting back into the groove of things again for the past 3 weeks. I did a 3 mile time trial and ran a 21:23 for my first workout after my hiatus. Since then, I have been ramping up my mileage and focusing on regaining my endurance and stamina. I have been introducing hill repeats and speed workouts. Today, I completed a speed workout that consisted of a 2 mile warm up at 7:30ish pace, 3 (1 mile) repeats with 90 seconds rest (6:36, 6:50, 7:01), followed by a 2 mile cool down at 8:00 pace. It feels amazing to be running again! Thank you for the tips and strategies!
I'm in a similar boat as you, just a little behind. Today is day 3 of running again for me! Thanks for posting your routine.
How you doing a year later?
@@zacharycollins3658 I'm doing pretty good. I picked up 2 a days running about 10 miles each day with having 1 rest day. I placed second at a local 5k race in the high desert. I got my 3 mile time down to 17:45. But picked up a IT band injury that I've been nursing the last 3 weeks
PR 19:20 5k achieved this weekend. Next goal is 19 and finally 18
AWESOME!!
How you doing a year later?
@@zacharycollins3658 stop running, start training calisthenics
update?
@@DavidChristman-q7l stop running a while ago, start doing calisthenics instead
2 years ago was my first year running cross country, and I never broke 24 minutes. I'm a senior in high school now and I'm down to 19 flat.
That's awesome!! Hope your season is going well!
How you doing now 2 years later?
@@zacharycollins3658 My 5k pr is now a 16:25 :) still have a lot of work to do
Wow I’m in your same situation. I hope I can get there too as a junior now
PR is 19:08 as a Sophomore in HS. Had to quit running due to health issues. Now sophomore in college and hopefully proving to myself that I can break 19!
I did a 19:13 with something very similar to this. Mind you prior to running that time I kind of plateaued around 1940s and 1950s. So I know I am on the right track. For my next attempt I am gonna taper and rest properly.
I've watched alot of running videos ... And i found this to be the best overall
I really appreciate that!
Incredible vid - I am at 19:53. I’m quite intimidated about this target though. It feels like such a fast pace but I’m going to go for it.
How is it going I’m currently at 19.53 and was wondering if it would be possible for me to run sub 19
@@GRUNT129same question to you lol, how’s it going for you a year later
@@zacharycollins3658 I’m stuck at 19.37
I got injured and had to take 4 months off at the beginning of the year
I got into running later in life than most at 28 (currently 29), and have been running for a little over a year now. I ran my first 5k race on July 4th this year, and set the goal for myself to run a sub-20. I ended up running a 20:20 for my first race, which ultimately I was happy with, but I really wanted to break the 20 minute barrier. I stumbled across this video, and decided that next time I raced, I was going to go for a sub-19. I started following your sub-19 5k plan on Training Peaks the week after my first race on July 11th. Fast forward to yesterday October 1st and I just ran a PR of 18:31! I just wanted to let you know how much I appreciate all of your efforts, as well as the encouragement that you are providing to us runners. To anyone reading this that may be struggling to break through a time barrier, it is totally possible to achieve the goals that you set for yourself, no matter how ambitious you think that they may be at the time. If you truly want it badly enough, and are willing to put in the work, the results will eventually come. Stay consistent, and trust the process. Thank you Jason!!!
How you doing a year later?? I’m also starting later in life as well (34 currently) and ran my first sub 20 last weekend (19:54)
@@zacharycollins3658 congrats on breaking the 20 min barrier! That’s awesome man! Unfortunately I got myocarditis from a bad strep infection in May of 2023 and had to take 6 months completely off. Started back up running again in November 2023, and now am currently dealing with a torn hip labrum. Setback after setback. Currently doing PT and have been off of running completely for 10 weeks. I’ve been doing 6 hours of elliptical per week to try and maintain my aerobic base, and get to reintroduce running again starting next week. Hopeful that I can come back strong!
Before being forced to take the time off, I had made significant improvements in my fitness though after running 18:31. The sub-19 min 5k plan that Jason wrote definitely jump started my progress, and my body responded very well to the structured training and higher mileage. Didn’t get to test my fitness again in the 5k before my heart issue, but I’m confident I would have broken 18 mins based on my workouts. Keep at it dude!
@@LukeMcCall99 how are you now?
Thank god for this vid, I’m planning on training by myself for the next couple of months to get these kinds of times. Ended my very first cross country season as a freshmen and I couldn’t break 23 so I’m planning to return and just surprise everyone.
Awesome! You can do it. It will take a little bit of time but stay consistent and keep that fire burning. Become your biggest motivator. I always ask myself "How bad do I want it?". Ask yourself that often and you'll do just fine. Keep it up!
Hey coach! Thank you for your videos! I watched many of them in my vacations in August, when I had around 19’45’’ as PB of the year (and 19’22” in 2019). After the movies I started to add more volume in my trainings and today I hit 19’01”!! Next year the target will be 17’30” 😅
Great job and have a great 2024!!
So proud of you! Keep up the great work! 🎉
I've been following your plans for about 10 months, starting with the How to Break 20 video and then the How to Break 19 one. Today I ran 18:09, but the course was only 3.03 miles, so I estimate my time would've been about 18:37! The How to Break 18 plan is a little out of reach right now, but now I'm working toward it! I actually do my easy and long runs between 9-9:30 pace and I add a few more reps for the 400s, but otherwise I follow these videos exactly. Thanks again for putting these out Jason!
THIS!! This made my whole week. I'm so glad you are running well and seeing some amazing results!! Keep working hard and keep grinding. Congrats my friend!! Thank you for your kind words!
@@CoachJasonatRunningSecrets I'm learning to go faster, you must go slow too! Periodization is a thing! Thanks for posting this, I have hope on breaking 19 for a 5k someday. I have done 3 marathons between 3:20 and 4:03 so I have some endurance. :)
Like the look of this plan. Really concise and easily explained. I'm on 19.19 for a 5k, have never followed a specific plan but thinking about it.
You’re so close. Just need the right conditions on a good course and that sub 19 is yours
My pr is 20:02 and all my friends and the leaving seniors say that i have a lot of potential for sub 19 and maybe sub 18 and i know i can do it if i just work hard enough and i want to surprise my coach as well because he thinks im struggling to break that 20 minute barrier
You're so close to that sub-20!! You can do it! Stay strong this summer and get in a great season of summer miles. That'll be a huge help! Keep me posted with how it goes!
my PR right now is a 19:21 as a Freshmen and this helped so much ty!
Thanks for this Jason!
🙌🏼🙌🏼🙌🏼
Just broke 20 and now turning to this video
LETS GOOOOOO!
Freshman girl in highschool my PR is 19:30 hoping to get low 18s or break into the 18s at running lane( big post xc race)
Just did a 1:28 half marathon last Saturday and now want to focus on 5k in a month. DO you think I am ready to go ahead and start your speed training?
It would be super cool if you could answer...
My PR in a 5k is 19:58 and I did it a week I got really sick, and wasn't able to do my regular training the week before the race. I didn't feel like I pushed myself too much either. Do you think it is possible to break 19:00, I have 5 months to train...
My faster races such as 400's (63), 800's (2:25), and 1500s (500) are significantly faster than my 5k, for obvious reasons and that was 6 months ago...
Over the past year even after being sick, I was able to improve my 5k by approximately 1min (20:47)
Do you think it is possible to break or get near 19:00 in 5 months??
100%. Depending what kind of shape you are in currently, I bet you could get under 19 in 2 months or less. With your speed in the short stuff, you could get there pretty quickly. I’m not saying do this exactly but if you did something like 12x400 at sub 6 pace once a week for 6 weeks and did a 20 minute LT run each week too, I bet you would smash 19 💪🏽💪🏽
Thank you so much for the input!! The big day is May 11th. Probably going to focus on strength and distance for the next month or 2 then gear towards the quicker training!!@@CoachJasonatRunningSecrets
I ran 18:48 as a sophomore too. That was and still is my pr. Now I’m a junior a few weeks in trying to get back to the 18s.
You'll get there. Just keep consistent and those times will drop!
Got a 19 06 on Saturday 40 second pr. Need to get that bit more of time but don't know how much more time I could get off. Started the season at 21 30 and got a month more to break off hopefully another 40 seconds
SO CLOSE!!!!
Thanks so much this is really helpful
Glad this could help! Keep on running!
Thank You so much Coach
My pleasure!
We should talk abut warm up prep, stretching and the all important sprint start sometime.
I ran 19:49 but i'm a football player. I just want to improve my 5K and thank you for this video. I hope i will run sub 19 min until this year !
(I'm from France, i'm sorry about my english )
Tres Bon! (I took French in high school but I don't remember much)
@@CoachJasonatRunningSecrets Oh thank you (Cuz that’s a tough language 😅)
I ran a 5:30 first mile but got a 19:30 5k. I suck at holding a fast pace I slow down to much.
Try just going for a consistent pace for the whole thing or if you can, start off fast and end faster
My current Personal best is 22:16, I want to get Sub 21 by the end of the cross country season.
You can do it!!!
Recent mile time is 5:19 but 5k pr is 19:13… from last year. I run around 19:40-20:30 on average and really struggle with dialing it back in a race for more of a tempo feel. What should I work on most?
Interesting. What's your weekly mileage like?
Its really hard to keep a consistent work out plan if you re improving really quickly. I started running 3,5 months ago (didnt do a time trail) but I think my best 5K effort would ve been 24-25mins. About 2 months ago I started running seriously to break 20mins in 5K (Time trail at that point 22:20 at 9.5/10 Effort). 4 Weeks ago I did my first 5K race at 20:16 a week later another one at (offically 20:01) my running watch says 19:56. And a week ago I did a time trail for 10K with the goal being 42:30 but getting 41:39 with the feeling that I could ve run faster from the beginning because my last splitt was 3:58 and I started at 4:17. Now I feel like I could reach sub 19 but have only done one work out for it up to this point. I cant really finish a work out plan because it gets obsolete in a matter of weeks so I have to keep adjusting it.
I am so jealous because that’s such a magical time in your running career! You are exactly right though: it’s tough to follow one plan with the gains are coming so quickly. I would recommend focusing on following a plan but adjusting the workouts based on feel. If you feel like you can go faster, do it. If you feel like you can give more, consider it bonus mileage. You’re making great progress and I’m excited to see you continue!
@@CoachJasonatRunningSecrets Thanks for the tip
Where do hill workouts come into play in your plan? I've read they are essential for buliding both strength and speed. Highschool PR was low 18's , now i'm in my late 30's and hit 19:02 in my last road race in December. Getting close!
Hi Jason. Thanks for sharing your experitse. Going to give this a shot. Starting 21st of August 2023. Goal - SUB 19 by ) October 21, 2023
You can do it!
Hey Jason. I've been meaning to send this for months. I really enjoyed your programming for the sub 19 5km. January 1, 2024 I crushed the 5km with a time of 18:34. I used that as a launching pad to run my first sub 1:30 half marathon yesterday. Thanks Mate!
22.04 currently but I can only run 8-10 miles a week without shin splints! Building it up slow, hoping I can get to sub 20 by the end of the year
Shin splints are the worst! What are you doing to work this muscles? Any strength work for your lower legs?
@@CoachJasonatRunningSecrets
Weighted calf raises/calf holds, squats/deadlifts. Definitely working, my recovering time has improved massively
Running my intervals at 5:10 per mile pace is this to fast? Currently at a 19:40 PB
Is the interval rest time for complete rest, walking or jogging? :D
It depends on your preference. I typically leave the clock going whether I’m jogging, walking or stopped.
What should I do if the paces for the, for example, 400s are too easy? My pr is only 19:22, but I have done something like 10 400s at 1:15 pace. What is my problem? Is it my endurance? It is also the case for the 800s. I run a 5:35 mile btw.
I'm in a similar boat. My guess is that my endurance is the issue, so I think I would benefit from longer tempo efforts in addition to perhaps increased easy mileage.
I’ll be happy with a sub 24. I’ve started incorporating intervals like 400/800m about two months ago. Getting results already. But my problem is that nauseous feeling with speed training, almost always at the end of a lap. It’s definitely getting a little less as the weeks go by, but still there. I know part of is psychological, but it’s holding me back. Anyone else experienced this and how do you deal with it?
Is it a sign of trying too hard too soon? (An no, I don’t eat for several hours before track runs).
I think you are right on the head with it being part psychological and part physical. Try altering your hydration a little and see if that works. I once knew a runner who would literally throw up after every race. EVERY single time.
@@CoachJasonatRunningSecrets Dang. I refuse to be the vomit guy. Since, I've commented, did a little digging and went down the rabbit hole of lactate, and there is a theory that too quick accumulation sends signals through the nervous system which leads to that feeling...so I decided to tough through it until my body learns to clear it faster. Also, I'm going to tone down the intervals a bit. And you are right about the hydration. I'll increase it. I've been running intervals slightly dry, so I don't have to 'go'...there is no restroom open at the track after hours. Could be as simple as that.
Hi Jason, great videos. I'm going after my 5k pb and need to run 1859 on 24/09/22 (6 weeks). I'm currently doing a interval session on Tuesday's (5x1k with 2min recovery), Thursday 12k easy run, Saturday 5k tempo and Sunday 18k easy run. Please can you let me know how I should approach the taper. Many thanks
Good luck! How has training been the last few weeks? Are you feeling ready?
@@CoachJasonatRunningSecrets I'm been training consistently. Race day is 24th September. When and by how much would you recommend I cut the training above before race day? Much appreciated
@@aqasanu1992 Depends on how much total weekly volume you have been doing. Realistically for a 5k, you could probably cut down the week of the race and be ok. So have a typical long run Saturday/Sunday, then drop down mileage the days leading up to it. I would do some kind of shake out day Tuesday or Wednesday. Maybe something like 8x1 minute @ 5k pace with 2 minutes job between each one. Nothing crazy, just something to keep you feeling fresh. You got this!
@@CoachJasonatRunningSecrets thanks for this. I'll let you know how I get on.
@@CoachJasonatRunningSecrets hey, today was race day. I cut my mileage and turned up fresh. It was easy to hold the pace with plenty in the tank for the final 1k. I finished 18:48 taking 28secs of my previous personal best. Thanks a heap for the support, it all helped/contributed.
Hi coach what do I need to do to train for 18 30 5k thanks 😊
Consistent mileage, lots of tempo/threshold runs, and add some striders to your week (2-3 days/week).
I am 44. Just run my PB at Hague Park Run 19:59. Next challenge is to break 19. I hope this help me..... Thank you.
How you doing a year later?
So for the workouts do we just do one thing from category A ( or B) so just do 6x800 or just do 400s you don't do intervals at different lengths?
Good stuff. I'm not following the recommended 7:00-8:30/mile easy pace. Anything near 7:00/mile seems way too fast for someone training to run 18:59...alot of pro runners run easy days slower. 8:00-9:00/mile pace is where you wanna be
True. I put such a wide range because it can be a very polarizing topic. I agree though, the easier the better.
Does it help to have more tempo runs? Like would it benefit me to do about two of them per week?
YES! Tempo's are a must for 5k training. I wouldn't do 2 a week but depending on your weekly volume, you could probably do 1 a week or 1 every other week. It also depends how often you are racing. If you are doing a 5k every weekend, you would benefit more from interval training early in the week and use the 5k as your second workout of the week.
Now that I’ve broken 20, it’s time to chase 19
Let’s gooooo!!
Do you mean workout A & B done on same day together OR A one day, B another ?
Separate days of the week.
When is your next race?
I had my first 5k the other day and my time was 35 minutes. Should I follow a training plan closer to 30 minutes ?
These plans are all mostly the same. the faster time you are going for, the longer the runs, and the faster than intervals
I lowered my time from 19:45 to 19:00 within 2 weeks.
Great job!
What is your 5k PR???
19:58, but I've just ran a 40:26 10km with very little specific training, in the heat and miles 4 + 5 were undulating to say the least. Hoping that with a bit of proper training I should crack a Sub-19 5km.
19:19 in 7th grade last year. Hoping to break 19 or maybe even 18:30 to finish my middle school season :)
@@2.6hogrider43 why are you running 5ks in middle school
@@cubking3879 our school runs both 3ks and 5ks.. idk bro
@@2.6hogrider43 Super fast!
What if I’m 34 and not in high school lol!!!!
Do it as a 34 year old not in high school 😉
@@CoachJasonatRunningSecrets ok I will. 😊
@@CoachJasonatRunningSecrets ran a 19:30 this past weekend!
Sub 17:30 next
Great idea!