HOW TO RUN A SUB 17-MIN 5KM! (or a faster 5km in general) Coach Sage Canaday Running & Training Tips
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- Опубликовано: 6 сен 2024
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I really appreciate that you also mention the speeds in kms as well as miles.
ya, american always make things complicated. km to miles i always confused
Deffo
Just broke 17 this year on a not flat course! 🙏🏼
MrMathrox Hype
Awesome!
Well done! What time are you on now?
"Even 5 minutes for km if you have to"
Damn, that's like my race pace...
same
Exactly! Also, I was quite happy when finally managed to achieve that 5 min/km
Year after year I keep finding myself coming back to this channel, especially at the start of summer
Your videos have helped my kids 10 times more than their coach has. I really appreciate all the insight. I especially like the technique videos. Young kids do not realize how important proper technique is for speed and injury prevention. Their coach does not emphasize it nearly enough.
Oh danggg 😂
@@williamkang1481 haha damn
💀💀
I hope to break 17 very soon, 46 year old here. This was very helpful! Thanks for mentioning km times. I really love your channel!!!
Nice video. Still haven't totally given up on the dream of running sub 17 (with 6 year old PR of 17:00.61). How to manage with fulltime job and family is worth another video :)
Just stay consistent even if you only run 30 or 20mins a day youll build up enduarance. And dont forget about speed workouts
did you get it yet?
@@DavidChristman-q7l thanks. Nope. Getting older doesnt help.
Does your arm not get tired holding the Camera😂
18 was my barrier in middle school. This info would've been helpful back then :) damn I knew nothing about running. This channel is a great source of running information for me believe it or not
You're right. In addition, the better your result by 1500 meters or 1 mile, the more chances to show a good result in the race at 5000M.
Igor Belyakov I run 4:40 for the 1500 and I’m struggling to break 18:30 for the 5K
@@krystleklips3459 mix your training/workout with 1500m, 3000m and 3600m, check the results.
Is weird I’m a 4:45 1500m guy and a 8km 29:30 guy and I never really ran a fast 3km or 5km because I always get injured I’m looking to break 10 mins 3km or 17 mins 5km one day 😃
Man, really envious of that trail and scenery! Great video & tips, as always!
Just clicked the like button before it even started. Sage never disappoints!
oisín spillane Yessssss
Weird brag
thanks for this sage. sub 17 is my next 5k goal, good to know the kinds of workouts i need to do. but im glad that you mentioned first of all about the mileage, because im way off on that front (averaging 30-40k), so i dont really know yet what my potential is like until ive built that up.
I've been running for 8 months now and ran a 5k in 24 minutes about 3 weeks ago. That was a pace of 4:48 min/km. I find living in the 4 minute range very hard at this moment. I'm 6' 1" and weigh 192lbs. So, I probably need to shed a lot of dead weight before I can even do 5k in 20min, let alone 5k in 17min.
I am 20 years old and my body weight is 80 kg at a height of 179cm.
I started out with a time of 22 minutes.
For the last 9 months i ran about 15 to 20 km a week mostly at an easy pase.
For me that is a 5km of around 25 minutes and in the beginning 26.30
I now have a pb of 18.53 min.
I also do weight training so i don't really wan't to get lighter.
25 days ago i ran a time of 19.38 so i am still making progress.
i am now 90kg but can only run 5km in 40mins...its been 2months since i started running
Great video ! Just got 17’48’’ in my last 5k! Would love get under 17 but it will take time ..... and dedication !
Once you get under 18 minutes, improving your time becomes way harder.
Man, I so need to get out of Florida. All my runs are an hour or more and all I see is flat flat flat. Can't wait to run in the mountains. Love your videos brother. You're a beast.
Winston Smith's Neighbor
I’m dying to know.
Did you ever get out of Florida?
@@fastinradfordable! You may not remember me, but we ran together at Lipscomb. I also am dying to know if Winston Smith's Neighbor ever got out of Florida, man : )
These videos are such a big help to me. Currently I'm a 23:12 5k runner (I'm a freshman in high school) and by my senior year I want to get a sub 17 (maybe sub 16?). My weekly mileage is around 25 mi/week so I know i have a lot of work to to but I'm staying hopeful that I can someday do well at my state meet and get into my dream college. If it weren't for these RUclips videos I would have know idea how to train myself and honestly I probably wouldn't even be a runner rn. Maybe in 3 years I'll update this comment with how my high school journey has gone. 😁 Anyways good luck to all on your running journeys and best of wishes!
Dude I’m in similar position last week I ran a sub 22 sophomore year (first 5k ever) and trying to get sub 17 by senior year
@@yourplug4399 Nice! I completely forgot about this comment. I'm a junior now and I just recently got a 19:16 and I think sub 17 could happen next year. I had my first good summer of training ever and it's helped so much, if you're wanting to improve thats definitely the biggest factor. Sub 22 though after your first meet is good you can definitely get under 17 with a couple good years.
Thanks Sage! My team of girls from Girls on the Run and I are running the GOTR 5k on December 3. I love your channel and appreciate your valuable advice. 🙏🏻 I use it to teach my girls the basics!
I love how your brain handles numbers-while-running, it's just like mine, conceptually we got it but the figures we say arent always what we mean!!
I’ve never truly realised how great your videos are ( because I’m really impatient and I thought they were too long lol 😂 ) however, now I watch to the end and try to take in the information the videos really help me!
I’m 13 years old and my 5k time is 16:50, I ran this time before watching your video but I reckon that I could run a 16:30 now. Thank you very much!
This gotta go into watch later, so I can watch it again when I get to that speed
Could you do a training talk on how to estimate what pace is achievable to race at based on training times and previous times, without trying to run to fast/ambitiously and burning out? Love the videos
I have districts and I’m trying to sub 17 to go to states. This week I hit a lot of these times you r stating. God I hope I go to states
Hope it went well, God bless
Evan Kimbell it did not happen but tomorrow I have a race and I’m going to sub 16:30
@@MasonShirey1 wow awesome! Hope you get it and go to state finals!
Still wishing luck from the future
@@MasonShirey1 howd it go
Thanks for including metric units in your videos.
Kris Hardy Well in the U.S. we often use metric units for races, it's pretty stupid when people talk miles because more often than not we use metric.
Thank you for this. I have a 5K run on 26th November and am slowly preparing for it🙏
That's my birthday :P
FastCubeMaster my birthday too!
Is it footlocker
Loving these sub 5 and sub 17 vids man keep em coming
I like this format better for your training talk, Sage. Either while you're doing easy runs or maybe indoor activity if the weather is not good for shooting outside. Keep up the good work!
Great advice Sage and perfect timing, just coming into cross country season. I'm not going to get anywhere near 17mins/5k but the idea's for workouts are great. Thank you!
I am 20 years old and my body weight is 80 kg at a height of 179cm.
I started out with a time of 22 minutes.
For the last 9 months i ran about 15 to 20 km a week mostly at an easy pase.
For me that is a 5km of around 25 minutes and in the beginning 26.30
I now have a pb of 18.53 min.
I also do weight training so i don't really wan't to get lighter.
25 days ago i ran a time of 19.38 so i am still making progress.
Hey Sage, the toing and froing between miles and kilometres never leaves you ... It´s so nice of you and it feels so hard at the same time watching you struggling with all the conversions while running and trying to deliver all the data and figures in both ways ... Be proud of competing internationally (and your international audience) and accordingly just stick to international standards and finally get over the miles, why don´t ya!? It´s a relief and will quiet your mind ;-) Vid great as usual!
thanks Canaday ... quality direction ... a few months ago smashed my first sub 20 5k using your tips ... had never done before in my life ... here is next goal 🙌🙌
did 18:30 for my sub 20 ... after increasing mileage and just a few Track workouts with hills for my distance stuff ... didn’t get injured and 💥 Bam - sub 20 level achieved.
Great videos and maybe catch you in Boulder one day!! stuck in Australia 🦘 at the moment 😬
Ran a time trial last night.
Last year I struggled to run 18:30.
Last night I popped off a 16:57 time trial.
Long way to go for a PR of 15:39.
But I cut the distance in half :)
It’s harder to go fast the older you get.
Put in more strength workouts and keep working on mobility. Really get a gym routine in maybe 2 a week.
Thanks for all the the tips Sage. It motivates me to go out there and run, I always watch your videos.
Wow! those workouts are almost similar to the ones I had in high school. They do work!!! I ran 15:36 once I implemented some more mileage too.
how much mileage did you run to get to 15:36?
Thanks for your tips. Broke the 20 mins mark after 2 years of running. Doing more mileage this year. Let's go!
I’m a short, fat, 50 year old guy that just got into running a year ago. I just did a 5k in 30:50 but I had better times in training. I got frustrated because I started the race at the beginning and people were passing me left and right. Lesson learned. From now on I’ll start at the back so I can be the one passing people.
Exactly what I was looking for Sage. Thanks for the info!
I really, really appreciate that you're taking the time to throw your expertise and experience out there, even though with video's like this you're aiming at a different crowd than the standard 'start to run' vloggers out there 👍
This is about how I do my workouts, with a PB of just underneath 17 minutes. A tiny less volume and a bit more reps, but the pace is spot on.
I went from 19:20 -> 17:20 from march (beginning quarantine) until now, i hope to break this barrier with your advice, thanks!
Great advice Sage, much appreciated, this is exactly what I will be targeting from the summer onwards next year!
Great info! I really appreciate the effort to convert from miles to kms.
today i did my first test on 5km, never tried before that distance . 17:19min :D
Peace be to you! I've gotta try THIS! I don't know if I can accomplish it at 50 years old. However, I can give it a try. A sub 22 would be AMAZING for me!😀 I would like to have a faster marathon time also.
Great video. Presently at 80km/week, 5Ks in the spring and a marathon in the fall. I’m a wee bit slower than 17 min, and I don’t have a coach, so I am trying to figure this all out by myself. I am fascinated by the concept of “peaking” which you mention briefly in this video. Have you made/plan to make any videos about peaking? I would especially be curious to find out how many “seasons” you would generally go through in one year and if you would peak only once in a season. That and whether you include base training and/or rest weeks between seasons.
My PR is that I can keep 4:35-4:40" for 30 minutes running.
Basically. I run 5 days a week.
Mon: Easy run. 7.5km pace 6:30
Tue: Tempo run for 30" target pace 4:40-5:00
Wed, Fri: Easy run 8km pace 6:30
Sat: Long run 18-19km pace 6:30 (building up to 25km)
Total: 50-55km per week
What should I do to increase mileage/km per week? Should I add one more run or run longer? Running really takes up my time.
I was trying to add more km for each run but I got injured and have to take one month off.
Don't do more mileage.
Work on the quality of you workouts replace one easy run with a workout like 5*800 @ 4:30 km/min pace thats sub 3:36 for 800m work your self to 3:30 and take it.
Later you can do 4 or 5*1000 at 4:10-4:05 pace
I enjoy your videos! Specially that you give conversions to kilometers! Hi from Guatemala!
for the 20 minute tempo run, I assume you run easy 10 minutes before and maybe easy 10 minutes after the 20 minutes at 80% effort?
Yes
I prefer a 20 minute warm up and cool down jog myself. How much warm up and cool down you need varies from athlete to athlete.
Mike O'Rourke i do 85% effort for 20mins without warmup 3 times a week and 7 mins cooldown, this guy is taking it too easy
How you doing bro. I'm from Brazil and run 6km 4 days per week . I never didn't 17min in 5k. I need training harder with workouts 400 or 200 repeats. Thanks coach sage. It can help me to run efficiently
I'm a fat dude and just ran 28:51 5KM, which isn't much to you actual runners but chubby wants to participate in a 5KM race and do a sub 17minute run, it's in October so I've a good few months to train for it. Hopefully I can achieve this goal.
Haha, "slow long run" at 4:50 pr km....
"5min, if you have to..."
States for xc in my area is around sub 16:45 I was 30 seconds away last fall and I only have my senior year to reach my goal of states. I will go all out this year to reach that
Great video Sage. And you did your homework on mile/km conversion! :-)
Thank you for you Channel, I enjoy watching it a lot. What weekly mileage would you recommend for a female aiming to run 5 k in 21:20? (And in general are the reccomedations for mileage and types of workouts the same for males and females?)
Thanks for the helpful advice! I just started training for 5K race. Impressed that you’re filming while running. What device did you use to record?
My first 5k was a 15:40 timed trial. I actually kicked in several times.
Sounds off to me.
I run 17:30 5k, but I only do intervals, pretty much never do long run. I guess I might improve drastically if I start to do that!
Ironically, I can do intervals of 5x 3:15 with 2 minute intervals, but can't break 17:30 in an actual race.
What kind of runs do you do weekly? I hate long runs.
How many easy or normal runs do you do?
Might replace on of your 1000 reps with 5 times 200 @38-36seks 85-90% effort.
Do long runs they don't have to be super long. Start put with 6km easy and the pick up the pace for 2km to 4:30 and the next 2km 4:15 then end it with 3km easy run at normal pace.
Might do a second effort day each week either 6*800 @ 2:45/40 threshold or tempo runs either 3km sub 3:55 pace or 5km sub 4:10 pace. 3 km warm up, 2 cooldown.
You can also take part in adjacent distances of 3 and 10 km or 2 and 6 miles
🤳🏼Go Sage go go! 💪🏼🤳🏼
This is just what I needed!!! Thank you!
Haha, I’ve run there before! Boulder is so beautiful.
started running a month ago and did my firs race got 21:09 5k and i was so tired on a flat course. it’ll take me a long time to get sub 17
Wow amazing... I ran already 8 month still pb 26 minutes.
I really want to do this. I just hope there will be a cross country season this fall
I gotta train for the marines so we gotta get a good time
@jack Kelso max pull-ups max crunches ez run errah marene crops
He held this camera so straight while running
Thank you Sage. I might give this a go!
Sage what's your thoughts on youtubers starting running as adults and running sub 15??? could of been pros or something else??? I don't think I could break a sub 17 and broke a sub 18 a long time ago I do have more time these days to train but I have always thought 5k are the hardest to get right Thanks for the tips Sage.
Thanks Sage!!
Great video Sage , question I have is can anyone run a sub 17 with the right training or is there an element of natural talent? Myself I'm running about a year now properly (ie getting out at least 3 times a week ) average about 50km a week , got my 5k time down from 22 mins - 18.30 , I see guys winning parkrun in 16:xx I don't know if I'm naturally talented enough or too old now starting running late in my mid thirties .
Well don't doubt yourself or think about talent, that's step #1. Those thoughts are toxic. Sub 17 should be doable by pretty much anyone who is healthy (and not literally elderly - 65+ maybe), just need to train intelligently, put in the volume of work necessary, and do it consistently over time. peace.
Eoin talent does come into it but if you are doing that off 50km per week you'd obviously go faster off 50mpw providing you did it gradually abs didn't get injured. Are you in a running club? That's my No 1 recommendation.
Don't worry about anyone but yourself and your pbs. Just work on keeping improving.
Talent does come into it but you've not exhausted yours.
Some good tips on this video.
If you've already gone from 22 to 18:30 in only a year you should be able to do it. Best way would be track workouts (6 x 800, 12 x 400 etc) to build speed. Just adding miles will NOT make you faster, you need to go beyond a sub-17 pace for some workouts. My best advice (and the most challenging that I've done) is to do Mile repeats 6 x 1 mile at your target pace with 3-4 min rest between. If you can hang on to your target pace consistently for each mile you will achieve it for a 5K.
Look up Danny Goodman from Pensacola Fl. He is 44 years old. He runs a sub 16 5k, sub 33 10k...his stats are impressive all the way through a marathon. His trick? Runs 70 miles a week. Just easy runs intermixed with tempo.
He did not run in college either. Started in his 30’s
Hey Sage (and anyone else maybe reading this), approximately how long should we follow this program until we try testing for a PR? More specifically, about how long is the training from the point right after one builds up his/her easy mileage until the PR day (or race day)? Thank you so much! And I love all of your videos!!! Keep it up buddy! -Andy
2:15 My 5k PB is 16:22 but my easy pace is still between 5:20 and 5:40 per km.
Always Helps 🏃🤘
Thanks great video - super informative.
Thanks sage that's what I will do cheers
Alright now I can move on to the sub 16 video
I need to be able to run like that but also be able to trap bar deadlift 400 lbs. Any tips and ideas on how to balance this kind of running with strength training but not getting too heavy? I also need to swim 1500m for time, about 32 minutes at the slowest...
Great video. I recently ran my first sub 19 5K a few weeks ago, but due to a bad leg over the last 10 months or so my mileage has been limited to around 15K each week. Do you have any advice for how to get my 5K time down further, despite not being able to clock in big milage and many long runs?
I started running 4 months ago. And what I can say to you is that if you want to improve introduce track speed running. Intervals, 200 400 800. 1k 2k , threshold runs of 3-4k. Sone strength workouts, either weights or hill runs, preferably both.
My first 5k was 21.20 in July. Last 5k was 17:30.
Mind you i smoked for the last 10 years and haven't done any sports the last 5 years!
sir may u provide me foods to eat before running 10km for 1hr time?
My PR is 17:27 (with Jello legs at the end) I ran 5*1000m today at 3:18, 3:21, 3:21, 3:20, 3:16 do you think I can break 17 at Nike regionals in 2 weeks it's my goal
How’d you do
I’m at around that time too, I had a 17:23 which is good, but I have to drop 40 seconds if I want to make highschool states
this is what chi running teaches too.. do you think it can be counterproductive to start with intervals to early(first 6 weeks) if one has not been running for a couple of years..?
Cheers Sage, great advice!
Well I normally train twice a day. In the morning I do 2.5k warm up then interval training then 2.5k jog to home. Then in the evening 10k tempo run.. I might do an ways run once a week. I don't take days off. I play football on Sat morning and that's my "day off". guess 1k interval training might be more effective ? I also do hill runs.
That's overtraining you should be able to run sub 16:10 .
Great advice!
Any tips for a young high school runner that is struggling to break 1830 threshold?
Awesome tips as usual, thank you! Also, what kind of magical camera setup gives you that smoothness while running??
it's a GoPro Hero 6...shooting 1080 at 60fps...no other gear!
Vo2maxProductions Thank you for replying! :) That is great, I'll have a closer look at that camera, this is impressive.
I'll also work on my 5K time today :):)
Sage, are you advising on active or static rest between your intervals?
I've been running for years and my "race" pace is 5min/km :)
my fastest record is 45 mins for 5k ...may follow your method..thank you ..
Hi Sage. Long time viewer here. I have recently moved to China and there seem to be races every week or two which I can never resist entering. I figure I have to forget about training specifically/preparing/resting for each one and just go with it, enjoy them and use the races as my VO2 max workout each week. All great. But do you think this is a good long term strategy to up my game? As it stands I feel faster than ever.
Tom Doney same here too, but the polluted atmosphere in China makes breathing more difficult when you're gasping for O2
I have 45-50 min commute by bicycle each way, 5 days a week... does that count as base building? What HR zone should I target for those commutes on the bike and should I do other long runs on top of that?
Please fix the link to TRAINING PLANS. Thank you.
Mans didn’t even break a sweat
I ran a beat of 22:07 as a first year in cross country and didn’t really have a background in sports is this good
Thanks coach
Improving time is so hard once you start running under 18 minutes in the 5k.
felt like i just ran a 5k watching this
Estaría bueno si podrías hacer los subtítulos en español miro todos tus vídeos saludos desde Argentina 👍🏻
Thanks for the tips. You mentioned that you should introduce 1K intervals 4-6 weeks prior to race day. Do you just plug them in into the training plan, or do they come in to replace another workout like for example tempo?
Those are the main effort for the last 6 -8 weeks. Those 1km repeats are a very demanding effort consider a rest day after those.
You do one of those workouts per week and another threshold workout which is less intensiv.
Sage, what if you only have 1 month and a half of training, and your starting right under 25 mind, going for sub 22?
Where can I find the playlist you are talking about in this video?
150k a week = 93 miles a week for a 5k? If you have talent, but if you don't, you need more (2:27 to 2:32)? So are you saying the average non-talented person will need 100-120 miles a week to do well in the 5k?