1km repeats really helped me, although in the recoverys I slowed down the pace for 2 mins rather than have 1 minute (complete rest?). I found the same workout worked well for 10k too, between 6-8 reps.
That's my current goal, right now I can do something around 23-24 minutes I think. Started running again 2 months ago, my week consists of three easy 7km runs (one of those runs is parkrun which I sometimes go quicker like tempo run, progressive run or fartlek) plus one long easy 20km run. Already seeing noticeable improvement in my speed/heart rate; those long runs are hugely beneficial I must say. Also started incorporating some strength training too. Will be including hill session and an interval session soon. Just need to keep it consistent week in week out 🤞🤞
My most common interval workout is 3x1 mile at my 5k pace with enough recovery to get my heart rate down to 120 (usually 2-3 minutes), during the race I can eliminate those rests and usually run about that pace. I did that in preparation for a triathlon, running 8 minute miles, and in the triathlon I managed to run 24:14, which was my 5k PB!! Everyone has to find the workouts that work for them, of course I only did this once a week mixed in with other runs, but everyone has to do all kinds of runs and find the interval/threshold workouts that work the best for them. I liked the mile repeats because they're just short enough to withstand, but they're still realistic to race conditions and you get to work on mental toughness to keep pushing through the pain, especially at the end of that second mile and during a good part of the third one.
It took me 10 months after going sub 20 to go sub19! My training wasn't crazily consistent so you can definitely do it faster! Hit 18:55 a few weeks back, feels insane to see an 18 at the start of my 5k time.
Well done on sub 19! I went from 27:40 to 19:46 in less than a year and I’m so so happy! I’m sure more pbs await for you, and thanks for being so supportive!
I got 16:21 but I had to run 120 miles a week even some 140s and a 160 and I even raced it barefoot to be lighter lol I'm useless at running if I don't run the miles and should be running way faster for that mileage but I love running so it's all good
Hi Nate, what is your age ? When running 120-160 miles per week are you having rest days? What was your 5k progression ,were you generally alot slower than your 16:21?
@@PaulWashington.. 1 rest day a week. Age 33. Summer of 2018 I did it then went back to 90mpw. 5K was 24 minutes age 27 and quickly dropped to 20:15 age 28. From there I took a minute off every year until 2018 I was 16:53 road 5K and 16:21 track 5K (barefoot kinda cheated without shoe weight). Since then I can run 16 min 5K off 70 miles a week anyways.
I just ran my 5K PB this Wednesday in an event. 21:56, from a previous best 23:35. Sights are set for sub 20. But then again, I also want a sub 45 10k and a sub 1:45 half. Pity you just can't focus on everything 🏃
@@zjcollins90 Nice that you asked😊 5K now at 21:44 (ran during a 10K) which was 44:12, HM now at 1.43:15. I ran a HM in the 1.40s but it was 300m short. So basically one year later all boxes ticked🏃😀
Even if…… the suspense at the end is killing me!
Even if...... running a 5k PB is hard. They tried looping the video I think
1km repeats really helped me, although in the recoverys I slowed down the pace for 2 mins rather than have 1 minute (complete rest?). I found the same workout worked well for 10k too, between 6-8 reps.
That's my current goal, right now I can do something around 23-24 minutes I think. Started running again 2 months ago, my week consists of three easy 7km runs (one of those runs is parkrun which I sometimes go quicker like tempo run, progressive run or fartlek) plus one long easy 20km run. Already seeing noticeable improvement in my speed/heart rate; those long runs are hugely beneficial I must say. Also started incorporating some strength training too. Will be including hill session and an interval session soon. Just need to keep it consistent week in week out 🤞🤞
My most common interval workout is 3x1 mile at my 5k pace with enough recovery to get my heart rate down to 120 (usually 2-3 minutes), during the race I can eliminate those rests and usually run about that pace. I did that in preparation for a triathlon, running 8 minute miles, and in the triathlon I managed to run 24:14, which was my 5k PB!! Everyone has to find the workouts that work for them, of course I only did this once a week mixed in with other runs, but everyone has to do all kinds of runs and find the interval/threshold workouts that work the best for them. I liked the mile repeats because they're just short enough to withstand, but they're still realistic to race conditions and you get to work on mental toughness to keep pushing through the pain, especially at the end of that second mile and during a good part of the third one.
I’m happy cause I recently got a 5km pb of 19:46 😃
I want to try sub nineteen next time
@@danielmoscol8906 Personal best
It took me 10 months after going sub 20 to go sub19! My training wasn't crazily consistent so you can definitely do it faster! Hit 18:55 a few weeks back, feels insane to see an 18 at the start of my 5k time.
Well done on sub 19! I went from 27:40 to 19:46 in less than a year and I’m so so happy! I’m sure more pbs await for you, and thanks for being so supportive!
That’s awesome! I’m currently stuck on the 22-23 range. May I ask you how long did it take you to achieve this time?
@@paulovictornevessampaio7114 I’ve been running since September 2021 and I got my pb in summer 2022, my first 5k in December of 2021
I try to balance work, life, weather here in the Philippines. I run, cycle with no coaching at all. So far, I'm enjoying it every time I do it.
Got my park run down to a 20:49 yesterday, hoping I can get to sub 20 this year 🤞
I thought for a Short you were just going to say "Run Faster" 😆 (That was instead quick and useful.)
I got 16:21 but I had to run 120 miles a week even some 140s and a 160 and I even raced it barefoot to be lighter lol I'm useless at running if I don't run the miles and should be running way faster for that mileage but I love running so it's all good
Hi Nate, what is your age ? When running 120-160 miles per week are you having rest days? What was your 5k progression ,were you generally alot slower than your 16:21?
@@PaulWashington.. 1 rest day a week. Age 33. Summer of 2018 I did it then went back to 90mpw. 5K was 24 minutes age 27 and quickly dropped to 20:15 age 28. From there I took a minute off every year until 2018 I was 16:53 road 5K and 16:21 track 5K (barefoot kinda cheated without shoe weight). Since then I can run 16 min 5K off 70 miles a week anyways.
I just ran my 5K PB this Wednesday in an event. 21:56, from a previous best 23:35. Sights are set for sub 20. But then again, I also want a sub 45 10k and a sub 1:45 half. Pity you just can't focus on everything 🏃
how are your PB's a year later?
@@zjcollins90 Nice that you asked😊 5K now at 21:44 (ran during a 10K) which was 44:12, HM now at 1.43:15. I ran a HM in the 1.40s but it was 300m short. So basically one year later all boxes ticked🏃😀
Didn't get the first line 3 sets of 3min, 2 min,1 min???
My 5km pb is 18:26 but I can’t do long runs anymore due to heart tests how can I get faster because I’m now running 20 minutes for 5km
Recovery and run don't mix guys 🙄
What do you mean?
Is this Sarah’s next goal?
Ok
Greatt😂
Recovery run, what an oxymoron 😑
I think most people run too slow and for too long
I'm one of them