@@ArunManorieasy.. you run 3 minutes per k and then you run some more 3 minutes per k for about 5 k.. then you kept the 3 minute per k pace for 5 minutes
I've only started running in the last few months and my 5k PB is 23:30 so these speeds are almost unfathomable to me! Nicely done, look forward to more videos in the future
I just started running, like literally a week ago lmao, i would probably take at least 30 mins, probably more. If i ran all out i couldnt even hold this pace for 500 probably.
when i started running as a freshman my time was 23:20, in just a year i dropped it down to a 18:50 then a 17:19 then a 16:55 PB my senior year. my mile was 5:10, 5:08, 4:50, 4:32 (my last year id gotten a new coach who wasn’t focused solely on running for distance and incorporated a ton more speed workouts into my training which helped a ton)
@@APKZ04 I started running recently and my pb is 30:20. My actual PB is like 12 years old from when I was 10 at 24:50. I remember feeling so slow doing that time but now it seems impossible lol
Running has really helped my weight. While I was still a normal weight, I was getting towards the key ratio of waist being 50% of height. I've since lost 3.5kg (8lb). The other thing I've noticed is how much my resting heart rate has fallen. Just keep at it - run regularly and focus on time running not how quickly - better to spend 40 minutes jogging every time and just go a bit further each time. I probably run for about 2 hours a week in total, but that works for me.
Just did a local race with my buddy, it was just over half a marathon at 22,5k. My buddy had a goal of getting sub two hours, the absolute legend did a 1:59:59.
Ye same for me, My record is 20:07 wich is ridiculously close. I feel like I have it at this point but Idk when I should do an all out 5 km again. Edit: I got 19:47 min for the 5 k yesterday! Smashed my old record.
@@alfredberggren5985 looks like my comment got removed because I put a link, but look up parkrun, it’s a free weekly run on Saturdays, it’ll motivate you to run faster when you’re competing against others, i am sure there is one near you.
If you want to go faster, you should do some hour hard efforts, 90%, at least 1 a week. Plus long runs at a steady pace. Oh, incase your wondering, I was still able to break 15 mins in my 40's.
Yesterday I had a 5k race and my expectation were to run sub 18, slow I know I’m working on it, and as the race started I went out strong with the first mile being 5:30 and the second 5:34, to me running sub 18 was a stretch but as I came past the second mile, sub 17 started to pop in my mind which up until that point I thought wasn’t even in the picture, but then something terrible happened, the race volunteers didn’t set up the course right and I ended up stopping for about a whole min because there were two paths where I could have gone and no arrows to give me direction, another runner soon caught up to me and he actually knew the course from previous years and I went with him, ended it in still 17:50 2nd place overall but now I’m so disappointed because sub 17 could have been considering I was right on first place and he ran a 16:12.
@ well when I say slow I mean slow compared to where I would want to be at. The week after that I ran. 10k with the first half being 1806 and second 1906 which was fun but disappointing in the time
I did it in 8th grade bc my team didn’t have enough but my middle school had plenty to I had to run up and I wasn’t asked that until 30 minutes before race😅😅. And that coarse was horribly hard since it was wet and humid and over 100 degrees out there with constant up and down climbs😢😢😢
I'm going to need some advice. I started running about 6 weeks ago (1st ever year of XC) and I just had my first meet ever and I ran a 19:18 on our hardest course of the season. My goal is sub 18s by the end of the season but I'm not sure what the best way of training is. Any advice?
Christ ben, that is serious fitness. I'm trying to break 20 mins for 5km. My 5k time now is 22 mins. With structured training and speed work (I know everyone is different) how long do you think till i can get sub 20.. 6 months??
Every distance is tougher. People who run sub 3 marathon run ca 18.5 min 5k and ca 39 min 10k as their PB. So they almost run at the same pace for double the distance. 10 k is even tougher. But for half and full marathon they go a bit slower pace.
5K is really tough because you are running closer to building up lactate. 10K is getting tough because it is more then twice the duration and youvcan feel lost from time to time.
Ben I know I’m a bit late but what is the name of the running shorts you wear in this video, looking for Christmas presents and really like the look of them. Would be appreciated if I could get a reply
Is a negative split less effective when you're this fast and short distance? 15 minutes of running sounds like you don't need to worry about pace and fatigue as much. If I do a 5k then I need to go negative on the first split so I have energy to hit target pace in the mid-race
@@paxundpeace9970 yeah that's where my mind sits too. I personally always struggle to discipline a negative split, but the better I do, the better my results.
I always find myself stuck at tempo or threshold training pace in the 3k & 4k (likely myself asking wtf was I thinking signing up for a race) but find the race pace again on the 5th kilometer. Any recommendations to overcome the “lazy slump” in the 5k?
Explosiveness of motion, long distance you want to conserve energy in an aerobic effort, so your cadence will turn around 180 steps/min on average, whereas sprinting it goes to like 240, and you pump your arms waaayyy harder for sprinting.
Technique is very different and running style. Sprinting is really based on strength and power. Elite sprinters push down with 4 times the bodyweight. Distance running is all about efficiency and endurance. Sm
My PB is 17:33 i can't even imagine a sub 15 5k.....only been racing 18 months but with injuries the last 6 months its like I'm starting all over again 😭
Absolutely, it's normal as if you are doing anything other than an easy run (whatever that may be for you), then nasal breathing alone likely won't bring in enough oxygen. I think learning to relax your breathing as best you can is the most vital thing.
Great job! Back in my track days i used to be a 14 minute guy. Man these days i'm struggling to run a sub 17 minute. Then again imagine carrying 35kg extra muscle😂
"Who would have thought running a 5k would be so painful?"
Almost everyone that ran a 5k
The most painful race distance imo. I'd rather race a marathon instead of a 5k.
5k is tough. Feels like I'm sprinting the entire time 😅
Painful than HM
Lmao
Youre mad!😂 @@crystalsinghmarketing9827
Yep last 2 times I did all out 5ks the last 2 k you feel like you want to vomit from how much you have to breathe
The other day, I tried a 3-minute pace. I managed to go 500 meters before I felt like I would lose consciousness.
🤣
3 min pace is what I do my 200m repeats at...
How can I maintain 3 Min Pace
@@ArunManorieasy.. you run 3 minutes per k and then you run some more 3 minutes per k for about 5 k.. then you kept the 3 minute per k pace for 5 minutes
@@ArunManoriyou have to add interval runs to your training, run 300-400 metres at that pace take a break and try again
And kipochoge would run the whole marathon faster than that 3min/km pace. Mind blowing
I'm impressed with the depth of the competition, so many strong runners around you.
thats every race everywhere suddenly 20 kenyans show up in the local park you've never seen 😂
I've only started running in the last few months and my 5k PB is 23:30 so these speeds are almost unfathomable to me! Nicely done, look forward to more videos in the future
Thanks, all I’ll say is when I started running 5 years ago my 5k pb didn’t look to dissimilar to yours 👊🏻
I just started running, like literally a week ago lmao, i would probably take at least 30 mins, probably more.
If i ran all out i couldnt even hold this pace for 500 probably.
Man my 5k was 42 min
when i started running as a freshman my time was 23:20, in just a year i dropped it down to a 18:50 then a 17:19 then a 16:55 PB my senior year.
my mile was 5:10, 5:08, 4:50, 4:32 (my last year id gotten a new coach who wasn’t focused solely on running for distance and incorporated a ton more speed workouts into my training which helped a ton)
@@APKZ04
I started running recently and my pb is 30:20. My actual PB is like 12 years old from when I was 10 at 24:50. I remember feeling so slow doing that time but now it seems impossible lol
That's actually insane, i can run a 4 minute 1 KM, and feel like dying after that
Congrats. Hitting your goal is always a great feeling
As a new runner who's overweight and smokes im here doing 11 minute miles. I'm doing a 5k next month and ill be glad if i come in under 40 mins
Running has really helped my weight. While I was still a normal weight, I was getting towards the key ratio of waist being 50% of height. I've since lost 3.5kg (8lb). The other thing I've noticed is how much my resting heart rate has fallen.
Just keep at it - run regularly and focus on time running not how quickly - better to spend 40 minutes jogging every time and just go a bit further each time.
I probably run for about 2 hours a week in total, but that works for me.
Smoking gives you an extra boost
Just did a local race with my buddy, it was just over half a marathon at 22,5k. My buddy had a goal of getting sub two hours, the absolute legend did a 1:59:59.
And what'd you get?
@@ZaneLoshe2:06:26 i believe
@@wensow Why would you tell about your friends time instead of your own?
Awesome result!
Thank you! Cheers!
Excellent time
Good running 💨🔥🔥🔥
Awesome congrats!!
Good job Ben, keep up the good work!
Thanks bud 🙌🏻
that’s crazy! keep going bro I love your content
Congrats, I just ran a solo 14:59 on the track two days ago!
I think running in the track is more control run.
Brilliant
@@janty962 yes thats right! But 5000m on your own aren‘t the easiest :D
@@lukehuehn true😅on sunday i will try to do 5000 on yhe track i wonder how i will do🤣
Spinning around the track on my own and get dizzy🤣
Congrats man. Sub 15 isn't easy. Props.
Damn!
Me thinking running a sub 20min 5km was an accomplishment.
Well. I just pretty much started to run long distance.
I am a hurdler.
Well done! 🙌🏽
This is indeed an accomplishment. It's my goal to do a time like this. Lucky you man.
It’s the 20 min that’s elusive for me lol
Ye same for me, My record is 20:07 wich is ridiculously close. I feel like I have it at this point but Idk when I should do an all out 5 km again.
Edit: I got 19:47 min for the 5 k yesterday! Smashed my old record.
@@alfredberggren5985 oh wow so close, is that in a parkrun, mine is 21:25 last year and I haven’t been able to get that again lol
@@BilalOz2012 I’m sorry but what is a park run? 😅
I ran outside if u mean that. I always run outside
@@alfredberggren5985 looks like my comment got removed because I put a link, but look up parkrun, it’s a free weekly run on Saturdays, it’ll motivate you to run faster when you’re competing against others, i am sure there is one near you.
@@alfredberggren5985parkrun is a run organised by voluntary helpers, each saturday, at 9:00 am (in my city at least).
Great job mate 👍
Amazing!!!
I only do 3-min pace when my GPS does not work properly 😅🤣
Bro you're a beast. If You did this in my city and you would be number 1, good job. 👍
👏👏👏👏💪🏃♂️♥️ crazy work.
That’s insane😱
If you want to go faster, you should do some hour hard efforts, 90%, at least 1 a week. Plus long runs at a steady pace. Oh, incase your wondering, I was still able to break 15 mins in my 40's.
What’s your weeks running plan
10k is arguably even harder. 5sec/km slower for 2x longer. Km 7 and 8 feel like going into a coma
You're absolutely right! The 10k definitely pushes the limits, and those middle kilometers can feel like an eternity.
I battle to stay under 24 monutes!
This guy is on another level
It's amazing that for the world record time for marathon at 5k splits is even faster than this....and u have to run at least 8x the distance!
Well done very impressive. My best time is only 19:38 but I'm kind of glad I was able to run a sub 20min 5k
Is only 19:38. That ain’t slow my guy
so that's how it's done THANKS!
Yesterday I had a 5k race and my expectation were to run sub 18, slow I know I’m working on it, and as the race started I went out strong with the first mile being 5:30 and the second 5:34, to me running sub 18 was a stretch but as I came past the second mile, sub 17 started to pop in my mind which up until that point I thought wasn’t even in the picture, but then something terrible happened, the race volunteers didn’t set up the course right and I ended up stopping for about a whole min because there were two paths where I could have gone and no arrows to give me direction, another runner soon caught up to me and he actually knew the course from previous years and I went with him, ended it in still 17:50 2nd place overall but now I’m so disappointed because sub 17 could have been considering I was right on first place and he ran a 16:12.
"slow" 😅
@ well when I say slow I mean slow compared to where I would want to be at. The week after that I ran. 10k with the first half being 1806 and second 1906 which was fun but disappointing in the time
I can run 3 min pace in my dreams😂😂😂
Would you make a video about recovery from injury?
Sir what is the training plan for sub 15 min please
Well done Ben,awesome running style
I did it in 8th grade bc my team didn’t have enough but my middle school had plenty to I had to run up and I wasn’t asked that until 30 minutes before race😅😅. And that coarse was horribly hard since it was wet and humid and over 100 degrees out there with constant up and down climbs😢😢😢
congratulations. I’m running 18:59 now, only 4:01 to shave off 😅
As a 800m (1:52) runner the 1500m was a long distance 😅
I'm going to need some advice. I started running about 6 weeks ago (1st ever year of XC) and I just had my first meet ever and I ran a 19:18 on our hardest course of the season. My goal is sub 18s by the end of the season but I'm not sure what the best way of training is. Any advice?
Thats very good running
Would be amazing to see more claiming crosses, and other technical bits, pure class!
Very well done! Good luck in Berlin
Thank you! Fingers crossed :)
Christ ben, that is serious fitness. I'm trying to break 20 mins for 5km. My 5k time now is 22 mins. With structured training and speed work (I know everyone is different) how long do you think till i can get sub 20.. 6 months??
this is so true.. i didnt even realize how hard 5ks were until i raced a 10k and i was like wow.. that was so much less stressful
Every distance is tougher. People who run sub 3 marathon run ca 18.5 min 5k and ca 39 min 10k as their PB. So they almost run at the same pace for double the distance. 10 k is even tougher. But for half and full marathon they go a bit slower pace.
I found 10k worse than 5k or Halfmarathon.
For me 10k is the worst.. almost as painful as 5k but double the distance. It was hard from 3k on and I was dying from 6-7 k till the end
5K is really tough because you are running closer to building up lactate.
10K is getting tough because it is more then twice the duration and youvcan feel lost from time to time.
I have 17 Min. for 5k now, am going to try 16 Min.😅
Ben, im a 3km- 5km runner. Primarily. (The odd 10k) what shoes do you think are the very best for 3km-5km all out races ?? Thank you.
Ben I know I’m a bit late but what is the name of the running shorts you wear in this video, looking for Christmas presents and really like the look of them. Would be appreciated if I could get a reply
Is a negative split less effective when you're this fast and short distance? 15 minutes of running sounds like you don't need to worry about pace and fatigue as much.
If I do a 5k then I need to go negative on the first split so I have energy to hit target pace in the mid-race
Even more i would say it's diffcult to fix it uf you get the pace wrong.
Burning all matches early is killing you after 2K.
@@paxundpeace9970 yeah that's where my mind sits too.
I personally always struggle to discipline a negative split, but the better I do, the better my results.
I only ever managed 16.04 on the track. A tough distance.
I always find myself stuck at tempo or threshold training pace in the 3k & 4k (likely myself asking wtf was I thinking signing up for a race) but find the race pace again on the 5th kilometer. Any recommendations to overcome the “lazy slump” in the 5k?
You need to run a flying 400 in
Yo Ben what was your first 5k time when you just started running, if you don't mind me asking?
How do is adjust my pacing if I’m two MINUTES down in my first kilometer😅
1600mtr runners can take creatine good or bad?
creatine is good for every situation. Just make sure you're consuming enough water with electrolytes,
How long have you been running and how old are you now?
❤🔥🔥🔥
I can get 3 minute pace for 800meters while wanting to die lmao
Our best club runner was a 15 flat 5km runner, also 2 : 23 marathon, 31 flat 10 km runner. My best was 17 :45
how do long distance technique differ to sprinting?
Explosiveness of motion, long distance you want to conserve energy in an aerobic effort, so your cadence will turn around 180 steps/min on average, whereas sprinting it goes to like 240, and you pump your arms waaayyy harder for sprinting.
Technique is very different and running style.
Sprinting is really based on strength and power. Elite sprinters push down with 4 times the bodyweight.
Distance running is all about efficiency and endurance. Sm
Minimum 3 years of very regular running for doing that. In my opinion at least maybe it’s more, it all depends on base physic condition.
Would say this matches it well. Still most people would even struggle to reach sub 18.
how much would having an entirely flat 5K up your time?
This course is very fast so i reckon only a few seconds :)
How can I maintain 3 Min Pace 😊
Training
What pace should i do i do a 10 k under 40 minutes?
Run
@@ZaneLoshe 🤔
Wow twice as fast as me pretty crazy
What if my PR on 1 km is slower than 3 min, there is no way for 15 min for 5 km for me ( pr is 16:29)
That's so strong
Nice Ben.
for people who dont know thats 20km an hour
That’s nuts
Or marathon pace for Olympians :)
@@jepulis6674not just Olympics
Major Marathon like Chicago London or New York and off course Berlin are the most important each year
W Ben
Im so glad my local club's best run like 3:40/km at best😂
My PB is 17:33 i can't even imagine a sub 15 5k.....only been racing 18 months but with injuries the last 6 months its like I'm starting all over again 😭
All part of the process, sure you’ll come back even stronger!!
@@BenIsRunning 🙏
i js ran a 20:37 yesterday :)
hope i can run that fast.. my per kilometers is only 3:50-4:00
Keep up the consistent training and no reason you can't. I was a 22minute 5k runner in 2019.
And do the sub 15min x 8 times in a row with no break... to be a top marathon runner.
8 (+2.2K) times in a row and you would barely qualify for World Championship
Wow 15 minutes😮
3.06 slowest😢😢😢
IV done a 5k in 14 mins on the dot
Is it ok to run a 5km
And breathing in the mouth during the run
Absolutely, it's normal as if you are doing anything other than an easy run (whatever that may be for you), then nasal breathing alone likely won't bring in enough oxygen. I think learning to relax your breathing as best you can is the most vital thing.
The comments are awsome 😂 I just started preparing yesterday, for my october run 7.7k, by the comments I concluded I wont make it through 2k😅
🎉🎉🎉
Split shorts not high enough, otherwise good effort!
my fastest 5k is 17:47 but im u15 so i can still get better
What shades are you wearing mate ?
Please show me a typical week to a T. I have this goal
Please
Benis running
Adidas carbon shoes 😀
Easy peasy
Damn son
Whats your heart rate like doing an all out 5k?
5-minute pace for 500m is my limit and the rest 4.5k is walk and run😂
I’m scratching my head on this. You ran an elite time sub 15 and still lost the race! Must have been running with an elite running club? Great job 👍🏻
Biggest park run in London. Every hitter in the city there.
What's your 1km pb?
1500m kills me more
You run that faster than people run 2 miles
You know.. I’d be pretty happy if I could run a sub 20:30
the most insane thing is that this is a little slower than world record pace for the marathon
I think my 1k pb is 3:08 lol rip
Better than mine. (3:18) but that was in October tho
Great job! Back in my track days i used to be a 14 minute guy. Man these days i'm struggling to run a sub 17 minute. Then again imagine carrying 35kg extra muscle😂
Want is max heart rate you are looking at?
Well done