For a faster 5k, I’d recommend just doing longer runs. Start running 7-10ks regularly and eventually you’ll start equalling your previous 5k paces in the longer runs. Then Chuck in speed work to see if you can sustain your goal pace over 2-3k at the end of those longer runs. You’ll find it much much easier to improve
My PB for 5k is 35:44, and my goal is to get under 25. I know there's still a long way to go, so hopefully I'll get under 30 by the end of this year. BTW thanks for the vid!!
@@johnwolgast7753 and if you add more miles and do say 12x400m with rest periods your time will likely be high enough. Time isnt everything if you're not doing the run inefficiently.
My current goal is to get under 20 minutes, feel like I’m an impossibly long way off at the moment when I’ve run my heart out for a 22.30, so will definitely take all this on board and change my running week. Good luck to all with your own goals, don’t give up.
That's my goal too! I've run under 21:00 4 TIMES!! I just haven't been able to get under that 20 minute barrier. How much running were you doing a week to get that 22:30 5k?
Landyn Cooke-Bithrey Landyn Cooke-Bithrey that’s really good, you’re almost there then. I’ve probably been running consistently three times a week since March, didn’t have any sort of structure till about 6 weeks ago, now I do my long run 10k once a week and two 5ks (a steady one and a fast one). Just feel like I’ve plateaued a bit and feel a little bit disheartened that I can improve though tbh.
I've found have 1 person who is faster run with you if you are allowed. Have em encourage you and run with you. I dropped from 28 to 26.5 with just by doing that.
After a near two decade lay off I’ve got back into Running, I’m following a Garmin Coach 5k and this video is pretty much the exact same format. It looks like I’m doing 80-20 rule, Easy and or long easy runs 80% of the time and the remaining 20% are things like Goal pace repeats, Hill reps, strides etc. I’m loving it. I’m half way through and next week is my 5 x 1km race pace repeats 🥺 nervous!
As you enjoy hills so much mark, i have an idea for a future run event for you, "The Red Bull 400". The hill climbing is so steep that rope netting is provided for assistance
Thank you for posting this. I’ve been watching other videos on this as I’ve just started getting going with my training. This one is the best one. My goal is sub-18 5k. Right now I’m just over 20 minutes. I’m running about 40 miles per week. Thanks GTN!
Good advice, im gonna give the drills a try, definitely got the easy miles down, since races have been cancelled probably 99% of my miles are easy or easyish, tried a 5k effort this morning struggled to hold half marathon race pace
Okay, I’m 75, training for a 5K. I ran a 10k practice run yesterday-run slow but farther. Tomorrow I will incorporate the interval training in your video. At a comfortable pace I am probably at the head of my age group for a 5 k. But I still want to run faster,carefully. Good video. Even older guys can learn from your videos
@@ppmppm7010 this post is out of date. I’m now 76. Last June I was first in a ten k. But I was the only one in My age group. Then it got 105 degrees all summer. So I just got back to running two weeks ago. I ran a practice ten k yesterday. Very slow, my 5 k is also slow, but I’m Gonna run the turkey trot this thanksgiving. Then keep running to improve time. 5 k is now 45 min. Ten k is 1 hour forty minutes I had a back operation a year and a half ago, so I have to strengthen my lower back. I love to run
@@peterwhite7428 I have a habit of commenting on out of date posts but glad you're doing well. I'm 72 and just getting back to running. Gets pretty warm here in Queensland Australia but the local Saturday morning 5k park run is enjoyable and I'm hoping to get back under 30mins. I don't feel it's physically any harder but when you get to our age sometimes the mind can be stronger than the body which leads to injuries. Anyway good luck thanks for the reply
@@ppmppm7010 man you are fast. Must be the clocks run slowly down under. Ha ha. Good running man. I did twenty nine minutes when I was about 64. Don’t actually remember. I d be happy at 76 to run a 35 minute 5 k. I just got back to running but I run about 5 days a week. I ran a ten k practice run Sunday.
@@peterwhite7428 Ha ha there's lots of older guys faster than me the important thing is to keep going and it sounds like you'll have know problem with that. It's very hot here in Australia at the moment so early morning runs work for me I concentrate more on time than distance for my long runs now 80 or 90 minutes but very slow. Anyway thanks for the reply and wishing all the best for you and your loved ones for Christmas
During my xc season my hamstring started to hurt, and I didn’t think much about it because I was 14 and never really thought about injury. So it became worse after months until my state championship race. I pushed myself insanely hard and knocked off almost 30 seconds of my best time but I could barely walk the next day because of my hamstring. I’ve been in physical Therapy for 2 months now and the pain is feeling a lot better. So make sure if you feel any sign of pain, don’t be scared to see a doctor or take a break from physical activity
About the hills one, I run a hill just about every morning at my school. It’s a pretty difficult one and it has even been given the name “The Green Monster” and many people from other schools hate it too lol. It really does benefit you when you have a hill to practice on. Thank you for the video too! I’m currently trying to get sub 20 by November with a current time of 21:20!
I m 47 never did 5k until 2months ago during the partial lockdown I started training . Interval runs are actually quite good training. I m quite surprised I can complete a 5k in about 26mim. I m trying to do 25min which might be pushing it a bit for some one who didn't like running
thanks for your tips if never been a runner. started last year cross training for MTB-ing. I love running, there is no hiding. Its my valentino rossi year (46) on my first day of 46 i ran a 5k PB 26.38. still yet to push for double time /10k ive increased training for 10k. 33 days till next birthday so ill try soon.
I’m 31 and my 5k PR currently stands at 31:05 min. That was three years ago. I’ve haven’t been able to get back to that shape again, especially after both my kidneys failed. Starting this year I’m running while being on peritoneal dialysis. Being anemic with an enlarged heart certainly complicate things! Endurance is pretty ok right now but all that speed seemed to have disappeared. Every time I try to speed things up, side stitches comes knocking. That said, I'm still grateful for everyday I get to run and I'm definitely as motivated as ever. Although getting any closer to anything below 34:00 min seems impossible at this point, a sub 30 min 5k will always be my ultimate goal.
That's incredible that you can run a 5k at all while doing dialysis. The fact that youre doing it in a very respectable time is just awesome. Total respect! Look after yourself.
Working on your core strength will do the most for your technique. Look at a photo of yourself at the end of the race and you can see how much work your posture needs. A stronger course will keep that torso upright.
Used to play football a lot and was good at running but after COVID hit and my football team folded and haven’t ran in over 10months been trying to build up my fitness levels again my latest time for 5km was 31mins going to be trying to improve that from now
Im 57 and started running ( for the first time since school) about 2 n a half years ago. Since then, I've picked up a lot of injuries and had to lay off for months at a time but I'm now doing regular 5k runs three times a week. My times are usually around 27-28 minutes now and it feels like this is my limit without risking further injury, but I'll give some of these drills a go, see what happens.
I love nothing more, tha n hearing about "percentage of max hr". I tend to have, independently from my pace, an insanely high hr. After discussing with my doctor and an intensity cardiogram my max hr is at around 220. At the same time I have an 140-150 hr, if im walking fast. The difference between a slow run and high pace is literally 10-15 bpm, but the "be able to talk normally" helps me a lot. Often even making a call, or so, just to pace myself :D As always an awesome video guys, can't wait for the racing season :)
That's very abnormal if true. Have you ever seen your HR in excess of 210? In regard to pacing it's not abnormal to have a 15 bpm difference between a comfortable but brisk walk and a jog pace. But like the other poster said, the higher your resting heart rate the less likely you'll be able to adhere to the straight hr% numbers. 60% of max hr for many is going to be a normal walk even though they're targeting say a 20-25min 5k.
Robert Jansen only today came the notification for your answer. Resting HR is at ~55, so completely normal. I can only give you the tip to visit your doctor. What is the worst thing, that could happen.
OhAiShare as Said in my other post, I only got now some notifications... I know, that my hr differences are way off from normal. My doctor was slightly shocked, when I could easily chat with him at 180hr, but kept quiet starting at 190.
I’m trying to break 17 as a senior in high-school right now, I ran a 17:25 last week, and I’m close yet so far, but my training has been great these past few weeks, so I’m sure I’ll get it soon.
You need a lot of low intensity volume. Like zone 1 and 2. Start walking when you get to z3. It will sort itself out eventually. Unless ofc there s something wrong with you but probably not.
My best 5 K run so far is 24.24 minutes. This is in a natural forest with steep hills and turns on mostly uneven terrain typical of a forest. Am 54 y/o so I feel that's a good time. I aim for 23 in the same terrain and I'll be satisfied with that. I feel I can run faster if I was on a track which is flat through out.
My best 5k is 29:44, but it was on a tread mill. So not sure if its counts. I think outdoor I have ran 30:34. I think just running more can get me a better time. I started of barely being able to run a mile in 13 min. So practice is key. Push yourself when you think you cant, your body can handle it.
I started off with 33 min and hit a plateau at 28. I was primarily cycling and didn't run much regular. Long distance cycling a lot and time trial efforts
I demand a specialized agegrouper/master video, how to get faster on your 5k. If you want to be even more specific: "How to get faster 5k as agegrouper with ~4-5kg overweight"...:D (hidden hint...if you want faster running, lose weight...a lot of weight) Fun aside. In general, I'm missing tips for agegroupers. I do understand your focus group, but hey, we oldies are around as well. Other than that, I actually made a different experience. To get a faster 5k, I would need to understand I would never get it if I'm preparing for the longer distances, as the shedule would cover so few anaerobic training. Tempo runs are present, but for a all out Vo2Max 5k record, that's just not enough. So in return, even something silly like a 5k(saying silly when compared to the workload of a 70.3 or Long Distance, not because I think it's silly), needs dedicated preparation. I also made the experience, when doing f.e. a 10k race, you would usually set up a new 5k record. Adrenaline on a 10k seems to outpace any 5k preparation whatsoever? About drills: I fully agree. Besides better(and lighter) shoes, and doing more base endurance, the drills probably had a big impact on my average pace. But still, I can't emphasize enough the big impact of loosing weight has on a runner. Usually I would do: Skip/Run High Knee, Butt Kicks, Power/Jump Skips, Bounding, 50m sprints, backward running, hip crossing. I would usually combine those drills with a extended stretching session AFTER any run. Unfortunately I have to admit, I never warm up, which is not really a problem during summertime. However, also made the experience stretching after running is way more efficient to prevent injuries. But I guess that's a highly individual thing. Maybe I'm just a toughy. I, in general, don't struggle a lot with injuries. Another idea: How about a dedicated Step Frequency video? I figured Step Frequency does a lot. It helps a lot to control Training/Heart Rate Zone. It will indeed make you faster, with less effort. Also, high frequency = higher heart rate/better control of zones/less energy wasted. Low frequency(at same pace) = lower heart rate, and respectively better for regen/base endurance runs/more energy demand/higher training impact. However, that's also very individual. I figured at one point that to be most efficient, I would need to "over" frequent my steps, with "very" short(in comparison) distance per step. Those quick steps would help to have less ground contact. Unfortunately this would fail at any hill(up and down) due to the elevation. Up the hill I could usually not hold that frequency because it would peak my heart rate to unreasonable levels, and down the hill I would need(waste) a lot of power to fight against the downside drag.
1 mile sprints with rest inbetween worked for me losing some weight will help aswell . Squat jumps lunge jumps get them legs stronger. a good pair of trainers i run 2 days a week aswell 5k pb is 18.50 so no need run 4 times a week aint no1 got time for that
I run 17mins30 back in my early 20s I came back running a year ago hit 24 mins first run I have had some time off due to illness and then hit 22 I'm going into my 5k this week and going for a 20 Its never to late as there a guy who 64 at park runs runs 18 odd mins everyweek Hard to believe i know. I think the main goal is find your best weight. I been marathon training with hill runs and over 1l of water also cutting weight so I hope i can get close.
Great video. I have just recently dropped under 21 minutes for the first time after a long Summer of Marathon training. I am hoping to try to get very close to the magic 20 in the next few months using some of these tips - my best so far (on the track) was 20:35.
I appreciate the free coaching here thank you. Of note, these are all unsubstantiated assertions. I’m wondering if there is any science behind the speedwork programs?
Work on your form. I had terrible shin splints issues when I started and for me it was due to poor form. I was heel striking and landing too far forward.
@@rofljao Yup. I just took another 2 weeks off from running and started again. Concentrating on the form now and added shin care routine after running and seems to be working. The tightness seems to be gone. I just have to remember to keep the strain on minimum, this means doing short runs 3 (25min) times a week and once I feel comfortable and the form doesnt break, I either add length to the run or add one more run per week. This has been a long research process and I hope this works :)
How would i know the tempo pace i should do? I just returned to running after 7 yrs. So far i've run 81 km. including today's intervals. This is my 4th week running and i just started including some speed session this week. Today i went 4x400m at 1:48 or about 4:30/km pace.
I signed up for a 5k on November 13, 2021. I ran my first practice one a week or so ago and it was a 32:40. I ran my second practice one two days ago and got a 31:50. My goal is a sub 30 by November. I’ll update once I run it! (Someone comment so I can find this comment when I come back)
@@aussiegaming8156 hey same to you brotha!! For what it’s worth, I ran 2 miles yesterday at a 9 minute pace. So I’m definitely on track to break 30 minutes if I can improve from here. Just keep being consistent, that’s the main thing. Don’t do too much at once, but do a lot overtime. Best of luck in your training! Touch base here again with an update! 💪🏽
Hi I'm 17yo and two days ago i ran after little more of 3 months a 5k.... I was seeking for repeat my PB at least.... however I not only repeat it ... I improve it by just a few seconds. Now my PB in 5k os of 17:42
@@datpanamanian1989 season ended we placed 2nd in league finals. I ran a 19:35 on my first race and ended with a 18:06 on my last race, so huge improvement and overall loved the season and can’t wait to do it again next year/in a couple months!
Great video.. lots of tips their I'll be trying. I have a question about the easy runs at 60-70%.. I have a watch that tells me when I go over.. frustratingly I kept finding myself having to walk very soon after starting off running at a slow pace... To bring my heart rate down into the correct range.. do I need to maybe run at an even slower pace..? which I honestly feel would be like a power walk.. what type of distance would you advise for the slow session? Many thanks
Sub 8 minute miles are my goals and I’ve did it once under perfect conditions. Kind of plateaued as of recently. Wondering if leg specific strength training would help. Any advice would be much appreciated 🤙🏻
I just started running again after 10+ years. I have a question about over all weekly mileage. I run 3 days a week with 1 speed run of 2 blocks of 5 sets of 1 min run to 1 min rest jog with 5 mins rest in between blocks, 1 day of tempo run of 2 blocks of 4 mins run to 2 mins jog rest 5 min in between, then a long run for my 3rd day run. I have noticed I'm running about the same distance (only 1/2 less) for my tempo days compared to my long run days. is this normal? should I be running miles further on my long run days?
I train with the standard 12-week garmin plan and want to run faster than 18 minutes. But we have very hot weather now - 35°С - very difficult to run at the target pace...
Been running for month now to lose weight but since my body get more and more comfortable I tried to aim for that 30min 5k but always end up around 33. Hoping this could help. Btw I'm still overweight according to BMI.
BMI doesnt take enough into account body type and muscle mass, as an example there are plenty of athletes with a BMI over 25.Dont get disheartened though, weight loss is a marathon, it takes time.I was where you are in february, now I can run a 24 min 5k, just keep at it
I ran my first 5K race in 18:28, but I do none of these trainingsmethods. I do al kinds of sports like hockey, hiking in the vacation etc. When I run, I just do a 5K at racepace or I run around and sprint nearby Strava segments. Do I have a lot of potential (i’m 17 btw) when I decide to follow real trainingworkouts for runners like showed in the video, or is it better to just do what I’m doing now because I run pretty fast with it (I don’t even go for a run every week)?
Really basic question, but when you say "5k pace or over" on those interval sessions, does the "over" mean "slower"? Or does "over" mean "quicker"? I'm probably over thinking this!
Hi everyone... any suggestion which budget smartwatch/fitness watch where cadence and strides can be measured and appear on this watch's screen while running? thank you
So... Each Day i jog (AKA not really getting my knees that high like a proper run thus i take smaller yards) a route thats according to Google maps is 5.4k with a Small cool down with Walking including, my very Best time is 50min. So is this bad or even worse considering i am doing it for the better part of a year?? (minus the winter) (mesurments 1. 53m 49kg And female)
For a faster 5k, I’d recommend just doing longer runs. Start running 7-10ks regularly and eventually you’ll start equalling your previous 5k paces in the longer runs. Then Chuck in speed work to see if you can sustain your goal pace over 2-3k at the end of those longer runs. You’ll find it much much easier to improve
I’m going to try this! Thanks.
absolutely agree. I often do 6-8 mile runs and compete for 5k (3.1 miles)
How often is regularly? I agree when I was training for a half marathon I got my pb 5k. Do you think one long run a week is enough?
Can’t agree more. 👍
How fast?
Instructions not clear. Did all the sessions after each other and ended up with a new half marathon record.
🤣 well that would be impressive
Obviously each individual session is to be progressed from - one at a time
Me too.
My PB for 5k is 35:44, and my goal is to get under 25. I know there's still a long way to go, so hopefully I'll get under 30 by the end of this year. BTW thanks for the vid!!
You can do it! 🙂
I was there at the start as well,been running for about 3 months now and today i did my PB @ 28.20
Update
Update?
That’s pathetic
My tip: Run more miles, do some 200m-400m sprints, recover/eat well.
True
What actually matters is the amount of time you run for and not the distance
@@johnwolgast7753 and if you add more miles and do say 12x400m with rest periods your time will likely be high enough. Time isnt everything if you're not doing the run inefficiently.
@@zachbunch8701 also what matters is that you’re training smart and your hardest
Absolutely with regards to the sprints, especially with hills, not so much how long you’re doing it though
My current goal is to get under 20 minutes, feel like I’m an impossibly long way off at the moment when I’ve run my heart out for a 22.30, so will definitely take all this on board and change my running week.
Good luck to all with your own goals, don’t give up.
That's my goal too! I've run under 21:00 4 TIMES!! I just haven't been able to get under that 20 minute barrier.
How much running were you doing a week to get that 22:30 5k?
Landyn Cooke-Bithrey Landyn Cooke-Bithrey that’s really good, you’re almost there then.
I’ve probably been running consistently three times a week since March, didn’t have any sort of structure till about 6 weeks ago, now I do my long run 10k once a week and two 5ks (a steady one and a fast one).
Just feel like I’ve plateaued a bit and feel a little bit disheartened that I can improve though tbh.
@@Dan-qk3mt It will take some time for your body to adjust to a higher speed, you will get there, just be patient.
@@Dan-qk3mt That's great consistency! Maybe if you want to take that next step, try incorporating a 4th run in your week, possible a 3-4k easy run?
Mark N cheers mate, that’s reassuring to hear you say. Think I’ve realised that you’re body does need a lot longer to adjust than I wanted to believe.
I started to run when im 163kg, now im 113kg after 6 months
Nice work brother
@@ap5194 can check out my RUclips video of my journey
@@nazriwhb amazing weight loss🤩
Can I ask what would you eat everyday
@@naveedabid6928 i just eat randomly but it's below 2000 calories daily
Amazing
Hoping to break that 20 minutes barrier on my next official race after quarantine! PB on 20:56 at the moment
Puedes hacerlo amiga. Go for it!
Good luck! I believe youve achieved it by now.
@@danielsuarez3793 Yess!! On April finally achieved it with 19:43! Thanks for your comment bro!
@@javierdelcarpio9867 Amazing! Im gonna follow that path as well, I hope, someday.
@@danielsuarez3793 Sure you will!! Best of luck bro!!💪🏼
I was so close yesterday for a sub 30 5k! 30mins 28secs on Strava 😭
I can do 5k in 20 mins
I've found have 1 person who is faster run with you if you are allowed. Have em encourage you and run with you. I dropped from 28 to 26.5 with just by doing that.
@@lalitmagar2725 good on ya!
@@MrRickroll23 trying, quarantine, so I run solo 😂
@@adriansabat brother I am just trying to join amry so i always need to break my limits 😭
perfect timing as i got my first (digital) race over 5k at the end of june. thanks gtn.
Good luck!
I should start running first. Instead of trying the tips.
Go run!
YOU HAVE TO GET A BASE. ASK A RACER
My PB 5k is 20:38 in high school. 15 years and 2 kids later, I’m pushing for sub 30. Should’ve never stopped running...
I feel ya mine was a low 18 minutes in highschool, 5 years later after the army it was up at 30...
m8 im pushing for sub 26 but even if i get close im nearly dead
After a near two decade lay off I’ve got back into Running, I’m following a Garmin Coach 5k and this video is pretty much the exact same format. It looks like I’m doing 80-20 rule, Easy and or long easy runs 80% of the time and the remaining 20% are things like Goal pace repeats, Hill reps, strides etc. I’m loving it. I’m half way through and next week is my 5 x 1km race pace repeats 🥺 nervous!
mralex070 If you have a Garmin watch, download the Garmin Connect app and it’s in the app. I use Coach Greg. It’s really great!
Just found this channel last night and watched some videos. This morning I had my PB on a 5k! Looking forward to cracking 30 min!
"Take a screenshot." Were you guys reading my mind? Thanks for the tips!
As you enjoy hills so much mark, i have an idea for a future run event for you, "The Red Bull 400". The hill climbing is so steep that rope netting is provided for assistance
Thank you for posting this. I’ve been watching other videos on this as I’ve just started getting going with my training. This one is the best one. My goal is sub-18 5k. Right now I’m just over 20 minutes. I’m running about 40 miles per week. Thanks GTN!
Good advice, im gonna give the drills a try, definitely got the easy miles down, since races have been cancelled probably 99% of my miles are easy or easyish, tried a 5k effort this morning struggled to hold half marathon race pace
Okay, I’m 75, training for a 5K. I ran a 10k practice run yesterday-run slow but farther. Tomorrow I will incorporate the interval training in your video. At a comfortable pace I am probably at the head of my age group for a 5 k. But I still want to run faster,carefully. Good video. Even older guys can learn from your videos
So what's your 5k time
@@ppmppm7010 this post is out of date. I’m now 76. Last June I was first in a ten k. But I was the only one in My age group. Then it got 105 degrees all summer. So I just got back to running two weeks ago. I ran a practice ten k yesterday. Very slow, my 5 k is also slow, but I’m Gonna run the turkey trot this thanksgiving. Then keep running to improve time. 5 k is now 45 min. Ten k is 1 hour forty minutes
I had a back operation a year and a half ago, so I have to strengthen my lower back. I love to run
@@peterwhite7428 I have a habit of commenting on out of date posts but glad you're doing well. I'm 72 and just getting back to running. Gets pretty warm here in Queensland Australia but the local Saturday morning 5k park run is enjoyable and I'm hoping to get back under 30mins. I don't feel it's physically any harder but when you get to our age sometimes the mind can be stronger than the body which leads to injuries. Anyway good luck thanks for the reply
@@ppmppm7010 man you are fast. Must be the clocks run slowly down under. Ha ha. Good running man. I did twenty nine minutes when I was about 64. Don’t actually remember. I d be happy at 76 to run a 35 minute 5 k. I just got back to running but I run about 5 days a week. I ran a ten k practice run
Sunday.
@@peterwhite7428 Ha ha there's lots of older guys faster than me the important thing is to keep going and it sounds like you'll have know problem with that. It's very hot here in Australia at the moment so early morning runs work for me I concentrate more on time than distance for my long runs now 80 or 90 minutes but very slow. Anyway thanks for the reply and wishing all the best for you and your loved ones for Christmas
During my xc season my hamstring started to hurt, and I didn’t think much about it because I was 14 and never really thought about injury. So it became worse after months until my state championship race. I pushed myself insanely hard and knocked off almost 30 seconds of my best time but I could barely walk the next day because of my hamstring. I’ve been in physical Therapy for 2 months now and the pain is feeling a lot better. So make sure if you feel any sign of pain, don’t be scared to see a doctor or take a break from physical activity
About the hills one, I run a hill just about every morning at my school. It’s a pretty difficult one and it has even been given the name “The Green Monster” and many people from other schools hate it too lol. It really does benefit you when you have a hill to practice on.
Thank you for the video too! I’m currently trying to get sub 20 by November with a current time of 21:20!
I m 47 never did 5k until 2months ago during the partial lockdown I started training . Interval runs are actually quite good training. I m quite surprised I can complete a 5k in about 26mim. I m trying to do 25min which might be pushing it a bit for some one who didn't like running
INCREASE LONG RUN AND DO SOME SPEED WORK . WORKS EVERYTIME ! GOOD LUCK
I'm trying for 19:30. Sitting at 20:48 but improved by about 2 mins over the last 6 weeks.
That’s great progress! How fast do you run now?
I hope I’ll hit the 23min (am 25min now) in 6 weeks.
@@steeeefie541 how fast can u run now😁😁
@@ztrentarnxldz641 thanks for showing interest :) I’m at 23.25 now, but most importantly I enjoy running (injury free) and am a blood donor
@@steeeefie541 that’s brilliant mate😁 blood donor is a great thing to do aswell fairplay
@@ztrentarnxldz641 thanks! How’s your running going?
thanks for your tips
if never been a runner. started last year cross training for MTB-ing. I love running, there is no hiding. Its my valentino rossi year (46) on my first day of 46 i ran a 5k PB 26.38. still yet to push for double time /10k ive increased training for 10k. 33 days till next birthday so ill try soon.
My goal this season is sub-17, but I hope to have a sub-16 PR by the end of my running career. Current time is 17:38.
I’m pretty similar I have a goal of sub 17 this coming season and in 3 years I have a goal of 15:50
I’m 31 and my 5k PR currently stands at 31:05 min. That was three years ago. I’ve haven’t been able to get back to that shape again, especially after both my kidneys failed. Starting this year I’m running while being on peritoneal dialysis. Being anemic with an enlarged heart certainly complicate things! Endurance is pretty ok right now but all that speed seemed to have disappeared. Every time I try to speed things up, side stitches comes knocking. That said, I'm still grateful for everyday I get to run and I'm definitely as motivated as ever. Although getting any closer to anything below 34:00 min seems impossible at this point, a sub 30 min 5k will always be my ultimate goal.
That's incredible that you can run a 5k at all while doing dialysis. The fact that youre doing it in a very respectable time is just awesome. Total respect!
Look after yourself.
Trying to get my 5k under 20 minutes, my best yet is 22:10 I've not been close to it for a few weeks now so need to get the training in 💪
I started running 5 weeks ago to help with my cycling my first 5k was 26:36 and now I got to 23:40 your advice is really helping me thanks gtn
Last year I did that and honestly it had a major part on my cycling performance. I have started running again 3 weeks ago. Good luck on your journey
Working on your core strength will do the most for your technique. Look at a photo of yourself at the end of the race and you can see how much work your posture needs. A stronger course will keep that torso upright.
Used to play football a lot and was good at running but after COVID hit and my football team folded and haven’t ran in over 10months been trying to build up my fitness levels again my latest time for 5km was 31mins going to be trying to improve that from now
I live in The Netherlands that all flat, I always run a big bridge up and down XD
@@robertjansen6019 sounds great! Wish Rotterdam had a parkrun.
@@robertjansen6019 cool! I'll be joining after!
Did a 21:26 min 5k and a 46:36 10k last month.
Felt like my lunges would have been exploded.
Damn. Congrats!
I noticed that the slow running advice is already integrated in the running schedules I get from my TrainAsOne app. It really works.
Very cool René! (jk he is ad boy)
Thanks GTN! great tips!!!
My PB was 29:46 but now ive finally gotten 23:57 after 2-3 months of training like this. this also helped in some of my 500m and 300m races so ty man
Drills --> ruclips.net/video/aulXzoCCxc8/видео.html
just saw your 100k run on strava. you are a machine. well done
Started running this week and did the 3km on 21 min so I’ve got a long way to go 😅 Love the videos ❤️
Great job!
Great work, keep it up.
5:30
"You should never finish a tempo workout without taking a selfie..."
This video is quality! 🙌🏾 Thank you GTN!
Glad you enjoyed it!
Im 57 and started running ( for the first time since school) about 2 n a half years ago. Since then, I've picked up a lot of injuries and had to lay off for months at a time but I'm now doing regular 5k runs three times a week. My times are usually around 27-28 minutes now and it feels like this is my limit without risking further injury, but I'll give some of these drills a go, see what happens.
I just started running about 3 weeks ago and so far i managed to a 23:40 as PB. Interested in applying these tips to my weekly routine.
Great information. Really enjoy the preparation you do for these. Thanks so much and best in 2022. Greg
I love nothing more, tha n hearing about "percentage of max hr". I tend to have, independently from my pace, an insanely high hr. After discussing with my doctor and an intensity cardiogram my max hr is at around 220. At the same time I have an 140-150 hr, if im walking fast.
The difference between a slow run and high pace is literally 10-15 bpm, but the "be able to talk normally" helps me a lot. Often even making a call, or so, just to pace myself :D
As always an awesome video guys, can't wait for the racing season :)
That's very abnormal if true. Have you ever seen your HR in excess of 210? In regard to pacing it's not abnormal to have a 15 bpm difference between a comfortable but brisk walk and a jog pace. But like the other poster said, the higher your resting heart rate the less likely you'll be able to adhere to the straight hr% numbers. 60% of max hr for many is going to be a normal walk even though they're targeting say a 20-25min 5k.
Robert Jansen only today came the notification for your answer. Resting HR is at ~55, so completely normal. I can only give you the tip to visit your doctor. What is the worst thing, that could happen.
OhAiShare as Said in my other post, I only got now some notifications... I know, that my hr differences are way off from normal. My doctor was slightly shocked, when I could easily chat with him at 180hr, but kept quiet starting at 190.
I’m trying to break 17 as a senior in high-school right now, I ran a 17:25 last week, and I’m close yet so far, but my training has been great these past few weeks, so I’m sure I’ll get it soon.
If i run a 5k I'm automatically very close to max heart rate - no matter how slow I try to go - unless I am actually walking..
What is that hearrate
You need a lot of low intensity volume. Like zone 1 and 2. Start walking when you get to z3. It will sort itself out eventually. Unless ofc there s something wrong with you but probably not.
My best 5 K run so far is 24.24 minutes. This is in a natural forest with steep hills and turns on mostly uneven terrain typical of a forest. Am 54 y/o so I feel that's a good time. I aim for 23 in the same terrain and I'll be satisfied with that. I feel I can run faster if I was on a track which is flat through out.
Very good time mate, especially at your age and in woodland terrain. Did you ever improve?
Running more is the most important thing. What we do constantly gets better with time, second to that and also a great tip, get a pair of Vaporflys 😅
Helpful video, I will try these techniques definitely. Want to improve speed for 5k, currently 30minutes
My best 5k is 29:44, but it was on a tread mill. So not sure if its counts. I think outdoor I have ran 30:34. I think just running more can get me a better time. I started of barely being able to run a mile in 13 min. So practice is key. Push yourself when you think you cant, your body can handle it.
I started off with 33 min and hit a plateau at 28. I was primarily cycling and didn't run much regular. Long distance cycling a lot and time trial efforts
I demand a specialized agegrouper/master video, how to get faster on your 5k. If you want to be even more specific: "How to get faster 5k as agegrouper with ~4-5kg overweight"...:D (hidden hint...if you want faster running, lose weight...a lot of weight)
Fun aside. In general, I'm missing tips for agegroupers. I do understand your focus group, but hey, we oldies are around as well.
Other than that, I actually made a different experience. To get a faster 5k, I would need to understand I would never get it if I'm preparing for the longer distances, as the shedule would cover so few anaerobic training. Tempo runs are present, but for a all out Vo2Max 5k record, that's just not enough. So in return, even something silly like a 5k(saying silly when compared to the workload of a 70.3 or Long Distance, not because I think it's silly), needs dedicated preparation. I also made the experience, when doing f.e. a 10k race, you would usually set up a new 5k record. Adrenaline on a 10k seems to outpace any 5k preparation whatsoever?
About drills: I fully agree. Besides better(and lighter) shoes, and doing more base endurance, the drills probably had a big impact on my average pace. But still, I can't emphasize enough the big impact of loosing weight has on a runner. Usually I would do: Skip/Run High Knee, Butt Kicks, Power/Jump Skips, Bounding, 50m sprints, backward running, hip crossing. I would usually combine those drills with a extended stretching session AFTER any run. Unfortunately I have to admit, I never warm up, which is not really a problem during summertime. However, also made the experience stretching after running is way more efficient to prevent injuries. But I guess that's a highly individual thing. Maybe I'm just a toughy. I, in general, don't struggle a lot with injuries.
Another idea: How about a dedicated Step Frequency video? I figured Step Frequency does a lot. It helps a lot to control Training/Heart Rate Zone. It will indeed make you faster, with less effort. Also, high frequency = higher heart rate/better control of zones/less energy wasted. Low frequency(at same pace) = lower heart rate, and respectively better for regen/base endurance runs/more energy demand/higher training impact. However, that's also very individual. I figured at one point that to be most efficient, I would need to "over" frequent my steps, with "very" short(in comparison) distance per step. Those quick steps would help to have less ground contact. Unfortunately this would fail at any hill(up and down) due to the elevation. Up the hill I could usually not hold that frequency because it would peak my heart rate to unreasonable levels, and down the hill I would need(waste) a lot of power to fight against the downside drag.
1 mile sprints with rest inbetween worked for me losing some weight will help aswell . Squat jumps lunge jumps get them legs stronger. a good pair of trainers i run 2 days a week aswell 5k pb is 18.50 so no need run 4 times a week aint no1 got time for that
I run 17mins30 back in my early 20s I came back running a year ago hit 24 mins first run I have had some time off due to illness and then hit 22 I'm going into my 5k this week and going for a 20 Its never to late as there a guy who 64 at park runs runs 18 odd mins everyweek Hard to believe i know. I think the main goal is find your best weight. I been marathon training with hill runs and over 1l of water also cutting weight so I hope i can get close.
I love his accent and intonation
Watching this after running a 5k 5 minutes ago :)
These are very helpful thanks 😊
Great video. I have just recently dropped under 21 minutes for the first time after a long Summer of Marathon training. I am hoping to try to get very close to the magic 20 in the next few months using some of these tips - my best so far (on the track) was 20:35.
I appreciate the free coaching here thank you. Of note, these are all unsubstantiated assertions. I’m wondering if there is any science behind the speedwork programs?
How to Run a faster 5k: By running faster. Thanks GTN!
Such a beautiful place 😍
I hate it when people say they will put links in the description and then don't!
Thanks. Very useful video.
Would love to be able to run the 5k atleast. Started 3 weeks ago and now im experiencing painful shin splints :(
Work on your form. I had terrible shin splints issues when I started and for me it was due to poor form. I was heel striking and landing too far forward.
@@rofljao Yup. I just took another 2 weeks off from running and started again. Concentrating on the form now and added shin care routine after running and seems to be working. The tightness seems to be gone. I just have to remember to keep the strain on minimum, this means doing short runs 3 (25min) times a week and once I feel comfortable and the form doesnt break, I either add length to the run or add one more run per week. This has been a long research process and I hope this works :)
Buy yourself an elastic band and do some exercises everyday to strengthen your shin muscles.
@@kabultheangryfinn I cured my shin splints by taking smaller steps, making sure to land mid foot, and upping my steps per minute to 180.
My current 5km is 37 minutes but I'd like under 30! :)
Ideal timing
How would i know the tempo pace i should do? I just returned to running after 7 yrs. So far i've run 81 km. including today's intervals. This is my 4th week running and i just started including some speed session this week. Today i went 4x400m at 1:48 or about 4:30/km pace.
I signed up for a 5k on November 13, 2021. I ran my first practice one a week or so ago and it was a 32:40. I ran my second practice one two days ago and got a 31:50. My goal is a sub 30 by November. I’ll update once I run it!
(Someone comment so I can find this comment when I come back)
Someone else reply cos I want to see if this guy did his goal
@@aussiegaming8156 I got you 💪🏽 hopefully I’ll have good news on Nov 13th!!
@@hollywoodbb
Good luck 🤞
I’m also training rn so seeing someone else improve would be more motivation
@@aussiegaming8156 hey same to you brotha!! For what it’s worth, I ran 2 miles yesterday at a 9 minute pace. So I’m definitely on track to break 30 minutes if I can improve from here. Just keep being consistent, that’s the main thing. Don’t do too much at once, but do a lot overtime. Best of luck in your training! Touch base here again with an update! 💪🏽
@@hollywoodbb
Great progress so far hope you can run under 30
Just did my first parkrun and got a time of 22:21 hoping to get under 21 minutes and eventually under 20!
You can absolutely do it! 🙌
Goodluck.
Ok.
I m hear it
My time PB is 21:39 rn hoping to get sub 20 soon!
Hi I'm 17yo and two days ago i ran after little more of 3 months a 5k....
I was seeking for repeat my PB at least.... however I not only repeat it ... I improve it by just a few seconds.
Now my PB in 5k os of 17:42
Running my first ever cross country race in 2 days (3 miles). wish me luck
How has it gone?? What time did you hit :)
@@datpanamanian1989 season ended we placed 2nd in league finals. I ran a 19:35 on my first race and ended with a 18:06 on my last race, so huge improvement and overall loved the season and can’t wait to do it again next year/in a couple months!
That's really good! I'm glad you enjoy the sport :)
My pb for 5k is 24.02 and haven't managed to get anywhere near it , since..
Great video.. lots of tips their I'll be trying. I have a question about the easy runs at 60-70%.. I have a watch that tells me when I go over.. frustratingly I kept finding myself having to walk very soon after starting off running at a slow pace... To bring my heart rate down into the correct range.. do I need to maybe run at an even slower pace..? which I honestly feel would be like a power walk.. what type of distance would you advise for the slow session? Many thanks
Do more workouts in lower heartrate zones, like walking at a high tempo
Can u do a video ,for say time waiting for kettle to boil(say2 mins)that could help fight injuries/or things like hip flexor ,etc relevant stuff
Sub 8 minute miles are my goals and I’ve did it once under perfect conditions. Kind of plateaued as of recently. Wondering if leg specific strength training would help. Any advice would be much appreciated 🤙🏻
I just started running again after 10+ years. I have a question about over all weekly mileage. I run 3 days a week with 1 speed run of 2 blocks of 5 sets of 1 min run to 1 min rest jog with 5 mins rest in between blocks, 1 day of tempo run of 2 blocks of 4 mins run to 2 mins jog rest 5 min in between, then a long run for my 3rd day run. I have noticed I'm running about the same distance (only 1/2 less) for my tempo days compared to my long run days. is this normal? should I be running miles further on my long run days?
I train with the standard 12-week garmin plan and want to run faster than 18 minutes. But we have very hot weather now - 35°С - very difficult to run at the target pace...
21:22 my best, not brilliant but ok
30:00 my best :(
I’ve managed to drop from 36-40 to 26 minutes in the last 3 weeks
GOOD ! KEEP GOIN
Where is the link? Great video 👌
Been running for month now to lose weight but since my body get more and more comfortable I tried to aim for that 30min 5k but always end up around 33. Hoping this could help. Btw I'm still overweight according to BMI.
BMI doesnt take enough into account body type and muscle mass, as an example there are plenty of athletes with a BMI over 25.Dont get disheartened though, weight loss is a marathon, it takes time.I was where you are in february, now I can run a 24 min 5k, just keep at it
BMI doesn’t work for muscular builds Just ask most rugby players :)
Hills... It's really flat where I live (Netherlands). Any ideas on how to 'simulate' a hill workout?
Stairs?
Jump on treadmill and whack up the incline, or give running on sand ago - it’s a killer for your calves!
Cycling with a low cadence
Lifting weights will help you build strengh and if you do tempo and speed work along your easy runs you should be good
Put weights on your ankle or carry a loaded backpack while u run
I’m 15y PR is 19:36
where is the filming location for this?
My 5k right now is 24:26. Trying to get it down to 22 min or less.
I ran my first 5K race in 18:28, but I do none of these trainingsmethods. I do al kinds of sports like hockey, hiking in the vacation etc. When I run, I just do a 5K at racepace or I run around and sprint nearby Strava segments. Do I have a lot of potential (i’m 17 btw) when I decide to follow real trainingworkouts for runners like showed in the video, or is it better to just do what I’m doing now because I run pretty fast with it (I don’t even go for a run every week)?
Can someone explain the safety recommendation of not doing more than 1x run at 80-85% max HR? What happens if you did 3x sessions a week?
Your body wouldn't have time to adequately recover and you'd likely risk injury
I can do 5k in just under 40 min, that’s where I am at so far. 😅
KEEP AT IT ! ADD SOME SPEED WORK. ASK A RUNNER RACER
DO LONGER RUN AND SPEEDWORK...QUARTERS HALF MILES ANS MILE REPEATS. GOOD LUCK AND STAY HEALTHY
Really basic question, but when you say "5k pace or over" on those interval sessions, does the "over" mean "slower"? Or does "over" mean "quicker"? I'm probably over thinking this!
Quicker i think
Hi everyone... any suggestion which budget smartwatch/fitness watch where cadence and strides can be measured and appear on this watch's screen while running? thank you
Are all of those threshold sessions suppose to be done in one workout or is it a list of seperate workouts?
Question: what exactly is meant by "threshold effort" or threshold training?
I think its running at your 'threshold' for an extended period of time. So just at a pace where running is difficult but not sprinting
TO THE EDGE OF EXHAUSTION. ASK A RACER
WHich glasses are you using ? Thanks
With tempo runs do you work your way down the scale every session and then when you’re on the bottom do you stay there?
Be a beast
So... Each Day i jog (AKA not really getting my knees that high like a proper run thus i take smaller yards) a route thats according to Google maps is 5.4k with a Small cool down with Walking including, my very Best time is 50min. So is this bad or even worse considering i am doing it for the better part of a year?? (minus the winter) (mesurments 1. 53m 49kg And female)
I have to run ditches because I love in southeast texas where there are 0 hills
My pb 5k is 41 minutes , I'm aiming for under 35 minutes !
I’ve been hitting 20:50 the past 3 weeks could never break 20 . I hope this can help