Sounds like a great workout. And I didn’t realize your starting 5k PB was 35 minutes. That’s very encouraging. I’m a little older than you but my current PB is just under 34 minutes, and hoping to get it under 30 minutes in the next year or two. Sometimes I worry I won’t get faster but you took a ton of time off yours, it gives me hope I can shave off 4 more minutes. I have no doubt you will achieve your new 5k goal.
Easy!!! Honestly you're grossly underestimating yourself. When i started 5k's i was hitting 32 mins (just shy of two years ago), now i'm running more consistently 3/4 times a week, which i've been doing for 3 months now my times are coming in under 25 each time with a PB of 23.. I'd say you can get under 30 in 3 months, easily!!! Key is doing some zone 2 work for 45 mins to an hour 3/4 times a week, one longer run (10k is suffice) at a comfortable pace, it's the distance that will improve you're conditioning not the pace here, and then a 5k at a decent pace but not breaking your back. You'll see progress so quickly you won't believe it. The human body is wayyyyy more capable than you think. All you need is discipline and consistency. Smash it man!
My 5k is also around 35 mins. My heart rate goes very high even jogging at low speed so I just can’t seem to get any faster despite jogging on and off over a few years. Any advice?
@@suhail45678Yes! 20 minutes of interval training three times a week if life allows. At least one of these should be a run/ walk or similar to this video. The other session can be 40 seconds hard cardio and 20 seconds rest (you can reduce to 15 seconds rest as your fitness improves) with running up and down stairs, skipping, mountain climbers, etc. It can be at home or using a rower/ cross trainer at the gym. The aim is to get heart rate to 80% max or feel like you're using full on effort for 40 seconds (max heart rate is approximately 220 subtract your age, then use 80% of that so a 40 year old would be about 144bpm) Hip bridges and planks with correct technique will give you the glute strength and stability to support running, and stretch afterwards. Consistency is key. Interval training will reduce your resting heart rate, but when you run, don't worry about fast walking when you need. As long as you keep hip flexors flexible, the steady run will feel more manageable. I'm a UK PT so I hope it helps a bit 😊
Keep going. You can do it. I'm 55, and looking to get my time to back when I was 23. I was 35 min last Summer. I'm pushing for 22. I'm at 26 min. I was getting a lot of platar pain, and shin splints because I was pushing so hard, on hard pavement. I found what some peoples said, was true. Go slow to go fast. I run a 10k at a zone 2-3 heart rate once a week, and it really helped my endurance for the 5ks. I'm at 1 hour to 1 hour 15 minutes (depend on the day). I also added in triples to my treadmill workout. That is 3 of something. 5,5,5 6,6,6 7,7,7... I'm at 9,9,9 currently, and shooting for 11,11,11 (dream). Slow 1 hour on the treadmill at 8kph, then every 15 minutes do triples. 9kmph, at 9 incline, for 9 minutes. When I started, 6s had my heartrate at 180.
@@crystalaustralia Thank you for the great advice. I’m also from the U.K., near Manchester. I tried to go for a jog this weekend as I haven’t been for a while. The weather has been awful. I only jogged 2miles and was pretty slow but I just want to get back into it. I shall aim to try your method if I can get out more. Is there a good watch you can recommend for monitoring your heart rate? May be around the £100-£200 mark, preferably on the lower end?
I dropped my 5K time from 37 (Jan) something to 24:33 (Oct) this year and Mo had me doing this workout through Aug and Sep and now I know why.. thanks Mo! :)
You used the same method on this video? I didn’t run half marathon before how to know my half marathon pace .. I run time to time .. and I want to start running more regularly.. last time I run 5 km in 32 min .. I will appreciate any tip .. thanks in advance
@@ALN98007if you have run a race of any distance, or you know your average pace in training, you can use running pace calculators on the internet to calculate your predicted half-marathon pace. I personally use McMillan running calculator.
@@ALN98007 Like the other commenter said, you can either use your Garmin race predictor, or online you can put in a recent race time and that will give you an estimate for what your half marathon pace would be.
Just got a new PB yesterday of 21:58 down from the previous 23:23 after 10 weeks of training following tips from the running channel - mixing faster intervals with longer runs and easy sessions. Not gunna lie, it was brutal but somehow managed to cling on the whole way.
Your warm up is already my entire run 😂 seriously though, if I were to do a 2km warm up, even at a slower pace, I think it’ll be hard for me to continue 3km, followed by the rest. My 5km pr is just under 30 minutes
I agree. People always say that a good slow warm up pace is when you're like jogging slow enough to hold a conversation but like.. I cant do that unless I walk!
Took my 5K from 22 mins to 19:47 using the 8 week Runna app plan, been slack since though so back down to 21:15 but glad to know it's possible to get sub 20 with some hard work.
@@Archeris you got this 💪🏼 The run itself was tough when I reached the end of mile two, had to fight the urge to not stop and tell that evil parrot to shut up 😂 Luckily first couple of miles were 6:20s so had a bit of leeway on the last mile.
@@Archeris also have you looked into any of the apps? Would recommend checking out Runna or Run with Hal, latter has a free plan I think and both integrate with garmin watches which is well handy for the interval workouts or tempo runs.
The thumbnail made me realise how I would love a video compilation of Sarah's journey from a 35min 5k to her current PB. I know it is probably spread across different challenge videos but it'll be great to see the progress in a whole video (and maybe Sarah's reaction to it????). Regardless, I believe Sarah will hit that 20 min mark soon; GO SARAH! :D
I’ve used running first as a way to lose weight. I’m a 48 year old male and have lost 42 pounds. I ran a pb 5k Saturday at my local parkrun (Idaho USA) at 22:33 in 20f/-6.67 Celsius. I got another 30lbs to lose and a secondary goal of a 20 minute 5k. Doing 30 miles a week, long run, tempo, threshold. My intervals last week was brutal 3 minutes on 3 minutes rest x7 at 6:20 mile pace or 20 minute 5k pace.
This is great! I'm definitely going to try this. I'm 50 years old and ran 3:45 in the Chicago marathon in Oct but my 5km pace is getting slower. Could be age but I don't give up that easily. Good luck with your sub-20 Sarah - can't wait to see the video of you achieving this!
Running three 5ks and two 10 a week brought my time down for both distances. I've only been running for 2 months but I'm down from 33:33 my first 5k, to 24:58 for my recent PB And from 1:11:17 for my first 10k, to 54:53 for my recent PB. I've even worked my way up to running two half marathons and a 25k. Consistency got me there.
I am training for a 5K PB. I didn’t think I would ever get my speed back after tearing my calf and the next year developing arthritis all over and bursitis, specifically in my hip, but training with Fleet Feet this past year has brought me to a minute within my 5K PB from 2016! Speed workouts have been crucial and Strides after really long runs.
Having completed my first marathon recently back to training for a 5k pb. Completely agree Mo! The more longer distance I do the more I dread 5 and 10k races! Aiming for Sub 18 minutes…I might be reaching the limit of what I can physically do at my age! (37..). You guys go from strength to strength for presenting: keep up the great work! Thanks!
run a half km and see what you can do, or determine your goal pace for a certain race and work out what pace you'd need to do a half km at to get that race PB. @@cataldomase1248
There are calculators online you can search that you can input say your best 5k time and it will give you your equivalent paces for the other distances/races.
I think I’m going to try this tomorrow after work! My 5k PB is 25:12, and breaking 25 minutes has been my nemesis for quite a while now, although I don’t actively go out to break it on every run, but this is a really good workout and I think I’m going to try it around a 1km loop that’s about 3km from my house. Thank you!
I love watching Sarah's progress. I had a 34 min 5K a few years ago and my current PB is just under 21 min. Can I beat Sarah to sub-20?? I'll be bookmarking this workout for my next 5K training block!
Definitely going to add this into my training and see if I can get back to my 5k PB of 24.19. My current 5k time is 26.34, but I am 3 years older, menopausal and 4 months post major surgery. I am determined though!
How do I know my "half-marathon pace" if I'm just preparing for a 5k race and that's my first race ever? Is there simple conversion, like for example 5K at 8,8Kmph --> 21k at 7Kmph? Do I have to check in a popular race the % of people who does 5k in the 34min that I calculate (let's say 50% of people, I don't know) and then going to the time done by that % in the half-marathon version of the charity race to check the time? For background, I only run once per week, the rest of sport is mountaineering and calisthenics, but I run about one hour in a few reps of over 20 minutes.
Its not that easy you have to know your limits and only then will you be able to estimatr your half marathon pace and ive youve never ran longer runs the half marathon will be really dificult because your bodey is only used to fast but short runs so train slower but longer for longer races@@estrafalario5612
@@estrafalario5612 if this is your first race, this probably is not the best strategy for you. I think the big question here is what if your current fitness level. If I told you to run 5k right now what would happen? (There’s 3 common outcomes, a) you start running, but have to stop & walk every so often b) you complete the whole 5k without walking but you were running at a borderline walking pace c) you’re physically unable to complete the 5k without walking the majority of it). If your option was a the goal is to practice your endurance. Try running slower, but for longer periods of time. As well as incorporating some speed workouts (run 1k a little above goal pace, then walk and repeat 5 times. You could jog slowly between intervals if you like). Aim to run 35 minutes without having to walk (at any pace, as long as you’re jogging not walking). If b your goal is speed. Try speed drills (split the 5k up into smaller chunks, and try maintain a goal pace or slightly faster for each interval. The smaller the chunk the faster you should be going). For example I do 5x1k at goal pace, but 10x500m at 1-2kmh above race pace, and occasionally 100m sprints as fast as I can (but not 50 times, that would be exhausting!). If c, a time goal isn’t quite appropriate, simply finishing the 5k is the goal. Try running 500m, walking 500m, then repeat. Over time you can shorten the walking period, or increase the speed so that you’re speed walking/jogging between reps). Importantly there’s actually no shame in walking. Most runners don’t like to walk during their races, & there is a bad stigma around it, but it’s genuinely not a big deal. I’ve ran a 21 minute 5k once and still had to walk in the middle to catch my breath. Do what works for you.
@@estrafalario5612there are charts that can do the calculation for you. Look up "race pace chart." Once you run your 5k, you can look up your current half marathon pace based on that. Once you have a goal for your next 5k, you can use the chart based on the goal 5k pace
Great stuff, I only found you rushed the amount of time the session description was put on screen, had to do a bunch of pausing of the video in order to copy it 😅. If it could be in the description next time you have a video like this it would be awesome ❤ thanks!
My favourite PB parkrun route is York heslington- it’s a five lap course of a cycle speedway track, absolutely zero elevation and every lap they call out your time, so you know exactly if you’re on track or not!
Training for the exact same goal at the moment as well. Following the running 5-6 times a week training plan on the Running Channel website, starting week 7 now and loving it. Key difference is I'm doing it in Australian Summer, running in 30 degrees weather every day is killer. I'm going to be going for my pb at Parkrun on my 30th birthday (Jan 13).
nice! i ran sub 20's before (long) covid hitted me, now i can barely run 5k... i attended a race some weeks ago and ran 32 minutes. now trying to go sub 30 :) This video is a great motivator! edit: after seeing this video i realised that there was a parkrun starting in 45 minutes, so i rushed there, still feeling the vibes of the video :) it was great and i ran 28:21, that is 3,5 minutes faster than my last 5K , yeah :D
I've been working this session in to my training for the last few months, and it's really been helping. I ran my first 5k on a Treadmill in February in 40:03 I ran my first parkrun in April in 35:36 And this morning I ran my first sub-30 5k. Not only that, it was also my first sub-29! A time of 28:54 I've also found that 10k tempo runs have really helped me work past the mental barrier of running on fatigued legs
I'm happy to see this video, I stopped running and just started running 5k in 35 minutes, when I used to be able to run 23 minutes, 5k finger cross I can get to good distance and speed by end of the year.
Really impressed that you still gunning for the sub 20 minutes and i believe that you getting ever closer. I still often be remind of the old series for your original 5K.
Haven’t PR in 2 year’s experienced injuries might have to give this workout a try. My last 5K a few weeks ago ran 22:30 been trying to sub 22 (PR 22:06). I’ve been feeling great I PR’ed a 15K 2 weekends ago now I just need to get over the 5K hump
I did the Running Channel 5k training plan with the aim of taking some time off my pb. Not the best time of year for it and the parkrun at the end of the plan was frozen, so nowhere near my time, but I did enjoy the sessions and would do it again at a better time of year. Starting the Running Channel's marathon plan in Feb.
I got down to 20:18 before getting injured in 2019 with 6 months off. Lately, I find I want to give it another attempt. I found that with these interval speed sessions, off road muddy hills also helped me find the strength to keep pace.
Great job! I could never do this for RUclips because I’d somehow get negative views for the amount of sweat I’d have dripping from my shirt and face after the first 5-min rep. 😅
Love this workout. Tried it a few times too. I broke the 20min barrier at local race in Inverness in the summer. Great fast course round the university campus.
Tried this today! I think this will really help me although I confess to needing 2min recoveries (dead slow jog). Best thing about it is, it gets easier as the hardest bit is first - the final 1m is easy peas 😂😂
I love watching people run. I've gotten close to enjoying it myself, but something eventually thwarts it and I fall off, losing progress and thus the enjoyment. I am enjoying watching these two get after it though 😂
I've just completed this workout. I thought it was going to be easy at first. Then I thought it was going to be really hard! Turns out that it's a really nice level. I can feel it having a great impact on my training. I enjoyed that! Thanks!
Im training for a sub 30 5k. No race in particular. I'm using the Runna app and my fav training run is their pyramid Set. Or should I say I hate that I loved it 1km warm up at a conversational pace (no faster than 6:40/km), 90s walking rest 200m @ 5:10/km, 60s walking rest 400m @ 5:15/km, 60s walking rest 600m @ 5:35/km, 90s walking rest 800m @ 5:40/km, 90s walking rest 1km @ 5:45/km, 90s walking rest 800m @ 5:40/km, 90s walking rest 600m @ 5:35/km, 90s walking rest 400m @ 5:15/km, 60s walking rest 200m @ 5:10/km, 60s walking rest You got this Sarah keep it going 🎉😊
My goal 5k pace is sub25 for this year. I have only dipped under once and I am now thinking that was a fluke. I am going to add this to my training plan as I have problems with keeping the pace so this will help. I believe the more I practice the more I will replicate. I will also implement a higher heel lift while running and relaxing my upper body more as well as breathing deeply while running. Thanks for video. Can't wait to implement on Friday.
I did this today and it was awesome. I will implement going forward as well and do the two sets. I was able to hit my target paces and even go faster. Let's see how this translates on race day.
@@F7INN , I was able to run sub 25 earlier this year. I took two months off. Now, I am training for the 10k where I am building my base. I haven't utilized this workout for awhile; however, I will implement again later this year.
I did this today as a 4/3/2/1 then back up 1/2/3/4. 20 minutes exactly and hit all my distances 1km/.75/.5/.25 and back. This was after a 5km warm up. My current pb is 20:58 and this pace was killer.
Just gave this workout a go for the first time today, and it really feels good. That first 5 minutes at my 'aspirational' 5k pace is probably the hardest part, but I like how it gets the time in at that higher pace. I'll be doing this regularly from now on!
Thanks for this simple work out. I'm just coming back to running after years of hiatus coz of having a kid. Ran a couple of parkruns from 7min to 6:09 now and I'm gonna try this out to maybe get to 5:30
My goal when I started running was to run a sub 30 minute 5k at my local parkrun. Most of my training these days is aimed at ultras though, but I got a parkrun PB 2 weeks ago (in the middle of tapering for a 38-mile ultra 😬😂) ... 20:44, so still haven't managed to dip below 20 minutes, but because I was so close, I'm about to enter a training block aimed at going sub-20 so this video was great guys thanks ... will let you know how I get on! 😉😎
Thank you for the tips hopefully I can get my PB from these really useful tips the only problem is I am injured but when I can start running again I will try these and see if I can bring my PB time 20:09 to a sub 20:00 minute 5k
Good luck with the sub20 attempt. I'm doing the same thing, currently I'm in a 12 week block, trying to get the 21.30 current pb down as much as pos - not sure if sub 20 is realistic by mid February when my race is, but will try.
I also feel like I’ve been trying for a sub-20 5k for ages. I was very close in 2020, and I ran a 20:27 time trial on a track. Then, I took a break during pandemic, and tried again in 2022 - 20:35. This year, I ran my first marathon (and my second), so I haven’t been 5k training, but hopefully I’ll eventually get there!
Hello Sarah and all at the Running channel 😊I feel Sarah should try to smash under 20 minute at the Hastings Parkrun in East Sussex. This is flat course with limited Gradient and is Run along the seafront, so does not accumulate any mud. This is fun and on a still day you are guaranteed for a PB. I know because that's where I clocked my personal best at 19.45 🎉😊
I'm going to try this. I didn't start running until I was 51 and my 5k PB is 30:29 (in Oct '23) - I'd love to get this down to sub 30 mins, but I'm not sure about 25 mins, given that I can't do 1k in 5 mins!
Great session, motivated me to get it done Iater today chasing sub 19:00 as the next challenge. Get over to Melbourne for Albert Park, 1 flat fast lap around the F1 circuit 🏎️
Perhaps do a balanced mix of easy runs and hard interval training(like that workout) with possibly some long and tempo runs in the mix too. Ever since I started adding easy runs in the mix, I went straight down from 21 minutes to now 19:20 in a few months. You'll get there!
It is a great workout when you got a guys like him who is pacing and motivating you to your limits and you keep up the pace. That makes such a difference than doing it all alone. I notice that because my aim is also to run a sub 20 5k and I feel I am stuck atm. I need some other elements in my training...
London has the most amazing parks for running. When I'm there, Hyde Park is my favorite, followed by Regent's park. If I want more of a challenge, Greenwich Park is pretty fun too.
Aha! This is what you were filming when I saw you ion Vicky P! As for venues for the 5k PB attempt... do double check to make sure it's a parkrun that isn't known to be a little short! London based suggestions: - Bushy Park (the OG, nice and flat, big event energy - BUT mixed terrain under foot, could be slower for that reason?) - Dulwich (mostly flat, three lap, gentle oval, banking corners) - Hackney Marshes (pancake flat, used to be even faster before the course redesign put significant portions on grass, but it is my 'home' so maybe I'm biased towards it!) - Highbury (tarmac paths/paving slabs, some undulation for variety, go bonkers with the 5 lappyness of it all) - Burgess (I'm just really fond of this one! Run along the course of an old canal, nice and flat, a 'one lapper' with the feel of an 'out and back')
Sarah & friends, your videos are REALLY inspirational ! for your sub-20min parkrun, you could try Munich Riemer parkrun, which is 100% flat, one round with few turns -> very fast course. all your training tips make sense, hope they will get me near a 20-22min time myself. currently parkrun PB is 24:44min, but in 1990, i did a 15:45min on track, so done all those intervals before :) and it works ! but getting back into serious running with 50yr+ of age... i need more of those videos - so keep them coming !!
Have just programmed it into Garmin Connect, will give it a go the next time I'm up for faster interval work. Not necessarily a PB Parkrun course, but Delamere Forest in Cheshire would make for a pretty backdrop!
My PB is like 40min and change, every comment I've seen so far is much faster 😂 but I'll try this out and keep enjoying my runs and doing my best! I am still lapping everyone on the couch 🥰
Back in the days I was fixated on forefoot strike, thought it was the most natural and the best....🙈 Today I know that midfoot is the real deal. And heel strike is not stomping on the heel but rather a relaxed midfoot strike which is only possible because our shoes are designed with a higher heel, so you are already landing a little plantar-flexed.
I've never done many 5k runs in my time which I think is down to my mindset of 5k should be fast and I'm more of a distance runner. This video has come at an interesting point as I did a 10k (not an event) at the weekend as part of marathon training and smashed my PB down to 45:12. So annoyed it didn't work out sub 45. Think I may have to try a 5k at some point and then throw in some of these weekends to see how I get on.
I hate 5km with a passion. Think 10km is my sweet spot! Come to Tooting south London and I promise you the best post run desi traditional Asian breakfast 😊 I managed to get to take off 6 mins off my 5km this year. 30:07 so nearly a sub 30. Let’s see if 25mins is possible next year! But first LM24!😅 Loved this video, will give it a go🎉
Sounds like a good variation. I was doing 10k relaxed to help my 5k, then I started sprinting during a 200 meter stretch where there are no drives, shops, or bus stops. So I do 4 laps, and each lap, I hit that 200 meter spot, I sprint. My 10k is getting better without even feeling like I'm exerting myself.
I've been doing a sub 20 5k workout for 2 months now. I aim for 20 mins total with each interval session.. not counting the 60s breaks. I just drop the number of breaks each time out. So the first workout was 1 min x 20 reps.. Last night I did 10 min x 2 reps. Next week I go for it...
My pace is currently the same whether I'm doing 5k or 10k, I'm just slow! 13 to 14 min miles.... I'm incorporating some speed work in my training block for my next 10k in November, but still am concerned that I'm not going to improve.
That's how it feels initially, until you start slowing right down to an extremely slow jogging pace for most of your weekly running. Only about 10% of the time you're meant to be running faster (in short intervals). Until I realised this I too was trying to go 100% each run and then struggling to make any improvement to my pace.
Managed to get to 19:30 this year thanks to videos like these. Thank you and good luck with the sub 20!
Sounds like a great workout. And I didn’t realize your starting 5k PB was 35 minutes. That’s very encouraging. I’m a little older than you but my current PB is just under 34 minutes, and hoping to get it under 30 minutes in the next year or two. Sometimes I worry I won’t get faster but you took a ton of time off yours, it gives me hope I can shave off 4 more minutes.
I have no doubt you will achieve your new 5k goal.
Easy!!! Honestly you're grossly underestimating yourself. When i started 5k's i was hitting 32 mins (just shy of two years ago), now i'm running more consistently 3/4 times a week, which i've been doing for 3 months now my times are coming in under 25 each time with a PB of 23.. I'd say you can get under 30 in 3 months, easily!!!
Key is doing some zone 2 work for 45 mins to an hour 3/4 times a week, one longer run (10k is suffice) at a comfortable pace, it's the distance that will improve you're conditioning not the pace here, and then a 5k at a decent pace but not breaking your back. You'll see progress so quickly you won't believe it. The human body is wayyyyy more capable than you think. All you need is discipline and consistency. Smash it man!
My 5k is also around 35 mins. My heart rate goes very high even jogging at low speed so I just can’t seem to get any faster despite jogging on and off over a few years. Any advice?
@@suhail45678Yes! 20 minutes of interval training three times a week if life allows. At least one of these should be a run/ walk or similar to this video. The other session can be 40 seconds hard cardio and 20 seconds rest (you can reduce to 15 seconds rest as your fitness improves) with running up and down stairs, skipping, mountain climbers, etc. It can be at home or using a rower/ cross trainer at the gym.
The aim is to get heart rate to 80% max or feel like you're using full on effort for 40 seconds (max heart rate is approximately 220 subtract your age, then use 80% of that so a 40 year old would be about 144bpm)
Hip bridges and planks with correct technique will give you the glute strength and stability to support running, and stretch afterwards.
Consistency is key. Interval training will reduce your resting heart rate, but when you run, don't worry about fast walking when you need. As long as you keep hip flexors flexible, the steady run will feel more manageable. I'm a UK PT so I hope it helps a bit 😊
Keep going. You can do it.
I'm 55, and looking to get my time to back when I was 23.
I was 35 min last Summer. I'm pushing for 22. I'm at 26 min.
I was getting a lot of platar pain, and shin splints because I was pushing so hard, on hard pavement.
I found what some peoples said, was true. Go slow to go fast. I run a 10k at a zone 2-3 heart rate once a week, and it really helped my endurance for the 5ks. I'm at 1 hour to 1 hour 15 minutes (depend on the day).
I also added in triples to my treadmill workout. That is 3 of something. 5,5,5 6,6,6 7,7,7... I'm at 9,9,9 currently, and shooting for 11,11,11 (dream).
Slow 1 hour on the treadmill at 8kph, then every 15 minutes do triples. 9kmph, at 9 incline, for 9 minutes.
When I started, 6s had my heartrate at 180.
@@crystalaustralia Thank you for the great advice. I’m also from the U.K., near Manchester. I tried to go for a jog this weekend as I haven’t been for a while. The weather has been awful. I only jogged 2miles and was pretty slow but I just want to get back into it. I shall aim to try your method if I can get out more. Is there a good watch you can recommend for monitoring your heart rate? May be around the £100-£200 mark, preferably on the lower end?
I dropped my 5K time from 37 (Jan) something to 24:33 (Oct) this year and Mo had me doing this workout through Aug and Sep and now I know why.. thanks Mo! :)
You used the same method on this video? I didn’t run half marathon before how to know my half marathon pace .. I run time to time .. and I want to start running more regularly.. last time I run 5 km in 32 min .. I will appreciate any tip .. thanks in advance
@@ALN98007if you have run a race of any distance, or you know your average pace in training, you can use running pace calculators on the internet to calculate your predicted half-marathon pace. I personally use McMillan running calculator.
@@ALN98007 I just use the garmin race predictor to guesstimate my paces.
@@ALN98007 Like the other commenter said, you can either use your Garmin race predictor, or online you can put in a recent race time and that will give you an estimate for what your half marathon pace would be.
Runna got me from 19:47 to 17:45 in the 8 week block, was amazed how my fitness increased is an incredible app! Good luck Sarah!
Just got a new PB yesterday of 21:58 down from the previous 23:23 after 10 weeks of training following tips from the running channel - mixing faster intervals with longer runs and easy sessions. Not gunna lie, it was brutal but somehow managed to cling on the whole way.
That is amazing! Well done 🙌🏻
Your warm up is already my entire run 😂 seriously though, if I were to do a 2km warm up, even at a slower pace, I think it’ll be hard for me to continue 3km, followed by the rest. My 5km pr is just under 30 minutes
try warming up on lower pace. check your heart rate and make sure you're not going higher than zone 2 during warm up.
Right
I used to think the same, before I realised if I warmed up extremely slowly then it doesn't affect my actual session.
That's correct save the energy for the actual run
I agree. People always say that a good slow warm up pace is when you're like jogging slow enough to hold a conversation but like.. I cant do that unless I walk!
Took my 5K from 22 mins to 19:47 using the 8 week Runna app plan, been slack since though so back down to 21:15 but glad to know it's possible to get sub 20 with some hard work.
That’s amazing. I’ve been battling for 3 months now. Getting it down from 21 min to sub 20
@@Archeris you got this 💪🏼 The run itself was tough when I reached the end of mile two, had to fight the urge to not stop and tell that evil parrot to shut up 😂 Luckily first couple of miles were 6:20s so had a bit of leeway on the last mile.
@@Archeris also have you looked into any of the apps? Would recommend checking out Runna or Run with Hal, latter has a free plan I think and both integrate with garmin watches which is well handy for the interval workouts or tempo runs.
The thumbnail made me realise how I would love a video compilation of Sarah's journey from a 35min 5k to her current PB. I know it is probably spread across different challenge videos but it'll be great to see the progress in a whole video (and maybe Sarah's reaction to it????). Regardless, I believe Sarah will hit that 20 min mark soon; GO SARAH! :D
We can definitely look into it!!
I’ve used running first as a way to lose weight. I’m a 48 year old male and have lost 42 pounds. I ran a pb 5k Saturday at my local parkrun (Idaho USA) at 22:33 in 20f/-6.67 Celsius. I got another 30lbs to lose and a secondary goal of a 20 minute 5k. Doing 30 miles a week, long run, tempo, threshold. My intervals last week was brutal 3 minutes on 3 minutes rest x7 at 6:20 mile pace or 20 minute 5k pace.
This is great! I'm definitely going to try this. I'm 50 years old and ran 3:45 in the Chicago marathon in Oct but my 5km pace is getting slower. Could be age but I don't give up that easily. Good luck with your sub-20 Sarah - can't wait to see the video of you achieving this!
U r too young believe me and do this ❤
Current 5K PB is 24:22. I definitely think I'll give this workout a try. Best of luck Sarah in getting a sub 20.
I did hiking for an entire year and ran a 5k every two days for about three months. That brought my 5k down from 31 mins to 21 mins.
Wow every today a 5k run. That's amazing. Won't ever be able to run so often
@@1337ghomrievery two days
Running three 5ks and two 10 a week brought my time down for both distances. I've only been running for 2 months but I'm down from 33:33 my first 5k, to 24:58 for my recent PB And from 1:11:17 for my first 10k, to 54:53 for my recent PB.
I've even worked my way up to running two half marathons and a 25k.
Consistency got me there.
Thats impressive!
How do you not get bored of doing it so often?
Just completed this workout out of curiosity. Wow, what an awesome run! Thanks team!
I am training for a 5K PB. I didn’t think I would ever get my speed back after tearing my calf and the next year developing arthritis all over and bursitis, specifically in my hip, but training with Fleet Feet this past year has brought me to a minute within my 5K PB from 2016! Speed workouts have been crucial and Strides after really long runs.
What are strides?
So excited to try this workout! My current 5K PB is 27:00, hoping to beat that in 2024! 🙌🏻
No problem, you will be sub 23 by November
And did you?
Having completed my first marathon recently back to training for a 5k pb. Completely agree Mo! The more longer distance I do the more I dread 5 and 10k races! Aiming for Sub 18 minutes…I might be reaching the limit of what I can physically do at my age! (37..). You guys go from strength to strength for presenting: keep up the great work! Thanks!
I ran my 5km Pb of 17:49 earlier this year at 48. Age is still on your side.
Always great to get a friend to tag along for workouts. Good luck Sarah on getting down to sub 20
What happens if you don’t know you half km pace
run a half km and see what you can do, or determine your goal pace for a certain race and work out what pace you'd need to do a half km at to get that race PB. @@cataldomase1248
There are calculators online you can search that you can input say your best 5k time and it will give you your equivalent paces for the other distances/races.
Good luck Sarah! Love how Mo is able to have a casual chat during this workout making this look easy peasy. What a machine!
I think I’m going to try this tomorrow after work!
My 5k PB is 25:12, and breaking 25 minutes has been my nemesis for quite a while now, although I don’t actively go out to break it on every run, but this is a really good workout and I think I’m going to try it around a 1km loop that’s about 3km from my house. Thank you!
I love watching Sarah's progress. I had a 34 min 5K a few years ago and my current PB is just under 21 min. Can I beat Sarah to sub-20?? I'll be bookmarking this workout for my next 5K training block!
Great workout tip! It's gone directly to my workouts list on my watch and I can't wait to try it out.
Definitely going to add this into my training and see if I can get back to my 5k PB of 24.19. My current 5k time is 26.34, but I am 3 years older, menopausal and 4 months post major surgery. I am determined though!
Half marathon pace. So... Walking :)
How do I know my "half-marathon pace" if I'm just preparing for a 5k race and that's my first race ever?
Is there simple conversion, like for example 5K at 8,8Kmph --> 21k at 7Kmph?
Do I have to check in a popular race the % of people who does 5k in the 34min that I calculate (let's say 50% of people, I don't know) and then going to the time done by that % in the half-marathon version of the charity race to check the time?
For background, I only run once per week, the rest of sport is mountaineering and calisthenics, but I run about one hour in a few reps of over 20 minutes.
Its not that easy you have to know your limits and only then will you be able to estimatr your half marathon pace and ive youve never ran longer runs the half marathon will be really dificult because your bodey is only used to fast but short runs so train slower but longer for longer races@@estrafalario5612
@@estrafalario5612 if this is your first race, this probably is not the best strategy for you.
I think the big question here is what if your current fitness level. If I told you to run 5k right now what would happen? (There’s 3 common outcomes, a) you start running, but have to stop & walk every so often b) you complete the whole 5k without walking but you were running at a borderline walking pace c) you’re physically unable to complete the 5k without walking the majority of it).
If your option was a the goal is to practice your endurance. Try running slower, but for longer periods of time. As well as incorporating some speed workouts (run 1k a little above goal pace, then walk and repeat 5 times. You could jog slowly between intervals if you like). Aim to run 35 minutes without having to walk (at any pace, as long as you’re jogging not walking).
If b your goal is speed. Try speed drills (split the 5k up into smaller chunks, and try maintain a goal pace or slightly faster for each interval. The smaller the chunk the faster you should be going). For example I do 5x1k at goal pace, but 10x500m at 1-2kmh above race pace, and occasionally 100m sprints as fast as I can (but not 50 times, that would be exhausting!).
If c, a time goal isn’t quite appropriate, simply finishing the 5k is the goal. Try running 500m, walking 500m, then repeat. Over time you can shorten the walking period, or increase the speed so that you’re speed walking/jogging between reps).
Importantly there’s actually no shame in walking. Most runners don’t like to walk during their races, & there is a bad stigma around it, but it’s genuinely not a big deal. I’ve ran a 21 minute 5k once and still had to walk in the middle to catch my breath. Do what works for you.
@@estrafalario5612there are charts that can do the calculation for you. Look up "race pace chart." Once you run your 5k, you can look up your current half marathon pace based on that. Once you have a goal for your next 5k, you can use the chart based on the goal 5k pace
@@estrafalario5612 run a time trial and put your race time in VDot
Great stuff, I only found you rushed the amount of time the session description was put on screen, had to do a bunch of pausing of the video in order to copy it 😅. If it could be in the description next time you have a video like this it would be awesome ❤ thanks!
My favourite PB parkrun route is York heslington- it’s a five lap course of a cycle speedway track, absolutely zero elevation and every lap they call out your time, so you know exactly if you’re on track or not!
Ooh that sounds fun, I'll have to find an excuse to come to York and try it out! Thank you for the recommendation!
Training for the exact same goal at the moment as well. Following the running 5-6 times a week training plan on the Running Channel website, starting week 7 now and loving it. Key difference is I'm doing it in Australian Summer, running in 30 degrees weather every day is killer. I'm going to be going for my pb at Parkrun on my 30th birthday (Jan 13).
Did you nail it?
@@crystalaustralia not straight away as it was way too warm but as soon as the weather started to cool down I crushed it
nice! i ran sub 20's before (long) covid hitted me, now i can barely run 5k... i attended a race some weeks ago and ran 32 minutes. now trying to go sub 30 :) This video is a great motivator! edit: after seeing this video i realised that there was a parkrun starting in 45 minutes, so i rushed there, still feeling the vibes of the video :) it was great and i ran 28:21, that is 3,5 minutes faster than my last 5K , yeah :D
I've been working this session in to my training for the last few months, and it's really been helping.
I ran my first 5k on a Treadmill in February in 40:03
I ran my first parkrun in April in 35:36
And this morning I ran my first sub-30 5k.
Not only that, it was also my first sub-29! A time of 28:54
I've also found that 10k tempo runs have really helped me work past the mental barrier of running on fatigued legs
I'm happy to see this video, I stopped running and just started running 5k in 35 minutes, when I used to be able to run 23 minutes, 5k finger cross I can get to good distance and speed by end of the year.
What a incredible video guys❤
Did this workout today and I’m impressed. This was very difficult but doable. Definitely adding this in weekly!
I just did my 5k in 20.04 thanks for all the videos you do guys it help me a lot 🎉
So so glad we could help! Congratulations on a brilliant 5k pb!
Mo (totally motivated) - "Are you ready?
Sarah (suffering) - "NOOOOOOO!!!"
4:48
Am trying great denham near Bedford on Christmas Day - I set myself the goal of sub35m this year (I started at 42.39) - am now 36.20
Should get a pb. Lovely fast and flat 2 lap course. Got my years pb there in Oct. Good luck🤞
@@johnkeegan5594 thanks - the 36.20 was set 10 days ago in standing rain and I had to redo a shoelace so I know I’m close 😉
Really impressed that you still gunning for the sub 20 minutes and i believe that you getting ever closer. I still often be remind of the old series for your original 5K.
Haven’t PR in 2 year’s experienced injuries might have to give this workout a try. My last 5K a few weeks ago ran 22:30 been trying to sub 22 (PR 22:06). I’ve been feeling great I PR’ed a 15K 2 weekends ago now I just need to get over the 5K hump
I did the Running Channel 5k training plan with the aim of taking some time off my pb. Not the best time of year for it and the parkrun at the end of the plan was frozen, so nowhere near my time, but I did enjoy the sessions and would do it again at a better time of year. Starting the Running Channel's marathon plan in Feb.
I'm gunning for a sub 20-minute 5k next year. Got my PB down to 20:44 back in September!
You should get that by spring, to be honest.
Oh sweet. Im in a very similar position to you Sarah, and Im looking to break 20 in the spring. Will be all over this workout. Thank you 💙
Just gave this workout a go on the treadmill and really enjoyed it! Thanks guys 😅
I'm following your 5km plan at the moment, so I've got this session next week. Currently aiming for sub21
I'm going for a 21:30 pb at my local Parkrun next Saturday. I'll do this workout this week.
I started running, recently. I haven’t finished a 5k, yet but, I got my mile to 9:50.
Poole Parkrun is my pb course of 21:31. It’s flat and good on a calm, cool day. Good luck Sarah for your sub 20 attempt!!! You can do it!!!
Market Rasen near me is one of the fastest ones. And Thornock Ln Farm is probably one of the slowest lol.
My pb course too!
I got down to 20:18 before getting injured in 2019 with 6 months off. Lately, I find I want to give it another attempt. I found that with these interval speed sessions, off road muddy hills also helped me find the strength to keep pace.
Great job! I could never do this for RUclips because I’d somehow get negative views for the amount of sweat I’d have dripping from my shirt and face after the first 5-min rep. 😅
Love this workout. Tried it a few times too. I broke the 20min barrier at local race in Inverness in the summer. Great fast course round the university campus.
I tried this for the first time today and absolutely loved it! I am so excited to see how much my 5K time will change with this :D
My first and only parkrun after c25k was 28:30. My pb on garmin is 24:15. Going for a sub 24 parkrun in January. Good luck Sarah.
Tried this today! I think this will really help me although I confess to needing 2min recoveries (dead slow jog). Best thing about it is, it gets easier as the hardest bit is first - the final 1m is easy peas 😂😂
PB is 22:00 and going after that 20 break. Will give this interval training a go for sure!
Let us know how you get on!
@@runningchannel progress report: PB of 42:39 for 10k yesterday. Should be doable for this year for some suitable ParkRun :)
I love watching people run. I've gotten close to enjoying it myself, but something eventually thwarts it and I fall off, losing progress and thus the enjoyment. I am enjoying watching these two get after it though 😂
My favorite speed run workout is 'The Andy' since it came out. I don't know how much it helped, but I managed to drop 30 seconds of my 5k PB.
I've just completed this workout. I thought it was going to be easy at first. Then I thought it was going to be really hard! Turns out that it's a really nice level. I can feel it having a great impact on my training.
I enjoyed that! Thanks!
Thanks for sharing this workout! Looking forward to incorporating this in my training sessions :)
You're so welcome!
Im training for a sub 30 5k. No race in particular. I'm using the Runna app and my fav training run is their pyramid Set. Or should I say I hate that I loved it
1km warm up at a conversational pace (no faster than 6:40/km), 90s walking rest
200m @ 5:10/km, 60s walking rest
400m @ 5:15/km, 60s walking rest
600m @ 5:35/km, 90s walking rest
800m @ 5:40/km, 90s walking rest
1km @ 5:45/km, 90s walking rest
800m @ 5:40/km, 90s walking rest
600m @ 5:35/km, 90s walking rest
400m @ 5:15/km, 60s walking rest
200m @ 5:10/km, 60s walking rest
You got this Sarah keep it going 🎉😊
My goal 5k pace is sub25 for this year. I have only dipped under once and I am now thinking that was a fluke. I am going to add this to my training plan as I have problems with keeping the pace so this will help. I believe the more I practice the more I will replicate. I will also implement a higher heel lift while running and relaxing my upper body more as well as breathing deeply while running.
Thanks for video. Can't wait to implement on Friday.
I did this today and it was awesome. I will implement going forward as well and do the two sets. I was able to hit my target paces and even go faster. Let's see how this translates on race day.
That's my goal too! How have you gotten on with it, 7 months later?
@@F7INN , I was able to run sub 25 earlier this year. I took two months off. Now, I am training for the 10k where I am building my base. I haven't utilized this workout for awhile; however, I will implement again later this year.
Rother Valley Parkrun in south Yorkshire is one flat loop and good for a pb attempt. It's where I have my current pb.
Sarah... If you are ever in Vancouver, the Ambleside parkrun is very beautiful and flat and great for Pbs. Vancouver is a great running city
She’d love to run there!
Omg thanks so much for this comment… I’m a runner in Vancouver and had no idea this was here!! So excited
I did this today as a 4/3/2/1 then back up 1/2/3/4. 20 minutes exactly and hit all my distances 1km/.75/.5/.25 and back. This was after a 5km warm up. My current pb is 20:58 and this pace was killer.
Good workout you only have to fo it again then in a few weeks you might try to go a bit fast on the shorter bits.
Just gave this workout a go for the first time today, and it really feels good.
That first 5 minutes at my 'aspirational' 5k pace is probably the hardest part, but I like how it gets the time in at that higher pace.
I'll be doing this regularly from now on!
My fastest 5k is 36 minutes I been working on getting it down to 30. It’s been difficult.
I may be giving this routine a shot.
Thanks for this simple work out. I'm just coming back to running after years of hiatus coz of having a kid. Ran a couple of parkruns from 7min to 6:09 now and I'm gonna try this out to maybe get to 5:30
Perth park run in Scotland is great, its flat and its one lap. No weaving through people. There is a 200 metre ish section on grass though.
Thats a cool session, I definitely saved it and will try it out sometime. Thank you
I have a favorite 5k route in Whatcom Falls Park. It’s not a race, just a favorite place to run.
My goal when I started running was to run a sub 30 minute 5k at my local parkrun. Most of my training these days is aimed at ultras though, but I got a parkrun PB 2 weeks ago (in the middle of tapering for a 38-mile ultra 😬😂) ... 20:44, so still haven't managed to dip below 20 minutes, but because I was so close, I'm about to enter a training block aimed at going sub-20 so this video was great guys thanks ... will let you know how I get on! 😉😎
Barking park and Valentines Park (Ilford) are both known as fast and flat in our area. Good luck Sarah 🎉🎉
Thank you for the tips hopefully I can get my PB from these really useful tips the only problem is I am injured but when I can start running again I will try these and see if I can bring my PB time 20:09 to a sub 20:00 minute 5k
Good luck with the sub20 attempt. I'm doing the same thing, currently I'm in a 12 week block, trying to get the 21.30 current pb down as much as pos - not sure if sub 20 is realistic by mid February when my race is, but will try.
I also feel like I’ve been trying for a sub-20 5k for ages. I was very close in 2020, and I ran a 20:27 time trial on a track. Then, I took a break during pandemic, and tried again in 2022 - 20:35. This year, I ran my first marathon (and my second), so I haven’t been 5k training, but hopefully I’ll eventually get there!
Hello Sarah and all at the Running channel 😊I feel Sarah should try to smash under 20 minute at the Hastings Parkrun in East Sussex. This is flat course with limited Gradient and is Run along the seafront, so does not accumulate any mud.
This is fun and on a still day you are guaranteed for a PB.
I know because that's where I clocked my personal best at 19.45 🎉😊
I'm going to try this. I didn't start running until I was 51 and my 5k PB is 30:29 (in Oct '23) - I'd love to get this down to sub 30 mins, but I'm not sure about 25 mins, given that I can't do 1k in 5 mins!
Update : still not tried this workout, but 5k PB now 29:09
Great session, motivated me to get it done Iater today chasing sub 19:00 as the next challenge. Get over to Melbourne for Albert Park, 1 flat fast lap around the F1 circuit 🏎️
Couple of questions-
How often are you doing this work out?
How to measure 1/2 marathon pace?
Is recovery supposed to be an active jog?
Starting to train for my 5k a year from now. Aiming for the sub 20!
Bloomin eck Sarah. Very impressive. I am hovering around the 21:00 mark so need something to motivate me to get down a minute.
Perhaps do a balanced mix of easy runs and hard interval training(like that workout) with possibly some long and tempo runs in the mix too. Ever since I started adding easy runs in the mix, I went straight down from 21 minutes to now 19:20 in a few months. You'll get there!
Fantastic video this guys, programmed this workout into my watch for my next intervals session this week.
Brilliant Andy! Let us know how you get on!
It is a great workout when you got a guys like him who is pacing and motivating you to your limits and you keep up the pace. That makes such a difference than doing it all alone. I notice that because my aim is also to run a sub 20 5k and I feel I am stuck atm. I need some other elements in my training...
London has the most amazing parks for running. When I'm there, Hyde Park is my favorite, followed by Regent's park. If I want more of a challenge, Greenwich Park is pretty fun too.
Aha! This is what you were filming when I saw you ion Vicky P! As for venues for the 5k PB attempt... do double check to make sure it's a parkrun that isn't known to be a little short! London based suggestions:
- Bushy Park (the OG, nice and flat, big event energy - BUT mixed terrain under foot, could be slower for that reason?)
- Dulwich (mostly flat, three lap, gentle oval, banking corners)
- Hackney Marshes (pancake flat, used to be even faster before the course redesign put significant portions on grass, but it is my 'home' so maybe I'm biased towards it!)
- Highbury (tarmac paths/paving slabs, some undulation for variety, go bonkers with the 5 lappyness of it all)
- Burgess (I'm just really fond of this one! Run along the course of an old canal, nice and flat, a 'one lapper' with the feel of an 'out and back')
come on out to the River valley Parkrun in Edmonton, Alberta, Canada and give your pb a go in -10 celsius weather.😊
Bit of a commute from Toontown, but your river valley is beautiful!
Sarah & friends, your videos are REALLY inspirational !
for your sub-20min parkrun, you could try Munich Riemer parkrun, which is 100% flat, one round with few turns -> very fast course.
all your training tips make sense, hope they will get me near a 20-22min time myself. currently parkrun PB is 24:44min,
but in 1990, i did a 15:45min on track, so done all those intervals before :)
and it works !
but getting back into serious running with 50yr+ of age...
i need more of those videos - so keep them coming !!
I’m totally going to have to try this workout! Good luck Sarah!
Have just programmed it into Garmin Connect, will give it a go the next time I'm up for faster interval work. Not necessarily a PB Parkrun course, but Delamere Forest in Cheshire would make for a pretty backdrop!
My PB is like 40min and change, every comment I've seen so far is much faster 😂 but I'll try this out and keep enjoying my runs and doing my best! I am still lapping everyone on the couch 🥰
Got the same problem. Did 5k in 38 min. Pace is around the 7.5 per km. Would be a wonder it I will ever get to that 5 min for 1 km.
Back in the days I was fixated on forefoot strike, thought it was the most natural and the best....🙈
Today I know that midfoot is the real deal. And heel strike is not stomping on the heel but rather a relaxed midfoot strike which is only possible because our shoes are designed with a higher heel, so you are already landing a little plantar-flexed.
I've never done many 5k runs in my time which I think is down to my mindset of 5k should be fast and I'm more of a distance runner. This video has come at an interesting point as I did a 10k (not an event) at the weekend as part of marathon training and smashed my PB down to 45:12. So annoyed it didn't work out sub 45.
Think I may have to try a 5k at some point and then throw in some of these weekends to see how I get on.
@sarah: Hey, thank you very much for that exercise. I did it today and it was great fun!
How do you work out what the pace should be?
I hate 5km with a passion. Think 10km is my sweet spot!
Come to Tooting south London and I promise you the best post run desi traditional Asian breakfast 😊
I managed to get to take off 6 mins off my 5km this year. 30:07 so nearly a sub 30. Let’s see if 25mins is possible next year! But first LM24!😅
Loved this video, will give it a go🎉
Sounds like a good variation.
I was doing 10k relaxed to help my 5k, then I started sprinting during a 200 meter stretch where there are no drives, shops, or bus stops. So I do 4 laps, and each lap, I hit that 200 meter spot, I sprint. My 10k is getting better without even feeling like I'm exerting myself.
I've been doing a sub 20 5k workout for 2 months now. I aim for 20 mins total with each interval session.. not counting the 60s breaks. I just drop the number of breaks each time out. So the first workout was 1 min x 20 reps.. Last night I did 10 min x 2 reps. Next week I go for it...
A moment for the cameraman running backwards at the same pace.
We use a bike thankfully haha
Shout out to the cameraman running backwards at the same speed.
hahaha
I am also chasing the sub 20, Got just over a minute to find. (21:01) Chasing sub 45 10k also, which is first target.
I’ve been training for a 5K PB, and yesterday I finally got my 30 minute 5K!! But I am looking to shave off some more time.
Mo looks like a really chill guy
He really is
Awesome I am doing a hilly half marathon training plan with runna. The tempo runs are hard but yes I feel good after.
My pace is currently the same whether I'm doing 5k or 10k, I'm just slow! 13 to 14 min miles.... I'm incorporating some speed work in my training block for my next 10k in November, but still am concerned that I'm not going to improve.
That's how it feels initially, until you start slowing right down to an extremely slow jogging pace for most of your weekly running. Only about 10% of the time you're meant to be running faster (in short intervals). Until I realised this I too was trying to go 100% each run and then struggling to make any improvement to my pace.