HOW TO RUN A FASTER 5K- 5 EASY TIPS!
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- Опубликовано: 30 июл 2024
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In todays video i share how i improved my 5k time over a 2 year period from 22:13 in 2019 to 15:46 in 2021. I summarise the last 2 years of my training into 5 simple tips that you can implement to run a faster 5k in 2021. If you enjoyed the video please leave a like and consider subscribing. All donations go towards creating these videos. If you found this advice helpful please leave a like, comment and share with your running buddies.
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Love how this video has 5k likes…
Hahahahahahahaha
Ur comment is now posted 5 month ago 😂
100%
Fast summary:
1. Consistency
2. Endurance: Milage above your goal distance
3. Speed work, interval sessions
4. Recovery, sleep and food
5. Hard work ethos.
Pretty much. And 6. repeat week on week, month after month :)
My current 5k pb is 21 mins. I’ve been running 6 months. I’m looking to get a sub 20. I run about 50k a week. I run 1 interval run a week. Would u say have none running days for recovery or just do a nice easy run. This is where I struggle with steady runs and rest days. Could u help please 👍
@@paulhall7848 idk if you still need help but if you’re running 50k a week and your pb is 21 I think that you should try to do some more speed work and try to get your top speed up. I’m by no means a coach so take my advice with only a grain of salt.
I only run about 25-30k a week and my pb is 16:48. I’m more of a miler than a xc runner so the top speed part comes a little easier to me than the endurance does, but I think just getting comfortable running at a faster pace will help you tremendously, cause it sounds like you have the endurance and mental toughness(assuming you’re running about 5-6 miles a day).
Ouch... as a (slow) 50ker, no way am I training above my race distance! 😆
@@paulhall7848 Yes, I definitely agree with this (what Duke S1lv3r said). You certainly have the base ingredients to run a faster 5km, the aerobic base is very important. Not sure if your 50km is run at a fast pace whereby you're getting fatigued so perhaps dial down the pace on easy-run days. But for sure, doing speed work is critical for adapting your body to tolerate faster speeds and importantly, holding those speeds. I also find hill sprints beneficial. But also, don't forget some tempo runs if these aren't already incorporated into your 50km. As is recommended in this video, increasing mileage is also hugely beneficial. It's no wonder his time when down by so much, going from 20km per week to over 100km per week.
I was running a 26min 5k this time last year, last Saturday I ran 5k in 21:35 😁
Fantastic work! Maybe some of the advice or challenges on my channel can help you even more!😎
Way to go !!
Wow 21:35 is the same as my pb I’ve been training hard and tommorow is race day so I aim to get 19+minutes!
please guide me how can i improve?? i can run 5km in 25 minute
@@niks3441 I just don't eat sugary/ fast food. And run 3 times a week at different speeds as long as I can
A six-minute PR in two years is insane, especially going from 22 to 15 minutes. Well done!
Thank you! A little bit of talent but a whole load of hard work. More to come I hope! Thanks for watching 👊🏻
actually, his progress is just about right for a young guy with talent. he ran 22 without much work. two years is A LOT of time when you're young. Now if he gets it below 15 or 14 then my eyes will really pop out. Nonetheless, he's a very good runner and would win many local races.
what does PR mean?
@@michellewalsh1150 personal record
Totally agree. I don't think people understand quite how big a jump that is! Breaking 16 mins for the 5k is very very impressive. Well done!
As a former college XC runner, this is the best/most concise training advice on how to get faster efficiently. I feel like training in any sport can be vague and confusing. Great job clearing it up! I love it.
Wow thank you very much. I tried to break the video down into clear categories so I’m glad that come across. Thanks for your feedback 🙌🏻
@@BenIsRunning Keep it up! Subscribed!
I have never been a runner but noticed I was getting 5k on the running machine so decided to take it outdoors. It's been on a nice flat surface and through the forest but it's really tough going. I have stuck in there and the last 2 times I did it in one go which I'm delighted with, a time of 33.36 then 33:56. I've never even did this kind of distances before and will be turning 51 tomorrow. Onwards and upwards they say 😊
Never forget the age factor! 58 now and got it to 20.31 so am realistic that if I get below 20 it will be massive. Your tip on the 1km intervals is excellent. I slowly built up to that from 10 x 400m inters to 4 x 800m then 5 x 1km
I know I’m late but that said interesting. My coach tends to have us run Tempos (so almost 2k) for 7 minutes for the start of a block then has us running 400’s and 500’s from then on which I’m currently doing
If you want to run sub 20 mins , a good idea is to run faster than goal pace for 400m and 800m intervals .
Personally I've had great results from under distance interval training combined with over distance long runs presuming you do 2 interval sessions a week.
16x200m circa 30 secs with 30-40 rest depending on training partners. Add 2 extra sets at max effort if you've got anything left in the tank at the end.
5x500m @ 3km pace 1min rest & 5x300m @ 1500m pace 40secs rest consecutively ie 500-300-500-300...
Then one 8km+ run a week at 80% effort.
Awesome effort
That's my goal as well
At 56, I'm at 22:07, and my goal is to go sub 20
My original pb was around 18 min but that was high school 40 years ago
I started running 3 months ago on March of 2021. My first 5k ever was around 32 minutes , with hard work I managed a sub-25 a couple of days ago. (23:52). My goal is to achieve a sub-20 by the end of the year. Thanks for your video and for these very useful tips. Cheers!!
Our previous record and goal moving forward is the soo similar. Any chance we can be friends on strava?
Haha absolutely the same here. I started also in March and was „running“ 32min. Now Im at 21:35 min and 10k in 44:57 min. It’s all about the right training and the most forget the right food.
@@Mr.Wissen.Zero. what food do I need?
This is awesome ! Way to go !
@@Mr.Wissen.Zero. i started in may around 27-28, to 21 flat now, so we are pretty similar. i ran 17:33 when i was 20, so hoping to break that 10 years later =P
So amazing to see your journey and how far you’ve come 🥰
A lot of people stuck above 20 min will now believe they can run sub 16, LOL. I've only improved slightly from when I started running 15 years ago. I could only run 1 mile in 6'02 and now I can run a 5k a bit faster than that as my 5K PR is 18'20 which is 5'54 per mile. I am 43 years old now so I doubt I could improve very much now. Maybe I could run sub 18 one day which I would be very happy with. But your video had some really good advice. I would also add to get a coach who knows what he's doing. I just got a coach now for the past 5 months or so. I wish I had hired one sooner because even know I read a lot of books on training methods, I didn't maximize the time I spent training for the last 15 years.
Thanks for your feedback! My progression has been gradual as I’ve incorporated more speed work and mileage! Keep training hard and I’m sure you’ll knock those 20 seconds off! A coach certainly will help keep you accountable that’s for sure :)
At 43 my PB was 17:47 and by 45 it was 16:22, so don’t let age hold you back (yet at least).
@@HeLovesZelda it depends when you started running and what kind of training you were doing. I started running seriously at 29 but was running before as part of my tennis training so I didn't start from zero. I then lived with pro runners and trained very hard (without guidance mind you) so I improved but didn't maximize my potential then. Now 15 years later I hired a coach and improved a lot but I don't think I'll ever run as fast in shorter distances as I did back when I was 30.
On my first half marathon I ran 1:37. Since then I improved to 1:28. Now with a coach my goal is 1:25. If I had had a coach when I didn't know what I was doing, I woulda run closer to 1:20. Let's not forget we now have supershoes to help us too.
Someone who started late and was not training seriously has greater room for improvement.
@@sylvainbauge There’s a lot of dials and levers at your disposal and I doubt you’ve used them all. Reaching your maximum mileage, getting to ideal weight, strengthening and form would be the most impactful but there’s loads more I guess. Weight is my next one, hope to go from 80kg to 75kg this year - I’m told it makes a big difference!
@@HeLovesZelda Pretty close to having tried everything, tbh. Altitude training, losing weight, many many recovery tools, higher mileage (ran up to 101 miles a week), trained with faster runners, coaching, etc.
Thanks so much for this video! Very helpful tips for sure. I first started to run in 2017 and did my first 5K race in 41-minutes. From then to now, I’ve shaved close to 15-minutes off of that. My PR was a 26:57 for a 5K, but I’m struggling to beat that now. This video helps a lot. Thank you.
One corollary that I would add to the increase your mileage by 10% a week point is that it's commonly recommended to build 3 weeks and fall back 1. So every 4th week is a fall back week, probably run a little less than you did in the first week of the build up. This gives your body time to recover and make those gains stick. For example, if you've been running 20/wk for a while, it may be 22, 24.5, 27, and then fall back to 18 or 20. The next week would start at 30ish, and so on.
I agree with this yes! Will allow you body to adapt and absorb the increased training load and therefore reduce the likelihood of injury. Thanks for adding.
Basically like a deload week for running
That makes a lot of sense. Presently, I work with an increase of 10-15% per fortnight (rather than per week) as recommended by some American coaches. It's a bit gentler, but I like the idea of a fall back week and I'll give that a go.
@@simonwatson9730 how many kms a fortnite do u do?
Such a knowledgeable, capable dedicated and sincere guy. In fact so impressed I made a donation. Inspiring young man.
lovely video!
I used to run 800m (placed 4th in sheffield when i was 14 for my age category). I didn’t really run over lockdown, but got back into it over the summer. I ran a 19:16 at the end of august after a few weeks of getting back into things, and just ran an 18:48 on the same course. I’m hunting down a 17:01 age category record at my regular parkrun while i’m still 17, so definitely going to be adapting my training based on this.
Excellent advice for 5k improvers. I returned to running recently and went at it ad hoc but now I've read excellent, simple advice like this I'm much better organised and making real progress
Nice one Ben.
Getting anywhere around 20min for 5K is phenomenal goal. Thanks for the tips.
This is very well structured advice and put in a way that is easy to take on. I made notes and will be using it all. Thanks!
Another huge tip I would say is to do strength work. Most people don’t use all of their muscles when they run but the more muscles you activate in strength training the more muscles you can use in a race to get faster.
That makes no sense. Strength training muscles that aren't used during running won't benefit running in any way since they won't be used in the first place
When one muscle can’t do work the body activates other ones to help out, you would have to get a certain running form down for this though
I totally agree with this statement. Goodluck trying.. i ve achieved my 17. Pbs with this hahaha
@@westonwheeler2311 look up benefits of strength training for endurance athletes on google scholar. You’ll see there is quite some research on this topic
I mean if u have ever run a fast workouts ie: tempo,intervals, etc. then you understand why strength and flexibility training is just as important. That lactic acid feeling in your arms and legs for those who have never felt that feeling yet in their training.
Brilliant video, thank you. Just getting back to running after my let's say up and down journey with it over many years. Will definitely be increasing the mileage slowly and incorporate some speed work at some point. Always used to struggle with running fast, that's because I was never doing any speedwork. This time round I know much more about running and it's great to pick up some useful advice from people like you mate 👍👍
Well done Ben. Simple, concise, and accurate. Consistency, Duration, and Intensity have always been the building blocks and you stated their interconnection quite clearly. I'm 62 and an ex-college runner who has been running and competing fairly regularly since Jr High school. If you are over 60, (like me), or new or returning to running, CONSISTENCY cannot be overstated. Lower your duration (mileage), lessen your intensity (speed), but find a starting point your body will accept on a daily basis. That's 7 days a week. Its much more important when you're starting out or as we age to improve our body mass index and our cardiovascular strength then to try to run faster everyday. Maybe incorporate a Jeff Galloway run/walk type effort but I encourage those who fit this category to get out everyday even if it goes against conventional wisdom. It does work. As Ben stated the improvements will come with time. Be patient with yourself and take pride in your daily effort! Ben I look forward to following your success.
Totally agree with the mileage point. I think overall weekly distance is the best indicator for 5k performance. Those base building runs are absolutely vital!
I’m currently running, 1 mile a day for the 31 days of May and your keeping me going. Thanks for the advice and videos.
Awesome! 10 days to go 👌
Best running video I have watched. Great tips, and helpful info!! Thank you!!
Thank you for the simple yet effective points Ben, Happy running to you all , Ben
Your welcome! Thanks for your feedback and best of luck with your training
Ben... Well done for inspiring so many of us, I am starting out on my running adventures and your tips seem to be true...
Thank you so much for the video! I’ll be taking these notes on the road with me!
Thanks mate. I've seen so many videos but your tips resonated with me.
You seem like a great bloke, I feel motivated to start running again !
I’m a senior in high school getting back to running after being diagnosed with ankylosing spondylitis. Just had my first meet today and ran a 21:28, not my best time but super happy after months not being able to run! This video is super helpful, my goal for this season is under 19:30 :)
Rarely post a comment but this running advice is perfect. People looking for the magic hacks but all about these basics 🙌🇦🇺
Thanks buddy. Yeah there really isnt any secrets just more miles and consistency. All the best!!
I would be happy to just get a sub-30 minute 5k again.
Same here!
You certainly will !!!!! You got this
I'm sure you can.
Tell me about it!
SAME! After hitting mid 40's, it's not as easy. My fastest is 26:00 but I usually run a 30:00 but now after covid year out of any training, I can't even run an entire 5k yet without having to walk ughghghg! Good luck to you!
Thank you, first time watching one of your videos, I’ve been improving my time and now I’m getting serious on this, this tips helped many thanks!
Excellent advice, Ben. Thanks!
Cheers Ben, I had been able to run 5Ks in around 20 minutes for a while, without taking running too seriously, but I've just started running my local parkruns and have managed to get my PB down to 18:30 in around a month, so I'll now be following your tips and seeing how I can improve from this!
Nice video. I managed 19:30 in training last summer during lockdown but now back at just over 20:19 so trying to fight to get under 20mins officially. Video gave me confidence boost that I am doing the right things and just need the consistency and hard work.
Really really good advice, can't wait to try
Very helpful video, super glad I found your channel these tips helped so much.
Excellent video mate, can't wait to give these techniques a try
That two year progression of yours is absolutely insane! Mad respect!!
Thanks dude, more to come i hope
It's not insane., Ben is still incredibly slow and rate of progression is not great. At Ben's age and years of running I would expect Ben to be at least sub 14 minutes and aiming to go sub 13:30
My PR at the moment is 19'40 which i improved from 22'10 in January this year. Time and effort plays an insane role and with the lockdown I had much more time to go out running and have a great milage. Now back at work I have trouble to keep up with this milage. Nonetheless my goal for this summer is to run sub 19 minutes. Great tips and I will definitely make them part of my trainings plan!
Great video. I started running to improve my mental health , it’s helped me massively this video has pushed me to places I didn’t think I could go to
Thanks 🙏
Just turned 45 in February love seeing all the comments from runners in their 40’s and up. I actually just hit a PR 5K today 19:43. Very happy. I’m running around 30 miles a week. Is everyone seeing better results gains from increasing mileage? I run 80/20 easy/ speed work.
60 was the money spot for me, but its fairly noticeable returns up to that IMO
Increase mileage will for sure improve your time but the most important thing is concistency and training smart, short interval training a long time before the race to build the speed and after rise that to maintain the speed a longer time, and easy run should be very EASY. I got sub 19' with 3 times a week and 18-20miles with that method.
After that you can add some easy and short recover run after a day of interval training.
Ive seen maaaany running videos. But this one is THE BEST. Clear, short and full of the knowledge. :) thank you! My PR is only 23:41 but I started recently. The goal is to go under 20 next year:))
Solid advice top to bottom! Keep pushing!
Thanks DEV RUNNER :)
Excellent advice. Looks fun to run on beautiful British weather.
Great advice. I started running in February this year and my 5k pb at the time was 26 minutes. I’ve now got it to 20.25. Next goal is a sub 20.
good info! i like the ice water in the garbage can idea. i've also heard of people sitting in a cold water stream
Few years late but stumbled across your videos as I have started getting into running post an injury 6 months ago! Looking to break the sub 20 by the end of the year so this is really helpful! Going to start speed work this weekend.
This is a really good video. I know it will help a lot of runners. Great job Ben!
I watch all of your videos but had to come back to this one to give kudos for your awesome tips to improve the 5k time. Went to my second park run this weekend and managed to reach my major goal in going sub20. I did my first and also last 5k at the end of October with 21.31 and was able to hit 19.25 now. Looking back your tips 1 and 2 to stay consistent and to up the mileage are most crucial. I joined a running club and increased my weekly mileage from around 40 to mostly easy 60+k. Also started doing intervals once a week on the track. Was amazing to see how my endurance and speed progressed over this relative short time just by continuing to put the work in. One tip I would like to add is doing strength and stability training which helped me a lot with keeping a good running form even on HMs and probably staying injury free.
So thank you Ben for the inspiration you give to all of us and helping a fellow runner progress! I'll let you know when I go sub19 ;)
22:13 is exactly the point where I am actually, I have seen the right video in the right moment. Thanks to give me the motivation that I needed.
Awesome video, very specific and useful. Thanks
Such a well explained video, thanks!
Thank you, sound advice. After years of not being running fit, I'm trying to get back into it and while I knew the spiel, you delivered it in a great way!
I improved my 10k time over a 2 year period from 50'20" to 42'20". I was in my 40s when I did that first 10k, and only running a couple of times a week… I decided to get better and downloaded a 10k program which I pretty much followed, after a year I did a 45'40" and then the 42'20"… I stopped running then got injured bla bla bla, now in my 50s trying to get back into it (I'm a swimmer these days and do more swimming than running :)
Brilliant vid…really agree with you re consistency, to me that’s the number 1 thing to cracking it….keep these brilliant video’s coming!
Yes without it you won’t get very far in terms of progress! Thank you for the the feedback! Any video suggestions are always welcomed
Thanks for this, very insightful! I got shin splints coz I’ve pushed a bit lol, but your advice is very useful.
I’ve been marathon training with one day of speedwork per week for about one year. Marathon this May, resting for a month, and then dropping down to a 5k block to work on my speed. Thanks for the tips!
Everything here makes perfect sense, thank you!
Awesome, thanks for feedback 👊🏻
Ben, thank you for the vedio, your 5 points. really made sense.
Good observation about the training consistency and prioritizing recovery! Last year I gradually increased my number of runs from 2 to 4 runs per week. And the result was running 5k under 18 minutes - a time i thought i would never break.
Now, because of home office and work stress, my consistency is not as good - only 3 runs per week - and my 5k times are slower, around 18:30. But I work to get back in shape for the summer and autumn!
Great tips! I think consistency and getting enough sleep are important for sure. I'm practicing intervals and they have helped a lot!
Sleep is where the body recovers and to train at a high volume theres nothing more important in my eyes for recovery :)
Great work, I am getting back into running again 35 now , a few years ago I did a sub 20 5k , this took me about a year I had started at 40min 5k so you can make a big difference in a year particularly if you are new to running.
Cheers Ben l am 58 this month Dec 2022 ... I am just starting out running l aspire to do a 5k.. My mind set is good because l ran 3 x half marathons in the early 1980s in my twenties .... I am from South Yorkshire UK their are 2 Park runs in my town Doncaster so you have a new follower right here
awesome tips brother! Amazing improvements within two years that's insane! I managed to get my 10k down from 44min to 38min within 2 years but now I'm stuck. A key thing I got from this video that I'm doing wrong is consistency. I fluctuate a lot with my mileage (20-50miles per week). Gonna go for sub 38 this summer 🥳
Consistent mileage and consistent day of training also are needed.
Wow! this is amazing. I grinded really hard over summer and came away with around a 3 minute pr in a bit more than a year. but 6 minutes in 2 years is awesome!
It’s can be done. Great job in your training, keep working hard buddy
you can shave 90-120 sec off w/ carbon fiber shoes, I have saucony endorphin pro 1s, which are slower than the pro 2s, slower than the endorphin speeds, and supposedly inferior to the nikes. the difference between carbon fiber and reg shoes is just ridiculous.
Great video Ben 👍🏻
love this video !
would love to hear more about 3km and 10km runs
Solid tips, Ben.
Thanks for the tips! I’m going for my first 5K this weekend.
Nice work Ben, great vid 🤙 I’m close to breaking into the 16mins
Good content Ben. Keep it up mate 👍
Nice. 2 years of hard work really paid-off.
Preciate the video, getting ready for high school XC season
Thanks buddy! Good luck :)
This was great advice!
Great Info Thanx Ben
Nice tipps! Thanks 😎
Really enjoyed that. Thanks for sharing mate
You’re welcome! Thanks for the feedback 👊🏻
Really helpful tips!
very concise explanation, thank you!
Nice one Ben, keep them coming.
Cheers Paul :)
Hi from France ! It's so great content !
Thanks for the video. I am 50 and have just come back from injury (had to start from scratch with C25K again). Running 27:55 at the moment and just starting to incorporate intervals and upping my long run distance using the 10% rule. I can see an age PB and breaking 25 mins this winter!
In high school I never took it 100% serious. I ran a 17:55 my senior year but stopped running afterwards. Just ran a 19:25 starting back up again and want to aim at sub 17. These tips are great!
I'm in the exact same boat! Ran 17:50 with an 800m hill climb at the end during my senior year of high school XC, but I know I could've done much better had I actually trained properly in the summers and winters. Hoping to go sub-20 in my first 5k in 17 years and build from there to go sub 17 (and maybe sub 16?) someday.
I think my PB is about 18:11 and kind of the same story. I only ran for 2 seasons in HS and than quit and 18:11 was the last race I ever did lol. I have run a number of 5ks and such since then but I am 37 now and I think my fastest post HS is 23 minutes haha. I wonder if I really applied myself again what I could do before I turn 40. I bet I could PR again and get in 17s. It will take a lot of work. On a weightloss journey myself right now. As I drop this lbs I will get after it.
Great advice,thank you 😊
Great info...i always try it
Really helpful video thank you!
Thanks for the honest vid! I’m hoping to drop my pb of 17:46 down to under 17 next cross country season. The speedwork advice gave me inspiration on how to train over the summer.
Gonna be honest with you, at the paces you’re running; that’s maybe sub 15:30 pace fitness
My advice is having a rainbow of paces each with a purpose whether it’s recovery,training,workout, threshold, aerobic,anaerobic, speed work etc. All those should be ran at Different paces not the same pace.
For reference my Pb is 16:44 and I mostly train at 8:00+ pace on my easy days, 7:30’s on my endurance/aerobic days and progressively getting closer to race pace depending on what type of running you’re doing
Once you break the 17:00 wall you’ll def be in the 15s in no time
Good advice! Plain and simple. Good job! 👍
Thanks buddy, appreciate your feedback!
Nice tips Ben , I did 15:38 when I was 20 now after 15 years I am trying to get near this time again.
Beautiful video. Thank you.
Very good advices thx
Thank you Ben.
8:53 thank you mate. Because of you sharing this information , i've made my self a programme for a mounth. Hope i get to 17min 5k before the end of this year :D
Great points!
Great video!
Very helpful thank you 🙏🏼
im shock that i did the exact same work out this week for the first time, but with 3' rest hahaha
i loved all the the advises, keep it going
Great job Carlos. Thank you very much :)
Great video and great tips, I had to do a double take as I thought is was Yammie Noob at first!
Genuinely encouraging, so much better than many arrogant sporting RUclipsrs I see who only talk about themselves and expect ‘constant’ praise.
I hope you do well on RUclips. Good luck...:-)
Thank you! it's really inspiring