Run a FASTER PARKRUN with these BEGINNER 5K training tips
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- Опубликовано: 30 июл 2024
- In todays video i share 4 beginner tips to improve your 5k parkrun time. If you find the video useful consider subscribing for more running related content.
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Развлечения
Think I’ve come full circle. Pretty sure the first ever video I watched of yours was a 5k tip video. What a journey for you since then mate 👏🏼👏🏼👏🏼
Amazing! That would be correct 😂
Haha, same here!
Ditto!!
I'm taking notes Ben and would like to share it with everyone here. I've been following you, hoping that I'll be able to do sub20 in 5km distance. I'm currently in a plateau with 22mins in 5km. Thank you for this Ben.
Ben Is Running Beginner's 5km Program Summary:
Session 1:
10 x 400m Rest: 1m30 Standing
Target Pace: A little faster than 5km pace
Session 2:
4 x 1km Rest: 2:00m Standing
Target Pace: Goal 5km Race
_____________________________________________
Ben Workout as 15min 5KM runner
20 x 400m Rest: 45sec Recovery
Weekly Structure:
Tuesday - Speed Session
Saturday - Long Run
Follow 80-20 Rule (The cherry on-top in Training)
80% Easy Running (Conversation Pace)
20% Speed Sessions / High Intensity Workout
Tip #1: When Increasing training load/volume, add 10% each week.
Ex. 30km in week 1, in week 2 increased to 33km
Tip #2: Avoid doing race effort every week, it causes a lot of fatigue on the body and decremental of the training.
Tip #3: Select 1 or 2 race every month, treat as an A race effort to avoid fatigue.
Final tip: Don’t hesitate to do long runs more than your race goal distance, 5km running is 90% Aerobic and 10% Anaerobic.
Any changes of your training plan you need to them gradually to avoid injury. Learning about what your body can take slowly adapting the training regime over the weeks and building up consistencies.
This is a great video. I’ve been running Parkruns for 7 years thanks to you and This messy happy I’m finally bringing my times down at Parkrun after years of trying doing it wrong. My all time goal is sub 20 parkrun. I’ve bought my times from 26/27 mins to 22/23 over the last few months thanks to you guys. I’ll keep pushing to achieve my parkrun goal! Thanks again!
That’s an amazing progression Eddie! Keep working hard and I’m sure you’ll get there
Just catching up on your videos Ben, after a few months off running properly. This is actually a great video “refresher“ for 5k running as well as for beginners . Thanks very much , I’m going to add these sessions to my comeback training.
You don’t understand how much this helps me and others that have become obsessed with this Ben thank you. I just started my long distance running journey in February training for a half marathon in April. I decided to run a 5K the week before to see how I would do I ran a 22:56, than the next week ran a 1:44. I did that just following a basic model of training for a half marathon. Now I thought I was terrible but people told me my times were great and I was like “what” 🤷🏾♂️ for a beginner. Now I started adding some speed work to my workouts since April and seen a change (I still don’t fully feel I know what I’m doing at times) I ran 5K PB in a 10K race in June at 22:24, then the following week I ran a 5K race and time went down to 20:38. So I feel I maybe on the right track but, I always look to you and the other Ben from “the messy happy” channel to get tips. Thank you for adding this so I can add to my workouts and also thanks for the adding gradually part because I got so obsessed with meeting my goal to run under 20 before this year is out I pushed from 3 to 4 days starting to a strong jump to 6 days a week of running and I feel run down and even injured my knee a bit so I cut down to 5 now we will see how it goes. Thank you for your work and effort. Maybe I will run a race with you sometime down the road. ✌🏾
I love that you mentioned Chalkwell Beach parkrun in Southend! I visited my family last weekend and took part in event #50. Shaved nearly 2 mins of my previous PB and ran the course in 34:09!! I'm excited to see how much I'll improve after I incorporate some speedwork into my training.
Very Sensible and helpful tips Ben! It is an 8am start for a trail park run @ Mt Ainslie, Canberra, Australia for something different. Winter running at it's best at this time of year. Inspired. Thanks again!
The great thing about doing different park runs is that a variety of running environments really helps with motivation by keep things fresh 🙂 thanks for your posts Ben👍
Great video! Lesson i learnt is its a long term goal when it comes to pb. keep consistent and youll get there
well done love these first 5k tips. really useful! from your new friends from Ireland 🇮🇪
Thanks for the video. Always looking for new ideas for Parkrun
Brilliant Ben! Love it. Thank you so much 😊
You’re welcome, thank you
Really useful tips. Thank you 🙂 And a shout out for my home park run at Chalkwell Beach ⛱️ 🤩
Awesome Ben. love the tip with regards to not going for a PB every week and how it can spoil future training. while i don't go for a PB every week i always but max effort to get a 20:?? time. resulting in Monday morning's long and slow run being hard work with a few long term injuries (calf & knee). Anyway on Saturday i took your advice. I ran and took photos for the parkrun (26+ min). Monday morning i ran the same 10km route i ran the week before with my laps been 15sec per km quicker (4:52min) and on strava effort was down from 74 to 64. my mates not happy as we seem to race each other each week. thanks Ben. top tip
I’m a newbie to parkrun and running/shuffling. Lost 8 stone and decided to change it up during the lockdown. Thanks Ben. I’m
Really slow and it’s okay. My aims each week are to turn up and to keep going even when it’s tough. Not to stop. This will help. Did some Intervals on the treadmill this week and it felt good.
Thanks for inspiring me to run.
Never mind chasing a 5k time, losing 8 stone is an incredible achievement! Your focus and resilience must be incredible.
@@Nick-pk4sq thanks Nick. It was with weightwatchers and my life is changed and you are right. It has taken focus
@Estelle - in relation to running slow, it's not just 'okay' - it's great. Everybody goes too fast when they start out, and I think a lot of people end up associating running with suffering - and it absolutely doesn't have to be that way. Paradoxically, lots of easy miles is a great way of getting faster in the long run. Well done on finding a way to enjoy it - I hope that continues!! :)
I've been parkrunning since Feb 18 and I've only just discovered zone 2 training. This year I'm not focussing on my time but on my aerobic heart rate.
Great video Ben, thanks for the tips
It's good for us to have a refresh video. Thanks.
They're also free and the individual events are run by volunteers (if you attend a lot, please volunteer sometimes at least 1 in 6, there's a load of large runs that only need 10% of the people to volunteer weekly but always end up begging the regular volunteers every week).
For sure!! These events simply wouldn’t happen without volunteers
Good tips & a great vlog as always.. Morecambe Parkrun!! Zero elevation, out & back on a very wide promenade that has perfect tarmac. Fast!!
That sounds like a dream!!!
This 🤝🏻 Video 🤝🏻 Slapped 🤝🏻 Great job mate
My recent PB is 19:16 (last week) but really keen to get it down to the 17:00 to 18:00 range, thanks for the tips, will give these a try (especially the interval training).
Great new content Ben!
Great video Ben! The number 1 tip I think to improving your 5k is to watch this channel. Started watching October last year when I was injured and since I came back in January I have gone from 21.34 to 17.55. Can’t wait for holiday as well, going up to Lake District to attempt Whinlatter Forest parkrun (3rd Toughest in the UK with the highest elevation)
Love that thank you! Some great progress there, that sounds like a great one to do
hi mate, i did whinlatter fairly recently, least i can say is it’s absolutely brutal!! i normally do parkrun in 23/24 mins, but couldn’t even manage sub 30 at whinlatter 😂good luck to u
Brilliant tips buddy! You are the parkrun master 💪🙏
Thanks MR fod ❤
Very useful information! Thank you!!!
Storey’s Field in Cambridge has been rated 2nd fastest ParkRun course. It’s all tarmac so defo a quick course. I’ve run it three times and it’s my go-to course to see where I’m at with 5k. Great tips Ben
These are such great tips. I think I knew most of them but I am 45 and have been running for years. I wish I saw your video a long time ago 👍 Something that really blew my mind when I was trying to go sub 20 was volume. I had a structured training plan that was 30 - 40k a week and I just couldn't dip under 20. As soon as I started doing 50 - 60k I saw huge gains. Something I just didn't think I needed at the time. Thanks for your videos I always enjoy them
For sure! There’s no secret in my training that I’ve only managed 15:XX since hitting 100mile weeks
Super progression. Ça motive. Merci pour le partage d’expérience.
Thank you
Great advice as always Ben 😊
Thank you 🙏
I’ve only started Parkrun this year, I think it’s brilliant. I’m soooo close to sub 20 now 20:07 at the moment…might be too hot to push for it right now but should get it by the end of year!
Thanks Ben can't think of a better weekend combo than coffee and park run have a good weekend
It’s the dream start to any Saturday!!
Parkrun, coffee, breakfast, chores, early lunch, play cricket....perfect Saturday avo
Soo hyped for the review of the zoom fly 5!!!
Out for delivery 🎉
Long runs and low hr running has been a game changer for me!
Great advice ben 👍🏻
Please can you consider coming to Southsea Parkrun in Portsmouth? It's fast and flat on the seafront 😃
Be very interested to see how you get on at Great Yarmouth park run, if anyone can get sub 20 there I can imagine you’d be the guy for it! Have to make people aware when you’re planning it, I’m sure a seaside meet up wouldn’t go amiss!
Vicky dock is my local parkrun and i bloody love it
Could you do a video on your 5K PB progression, showing how your PB has improved over the past 5 years?
Hey Ben can you give me some tips on websites for running gear.. thx love what you’re doing 👊🏻
Thanks for sharing all your knowledge Ben! You’re a star !
Very Important question: which Team Våga hat should I buy? Of course with your discount code 😃 so you can get a fee and continue to create great content… as Tesco’s would say: any little helps !
Your welcome! It certainly does mate! The short peak ones are great for the hot weather but the one I’m wearing in this video is probably my go too at the minute
Hi I enjoyed your video 👍I've been running 2 to 3 times a week for the past 2 years how often do you take a break and for how long do you have off without losing your gains
Great advice
Thanks Jamie
Would highly recommend Kingston Parkrun as a really fast run, Bushy as the OG is also a very fast terrain
Parkruns are still suspended in my country :-( but I do generic 5Ks. No real aim as yet, just starting out from "OMG I'm dying" to run walk run and shuffling along. Did a few of your and jog squad training tips (modified for shorty) and maybe one day I'll get to enjoy a parkrun!
Ben come up to Strathclyde park parkrun in central Scotland.. it is a great one for a pb. 🙌😉
Running in the morning! Hopefully will be hitting a PB 💪
Good luck Liam! Enjoy it
Hi Ben see you Sunday 👍
Phumb nail says 15.30 5k. everyone here knows that with a 5k plan Ben is easily sub 15 on road and like 14.50 on track. Just hasn't been focusing on it yet. These tips are some good stuff.
Chalkwell parkrun - flat as a pancake, straight out and back so only 1 turn 👌 200mph headwind on the way back 😂 amazing for summer!
I’m still yet to do it but it’s on my list
Such an easy parkrun, I couldn't get confused! Though the headwind on the way back last week was refreshing in the sun, it definitely slowed me down when going for my PB 😂
Woot woot; I'm in the medals!
Congratulations 🥳 🥈
I’ve seen puresport products sprinkled in some of your videos, but have you done a specific review video for them before? I’d be curious to hear your thoughts/experience/routine with using their stuff. Thanks for the great content!
Not done a specific video but like you said featured in a fair few! Take the CBD and turmeric capsules daily and then apply the balm after big sessions/long runs
Lol… that is me. I get Parkrun PB every week for the passed 30 weeks…. Now it is still going …. Next week try go for another PB. No injury yet… 😊
8am here...in case you visit NZ 😆
Nice
I’m 10 am really want a 24 minute park run currently I do 24.30 all week I have been thinking. Saturday will be the week
I wish parkruns were a thing here in the US!
I've heard the 80/20 rule mentioned a lot. What are you calculating the percentage of though? Is it miles, time on feet, or number of sessions?
I ran my last 5k run in about 26.30.03 mins, which is of an avg pace of 8.33. I'm looking to improve my pace to 8 by the end of this year.
Apply some of these tips to your training and I’m sure you’ll hit that goal 🎉
@@BenIsRunning I most sure will 👍Thank you for the motivation.
Poole parkrun also really fast.. Durban North Beach quite quick and about 2000 runners every Saturdau
Saturday
It’s so weird, i have no motivation to do speed days lol. It’s easier for me to run 10 miles that do one speed day
First.. next how to make a faster comment !
🥇
The way your microphone is placed... I thought you had a hole beneath your throat. Great tips btw!
😂
The advice not to run a flat out Parkrun every week is something I've been looking for a while. It didn't seem the right thing to do but nobody ever mentions it. And of course it is what I've been doing flat out every week, even when I put a more structured training regime in place.
Thank you I finally got under 18 mins (17:53).
I sure wish America had more parkruns. The nearest is four hours away. 😕
I agree, but Ben, just tell the truth:
If we talk about improving from 27min+ (as in the thumbnail), one word - MILEAGE!!!
All those fancy workouts are nice and all, but we runners that are around the 30min mark should just run more. And crosstrain when you can't run more. After we get in the low 20 range we can add in some more complicated stuff. Until then the name of the game is volume.
0:44 increase volume of running
How much time did it take you to drop from 27 minutes to 15 minutes zone ?
3/4 years of consistent training
You definitely look much more lean in the thumbnail comparison, you must be almost 10kg lighter now.
I just have a general question, I hope you can answer it: since the marathon is a totally aerobic effort, it shouldn’t be necessary to improve your anaerobic energy production. That’s how I logically explained that to myself.
But obviously kipchoge and every other ambitious marathon runner does these track sessions , surely being over the lactate threshold.
I would say, that you’re only doing that to get the feeling for this speed and to get used to it.
If I’m right, I wonder how exactly the marathon runners manage to get faster.
(Sorry for the partly bad English, I’m German)
Hopefully you can answer that.
Thank you 🙏
By doing track sessions the aim is to increase your lactate threshold to a faster speed/ further distance so that when you race you can go faster without building lactate. This ultimate allows your body to stay aerobic at speeds that would previously have been anaerobic
I thought that was chest hair poking out of your t-shirt :)
Not a chance of that 😂
Maybe not 9 o'clock everywhere.
27:24 is a beginners 5K 😬
I’m not even good enough to be a beginner 😭
Yeah this isn't going to work, all of these tips require effort and discipline. I need magic to get my 5k to 15 minutes.
Have you tried rocket powered heelies?
Pretty obvious that the more you wear a running hat, the faster you become
Thanks Ben great 👍 advice you would make a great coach ! Sub 20 5K is on 🏃♂️ ⏱
Thanks James! I’ll most probably go down that route in the years to come