@@seamuswalsh2888 oh wow, that's not much mileage, very impressive! I assume at least one of those days is a session, intervals or something like that? Is the rest just easy running and then the parkrun weekly?
@shanethos I rarely do intervals, during the summer mainly, I run usually at different thresholds, and treat the parkrun as my push in training, are you on strava? More than welcome to check my page out and see if it works for you
I started doing parkrun here in Japan from last week. I've been running for a few years, but I've never heard of it. It's amazing! I'm sure to improve my 5k!
5k PB 20:39, current best 22:39, and four years in between as now 53 years young 😆 Bang on point with hill reps Nick 🙏 I was told endurance takes years and speed takes weeks, that came from a Pro Triathlete I know 🙌
@justalilbester your coaching helps me ... small, incremental PBs on a hilly course at 1500m above sea level. I think in 6 months time I should aim for 25 min at North Beach Durban in mid winter. Yesterday got sub 30 for the 3rd time, all 3 times barefoot. Am 49 and just loving Park Run. It is growing in our community. To top it off, I no longer run with my cell phone. Bought my first GPS watch Garmin Forerunner 55 this past week. Keep it up Nick. Thanks for your videos.
Thanks for these tips. Really loved the video, and yes tip 3 and 4 totally agree. Need to get used to the pain and feeling of being uncomfortable. Which I need to work on alot as well 😂
I am probably the opposite of wanting to bank time, I am always afraid I won't be able to keep the pace and decide to go negative splits (too negative perhaps). My 5K PB is 24:49 and I started with a 5:20 for the first km. By km 4 I was thinking 'is that it?' and then I realized I could just push, finished the last km 4:38 with lots left in the tank.
I was like that when I plateaued at about 21 mins for what felt like ages. I pushed it hard one day and realised I had a bit more in the tank than I thought, and that gave me confidence to keep doing it. We can usually take a lot more pain than we think. Obviously you need your legs to hold out too, but that can be improved with the S&C.
At one of my running clubs we did a track session of 400m sprints with just 30 sec rests. I managed 12 but some people did 20. insane. those 30 seconds felt more like 5 seconds! so tough but felt like a really beneficial session :)
Hi Nick, I always love your 5k runs. Just watching your runs again and again. I love your videos!! Is it possible if I ask you some questions? Here we go: You are running about 11 years, but how much do you weigh and how tall are you? Last year I was running 5k in about 24:20 minutes. But my goal is to run a sub 20! If I run as fast as I can 1km, this is a 4:00 Pace. I'm more a sprinter and really missing endurance after 2-3km running. Is it possible to run about 20 minutes the 5 k if I train hard in the next 6-9 month? If so, which online coach App do you choose? Or just the Garmin Coach App? How much can my new racing bike help here for my endurance? Sorry for such much questions, but really need help from a pro! Thanks bro.
Sure thing. I’m 186cm | 6ft 1 Yes of course you can. If you don’t believe then it’ll never happen. I am a coach myself. I have PDF plans available, an App that had built workouts or personalised coaching. So yes following a plan is crucial. Garmin one could work too. You should incorporate your bike into training. It’ll only help you 💪🏻
Great advice as always. Intervals definitely helped me break the sub 20. Just regarding the hill sprints. I've seen a few people saying you shouldn't sprint for more than about 8 seconds and that's to avoid going into the wrong energy system? Would just like to clarify that before I start incorporating hills. Cheers mate.
depends on what you want to target A 10 second hill sprint is going to use up your adenosine triphosphate for fuel, you dont have a lot of it and it takes a while to regen, usually 90seconds-120seconds of rest i guess doing into the "wrong energy system" is a matter of perspective depending on what you are trying to achieve from the workout for shorter distances obviously there is a lot to gain from developing this area, for longer distances the development is negligible since you would only use the system near the end of a race, dont get me wrong, its amazing to have a sweet little kick to end your half marathon on but its not going to significantly decrease your time in the way it would over a 400m race. There are other benefits to hill sprints too, they promote leg turn over, are relatively low injury risk (specially if you just walk down for the recovery) and provide a great alternative to strides where you also get the same benefit from (a focus on good running form) For me personally i try and run a 10x 10 second hill sprint with 2 min recovery every 2 weeks at the end of an easy run. I find for me its a low cost high reward return, im training a small system that is fun to tap into during the last 500m of a race, im promoting good running form and getting a small leg workout in all with little injury risk and it doesnt take away from my speed work days. The only real downside is that its a 20min+ workout which at the end of my easy run (usualy around an hour) means that run is nearing 90mins in total time which is difficult to fit in some weeks.
For the 5k specifically would you suggest also to do some threshold/tempo sessions or it's all about that short reps sessions (400m to 1k reps)? Trying to do 2 sessions and a long run per week. Currently 18:31 5k PB and trying to go sub-18. Also, how do the reps/sessions change for a 10k race prep?
It’s about the volume! You could do longer intervals or some fartlek or 1min on/1min off, slightly faster than goal pace. If you „only“ run 3 times per week, I would do only one tempo/intervall session and one long run + one easy run. If you run 4x u could at one threshold/tempo session
Im training for a small 50km ultra marathon with most probably an elevation of 600+ Been doing the 40 miles , 50 miles , 70 miles as time goes by this trainings accompany with hill trainings, gym sessions and flat road .. do you think im over training myself ? Or im lacking ? I have a pr of 22mins 5km and 45 mins 10km , 1hr 43mins 21km , 3hrs 33 mins 42km currently for 5 months of starting the running era thing 😅. Im formerly a roadbiker and gym rat for years now
I think you’re doing just fine and progressively building 📈 main thing is to listen to your body. If you’re feeling strong, carry on. If not, then take a recovery week
I find it relatively easy to run 10 x 1k with 4 min/km pace. But Keeping that pace for 20 minutes (5k) in a race seemed impossible so far. Similar story goes for marathon.. I can do those 30k long runs with let's say 3 x 5km target marathon pace feeling good. But that pace feels impossible to hold on to after 30 or 32 km in a race. Any ideas? Currently working with your sub 3:30h marathon plan. 👌
Lovely to hear and I hope the plan is working like a charm for you!! Perhaps a couple of straight steady 30k runs is what you need in your marathon prep. Just off goal pace for the 30k. Nothing fancy, just grinding it out!
agreed. I can run a 4min km but for 5km is so hard. I managed 20:13 during a track race in june, but then I got injured for 5.5 months and now I am even further away.. hoping to get the 5k sub 20 dream this year but it will take a lot of work x
@@heinrichh.6369 best of luck to you. It was a pelvic stress fracture and I still am a little niggly here and there. I think the hardest thing is the massive fear I feel with every step I take now. I think I'm ok though. thank you! :)
Sorry to hear and shin pain can be very common, especially while your body adapts to running. Compression socks seemed to help me in my early years. Favour cross training until it improves. If it gets any worse then I’d see a physio
Maybe try anterior tibial lifts. They helped me. And balance them with calf raises. The stronger the muscles around your shins, the more it takes the strain of the bone. Check out knees over toes guy.
I started running again a year ago. Shin splints both legs, knees pain both legs, calf strain both legs. Took time off with each injury, a year on and I can run 50km a week without any injuries. 6 months injury free! Accept you will get injured and think long term.
@@mikemolloy2978 Same for me. Started running again in my thirties and seemed to have a different niggle every week, Eventually settled down and I run about 40k per week with no pain at all.
Yeat another great tips video🤌 Not gonna lie, im getting nervous. Sub20 attempt next week on Parkrun. Of course i now have little something on my left ankle🫡
Thanks Nick, I'm a dad of 4 started in April Parkruns, gone from 25 min to 18.29 and goal this year is 17.30, your a fantastic inspiration.
Wow, that's amazing well done! What sort of training are you doing weekly if you don't mind me asking?
@shanethos thank man, I run 6 days per week with Friday off before Parkrun, I usually run 24-30km per week most weekdays I do 4K after 11pm
@@seamuswalsh2888 oh wow, that's not much mileage, very impressive! I assume at least one of those days is a session, intervals or something like that? Is the rest just easy running and then the parkrun weekly?
@shanethos I rarely do intervals, during the summer mainly, I run usually at different thresholds, and treat the parkrun as my push in training, are you on strava? More than welcome to check my page out and see if it works for you
I started doing parkrun here in Japan from last week. I've been running for a few years, but I've never heard of it. It's amazing! I'm sure to improve my 5k!
Where in Japan is it? I have a friend in Japan so he could try too. Must be sub zero Celsius now though.
5k PB 20:39, current best 22:39, and four years in between as now 53 years young 😆 Bang on point with hill reps Nick 🙏 I was told endurance takes years and speed takes weeks, that came from a Pro Triathlete I know 🙌
Nice! I love that saying and solid running to date!! Keep showing up!
I will share these gems with my 58 year old friend aiming to break 30 mins Park Run again.
Goooood luck to them 🙌🏻
@justalilbester your coaching helps me ... small, incremental PBs on a hilly course at 1500m above sea level. I think in 6 months time I should aim for 25 min at North Beach Durban in mid winter. Yesterday got sub 30 for the 3rd time, all 3 times barefoot. Am 49 and just loving Park Run. It is growing in our community. To top it off, I no longer run with my cell phone. Bought my first GPS watch Garmin Forerunner 55 this past week. Keep it up Nick. Thanks for your videos.
Appreciate the straightforward tips!
thanks for the tips Nick! such an inspiration 🙏
Thanks for these tips. Really loved the video, and yes tip 3 and 4 totally agree. Need to get used to the pain and feeling of being uncomfortable. Which I need to work on alot as well 😂
The more you put yourself in that position, the more you’ll get used to deal with that feeling 🙌🏻
The psychological one is massive. For me, doing boxing in my teens helped with that, as I know what horrible pain feels like lol.
Thank nick for the best advice 🙏🏻
Always a pleasure! In this running game, there’s always more to learn 🙌🏻
@@justalilbester I'm your big fan from Cambodia. I'm really enjoy watching your videos so much
I am probably the opposite of wanting to bank time, I am always afraid I won't be able to keep the pace and decide to go negative splits (too negative perhaps). My 5K PB is 24:49 and I started with a 5:20 for the first km. By km 4 I was thinking 'is that it?' and then I realized I could just push, finished the last km 4:38 with lots left in the tank.
Lovely progression 📈 there’s quite a bit difference between km paces there. Try going out a bit harder next time and you may surprise yourself 😜
I was like that when I plateaued at about 21 mins for what felt like ages. I pushed it hard one day and realised I had a bit more in the tank than I thought, and that gave me confidence to keep doing it. We can usually take a lot more pain than we think. Obviously you need your legs to hold out too, but that can be improved with the S&C.
At one of my running clubs we did a track session of 400m sprints with just 30 sec rests. I managed 12 but some people did 20. insane. those 30 seconds felt more like 5 seconds! so tough but felt like a really beneficial session :)
Amazing how quick 30 seconds can go hey!! 🫠
Hi Nick, I always love your 5k runs. Just watching your runs again and again. I love your videos!! Is it possible if I ask you some questions?
Here we go: You are running about 11 years, but how much do you weigh and how tall are you? Last year I was running 5k in about 24:20 minutes.
But my goal is to run a sub 20! If I run as fast as I can 1km, this is a 4:00 Pace. I'm more a sprinter and really missing endurance after 2-3km running.
Is it possible to run about 20 minutes the 5 k if I train hard in the next 6-9 month? If so, which online coach App do you choose? Or just the Garmin Coach App? How much can my new racing bike help here for my endurance? Sorry for such much questions, but really need help from a pro!
Thanks bro.
Sure thing.
I’m 186cm | 6ft 1
Yes of course you can.
If you don’t believe then it’ll never happen.
I am a coach myself.
I have PDF plans available, an App that had built workouts or personalised coaching.
So yes following a plan is crucial. Garmin one could work too.
You should incorporate your bike into training. It’ll only help you 💪🏻
0:12 when did you get that cool sign on the wall 😎
For hill reps and hill sprints, what sort of gradient or how steep would you recommend?
Great advice as always. Intervals definitely helped me break the sub 20.
Just regarding the hill sprints. I've seen a few people saying you shouldn't sprint for more than about 8 seconds and that's to avoid going into the wrong energy system? Would just like to clarify that before I start incorporating hills.
Cheers mate.
I’ve never done a hill sprint of less than 10 seconds, so you’ll be good 🙌🏻
depends on what you want to target
A 10 second hill sprint is going to use up your adenosine triphosphate for fuel, you dont have a lot of it and it takes a while to regen, usually 90seconds-120seconds of rest
i guess doing into the "wrong energy system" is a matter of perspective depending on what you are trying to achieve from the workout
for shorter distances obviously there is a lot to gain from developing this area, for longer distances the development is negligible since you would only use the system near the end of a race, dont get me wrong, its amazing to have a sweet little kick to end your half marathon on but its not going to significantly decrease your time in the way it would over a 400m race.
There are other benefits to hill sprints too, they promote leg turn over, are relatively low injury risk (specially if you just walk down for the recovery) and provide a great alternative to strides where you also get the same benefit from (a focus on good running form)
For me personally i try and run a 10x 10 second hill sprint with 2 min recovery every 2 weeks at the end of an easy run. I find for me its a low cost high reward return, im training a small system that is fun to tap into during the last 500m of a race, im promoting good running form and getting a small leg workout in all with little injury risk and it doesnt take away from my speed work days. The only real downside is that its a 20min+ workout which at the end of my easy run (usualy around an hour) means that run is nearing 90mins in total time which is difficult to fit in some weeks.
@@Jockuptown Nice, I was thinking of alternating each week between 30 sec hill runs and th elonger 60s type ones.
For the 5k specifically would you suggest also to do some threshold/tempo sessions or it's all about that short reps sessions (400m to 1k reps)? Trying to do 2 sessions and a long run per week. Currently 18:31 5k PB and trying to go sub-18.
Also, how do the reps/sessions change for a 10k race prep?
It’s about the volume! You could do longer intervals or some fartlek or 1min on/1min off, slightly faster than goal pace. If you „only“ run 3 times per week, I would do only one tempo/intervall session and one long run + one easy run. If you run 4x u could at one threshold/tempo session
Well answered below but yes you need all the ingredients.
Shorter sharper intervals.
As long as some longer threshold stuff
@@H0g4n i run 5 times a week and do 2 strength and conditioning sessions as well.
I think hill walking helps too. 🎉
Im training for a small 50km ultra marathon with most probably an elevation of 600+
Been doing the 40 miles , 50 miles , 70 miles as time goes by this trainings accompany with hill trainings, gym sessions and flat road .. do you think im over training myself ? Or im lacking ? I have a pr of 22mins 5km and 45 mins 10km , 1hr 43mins 21km , 3hrs 33 mins 42km currently for 5 months of starting the running era thing 😅. Im formerly a roadbiker and gym rat for years now
I think you’re doing just fine and progressively building 📈 main thing is to listen to your body. If you’re feeling strong, carry on.
If not, then take a recovery week
@justalilbester thank you for the response sir 🙏
I find it relatively easy to run 10 x 1k with 4 min/km pace.
But Keeping that pace for 20 minutes (5k) in a race seemed impossible so far.
Similar story goes for marathon.. I can do those 30k long runs with let's say 3 x 5km target marathon pace feeling good.
But that pace feels impossible to hold on to after 30 or 32 km in a race.
Any ideas? Currently working with your sub 3:30h marathon plan. 👌
Lovely to hear and I hope the plan is working like a charm for you!!
Perhaps a couple of straight steady 30k runs is what you need in your marathon prep.
Just off goal pace for the 30k.
Nothing fancy, just grinding it out!
agreed. I can run a 4min km but for 5km is so hard. I managed 20:13 during a track race in june, but then I got injured for 5.5 months and now I am even further away.. hoping to get the 5k sub 20 dream this year but it will take a lot of work x
@kellysmitherman let's do it, hope you got over your injury!
@@justalilbester Thank you i will try that. Usually my long runs were mix of MP and really easy runs (50s / min slower)
@@heinrichh.6369 best of luck to you. It was a pelvic stress fracture and I still am a little niggly here and there. I think the hardest thing is the massive fear I feel with every step I take now. I think I'm ok though. thank you! :)
I have a knee injury and I am so annoyed that I cant do the thing I love which is running what can I do to be able to get back
Very similar to a shin split issue I commented on earlier, have a look.
All the best with recovery
Thanks for the tips do you have any advice on how to measure a 1k
If you don’t have a GPS watch then a 400m running track might be your best bet. 2 and a half laps
@ thanks man I shall get me a gps watch
What about test injection ? 100mg x every second day good to start ?
8:17 Did that guy cut you off?
No no he just put in a ridiculous kick 🔥
Is adizero sl2 good for 5k?
Yeah it’s a great all round shoe. You get faster ones in the adidas range but that’s solid
If I can only do 1 sessions week, is it better to do hill reps or intervals? Or should I alternate weeks
Alternate. They’re both golden ingredients to faster running
How to avoid shin pain . Its killing 😢
Sorry to hear and shin pain can be very common, especially while your body adapts to running. Compression socks seemed to help me in my early years.
Favour cross training until it improves.
If it gets any worse then I’d see a physio
Maybe try anterior tibial lifts. They helped me. And balance them with calf raises. The stronger the muscles around your shins, the more it takes the strain of the bone. Check out knees over toes guy.
I started running again a year ago.
Shin splints both legs, knees pain both legs, calf strain both legs. Took time off with each injury, a year on and I can run 50km a week without any injuries. 6 months injury free! Accept you will get injured and think long term.
@@mikemolloy2978 Same for me. Started running again in my thirties and seemed to have a different niggle every week, Eventually settled down and I run about 40k per week with no pain at all.
Altitude poop me up so I'll run for hills.
How steep of a hill do you recommend?
Around 4-6% for longer reps, 6-8% for shorter reps
@@justalilbester
Do you ever include treadmill incline intervals in your training?
@@justalilbester this is the answer that no one ever talks about when talking about hills! Thank you!!!
Pacing is great for a flat course. When you end a race with a monster hill it won't be your fastest section.
Second 😂😂😂😂
First
Too much pace!! 🔥
Yeat another great tips video🤌
Not gonna lie, im getting nervous. Sub20 attempt next week on Parkrun. Of course i now have little something on my left ankle🫡
Good luck for the sub 20 attempt 🎯 hope the ankle comes right and let us know how you get along