Відео

5k PB: 19:50! Thank you for a great training structure and insight. Now 10k sub40, would love to see you do a video on that too.

Excellent video! Used your guide to set up a training plan and followed it very closely. Dropped my 5k from 23:36 to 22:00 in seven weeks (at 52 years old). Thanks for putting this together.

Interesting video! Thank you! 👍🏻😊

I m doing 8min per kms pace… and hoping to do 5kms in 20 mins lol 😂

Good job!

Yupppppa the goose, View #1 baby, Well done Andy

Thanks this was very helpful!

Really want to say thank you for making this wonderful video! This training plan can really suit different levels of runners. Currently I am targeting at a 4:50 min/km 5km run and arranging different types of training in a similar way, only with pace adjusted to my level. It would be better if you could provide more advice on strength training! Thanks!

This is an amazingly detailed video with very specific training instructions so thank you for that breakdown! I’m just finishing up my 5k training block and hoping to run sub 20 soon. Im also a part of the Brooks Ambassador program too! #RunHappy US. Thanks once again

what about the strength training schedule? 🙏🙏

Hello, sir. This means the easy run pace is 5:00, the same as basic

How is the durability

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With the structure at 08:10, where/how would we incorporate strength training? 2-3 days per week??

My marathon block will be my base plan. 40 miles per week across 5 days total.

I’m at 23:00 right now. 20 seems like a million miles away 😂

Inspirational

The tempo - can I add Warm Up and cool down after ? How minutes in between the 20 and 30 minutes? Interval - Can I do the 12 * 400 only or both with 5 * 1km . Thanks

Hi mate. Any advice for myself...I'm about 110kg and can run the 5km in a consistent 20.30min...seems to be know way to get under this time unless trimming my weight...which is already trim.

I run just north of 20 min... Best ParkRun 20.02 and I can not break magical 20. I hardly run any weekly workout. Usually Saturday and Sunday only (max 15 km per week). Now I know why I can not go down below 20...

100% great shoe for on and off treadmills!

Is it comfortable and durable for daily usage of 2 to 3 miles and is it OK for running in treadmill ?

Brilliant video, how long did it take you to complete?

Why add music ?

My PB is 32mins.. im trying for sub 30.. 🤣

Sir I have 10 days left for endurance test I want to complete 5km in 25 mins but I take 27 mins to complete what will I do to reduce time

Sir

Sir am finishing 5 km run in 27.00 min,i want to finish 5km in 24 min, is there any tips to get in 24 min

I have a 5k race in 2 days and my current pb is 22.49, however that wasn't all out and was 2 weeks ago. I want a 21 minute, is this possible?

this is a solid video, very detailed info. I´m currently in the sub 20 shape. But I would argue that 5:00 per km is definitely not easy for someone trying to break sub 20. Not at all. I´m running my easy runs 5:40 - 5:50 pace/km (if the weather is bad or I had a bad sleep I run much slower 6:10- 6:15 per km, always check your resting HR and HR while running). I think that sometimes you should run your long runs faster than your easy runs. 4:50 - 5:20 is the goal pace for me. But every other week I use my easy pace for long runs. I agree with you on threshold runs. (usually its 20-30 s slower than you 5k pace) And the last thing that I don´t like about your video is running intervals at your goal race pace. You cannot base the pace for the repetitions on the fitness you'd like to have rather than on the fitness you already possess. We run repetitions to improve the physiological systems that will allow us to run faster in the future. In other words, you run your short intervals (400,600,800) at your current 5K pace, what you can run today! So again take into consideration the weather, wind, humidity, heat and other factors, your sleep, recovery. Running at faster pace than your 5K pace is useful but for that you can use "economy reps" something like 8x400, where you can run the reps at your 1 or 2 mile pace (the recovery time between the sets needs to be longer than the work time, so you can run with good form). Also the weekly volume is key. Personally I needed 35-40 miles per week to break 20 min in the 5k. Following the 80/20 principle. But I know some talented guys who could break this time by running no more than 30km per week. I took these principles from Tom Tinman Schwartz.

"keep her ticking - we'll go visit these places tomorrow and take photos, okay?" 😂 Top trail running tip

I think I would be there but I got fucking shin splints now for 10 weeks.... I ran 10km in 1 hour

Just make a 12km run every week, a normal 5km run and a intervall training with faster paces. Easy under 20 min in 3 months

Good vidio. .

When I realised that people who are “better” runners than me find running just as hard - which made the burn more bearable!

I can’t believe you got in the lake! 😂 I even like cold water, but I can’t run with wet feet 😅

Fantastic video. Thank you.

Thank you for the upload I thought it was mostly paved

Great video, thanks Andrew. Doing the 55k run in August, so have watched this a few times for inspiration!!

Well done finished strong in the end. Very tough course by the looks of it. What would you say is the toughest climb? I have entered the 27km race in August myself.

It literally took me 39 minutes to run my first 5k

How long should an easy run be?

Current pb is 21:58 I will follow this plan for a month and edit this comment with my time.

Currently at 21:01 5k

Great advice. However, I think developing good running training technique and moving forward and improving is key. There is an improvement in motivation that ends up creating even more improvements. I explain these and other considerations in a video I have created: ua-cam.com/video/ic7A1jA6FT0/v-deo.html

A always run in the evening. My 3200m PB is 13:26min , But today I ran in the morning 8AM but the results was worse than think, today I ran 3200m in 14:40 min in the morning, It was hard to breathing and my lunge out of breath , should I practice in the morning? For better results

Only watching this video increase my confidence by 10 %

I’m averaging a 27 minute 5k..blows my mind to imagine what physically needs to occur to cut that down 7 minutes haha.