↓↓ Are you trying to break 20 minutes for 5k? How close are you now? Where and when are you going to attempt it? Or maybe you have a question about training for a 5k that we didn’t cover? Let us know in the comments below ↓↓
The Running Channel I’ve been doing sub 20 for 5K for about 6 months now, but I still have never done it at my local parkrun. The timers seem to hate me lol, last 3 weeks have been 20:03, 20:00 and 20:01😂 although I have done 19:23 for 5K before and got under 20 6 times
Guys I just wanted to say thank you, your channel helps alot, year ago I could not run 2k at all, was at 96kg now I am 75kg and yesterday did 7km at 4:55 pace today 10k at 5:25 pace. I will be going for that sub 20 min 5k. Give you an update when I reach the goal. Thank you once again. Peace.
Did 5k in 19:58 after 4 years of running very casually. First 5k was 45 mins and I stopped 4 times. Two years later it was 23 mins. Two years after that I broke 20 mins. Best sporting achievement of my life. Anyone can get there 💪🏼
Nice Connor! I'm at 23's now, 20 seems unattainable from here. PB of 22:16, I do loads of aerobic exercise (including running) at the gym, but nothing specific to go sub 20. (46yo) Congrats!
My original goal was to run a 5km without walking breaks by my birthday (end of May). I achieved that a few weeks ago, so my new goal is to get sub-35 by my birthday instead. Today at parkrun I finished in 35’37”, so I think I’m on track! The next goal will be sub-30, but that will take a lot more time to achieve.
That’s brilliant! Congrats Emily 🙌 If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
Emily Jones well done Emily. I’m aiming for under 30 mins as well but slowly whittling it down: under 34 mins, then 32 mins. You will eventually get there!
When I was a teenager (15ish) I had a friend who played football 3 times a week and joined my training group to see if he liked it, it just so happened the club was running a timed 5k on his first day. He set off at a blistering pace and I thought about how much he'll regret that. Of course he sustained the pace, lapped me and ran well inside 17-minutes. All from his Football fitness. To be fair, he went on to be the best runner I've ever known.
@@firefight33 what makes you think that? It's entirely possible if he is playing Football at a high level, there is a lot of running done especially in midfield and edges of defense. For a high level athlete sub 6 minute miles for 3 miles is definitely achievable even is they aren't specifically a runner.
@@khczssd3272 He'd played football regularly and consistently for close to a decade. He was a central midfielder so he ran a lot. He also ate a healthy, balanced diet, had the perfect body type for running and was a very hard-worker. Nowadays he's a sub-30 10k runner, haven't seen him in yers though.
@@itzakz2269 Kipchoge ran a best of ~12:46 when he raced on the track. The world record at the time was 12:37 (by Kenenisa Bekele), But no, he couldn't do that now. Age catches up.
My PB is 15:24 consistency was key for me running 6/7 days with hill workouts on the weekends. Recovery, easy, long, and intervals build up your speed. In races I never focused on first place until the last 800 meters and used my opponents as rabbits and draft. 5 and 10K races are nice but the real fun was always in the mile and 800 races.
I finished Couch to 5k in late December last year and had a parkrun time of 29:59. With a proper pair of shoes, some long runs under my belt and training with my local athletics group I was able to get 24:36 last week. I'm now trying to get that below 20. At 43 years old It's an intimidating goal. Just the fact that I'll need splits that start with a 3 seems huge. Still seeing a sub-25 time was a huge boost to me, you think about your fitness before Couch to 5k and it almost seems unreal. I can run a 5k at a recovery pace and not be out of breath at the end of it, it's like have some kind of super power.
well done! I'm now 41 and about 2 1/2 years ago was at 25 minutes, while late last year my best 5k was about 21 minutes (which was even during an 8k race). Long slow distance runs definitely helped me, next to similar speed work as the ones that were mentioned here. I just got back from a 21K long run, so a 5k seems more like a warm-up distance nowadays, while it used to be a "long run" to me. Perceptions change, and then it gets much easier mentally. Just increase milage slowly to not get injured. :)
Damn. This video was the reason why I got hooked into cross country. The idea of breaking my own personal records is so fascinating to me. After watching this video upon release, it gave me an idea of how to progress through my running journey. I went from running a 23:40 in the 5k before this video, to running a 20:42 after putting the tips in the video to use. Almost 3 years later, I still use all of these tips presented in the video to progress myself even further. Although, progress was imminent, as I was a healthy high schooler just getting into competitive running, without this video, I would've been so much further behind than where I am at right now. This video is not only meant for people aspiring to break 20 minutes in the 5k, but also to help improve any 5k performances. If anybody is wondering: 2019 (15 years old): 27:40 -> 23:40 2020 (16 years old): 22:57 -> 20:42 2021 (17 years old): 19:51 -> 18:30 2022 (18 years old): 19:00 -> 16:56
Thank you for this video! I did a sub 25 Parkrun this weekend and beat my PB by a few minutes. Today was a rest day instead of long run. Last weekend I went on a 33km run which seriously killed my legs but I was training for Brighton Marathon... I honestly think that this video helped me identify many things and helped me be able to complete a new PB and plan the week better, onto greater finishing times ;)
Thanks Anna and Andy, spot on vid. I've been averaging 5k in 27-28 min, PB is 26:13, been driving me crazy trying to beat this for the last six months, now with this channel and your tips been focusing my breathing more and being more mindful of pace, can't wait to try these training plans. Cheers from Oz.
Just did my first real 5km run today, finished in 31:03 because I took a walking break. Pretty happy with my run, going to keep you posted as I get faster.
This is great information. I’ve been so focused on Marathon training over the past couple of years that I realized that while my shorter distance runs have all benefited, I haven’t properly trained for a shorter race. I want to mindfully train for my next 10K instead of just showing up and seeing what I can do!
Hi Richard, thanks for watching and duly noted! We definitely try to have something for everyone and wanted to make sure this video had as much info to take away as possible (like specific sessions and structure). We tried to pick a barrier that lots of people had asked about, but make it so that the training was adaptable for other targets. Good luck in your running! Andy
43 y.o. started walking 5k last June. Just finishing week 2 of this programme. Some ups and downs. Running around 22 min baseline. Will give it another week or two before I go for my first attempt. Thanks for the video. Its really good
I ran a 19.47 a couple of years ago but can’t get close now. When I did it I was going to a good boot camp fitness class every week in addition to running. I think that was a major factor in achieving the necessary strength. Would highly recommend that kind of core and strength training to anyone who’s really pushing their limits.
Love this video! Thank you guys. I am 45yo and only started running during Covid 19, i am gym goer. I discovered that I actually enjoy running and feel amazing after each run. My PB is 23min 5km, I hope eventually to go under 20min. Cheers 🇦🇺
Great video as always. I’ve been putting a bit more structure into my training lately and I’m starting to see the results. I set a new parkrun PB today at 23m23s - 20s faster than my previous best - and I’m hoping to get below 22m this year (along with a bunch of other run-related goals!).
Great video! I did 19:55 in 5k three week after I ran my first marathon. I wasn't even attempting my PB since my marathon pace was 5.20min/km 🤣 marathon training plan did the job, lots of long runs, aerobic sessions and threshold run 👍🏼
Very good video! I will try to mix in some of your other sessions. I'm hovering around 21mins now but looking to hit 20min in the next month or so. Thanks and subscribed!
My running career/hobby has only just begun. I am 16 and in my second year of racing in cross country. I've only raced in a 5k about 10 times total but my best time was 23:40. That was last year, and this year I had no summer training at all and the season has been cut short but a few days ago I had my first race of the season and clocked in at 21:43. I realized after watching the video that the training routine is almost dead on to what my school has me do for training every week.
After about 8 months, I have progressed very much, and my personal best for that cross country season was 20:42. Currently, I have run a 5k in under 19:30, thanks to this video.
I've been trying to go sub 20 since January! I've got close and did 20:04 the other day but it's just so hard!! I find the worse part is between 3 and 4k because my pace just dips and I lose heart, it's a mind game more than anything now....! Thanks for this video, its motivated me to try again ....
Thank you I’ll try soon I have my first ever race in 39 years old I’m running since about 6 months the race will be 10k last time I tried I did 44 minutes hoping to have better results on the race day thank you for all the tips
That was an excellent video! There were so many specific little tips in there that all rang true. Really, everything you need to know is in this video - all in one place! I was on the brink of a sub 20' 5k a month ago, but didn't hit the target and took a break. After watching this, I am inspired again to get after my target. I am going to follow this training plan and let you know how it goes. My ~10 weeks starts NOW!
To be fair, I’ve never raced a 5k and only went to Parkrun when I started running. I suspect I’ll crack 20 for 5k when I break 40 for the 10k. 👍🏻 My 40:01 was a 20:01 followed by a 20:00!
@@mikeboudrie6585 It came as a total surprise. I was training for a sub-20 5k and over the course of a few months ramped up from 40km per week to 60km per week, so thought I'd have a crack at a 10k. I did the first km in 3:51 and halfway through the second it dawned on me that I wasn 't at all tired, so I just kept going. Sadly it was the day of that big storm we had in Jan, and the back straight was totally exposed to a vicious headwind, slowing me right down to about 4:08 pace. There were two laps, so I averaged 40L01. I'm now doing 75-80km per week and I can tell I'm faster, but this annoying virus is stopping me from racing and finding out.
Just want to thank The Running Channel for this. Following this plan, I managed to run a 5km in 19:40. My previous 5km was 20:15 back in Feb 2020! Roll on the return of parkrun so I can have my time text and email starting with the 19... Thank you once again team! Keep up the great videos!!
Just stumbled on this excellent channel. Loving the work you do. Inspired me to try and get back under 20 mins as a lockdown goal. Managed to get to 21:21 after a couple of weeks of following the advice on here. Shaving another 1m 30s seems a long way off still!
I was unable to get under 21 minutes and my times just seemed to plateau. The only way that I improved was to join a club, introduced a track speed session and increase my mileage to a constant 30 miles per week. 1 year later......my PB is 18:25😁 (I’m 45) Note: track sessions will see great gains but they do come at a price.....increased risk of injury, so listen to your body
This is really nice to hear. I've been trying to crack this and I plateau'd as well. Now upping my mileage to 30 m/week as well with speed intervals. Hope to follow in your footsteps!
I agree about the injury part. I pushed myself to hard at the track because I was seeing a lot of improvement quickly. At the moment I'm at 24.59 minutes but I'm still recovering.
I ran sub 20 at age 48, 185 lbs, after 10 weeks of training, might have been 12. Everything was perfect for race day which didn’t hurt. My goal was 21 min and finished in 18:45. I planned 7 min first mile and ran 5:40. To be fair I did run a mile in 4.26 in high school so I wasn’t average Joe when I started up again.
Morning All, had to share this and vent a little. On my 10km this morning, as part of my training plan to do a sub 20 in the 5 km, I was aiming for a consistent 5:30 / km pace for the entire 10 km, which would not only help with chasing the sub 20 5km, but also a PB in the 10km. I was on fire, spotify jamming out The Running Channel's 'Power-Up' playlist, hitting my mark, then 3 km in I crossed a main road, up on the kerb, BANG..... rolled my right ankle (second time on right, once on left).... had an Andy moment....F@#K... so pissed off and mad, wanted to keep going but Andy's vid on injury came back to me, had to be sensible, limped back home, now resting up with ice pack. Anyway recovery mode now, soon enough I'll be back out there. Have a nice weekend and safe running. Cheers Enzo.
Great this helped I’m a freshman in high school and my pr is 19:44 but I’m racing 5k next Saturday so I hope to run sub 19:30 my favorite 5k workouts are 10k run at sub 45 and 5x1k at 3:50 per k
my story might be a little different. Im now 28 but my record was 16:53 for a 5k 7 years ago. i repeatedly had knee injuries after that score and finally gave up all physical activity. I just recently found out that it was one of my feet sticking outward causing my entire body to shift off balance because of it and creating the injuries to my knee. I wish the doctors and physiotherapists saw it but now that ive fixed my foot through youtube i started running again and it took me 26 minutes to do my first 5k! My first goal is to get it back under 20.
Love these tips, even as someone who will never get anywhere near that pace. But, as I'm wrapping up half marathon training and hope to improve my 5K time, this will come in so handy!!! Thank you for all the specific details for different workouts and schedules. You guys rock! First half is in 4 days and then the 5K distance should watch out for me!
I remember watching this video after my first competitive season of cross country, and my races were all 5k's, and breaking 20 minutes felt so impossible to me. After my first year of running cross country (2019), my 5k time started at a 27:40, and dropped to a 23:40 by the end of the season. A year later (2020 cross country season), I started at a 22:57 and dropped down to a 20:42. At that point, breaking 20 actually felt possible. And a year after that (2021 cross country season), I actually ran in the summer leading up to the racing season, and it helped me drastically. I broke 20 minutes in my first race of that season. The tips in this video helped me out a lot and definitely contributed very much to my improvement. At the start of the season, my 5k time was a 19:51, and by the end, I was running 18:30. From a 27:40 in my first race, to an 18:30 in just over 2 years felt like such an accomplishment, and I owe a lot of that hard work to the tips from this video.
I would say as long as you can run 80km per week for around 16 weeks with 1 workout shooting for 4km pace you should be able to go sub 20. 4km pace isn’t actually fast you can do it with aerobic power alone. As long as you are under 50 and within a normal weight range.
R. G.B. A sub 20 5km is just running the km’s consistently over weeks. At least 80km a week. I’ve observed this countless times over the last 10 years with countless runners. 1 workout or 2 max never do 3 as you want to gain efficiency from recovery pace runs (that’s where the magic happens) Adaptation and efficiency is key! You don’t need more speed you just aerobic strength
I’ve been stuck on a 22 min 5k for 2 years , and I’m the typical just run 3/4 times a week and HOPE I get faster , I REALLY need a structure lol Great vid guys 👍🏼👍🏼👍🏼
breaking sub 22 yesterday (22.26) from 29. 47. Look to sign up a race for 17 December and I will execute this training block. Thanks Running Channel for your tips!!!❤
Just getting back into running after a long break (5 years). Been training since the pandemic started and hoping to get close to 30 mins for 5k by the end of October. Hit 32 min 5k in a tempo run so I think it is possible
Didn't quite get there today. The course was actually 5.5k. However when i go to 5k i was 20:19. I'll take the sound advice from this video and take it slowly. I'll get there this year, i just need to be consistent and patient. Thanks for the encouragement.
This is perfect! Thank you so much. Currently in the process of trying to get a sub 20 5k. PB at the moment is 20:29, definitely going to uses this information to my advantage
That is perfect information for me thank you, I am just recovering from a pulled hamstring (today's first run 2 miles with no pain( 1 easy and 1 threshold) my target is to be able to consistently run a
Hey mate... Thank you so much for your guidance... Yesterday I ran my first 2mile race and I finished 13min 53 second... I'm soo happy.... Once again thank you so much dearest buddies 💞💞💞💞 Next time I'll try to run within 13mins for sure...😀😀😀
The terrain that I've run on has helped me get my time down as well. Training on the trails has helped me run faster on the road. More resistance on the trail and less on the road. 20:45 is my 5k pb, so getting closer to breaking 20 minutes.
Wishing you every success Anna. I've seen your parkrun results (all out there in public!) and you're definitely improving. I'm off the pace I was at seven years ago and I refuse to accept that I'm just going to get slower! In fact, I remember when I used to run sub 21 minutes for 5km at lunchtime and it wasn't that long ago. Maybe I should be racing you to sub 20 minutes? 🏃♀️🏃♂️
My goal for this lockdown is actually to tackle de 20 min. mark for 5k. Thx for the tips and you guys did a great job breaking all the math and info. Looking fwd to implement some of your workouts! Cheers
I’ve run high school X-country for 4 years and on my experience I’ve found that many people are stuck in the 21:00-22:30 range. Since to run in that time you already have to be in shape but the one thing you need to do to get into 19-20 is open up your stride. It feels uncomfortable at first and hard to maintain but that’s the next step. After one race of focusing on that me and my friend both went from a 21:30 PR to a 19:55 PR.
Yoyo SLOsongs go out fast for the first 100 meters or so, and then ease into your goal pace , then pick it back up for the last 200 meters. Also find someone to run with and if they start slowing down, move up and try to catch the next person in front of you. I PRed by 36 seconds with that strategy.
@@yoyoslosongs4193 My only tip if you are just getting into running is ease into it and figure out your body because everyone's is different. Also learn to figure out the difference between pain and soreness. You can run through soreness but you should never run through pain especially in the joints or shins.
In my younger days I used to be able to run 5km in 17:30 without any training. That was well before I started parkrun, closest I've come so far is 20:24. I got 20:37 this morning, I'd love to be able to do it once just to say I did it.
Im 14 and I completed the C25K program and I havent done that many runs after the completion of the program (life gets in the way) after a 2 week break im gonna start taking this much more serious Great video!
Running 2 and half months and I started off my first 5k at 23.15 and my best now is 20.22 ..Finding it very hard to get under the 20 min mark but I will get there 💪💪
Did manage to get a sub 30.00 last year but since GNR have lost fitness and pace. Trying to get back to 30.00, struggling with the 🥶 and windchill this year really affecting the asthma even with a buff
Northern Ninja Runner Last time I ran around 5:00 min/km I was breathing like Darth Vader - people way ahead of me were moving out of the way (even though I was going around them) and looking back as I was pelting for the finish 😂 I’m far from a sub 20 minute 5k, however I found training on a treadmill helped in improving my 5k time and my breathing (but I still sound like Darth Vader!) Pace yourself, run often enough even in short burst and the fitness will eventually come back. Good luck.
I'm 29 years old. I used to run a 22 min 5K 5 years ago and now I currently run at about 30min already. I want to get back into running a fast 5K and will surely incorporate your sessions soon once I ak physically capable. Thanks for sharing.
A sub 20 5km is most certainly a very formidable feat!! I can hardly do sub 30, I would probably take say around 32 minutes for 5km but sub 20 is an entirely different beast! I would probably have it equal in difficulty to a half marathon done at leisure pace or your normal pace. Also, some handy tips in this video to tackle this challenge!
My personal best is 19:47 (at age of 37) and I think this result for someone who just run as supplemental type of exercise is unbelievably good. My buddies always told me to focus more on the running and start compete , but my joints simply cannot withstand for the longer distances. My company wanted a running team so I joined the team and I did a personal record of 4:41 pace for the 13,6 km distance during the Marathon relay . I got patellar tenditiis during the preparation and my knees were on fire during the race… I could be even better because my average heart rate was only 153, but unfortunately my joints cannot handle the stress of the longer distances. I would say (as an amateur athlete with 25 years of experience under my belt and with masters degree in Exercise Physiology) if you are not dedicatedly a runner , to aim to the 5k as fast as humanly possible is the best way to improve your endurance. It will not overload the joints but helps you to improve the overall fitness and reduce body fat.
Yep! Some great advice as always guys! More threshold, interval training required to reach my goal sub 19. Sub 20 was great but you know always looking to improve😊👍👍
I stopped running due to back issues 2015 but few months ago I got back into it, back than I had 19:17 PB but on a course with some 65m uphill, my goal clearly is sub 19 now on flat course. Hope despite my 47 years I will succeed, thx for upload
Took up running when lockdown hit last year. First 5k was 22.30, now at 20.15. Desperate to go sub 20. Had been doing hillsprints and longer runs in training but im going to try this new plan and hopefully it will work out!
I’d like to think I could get a sub 20 5k buuut I just got back into running and I ran just under a 24 minute 5k a few weeks ago with a lot of rust and a few injuries. So for the Turkey trot 5k in 3 weeks I’m shooting for somewhere in the 22’s preferably low 22’s. It should be achievable with zero injuries and consistent training. If I remember, I’ll come back to this video and post my results lol. Thankful for this channel and the people on it!
@@runningchannel I understand. I am disputing with this video. I have some way to go. I run about 3-4 times a week for at least 5k for each run except Sundays.
@@eoincasey5461 I do long runs on Sundays. I am at about 13.5km and keep trying to push myself each Sunday to go further. (I know I am capable of going further as I have done a marathon, albeit one that had a lot of walking parts due to knee issues)
Can we take a moment to appreciate how amazing Anna's hair looks in this vid? It's on point!! In other news, I'm already dying getting my 5k below 25 minutes, let alone 20 XD
Great advice. I've been putting my half marathon training first, but given that much of the things I've been doing are similar to what you described (building an aerobic base, followed by adding a workout, threshold run and long run within the week), by the time I go back to 5k again a PB will likely happen. I think whatever training you end up putting in with any degree of regularity and consistency is going to pay dividends across many other distances.
That’s not slow. And comparison is the thief of joy. If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
It's actually fast walking and running, LOL!!! 26 mins. 5K, wasn't full running. If I experiment could less than 20 mins. of just running without fast walking.
Good video, thanks for this. Lots for me to work on. Discovered running about 8 months ago and have just set a a 21 minute 5k record, but 20 minutes has a nice ring to it, so maybe this will help to get there. Was interested in the mental side of things that you speak about at the end, in the few park runs I've done I've definitely eased off between 3-4k, so that tip about digging in instead is great. Could you do a video about mental strategies for a 5k, or running generally?
Thanks for the video. I'd need to knock over 90 seconds off my parkrun or 82 off my 5k to do this. In marathon training at the moment. 5k training will start in the summer and hopefully I can crack the time come Oct/Nov.
beaux brasseur If I can run a 16:42 second 5k at 33 years old, 6’0” and 190 lbs with zero running training you should be able to do better. See how ridiculous you sound show boating on you tube and taking away from other achievements.
fuzzykeuh “if I can do it anyone can” comes across as pretty damn condescending to me. No, not everyone can do it, some people simply don’t have the physical ability. And to show boat to say you’re a bigger guy and easily achieve it with little to no training, then you’re taking away from others who struggle. He also edited his comment after I called him out on his shit, if you read the first unedited comment you’d realize why I called him out. Also, no body runs for 4 months and runs a causal 36 minute 10k. I’m only putting someone down who’s clearly lying and show boating online.
Boxing MMA bro lol you’re the one who’s being a braggart. You’re both a problem. You’re very negative, bitter, and immature for a 33 year old. The running community always has a few like you guys that just ruin everything for everyone else
↓↓ Are you trying to break 20 minutes for 5k? How close are you now? Where and when are you going to attempt it? Or maybe you have a question about training for a 5k that we didn’t cover? Let us know in the comments below ↓↓
The Running Channel I’ve been doing sub 20 for 5K for about 6 months now, but I still have never done it at my local parkrun. The timers seem to hate me lol, last 3 weeks have been 20:03, 20:00 and 20:01😂 although I have done 19:23 for 5K before and got under 20 6 times
Guys I just wanted to say thank you, your channel helps alot, year ago I could not run 2k at all, was at 96kg now I am 75kg and yesterday did 7km at 4:55 pace today 10k at 5:25 pace. I will be going for that sub 20 min 5k. Give you an update when I reach the goal. Thank you once again. Peace.
20:56 at the Valley Parkrun on Christmas Day
@@personaronthegreat1399 same thing with me
Broke the Sub 20 5k recently and luckily I got it on video 🙂
Did 5k in 19:58 after 4 years of running very casually. First 5k was 45 mins and I stopped 4 times. Two years later it was 23 mins. Two years after that I broke 20 mins. Best sporting achievement of my life. Anyone can get there 💪🏼
Awesome stuff Connor, hope you’re still enjoying your running!
Nice Connor! I'm at 23's now, 20 seems unattainable from here. PB of 22:16, I do loads of aerobic exercise (including running) at the gym, but nothing specific to go sub 20. (46yo) Congrats!
My PB was 28min .How to improve that and I'm 21
Just did a 21m36 but it'll be harder for me to get to
good job! How old are you man?
Makes you realise how insanely fast the men's track world record of 12.37 is!!
Yeah that's insane
🤯
I only can do 23 minutes is that good enough?
@@kenrickhk yes
@@dantheman2538 how about yours?
My original goal was to run a 5km without walking breaks by my birthday (end of May). I achieved that a few weeks ago, so my new goal is to get sub-35 by my birthday instead. Today at parkrun I finished in 35’37”, so I think I’m on track! The next goal will be sub-30, but that will take a lot more time to achieve.
That’s brilliant! Congrats Emily 🙌 If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
Emily Jones well done Emily. I’m aiming for under 30 mins as well but slowly whittling it down: under 34 mins, then 32 mins. You will eventually get there!
Noll S awesome work! Thanks for the encouragement 😊
Good job ! I think you will get to sub35 soon and I hope you will get you sub30 before this summer!
Go Emily!
When I was a teenager (15ish) I had a friend who played football 3 times a week and joined my training group to see if he liked it, it just so happened the club was running a timed 5k on his first day. He set off at a blistering pace and I thought about how much he'll regret that.
Of course he sustained the pace, lapped me and ran well inside 17-minutes. All from his Football fitness.
To be fair, he went on to be the best runner I've ever known.
He was lying, btw
@@firefight33 what makes you think that? It's entirely possible if he is playing Football at a high level, there is a lot of running done especially in midfield and edges of defense. For a high level athlete sub 6 minute miles for 3 miles is definitely achievable even is they aren't specifically a runner.
could you please ask your
could you please ask your friend what he does to do it
@@khczssd3272 He'd played football regularly and consistently for close to a decade. He was a central midfielder so he ran a lot. He also ate a healthy, balanced diet, had the perfect body type for running and was a very hard-worker. Nowadays he's a sub-30 10k runner, haven't seen him in yers though.
My first time breaking 20 felt like when Eliud breaking 2 hours
Hmm, Kipchoge's 2 hour marathon pace is more like 14:10 per 5k, but we know what you mean 😉 Seriously, congrats on the milestone
@@runningchannel If Kipchoge can run that quickly over a marathon, then couldn't he break the 5k wr
@@itzakz2269 Kipchoge does marathon training, not 5k training
@@itzakz2269 Kipchoge ran a best of ~12:46 when he raced on the track. The world record at the time was 12:37 (by Kenenisa Bekele), But no, he couldn't do that now. Age catches up.
My PB is 15:24 consistency was key for me running 6/7 days with hill workouts on the weekends. Recovery, easy, long, and intervals build up your speed. In races I never focused on first place until the last 800 meters and used my opponents as rabbits and draft. 5 and 10K races are nice but the real fun was always in the mile and 800 races.
what is your 800 and 1 mile times and how old are you?
I finished Couch to 5k in late December last year and had a parkrun time of 29:59. With a proper pair of shoes, some long runs under my belt and training with my local athletics group I was able to get 24:36 last week. I'm now trying to get that below 20. At 43 years old It's an intimidating goal. Just the fact that I'll need splits that start with a 3 seems huge. Still seeing a sub-25 time was a huge boost to me, you think about your fitness before Couch to 5k and it almost seems unreal. I can run a 5k at a recovery pace and not be out of breath at the end of it, it's like have some kind of super power.
Amazing progress, well done. You can do it!! (Anna)
well done! I'm now 41 and about 2 1/2 years ago was at 25 minutes, while late last year my best 5k was about 21 minutes (which was even during an 8k race). Long slow distance runs definitely helped me, next to similar speed work as the ones that were mentioned here. I just got back from a 21K long run, so a 5k seems more like a warm-up distance nowadays, while it used to be a "long run" to me. Perceptions change, and then it gets much easier mentally. Just increase milage slowly to not get injured. :)
When you say long runs? How far do you mean and what time did you do?
@@n200518 I did a 10k a couple of times a week and 10 - 15k on Long Run Day. I got down to a 22:50 5k before COVID-19 stuff interrupted my training.
@@n200518 A the 5:40 mark, he said about 60 minutes. It differs per person.
Damn. This video was the reason why I got hooked into cross country. The idea of breaking my own personal records is so fascinating to me. After watching this video upon release, it gave me an idea of how to progress through my running journey. I went from running a 23:40 in the 5k before this video, to running a 20:42 after putting the tips in the video to use. Almost 3 years later, I still use all of these tips presented in the video to progress myself even further. Although, progress was imminent, as I was a healthy high schooler just getting into competitive running, without this video, I would've been so much further behind than where I am at right now. This video is not only meant for people aspiring to break 20 minutes in the 5k, but also to help improve any 5k performances.
If anybody is wondering:
2019 (15 years old): 27:40 -> 23:40
2020 (16 years old): 22:57 -> 20:42
2021 (17 years old): 19:51 -> 18:30
2022 (18 years old): 19:00 -> 16:56
I've watched several sub 20 videos like this since it is one of my goals for the upcoming year. It s a very clear and helpful one. Thank you
Thanks for watching Tom & glad it was useful! Good luck chasing your goal, let us know how you get on! Andy
Thank you for this video! I did a sub 25 Parkrun this weekend and beat my PB by a few minutes. Today was a rest day instead of long run. Last weekend I went on a 33km run which seriously killed my legs but I was training for Brighton Marathon... I honestly think that this video helped me identify many things and helped me be able to complete a new PB and plan the week better, onto greater finishing times ;)
One of the best videos I have watched while preparing for my 5k race. You were very organized and gave us a lot of beneficial advice.
Thanks Anna and Andy, spot on vid. I've been averaging 5k in 27-28 min, PB is 26:13, been driving me crazy trying to beat this for the last six months, now with this channel and your tips been focusing my breathing more and being more mindful of pace, can't wait to try these training plans. Cheers from Oz.
This is probably the most structured and well made video on 5k training for amateurs. Thank you!
Glad it was helpful!
I ran a sub20 minute 5k on track at my clubs time trial yesterday. Thansk for much for the help this is my biggest achievement to date.
Just did my first real 5km run today, finished in 31:03 because I took a walking break. Pretty happy with my run, going to keep you posted as I get faster.
whats your time today?
Thank you for your helpful tips. It took me 4 years to break sub 20 minutes for 5K. Tempo runs, intervals and long runs really helped.
This is great information. I’ve been so focused on Marathon training over the past couple of years that I realized that while my shorter distance runs have all benefited, I haven’t properly trained for a shorter race. I want to mindfully train for my next 10K instead of just showing up and seeing what I can do!
Good luck! Glad we could help!
Thank you Andy for addressing my concerns. You guys are the best. ❤️
Hi Richard, thanks for watching and duly noted! We definitely try to have something for everyone and wanted to make sure this video had as much info to take away as possible (like specific sessions and structure). We tried to pick a barrier that lots of people had asked about, but make it so that the training was adaptable for other targets. Good luck in your running! Andy
43 y.o. started walking 5k last June. Just finishing week 2 of this programme. Some ups and downs. Running around 22 min baseline. Will give it another week or two before I go for my first attempt. Thanks for the video. Its really good
I ran a 19.47 a couple of years ago but can’t get close now. When I did it I was going to a good boot camp fitness class every week in addition to running. I think that was a major factor in achieving the necessary strength. Would highly recommend that kind of core and strength training to anyone who’s really pushing their limits.
Love this video! Thank you guys. I am
45yo and only started running during Covid 19, i am gym goer. I discovered that I actually enjoy running and feel amazing after each run. My PB is 23min 5km, I hope eventually to go under 20min. Cheers 🇦🇺
That's awesome, best of luck with hitting that PB!
Great video as always. I’ve been putting a bit more structure into my training lately and I’m starting to see the results. I set a new parkrun PB today at 23m23s - 20s faster than my previous best - and I’m hoping to get below 22m this year (along with a bunch of other run-related goals!).
Great info guys love your videos ... On another note nice to see Anna with her hair down ...stunner😚
I'm hoping to attempt a sub 20 min 5k later this year so will definitely come back and watch this video again then - lots of useful information 👍
did you do it ?
Great video! I did 19:55 in 5k three week after I ran my first marathon. I wasn't even attempting my PB since my marathon pace was 5.20min/km 🤣 marathon training plan did the job, lots of long runs, aerobic sessions and threshold run 👍🏼
Awesome! Yes, a good marathon training block tends to have that effect 👌
Very good video! I will try to mix in some of your other sessions. I'm hovering around 21mins now but looking to hit 20min in the next month or so. Thanks and subscribed!
Thank you for these advices, they are great!
My running career/hobby has only just begun. I am 16 and in my second year of racing in cross country. I've only raced in a 5k about 10 times total but my best time was 23:40. That was last year, and this year I had no summer training at all and the season has been cut short but a few days ago I had my first race of the season and clocked in at 21:43. I realized after watching the video that the training routine is almost dead on to what my school has me do for training every week.
After about 8 months, I have progressed very much, and my personal best for that cross country season was 20:42. Currently, I have run a 5k in under 19:30, thanks to this video.
I'm also 16 and my 5k is just under 22minutes
@@_uchiha Keep up the good work! You're still so young, progress is inevitable with the tips from this video.
@@jameshenry6655 thanks for the kind words! I'll use them to stay motivated 👍
I've been trying to go sub 20 since January! I've got close and did 20:04 the other day but it's just so hard!! I find the worse part is between 3 and 4k because my pace just dips and I lose heart, it's a mind game more than anything now....! Thanks for this video, its motivated me to try again ....
Thank you I’ll try soon I have my first ever race in 39 years old I’m running since about 6 months the race will be 10k last time I tried I did 44 minutes hoping to have better results on the race day thank you for all the tips
That was an excellent video! There were so many specific little tips in there that all rang true. Really, everything you need to know is in this video - all in one place! I was on the brink of a sub 20' 5k a month ago, but didn't hit the target and took a break. After watching this, I am inspired again to get after my target. I am going to follow this training plan and let you know how it goes. My ~10 weeks starts NOW!
Good luck, David!
Sub 20 5k was my goal when I started running three years ago. Weirdly, I’ve now done a 40:01 10k, but I’ve still not done a sub-20 5k!
You'll get there!!
To be fair, I’ve never raced a 5k and only went to Parkrun when I started running. I suspect I’ll crack 20 for 5k when I break 40 for the 10k. 👍🏻 My 40:01 was a 20:01 followed by a 20:00!
That’s an awesome 10k, great work!
@@RobManser77 Damn those 10k 5k splits are sooo close
@@mikeboudrie6585 It came as a total surprise. I was training for a sub-20 5k and over the course of a few months ramped up from 40km per week to 60km per week, so thought I'd have a crack at a 10k. I did the first km in 3:51 and halfway through the second it dawned on me that I wasn 't at all tired, so I just kept going. Sadly it was the day of that big storm we had in Jan, and the back straight was totally exposed to a vicious headwind, slowing me right down to about 4:08 pace. There were two laps, so I averaged 40L01. I'm now doing 75-80km per week and I can tell I'm faster, but this annoying virus is stopping me from racing and finding out.
Just want to thank The Running Channel for this. Following this plan, I managed to run a 5km in 19:40. My previous 5km was 20:15 back in Feb 2020! Roll on the return of parkrun so I can have my time text and email starting with the 19...
Thank you once again team! Keep up the great videos!!
Amazing work Benjamin, well done!!
My PB is 20:10 since one year ago now, so I’ll definitely be trying these threshold runs! Thanks for the tips 🙏🏼
Just stumbled on this excellent channel. Loving the work you do. Inspired me to try and get back under 20 mins as a lockdown goal. Managed to get to 21:21 after a couple of weeks of following the advice on here. Shaving another 1m 30s seems a long way off still!
You can do it!
I was unable to get under 21 minutes and my times just seemed to plateau. The only way that I improved was to join a club, introduced a track speed session and increase my mileage to a constant 30 miles per week. 1 year later......my PB is 18:25😁 (I’m 45)
Note: track sessions will see great gains but they do come at a price.....increased risk of injury, so listen to your body
Fantastic, Chris. Well done
This is really nice to hear. I've been trying to crack this and I plateau'd as well. Now upping my mileage to 30 m/week as well with speed intervals. Hope to follow in your footsteps!
I agree about the injury part. I pushed myself to hard at the track because I was seeing a lot of improvement quickly. At the moment I'm at 24.59 minutes but I'm still recovering.
I ran sub 20 at age 48, 185 lbs, after 10 weeks of training, might have been 12. Everything was perfect for race day which didn’t hurt. My goal was 21 min and finished in 18:45. I planned 7 min first mile and ran 5:40. To be fair I did run a mile in 4.26 in high school so I wasn’t average Joe when I started up again.
Well done!
This is the best ever channel I have seen thank u Very much subscribed your channel and Clicked the notification bell and Liked the video
Thank you so much and welcome on board!
Morning All, had to share this and vent a little. On my 10km this morning, as part of my training plan to do a sub 20 in the 5 km, I was aiming for a consistent 5:30 / km pace for the entire 10 km, which would not only help with chasing the sub 20 5km, but also a PB in the 10km. I was on fire, spotify jamming out The Running Channel's 'Power-Up' playlist, hitting my mark, then 3 km in I crossed a main road, up on the kerb, BANG..... rolled my right ankle (second time on right, once on left).... had an Andy moment....F@#K... so pissed off and mad, wanted to keep going but Andy's vid on injury came back to me, had to be sensible, limped back home, now resting up with ice pack. Anyway recovery mode now, soon enough I'll be back out there. Have a nice weekend and safe running. Cheers Enzo.
Great this helped I’m a freshman in high school and my pr is 19:44 but I’m racing 5k next Saturday so I hope to run sub 19:30 my favorite 5k workouts are 10k run at sub 45 and 5x1k at 3:50 per k
Best of lick for the race next Saturday!
@The Bread Bois, I ran a 19:51 in my freshman year as my PR and I was super happy about it.
my story might be a little different. Im now 28 but my record was 16:53 for a 5k 7 years ago. i repeatedly had knee injuries after that score and finally gave up all physical activity. I just recently found out that it was one of my feet sticking outward causing my entire body to shift off balance because of it and creating the injuries to my knee. I wish the doctors and physiotherapists saw it but now that ive fixed my foot through youtube i started running again and it took me 26 minutes to do my first 5k! My first goal is to get it back under 20.
Hi Mike really glad you solved the problem and are back running! Wishing you luck!
Love these tips, even as someone who will never get anywhere near that pace. But, as I'm wrapping up half marathon training and hope to improve my 5K time, this will come in so handy!!! Thank you for all the specific details for different workouts and schedules. You guys rock! First half is in 4 days and then the 5K distance should watch out for me!
Good luck at the half Marie you’ll smash it! 👊🏼
I remember watching this video after my first competitive season of cross country, and my races were all 5k's, and breaking 20 minutes felt so impossible to me. After my first year of running cross country (2019), my 5k time started at a 27:40, and dropped to a 23:40 by the end of the season. A year later (2020 cross country season), I started at a 22:57 and dropped down to a 20:42. At that point, breaking 20 actually felt possible. And a year after that (2021 cross country season), I actually ran in the summer leading up to the racing season, and it helped me drastically. I broke 20 minutes in my first race of that season. The tips in this video helped me out a lot and definitely contributed very much to my improvement. At the start of the season, my 5k time was a 19:51, and by the end, I was running 18:30. From a 27:40 in my first race, to an 18:30 in just over 2 years felt like such an accomplishment, and I owe a lot of that hard work to the tips from this video.
One of my dreams has been to complete 5k in 20 minutes. Safe to say, didn't know the video existed until now
You've got this!
I would say as long as you can run 80km per week for around 16 weeks with 1 workout shooting for 4km pace you should be able to go sub 20. 4km pace isn’t actually fast you can do it with aerobic power alone. As long as you are under 50 and within a normal weight range.
@@AntonHMirafsari thanks. I do tempo running as well as a gentle jog for at least 3 times a week. Even though I am a busy person
R. G.B. A sub 20 5km is just running the km’s consistently over weeks. At least 80km a week. I’ve observed this countless times over the last 10 years with countless runners. 1 workout or 2 max never do 3 as you want to gain efficiency from recovery pace runs (that’s where the magic happens)
Adaptation and efficiency is key! You don’t need more speed you just aerobic strength
I run a 21:23 I hate being in the 21s I wanna break 20
Great video, I'm at a 23-24 minutes 5k. My goal is to be a Sub 20 this year.
Did you get it?
@@alex-dk2rj sort of, 20.45… does that count?
@@marz80 nope 😁
I’ve been stuck on a 22 min 5k for 2 years , and I’m the typical just run 3/4 times a week and HOPE I get faster , I REALLY need a structure lol
Great vid guys 👍🏼👍🏼👍🏼
Good luck with your PB goals! You're welcome!
I will start this training program from this week, sounds like it is the best training for my 5km🤙
Trying to do this whilst keeping up Triathlon training. Only doing one real speed session a week. 🤞
Great timing I'm doing my first parkrun today :)
Great! Good luck. Let us know how you get on
Update : I got 12th place and about 23 mins I think that's good 13 male
Rennixo that’s very good for your first one! I’m also 13 and my pr is 19:47 mostly because I have been running cross country for 2 years.
breaking sub 22 yesterday (22.26) from 29. 47. Look to sign up a race for 17 December and I will execute this training block. Thanks Running Channel for your tips!!!❤
Just getting back into running after a long break (5 years). Been training since the pandemic started and hoping to get close to 30 mins for 5k by the end of October. Hit 32 min 5k in a tempo run so I think it is possible
I'm training to do it. I did a 20:01 mid last year, and haven't quite got there yet. I'll have another go tomorrow on a flat solid surface.
Good luck Larry! 🙌
decent time larry you will get there stay strong.
Didn't quite get there today. The course was actually 5.5k. However when i go to 5k i was 20:19. I'll take the sound advice from this video and take it slowly. I'll get there this year, i just need to be consistent and patient. Thanks for the encouragement.
@@larrywarren3603 don't give up ! It's easier during the autumn !
im sure you will do it soon!
I’m just getting back into shorter distance running so this was a handy video! Breaking 20 is definitely a goal!
Glad it was helpful!
This is perfect! Thank you so much. Currently in the process of trying to get a sub 20 5k. PB at the moment is 20:29, definitely going to uses this information to my advantage
Good luck!
@@runningchannel I did it! Just got a 19:46 5K thank you! The best advice was pushing between 3-4k
Just ran my first Sub 20 this morning. 19:45 with 285ft elevation gain. (30yrs old). ⚔️🙌
Nice one! Well done Samuel!
I’m trying to run a sub 25 by the start of the summer I really want to beat my friends thank you for the tips!
You got this!
That is perfect information for me thank you, I am just recovering from a pulled hamstring (today's first run 2 miles with no pain( 1 easy and 1 threshold) my target is to be able to consistently run a
Glad it was helpful, John! Take it easy - hope the hamstring recovers quickly.
Hey mate...
Thank you so much for your guidance...
Yesterday I ran my first 2mile race and I finished 13min 53 second... I'm soo happy....
Once again thank you so much dearest buddies 💞💞💞💞
Next time I'll try to run within 13mins for sure...😀😀😀
I love anna. Even more with your hair down omg 😍😍😍
The terrain that I've run on has helped me get my time down as well. Training on the trails has helped me run faster on the road. More resistance on the trail and less on the road. 20:45 is my 5k pb, so getting closer to breaking 20 minutes.
Wishing you every success Anna. I've seen your parkrun results (all out there in public!) and you're definitely improving. I'm off the pace I was at seven years ago and I refuse to accept that I'm just going to get slower! In fact, I remember when I used to run sub 21 minutes for 5km at lunchtime and it wasn't that long ago. Maybe I should be racing you to sub 20 minutes? 🏃♀️🏃♂️
My goal for this lockdown is actually to tackle de 20 min. mark for 5k. Thx for the tips and you guys did a great job breaking all the math and info. Looking fwd to implement some of your workouts! Cheers
Nice! Let us know how you get on with these and update us on your progress!
I’ve run high school X-country for 4 years and on my experience I’ve found that many people are stuck in the 21:00-22:30 range. Since to run in that time you already have to be in shape but the one thing you need to do to get into 19-20 is open up your stride. It feels uncomfortable at first and hard to maintain but that’s the next step. After one race of focusing on that me and my friend both went from a 21:30 PR to a 19:55 PR.
Awesome! Thanks for sharing your tips!
Thanks! Do you have any other tips?? I’m a freshmen and I’m scared to do 5ks but I really wanna do good this year
Yoyo SLOsongs go out fast for the first 100 meters or so, and then ease into your goal pace , then pick it back up for the last 200 meters. Also find someone to run with and if they start slowing down, move up and try to catch the next person in front of you. I PRed by 36 seconds with that strategy.
@@yoyoslosongs4193 My only tip if you are just getting into running is ease into it and figure out your body because everyone's is different. Also learn to figure out the difference between pain and soreness. You can run through soreness but you should never run through pain especially in the joints or shins.
Lol my best is 22:03 and now I know what to do
My last 3 Park Runs - 20:04, 20:03, 20:04...😭😭😭
So close! Hope some of the tips can help you crack it! Andy
Nicely done
Oh boy
Torcher
did you manage to break it?
Great advice!! Thank you!
brilliant video! thanks for the great advise as always!
Thanks for watching 🙌
This is the perfect video for me!
In my younger days I used to be able to run 5km in 17:30 without any training. That was well before I started parkrun, closest I've come so far is 20:24. I got 20:37 this morning, I'd love to be able to do it once just to say I did it.
My best is 17.46
Im 14 and I completed the C25K program and I havent done that many runs after the completion of the program (life gets in the way) after a 2 week break im gonna start taking this much more serious
Great video!
Running 2 and half months and I started off my first 5k at 23.15 and my best now is 20.22 ..Finding it very hard to get under the 20 min mark but I will get there 💪💪
Did manage to get a sub 30.00 last year but since GNR have lost fitness and pace. Trying to get back to 30.00, struggling with the 🥶 and windchill this year really affecting the asthma even with a buff
Northern Ninja Runner Last time I ran around 5:00 min/km I was breathing like Darth Vader - people way ahead of me were moving out of the way (even though I was going around them) and looking back as I was pelting for the finish 😂 I’m far from a sub 20 minute 5k, however I found training on a treadmill helped in improving my 5k time and my breathing (but I still sound like Darth Vader!) Pace yourself, run often enough even in short burst and the fitness will eventually come back. Good luck.
My latest 10K was 44:23 hopefully getting 19:59 5K in few years of time, let's say before turning 45yo.. ..I've got 3yrs 11 months to go ☺️
crazyy! whats your weekly routine, good sir? id really like to know
@@russellmaverick3253 I build mileage step by step without training plan it's called by the feel.
I was sub 20 eight years ago, but nowhere near now. I’m going to try and get back to something early 20’s this year. Wish me luck !
I'm 29 years old. I used to run a 22 min 5K 5 years ago and now I currently run at about 30min already. I want to get back into running a fast 5K and will surely incorporate your sessions soon once I ak physically capable. Thanks for sharing.
You can do it!
A sub 20 5km is most certainly a very formidable feat!! I can hardly do sub 30, I would probably take say around 32 minutes for 5km but sub 20 is an entirely different beast! I would probably have it equal in difficulty to a half marathon done at leisure pace or your normal pace. Also, some handy tips in this video to tackle this challenge!
I did 14:58 last night while I was dreaming. You can do it!
That’s the spirit!
lol me
My best 5km 21.37 at age of 62. Don’t think I will beat that!!!!
@@simonmorris4225 I'm almost 20 and I don't know if I can do it
Well done. It’s the thought that counts.
My personal best is 19:47 (at age of 37) and I think this result for someone who just run as supplemental type of exercise is unbelievably good. My buddies always told me to focus more on the running and start compete , but my joints simply cannot withstand for the longer distances. My company wanted a running team so I joined the team and I did a personal record of 4:41 pace for the 13,6 km distance during the Marathon relay . I got patellar tenditiis during the preparation and my knees were on fire during the race… I could be even better because my average heart rate was only 153, but unfortunately my joints cannot handle the stress of the longer distances. I would say (as an amateur athlete with 25 years of experience under my belt and with masters degree in Exercise Physiology) if you are not dedicatedly a runner , to aim to the 5k as fast as humanly possible is the best way to improve your endurance. It will not overload the joints but helps you to improve the overall fitness and reduce body fat.
I just ran a exact 18min 5k at our cross country regionals. I made state and now I’m gonna try and break 18 and get into the 17s!
Anyone else watching before parkrun today?
No. It was published about 8 hours after parkrun in south east Australia
Some Saturday morning inspiration!
Yep about an hour to go
Yep! Some great advice as always guys! More threshold, interval training required to reach my goal sub 19. Sub 20 was great but you know always looking to improve😊👍👍
I was watching before and got a new PB of 21:12 today.
I didn’t know Adam Levine runs a sub 20 minute 5K
I stopped running due to back issues 2015 but few months ago I got back into it, back than I had 19:17 PB but on a course with some 65m uphill, my goal clearly is sub 19 now on flat course. Hope despite my 47 years I will succeed, thx for upload
Thanks for watching!
Brilliant, clear, practical, thanks!
Cheers John 👌
I got a time of 19:52 in a 5k just by training casually so I’m gonna try breaking 17 mins with this guide
Awesome! Let us know how you get on!
Any luck?
@@gabedellar588 nope still trying 🙃
Have you broken 19?
@@asiamies9153 I’m actually still trying just broke 6 in the mile but I’ve been getting run down with shin splints and other injuries
I’d be happy with below a half hour :)
Took up running when lockdown hit last year. First 5k was 22.30, now at 20.15. Desperate to go sub 20. Had been doing hillsprints and longer runs in training but im going to try this new plan and hopefully it will work out!
Best of luck Chris, do let us know how you get on!
I’d like to think I could get a sub 20 5k buuut I just got back into running and I ran just under a 24 minute 5k a few weeks ago with a lot of rust and a few injuries. So for the Turkey trot 5k in 3 weeks I’m shooting for somewhere in the 22’s preferably low 22’s. It should be achievable with zero injuries and consistent training. If I remember, I’ll come back to this video and post my results lol. Thankful for this channel and the people on it!
Intriguing... I'm nowhere close to achieving that yet. My fastest pace, for now, is about 5:15/km😂
If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
@@runningchannel I understand. I am disputing with this video.
I have some way to go. I run about 3-4 times a week for at least 5k for each run except Sundays.
@@bravoalley228 You need to start doing longer slow runs. This will benefit you as much as any speed work.
@@eoincasey5461 I do long runs on Sundays. I am at about 13.5km and keep trying to push myself each Sunday to go further. (I know I am capable of going further as I have done a marathon, albeit one that had a lot of walking parts due to knee issues)
Hey! I run 6 time a week and my personal best is 24:08 min in 5k but I really need to break sub 20 or less time min in 5k .
Can we take a moment to appreciate how amazing Anna's hair looks in this vid? It's on point!!
In other news, I'm already dying getting my 5k below 25 minutes, let alone 20 XD
Great advice. I've been putting my half marathon training first, but given that much of the things I've been doing are similar to what you described (building an aerobic base, followed by adding a workout, threshold run and long run within the week), by the time I go back to 5k again a PB will likely happen. I think whatever training you end up putting in with any degree of regularity and consistency is going to pay dividends across many other distances.
Couldn’t agree more, consistency and hard work are the key! Good luck!
Trying under 19min this year, but the motivation to go under 20 was much bigger than now that that is taken care of😅
It’s like ye have been reading my posts lol, I’m 20 seconds off 19:59💪 and yeah at 3k is where my time slips lol
Same here - 18 seconds off the magic 19:59 and the penultimate km is always the toughest and slowest. Next time I'm determined to push through it!!!
Like button smashed!
I am looking to do 5k in under 30 mins but this has been very helpful. Thanks.
Thanks for watching and glad it was useful! Good luck!
I can do 26 mins. in 5K, I know I'm so slow but I will keep working on it.
That’s not slow. And comparison is the thief of joy. If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
Vecause, it's downhill and uphill, mostly uphill. When I go uphill umm like thinking about your videos, kipchoges, and all stuff, etc.
It's actually fast walking and running, LOL!!! 26 mins. 5K, wasn't full running. If I experiment could less than 20 mins. of just running without fast walking.
Let me finish your video, I'll let you know my total review. Thank you in advanced!
@@lababo that is great lol , mine is 23 minutes on flat road
I started with a 22.46 2 months ago and now I’m at 20.44 with a pace of 4.09
wow nice work!!
Impressive - What did you do to get down that time? I'm at the same stage you were 2 months ago. Thanks ☺
Dom Griffin, I ran a couple of 3k, 2k and 5K and a 6K....just gotta keep running
Good video, thanks for this. Lots for me to work on. Discovered running about 8 months ago and have just set a a 21 minute 5k record, but 20 minutes has a nice ring to it, so maybe this will help to get there. Was interested in the mental side of things that you speak about at the end, in the few park runs I've done I've definitely eased off between 3-4k, so that tip about digging in instead is great.
Could you do a video about mental strategies for a 5k, or running generally?
Nice suggestion, thanks! We have this video about mentally tough miles that might be useful: ua-cam.com/video/NvNHhs5TY7k/v-deo.html check it out!
Thanks for the video. I'd need to knock over 90 seconds off my parkrun or 82 off my 5k to do this. In marathon training at the moment. 5k training will start in the summer and hopefully I can crack the time come Oct/Nov.
Good luck for the marathon - sounds like you’ll have a great aerobic base to work from!
I started running 4 months ago and ran a 36 min 10K and 17:31 min 5k. If I can do it (5'10" - 150) anyone can.
Awesome!
beaux brasseur If I can run a 16:42 second 5k at 33 years old, 6’0” and 190 lbs with zero running training you should be able to do better. See how ridiculous you sound show boating on you tube and taking away from other achievements.
@@texmo87 unlike you he was trying to motivate people instead of breaking them down.
fuzzykeuh “if I can do it anyone can” comes across as pretty damn condescending to me. No, not everyone can do it, some people simply don’t have the physical ability. And to show boat to say you’re a bigger guy and easily achieve it with little to no training, then you’re taking away from others who struggle.
He also edited his comment after I called him out on his shit, if you read the first unedited comment you’d realize why I called him out.
Also, no body runs for 4 months and runs a causal 36 minute 10k. I’m only putting someone down who’s clearly lying and show boating online.
Boxing MMA bro lol you’re the one who’s being a braggart. You’re both a problem. You’re very negative, bitter, and immature for a 33 year old. The running community always has a few like you guys that just ruin everything for everyone else