This is probably the best summary I’ve seen on UA-cam so far for running a fast 5k. Pithy, succinct points that address all aspects. No going off on tangents, and no deep dives on one or two particular points.
This is the kind of UA-cam running content I miss! Informative, fun, and genuine - I was a very early subscriber, and you totally deserve all the recent ones you’ve gained 🤙🏻
Excellent summary, so much substance, you explained the paces for training so well, just enough detail without going super deep and losing the beginner and intermediates out there! Wow!
how did you do it? where you sprintig the whole time, or where you joggin too? asking for some advice, im trying to do mine before 20, which mine rn is 24
@@bodokerivers9695400m is the last event in which u should be sprinting. even then it's not recommended to just sprint it. find how to pace urself. it's more of a feel for urself type thing
Shoes are really important. I didnt realize there were shoes for training (easy impact) and for racing (go faster). I had crappy shoes which made my recovery longer.
important to note on threshold - there’s both LT1 and LT2 for those wanting to know more, there are good videos here on youtube that can explain it far better than me 😅
Yeah, I’ve heard about that. I’m referring to LT2 in this video. From my understanding, LT1 is slower and isn’t really a threshold, you’re still at a steady state with lactic buildup, so I’m not entirely sure how to use this knowledge in training TBH
Very good info, thanks. Subjective feedback, the bass track in the start and end of the video, made it hard for me to focus on your talking. At least what you said there and then, was not the stuff I really needed to pay attention to :P
Good catch, I didn’t do a good job of specifying that! VO2 max pace is really close to an all out 2 mile/ 3k pace, depending on your ability could be a little slower than that. If you want to have a more detailed list of paces, google “Vdot tables”
Currently undergoing police training and barely get 4-5 hrs sleep. Its been 5 months already. We keep running day in day out but I can't seem to see much progress, must be lack of sleep that's holding me back.
Sure, here’s an example collegiate athlete training week for 5k specific training. Total: 60-90 miles Monday: easy mileage (10-15 miles) Tuesday: tempo run 5 miles at threshold or faster, short easy double run Wednesday: easy mileage (10-15 miles) Thursday: 4 x 1 mile on the track 1:1 recovery at VO2 max pace (about goal 5k race pace), easy short double Friday: easy mileage (10-15) Saturday: long run (12-16 miles) Sunday: rest (or just a shakeout easy mileage) This is just an example, there are many variations of schedules and workouts to do
How come people can run 5k in under 39 minutes even for people that dont seem to exercise regulary ? I wonder if I'm really that unfit. My day one running pace was 10 minutes something seconds per km. 1.5 months later I'm still slightly lower than that at 9 minutes something per km at average but I can run at 8 minutes something if I push hard but sometimes it's only for the first 3k. My best is still 41:18 after 1 month and still struggling to beat my own record. I wonder if I need to use a weighted vest to condition myself. The 'track' I'm using is actually about 1.1km, using a block in the neighborhood, so my time for 5k is maybe 40m or 39m already but still, I still can't get lower than that. Lately I find it is easier to lower the time by doing sprinting several times even if I have to rest by walking for a bit after doing it, than running at a steady pace full time.
@@flolin8766 under 50 above 45. I just started running this year. Last month running 95km total. This month target 100km and 300,000 steps goal following event on Huawei health app. I run 4-6 times a week 3k to 5k but mostly 5k now. My session is always a mix of running, jogging and walking. I cant do a full running nonstop yet, full jogging still can for maybe one or two laps. By laps here, I mean a 1.04km neighborhood block, I've measured it using google map measurement. It could also be height and weight factor I'm 168cm,Asian, 77.5kg(a bit overweight I think) so compared to Western or European height standard with longer legs they should theoretically run faster even tho its no excuse and shorter ppl can also run fast. I'm also an ex smoker, but quit more than 5years ago, cold turkey, hate the smell of cig smoke now.
@@flolin8766I have replied a quite lengthy answer but seems like youtube sometimes deleting comments now. Age between 45-50. Height 168cm, weight 77.5kg. Asian. I run 4-6 times a week, full rest on Sunday, running on Monday, Wednesday, Friday, Saturday, but for now I run 5-6 times a week always 5k, sometimes I add 1-3 more laps if I'm not lazy. By lap here, it is neighborhood square block, 1.04km (measured on google map). I join Huawei event app for 100km and 300,000 steps for this month, so I run more often, just for fun for the achievement/digital medal. I'm also ex smoker, cold turkey, never relapse, 7 years now.
@@flolin8766 youtube keeps deleting my comment Age between 45-50. Height 168cm, weight 77.5kg. Asian. I run 4-6 times a week, full rest on Sunday, running on Monday, Wednesday, Friday, Saturday, but for now I run 5-6 times a week always 5k, sometimes I add 1-3 more laps if I'm not lazy. By lap here, it is neighborhood square block, 1.04km (measured on google map). I join Huawei event app for 100km and 300,000 steps for this month, so I run more often, just for fun for the achievement/digital medal. I'm also ex smoker, cold turkey, never relapse, 7 years now.
Great you stopped smoking!!! I think losing weight will have the biggest impact, like a minute per kilogram till you are around 60kg. Keep going :) What is your time now few months later?
Easy to moderate I would say. I do mine as fast as 3:40 km pace (my 5k race pace is around 2:50 km pace). But most of the time it’s slower - and people like to run them easy typically and I think it’s totally fine for 5k training
That’s a good question, and I don’t have a great answer honesty.. I have ones that hear about through friends and did in college, and those are the ones I target. One thing you could try is look up the local colleges and check their track team schedule. Most invitationals allow anybody to enter into the races
MAke sense when you give pace with numbers I like that 20 seconds slower than your 1K in a 5K race pace to describe Threshold pace...you did not give pace for VO2 max and Anaerobic though
VO2 max is around the pace you would run an all-out 2 mile. And anaerobic is really anything faster than that. But typically much faster so you hit anaerobic quickly. Technically to measure these paces would take some special equipment, but this gets you in the right ballpark
I know a few serious runners over 50. They follow similar principals, but generally take a little more time to recover between hard efforts, and are more injury prone. By observation, I would say the message is the same, but back off on the frequency and intensity slightly, and be extra vigilant with warmups and strength training
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
Finally running UA-camr who is actually fast
😂
Yasmeen Abdallah and Paul Chemilo have good channels if you’re interested in others who don’t constantly let people down
Allie ostrander, her boyfriend has his own channel, Adam wood? , Stephen scullion (marathoner), lots of them.
@@qigong1001Her boyfriend who’s more famous than her?
Haha I appreciate the compliment! There are definitely others out there. I’m still learning the ropes to this UA-cam thing
This is probably the best summary I’ve seen on UA-cam so far for running a fast 5k. Pithy, succinct points that address all aspects. No going off on tangents, and no deep dives on one or two particular points.
Pithy adds to terse or succinct the implication of richness of meaning or substance
Brought us a good amount of info faster than he can run a 5K. Love that!
This is the kind of UA-cam running content I miss! Informative, fun, and genuine - I was a very early subscriber, and you totally deserve all the recent ones you’ve gained 🤙🏻
Please don't stop uploading! We (or I) can always do with more running youtubers. Subscribed
Excellent summary, so much substance, you explained the paces for training so well, just enough detail without going super deep and losing the beginner and intermediates out there! Wow!
So much good advice in the same time it takes you to run a 5k!
Did my first track 5k last summer. Goal was sub 17. Ran 17:00:00, literally lol with the chip time
Down to the millisecond! Must have sucked, 16:59.99 next :)
how did you do it? where you sprintig the whole time, or where you joggin too? asking for some advice, im trying to do mine before 20, which mine rn is 24
@@bodokerivers9695400m is the last event in which u should be sprinting. even then it's not recommended to just sprint it. find how to pace urself. it's more of a feel for urself type thing
I did this a few days ago, but with a 20:00.00
Top quality content. Thank you from a 9-5er looking to make gains!
Shoes are really important. I didnt realize there were shoes for training (easy impact) and for racing (go faster). I had crappy shoes which made my recovery longer.
Really helpful mate. Keep it up!
Glad to hear it!
one of the best how to get faster 5k video on youtube in my opinion
thanks man, you keep me motivated
Great video, Michael 👊🏻
important to note on threshold - there’s both LT1 and LT2
for those wanting to know more, there are good videos here on youtube that can explain it far better than me 😅
Yeah, I’ve heard about that. I’m referring to LT2 in this video. From my understanding, LT1 is slower and isn’t really a threshold, you’re still at a steady state with lactic buildup, so I’m not entirely sure how to use this knowledge in training TBH
Video saved. The times you used for recovery between the intervals, should that be an easy jog or walk or just standing?
I generally think light jog or walk is good for between sets
I would add in, strength training is super important as well!
Haha I’m surprised I missed it looking back honestly. Yes I agree with that!
@@mottesen_runs hard to get it all in there and keep the video "short" for people
Aw hell yeah, love to see this stuff! Ty Mr Michael
such a great video!!
Solid advice all around 👍🏼
Goated series
Very good info, thanks.
Subjective feedback, the bass track in the start and end of the video, made it hard for me to focus on your talking.
At least what you said there and then, was not the stuff I really needed to pay attention to :P
Great video, not the normal tips actually good advice
That’s what I was going for, glad you liked it
How fast should vo2max pace be ?
Good catch, I didn’t do a good job of specifying that! VO2 max pace is really close to an all out 2 mile/ 3k pace, depending on your ability could be a little slower than that. If you want to have a more detailed list of paces, google “Vdot tables”
This is super helpful . +sub . I learnt so much from this video.
Can you make a video on what yo do on your offseason, I’m struggling right now.
Agree 100% with everything 🔥
The lactate estimate from a 5K isn’t bad. It was only 10 secs off mine and I’ve done a time trial to figure it out.
6:37 you’re my coach.
Easy (Zone 0-1), Sub Threshold/Moderate (Zone 1-2), Threshold (Zone 2 mostly), Critical Velocity (Zone 2-3), Vo2 (Zone 3-4), Anaerobic (Zone 5)
Currently undergoing police training and barely get 4-5 hrs sleep. Its been 5 months already. We keep running day in day out but I can't seem to see much progress, must be lack of sleep that's holding me back.
Rest is important bro
Good summary!
So my vo2 max is around 6:10-6:15 per mile so do u think i could run a 6:25 pace for 5k
I think that’s reasonable if you execute a good taper, good race pacing, warm up etc.
Great video, can you do the same for the 1600m on a track? And do you have an tips for running it on a 200m indoor track?
What should I do if my coach has no idea what the different training zones are?
I would do my best to run them how you know you should. Adapt the workouts accordingly based on your knowledge
thank u for this!
Could you give an example of a weekly schedule optimized for someone who is an above intermediate runner?
Sure, here’s an example collegiate athlete training week for 5k specific training.
Total: 60-90 miles
Monday: easy mileage (10-15 miles)
Tuesday: tempo run 5 miles at threshold or faster, short easy double run
Wednesday: easy mileage (10-15 miles)
Thursday: 4 x 1 mile on the track 1:1 recovery at VO2 max pace (about goal 5k race pace), easy short double
Friday: easy mileage (10-15)
Saturday: long run (12-16 miles)
Sunday: rest (or just a shakeout easy mileage)
This is just an example, there are many variations of schedules and workouts to do
It's on now. . . 13:52 here I come! 😁
(For real though, appreciate the insightful info)
When should I do that leg elevation recovery? Immediately after workout or easy run during stretching routine or later that day?
I would wait until a little after the run. It’s also common to do it immediately before a hard run to get some blood flow before moving
Thanks!
I’m trying to get to a 18/sub 18 minute 5 k. I’m joining the marines and that’s what I need for max points. My fastest is a 23 5k😢
Would it be faair to say training lactate threshold is running till your legs are numb, vo2 running to max breathing as long as possible?
How come people can run 5k in under 39 minutes even for people that dont seem to exercise regulary ? I wonder if I'm really that unfit. My day one running pace was 10 minutes something seconds per km. 1.5 months later I'm still slightly lower than that at 9 minutes something per km at average but I can run at 8 minutes something if I push hard but sometimes it's only for the first 3k. My best is still 41:18 after 1 month and still struggling to beat my own record. I wonder if I need to use a weighted vest to condition myself. The 'track' I'm using is actually about 1.1km, using a block in the neighborhood, so my time for 5k is maybe 40m or 39m already but still, I still can't get lower than that.
Lately I find it is easier to lower the time by doing sprinting several times even if I have to rest by walking for a bit after doing it, than running at a steady pace full time.
What is your age and how much do you run in a week?
@@flolin8766 under 50 above 45. I just started running this year. Last month running 95km total. This month target 100km and 300,000 steps goal following event on Huawei health app.
I run 4-6 times a week 3k to 5k but mostly 5k now.
My session is always a mix of running, jogging and walking. I cant do a full running nonstop yet, full jogging still can for maybe one or two laps. By laps here, I mean a 1.04km neighborhood block, I've measured it using google map measurement.
It could also be height and weight factor I'm 168cm,Asian, 77.5kg(a bit overweight I think) so compared to Western or European height standard with longer legs they should theoretically run faster even tho its no excuse and shorter ppl can also run fast.
I'm also an ex smoker, but quit more than 5years ago, cold turkey, hate the smell of cig smoke now.
@@flolin8766I have replied a quite lengthy answer but seems like youtube sometimes deleting comments now.
Age between 45-50. Height 168cm, weight 77.5kg. Asian. I run 4-6 times a week, full rest on Sunday, running on Monday, Wednesday, Friday, Saturday, but for now I run 5-6 times a week always 5k, sometimes I add 1-3 more laps if I'm not lazy. By lap here, it is neighborhood square block, 1.04km (measured on google map). I join Huawei event app for 100km and 300,000 steps for this month, so I run more often, just for fun for the achievement/digital medal. I'm also ex smoker, cold turkey, never relapse, 7 years now.
@@flolin8766 youtube keeps deleting my comment
Age between 45-50. Height 168cm, weight 77.5kg. Asian. I run 4-6 times a week, full rest on Sunday, running on Monday, Wednesday, Friday, Saturday, but for now I run 5-6 times a week always 5k, sometimes I add 1-3 more laps if I'm not lazy. By lap here, it is neighborhood square block, 1.04km (measured on google map). I join Huawei event app for 100km and 300,000 steps for this month, so I run more often, just for fun for the achievement/digital medal. I'm also ex smoker, cold turkey, never relapse, 7 years now.
Great you stopped smoking!!! I think losing weight will have the biggest impact, like a minute per kilogram till you are around 60kg. Keep going :) What is your time now few months later?
do you hav e any suggestions for anerobic workouts? for the 5k
I live 400s or 300s. 6-8 with 1-2 minutes between. But there are tons of workout variation you can find
thanks for the tips@@mottesen_runs
How long between warm up and race?
the humidity in puerto rico is crazy w guide tho
What pace should we run the long runs at (km pace)?
Easy to moderate I would say. I do mine as fast as 3:40 km pace (my 5k race pace is around 2:50 km pace). But most of the time it’s slower - and people like to run them easy typically and I think it’s totally fine for 5k training
How do I get into byu for track/XC?
How do i find track races in the US
That’s a good question, and I don’t have a great answer honesty.. I have ones that hear about through friends and did in college, and those are the ones I target. One thing you could try is look up the local colleges and check their track team schedule. Most invitationals allow anybody to enter into the races
I'm training for 10k right now but I'm not quite sure what weekly mileage should like. Any advice
200+ miles a week for the 10k
lol 200 miles in a week… 10k and 5k are very similar races. Just need a little more volume than 5k. Maybe 10-20% more, but nothing crazy is necessary
The red, slow time gets you recruited to Nc state men’s team
MAke sense when you give pace with numbers I like that 20 seconds slower than your 1K in a 5K race pace to describe Threshold pace...you did not give pace for VO2 max and Anaerobic though
VO2 max is around the pace you would run an all-out 2 mile. And anaerobic is really anything faster than that. But typically much faster so you hit anaerobic quickly.
Technically to measure these paces would take some special equipment, but this gets you in the right ballpark
The key is Sleep
23 minutes in 5k
If you are asian you have to opportunity to play in asian games this fantastic internationals event
Sounds intelligent but what does he know about runners over 50?
I know a few serious runners over 50. They follow similar principals, but generally take a little more time to recover between hard efforts, and are more injury prone. By observation, I would say the message is the same, but back off on the frequency and intensity slightly, and be extra vigilant with warmups and strength training
Great video, can you do the same for the 1600m on a track? And do you have an tips for running it on a 200m indoor track?