How to Run a Sub 16 Min 5K
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- Опубліковано 10 лют 2025
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Dr. Nathan Pennington, DBA, is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:04.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and qualified for two world armed forces cross-country teams competing against some of the best cross-country runners in the world.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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Great stuff
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Cheers buddy, great video.
Thanks for your support Steven. Keep up the great work out there
14.18 ,my gosh well done
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Thanks, my pr is 16:00.2 i needed this video
My pleasure Owne. You are right there brother. Let me know when you do it. 15s and even 14s are in your future for sure.
Brilliant, thanks very much for sharing this video.
My pleasure! 🙏💪💪✊
Good stuff. I've been doing double Ingebrigtsen workouts once a week of 5x6:00 in AM, 8x1k or 25x400 in PM. Saturdays 2x10x200 hills or 10x300. One medium hilly long run and one longer run a week. Gets me fairly fit for mile up to 50k
Right on JC. You are in superior shape and what you have already done 20+ year olds would love to have the times you have dropped. #respect
Whats your thoughts on threshold work ? Lt1/ lt2, i find your risking injury around the corner if your going to the bottom of the well on every session , you improve lactates by consistant training within them over months , just wonderin your thoughts on that
They should only be done once a week or once every 2 weeks and I agree, too much of that type of training will produce diminished returns.
I did a new PB today for my 5k with 18:21 - Imagening running a sub 16 5k seems so insane! How could anyone do that??
Nice!! Congratulations on that outstanding 18:21! Well done. It always seems impossible...until you do it. Keep hustling JF. A PB is a HUGE day always.
@@rundreamachieve Thanks a lot! I'm now on a new 8 week training schedule to get me to a new 10k PB. The 5K PB happened on a 5K temporun, so it gives me hope I'm in good shape in week 1 already. I integrate a lot of your pro tips in my runs. Thanks for all this free content!!
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Thank god for this video. But do you think I can run a 800m loop on dirt instead of the track cause it’s a tiny slight up clime instead of the track because I am not welcome to my old teams track. Also I transferred to a new school because my coach was horrible. I also forgot to mention that I live in California so it is very hot and dry. But the level of competition is insanity, I ran again lex young and Leo young four years ago I led them for 3 laps then they passed me those kids are know running 4:10 as a sophomore wth.
Running on dirt or grass is even better so yes. Leo and Lex Young are great runners for sure but you'll be at their level in due time. There is always someone faster than us which will keep things interesting for sure chasing better efforts. Most of the Kenyans and runners from African countries that I have lived and trained with prefer dirt track rather all-weather tracks. It is a different mindset so yes, go for it.
@@rundreamachieve Will do thanks!
Could I train my track runs/sprints on an assault runner pro since I don't have access to a track?
Yes, cross training can certainly help if you don't haver access to a track or you can do your planned track intervals on the road too.
You look kinda like Mark Cuban