How To Run 5k In Under 30 Minutes
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- Опубліковано 28 жов 2021
- Once you’ve cracked the secret to comfortably running 5k without stopping, you will inevitably want to get faster! By mixing different types of run into your week, we’re here to help you break the 30 minute barrier for the first time!
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The answer is in the thumbnail
😂😂
Hahahahhaa
HAHAHAHAHA!!
Thanks!
I have used this training method and it does work. It still doesn't take away from the fact that I dread those interval days. I know nothing comes easy. Fastest I have done a 5K is 27 minutes. I think its good for 62 years old. Great coaching Thanks.
27 minutes for a 62 year old is incredible. Well done you, keep up the good running Stephan!
That's phenomenal. I'm 30 and I'll cry the day I hit under 30
That's really great! I'm 20 and my best is also 27 (27'04" to be exact). So a big high five! :)
Just achieved for the first time today and actually timed in at 29:13! Was very excited since I just missed it on my last run by 30 seconds 😅
I have been looking for this for few weeks now, and no other places give a more comprehensive coaching plan like you guys do.
Brilliant, thanks a lot. What a team! 💪
Great vid. I had lost my running mojo about three years ago until we headed back to South Devon a month ago and on day two, I pulled on my off roaders and headed down the Lane to the coast path and ran into Hope Cove and back to Thurlestone. Day four, towards Burgh Island looking down to Bantham. Stunning scenery and I surprised myself. By week two, five milers.
This is exactly my current goal. I’m a ways off but I’d love to achieve!
Thank you for this insightful video!
Thanks for this!
In my best days I ran a 5k in 25mins but that was 5 years ago. I focused on weight lifting afterwards and for years I couldn't go faster than a 5k in 30-31min.
I hit 29 mins a few weeks ago and 28 mins the other day after incorporating sprint road cycling in my routine. Really helped with my VO2 max.
Try to increase your VO2 max through sprinting then you'll be faster.
Speed work is the name of the game here when it comes to 5k.
This video was very helpful. As a 14 year old girl, I can run 5ks without stopping to walk, but it's usually times of 33 to 35 minutes. I've always wondered what it would be like to run 5000 meters under 30 minutes. I'll definitely try these tips!
hi! im also 14 but currently i do not run at all but i would love to start, just wondering if you have any tips or advice on how to start, thanks :)
@@hollybarker3229 try running a mile first. If you can’t run that without stopping to walk, just run a lap without stopping, and try to get more in each day. That’s a very effective way to start and get better.
@@averyjohnson7728 thank you so much :) i hope everything is going well for you
@@hollybarker3229 How did your running journey went?
Currently doing this with Garmin Coach and am definitely loving my running again. But this is very helpful (as always!) … btw love those sweatshirts?!
I like your videos so much!!! thank you :)
Great informative video, thanks!
I have been running slow for about 2 months. My last park run was 30:27mins and I was so tired. I thought I am so out of shape. I guess I need to add on speed work to my MAF training. Thanks for the video. I am in my 30s.
Thanks for video good timing
Great training run for a Saffa-thank you for reminding me how to approach running 5k’s under 30minutes again. Before getting Covid I was comfortable running parkruns under 27minutes but seldom do now. Your training program is easy to follow and makes sense to me. Maybe I haven’t lost it..
This is great advice ill definitly recomend you to more people. At the moment i am running an 18 minute 5k but would love to break that barrior every thing in this video has really helped.have you got any more tips?
Keep with good job 👏🏻
I can do 25:30 on treadmill, 28;54 outside but it’s always tough and never gets easier so this is good advice
Gee, that's a big variation from treadmill time to outside time. Are you setting your treadmill with a positive incline to make it harder? Are you running at a slower pace on the treadmill? I set my treadmill to a positive incline and dial up to a slightly higher pace ... seems to come in pretty even when I run outside.
Great video 👌 great tips!
Thanks 👍
Glad it was helpful!
Pacing is super important. Historically, the most successful strategy for race day is to run negative splits.
What’s a negative split?
@@cadillaccabrera9625 Running the 2nd half faster than the first. But you do it deliberately. E.g you run 4km race at what would be a 5min/km pace but you run the first 2kms at 5:30/km and the second 2kms at 4:30/km. Very basic example but it can help build your aerobic base & mental resilience towards the end of a long race
@@josiahwest88 thanks for taking the time to explain brother
My treadmill is my pacer ... god I love that thing. It's like having a trainer and running partner in one.
I always tend to run negative splits often just happens if you are going to have a sprint finish
Nice, for my upcoming triathlon
People will hate on me for saying this, but here I go anyways. WALK. If you are having trouble running 9 minute miles there is probably a reason (size, health, structural deficiency). WALK at a very brisk pace and save the wear and tear that running imposes on the body. I have run all my life, at times very swiftly, and now at sixty years old I walk - not because I can't run anymore (7 years ago I won the over 30,40,50 division and finished 3rd overall) at a small local race, 6:40 ish, but because it is better for my body. Film yourself running, not just at the start of a run but 30 minutes in, and if it looks painful, awkward or stressful try walking. After a while you might find better conditioning, better health overall and give running another try.
Great episode! My first objective as a 49 year old beginning "runner" (pre-covid gym goer) last year was a sub 30 and I just about made it (it improved this year to 28:11 during a training run). After the Canadian winter break I set my mind on a sub one-hour 10k (actual 56:59). I am now struggling to get faster in this second half of the season (hoping for a sub 27:30 on a 5k). I wish I had a pacer as a major challenges throughout my training sessions has been to consistently hit my target pace instead of yoyoing crazily around it.
I also started running late (46) and have managed to progress to a 29 minute 5 km and just a few seconds over an hour 10 k. It's nice to see posts from fellow Canadians who are "like me" on their running journey. What's helped me a lot is treadmill running - I finally broke down and bought one so that I don't take a 2-3 month hiatus if we have a bad Canadian winter. Also the treadmill helps me keep a consistent pace which is something I very much struggle to do when Im just running outside by myself (even WITH a watch on my wrist, my legs have a mind of their own). Happy Running, Ralph! (and everyone else reading)
Wow
You guys are above 40 yet your performance are amazing! Keep up!
Fellow Canadian here as well that started running a month before COVID hit. At 54, I have managed a 5k in 29 minutes and just did my first half marathon comfortably in 2h16m. My goal was just to finish in one piece and I was thrilled. I started running because somebody once told me that I could never do it and that's all I needed to go out and buy some shoes 😂. I then realized that I was running for the wrong reasons because I truely do love it and the stress relief it provides.
@@lauranagyreed I also have a treadmill and would rather run a half marathon than run a 5k on the mill😂. The treadmill certainly builds mental toughness for me because the minutes pass by so damned slowly.....
I run my first 5k today i was one of the best feelings and it was just shy of 30mins (29:50)
Well done! keep it up!
I watched this and you guys and gal sure do make it sound like a 30min 5k is a lot of work. I wonder how much your insides are turning in a not because we all know you can do sub 20, I think the last time I did a 5k it was like 42 minutes, I might have been the last person to cross the line, hey someone has to be last. I think it great though that you guys do these longer runs because for some the idea of a 20 min 5k is impossible and this we can hope will keep people motivated to set goals, targets and plans to get better. You all have the best fun and achieve your personal goals.
A sub 30 5k is a lot of work for most people.
Actually, most people can’t run 5k without stopping or walking.
Keep going! 💪
Hey, keep up the good work! In my experience, most runners don't judge for a slower time and are just supportive and happy for anyone who gets out there. Sure, they run sub-20, but they would understand exactly how hard it is to work up to a tough goal, be that what it is for any runner. Hence why they made a guide! :)
Great stuff!!!! 110kg man this is what I need!
Watch the knees. Build up slowly.
@@thinkislamcheckmychannel use Strava to track mileage have taken 6 months to go from 10km distance total a week to 12km. Taking it nice and easy
since start pandemic l start reailze how i overweight ( 110 kgs with 164cm, early 40s y old guy ) then i try to start healthy life with regular walking every day in the morning. after 3 months i started run very slow with fast walking. in 6 months i able to run non stop without stop or walking. early this year i never realize that i getting thinner ( stable in 80 kgs ) and stronger, all i do is regular running ( 5-6 times every week, with 1 or 2 days rest ) avoid unhealthy food, reduce sugar and carbo. always try get enough rest minimal 7 hours of sleep. to avoid injury always take warming up up and cooling down before and after exercise. today i regularly running 5k 4-5 times a weeks, and in the weekend i trying longer run 10k or half marathon.
Now my weight stable in 70 kg, regularly do intermitent fasting for 4 days a week, each day water fasting for 20 hours
Edit : sorry for my bad English
running is high impact sport so always be careful if you start running as exercise. running also a patient sport so always be patient when start running, start slow never immediately run fast, even you have start with fast walking if you never have running exercise before. start with fast walking regularly then mix fast walking with slow running. in time reduce the walking and increase the running. then after getting better in run you can running without walking or even stop longer than before
Great video!! What about the final 5k though?
What would be the perfect warm-up to start strong? Maybe the warm up before the main sets of the speed runs?
And what about the last week before the final 5k attempt? How easy should that be?
Hey Trantas, I noticed no-one replied. Those are some good questions. For a 5k, which is a fairly intensive run, you definitely want your body adequately warmed up and your heart prepared for the sudden spike it's about to experience. Personally, I do a 2km warm-up. This incorporates fast walking, then butt kicks, slow-step and fast-step knee raises, a slow jog and some short sprints. Other people I know just do a 10-15 minute easy run beforehand, which is effectively what you'd do before attempting strides or speed work. In regards to the last week, I just make sure I've rested for 2 days before the actual race, personally I don't think a tapper is necessary (I only do this when I'm training for a half or full marathon) but I recommend doing mobility exercises and dynamic stretching on these days off - you'll definitely feel the difference on race day (compared to if you didn't).
@@thepsychologist8159 Hey thanks for replying. I will definitely make good use of what you said!!
I was a 23min 5km, 48min 10km runner in my 40's. Now I'm 50, and had a few years sedentary and let it all go :/ managed a 32min 5km recently and that was hard! but struggling to work out a routine that can also incorporate 2x weight training sessions in my week, with weekends not available. Hopefully will find a balance soon
How would you guys fit this in around your other bike/swim training? (For a full time worker with a 1 year old, 4 run sessions plus bike/swim training isn’t going to happen!) Also is this good to train over winter so that come the tri season starting you’re smashing the faster 5ks?
I’ve been running a 38 minute 5k once or twice a week for 6 months now. It’s frustrating that I can’t go faster longer.. today I ran for like 8 minutes at 5.5 mph but ran out of gas and had to finish by slowing down…had like an 11:30 mile. I do longer slow runs but no speed work and do a local couch to 5 k here twice a week. I will try your plan. I really hope I can speed up to a 10 minute mile. It’s so frustrating that I can even do one 10 minute mile!
Keep running! You'll get there. Took me a good year to get to 30 min k so I can start contemplating a sub 30. Even then for my PB i very much "cheated" by choosing a flat course and cool temperatures. (just around 10 Celsius)
Yeah you really need speed work if you want go go faster. When I was in basic training, they had to bring a lot of young men who were not natural runners (myself included) down to a 15:54 2 mile. It was done with a combination of interval training and long distance runs (which was ~ 4-5 miles for us back then). Our intervals were what they called Indian Runs and sometimes track work. We'd run in groups of around 20-30 people, and we'd break up into 2 columns, and 2 people furthest back in each column would sprint to the front, and it would repeat. We also do 30/60's and 60/120's, which were running as hard as you can for 30/60 seconds, then walking for 60/120. Its very similar to whats proposed here.
@@Jaigarful I ran .25 mile /walk 1 minute 5 times one day last week after a mile warmup then ran 3 mi straight the next and I think it made a difference. I’m going to keep doing that. Seems to really work,
Focus on doing some speed intervals and cadence drills and you'll see your speed increase substantially. I'm on a Garmin Coach plan at the moment and seeing a massive increase in my speed because of it, even after taking a year off running.
I'm assuming this translates as well to other goals under 30? 😀 My goal is to consistently run in under 25, and get my PB down to 20-23. It's currently at 27- though I wasn't racing, and wasn't pushing too hard for a record on that run 🤔
First of all, thx for this amazing free content!
Im am starting this plan to get to my sub 30 5k!
But i didnt quite understand what you mean by 5' Jog, 5' Build the pace, mentioned at 4:30 in the video , could someone explain? Does it mean i run really slow for 5 min and then i run at 'race pace' for 5min, followed by the intervalls?
Greetings from Austria!
Currently at 32 mins. Fingers crossed I can achieve this in 3 months or so.
How about a weekly sched for both cycling and running? What’s a good sched to follow?
#gtncoachescorner People commonly discuss when do get new shoes, but how about a new bike? When do you think it makes sense to go for that upgrade I've been eyeing?
I am nearly 68 with a new hip. I ran 26.40 last summer and on a hilly or crowded parkrun I run 28 or 29. Add hills into training! I certainly do qnd only run twice a week but walk 5 or 6 miles fast every day with my dog.
I just ran a 5k for the first time ever without stopping - managed to get under 30 minutes ! 29. 30 seconds Am ecstatic. 3 months ago I could barley run 1k without stopping. I think most of it's mental im skinny fat and by no means have a runners build.
I’m obese 1 and i can do it under 29min 😊
Should I take creatine for improvement????
after a month of getting into running i was doing 3ks with "ease" but then decided to just push for a 5k as i felt i could do it, i did manage in 49 minutes (walk/running, does this count if I walk and run?) then 3 days after i beat 5k in 56 minutes doing walk/ running again
I’m a newbie 54 year old runner, just transitioned over from biking as I just had ACDF multi-level C5-C7 spinal fusion and also 3 wrist surgeries. I’ve been running for about 4 weeks now and yesterday I added a little more speed and did the 5K in 20:29, and that’s in the cold layered up so I’m sure by next summer I should be under 19 minutes I believe. Today I did a recovery 10 mile run as yesterday was also about 10 miles with a little speed. I’m just learning but I love to run now as it’s pushing me to be stronger than I think I am, so blessed….🙏…my fastest timed 1 mile so far is a 6:08 I believe and did another at 5:57 put STRAVA didn’t record it properly, once I get stronger I should be consistently in the 5:50’s I believe as I’m not really pushing it at the moment as I feel out of shape from over 2 years of downtime., so are these times ok for a beginner?, data online is so vague.
hello saffa!
I got to the 30min 5k. And now can normally do 27.5min. But to do the 10k I run for 1k and then walk until 6min and run the rest of next 1k and repeat. I can't figure how to just run slower and do the 10k in a single go.
How do you program Wednesdays session into a Garmin FR745?
I've been running 5k sub 30 for a long time now, but it never seems to get easy as my normal runs do? Does it ever get casual?
Thank you for this video. I do have a question: what is the difference between the pace between the long run and easy jog? that is not clear for me.
And again thank you very much for your valuable contents.
#gtncoachescorner
They consider a long run pace to be a step up from your easy pace. For example, If you were to run your easy jog around 10’30 your comfortable pace would be around 9’30
@@tracejones1773 Thank you very much. I appreciate your answer.
I find it easier pacing up and down between 4.30 and 5.30 than consistently running at 5. Is this a bad habit?
I ran 27mins for my first 5k and haven't been able to do it since
See the thing is that my miles are all different times like my one was 9 then o went to 19 and then I ended with a 30 at my last cross country race how do I fix that?
6:55 my best 5K times always come when I really flog it right from the start. Setting off at an easy pace tends to produce poor-to-average times. So IMHO - if you’re well rested and prepared - you should set off like a bat out of hell. It’s not a marathon, just a 20-30 minute run.
If you want to run faster, you start with sprints. After a run, you sprint the last 30 - 45 - 60 secs, give it all you got, even if makes you look like a complete moron. That will give you larger leg muscles, which will enhance your overall speed. Ofc you may need to push yourself, especially at the beginning. But at some point you will love the sprint and what it gives you. As a bonus, your ass will disappear.
My last attempt was 31:55
I have a race this Saturday 🤞🏿
How's the progress?
@beastmry that race I got a 31:18
I haven't retested my 5k in a while. I've been running shorter distances (1.5 miles) trying to get that closer to 14 minutes. I got a 14:04 back in October
i dont understand about the 5 jog, 5 building the pace up to 5k target? is the 5 min building the pace is the main set or something?
Can you do a video on how to run a sub 8
2 kilometres?
You now seem to be better calibrated with the capabilities of those who watch these videos. You are capable of running six-minute while your viewers are running nine-minute miles.
Easy
i tried to run 5k in the morning, 5 in the evening, i got better in just 10 days, but felt my bones going to crack in pain. worse decision ever.
Yeah, you were definitely running way too much 😅 10k a day is unnecessary. Recently, I've been running 8k one day, then 5k about 3 days later. I've realised that the 5k is a lot easier after building up my endurance on the 8k.
It takes me 31 minutes to run a 5k
I need a sub 20
5km on flat road is different from up hills
My issue is if I push myself too hard I throw up.
The other day I threw up running and I wasn't even at 80%. It's annoying as then I'm pretty much unable to run afterwards.
Sir please make video for 10k daily workout
I can wake up outta bed and do 5km in 25 minutes but my ultimate goal is 5km in 20 minutes if that's even possible tbh I'm sure someone's done it
Do the same thing you've been doing, just go to 5k or 7k elevation and train every day for a month, then move back to your comfy sea level environs🤣
The guy in blue sounds very South African
Why aren't GTN at 1mil subs?
Ankle socks guys... 😅
I did 5k in 23:14 it was in the evening so easier and less heat😅