Bottom line is that there is no “secret” potion when it comes to running. If you want to improve (or remain at your level), you have to do speed/tempo/long/easy runs (and hills) week after week, month after month, year after year. No shortcuts, no hacks. There also hasn’t really been anything new when it comes to running - most of this stuff already existed like 70 years ago. It’s just more optimized now, and easier to execute due to all the gadgets available.
I got back into running in September but I love running 5ks. They’re not super long but I still feel accomplished after running one. I’m still super slow (I average just over 14 minutes a mile or about 8:43 a km) but I’ve already cut 11:30 off my 5k time ☺️ I did one in October and it took 56 minutes; I did another last Saturday and my time was 44:30. I’m currently training for a 10k on March 8th and have my first 5 mile run tomorrow
Can’t believe I’m actually in a running channel video at 11:59. Great vid, 5ks are honestly such a mind game because at 2/3 k mark you start to question whether or not you can make it to that finish line.
Opposite for me. First mile always the hardest. Once I hit 2nd mile I have the goal within sights and I finish strong. Now that I'm half marathon training it's far easier aswell
Tom! I’ve been watching The Running Channel since I started my running journey three years ago, and I just wanted to say how much I appreciate you. Your honesty and openness about your struggles-both mental and physical-and your ability to overcome them are so inspiring. As a newer runner working through many of the same mental hurdles, it’s been incredibly helpful to see someone share their journey so authentically. In a world where people often only highlight the highs, wins, and how 'easy' it all seems, your vulnerability is a breath of fresh air. Thank you for being so real!
I totally agree with your comment. I am a 30 min - 5k runner and I am working to get down to 27 minutes. I am 53 but it seems that so many people run quicker easily. For me it is very difficult so I really appreciate Tom’s honesty. Well done Mo and Tom.
I’m 55 next month & got down to 25 mins about 2-3 years ago (did couch to 5k at 50 having run nothing but a bath for about 30 years!) Now back to over 30 mins but 27:30 is my goal (round numbers are easier!). Good luck in your challenge 🏃🏻
It is obvious from the older videos, that a lot of your improvement is reached through weight loss. And that is in my own experience running from the age of 14 to my current age of 68 very important. My weight has fluctuated a bit, at 72 kg I feel slow, at 64 I am floating without effort.
Hold up! Why is there not a UA-cam playlist for Mo called "Best of Mo"?!?! There are other TRC members, but not Mo!! I would watch all of those videos in a heartbeat! Someone needs to get on that, and highlight Mo more, please!! Great video :)
I'm currently training for a 200 mile ultramarathon. I started running after going teetotal just over 2 and a half years ago. My first run back then I couldn't even finish a 5k. Patience and consistency when it comes to running is the best advice anyone can give. Good luck Tom, just keep reminding yourself if you continue what you're doing now, not only will you reach your goal, you'll surpass it to a level you could have never dreamt off
I really appreciate the content including Tom. He is much closer to my level than the others. I will give this workout a try. It will be a nice change from 4x4s on my interval days.
Well done Tom! I reckon you are better off running with someone like Mo than Sarah because you’re less likely to give up. Not a reflection on Sarah’s excellent pacing skills but more on the nature of the ❤relationship. 🎯
I can feel your pain Tom. In my previous block for a 10k, I had my first sessions at 5:30 and I remember thinking “How am I going to do this!?” By the end of that block, the hard sessions were around 5:00/5:10, 5:30 pace was the pace for the long intervals and I got brand new PBs for the 5 and the 10k. Stick with it mate. Cheers for the support Mo
@@paddingtonbear-uk4wh I went from 615/km to 445/km in 9 months at my RPE 8 intervals. If you're training for 10k, you need more than 6 sets of 1km. Think more, like 2km x 6. Or 3km x 4. You can mix in 1km intervals into the set. If you find yourself slowly dramatically down in the later sets, you need to build up your aerobic base with long slow runs or daily zone 2 runs. And also your leg strength through resistance training will help keep your form well and injury free.
@@paddingtonbear-uk4wh There were multiple sessions with 5:30 pace in that block. I started with 3x5min intervals and did a session of 27 min at that pace. Just start with something that feels like it will test you and progress from that
My 5k goal is to get from 24:20 down to 22:59 by April. I'll be using this method and training for it after my trail race this weekend. Tom is doing really well, and is great not to have all "super athletic" hosts like a lot of other channels. Makes it realistic for the shower runners and shows what's achievable. I'm built like Tom, but about a foot shorter 😄
Good luck mate I'm sure you'll smash the race. Not doing too bad in the 5k either, I'm stuck at 25.30 for a month now....but only run a 5k every sat...don't know why I'm even questioning it hahaha basically doing the bare minimum...if that!
Hi! I just finished my first full marathon last Sunday. I am currently in my recovery week (no run for a week), but I am targeting a sub 30 minute 5k race this March which I already registered. Thanks for this, Mo and Tom! Manifesting that everyone will crush their PBs this year. Cheers! 🎉
30 min 5k is over the average finish pace for both men and women, no ? If you can do a marathon you can do way better than 10 min miles in a 5k race imo :p
I love the 5k because you can time trial it fairly often without building up a ton of fatigue and messing up a training block. It's a reliable benchmark distance that enables you to pretty accurately predict longer race finish times with a calculator like vo2dot. Also, I love Tom. We ALL feel that pain running above LT2, no matter how fast or slow our pace is. Suffer with us, brother!
Currently training for 5k and my coach set this session last week! I crashed and burned 😭 Like Tom it's the mental barrier that got me. Can't wait to try it again and train my brain as well as body. Great video!
That's how I felt switching to ultras! Wait, I can run slower, walk the hills, look at the view, pet all the dogs, and eat awesome food DURING the race? I've found my happy place in running! 😂
My go to workouts are: timed intervals at 45-1min faster pace than my current best mile for 6-8 reps. Hill sprint repeats 8-10 all out sprint for 20-30s. Nothing has built my 5k performance faster than those two, 30:27 in October 24, 25:35 in December! Sub 20 by the summer can’t wait
I love this! I am currently building a good base and will be starting to train for the Chicago marathon in a few months. Right now I am at Tom's pace in the 5k so this seems to be a perfect workout for me to do to get faster. My goal pace for the marathon is 9:15-9:30 . I'm hoping this helps! Thanks! 💛 And by the way I'm from Florida and I say " cool down" 😊
Good finish! The right pace for intervals is really based on what your current fitness is (eg after having had a 2 week Christmas break with scarcely any running😉) , but it will surely get to where you want it - and becomes easier - with consistent training.
Well done Tom great session and thanks Mo for taking us through it! Just in my first marathon block now but post April am looking to start the journey towards a sub 20 5km (current 21:45) will add this workout in!
Thank you for the workout. I'll give this a go once I've finished the marathon block. I'm training for Leipzig Marathon in April, aiming for sub 3:25 there. My first long run over half marathon distance last weekend went really well so I'm optimistic. 5ks feel so much harder for me and I haven't been able to get under 22 in a long time. I hope those hard intervals will shift my 5k time in May and June.
Fair play to Tom being able to ask a good question whilst running a 1k rep... So much wasted energy I wouldn't have 😂 aiming for sub 3h15 Manchester 2025 & almost cracked a sub 40 10k other day on tired marathon legs so pleased with that..
Great questions from Tom! Great explanaitons throughout the video! Been running for about 4 months now. Working on a sub 20 5k and as the guy in the yellow said consistency is KEY! My first runs now afterwards feel like childs play but they're the most crazy ones thinking like how out of shape and not used to running I was. To everyone starting running -- I'd rather advice you to if you plan to run your first 5k or 10k or 20k do not aim a for a good time specifically, but just try to finish it once. The next time you'll automatically be more used to it and develop better time over time.
Great advice about nailing race pace and love your encouraging ways. Those intervals are hard and I fully agree with the penultimate lap often being the toughest one! As for race pace, running watches make it so much easier - thank goodness for Garmin! Looking at my running history, like many, I often go out too hard and pay later. Since working on my pacing, my running feels far more measured and efficient. Many thanks - excellent video and some great advice for everyone! Cheers from Sydney - Dave
I am mostly training for half marathons, but I always use 5k as my indication of my level to set my paces for the training! Right now I am training for Lisbon Half in March 🏃
I saw a similar workout to this on another channel but the rest was only 1 minute. Tried that yesterday but only made it through 3 intervals, likely because the recovery was too short. Will give this a go tomorrow.
I recently finished 6 weeks with the Garmin coach as I wanted a proper training schedule after I retired from playing football two months ago. I aimed to run a 5K for 28:00. Most of the runs were between 30-45 minutes with a pace of 6:25-6:30. I ran my "race" on Sunday and I finished the 5K at 25:56 = my new PB after two and a half years. I have no ambitions to run around 20 minutes but I'm sure I will try this workout to make it under 25 minutes.
Mo, there’s no such word as ‘funner’ 😂 great video chaps and I love that workout. I’m currently training for a half and that is also my favourite distance to race.
As an orienteerer, I tend to focus on 10-15 k since that's the approximate race distance. I am currently training for my first marathon though! I think it would be funny to see TRC try out orienteering! Maybe just Sprint orienteering, since it's in a city enviroment.
I'm training for half marathon. 1st time using garmin coach. So far, I'm loving it. The bad I'm looking to run a 1.30.00 half but it would only let me put in a 1.32.51 for my goal. Don't understand that . But I run just a little faster than it tells me on workouts.
My go to 5k workout is set the treadmill at 6mph. Every minute increase the speed by .1 mph. Keep it up till you cant hold the speed any longer. Then walk for 2 minutes and repeat only this time start at 7 mph and increase .1 every 30 seconds till you can't continue. Starts out slower than my 5k pace but gets quicker and forces going faster than 5k pace for a decent amount of time. Also, you'll cover at least 10k with speed making a 5k really easy.
I'm following TRC half marathon plan to prepare for my second half mara, here in Spain where i am 10k races are fairly common and just this year i managed to PB almost at every race (the advantage of being a newbie). I love 5k though
I love training for a fast 5k. Most of the races around here are 5k, plus it’s nice to be fast at parkrun (I make it one of my hard effort runs every week). That said, I absolutely dread the PB efforts many times as that 4th km is always torture! Plan is to PB in 5k, 10k and half marathon this year.
Love Mo! It's almost all 5k for me, but looking at a 10k race this year. That's far enough (or enough time spent!) for me - I'm not keen on the idea of needing nutrition *during* a run! X
I have only started trying to get faster using training in the last 6 months. I started at not being able to run a full 5k without stopping. Down to 28.50 5k. I feel more pressure this year as its not about finishing races anymore it's trying to go faster
I've just completed a 5k training block aiming for 25:00 down from 28:00 ish, which also included a variety of interval sessions. I struggled going from the walk straight into the fast pace of the interval. I kept getting niggles and twangs from that relatively explosive start (note that this is all relative... I'm not, and never will be, a sprinter who are used to this kind of intensity). Taking 10-15 seconds to gently ramp up to the target pace made a huge difference! Didn't make the intervals any easier, but has seemed to minimise injury risk for me at least.
Have been training 5K for many years... have run 10K and half marathons, but 5 K is quick, long enough to get into a zone and most races around here are 5Ks. These days I just try getting out the door and do a short run... work, children and illnesses have been holding me back the last 5 months...
only just watching this now and by chance today I already did 6x800m with 2min rests! Just about hit my pace targets but I don't think I could have done any more, and I would have struggled if they were 1km rather than 800m!
Currently working to get sub 25 on my local, slightly hilly Parkrun before my 60th birthday. 36 seconds to find in 12 weeks. Just approaching my 3rd year of running
I train for 5k, meaning i run lots of runs of various intensity and structure to suit a 5k. Mostly to get my Parkrun time down (currently not :D) But weirdly Ive only ever entered i think 2 official 5k races... everything else has been 10ks mostly with a sprinkling of HM, Mara and Ultra. 5k training volume suits my life really... with workouts usually up to an hour, maybe a little more. Thats all a family man can typically afford balancing everything else...
A question for Mo: you said you took a 4-year process to progress to the sub 16:30 from 30:00minute 5k. What target pace did you use at the start of the 4 years - was it the one to achieve 16:30, or one that got progressively faster over the 4 years? Thanks, and great coaching video.
my goals defo changed over those years, can't remember every increment but i know initially it was to get a sub 25 min 5k. then a 22:30, then a sub 20, then 19,18,17 and eventually 16:30. Hope that helps!
@@LifeOfMoAb Amazing Mo, great progression! You come across really focused - sure that leads to consistency which is key. If you don’t mind the question, roughly what was your weight before vs current? You definitely seem to have leaned out over the years. I realise weight isn’t everything, but think it’s my hold up at the mo.
I just started running on Jan 1st. My goal is a 5k but I can barely run for 4 minutes and walk for a minute repeats. My PB this year is a 41:19. I have a 5k race on May 17th. My goal is to be under 35:00 for that 5k.
Currently marathon training, but a good *sub 19* 5k is the ultimate goal. I find the 5k v tough. Its holding onto an uncomfortably fast pace for too long. Pb is 19.11
125 kgs here. Before I got my latest knee injury I was down to 31mins average for a 5km. I wouldnt mind losing some weight and seeing how quick i could do it at say 110 kgs and 100kgs and then 90 and 85 😂
Mo, any comments on the progression rate for working towards your target pace? Meaning do you do approximately 10 of these workouts at 9:00 minutes per mile, then another 10 at 8:30 and then another 10 at 8:00 and so-on?
I also started to train for a 30 min 5k in September, by December i did a 5k in less than 25 min... nowadays training for a half-marathon, just did a pyramid interval set before watching this video and it was brutal... hang on to it Tom, you can do this!
Title should read "Training hard for 4 years with lots of running and a variety of different workouts will improve your 5k"
Realistic advice helps set realistic goals. 💪
Yeah, I love the running channel, but the clickbait titles and thumbnails are annoying
@@thegeneticsgirlcouldn't agree more... it annoyed me so much I unsubscribed.... but I keep coming back for the nuggets 👍
Thank you. I wont bother!
Bottom line is that there is no “secret” potion when it comes to running. If you want to improve (or remain at your level), you have to do speed/tempo/long/easy runs (and hills) week after week, month after month, year after year. No shortcuts, no hacks. There also hasn’t really been anything new when it comes to running - most of this stuff already existed like 70 years ago. It’s just more optimized now, and easier to execute due to all the gadgets available.
I got back into running in September but I love running 5ks. They’re not super long but I still feel accomplished after running one. I’m still super slow (I average just over 14 minutes a mile or about 8:43 a km) but I’ve already cut 11:30 off my 5k time ☺️ I did one in October and it took 56 minutes; I did another last Saturday and my time was 44:30. I’m currently training for a 10k on March 8th and have my first 5 mile run tomorrow
Great job you keep it up!!
You should feel super proud ❤
Great work
This made me realize how I'd love for Mo to be my coach! Super supportive all around
He's a BRILLIANT personal trainer!
Totally agree!
Yes! Hard agree!! What a delightful human he is.
Can’t believe I’m actually in a running channel video at 11:59. Great vid, 5ks are honestly such a mind game because at 2/3 k mark you start to question whether or not you can make it to that finish line.
Well spotted!
Opposite for me. First mile always the hardest. Once I hit 2nd mile I have the goal within sights and I finish strong. Now that I'm half marathon training it's far easier aswell
Tom you asked some great questions, and love Mo's responses!
I love the cool down part of my runs. It gives me time to enjoy what I’ve just accomplished and I feel great by the end. 🎉
Tom! I’ve been watching The Running Channel since I started my running journey three years ago, and I just wanted to say how much I appreciate you. Your honesty and openness about your struggles-both mental and physical-and your ability to overcome them are so inspiring. As a newer runner working through many of the same mental hurdles, it’s been incredibly helpful to see someone share their journey so authentically. In a world where people often only highlight the highs, wins, and how 'easy' it all seems, your vulnerability is a breath of fresh air. Thank you for being so real!
I totally agree with your comment. I am a 30 min - 5k runner and I am working to get down to 27 minutes. I am 53 but it seems that so many people run quicker easily. For me it is very difficult so I really appreciate Tom’s honesty. Well done Mo and Tom.
I agree so much. Tom is such a huge asset to the channel because he's so relatable.
I’m 55 next month & got down to 25 mins about 2-3 years ago (did couch to 5k at 50 having run nothing but a bath for about 30 years!) Now back to over 30 mins but 27:30 is my goal (round numbers are easier!). Good luck in your challenge 🏃🏻
This makes me feel better. I’m 71 and ran 8:26 miles in my last 5K . I’m going to try this workout, see where I can go.
It is obvious from the older videos, that a lot of your improvement is reached through weight loss. And that is in my own experience running from the age of 14 to my current age of 68 very important. My weight has fluctuated a bit, at 72 kg I feel slow, at 64 I am floating without effort.
Hold up! Why is there not a UA-cam playlist for Mo called "Best of Mo"?!?! There are other TRC members, but not Mo!! I would watch all of those videos in a heartbeat! Someone needs to get on that, and highlight Mo more, please!! Great video :)
Puts the 'Mo' in 'Motion' 😀
🤣🤣🤣
I love running a 10k, and I'm currently training for my first Ultramarathon in May. Can't wait!
I'm currently training for a 200 mile ultramarathon. I started running after going teetotal just over 2 and a half years ago. My first run back then I couldn't even finish a 5k. Patience and consistency when it comes to running is the best advice anyone can give. Good luck Tom, just keep reminding yourself if you continue what you're doing now, not only will you reach your goal, you'll surpass it to a level you could have never dreamt off
That's so amazing. Goodluck for that!
I really appreciate the content including Tom. He is much closer to my level than the others. I will give this workout a try. It will be a nice change from 4x4s on my interval days.
Well done Tom! I reckon you are better off running with someone like Mo than Sarah because you’re less likely to give up. Not a reflection on Sarah’s excellent pacing skills but more on the nature of the ❤relationship. 🎯
I feel you Tom. I’m tired from this as well. You killed it!
Thanks! Have you given this type of workout a go?
Great work Tom! And great coaching Mo!! I’m going to try this workout for a faster 10k
Love seeing stuff like this, I'm about 2 weeks out from my first half marathon, but plan to go back and work on my 5k after.
I can feel your pain Tom. In my previous block for a 10k, I had my first sessions at 5:30 and I remember thinking “How am I going to do this!?” By the end of that block, the hard sessions were around 5:00/5:10, 5:30 pace was the pace for the long intervals and I got brand new PBs for the 5 and the 10k. Stick with it mate. Cheers for the support Mo
Can I ask how many reps you done for your 10k? Was it 6 sets of 1km like this or longer? Or more reps for the 10k training specifically
@@paddingtonbear-uk4wh I went from 615/km to 445/km in 9 months at my RPE 8 intervals. If you're training for 10k, you need more than 6 sets of 1km. Think more, like 2km x 6. Or 3km x 4. You can mix in 1km intervals into the set.
If you find yourself slowly dramatically down in the later sets, you need to build up your aerobic base with long slow runs or daily zone 2 runs. And also your leg strength through resistance training will help keep your form well and injury free.
@@paddingtonbear-uk4wh There were multiple sessions with 5:30 pace in that block. I started with 3x5min intervals and did a session of 27 min at that pace. Just start with something that feels like it will test you and progress from that
My 5k goal is to get from 24:20 down to 22:59 by April. I'll be using this method and training for it after my trail race this weekend.
Tom is doing really well, and is great not to have all "super athletic" hosts like a lot of other channels. Makes it realistic for the shower runners and shows what's achievable. I'm built like Tom, but about a foot shorter 😄
Good luck mate I'm sure you'll smash the race. Not doing too bad in the 5k either, I'm stuck at 25.30 for a month now....but only run a 5k every sat...don't know why I'm even questioning it hahaha basically doing the bare minimum...if that!
@@isthi000ifydo heartrate training for a month, put in 30+ mile weeks. You will crush your 5k
Hi! I just finished my first full marathon last Sunday. I am currently in my recovery week (no run for a week), but I am targeting a sub 30 minute 5k race this March which I already registered.
Thanks for this, Mo and Tom! Manifesting that everyone will crush their PBs this year. Cheers! 🎉
30 min 5k is over the average finish pace for both men and women, no ? If you can do a marathon you can do way better than 10 min miles in a 5k race imo :p
I love the 5k because you can time trial it fairly often without building up a ton of fatigue and messing up a training block. It's a reliable benchmark distance that enables you to pretty accurately predict longer race finish times with a calculator like vo2dot. Also, I love Tom. We ALL feel that pain running above LT2, no matter how fast or slow our pace is. Suffer with us, brother!
Got to love Tom's high 5 at the end of the last rep - he had definitely emptied the tank. Well done Tom!
Currently training for 5k and my coach set this session last week! I crashed and burned 😭 Like Tom it's the mental barrier that got me. Can't wait to try it again and train my brain as well as body. Great video!
It's a real mental challenge but so so worth it!
Thank you for including mile conversions
Love this! Great job to Mo for the pacing/coaching, and great job to Tom for getting the job done and being SO relatable!
Started to train for first marathon, so enjoying the slower running. But always enjoy running fast and getting sub 20 min 5k felt good.
That's how I felt switching to ultras! Wait, I can run slower, walk the hills, look at the view, pet all the dogs, and eat awesome food DURING the race? I've found my happy place in running! 😂
Hahaha @Kelly_Ben so no one runs in ultras? Asking as I genuinely don't know. Or do they start off with a run, then jog, then walk...?
@@isthi000ifyit’s basically a walk in running gear
@ME4503 wow haha 😄
My go to workouts are: timed intervals at 45-1min faster pace than my current best mile for 6-8 reps. Hill sprint repeats 8-10 all out sprint for 20-30s. Nothing has built my 5k performance faster than those two, 30:27 in October 24, 25:35 in December! Sub 20 by the summer can’t wait
30 -> 25 is wayyyyyyyyyyy easier than 25 -> 20. You’re going to have to up your weekly mileage big time to break 20 min.
6- 8 reps of what?
Fantastic effort Tom!
Really great video, ive just started running and have been looking for a video like this almost everyday. This hit the spot
I think my favorite distance I've ever raced was the half marathon, but ultra distances are what get me excited and hyped.
Love a Mo/Tom combo ❤
Tom's running looks easier now, the man is so inspiring ❤
I love this! I am currently building a good base and will be starting to train for the Chicago marathon in a few months. Right now I am at Tom's pace in the 5k so this seems to be a perfect workout for me to do to get faster. My goal pace for the marathon is 9:15-9:30 . I'm hoping this helps! Thanks! 💛 And by the way I'm from Florida and I say " cool down" 😊
Good finish! The right pace for intervals is really based on what your current fitness is (eg after having had a 2 week Christmas break with scarcely any running😉) , but it will surely get to where you want it - and becomes easier - with consistent training.
Well done Tom great session and thanks Mo for taking us through it! Just in my first marathon block now but post April am looking to start the journey towards a sub 20 5km (current 21:45) will add this workout in!
I always found in my 5ks that the 2nd km was the hardest - no longer fresh & a long way still to go.
I’ve definitely never heard that before
I'm usually pretty fresh at that point still, and I tend to go out too fast. 3rd & 4th km are definitely the hardest for me usually.
Thank you for the workout. I'll give this a go once I've finished the marathon block. I'm training for Leipzig Marathon in April, aiming for sub 3:25 there. My first long run over half marathon distance last weekend went really well so I'm optimistic. 5ks feel so much harder for me and I haven't been able to get under 22 in a long time. I hope those hard intervals will shift my 5k time in May and June.
Grüße aus Leipzig nach Leipzig. See you there!
@GrouEEf danke, Grüße zurück. See you there, probably between the 3:15 and 3:30 pacers
Fair play to Tom being able to ask a good question whilst running a 1k rep... So much wasted energy I wouldn't have 😂 aiming for sub 3h15 Manchester 2025 & almost cracked a sub 40 10k other day on tired marathon legs so pleased with that..
Great questions from Tom! Great explanaitons throughout the video! Been running for about 4 months now. Working on a sub 20 5k and as the guy in the yellow said consistency is KEY! My first runs now afterwards feel like childs play but they're the most crazy ones thinking like how out of shape and not used to running I was. To everyone starting running -- I'd rather advice you to if you plan to run your first 5k or 10k or 20k do not aim a for a good time specifically, but just try to finish it once. The next time you'll automatically be more used to it and develop better time over time.
love these interval workouts
This is exactly for me. Thanks
Training for a 5k right now. Half marathon has been the distance I've trained for the most
Top vid and advice 🙌
Tom your my hero 🤣 I hate running too 🤣🤣 Buster from the running show 👍🏻👍🏻👍🏻
Great video and advice
Great advice about nailing race pace and love your encouraging ways. Those intervals are hard and I fully agree with the penultimate lap often being the toughest one!
As for race pace, running watches make it so much easier - thank goodness for Garmin! Looking at my running history, like many, I often go out too hard and pay later. Since working on my pacing, my running feels far more measured and efficient.
Many thanks - excellent video and some great advice for everyone! Cheers from Sydney - Dave
Tom remains my spirit animal. Think I’m going to get a Tom tattoo
What would the tattoo look like? 😂
@ probably Toms face at the end of a sub 25 min 5k
Jess and Mo keep me coming back to back to back
Good inspiration!!
Fantastic workout 🏃🏼♀️❤️
Loving Tom's new haircut!
I am mostly training for half marathons, but I always use 5k as my indication of my level to set my paces for the training!
Right now I am training for Lisbon Half in March 🏃
Well done for hitting the fastest split on the last rep 👍
What shoes is Mo wearing… look fly!…AWWSOME JOB TOM!!!
Novablast 5
trying to get my 5k under 20min. went in 6 months from 33 min to 22min. 2 min left. ( these are the hardest :))
Hell yeah, Tom! Well done!
Awesome video!
I saw a similar workout to this on another channel but the rest was only 1 minute. Tried that yesterday but only made it through 3 intervals, likely because the recovery was too short. Will give this a go tomorrow.
I recently finished 6 weeks with the Garmin coach as I wanted a proper training schedule after I retired from playing football two months ago. I aimed to run a 5K for 28:00. Most of the runs were between 30-45 minutes with a pace of 6:25-6:30. I ran my "race" on Sunday and I finished the 5K at 25:56 = my new PB after two and a half years. I have no ambitions to run around 20 minutes but I'm sure I will try this workout to make it under 25 minutes.
Mo, there’s no such word as ‘funner’ 😂 great video chaps and I love that workout. I’m currently training for a half and that is also my favourite distance to race.
In Shakespeare's day there was no such word as "kinda", but it's in the dictionary today because it became popular after somebody used it.
Funner is widely heard in the US.
Enjoying from Fiji 🇫🇯.What a journey for you or whoever to go from 30 mins to sub 17vmin 5k
It's an amazing achievement!
Rip into it Tom! Great stuff!
💪 💪 💪
As an orienteerer, I tend to focus on 10-15 k since that's the approximate race distance. I am currently training for my first marathon though!
I think it would be funny to see TRC try out orienteering! Maybe just Sprint orienteering, since it's in a city enviroment.
This is almost the exact same workout I did with my long distance training group yesterday! 🎉 Took slightly longer recoveries, though.😅
I'm training for half marathon. 1st time using garmin coach. So far, I'm loving it. The bad I'm looking to run a 1.30.00 half but it would only let me put in a 1.32.51 for my goal. Don't understand that . But I run just a little faster than it tells me on workouts.
My go to 5k workout is set the treadmill at 6mph. Every minute increase the speed by .1 mph. Keep it up till you cant hold the speed any longer. Then walk for 2 minutes and repeat only this time start at 7 mph and increase .1 every 30 seconds till you can't continue. Starts out slower than my 5k pace but gets quicker and forces going faster than 5k pace for a decent amount of time. Also, you'll cover at least 10k with speed making a 5k really easy.
This is my favorite interval workout too. 1km at 4min pace with 1 minute rest. Between 5 and 7 times. After getting up to 10 reps with 2mins rest
I'm following TRC half marathon plan to prepare for my second half mara, here in Spain where i am 10k races are fairly common and just this year i managed to PB almost at every race (the advantage of being a newbie). I love 5k though
This has made me realise how easy I’ve been on myself with just 5 reps of 1km with a whole 4 minutes of recovery 😅
WHAT?! 4 minutes is insane!! I take 90secs walk recovery & thought that was the standard 😭
@ 😬 I read you should do 3:1 ratio for Threshold intervals and 1:1 for VO2
I love training for a fast 5k. Most of the races around here are 5k, plus it’s nice to be fast at parkrun (I make it one of my hard effort runs every week). That said, I absolutely dread the PB efforts many times as that 4th km is always torture!
Plan is to PB in 5k, 10k and half marathon this year.
Great motivation for my reps today! Also it’s definitely warm down…
Love Mo! It's almost all 5k for me, but looking at a 10k race this year. That's far enough (or enough time spent!) for me - I'm not keen on the idea of needing nutrition *during* a run! X
I have only started trying to get faster using training in the last 6 months. I started at not being able to run a full 5k without stopping. Down to 28.50 5k. I feel more pressure this year as its not about finishing races anymore it's trying to go faster
I've just completed a 5k training block aiming for 25:00 down from 28:00 ish, which also included a variety of interval sessions. I struggled going from the walk straight into the fast pace of the interval. I kept getting niggles and twangs from that relatively explosive start (note that this is all relative... I'm not, and never will be, a sprinter who are used to this kind of intensity). Taking 10-15 seconds to gently ramp up to the target pace made a huge difference! Didn't make the intervals any easier, but has seemed to minimise injury risk for me at least.
Rep 5 , Tom's face "What the F am I doing here??" I feel you Tom 👍
bro everyone be glazing the 5km
i dislike it too!
800/1600 and half marathon ftw!
I'll just be happy to get back to running 5k after recovering from injury.
Have been training 5K for many years... have run 10K and half marathons, but 5 K is quick, long enough to get into a zone and most races around here are 5Ks.
These days I just try getting out the door and do a short run... work, children and illnesses have been holding me back the last 5 months...
I went from 32:00 to 20:00 in 6 months 😝 but I used to run track back in college; 20 years ago
Excellent advice! I'm going to try this to gain my next 5k PB!
Good luck! Let us know how you get on 😁
@ update: gave it a go and I’ve never heard myself breath like that before! Enjoyed and will make it a habit!
I don’t know why Tommy is so hard on himself. He’s got the best running form on TRC.
only just watching this now and by chance today I already did 6x800m with 2min rests! Just about hit my pace targets but I don't think I could have done any more, and I would have struggled if they were 1km rather than 800m!
Currently working to get sub 25 on my local, slightly hilly Parkrun before my 60th birthday. 36 seconds to find in 12 weeks. Just approaching my 3rd year of running
4 years for your goal im 60 years was 24 stone now 16 and dropping my goal is 1/2 marathon done 10k just !!!!! is May to ambitious
you had me right up till drag out a friend
I train for 5k, meaning i run lots of runs of various intensity and structure to suit a 5k. Mostly to get my Parkrun time down (currently not :D) But weirdly Ive only ever entered i think 2 official 5k races... everything else has been 10ks mostly with a sprinkling of HM, Mara and Ultra. 5k training volume suits my life really... with workouts usually up to an hour, maybe a little more. Thats all a family man can typically afford balancing everything else...
5:14 ksi calling
A question for Mo: you said you took a 4-year process to progress to the sub 16:30 from 30:00minute 5k. What target pace did you use at the start of the 4 years - was it the one to achieve 16:30, or one that got progressively faster over the 4 years? Thanks, and great coaching video.
my goals defo changed over those years, can't remember every increment but i know initially it was to get a sub 25 min 5k. then a 22:30, then a sub 20, then 19,18,17 and eventually 16:30. Hope that helps!
@@LifeOfMoAb Amazing Mo, great progression! You come across really focused - sure that leads to consistency which is key. If you don’t mind the question, roughly what was your weight before vs current? You definitely seem to have leaned out over the years. I realise weight isn’t everything, but think it’s my hold up at the mo.
@@dutoitm1 He definitely has. That's what running does to you🤷♀
@@LifeOfMoAb Thanks, that's what I was wanting to know, cheers!
I just started running on Jan 1st. My goal is a 5k but I can barely run for 4 minutes and walk for a minute repeats. My PB this year is a 41:19. I have a 5k race on May 17th. My goal is to be under 35:00 for that 5k.
Currently marathon training, but a good *sub 19* 5k is the ultimate goal. I find the 5k v tough. Its holding onto an uncomfortably fast pace for too long. Pb is 19.11
That’s a lot of reps! I’ve been doing this work out but
Warm up 1km
3/4 x race pace
Warm down 1km
Nice haircut, Tom!
Thanks!
125 kgs here.
Before I got my latest knee injury I was down to 31mins average for a 5km.
I wouldnt mind losing some weight and seeing how quick i could do it at say 110 kgs and 100kgs and then 90 and 85 😂
How often do you do this workout in a week? A month? And other days you do maintenance runs?
Mo, any comments on the progression rate for working towards your target pace? Meaning do you do approximately 10 of these workouts at 9:00 minutes per mile, then another 10 at 8:30 and then another 10 at 8:00 and so-on?
16:30.... Damn. I just started intensity again, and did a 19:30 yesterday. And it felt harrrrdddd.
I also started to train for a 30 min 5k in September, by December i did a 5k in less than 25 min... nowadays training for a half-marathon, just did a pyramid interval set before watching this video and it was brutal... hang on to it Tom, you can do this!
I have worked on 10km under an hour .
Working on 21km for less than 2hrs
When are the channel going to drop merch? Would love to snag the shirts Tom and Mo have!
I want a shirt with Tom’s favorite phrase, why am I here?
title suggests that i can do this one magic workout and then go to 16:30 in a couple of sessions. and then hes like yeah that took me 4yrs. damn.