If you're looking for a Training Plan that focuses on both strength AND 5km progression - then use the code LIFTNRUN30 for 30% off here: www.omnia-performance.com/store-FlsS9-vLMvP/p/the-big-three-5km
My strategy was to run a marathon. After that I went from a 27:03 5k to a 24:36 on the same course. The marathon taught me that when I thought I was tired, I wasn't tired.
@@BenjiFrank You come across as very insecure and as having a need to prove something to strangers. Expressing an opinion that marathons are too much for normal people and weeping are too different things. You seem closer to the second one.
@@goodyeoman4534 what’s your obsession with people running a lot of miles? Like I said, the only comments on your channel are about how you don’t like the miles other people are putting out. It’s pathetic. Extra pathetic
Training with intent CLEARLY changed my performance while training. During the pandemic I trained for the sake of training, but the moment that I started to set clear goals my performance skyrocketed... Granted, I only could do stuff inside, but it was awesome for me :). Great video, as always!
2 year ago i was fat 31y old, never did any sports or anything. Decided to start running 5 to 10k daily 6 days a week, losta lot of weight, completed halfmarathon in 2 hours, currently at 10k 58min pb and 26min pb 5k. From 45 min to 26min was insanely hard, it went kinda fast from 45 to 35 but from 35 to 26 my god 😅... i am 88kg now 185 cm long and superhappy where i came. I just ran and pushed myself, no plans, merch, measurements or anything just sheer willpower.
Here’s an old lady’s 5k advice: 1. Build your base. Increase volume, whether by time or mileage to 4-5 days per week, 45-60 minutes of quality running. 2. Add speed work: 200s, 400s, 10 -20 minute hard tempo runs. 3. Don’t do anything today that stops you from running tomorrow(ie, you can’t build volume or do speed work if you’re injured). 4. Run a 1.5 mile or 2.5k time trial 3 weeks before race. Add :20-:25 per mile for 5k race. 5. Pick a flat course!😂
Great points here! Would only add that for some newer runners/those coming from a lifting background (as is often on this channel), just to be cautious with duration of time on feet when base building, given the ‘skill’ of running. So essentially… your point number 3 haha! Be cautious with it 🤌🏼
Can I pick your brains? I've a 3rd half marathon coming up. Running three times a week - long run, intervals/temp and then easy run. Best to swap out the easy run for greater intensity?
@@suranperera4620 ideally yes. But as you’re running 3x week, depends how soon your race is and your tolerance for more intensity. You don’t want to do too much if your race is just around the corner. Why not see how this 1/2 goes, then make changes afterwards?
I've been Running for just over 3 years, signed up for my 1st ever Marathon in February 2024 in Malta 🇲🇹 Putting in the work now to hopefully achieve that finish line! Really enjoy your content 👏🏽
Have been chasing an official sub-20 minute 5km for years, I have done 19:48 in training but I have just signed up for a local race in 2 weeks time to try and prove it! :D great video, thank you!
Snagged a 1h27m49s half yesterday exactly a year after tearing my calf and 4 months after returning to running - a sub 18 minute 5k was next on my list, perfect timing! Love your content Fergus!
@SM-qk9dy Yeah mine was a grade 3, tore early August. Pretty much gave up after that (took about 6-8 weeks to heal but all motivation went). Started again on April 1st, took things a bit slower, listened to my body and here we are. Ironically, my tear happened 11.5 miles into my last long run and it was on pace to be just under 1h30m, never thought I'd get back to that pace. Just listen to your body and don't jump back in at the deep end, I've also started adding much more single leg/unilateral work in for my leg workouts to find and work on weaknesses. Hoping for a quick recovery for you!
@@EffigyXBL Thanks so much for sharing the specifics! That's really awesome to hear in re to time frames. Proud of you for coming back despite giving up early on mate. I'll keep your experience in mind when I'm feeling unmotivated w rehab :)
I'm a 57 year old 'powerlifter' who just recently got challenged by a fellow lifter to run a 5k.........I appreciate the general knowledge and thought process........thanks for posting!
just ran a 59 minute 5k, was going for 1 hour slow run but when i saw that my pace was enough for 3 miles, i ran faster on each mile. Ask me again in a year to see where I'm at. 100 pounds ago, in highschool, I went from not being able to run a mile to 15 min as my first mile. Then to a 26 minute 5k as a novice runner. I'm way heavier and so much less fit than then, so here we go.
I managed to get a 19.25 5km I did this from being at rock bottom using the wrong things such as alcohol to mask my problems then running made be change my life and achieving a sub 20 will forever fill me with a sense of achievement and great video self progress though is the most important thing for sure
Can I ask what your running plan was or still is. I currently want to run 1,5km in 5minutes but it's very hard for me I only get to 6-7min because of my bad stamina. Any tips
@@Iliveforfoodti i am a beginner but things ive noticed for me to help me get faster,better cardio and endurance was switching it up. I run long distance one day at a slow pace,run about 3 miles at a faster pace and one day i do about 15 minutes of wund sprints. I also have taken up swimming once or twice a week
Did my first ever sprint Triathlon 2 weeks ago (partly because of your content!). Currently I'm training for a second Sprint Tri in September. Goal for next year is to start working on swimming (I can only breast swim and did only around 5 swimming sessions the whole year) to either cut off a good chunk of my sprint time or go for an olympic distance. You are so right about signing up for events! Not only does it give purpose to training sessions. You can also be damn proud to take the challanges, no matter how good or bad you finish.
This was awesome. I liked how you didn’t go over running tips but looking at everything from mindset, goals, expectations, weight training, and nutrition. This is the exact sort of hybrid advice I need.
Hells Gate. First part of February - Lewiston, Idaho. Just finished a 100 miler on trails near home with friends/ family for support crew. Looking forward to focusing on a shorter, faster distance and strength training through winter. LOVE your channel!!!
Will be running a 5k in 4 weeks. Going to see where I am at but committing myself to this process to see where I am at. Thank you for this video and love your content Fergus.
I have got some skin in the game and entered my first ever 5k race in December :) and also following a couch to 5k program aiming to run at my fastest and joined a park 5k run group
lol I had to take a break but I got to 36 and could have gotten under 35 but thought I was further from the finish line but I just started get to it today I’m hoping to get under 30 by end of year
I'm currently training for a half marathon! My first race in over a decade. It's a trail run that I'm excited about and it's a distance I have not done before. I love that one of the points you raised was the social aspect of training! I love my runs with my friends (even when they're off the training plan!) and I adore an online community I've found that has helped support me and encourage me and also just been a space to gab about the fitness things that I'm passionate about. I think this aspect of training and goal-setting can be really overlooked. Cheers!
Self progress is huge. If you’re constantly comparing yourself to others or having a goal that takes a long time to get to youll be miserable in the process of chasing your goal. Wish everyone a good day!
A couple things that have helped me these past couple months is improving my discipline and consistency as well as what you’ve said in the video which is focusing on progression rather than an arbitrary number goal.
I think you missed a point… Don’t make it a chore! It’s supposed to be enjoyable. The moment it becomes a chore that you “must“ do, is the moment motivation and momentum start to decline and anxiety increases. I have experienced this, and it took a lot of “effort” to change my mindset back from “I don’t want to, but I have to” to “yeah! Let’s go!”
Spent a lot of time in soccer and tennis growing up. Went into firefighting. Endurance was my best friend. I had some physical issues that have really been painful. I stopped letting it hinder me. Rain our local Bridge Run and was under 30 minutes at 29:58. It was amazing and felt great! I just ran 8k today, and I realized I could go further and not feel tired. My piece of advice: dont compare yourself to others. You can do it. You can push yourself. There will be people better than you and worse than you. And if your brain says stop, your body can keep going. Soon, you will realize that it is a mind game.
You are a beast dude. Biggest thing for me is your call on consistency. Absolutely number 1 priority for anyone trying to change. Really great vid, but if viewers want to actually change, then listen to this shit and do something about it.
Started running a couple of months ago after around 4 years of being a potato. Improved my 5k from like 40 min to 34 to 32 last Saturday. Hope to get to sub-30 in a month or two.
This advice helped me speed up my 5k, which in turn helped me run a 1/2 marathon distance for the first time ever (I only planned to run 10 miles). Thank you. I documented some of the ups and downs in my latest video
Thanks for that. I recently completed C25K and I can now manage the ParkRun in under 30 mins (just) (most of the time). I find MAF running really helps me. Not sure what my next goal is. I’m knocking on a bit now, but rather fancy having a crack at a half marathon next year.
Would you say doing the C25K was consistent progression? I'm doing it currently as I'm basically transitioning from powerlifting to running and it's very difficult currently as my cardio sucks. I'm on week 2 and I'm just worried as I looked at th future weeks and the jumps start to seem quite big
always wanted to do a half marathon. got derailed in 2020. wanted to run somewhere pretty so I signed up for the waikiki half in April 2024. going to try and do it fast...ish😁
I ran 50 meter up hill on grass out flat out sprinting x 10 running on every 3rd minute and improved my 5k parkrun time to 23.04 at age 75 years wava 82.15 % ish and a 34.6 200 meter race time Hills is the thing.
Great video! This has inspired me to really star planning when and where and how I will run. I'm planning on trying to run faster bc I just ran a 5k recently and I just want to improve.
@@justinthaim8879 Me too. But we aren't going to be elite athletes anyway. That's for genetic outliers who work hard. The next best thing is experience everything.
@@justinthaim8879 Nothing to do with PEDs here. Yes some people in the space use PEDs (Nick Bare, Alex Viada), but Fergus isn't insane at both. As he has said, he will never have an elite 5k because of the extra mass. And his lifts are great, but not astronomical. All within the realm of reason.
Nice video. I find running to effort and length of time running very effective (speed/distance take care of themselves). Have been doing specific strength training once a week and it has really helped me jump up a level from sub-20 5km to sub-18 5km. Also definitely helps avoid injuries. Consistency (and patience!) definitely pay off!
I’ve been trying to break 20 for a year. I feel the only thing holding me back is pacing, because theoretically my watch and other data says I should be at a fitness level of running around 19:15
In an effort to get serious with running I may have overreached somewhat and signed up for Race to the Stones 100k ultra next year. Time to sign up for Omnia! Maybe somewhere along the way I'll be able to break a sub 30 min 5k...
Not signed up for anything on the back of this video (yet) but did my first 5k at 36 minutes last week (only hit 5k a couple of times up till then. Hyrox Manchester doubles is next but a load of parkruns and slower runs in the meantime along with the regular HIIT sessions at the gym. Love the mix of content on your channel.
What I’m confused about when comparing 5k times with others, is how flat is the terrain you are running on. I did under 20 minutes on a flat treadmill but do it in just under 24 minutes on my planned flat run in the streets.
Does weight have a bearing on the time? . If I’m doing 5km in 22min and in 2 weeks decide to cut 5km of weight on my body you think this will help cut the time down?
My problem is shin splints I went from no running to doing the race for life and I dune my legs in with shin spilts and they didn’t go for about 6months I want to start running but do not want shin splints lol any lone got tips for me to build me self up I dnt ever want to do marathons or anything like that
If sub 40 10k is your goal then focus more on the 10k. The 5k will slightly hold you back. I remember my first time hitting a 42 min 10k. I had a 5k PR with 20:52. Then a month later I ran the 5k and got my sub 20. Focus on the 10k. You will make it.
I'm currently working on getting my mileage back up over 10k from some old injuries that have made distance hard (rebuilding the muscles) . I know once my legs will let me do good distance the time will come pretty quickly. I was running low 40 min for 10k as a teenage (almost 20 years ago) and the goals is to be a sub 40 min 10k by the time I'm 40
@alexirving2173 nice!! I have same exact goal. I just turned 40 and am hoping to make sub 40 before i turn 41. I was going to do it last year, but i had a foot surgery that put me behind.
If you're looking for a Training Plan that focuses on both strength AND 5km progression - then use the code LIFTNRUN30 for 30% off here: www.omnia-performance.com/store-FlsS9-vLMvP/p/the-big-three-5km
My strategy was to run a marathon. After that I went from a 27:03 5k to a 24:36 on the same course. The marathon taught me that when I thought I was tired, I wasn't tired.
Indeed! Biggest mistake people make, when your brain says you’re dead tired and you need to stop, your body probably still has about 80% left.
Doing a marathon with those times is just asking for injuries
@goodyeoman4534 what do you mean??
@@BenjiFrank You come across as very insecure and as having a need to prove something to strangers. Expressing an opinion that marathons are too much for normal people and weeping are too different things. You seem closer to the second one.
@@goodyeoman4534 what’s your obsession with people running a lot of miles? Like I said, the only comments on your channel are about how you don’t like the miles other people are putting out. It’s pathetic. Extra pathetic
Training with intent CLEARLY changed my performance while training. During the pandemic I trained for the sake of training, but the moment that I started to set clear goals my performance skyrocketed... Granted, I only could do stuff inside, but it was awesome for me :).
Great video, as always!
2 year ago i was fat 31y old, never did any sports or anything. Decided to start running 5 to 10k daily 6 days a week, losta lot of weight, completed halfmarathon in 2 hours, currently at 10k 58min pb and 26min pb 5k. From 45 min to 26min was insanely hard, it went kinda fast from 45 to 35 but from 35 to 26 my god 😅... i am 88kg now 185 cm long and superhappy where i came. I just ran and pushed myself, no plans, merch, measurements or anything just sheer willpower.
Good for you man. Keep it up. Jesus loves you too
That's awesome man!
you sound like you are a gifted runner
Nice work brother.
Here’s an old lady’s 5k advice:
1. Build your base. Increase volume, whether by time or mileage to 4-5 days per week, 45-60 minutes of quality running.
2. Add speed work: 200s, 400s, 10 -20 minute hard tempo runs.
3. Don’t do anything today that stops you from running tomorrow(ie, you can’t build volume or do speed work if you’re injured).
4. Run a 1.5 mile or 2.5k time trial 3 weeks before race. Add :20-:25 per mile for 5k race.
5. Pick a flat course!😂
Great points here! Would only add that for some newer runners/those coming from a lifting background (as is often on this channel), just to be cautious with duration of time on feet when base building, given the ‘skill’ of running. So essentially… your point number 3 haha! Be cautious with it 🤌🏼
@@ferguscrawley95 yes! Less is always more in the long run!🤣
Can I pick your brains? I've a 3rd half marathon coming up. Running three times a week - long run, intervals/temp and then easy run. Best to swap out the easy run for greater intensity?
@@suranperera4620 ideally yes. But as you’re running 3x week, depends how soon your race is and your tolerance for more intensity. You don’t want to do too much if your race is just around the corner. Why not see how this 1/2 goes, then make changes afterwards?
@@kkouz45 That's sensible, half is around 6 weeks away - will see how it goes! Thank you!
I've been Running for just over 3 years, signed up for my 1st ever Marathon in February 2024 in Malta 🇲🇹 Putting in the work now to hopefully achieve that finish line! Really enjoy your content 👏🏽
How did you get on??
Have been chasing an official sub-20 minute 5km for years, I have done 19:48 in training but I have just signed up for a local race in 2 weeks time to try and prove it! :D great video, thank you!
Best of luck, go well 🫡
Get there early and towards the front! Have gotten stuck behind walkers at the front that threw off my pace. Missing sub 20 by seconds
How it go?
Snagged a 1h27m49s half yesterday exactly a year after tearing my calf and 4 months after returning to running - a sub 18 minute 5k was next on my list, perfect timing!
Love your content Fergus!
Amazing to hear well done! Thank you, appreciate it 🫡
Great work! I just had a grade 2 tear of my calf 2 weeks ago, so this is hella motivating to hear
@SM-qk9dy Yeah mine was a grade 3, tore early August. Pretty much gave up after that (took about 6-8 weeks to heal but all motivation went). Started again on April 1st, took things a bit slower, listened to my body and here we are. Ironically, my tear happened 11.5 miles into my last long run and it was on pace to be just under 1h30m, never thought I'd get back to that pace. Just listen to your body and don't jump back in at the deep end, I've also started adding much more single leg/unilateral work in for my leg workouts to find and work on weaknesses. Hoping for a quick recovery for you!
@@SM-qk9dy oh, and thank you very much!!
@@EffigyXBL Thanks so much for sharing the specifics! That's really awesome to hear in re to time frames. Proud of you for coming back despite giving up early on mate. I'll keep your experience in mind when I'm feeling unmotivated w rehab :)
I'm a 57 year old 'powerlifter' who just recently got challenged by a fellow lifter to run a 5k.........I appreciate the general knowledge and thought process........thanks for posting!
ua-cam.com/video/FLrDghlNdsU/v-deo.htmlsi=V_non90qYEgr3x45
So I'm 12 and just got a PB of 21:50 and by the end of the year I'm aiming for under 21 so this video was a huge help
21:50 for a 12 Yr old is awesome! U should be proud of ur self
Im 15 and I run a 23:57, damn your good, keep up the good work man!
just ran a 59 minute 5k, was going for 1 hour slow run but when i saw that my pace was enough for 3 miles, i ran faster on each mile. Ask me again in a year to see where I'm at. 100 pounds ago, in highschool, I went from not being able to run a mile to 15 min as my first mile. Then to a 26 minute 5k as a novice runner. I'm way heavier and so much less fit than then, so here we go.
where you at now
Try running forwards
@@musyclover xD
I'm sorry what, that's a 20 minute mile which is a slow walk...
The best thing about this video is the night before I'd searched this exact topic in UA-cam. Then I woke up to it the next day
I managed to get a 19.25 5km I did this from being at rock bottom using the wrong things such as alcohol to mask my problems then running made be change my life and achieving a sub 20 will forever fill me with a sense of achievement and great video self progress though is the most important thing for sure
Can I ask what your running plan was or still is. I currently want to run 1,5km in 5minutes but it's very hard for me I only get to 6-7min because of my bad stamina. Any tips
@@Iliveforfoodti i am a beginner but things ive noticed for me to help me get faster,better cardio and endurance was switching it up. I run long distance one day at a slow pace,run about 3 miles at a faster pace and one day i do about 15 minutes of wund sprints. I also have taken up swimming once or twice a week
Did my first ever sprint Triathlon 2 weeks ago (partly because of your content!). Currently I'm training for a second Sprint Tri in September. Goal for next year is to start working on swimming (I can only breast swim and did only around 5 swimming sessions the whole year) to either cut off a good chunk of my sprint time or go for an olympic distance.
You are so right about signing up for events! Not only does it give purpose to training sessions. You can also be damn proud to take the challanges, no matter how good or bad you finish.
10:52 "the man who loves to walk will always walk further than the man who loves the destination"
This was awesome. I liked how you didn’t go over running tips but looking at everything from mindset, goals, expectations, weight training, and nutrition. This is the exact sort of hybrid advice I need.
Hells Gate. First part of February - Lewiston, Idaho. Just finished a 100 miler on trails near home with friends/ family for support crew. Looking forward to focusing on a shorter, faster distance and strength training through winter. LOVE your channel!!!
I had a bunch of PBs about 11 years ago. Time to change that. Starting with my 5km PB of 19:50min.
Will be running a 5k in 4 weeks. Going to see where I am at but committing myself to this process to see where I am at. Thank you for this video and love your content Fergus.
Loved the video, your sense of humour and style of delivery :)
Running a local 5k race in 2 and half weeks, I’ve plateaued at 4K so I’m sure once I incorporate these I’ll finally be able to reach 5k comfortably !
I have got some skin in the game and entered my first ever 5k race in December :) and also following a couch to 5k program aiming to run at my fastest and joined a park 5k run group
I've got to finally break a 20 minute 5k, heading to the local park run this summer!
Yess parkrun is amazing
I’m just trying to run a sub 35 min 5k 😢
You may have already got there by this point but I still wish you luck!
lol I had to take a break but I got to 36 and could have gotten under 35 but thought I was further from the finish line but I just started get to it today I’m hoping to get under 30 by end of year
I stooped pushing myself mentally and just started enjoying my runs. I train easy and race fast at the ene od the day. I wish you all the best.
Just as worthwhile. Good luck
Same same same! I’m 38:22-38:45 but my brother and his girlfriend are 35:00 every single time. 😢 soon, soon.
I'm currently training for a half marathon! My first race in over a decade. It's a trail run that I'm excited about and it's a distance I have not done before. I love that one of the points you raised was the social aspect of training! I love my runs with my friends (even when they're off the training plan!) and I adore an online community I've found that has helped support me and encourage me and also just been a space to gab about the fitness things that I'm passionate about. I think this aspect of training and goal-setting can be really overlooked. Cheers!
Best of luck mate! I know you can do it!
A half marathon is too much too soon for a beginner
Self progress is huge. If you’re constantly comparing yourself to others or having a goal that takes a long time to get to youll be miserable in the process of chasing your goal. Wish everyone a good day!
This is one of the wisest videos I have ever watched on any subject at all.
What's the point of doing anything if you can't physically push people over?
😁
I thought that was normal to do.
😂😂😂 hilarious
Or atlas stones for that matter
It’s the American way
A couple things that have helped me these past couple months is improving my discipline and consistency as well as what you’ve said in the video which is focusing on progression rather than an arbitrary number goal.
Just entered the Manchester Marathon, was avoiding doing it but decided it’s the target I need!
I think you missed a point…
Don’t make it a chore!
It’s supposed to be enjoyable. The moment it becomes a chore that you “must“ do, is the moment motivation and momentum start to decline and anxiety increases. I have experienced this, and it took a lot of “effort” to change my mindset back from “I don’t want to, but I have to” to “yeah! Let’s go!”
Problem with me is that I hate long slow runs, I find them incredibly boring, but I love short really hard runs. I love the hurt.
divide the long to shorts in your head like a game plan and gets more exciting, or try a trail, cause surroundings changes also make it less boring.
Maybe try listening to something you enjoy. That way you still enjoy it somewhat
Signed up to a standard triathlon because of your motivation in this video. Thanks Fergus!
Brilliant, well done and good luck!
This video is relevant to my interests!
Love seeing your focus at the moment my man!
Spent a lot of time in soccer and tennis growing up. Went into firefighting. Endurance was my best friend. I had some physical issues that have really been painful. I stopped letting it hinder me.
Rain our local Bridge Run and was under 30 minutes at 29:58. It was amazing and felt great! I just ran 8k today, and I realized I could go further and not feel tired.
My piece of advice: dont compare yourself to others. You can do it. You can push yourself. There will be people better than you and worse than you. And if your brain says stop, your body can keep going. Soon, you will realize that it is a mind game.
You are a beast dude. Biggest thing for me is your call on consistency. Absolutely number 1 priority for anyone trying to change. Really great vid, but if viewers want to actually change, then listen to this shit and do something about it.
Started running a couple of months ago after around 4 years of being a potato. Improved my 5k from like 40 min to 34 to 32 last Saturday. Hope to get to sub-30 in a month or two.
This advice helped me speed up my 5k, which in turn helped me run a 1/2 marathon distance for the first time ever (I only planned to run 10 miles). Thank you. I documented some of the ups and downs in my latest video
There were so many little editing gems in this video 😂 THEY DONT KNOW ME SON
WHOS GONNA CARRY THE BOATS😂
@@LMACKKAND THE LOGSSSS
Why the G is everywhere ?
@@LeDiamondDogG for Goggins
@@LMACKK😊😊😊
I am 44 years ( 6'6 tall ) and my PR now is 22:47 ( and I did not even try hard lol ) I hope I will do this year under 20 min.
With that height should be easy. We are short! 😂
@@TayloringSwiftly Yes, it is kinda easy
Thanks for that. I recently completed C25K and I can now manage the ParkRun in under 30 mins (just) (most of the time). I find MAF running really helps me. Not sure what my next goal is. I’m knocking on a bit now, but rather fancy having a crack at a half marathon next year.
Would you say doing the C25K was consistent progression? I'm doing it currently as I'm basically transitioning from powerlifting to running and it's very difficult currently as my cardio sucks. I'm on week 2 and I'm just worried as I looked at th future weeks and the jumps start to seem quite big
Signed up for a marathon in may next 2024... and a 20 miler in march 2024.... you said send it...
500lb DL + sub-20 5k is seriously impressive
My 5k 19 : 28
This morning last month 25 : 10 minutes I'm 45 year old in July
5:00 got me laughing so keep the good work, Mr Comedy.
always wanted to do a half marathon. got derailed in 2020. wanted to run somewhere pretty so I signed up for the waikiki half in April 2024. going to try and do it fast...ish😁
How did it go? I started training the day before yesterday for a 10k marathon, so i need some tips :D
Fergus Crowley from supernatural 🤣 nice channel and video mate
I ran 50 meter up hill on grass out flat out sprinting x 10 running on every 3rd minute and improved my 5k parkrun time to 23.04 at age 75 years wava 82.15 % ish and a 34.6 200 meter race time
Hills is the thing.
For the record.... running a 27min 5k is NOT slow. Just thought I'd share that with beginner runners.
Currently working on running a 5k below 28 minutes again.
Best of luck!
Great video! This has inspired me to really star planning when and where and how I will run. I'm planning on trying to run faster bc I just ran a 5k recently and I just want to improve.
I’m 36, 6’4” 106kg and run my pb last week. Ran a 20:28. I reckon with a better route I can get into the 19s. Wish me luck 😬
This is fantastic.
Classic british humility every time you do the air quotes around “hybrid athlete” haha. Quality
@@justinthaim8879 Me too. But we aren't going to be elite athletes anyway. That's for genetic outliers who work hard. The next best thing is experience everything.
@@justinthaim8879 Nothing to do with PEDs here. Yes some people in the space use PEDs (Nick Bare, Alex Viada), but Fergus isn't insane at both. As he has said, he will never have an elite 5k because of the extra mass. And his lifts are great, but not astronomical. All within the realm of reason.
Just found your channel - enjoyed the video, subscribed! Signed up for a 3rd half in September and 10km in October - will see how it goes!
that first part is my style of running
Signed up for my first marathon which is in November. Will be 54 at the time
Awesome, best of luck with your training!
@@ferguscrawley95 Thank you. Always enjoy your videos
Last year when i didnt really run i done a 5k in 19.21. I started doing more runs, cycles and gym workouts and have got down to a 17.54.
Doing my first 5k in 2 weeks
Just signed up for a 1/2 marathon
outstanding Fergus
Nice video. I find running to effort and length of time running very effective (speed/distance take care of themselves). Have been doing specific strength training once a week and it has really helped me jump up a level from sub-20 5km to sub-18 5km. Also definitely helps avoid injuries. Consistency (and patience!) definitely pay off!
I liked this because of the don't try and run before you walk pun.
Bruh, I'd love that before time.
5km before 24 minutes would be the most challenging part of my life 🧬
I'm working on the constant feel good pace my running seems to be all over I see all the relaxed runners wondering if I can get some of that lol
Just signed up to Ironman Wales for next September 😬
Awesome video 👍
I am in the middle of half marathon training but I am doing a 5km race this Sunday. Hoping for a pr of 23 minutes
Love your content so much!
At my first 5k I got 24 mins and my 2nd it was 23 but I want to get it under 21mins but it's so HARD
I’ve been trying to break 20 for a year. I feel the only thing holding me back is pacing, because theoretically my watch and other data says I should be at a fitness level of running around 19:15
Please show a full video of your 5 k?
I ran my first 5km in 17:33 and first 7,5km in 27:26
Editing on point!
the fact that 17 37 is my exact 5k time is crazy
You're a funny and smart lad mate
My goal is to Comp bench 405 and run a 18min 5K in the same day under 195lb body weight, I’ve got till November lol
80/20(80% zone 2, 20% zone 3-5) is what a lot of professional runners and cyclists do as well.
As a powerlifter, I think everything - and I mean EVERYTHING - connected to strength training is a hindrance to running. EEEVEEERYYYYYTHIIIIIING.
Man had to wear a long sleeve shirt to cover up all his muscles for the thumbnail 🤣🤣
😂
Subscribed based on the great intro. Great content and good advice.
In an effort to get serious with running I may have overreached somewhat and signed up for Race to the Stones 100k ultra next year. Time to sign up for Omnia! Maybe somewhere along the way I'll be able to break a sub 30 min 5k...
Not signed up for anything on the back of this video (yet) but did my first 5k at 36 minutes last week (only hit 5k a couple of times up till then. Hyrox Manchester doubles is next but a load of parkruns and slower runs in the meantime along with the regular HIIT sessions at the gym. Love the mix of content on your channel.
Not bad for the first time. I bet you’ll take the time down drastically in the future
Nice video!
I run a 23:57, is it good? (I’m 15) and what can improve to get sub 20?
Would have been nice to actually see a breakdown of your training plan, from week to week, to get to below 20mins
That's what I always come to these types of videos to see but instead they throw generalized over spoken about ideas about it.
About to commit to a 5k
Loool I just did a 24:14 and was buzzing
What I’m confused about when comparing 5k times with others, is how flat is the terrain you are running on. I did under 20 minutes on a flat treadmill but do it in just under 24 minutes on my planned flat run in the streets.
Does weight have a bearing on the time? . If I’m doing 5km in 22min and in 2 weeks decide to cut 5km of weight on my body you think this will help cut the time down?
I’m at 21:00 on my last 5k at 215lbs and like 15-17 percent bf.
I think I keep running and cut to like 190 I can be under 20
20 minute 5k for Marine Officer preparation goal
I need to get a 5km in 30mins for the military. Currently I’m at 5km in 43 mins I leave on august 31st help
My problem is shin splints I went from no running to doing the race for life and I dune my legs in with shin spilts and they didn’t go for about 6months I want to start running but do not want shin splints lol any lone got tips for me to build me self up I dnt ever want to do marathons or anything like that
Brilliant editing😅 signed up for my first full marathon at end of October, Spartan beast ocr 2 weeks before💪🏼
currently training for a sub 20 min 5k and a sub 40 min 10k. hoping one leads to the other (10k is the priority)
Awesome, best of luck!
If sub 40 10k is your goal then focus more on the 10k. The 5k will slightly hold you back.
I remember my first time hitting a 42 min 10k. I had a 5k PR with 20:52. Then a month later I ran the 5k and got my sub 20.
Focus on the 10k.
You will make it.
I'm currently working on getting my mileage back up over 10k from some old injuries that have made distance hard (rebuilding the muscles) . I know once my legs will let me do good distance the time will come pretty quickly.
I was running low 40 min for 10k as a teenage (almost 20 years ago) and the goals is to be a sub 40 min 10k by the time I'm 40
@alexirving2173 nice!! I have same exact goal. I just turned 40 and am hoping to make sub 40 before i turn 41.
I was going to do it last year, but i had a foot surgery that put me behind.
Hah, got the same goal and also coming back from injuries. Will be lucky to do
Hi Fergus, if you could only run twice a week to get fit what sessions would you do? Thanks
'Pints on a Thursday night at work'
Someone please tell me where I can apply for this job.
This was basically just a protein ad plus "have a plan" by buying it
My timing is 30 min.
Could you please give me a training program.
Hope you can ....