I'm 35, overweight, and smoked for 16 years. I quit smoking last year and Started running April of 2017. Hit a 41 minute 5k in June, 35 minute 5k in September. I've lost 25 lbs and now I'm shooting for under 30 minutes. Breathing is hard and I am still overweight by about 30 lbs, so I have some work to do.
I thought I was the only one working toward this! Thanks for the video. Started running about 11 weeks ago. Just hit a 29:30 5k the other day. Stiill working on doing that consistently!
when I started this month jan1st, it was 40 min 5k now after 10 run in next 15 days I am doing at 32 min 5k ....for me key was just doit :) everyday body will help you automatically ...hope to get 30min 5k in month end
I started running when Covid hit. 42 years old and 225 pounds. After 8 weeks I was able to run a 35 minute 5K. I then did a run walk run set of programs for a year to help avoid injuries. I spent the last year running 5ks and a 10 k and can now run a 5k in 27 minutes. Based off my 1 mile pb, I should be able to do a 5k in 25 minutes. That’s my next goal.
This is exactly what I was looking for! I have finally reached the point where I can run over 4 miles nonstop, but really want to focus on increasing my speed for an upcoming 5K so that I can finish in 30 min or less. This video was so helpful!
Yes! Thank you, finally a video on how to break 30 min 5k. You feel like such a slow coach when all you see is vid after vid of people trying to break 20 min. I've been so close to breaking 30 min for a while now so hopefully this program will push me through.
I am 61 years old. 4 weeks ago I was 98kg. Took 48 mins to walk/jog 5k. With diet and sticking at it every day, today I weigh 91kg. I jogged the whole 5k in 32 mins. Sub 30 mins is possible in the next couple of weeks. 4 weeks ago I thought it impossible. Now it’s nearly a reality. Just believe you can do it, grit your teeth and it’s achievable.
I ran my first 5k in June without any training and was at a pace of 9.07 and finished just over 28 minutes. I doubted myself as a runner for years, then my friend from work convinced me to just try it when we signed up for our company’s annual 5k. I couldn’t believe I was able to run pretty much the entire way (had to walk a teeny bit when I got a cramp after drinking water around mile 2). I was first place in my age group and second place for females overall. I was so happy! Now my coworker and I run 5k’s whenever we can and we have a blast! Running is so fun and it keeps me from feeling the pain I suffer from after I contracted a rare neurological disorder. I won’t let it stop me! Great video!
So glad this popped up on recommendations. This may be old buts its exactly what I need. Got down to 31:17 in a 5k in Nov 2019 then I got hip bursititis and been struggling to get back my form. and pace. I will try this starting tomorrow!
You’re really a brilliant coach. I’ve only run my first 5k last year and I think I did okay at 38mins++. This year I’m stuck at 35~36, which is kinda demotivating until I found this video. So I’m going to try again and shoot for 33~34 for the first half of 2020 and maybe sub 30 for the second half. Wish me luck. I’ll update in 2021. Anyway, thanks for the video 🙏
I am currently just working to complete a 5 K now. I am doing a Couch to 5K program with couple intervals during the week and one long run for 6 week. I will write down these dips to hopefully get to the 30 min (or less ) mark. Thx!
I'll try this. Thanks! I used to run 25 min 5K, my PR was 20 min and 19 or 21 sec., and i used to do sub-50 min 10K, running 3x a week doing intervals, tempo runs and long slow weekend runs. Just got back into running after 7 yrs. Been cycling since 2016 but was itching to run again for months now. Been running for about two weeks, nothing serious, just enjoying the runs again. Latest run was 11.15K with 6:49 per km pace, improved a bit from the 7:11 per km pace the first week. Small goals are to get a 30-min 5K and sub-1 hr 10K.
I can do 32 mins approximately. I will be working towards getting 30 min 5k run. My main problem is that it’s really hard to breathe especially on the last 2k or so so j don’t know how to fix that.
I ran over the summer for the first time this year I keep track of my pace for every race my Pr this year is 31:47 for our home course which is 3.1 miles or a 5k and my pace for that exact race was 10:15
"6 minute 1k pace" scared me! Thought you meant 6 min pace for 1 k. I am at 10:54 mile for only one mile. Not sure I can ever get there but the video is good advice for when I want to try.
My 5k training programs were 3-4 runs per week. 2 runs were easy 25 minute runs. 1 run was a speed run of some kind. And 1 run was a 45-55 minute long run.
Did my first 5K of 2021 on January 2nd it took me 39 minutes. On January 30th, on my 14th attempt, I did break 30 min. 5K. My Strava says 29:49 It was tough. Next goal is to get below 28 . . .
I run my 1st 5k tomorrow the Rock n Roll in Raleigh. My legs still hurt before l get tired and l can't seem to get my running shoes right purchased the ghost 10 yesterday so we will see. It might be my current because at one time I was obese for short while, lost weight and currently l have 50lbs to go. Back in the day l was a sprinter but even back then l could run for more than 20 minutes so I'm finding it the hardest time run long. I hope l don't give up when someone bolts passed me tomorrow. Praying for shoes wings
Breaking the 30 min for 5k is usually "easy". Just jog consistently 2 to 3 times a week. Do it for like 6 to 8 weeks and go for it. But runnung on your 5k limit means pain. If you jog easy you wont make it under the 30 min mark. I have an 10k time of 45:49 (its 4 to 6 years old. I started running again in may this year. Now i am around or lil bit under 24 min for 5k. And i am 10 kg overweight. I only do 35 km a week (started with 17).
You mentioned for the 1 mile test 9-10 minutes a mile and 12 minutes or more. Well my mile was 11 minutes, dead in the middle. Is it possible to get sub 30 in 2 months?
My mile PR is 7:11. I started running a month or two back. Hypothetically speaking my time should be 22:19. Maybe even up to 25, but I just can’t keep up the pace this thus i get 29:30 or 9.27 minute mile pace.
Hi! I love the workout recommendation, thank you! 😊 I would love to try it. How many times do you recommend to do the work out/week? I currently run 5k at 6:40 - 7:10 min/km depending on the day/mood 😬
I (33) just ran Sub 30 Minute 5K with overweight body (170cm80kg) , and it''s not an enjoyable run for me . (the pace is too hard to breathe) Wait for weight-lost and more fit.
I run a 7:20 -8 minute 1 mile and a 11:45-13:00 1.5 mile run my 5k sucks though. I usually run it in 32-35 minutes I probably need to go even slower but double the distance that's what I did for the 1.5 mile run.
still pretty slow but is last slow 20 + is amateur like me 20:50 12+ 100 is amateur im early 12 I got too heavy after growing 5 inch 2 year I have not sprint im trying to get back down at 11
I am getting prepared for my first 5 k run ....the link for 2 week quick start not working .I took notes to plan it my self.❤ I want to run at #womenlifefreedom event in Toronto Oct 22 2023
i lift weight , can squat 150 kilo but cant run 5 km i weigh 97 kilo at 6 feet i have recently started to run , i managed to complete my 1st 5k run ... walking last 1 KM... some day i will complete 5k in 30 minutes......................BAM BAM BHOLE......
Hello The Run Experience Team! I ran a half-marathon already and I am planning to sign up for a full marathon for next year. I just want to hit that sub 30 mark for 5k. When you explained the 5 X 1k, rest means to stop completely? To pause the running app and then rest for 2 minutes? I’m planning to try it next week. Thanks for responding!
Mia Elizaga Instead of stopping completely, it’s a great idea to walk or jog slowly between intervals. Or you could do some quick mobility like leg swings, diaphragm breathing, etc. Don’t feel like you have to stop and sit for the 2 minute rest 💪🏼
From my exp breaking 30was easy, all it did was running/jogging 2-5 miles daily and starting the race just running faster and holding back a bit. It really is easy and should become a good bench mark in practice. Getting down to under 24 starts getting a little harder
Riley von Bevern All of that practice really pays off. And as a plus, we run in "packs" on race day. So that in and of itself serves as a huge motivator to keep pushing.
Curious if you have any thoughts on where to start in the pack at the start line if you are shooting for this pace finish. If I go too far ahead it’s a bit disheartening as I get passed left and right, or I blow up trying to keep up with people I shouldn’t. If I start too far back, it feels great to pass people but I feel like I bob and weave so much the first mile that I don’t get a true clean start.
Hi, thanks for the great Video, I am running a 6 min/Km in my 10k runs, but I am having a hard time to run a 5:30/km on my 5k runs. Do you maybe have some tips to increase my Speed or even a Training schedule to follow? P.s. not a native speaker so sorry for my bad English
I'd give our 30 Day Challenge program a look! Some of my favorite training tools are in there : therunexperience.com/training-plans/30-day-challenge Beyond that we have a few videos/workouts to increase speed up on the channel. Check them out too!
Definitely! Make sure to add 1.0 incline to match what would be the "push-off" factor of being on the ground outside. Without it, it's a little easier than running outside.
I'd like some advice for 1.5 mile runs. I realize the distance is nothing compared to half or full marathoner's. I'm preparing for my state trooper physical fitness exam and I'm shooting for a 11:30 - 12:00 min mile and half. My last timed run was 14:19. I'll be testing in January, that said, are my goals realistic??? I ran quite a bit before I retired from the AF and consistently ran 11:00 - 11:30 for my 1 1/2 mile runs. Any advice you can offer be appreciated. I'm definitely learning from all of your videos. Keep them coming! 👌
Hey there! Thanks for your question. I see no reason why you can't reach this goal. I'd recommend using a plan similar to this one, but adjusting the distance & rests to match the mile and a half goal. Try using intervals to push you pace in shorter sections. With your increased training at goal pace you'll have an easier time holding that for the full mile and half!
I'm 35, overweight, and smoked for 16 years. I quit smoking last year and Started running April of 2017. Hit a 41 minute 5k in June, 35 minute 5k in September. I've lost 25 lbs and now I'm shooting for under 30 minutes. Breathing is hard and I am still overweight by about 30 lbs, so I have some work to do.
Awesome progress so far! Keep it up and let us know if you need anything training-wise :)
keep it up man!!!!!
Hi im starting now, hows your 2020 progress?? Hihi
We need an update
Woooo! Go you! How’s it going now?
I trained for 6 weeks at age 61 and ran my first 5k in 27:15, looking forward to what I can do this year
Awesome, Michael! Please keep us posted.
Outstanding accomplishment. I'm working on getting my time to 35:00.
Well done Michael.
Nice work!
wow accomplishment..., i am 57 and my 5k in 32:00, trying to reach 30:00 with this training video...
I thought I was the only one working toward this! Thanks for the video. Started running about 11 weeks ago. Just hit a 29:30 5k the other day. Stiill working on doing that consistently!
Awesome!
Week 1: 5x1km @ 6min pace / 2mins rest
Week 2: 5x1km @ 6min pace / 90sec rest
Week 3: 5x1km @ 6min pace / 1min rest
Week 4: 5x1km @ 6min pace / 30sec rest
Week 5: 1x5km @ 6minute / no rest
Thank you 🙏🏽
thats not how you should do intervals
@@kevin.clancy I just wrote what was in the video :) how should you do them instead? :)
@@kevin.clancy then how should it be
How many times should I do this in a week?
Just got my first sub 30 min 5k yesterday after about a year and a half of running. Thanks for the video. 5k PR 29:45
when I started this month jan1st, it was 40 min 5k now after 10 run in next 15 days I am doing at 32 min 5k ....for me key was just doit :) everyday body will help you automatically ...hope to get 30min 5k in month end
I started running when Covid hit. 42 years old and 225 pounds. After 8 weeks I was able to run a 35 minute 5K. I then did a run walk run set of programs for a year to help avoid injuries. I spent the last year running 5ks and a 10 k and can now run a 5k in 27 minutes. Based off my 1 mile pb, I should be able to do a 5k in 25 minutes. That’s my next goal.
I just got 31minutes after 2 weeks of training! So happy :)
This is exactly what I was looking for! I have finally reached the point where I can run over 4 miles nonstop, but really want to focus on increasing my speed for an upcoming 5K so that I can finish in 30 min or less. This video was so helpful!
That's awesome, Nicole! Good luck with your goal :)
Finally did 5K in 27.42! It felt sooo good.
Yes! Thank you, finally a video on how to break 30 min 5k. You feel like such a slow coach when all you see is vid after vid of people trying to break 20 min. I've been so close to breaking 30 min for a while now so hopefully this program will push me through.
We got you! This is a more reasonable goal for a lot of us :)
Really all you have to do is move.
I am 61 years old. 4 weeks ago I was 98kg. Took 48 mins to walk/jog 5k. With diet and sticking at it every day, today I weigh 91kg. I jogged the whole 5k in 32 mins. Sub 30 mins is possible in the next couple of weeks. 4 weeks ago I thought it impossible. Now it’s nearly a reality. Just believe you can do it, grit your teeth and it’s achievable.
I ran my first 5k in June without any training and was at a pace of 9.07 and finished just over 28 minutes. I doubted myself as a runner for years, then my friend from work convinced me to just try it when we signed up for our company’s annual 5k. I couldn’t believe I was able to run pretty much the entire way (had to walk a teeny bit when I got a cramp after drinking water around mile 2). I was first place in my age group and second place for females overall. I was so happy! Now my coworker and I run 5k’s whenever we can and we have a blast! Running is so fun and it keeps me from feeling the pain I suffer from after I contracted a rare neurological disorder. I won’t let it stop me! Great video!
So glad to hear you found running- and how much you're enjoying it!
Thanks for talking in metric and imperial. Helpful.
So glad this popped up on recommendations. This may be old buts its exactly what I need. Got down to 31:17 in a 5k in Nov 2019 then I got hip bursititis and been struggling to get back my form. and pace. I will try this starting tomorrow!
I love how there's almost always dogs in your videos. Also very informative, love this channel !!!!!
You’re really a brilliant coach. I’ve only run my first 5k last year and I think I did okay at 38mins++. This year I’m stuck at 35~36, which is kinda demotivating until I found this video. So I’m going to try again and shoot for 33~34 for the first half of 2020 and maybe sub 30 for the second half. Wish me luck. I’ll update in 2021. Anyway, thanks for the video 🙏
Good luck! You'll be great :)
any update?)
I am currently just working to complete a 5 K now. I am doing a Couch to 5K program with couple intervals during the week and one long run for 6 week. I will write down these dips to hopefully get to the 30 min (or less ) mark. Thx!
Well done. You can do it
did my first 5k in 28 minutes and im 14 looking to improve and hit the 25 minute mark thanks for this video
I'll try this. Thanks! I used to run 25 min 5K, my PR was 20 min and 19 or 21 sec., and i used to do sub-50 min 10K, running 3x a week doing intervals, tempo runs and long slow weekend runs. Just got back into running after 7 yrs. Been cycling since 2016 but was itching to run again for months now. Been running for about two weeks, nothing serious, just enjoying the runs again. Latest run was 11.15K with 6:49 per km pace, improved a bit from the 7:11 per km pace the first week. Small goals are to get a 30-min 5K and sub-1 hr 10K.
Well-done all the trainers, we are learning a lot from you people
Hello. I like the plan. What is missing is how often each week do you to the intervals?
I can do 32 mins approximately. I will be working towards getting 30 min 5k run. My main problem is that it’s really hard to breathe especially on the last 2k or so so j don’t know how to fix that.
I ran over the summer for the first time this year I keep track of my pace for every race my Pr this year is 31:47 for our home course which is 3.1 miles or a 5k and my pace for that exact race was 10:15
Thanks for the tip....
"6 minute 1k pace" scared me! Thought you meant 6 min pace for 1 k. I am at 10:54 mile for only one mile. Not sure I can ever get there but the video is good advice for when I want to try.
2months back i was running 37 minutes 5k ,thankfully now i m able able to get 30 min 5k time,hoping for that 25minute 5k very soon
I'm 47 and trying hard to crack the 30 min barrier. I'm at 31 minutes but determined to do it.
29:34 5 years ago in in the woods uphills and down hills.
My 5k training programs were 3-4 runs per week. 2 runs were easy 25 minute runs. 1 run was a speed run of some kind. And 1 run was a 45-55 minute long run.
Ran a 5k today in 33ish minutes. Gonna train with this workout now to get my 5k under 30.
Wish me luck!!!
Wishing you luck.
You can also Try the 30 second fast run. Then 30 second walk to catch your breath and recover.
Keep Repeating for 5K.
@@Not_Sure_ oh, this sounds like pure torture lmao.
I am 56 years old. And I have running for two years. I ran 5k in 24:56 at Jan 2020. I want run 10km within 50 mins
That's amazing
Perfect timing! I need to get over this difficult goal first!
Your do a great job on your videos! They are like one on one training! Thanks for making them!
You bet!
Did my first 5K of 2021 on January 2nd it took me 39 minutes.
On January 30th, on my 14th attempt,
I did break 30 min. 5K.
My Strava says 29:49
It was tough.
Next goal is to get below 28 . . .
How are you doing now?
I run my 1st 5k tomorrow the Rock n Roll in Raleigh. My legs still hurt before l get tired and l can't seem to get my running shoes right purchased the ghost 10 yesterday so we will see. It might be my current because at one time I was obese for short while, lost weight and currently l have 50lbs to go. Back in the day l was a sprinter but even back then l could run for more than 20 minutes so I'm finding it the hardest time run long. I hope l don't give up when someone bolts passed me tomorrow. Praying for shoes wings
I ran my first 5k sub30! Did it in 28minutes. Previous PR was 32 minutes.
I'm almost there ....5k in 32min ....improving with your chanel every week 😂👌
Awesome!
Same but my next race was 31 so hoping my race tomorrow is 30!!
Doing my very first 5k tomorrow! ... wish me luck!
Good luck!!!
I thought I was sucking on my training. . . I'm almost at a ten minute mile. . Great news for someone my age.
ha! hey we all have our own goals. Glad you found this video!
Lyla Christopherson That's better than me!
How many time per week should we run this plan?
Well dont run like the guy in the back😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂
😂😂😂
@Christina Reynolds ..and then he became viral, quiet counterproductive move 😅
Thanks for this video! How many times should I do this in a week?
I tried it ! but the distance am working for is 4km I did that in 24 mins in my first try ever ! thanks for your pieces of advice
awesome!
+The Run Experience
Any idea how to stop leg pain & if so what products?
Breaking the 30 min for 5k is usually "easy". Just jog consistently 2 to 3 times a week. Do it for like 6 to 8 weeks and go for it. But runnung on your 5k limit means pain. If you jog easy you wont make it under the 30 min mark. I have an 10k time of 45:49 (its 4 to 6 years old. I started running again in may this year. Now i am around or lil bit under 24 min for 5k. And i am 10 kg overweight. I only do 35 km a week (started with 17).
Can you do a video on how to get to 30 minutes for runners currently doing a 40 minute 5k please.
I need to google the Full House intro now
I ran a 29 finaallllyyyy
Hell yeah!
ARHAM That's great! I ran my first 29m25s 5.2k last night. Feels good. Have you cut down your time since then?
ARHAM Congrats! Big achievement! I can't wait until I break the 30 minute mark!
Big Will I can break 30min without trying...
Lee Chang Nice! Unfortunately, I'm a lot slower. I'm 249lbs and have my time down to 32 minutes. I think in a month, I should break 30 minutes!
Thank you for these videos. Your right on point with the running. Trying to run 3-4 miles without stopping and walking. Any advice. ????
You mentioned for the 1 mile test 9-10 minutes a mile and 12 minutes or more. Well my mile was 11 minutes, dead in the middle. Is it possible to get sub 30 in 2 months?
My mile PR is 7:11. I started running a month or two back. Hypothetically speaking my time should be 22:19. Maybe even up to 25, but I just can’t keep up the pace this thus i get 29:30 or 9.27 minute mile pace.
i'm quite overweight and just started to run only recently. my average for 5k is 50min, very slow. I'll try those tips and update my progress. Thanks.
looking forward to hearing your report back! you will be great!
Hey thank you I like this approach I'm going to try it. I'm at sub 25 minutes and I want to go sub 20.
Did a run at the gym on the treadmill today and got a 30:10. So close! It was so hot in the gym though 😭
Update : can run a 5k in 28 mins outside now!
Great advice Hot Holly!
How many times a week do you do this workout? Only once, twice or more.
Is that the Full House park!!!!!!!!
yes!
🎵everywhere you look
Everywhere
There’s a heart
There’s a heart...🎵
What would this training look like scaled for a sub-7min 1.5 mile run?
Core 4 Running made an inspiring documenting called the Sub 30 Story 👏
I will try it
Really useful advice, thank you 👍
I am at a 9 minute mile. Need to work on my endurance to keep up the pace for a full 5k.
How many times a week do you do this trading?
She describes a training to do once a week. I would like to know what she recommends doing the rest of the week.
Correct information , great
Thanks for watching!
Thank you for the good tips! 👍
Hi! I love the workout recommendation, thank you! 😊 I would love to try it. How many times do you recommend to do the work out/week? I currently run 5k at 6:40 - 7:10 min/km depending on the day/mood 😬
My guess is 3 days.. could use the other days to strength train..
5k in 45 min 😭😅 🤷🏽♀️ , hope i can do it in 30 min 🙏🏽
Keep me updated please!🙏🏻
@@angieh3659 me too I just started my 5k time was 43 minutes..
I love your channel. This run workout do you do it everyday, 3 days , one day?
How many times per week do you do this workout?
How many times a week should we train this workout schedule?
Carbo loading for 20 years lmao
Is resting a complete stop or a walking pace?
I (33) just ran Sub 30 Minute 5K with overweight body (170cm80kg) , and it''s not an enjoyable run for me . (the pace is too hard to breathe) Wait for weight-lost and more fit.
5:41 the lady on the left.. does she want to learn to run or learn to fly ?
I run a 7:20 -8 minute 1 mile and a 11:45-13:00 1.5 mile run my 5k sucks though. I usually run it in 32-35 minutes I probably need to go even slower but double the distance that's what I did for the 1.5 mile run.
how many days per week should i train
5k in 36 min need to get it down to 28 min or less
still pretty slow but is last slow 20 + is amateur like me 20:50 12+ 100 is amateur im early 12 I got too heavy after growing 5 inch 2 year I have not sprint im trying to get back down at 11
Let me guess, USMC?
If I do sub 3k 11 min than i can do sub 5k 20?
OFF-WHITE Supreme if you keep that pace, then you’ll finish in about 18.5 mins or less. 3k in 12 minutes is a 5k 20min pace
Looks like I am about 6 years too late for the quick start program 😂 never mind. Great video.
Nah! You can still get the quick start in our app!
Awesome vid thanks!
not sure if anyone can fix this, i can run around 27 mins for 5k if I have heavy music on. without music im averaging around 33 mins.
Interesting..my goa is to do a sub 30 5K..ran my first timed mile and it was 9:39..guess I'm on pace.
I am getting prepared for my first 5 k run ....the link for 2 week quick start not working .I took notes to plan it my self.❤
I want to run at #womenlifefreedom event in Toronto Oct 22 2023
27:20mins New PB after 6 months jog/walk/tempo/semi sprint
3x a week😅😂
i lift weight , can squat 150 kilo but cant run 5 km i weigh 97 kilo at 6 feet
i have recently started to run , i managed to complete my 1st 5k run ... walking last 1 KM...
some day i will complete 5k in 30 minutes......................BAM BAM BHOLE......
How many workouts to perform in one week ??
Nazeer Hussain 4-6
Hello The Run Experience Team!
I ran a half-marathon already and I am planning to sign up for a full marathon for next year. I just want to hit that sub 30 mark for 5k. When you explained the 5 X 1k, rest means to stop completely? To pause the running app and then rest for 2 minutes?
I’m planning to try it next week. Thanks for responding!
Mia Elizaga
Instead of stopping completely, it’s a great idea to walk or jog slowly between intervals. Or you could do some quick mobility like leg swings, diaphragm breathing, etc. Don’t feel like you have to stop and sit for the 2 minute rest 💪🏼
This is a great plan. Just curious as to how many times a week this should be done.
Once a week (in combination with your other training/workouts) is perfect for this progression!
From my exp breaking 30was easy, all it did was running/jogging 2-5 miles daily and starting the race just running faster and holding back a bit. It really is easy and should become a good bench mark in practice. Getting down to under 24 starts getting a little harder
Riley von Bevern All of that practice really pays off. And as a plus, we run in "packs" on race day. So that in and of itself serves as a huge motivator to keep pushing.
I run about 25 minute 5k. My problem is that I like my comfort zone (hey, it's comfy) and don't like to push my VO2 max.
If you're good to stay there than no worries! Sometimes it's fun to mix up speeds and levels of effort to improve form and keep injuries away :)
I'm lucky enough to not get serious injuries.
I have the Bali half-marathon in a few days. Wish me luck.
I do 20:50 at sprint im highly likely to get injured
Thank you :3
I love your voice
how to achieve that 6min for 1k pace.. :)
Do I need to train every day to make the progression work?
No! Rest is also important. Run every other day or 2 days in between.
Cross country runners definitely should watch this😂😂
Curious if you have any thoughts on where to start in the pack at the start line if you are shooting for this pace finish. If I go too far ahead it’s a bit disheartening as I get passed left and right, or I blow up trying to keep up with people I shouldn’t. If I start too far back, it feels great to pass people but I feel like I bob and weave so much the first mile that I don’t get a true clean start.
Hi, thanks for the great Video,
I am running a 6 min/Km in my 10k runs, but I am having a hard time to run a 5:30/km on my 5k runs. Do you maybe have some tips to increase my Speed or even a Training schedule to follow?
P.s. not a native speaker so sorry for my bad English
I'd give our 30 Day Challenge program a look! Some of my favorite training tools are in there : therunexperience.com/training-plans/30-day-challenge
Beyond that we have a few videos/workouts to increase speed up on the channel. Check them out too!
If i'm running at 29-30 minutes per 5km, should I follow this guide? Or should I follow the 25mins one?
How often should you run per week
If you're brand new, start with a walk/jog 2-3 times per week.
Can you do this on a treadmill?
Absolutely
Definitely! Make sure to add 1.0 incline to match what would be the "push-off" factor of being on the ground outside. Without it, it's a little easier than running outside.
Definitely. But remember. Every 5k is different. May be rain, rocks, hills, heat or many other things. So a little outdoor practice is great too.
I'd like some advice for 1.5 mile runs. I realize the distance is nothing compared to half or full marathoner's. I'm preparing for my state trooper physical fitness exam and I'm shooting for a 11:30 - 12:00 min mile and half. My last timed run was 14:19. I'll be testing in January, that said, are my goals realistic??? I ran quite a bit before I retired from the AF and consistently ran 11:00 - 11:30 for my 1 1/2 mile runs. Any advice you can offer be appreciated. I'm definitely learning from all of your videos. Keep them coming! 👌
Hey there! Thanks for your question. I see no reason why you can't reach this goal. I'd recommend using a plan similar to this one, but adjusting the distance & rests to match the mile and a half goal. Try using intervals to push you pace in shorter sections. With your increased training at goal pace you'll have an easier time holding that for the full mile and half!