Improve Your 5k In 8 Weeks | Predictor Workout
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- Опубліковано 15 чер 2024
- How much fitter can you get in 8 weeks?
Sarah and Alice are 4 weeks into their 8-week challenge so we checked in on how their training has been going and their coach Georgina put them through a gruelling time trial to see how much progress they have made this month.
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↓↓ What’s your 5k goal? Do you think Alice and Sarah will walk away will similar times at the end of the challenge? Let us know in the comments! ↓↓
What’s in this video?
00:00 - Intro
00:40 - How have the last 4 weeks of training gone?
03:50 - Time to hit the track
07:32 - About halfway
09:22 - Crossing the finish line
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↓↓ What’s your 5k goal? Do you think Alice and Sarah will walk away will similar times at the end of the challenge? Let us know in the comments! ↓↓
Aiming to go sub 30. My pb is 00:30:06 so nearly there.
I think their overall improvements will be the same. But time wise, Alice might just have it.
@@lauraflynn1504 You must mean sub 20??
@@stevebailey1682 why must I? 😂 my pb is 00:30:06 so I’m aiming to go sub 30
@@lauraflynn1504 Oh...I am sorry. I thought I saw your 5k time at the start of this series as somewhere around 22 minutes. I enjoy your videos. Good work!
@@lauraflynn1504 Hi again...my mistake. I am confusing you with Sara from the video.
Massively overweight new runner here, i been running now for 3 weeks and its been transformative to say the least. The weight loss has been great but something happened after week 1, i really started to enjoy the running side of things and the weight loss has now just become an added bonus. I have lost 2st so far and got my 5k pace down from 9/km to 6:49/km and its all thanks to you guys and your channel
Congratulations!
The level of detail you explain your training schedule is highly appreciated! 💗 Wish u all the best for the 4 upcoming weeks, I'm very confident both will be under 20 :)
Really enjoyed the editing on this one. Thanks to the staff and editors operating behind the scenes! Obviously the content is great as well. Good job!
I'm loving these videos! They're getting me motivated to go out and train for my 10k race in a few weeks. Keep it up girls!
Amazing work ladies!!! I'm still team Sarah AND Alice though. You both are doing swimmingly! Thanks for motivating us so well too! Keep it up!!!
This is seriously impressive stuff ladies! Well done on the giant strides made in 4 weeks. Sub 20 is one of my goals for this year (currently low 22/high 21 5k times). Wishing you both all the best for the next four weeks and look forward to seeing you both smash the sub 20!
I just want to say, the camera work and editing have gotten really good on this channel. Y'all have helped me run a lot better (not faster, but that's on me haha!). I can tell you have put in a lot of effort on these series.
Thank you Sarah and Alice for doing a follow-up video on this. I was thinking about your first video the other day and was wondering what your training looked like. I liked that you focus a lot on quality over mileage: something that I need to build into my training plans. It's one thing to pile on the mileage if you are training for a marathon, but if you looking to do PR a 5K, quality is very important. Keep up the good work and I am looking forward to the next installment.
Awesome improvement girls💪 keep up the great work
Excited the see the results, can’t wait to try this over summer
Just finished watching the first video on this, and then minutes later this gets uploaded! What a treat! Also, great work!!
Hope you enjoyed it!
Absolutely love this series my favorite on the channel.Detailed, educational fun and most importantly no filler material , straight to the point!Good luck can't wait to see the next one!
Really glad you're enjoying it! Is it something you would like to see more of?
@@runningchannel 100%
Recently just got a new 5k PB of 20:41, 8 seconds away from my previous one! New goal is to sub 20 by next half of this year.
Meanwhile, big kudos to both Alice & Sarah. The commitment, determination and mostly the huge improvements on both sides are just so inspirational and admirable! Can't wait for the final race, am rooting for both ^^!!
Class video girls!! Absolutely smashing it 🏃♀️🏃♀️⭐
I really love that. People all around motivated so simplicity on your running,i'm gonna start running by watching this.
Brilliant! Let us know how you get on 😊
So fast both of you and what an improvement!! Great series good luck with the rest of training!
Thanks so much!
Your running motivate me to stay active all the time, Thank you......for your great effort...
Keep it up, you guys are going to kill it. I envy Alice's leg kick, it looks beautiful.
Great work ladies I’m training for a 5k that I’m doing in September 2023 I’m super interested in buying or winning those Adidas. You both will have similar times because your both strong in your own path. Keep up the great work.
Looking really strong girls! Both of you are absolutely smashing this challenge! 💪
I'm a slow runner, and have a modest goal of doing a sub-25 minute 5k - hopefully by this summer! I only started running last year, and just did my first park run this past weekend with a PB of 25:57.
that is not slow at all!!
Here's me, after one year of running, still doing 30+ minute 5k, wondering where these superhumans come from :)))
@@empyrionin let's remember that simply getting out that door and running is an accomplishment in itself 🙂
WOW! Alice is on fire! I didn't think that kind of improvement was possible for such a short distance. Well done Ladies, you guys & your coach are awesome!
Can't wait to see your sub 20min 5K run. That is certainly going the right direction and at the end of the race, we are going to see 2 winners. Keep it up ladies! 😻
Well done ladies. Smashing it 👏
Your videos always motivate me to go out and run! I’m hoping I can do 25 min 5K’s soon, so still a novice.
You can do it!
well done!
nice to learn a bit about the channel at my schools career evening!
We can see the progress both girls made... Even physically
Would like to see the complete training. So many people don't run because they don't have the coaching. Love the video. Keep up the excellent work 👏 👍
Well done. Great progress.
Yeeeess I have been waiting for this video!!
Times are usually faster on a track compared to a road so it would be better to run the same route you did in the first video for a more accurate comparison. Great effort and keep on training.
Great job. I have faith in you Sarah. I have my major hometown 5k race on June 4th. I am aiming for my first ever sub 20. I did one back in March in 20:19 so I know I am close.
Great run ! Excited to see how the next 4 weeks go!
We can't wait!
Solid improvements there. Hoping to get on to improving my 5k at some point so will keep this in mind 👍
Best of luck!
Ah, the benefits of structured and targeted training.
Well done to you both so far: extremely impressive.
TYSM for sharing the full training plan, as I'm sure I'll follow it myself at some point in the future!
Let us know how you get on! How much are you hoping to improve your speed by?
@@runningchannel I will do, thanks! I recently got my time down to 23:10 so would love to get sub-23. Getting a minute off my time would be a dream!
Awesome. Very inspiring.🏅🏅
Love this series. Inspiration
Thanks Stephen! Would you give this workout a go?
Great challenge, starting my own 8 weeks next week, no where near you ladies, but your are great inspiration to stick with it! I think for you two, it'll be close!
Best of luck Linda!
Proud to see AR here. Love 🤩🤩🤩
I don’t think this should be a race between the two of you. Just evidence of how hard work and a good structured plan can really pay off. Good luck to both of you. You’ll both shave a decent amount of time off and that should be the focus 👌👌👌
Well done both of you I am now going out for my long run Well motivated to you thanks
Enjoy your run Stewart!
Go on Sarah I'm backing you. Well done Alice keep the pressure up. 🏃♀🏃♀👍👍 I just finished my first half marathon 1:57:29, man it was very hilly. I was hoping to do it in 2:10:00. 👍👍
Nice one!
Woah
Well done! Over a whole minute faster is an achievement.
I’m 2 weeks into my plan of 4 weeks which I found online tweaked for my life and will just repeat. Interesting to see yours might try and incorporate some strides which I’ve never done before. Hoping to break 19.30 which I’ve been around for 5 months. Good luck ladies I’m sure you’ll smash sub 20
This channel is getting better and better..
Thanks 👍
Revisited waiting for those pb smashes!!
Great job girls.
Thanks Marc!
Fantastic!
You gals are tough! Football commentator clichés about "playing through the pain barrier" really apply to you both.
The mental aspect of tiredness/pain was well emphasised.
*there is an end to it* - if properly taken on board that is so important. I am someone who follows the mantra *if at first you don't succeed... give up* and *if it is difficult then stop, go home, and feel sorry for oneself*
Strangely with running I am obliged to finish a race (*this cost me £48* *I'm finishing so no one feels sorry for the middle aged bloke "who at least did his best" *)
Every race gives more experience of *getting through it* cos *I felt like giving up during the race last time but it was so satisfying to finish*
Anyway.
Well done!
From tomorrow I am going to follow
Love this Running Channel. It's like 'Top Gear' ...but without cars ...on a cold overcast day ...in a muddy field
Hahaha thanks Ned!
Loving these videos go girls 🇦🇺🇦🇺🇦🇺
Track sessions are definitely a powerful tool especially trying to build the mental strength because nothing feels longer than a mile on a track. You feel like you're running so slow because it's just a loop so you can't conceptualize the speed/distance unless you've run track before.
go on girls!!!
My goal is sub 21 in 2022. Recently ran 21:28 but I know 29 seconds is a lot! Really enjoying these videos. Thank you
Good luck Lizzy!
Almost at 500k subscribers! : )
5 Km in 21min or less is seriously fast. Well done ladies 👍 Alice's running style seems more suited to this shorter fast distance, thought, she'll get close to 19min I reckon, which is some 3m50s per Km 😱
I think this is great and am looking forward to the actual 5k rerun. But is running a 5k outdoors and then doing a predictor on a track a fair test? You will be faster on the track anyway right?
What I'm taking from this video is that the intervals were savage
They really are Colin!
Well done Sarah and Alice👏👏👍. How long have they been running? I don't think they are from a couch to 5k standpoint? Anyhow, I think Alice won't be able to shave much more and finish around 19:25. While Sarah will have a bigger 2nd half swing and finish around 20:00. Good luck to both awesome runners... remember the real competition is between the body and mind, thrive to find that perfect balance to convert the pain into a positive motivation 👌
Love the diversity ❤️
Hi...is there any chance you could leave a comment detailing each weeks training? Your video shows a quick display of what you did with some verbal comments....but it is not enough (for me). Thanks, Steve
This is great! Well done ladies. I just managed to get below 25 mins earlier in the year and then smashed out a 24:30 10 days ago which I am over the moon about. I'd love to be able to get to sub 20 but I'm not sure I have the commitment to training to get there. Plus I'm also training for much longer runs too.
Congratulations James! What are you training for?
@@runningchannel My 2022 target is my fist half marathon, but I'm also doing a number of 10k events in the run up to it.
To me it really doesn't matter who comes out as fastest. After all the time and effort they've put in, I would love to see both Sarah and Alice get under 20 mins.
Wow I will be super impressed if Sarah gets sub 20 in 4 more weeks massive improvement already but think that is more long term goal, Alice could run that today easily with her running form, she just has to believe
Sub 20 is my goal this year. 20:59 -> 20:41 -> 20:01 (how annoying is that?!) is my parkrun progression so far, each 1 month apart. Unlikely to do an effort this month as I have a hilly 25km race the week before when I'd do another parkrun, but will build again for another effort in the summer.
Interesting workout! What are the rest periods????? Love the coaching info!
A whole minute off in just four weeks?!?! That's incredible 🥳🥳🥳
Super speedy 🏃♀️🏃♀️🏃♀️
Great video! I just PR in a half Marathon last weekend by doing almost the same training workout you girls are doing. So I think that one of the girls has a better running technique with there upper body position and the way they striking the ground. So I think which ever athlete can hold their running technique the longest wins the race. P.S. just to let you know that these girls are faster than I am. My half marathon time was 1:42!
My 5k goal is also 20m. I'm at 22:48 at the moment. I need to do something like this workout tho cut off my time.
My prediction: Sarah will push the next 4 week and beat Alice by a little bit.
I Just started training for a first 5k, well... a timed 5k. I have two real goals:
1. Do it on barefoot minimalist shoes
2. Nose breathing only
I'm aiming for 25minutes for this first time, condition wise I dont see any problems, I just want to do it relatively easy to get into barefoot running.
Great progress - question what are 5 4 3 2 1 intervals?
I think 5 is marathon pace, 4 is half marathon pace, 3 is 10k pace, 2 is 5k pace and 1 is mile pace?
@@theviolinpedagogue2308 Thank you, very helpful. Never run a marathon or a half but I’ll give it a go.
Cheering for Alex
Is there any strength training included?
A minute might not sound like much but - WOW - great effort in four weeks. To get your times down in such a short timeframe is impressive. My 5k goal is 30min at this stage of my running (and to just finish my (first) half-marathon in October). My current 5k PB is 33:05, which I am still chuffed with! 😁
There was something bugging me at 4:29. It took me some time to see you both start in lane 1 (and on the lect you are both in the image) 😆
Ummm silly question here but how do you all manage to deal/manage with the sweat that builds up in the forehead and facial area?
For me, it drips down into my eyes and then... 😭
Great video and a great effort by both girls. As I predicted in the first video (see my comment then) Alice is the naturally better runner at this distance and she will comfortably beat Sarah on the final assuming equal training and no injuries.
The gap will probably get less over the next 4 weeks though as the law of diminishing returns kicks in for Alice. My prediction is a 30 second difference with Alice comfortably under 20 mins and Sarah tantalisingly just over 20 mins. 19:35 against 20:07.
However, Sarah will be super motivated now to try and beat Alice as she won’t have liked the comprehensive whupping she’s got here so Alice will have to make sure she doesn’t let up for a minute.
Mam canI follow this training plan now I ran 5k in 21 min to reduce timing TAKEN TO RUN 5K
Alice has the better stride, looks more relaxed.
Both great improvements , but Alice has a better smother run technique IMO well done both .
But how you determine your threshold?
Is it a british thing to start your week with sunday ?
If Sarah can improve her form she will run a lot faster! Running intervals like she’s always on an easy day (probably all that marathon training) Probably the difference in times because Alice’s running is a lot more efficient.
After my first ultra I’m going to focus on the 5k. I really feel like if I get a faster shorter distance down then it will translate well into all the other distances.
It's not a feeling it's a fact. Even 100 milers integrate speedwork in their training.......
@@ifonly4486 True that. I’ve been doing mostly LSD just to get the miles in. I’m training for a skyrace so I’m really focused on hiking mainly. I should get more hill repeats in though. I just want more all around fitness and training hard for a shorter distance will help me focus on that more.
@@xXAnthony619Xx Damn right. I run short mountain ultras ( mostly 50 k ) and still do 2 tempo/fartlek 10 k on flat + 3 easy 15 k on ondulating and a freestyle ( as in my legs decide ) mountain 30 k per week and i find it to be a good combo.......
Wow! A sub 20 minute 5k? That is hugely fast!!!!!!
That's super fast for such low mileage.
Stopped at 4:16 and placed my guess Alice for the final 5K 21:50 to 20:45 and Sarah 22:10 to 20:55 thats my prediction.
Honest question, why use this test and not just run 5k? It's already 4.8k, right? To me, the uninitiated, it seems like if you run 4.8k to predict your 5k time, you would be better off just running the 5k.
Did y'all just ran 4800m to predict a 5000m run time? Serious question, why not just run 5000m?
Hello
Great 😁 i also want to run faster
Give it a go and let us know how you get on!
Hard to guess who will end up faster. Sometimes 7 seconds is harder to shave than a minute. There's just too many factors in racing and training.
Sub 20 is impressive. I hope you both do it.
Thanks Bob! Are you working towards anything at the moment?
@@runningchannel: I am training for the Chicago Marathon this October. That will be my first marathon ever!!
I am a good runner but recently I have been suffering a pain in my shin bone and it is not recovering I had consulted to the doctor he gave me some calcium tablets and advise me to rest but it comes back after a day or two. Any suggestion ....
I would suggest daily foam rolling if you aren't already 👍
@@tezster0 I’m no expert so probs can advise much, but rolling a bone is not beneficial
@@finnrattray I didn't think so, either. But every online article/video I've come across has included shin rolling for helping with shin splints, in addition to the typical calf-rolling exercises. So, by all means, don't take my word for it, and check out other reputable sources.
🌿❤️🌿❤️🌿❤️🌿❤️🌿❤️🌿❤️🌿❤️🌿❤️
Request for the next series - 8 week training plan for moms - rule: must take buggy with kid in it on every workout ;) My 5k time at this weekend's park run was 42:46, and there were 70lbs of kids in the stroller. 5 stone is no joke.
Hello Sara from which country you belong