Thank you for an all round excellent video! Good camera work, clear and suitable voice volumes, great advice, soothing background music, realistic guidance, encouraging words, and positivity. Well done!
Couldn’t run 0.5K on the first of January, did my first park run 2 weeks ago at 33 mins and again last week at 32 mins! Slow and steady but I will break the 30 minute barrier I’m sure! 👍🏻
I wanted to join the army . 2.4km under 11.40 . First day it took me over 19mins . Yday I ran 5k in 26.11mins . So I should be 25mins soon enough and pass the 11.40 handy enough . Just keep at it
Jesse's uncle Tom I also joined the forces when I was 17! Managed the run fine back then, but 20 years and 6 stone in weight later 😂 it’s taking a little longer! Lol
My 5k significantly improved by using a very simple training method. I would dedicate one day a week (in between normal runs of 2.5 - 6 miles) to seeing how fast I could run 1 mile flat out. I found almost instantly I was able to hold a much higher pace over a longer distance by doing this. Doesn’t need to be complicated...
Good advice guys! I've been running with a club for the last 6 months and we do a speed (or hill) session at least once a week. In that time I've managed to drop 3 minutes off my 5k and 6 minutes off my 10k times.
Honestly this is so helpful because I'm trying to break my 5K record from last year which was 23:36 minutes and my goal is to do a 20:00 minute 5K run by the end of the year which I'm confident I can manage only because the advice you give at the running channel is super helpful and a really big eye opener. Thank you very much!
Excellent advice guys I have been running 30 years and unfortunately pb's are a distant memory but the thing is I still enjoy running as much as ever , I found that by doing a long run once every two weeks helped build stamina and also X country was great for fitness and when back on the road it felt easier , keep running and keep smiling ! :o)
A pacer is a great idea, by following a pacer I kept to a consistent pace from start through to the finish and beat my PB by 1 1/2 minutes, when running on my own I burnt out too quickly and have now learned how to pace. Great video and a useful channel 👍
400 metre repeats are the least enjoyable part of running and training for me but are vital to keep and improve pace for any race distance. At 63 going on 64, my goal is to break 21 minutes for the 5 k on track or road sometime in the coming year. At the moment I am now starting to go under 90 seconds for 400 metre repeats with recent bests of 86 seconds for 400 metres. I now do one 400 metre repeat sessions on a flat path per week and one 400 metre repeat session on a reasonably steep hill plus do leg strengthing exercising several times during the week.
@@Bulldogrunner No - but I have done my first trail ultra - a 60 Km so will go back to speed work over winter. I did do a few sub 7 minute miles on one mile running sessions so I am heading in the right direction ! Thanks for asking and for reminding me there is work to be done !
@@amblincork amazing! Love hearing stories like yours, inspiring stuff pushing for PBs. Just started intervals and hills sprints to get my 5K down, very hard work!
Hey Anna and Kate great video and advice on getting your PB in the 5K besides the interval training hill repeats you always have to work on your mental focus to help raise your level for any race.. You have to feel it if you do not you will never get where you want to go or as far. 👍👓
Park Run is amazing, I remember going to the running club in my town back in the 90's and barely five people turned up for a run. Nowadays we have upwards of 500 go to the town Park Run and it's not even that big a town. The health benefits to the community are going to be huge.
Brilliant advice, thanks for the video :) I'm a V40-44 runner and my PB is 20:21 quite some time ago now. I would love to break 20 minutes but I'm currently running around 23 minutes at effort. More intervals for me then! Thanks guys :)
Hey DIY its not just intervals adding hill repeats to your training will help but also work on your focus when you run, it makes a big difference with the end result your looking for too.
I knocked of almost 3mins off my 5km time yesterday at my local parkrun. I am really pleased and I surprised myself. My last parkrun was in march I think.
@@runningchannel I increased my miles per week. I have started doing some speed work. Definitely helped me get faster. I forgot it was actually a seven week cap, from my last parkrun. I'm hoping to do another parkrun in a few weeks. Don't think I will be able to knock off 3mins again. Hopefully 30secs.
By following the advice given in this video I've taken 5 mins off my best time! 30 mins 27 secs. I'm so happy with that. But I know there's loads more to come. I ruddy love this channel!
Thank you again for your advice. I tried last week the Interval but I could not tried it to the end as I planned but I will try it again. I really want to run better, faster but still have fun with it. Love you guys!❤️
@@mav3ric100 I did volleyball, I also do skateboard which requires a lot leg strength and I guess my anatomical features are very much beneficial for running, I'm quite tall but still pretty lightweight. But I guess it is my drive for achieving goals that helped me the most
If you've come from athletic backgrounds it's not too hard like he said. I've starred running in lockdown taking all the records in strava but I guess all the sport I've played has helped
Nice video. I got a PB at my very hilly Roundshaw downs Parkrun last week (20.46) This week I'm going to Nonsuch, a much flatter course. Is it unrealistic to go for sub 20?
Thanks Sifu. Congrats on the PB. Part of the PB attempt is the mental focus - you have to believe you CAN do it. We believe you can. Stay strong. Focus on the goal and give it everything you've got. Let us know how you get on!
what i used to do was interval running it was 1k intervals, first interval was flat out running a 800m pace and running with lactate burn for the last 400 meters. Other intervals where slower about 90% but the last one i would try to go flat out roughly 4-6 intervals in total. that training which i did for 3 times a week for about 2 months burnt me out but vo2 max would go up dramatically. So doing maximal heart rate training is the only viable way too increase run speed/power over distance you can run at zone lower zone 4 all you like but you will stagnate if you hardly ever run at maximal effort. But after the interval training ends after months of hard work i would take it easy for a week then i would build upon that with 15 min 20 min efforts. Infact i went back to cycling my 20 min power was around 330 watts before that interval training in a month's training i got my 20 min power up to 410 watts so running hard can make a big difference on a bike as well. Overall when you do hard work maximal effort training you can have its benefits for years to come even if you do sub max efforts mainly, But you got to start to think to see a doctor before hand getting a stress test for safety.
Thanks guys, yet another great video. Found The Running Channel when I started running last year. Got a lot of tips and advice from you and have seen the benefits before, during and after the run. Like having a personal trainer without the expense!!
so after going for a 5k PB, shortly after or straight after would it be good to do a hill sprinting session? i get the feeling that is the best time in a training schedule to do hill sprints? cheers in advance!
Hi heath, after pushing for a PB you should consider recovery time in place of your plan to do hill sessions. Recovery from a 5k does not take long so you would benefit from hill sessions a couple of days after your 5k pb attempt just best not doing it immediately after.
I think adding a 60 minute long run and probably interval training, will help my overall 5KM time. I had a sore hip for ages, but will strength exercise it has more or less got back to normal. My speed per mile is generally 10-11 minutes or so, although it has been below 10 minutes at times. What speed should my 60 minute long run per mile be? Thanks.
Thanks for watching :-) If the 60 minute run will be your longest run of the week, you want to run at a pace where it's comfortable to have a conversation. Hope this helps - keep us up to date with your progress!
@@runningchannel I have a Garmin ForeRunner 35 and I have created a workout for 60 minutes. Do I go to intervals to access that workout? p.s. I have synchronised :)
As a trail/hill runner I would disagree a bit about about not doing 400 metre training sessions if a targeted race is going to be on muddy or a hilly course. It is too easy to lose pace by sticking to training on muddy or hilly courses only. Knowing what your best pace is on the track and /or a flat section of road and ensuring your pace doesnt start to fall away from pace is important. I suggest mixing both track.flat surfaces with hill/muddy sections would be the best option. I say this from bitter experience of primarily running and training on trails and hilla and finding out when returning to do some flat road running that my pace had deteriorated very much !
Great commonsense advice, I am an addict to the show. I would like to see you all do a 50km ultra marathon race together. Even if is just around a local running track. However, carrying your own kit, no cheating.
I been running 3 months my fastest time is 26.30 I've put on my garmin watch on the coach to get it in 22 minutes done first benchmark workout today long run tomorrow
If your times for a 5 k range between 22 and 25 mins , then it isnt surprising you are not breaking 45 mins for 10 k . When you are consistently coming in at 22 mins, then you will be pretty close to 45 mins for 10 k if not actually breaking it.
I do 5k in 23 : 50 on a quite hard trail run (average speed per minute 166, average pace 4'44/km) ...tomorrow I will push that down to 22 minutes mark my word ! My goal is to be faster and do 20 minutes 5k just as a personal goal. See you back tomorrow !
Did you know wall and bonk are two different things (apparently)wall is when glycogen is depleted from muscles ,bonk is when glycogen depleted from brain,glycogen from brain comes from liver and is depleted quicker
lol It's true, it's a well known coaching technique called intervals. You run a number of shorter distances at PB pace with a short recovery in between. You can then reduce the recovery time to zero until you're eventually running the whole 5k at PB pace. It's a lot tougher than eating cookies and driving, but it works ;)
No, not desperate for a pb. Just started running again, so will probably set at least 20 pbs in the next two effing months...! Also : like that "a whole 5 k". Very cute. Barely gets anyone warm even. But now coming across like a negative bastard. Wasnt my intention... Think I'll just back off here... Was the beer, not me.
I am 50+ veteran runner with PB 22:25 in March, 2020 in 5k and planning for sub 20, but contrary to this plan, my pace has slowed down to in between 23 - 23:30 in this month i.e. June. Please advise how
Thank you for an all round excellent video! Good camera work, clear and suitable voice volumes, great advice, soothing background music, realistic guidance, encouraging words, and positivity. Well done!
Thanks for your kind words Tom! Glad you found the video useful!
Couldn’t run 0.5K on the first of January, did my first park run 2 weeks ago at 33 mins and again last week at 32 mins! Slow and steady but I will break the 30 minute barrier I’m sure! 👍🏻
I wanted to join the army . 2.4km under 11.40 . First day it took me over 19mins . Yday I ran 5k in 26.11mins . So I should be 25mins soon enough and pass the 11.40 handy enough . Just keep at it
Jesse's uncle Tom I also joined the forces when I was 17! Managed the run fine back then, but 20 years and 6 stone in weight later 😂 it’s taking a little longer! Lol
@@thundurghhoughton8035 ya I'm over 13 should be 11.7 or 12
@@thundurghhoughton8035 Same here, did my las BFT at Sennybridge, I too was much younger, lighter and quicker in those days. :)
Now how is your 5k going?
My 5k significantly improved by using a very simple training method. I would dedicate one day a week (in between normal runs of 2.5 - 6 miles) to seeing how fast I could run 1 mile flat out. I found almost instantly I was able to hold a much higher pace over a longer distance by doing this. Doesn’t need to be complicated...
Great advice aiming to beat my 31.30 this year and finally breaking that 30 minute 5k
Good luck! Hopefully these tips will help
The Running Channel They will and with all the winter trail running and plenty of hills just need the warmer weather.
Northern Ninja Runner what’s your time now?
Yesss! I started a month and half ago and now i'm barely touching 30 for 5k run.
I'm gonna start with interval training to hopefully get my time down
Did you make it??
My XC season just started. Ran an 18:44 at the state meet last year after a 19:50 the year before. It's sub 18 season baby!
If you do a park run regularly
Find out who does the time you want
Find them at the start
And stick on their shoulder all the way round
it really do be like that
Great video, I’m 44 and been running for a year. Still trying to break 20mins (PB 20:25)
Well done Chris! You'll get there - just keep chipping away at it!
Good advice guys! I've been running with a club for the last 6 months and we do a speed (or hill) session at least once a week. In that time I've managed to drop 3 minutes off my 5k and 6 minutes off my 10k times.
Awesome! Well done
thankyou for this, i'm currently trying to under 23 minutes at parkrun and i am so close 23:02 i will keep pushing. 🙋♀️👍
That’s great. Have you seen our fastest parkruns video?
@@runningchannel yes i just came here from watching it going to try out one of them if i can over the summer
Honestly this is so helpful because I'm trying to break my 5K record from last year which was 23:36 minutes and my goal is to do a 20:00 minute 5K run by the end of the year which I'm confident I can manage only because the advice you give at the running channel is super helpful and a really big eye opener. Thank you very much!
Excellent advice guys I have been running 30 years and unfortunately pb's are a distant memory but the thing is I still enjoy running as much as ever , I found that by doing a long run once every two weeks helped build stamina and also X country was great for fitness and when back on the road it felt easier , keep running and keep smiling ! :o)
Thanks Nic! Glad you found the video useful and glad to hear you're still enjoying running.
A pacer is a great idea, by following a pacer I kept to a consistent pace from start through to the finish and beat my PB by 1 1/2 minutes, when running on my own I burnt out too quickly and have now learned how to pace. Great video and a useful channel 👍
Fab! Glad you found the video useful and well done on your amazing PB!
im 12 and my PB is 29:29 my goal for the end of the year is 27:20 i will keep pushing and thanks for the advice :)
What’s your time now 😊
brooo update come onnn
I got my pbs in my 20s. I'm 55 no any surgestion on beating age!? Not sure I can get a new pb now. Just enjoying the running.
400 metre repeats are the least enjoyable part of running and training for me but are vital to keep and improve pace for any race distance. At 63 going on 64, my goal is to break 21 minutes for the 5 k on track or road sometime in the coming year. At the moment I am now starting to go under 90 seconds for 400 metre repeats with recent bests of 86 seconds for 400 metres. I now do one 400 metre repeat sessions on a flat path per week and one 400 metre repeat session on a reasonably steep hill plus do leg strengthing exercising several times during the week.
Have you got sub 21 yet?
@@Bulldogrunner No - but I have done my first trail ultra - a 60 Km so will go back to speed work over winter. I did do a few sub 7 minute miles on one mile running sessions so I am heading in the right direction ! Thanks for asking and for reminding me there is work to be done !
@@amblincork amazing! Love hearing stories like yours, inspiring stuff pushing for PBs. Just started intervals and hills sprints to get my 5K down, very hard work!
Hey Anna and Kate great video and advice on getting your PB in the 5K besides the interval training hill repeats you always have to work on your mental focus to help raise your level for any race.. You have to feel it if you do not you will never get where you want to go or as far.
👍👓
Park Run is amazing, I remember going to the running club in my town back in the 90's and barely five people turned up for a run. Nowadays we have upwards of 500 go to the town Park Run and it's not even that big a town. The health benefits to the community are going to be huge.
Couldn’t agree more!
Brilliant advice, thanks for the video :) I'm a V40-44 runner and my PB is 20:21 quite some time ago now. I would love to break 20 minutes but I'm currently running around 23 minutes at effort. More intervals for me then! Thanks guys :)
Hey DIY its not just intervals adding hill repeats to your training will help but also work on your focus when you run, it makes a big difference with the end result your looking for too.
I knocked of almost 3mins off my 5km time yesterday at my local parkrun. I am really pleased and I surprised myself. My last parkrun was in march I think.
Awesome work Natasha! Hope these tips helped with that! (Anna)
@@runningchannel I increased my miles per week. I have started doing some speed work. Definitely helped me get faster. I forgot it was actually a seven week cap, from my last parkrun. I'm hoping to do another parkrun in a few weeks. Don't think I will be able to knock off 3mins again. Hopefully 30secs.
I have been running 5ks for a long time now and it is getting pretty hard to beat my record. Hopefully with this advice I will be able to beat my PB!
By following the advice given in this video I've taken 5 mins off my best time! 30 mins 27 secs. I'm so happy with that. But I know there's loads more to come. I ruddy love this channel!
Fantastic! Glad we could help!
Pb today of 17:58
Just got a new 5K PB of 29:30 in the TRC Zwift 5K race!
Great video, I always seem to have a slower 2nd mile before kicking again for the final mile, any tips to chain the 1st and 3rd together
Thank you again for your advice. I tried last week the Interval but I could not tried it to the end as I planned but I will try it again. I really want to run better, faster but still have fun with it. Love you guys!❤️
Our pleasure!
Broke the 20 min a few days ago, that's been my goal since I started running 2 months ago, next goal is to get sub 19
you started running 2 months ago and broke 20min? What's your running background?
@@mav3ric100 I did volleyball, I also do skateboard which requires a lot leg strength and I guess my anatomical features are very much beneficial for running, I'm quite tall but still pretty lightweight. But I guess it is my drive for achieving goals that helped me the most
If you've come from athletic backgrounds it's not too hard like he said. I've starred running in lockdown taking all the records in strava but I guess all the sport I've played has helped
Great advice! Have been thinking about getting some speed work done and this was really good advice. 🙌🏻
Awesome! Good luck with it
I am grateful to you through out my life. I am 20 year old from india. Your help i run 5 km in 15.23 min
That's amazing! Well done!
This is the video that was I looking for. Thanks
Glad to hear it!
My PB is 19 minutes 56 seconds for 5KM. This is my most proud PB
Just broke my PB to 25:27. Thank you 🤞🏻
Amazing! Well done!
Amazing vid! My pb is 35:42 for a 5k, i'm aiming for 31 minutes next time! c:
Good luck! Let us know how you get on.
how did you do did it go to plan? :)
Well done!
Nice video. I got a PB at my very hilly Roundshaw downs Parkrun last week (20.46) This week I'm going to Nonsuch, a much flatter course. Is it unrealistic to go for sub 20?
Thanks Sifu. Congrats on the PB. Part of the PB attempt is the mental focus - you have to believe you CAN do it. We believe you can. Stay strong. Focus on the goal and give it everything you've got. Let us know how you get on!
Awesome video ladies! Super helpful as well, could one apply the same strategy to a 10K?
Watch this space for some more 10k tips 👍🏼 But ultimately, yes!
Its easy go to different Parkruns and do slow time first time around it worked for me.
Im having my first 5K this Saturday! Wish me luck!
Good luck!
love your training videos, how do I know I've ran 200 meters, (without a sports watch)
Thanks for my running improve
what i used to do was interval running it was 1k intervals, first interval was flat out running a 800m pace and running with lactate burn for the last 400 meters. Other intervals where slower about 90% but the last one i would try to go flat out roughly 4-6 intervals in total. that training which i did for 3 times a week for about 2 months burnt me out but vo2 max would go up dramatically. So doing maximal heart rate training is the only viable way too increase run speed/power over distance you can run at zone lower zone 4 all you like but you will stagnate if you hardly ever run at maximal effort. But after the interval training ends after months of hard work i would take it easy for a week then i would build upon that with 15 min 20 min efforts. Infact i went back to cycling my 20 min power was around 330 watts before that interval training in a month's training i got my 20 min power up to 410 watts so running hard can make a big difference on a bike as well. Overall when you do hard work maximal effort training you can have its benefits for years to come even if you do sub max efforts mainly, But you got to start to think to see a doctor before hand getting a stress test for safety.
Thanks guys, yet another great video. Found The Running Channel when I started running last year. Got a lot of tips and advice from you and have seen the benefits before, during and after the run. Like having a personal trainer without the expense!!
Jon Vaile thanks Jon!
Really useful and inspiring. If youre doing 10 x 2 mins in a park, how do you know the speed youre running at is the right one for your target time?
Great advice again, thanks.
Cheers A J.
Thx u. Very helpful
Anna was seriously sprinting... it looks so cold... gloves and red noses. I struggle in winter. How about a topic for running in the cold?
so after going for a 5k PB, shortly after or straight after would it be good to do a hill sprinting session? i get the feeling that is the best time in a training schedule to do hill sprints? cheers in advance!
Hi heath, after pushing for a PB you should consider recovery time in place of your plan to do hill sessions.
Recovery from a 5k does not take long so you would benefit from hill sessions a couple of days after your 5k pb attempt just best not doing it immediately after.
Pacing is my biggest problem, either flame out in the first 2km or don't maintain a fast enough pace.
I think adding a 60 minute long run and probably interval training, will help my overall 5KM time. I had a sore hip for ages, but will strength exercise it has more or less got back to normal. My speed per mile is generally 10-11 minutes or so, although it has been below 10 minutes at times. What speed should my 60 minute long run per mile be? Thanks.
Thanks for watching :-)
If the 60 minute run will be your longest run of the week, you want to run at a pace where it's comfortable to have a conversation.
Hope this helps - keep us up to date with your progress!
@@runningchannel I have a Garmin ForeRunner 35 and I have created a workout for 60 minutes. Do I go to intervals to access that workout? p.s. I have synchronised :)
Thank you! finally found some good advice, straight to the point. when you said hit a wall🤨 I'm trying to beat my pb 21: 56
Glad it was helpful, Rachel! Let us know how you get on with the workouts and best of luck beating your PB!
As a trail/hill runner I would disagree a bit about about not doing 400 metre training sessions if a targeted race is going to be on muddy or a hilly course. It is too easy to lose pace by sticking to training on muddy or hilly courses only. Knowing what your best pace is on the track and /or a flat section of road and ensuring your pace doesnt start to fall away from pace is important. I suggest mixing both track.flat surfaces with hill/muddy sections would be the best option. I say this from bitter experience of primarily running and training on trails and hilla and finding out when returning to do some flat road running that my pace had deteriorated very much !
That's interesting and thanks for sharing. Speed work is definitely important as is a variety of training.
Great commonsense advice, I am an addict to the show. I would like to see you all do a 50km ultra marathon race together. Even if is just around a local running track. However, carrying your own kit, no cheating.
Sounds like an epic challenge, thanks Dave!
how about running on a treadmill?
I been running 3 months my fastest time is 26.30 I've put on my garmin watch on the coach to get it in 22 minutes done first benchmark workout today long run tomorrow
I’m stuck between 22-25 every time I do a 5k and can’t break the 45min for a 10k 🙄so frustrating 🤬
If your times for a 5 k range between 22 and 25 mins , then it isnt surprising you are not breaking 45 mins for 10 k . When you are consistently coming in at 22 mins, then you will be pretty close to 45 mins for 10 k if not actually breaking it.
How many times would you suggest doing an interval session in a week?
We'd recommend one intervals session per week, mixed in with some other runs. You can mix up which session you do on a weekly basis
I do 5k in 23 : 50 on a quite hard trail run (average speed per minute 166, average pace 4'44/km) ...tomorrow I will push that down to 22 minutes mark my word !
My goal is to be faster and do 20 minutes 5k just as a personal goal.
See you back tomorrow !
Oooh hope it goes well Nicole! Good luck!
@@runningchannel hello,
Unfortunately I did exactly 24:00 ...10 seconds slower xD but oh well I'll keep running !
Did you know wall and bonk are two different things (apparently)wall is when glycogen is depleted from muscles ,bonk is when glycogen depleted from brain,glycogen from brain comes from liver and is depleted quicker
Interesting!
What suplumunts don you take any?
Watch this :) ua-cam.com/video/svW6ImqCVII/v-deo.html
What track is playing on the background?
We source all of our music from Artlist!
The only way to run faster, is to run faster...
Give that girl a Nobel peace prize! 😁
Suggest any suplumunts?
Great to hear your advice, but you both looked like you were freezing your arses off during that video! :)
+robbiew73 It’s true, the camera never lies! It was a pretty chilly one!! 🙈 Roll on summertime filming!
To be perfectly honest, these day's I don't think I could even buy a new PB...lol
my 5k pb is 11:59 but when i was running the cameras broke
My pbs 23.37
Superb! Hopefully these tips will help you if you're chasing a faster time
24 mins after 9 month and a few injurys
: ( bought the fancy GPS watch before I knew I needed the ... willpower
Gonna ask if they'll refund me now *sniffles
I am running 28 mintues in 5k..that's good are bad?
What is PB?
Thanks for watching Rossano. A PB is a personal best, or personal record.
@@runningchannel can you someday make a video about breakfast before marathon?, please
I dont believe yall. So you telling me I can run fast shorter distance.
To run faster over longer distance
Haaaaahummmmmmm-🤔🤔🤔🤔🤔🤔 ⌚🏃🏿♂️or 🍪🚗
lol It's true, it's a well known coaching technique called intervals. You run a number of shorter distances at PB pace with a short recovery in between. You can then reduce the recovery time to zero until you're eventually running the whole 5k at PB pace. It's a lot tougher than eating cookies and driving, but it works ;)
😢😢😢
I feel like an idiot for not knowing what a PB is
It stands for Personal Best. Sometimes it’s called a Personal Record though (PR). It usually depends where you’re from as to which one you use (Anna)
No, not desperate for a pb. Just started running again, so will probably set at least 20 pbs in the next two effing months...! Also : like that "a whole 5 k". Very cute. Barely gets anyone warm even. But now coming across like a negative bastard. Wasnt my intention... Think I'll just back off here... Was the beer, not me.
I am 50+ veteran runner with PB 22:25 in March, 2020 in 5k and planning for sub 20, but contrary to this plan, my pace has slowed down to in between 23 - 23:30 in this month i.e. June. Please advise how
Tridib Mahanta recovery & track data