How to run a faster 5k | 5 tips that work
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- Опубліковано 6 лип 2024
- 5 tips to run a faster 5k run and smash your 5km PB. No tricks, no BS, no sheep! 5k in miles is 3.1 for those that haven’t taken the plunge to metric (like me). Follow these tips and you will run a faster 5k, simple. Another how to improve your running technique video by Kalclash Fitness.
For personalised 1-1 online running coaching and plans email: kalclashfitness@gmail.com
Tell the world in the comments section down below what your target 5k running time is and when you will achieve it. Leave a like too if you’re so inclined :)
Apply these 5km running tips to your running training, can be used in conjunction with GPS running apps to help improve your 5k running times. Whether you’ve just started the Couch to 5k program or you’re shooting to run 5k in under 20 minutes for the first time, these tips will help. How to run at your target 5k pace.
Set a goal - that might be a new Parkrun PB, a 5k funrun or simply destroying a Strava segment and getting that KOM.
Suggested video: • 5k pacing strategy. Ho... 5k pacing strategy. How fast should you run? You've followed your 5k training plan and you're ready for race day. Even though a 5k is one of the shorter endurance running events it requires a clear pacing strategy in order to achieve your fastest time. Here we discuss three options as outlined by Steve Kalclash Fitness.
Think for yourself, make your own decisions - DON'T BE A SHEEP!
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Check out: 5 easy running tips Episode 2 to improve running technique, speed and distance • 5 simple running secre...
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Post your goal time and when you want to achieve it by below - then go out there and get it!!!! 💪
I just finished running my first 5K in 6 weeks of training. I'm 5'10, 255lbs and ran it in 39:00 so not the very best time; however, I'm still proud that I stuck to a 6 week plan. Now I'm doing my own 4 week plan to improve my time to at least a 34:00 5K. LETS GET THIS!!!
I've broken 17 minutes before in cross country with a 16:39 but I had training from a coach. I want to do it on a track and I'm solo training.
Just started running this year, want to run a 35 min 5k. Fastest time 36:25
Great advise. Cheers!
Great video and tips as always
Thanks for the tips brotha! I’m active duty Military and we’re tested and timed on 5k’s so I’m going to try this!
No worries dude, always happy to help out the military!
I was at 26:45 (not good but I never run) I just ran a 23:13 feeling great! Not too bad for a 5’11 235 lb 36 yr old. Still room for improvement but I was surprised on my time when it was recorded. I’m going to stick with it. Thanks again!
ya
Looking STACKED Steve!
+The Vizzle thanks man!
I have gone this year from running 0 5k's in my life to running a PB of 32:40.
Aiming for 30 min 5k by beginning of December (Run Barbados 5k)
Let's do this
That’s not that bad I’m 11 and my best is 15 minutes for 5 k and your older so I should have a better time.
Jordon Does cooking ok
@@jordonwatson8331 what? 15mins at 11year old any updates? U sure it was 5k cuz ur really talented if thats the case
skt1 fenix the legend kid haha thank you. I have been training really hard but the only reason why I am running is for my cricket fitness.
@@jordonwatson8331 wherr u from and r u sure that it was 5k ?
Looking swole Mr Kalclash! 👍
These are solid tips. I’d add to that losing excess weight, focusing on increasing stride length, doing some strength work including engaging your glutes and improving form for efficiency. 👍
I am running park run today. my goal is to get sub 30 min. This is my first official run ever. Lets go!!!
Good content!!! You've got yourself a like!
I'm aiming to run the 5K in the 18-minute range within the next year. I've got 42 years on me and am looking to drop my times on the shorter races. I'm doing marathon training right now, getting in 60+ training miles per week--love the training. I watch your channel regularly--I've run a race or two this year using your suicide pace strategy and ran a PB on one of them. Keep up the great work!
+Aaron B nicely done dude, if you're getting that many miles in per week then speed work will definitely help. 18 minutes on the 5k should fall easily!
My huge goal for this my XC season is to run 15s. My main goal right now is to run 16s for my first 5k. My current pr is 17:45 and now that we are quarantined I have more time to strive for this goal!
Used to run it in 21 minutes however because of injury and severe weight gain, my time rocketed to 41. Down to 32 now, thanks for the videos and for keeping
me informed and motivated!
My goal is a sub 25 min 5k. Looking forward to the training. I'm now following the Sport Rest schedule for the Marathon next month.
I have been obese pretty much all my life. I took up running in Feb this year and started slow jogging with 25 mins for a 2.5 KM run. This has improved.
31 March 2020 - My first 5KM run - Time - 39.40
31 April 2020 - After some training - Time 37.00
31 May 2020 - After losing close to 12 kgs of weight - Time - 32.30
I want to improve my timing. I am targeting 25.00 by my bday in November. Perhaps, The best gift I could give myself.
29th August 2020 - 5KM time - 27.25s
@@yashkhemka21 keep going brother 🙏
25th October 2020 - 5KM - Timing 26:30
Amazing
@@yashkhemka21 you motivated me man... Thanks ❤️
nice video, tomorrow running a 10 km race. keep you informed about the result.
Good luck!!!
hi I am 58 years old. I got a medical check last October and got the all clear for running. I started training soon after and ran my first parkrun 5k after about a month - came in around 29 mins. I have been training hard since then and have had several PB's since . I ran at the weekend and my best time now stands at 25.44 secs. I had set myself a goal of trying to break 26 mins so it is true that you will see improvements if you stick with it. Also my friend gave me advice - no need for a special diet just cut out out the sweet stuff and you will lose weight. I have lost maybe 6 -7 kgs which also helps.
I would love to go sub 25 mins so I will refocus again now after a few days - I intend taking it easy this week and give the body a chance to recover. Good luck everyone.
You have a strong core and a good running tech.
Nice vid !
I’m returning to run, after many years out ...
Currently I can barely finish a 5K at 30 min.
As you adviced I’m following a structured 4 weeks plan to improve it. Afterwards I’m gonna follow a sub 25min plan. Then maybe a sub 22:30 plan.
I already registered for a 5K street run, which will happen in about 2 months from today. I hope to finish it in a time between 22:30 & 25:00.
Cheers ....
Nice one dude, that focus and structure will get you to your goals.
Great video. I will be using this advice. Next goal for me is sub 22min 5k.
+Cool, Carbed and Collected nice dude, you'll smash that. You've got the diet sorted, just knuckle down and embrace that pain!!! ⚔️
I only started running 5 months ago with C25K, age 54 and I'm totally hooked. Set a 34:34 on my 2nd Parkrun today, improving on my 1st run by 2 mins. Am determined to run a sub 30 mins, but I fear it's a way off and I'm sooooo impatient :| Motivate me, PLEEEEASE! PS Love the vids.
I am doing a 2-month couch to sub 20 5k challenge, I know it is almost impossible, but it will help me to do my best every single day. will post the outcome on UA-cam:) No matter what, look forward to my improvement, thanks for the tips!
Great tips 🖒Ran 25.50 yesterday PB in my local park run. goal in sub 25 mins.
21 minutes is my goal for this year
Mine too
21 mins great vids mate
Back on point Steve! Current PB 19:11 so pushing for Sub 19 on the flat and sub 20 on my hilly all grass (and mud) Parkrun before October 1st.
+98percentGorilla nice one big dude!! Perfect to have a goal and a timeframe - you'll kill it!!
Kalclash Fitness Ⓥ 19:19 yesterday. Not PB but best time for 12 months. Lost 15secs in the third mile which was concentration more than anything and pretty sure I can beat this next time. Goal = achievable. No sheep on the track.
Need to get a sub 20m 5k this year. Used to be able to do it but haven't ran much in the last few years. Just switched to minimalist shoes. Can't wait to be proficient in them.
Hi there,
Thanks for the great video, my current 5k time is 19'59, the goal is keeping that time of sub 20. My long term goal is to run a half marathon within 90mins.
Jason
Desperate to try beat 20:53 at my local parkrun. Thanks for the tips matey
You'll do it! When will you get it done by? What's the deadline?
Kalclash Fitness V thanks bro, no deadline set as yet.. last time I went to parkrun I was 36 seconds off
I did my 5 k two weeks ago 20:50 , was trying to get under 21 min for two year, increased miles did wonders to me.. I want to run under 20 min now , I’m sure it will come one day , thanks for the tips.
It would be great to get a sub 20min 5km before the end of this year ...currently my best time was around 24:30. Also wanted to say it's great to see you are back making videos!
+Daniel Finch that's doable buddy, you have to be willing to work hard for it and you will achieve it!!
18 mins! Great tips!
+Stuart Whipkey good man stay! 18 minutes is rapid!
Been running for a few years now. First 5km was 28 mins, now 21. I now want to get under 20. I'm slightly worried as I'm not great at getting out of breath (i had fits when i got too hot when i was younger). Tip 2 looks like a good start, thank you!
I want a sub 25m before the end of next month. My pb is 27m. I already do half your tips, gonna try the other half. Cheers
nice video! :))
+Михајло Јеремић thank you!!
Need to get under 20m 5k. Used to do athletics & cross country until I was 16 then started smoking at 17. Now 21 & have quit smoking for a year, and I’m much worse than I was prior.
Need to get back to my best.
24mins I would love to Achieve tomorrow. Currently at 25:56 only started running in June
Looking forward to doing a sub-21 5km this sunday!
Great video man! I usually run longer than 5 km so I dont have a number in mind.
+Marco Scetta nice, yeah 5k is an acquired taste. I still find it a good fitness measure even when my focus is on far larger distances
My goal was to break 30 mins! Iv hit 27:45 tonight! Next goal break 25mins!
I would like to do my first 5K in a race setting; In approx one year's time, I'd like to do the Bolder Boulder 5K run.
I have recently complete the couch to 5k training and done my first parkrun in 34 mins. Running my second Christmas day and would love to get to a 28 min 5k.
You can do this in 6 months, theres plenty of easy gains at the beginning and 28 minutes is not that difficult to attain.
I'd like to get around the mega mega hilly Gedling Parkrun in under 30 minutes. Thanks for the advice!
I am 30’ women and I did 19:20 in XC last year. I wish I can do the same or faster in November !!! I had to stop practice during 6months and I began 2 months ago. Here we goo !
My goal is 18:34. I am 13, and my current best is 18:48. Im hoping to get a new PR by April.
I am training for my first 5k that is in 4 weeks. I intend to run the whole time in about 40 min.
Age 41. Started running 3 weeks ago. My day 1 time was 25:05. My current PB is 23:14. My goal in the next few months is to do a 5km at around 22:00.
sub 20, been doing sports and football for my whole life, need to work on my aerobic endurance. currently about 23 min is what i can reach. Hope i can archieve the sub 20 soon
ran my first 5k a few weeks ago. 29:30 doing the parkruns as theyre good for a social. last week was dead on 29:00 with 2 cheeky walks in there
I am running a 5k on April 27th.
I've done 2.45 miles in 32 minutes.
My wish is to be able to do a 5k in 30 minutes time. Yeah, I know it's a slow poke pace...but it's what I'm shooting for.
My biggest hurdle is my breathing. A few years ago I had bronchitis that became pneumonia which was followed by bronchitis.
Less than a year later I developed bronchitis which then became double pneumonia followed by bronchitis.
My breathing/respiration has been fouled up since. I don't slow down because I'm tired. I slow because it feels like I'm drowning.
Been running competitively for about 3 months now, had a 5k time of 37:51 because i wasn't prepared for the cold and had no idea what i was doing. Did 3 races since then and my personal best right now is 27:31 as of two weeks ago. Got another 5k race in two weeks, and definitely want to get as close to 25 mins or under as possible. Another goal is to run the entire race without stopping at all and not slowing down around mile 1.5
I’m running my 2nd 5K tomorrow (11/24/17) and planning to improve on my time of 22:12. I’m aiming to complete it in 20 minutes.
Between my left Achilles and my right knee my best time is 50 minutes. 20 minutes is a dream at this time, but dreams can come true. Slow and steady and when I heal I'll be upping my speed
+Stephen Cody you'll come back buddy. Self belief and proper training and you'll reach your dream!
19:59 - Friend told me I was to slow to keep up with her.. so I plan to beat her PB XD
Did you beat her?
24 minutes. Best time this year: 25:45.
Excellent! When will you achieve it by?
I'm doing 2 more 5k's this year. Not sure I can get there by then but I'm going to try. Have to stick with my program to have a chance.
kc0dxf did u get there
Been running for 9 mnds now @ the moment 5 k in 30 min
wanna hit 20 min. by the end of this year.
Can u do a video on HIIT
attempt one last week for the first time , that shit knock me out for days!!
There's just no way that you're going to get down to a 20 min 5k in a few months if your current PB is at 30 mins.
Hoping for below 19:00 by the start of next school year, I just ran a 20:18 this weekend and sub-19:00 will hopefully get me onto varsity next year
You can do it! You've given yourself a target and a deadline - go out there and get after it!!!
Turned 60, need to get back into shape. I've been working on it for eight weeks after not doing anything for about 10 years.I've run two 5 k's with my last one at 33:34. My next goal is to run a sub 30.
Nice, you'll smash this dude. Just stay focussed and train smart and hard! Keep us posted
My PB is 19:32. I had an injury and stopped training for a few months and after its recovery my PB was 21:30. After that I got another injury and now I'm still recovering, so my goal for when I start running normal again is sub 20 and then smashing my old 19:32 :D
Love all the videos. I was lost with what show to get next, had a few pairs of minimus and looking for new barefoot shoes that last longer. Started watching your reviews on shoes and gonna take the plunge on some five fingers vruns - sorry U meant Bikila's!
My goal for 2019 is sub 20 minutes. My current PB is 21:38 which I just got from my previous pb of 22:32 which I set a couple of years ago. This video is very helpful. Thanks man and keep up all the great work. Legend.
One last question- what shoes do you recommend for raceday in June 2019? In a few of your videos you were saying the Newton MV2/MV3's. Are there newer ones of these or do you recommend something else now?
Going for sub 20 by the end of the cross country season. My time trial was a 24:20 two weeks ago, got 22:07 yesterday in my first meet.
My 5km PB at the moment is 28 mins
AIM: 25 mins
Sub 25 minutes at the moment 26 mins
13 and running 21:37 but is aiming for sub 21
current PR from last season is 22:45. hoping for sub 21 by november this year ! :)
At 52. Losing 70 pounds has dropped my 5K from 75 min time 11 months ago to 21:45. I am now placing in age group. 3rd place then won one and 6th in another one. Goal is 21.
I’m at 25 minutes at the moment. Gonna be ambitious and put a long term goal at sub 20 minutes
Thank you for all your wonderful video. My fastest so far is 33:30, I'd like a 30 min 5k.
Nice! When will you try to hit that time by??
PB 23.5 working on 21 and should be able to achieve it by November.
20:00 - I'm almost 42. Yesterday ran 23:34. I want to run sub 20' before i turn 45. I think i ran sub 19' when i was in my twenties and 13kg lighter (on a training session 19'30, not even full gas) . Only recently started running more regularly again. It's gonna be tough, but i really enjoy the training, gonna do more races now as well.
My goal this year is a 22!! I hope I’ll get it :D
Last xc season I ran a 19:15 as my best 5k time but I was aiming for 18:59 that season and wasn’t able to reach it due to injuries and lack of work ethic. This season I think I’ll definitely hit 18:59 but I made a huge goal of 17:59 or at least 18:30 and I’m training hard now to get to it
My original goal was sub 30 but got it in training. New goal is 25min for my first 5k race this Sunday
21:10 I am going to get this today NO MATTER WHAT!
Update: i ended up adding 3 minutes lmao
I'm a fit weight-lifter / runner I weigh 102 kg and I just completed a 5 K run of 19:42 my absolute top speed is around 24 kmh what would be a realistic speed for me to hold for 5 km 70% of my top speed ? 80% of my top speed ? just after a realistic goal oh and my age is 35 my next target Time is 18:45
Any feedback much appreciated
Cheers
running at 20.36 would really love to be sub 20 soon eventually even faster than that hopefully, im 22 years old, all your videos great, love the do or die pace advice suicidal set off did make me laugh, think I need to learn to run negative or even splits 😉
+Jake Steer yeah man of you can master negative splits then you'll be laughing. Nothing quite beats the suicide pace for pure fun though 😂😂😂 you'll small the sub 20 my man!
Kalclash Fitness Ⓥ will get on it and post on here if I do, thanks for the reply 👍
On July 20, my 5k was at 29:20, last Saturday 5k was at 27:59, aiming for 25:00 by September! Let's go!
what you got now?
My all time best was 23:06 looking to change that this summer.
Goal: sub 20mins. Pb: 20:16
What's your thoughts on Sprint interval training?
+JCS Running nice! You could shave off those 16 with one big effort!! When will you get this by?
Yeah I love sprint intervals. That allow your body to become accustomed to running at a faster pace, and the recovery in between teaches your body to efficiently flushed out the lactic acid
started running becasue its always been kind of easy for me ... jumped from 2 mile runs to 4 mile runs in a matter of a week .. 30min 5k times.. def want to get it under 25- 20min
You can do it if you dedicate yourself!!
I'm completing 5k within 27-28 min will reduce it to 23 min 🔥
lets hope for a sub20!
Sub 20 within 3 weeks. Starting 4th April. Current best time 21:40
My goal time is sub 20 minutes, and my current best is 22:05. I got a long way to go!
17:00 i'm 13 right now and turning 14 soon, trying to beat my pb from 17:39 to get sub 17 or under 17, got a 5k race a month after the la marathon
Your a different breed if you run a 17 minute 5k at 13
@@nathanmason1943 idk when exactly i typed this but i lied LOL, my 5k pb is 17:50 and i got that when i was 13, i haven't raced in a 5k for a while. i've raced the mile on road (12 ft elevation) and got a 4:48. im 15 now
Way better than me dude
Almost liked every comment that’s near my level lol I just started running seriously last month my pb is 27’ but I can see I’m improving quick and I’m taking my time to hit that sub25 goal.
Goal is sub 19 minutes and my current pb is 19:59.
To improve I slowly increased my weekly mileage from around 18 miles up to 35 miles (what I ran last week and is the furthest I have ran in a week) however haven't improved on my pb. I run 5 times a week, typically run 4 easy runs and one faster run either a parkrun or a tempo run. I think I need to do more speed training because I have been ignoring that and mainly focusing on longer runs to increase weekly mileage.
+Alex L more speed, more discomfort and more recovery! You need to run fast in training to run fast in a race!
65 yrs. old, only running for 9 mos. Ran 1st 5k 7 mos. ago in 32:14…was tortured and embarrassed. My goal is 28:00-29:00 for Nov. Turkey Trot, in 5 months!
Ran a 28 today goal is 5min/km so getting close,:)
My goal time is sub 19:00. I am currently at about 22 minutes :/ and needed some more advice. Thank you!
20:00 :)) Im 15 and I want to run it under 20 before I turn 16
Hey, I managed to break 20 at 13, I’m currently 15 and ran a sub 18 5k, I recommend multiple interval sessions a week with a few long runs in between to recover
@@AbcdAbcd-nr9zt good job
skt1 fenix the legend kid thanks
My first 5k was this memorial day in sacramento land park. I ran 20:04
I will going to a 5k marathon on 2nd October . my training was started a day before ,can I run it ?? by the training of 10 days
I run for 4 Months now, started with 25-26 Minutes. Pb is 22 now. Hoping to run sub 20 in a year
Goal 22min. Current PB 24:30. Want to achieve it by March
Best time I've ever ran 18:21 I want to run sub 17 one day
Same here I ran my PR of 18:21 last year and I’m hoping this coming season I’ll break 17
Breaking the 20minute barrier
Trying to hit a 23 next cross country season