How Anyone Can Run A Faster 5km
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- Опубліковано 19 чер 2024
- Want to know how to run a faster 5k? Well here’s how! Join Running Channel presenter Andy as he talks you through how to get more out of your 5km runs.
Whether you’re looking for improvements in speed, how the run feels or how you feel afterwards, Andy is here to help.
↓↓ Are you training for a 5km? Got any 5k tips? Let us know in the comments! ↓↓
What’s in this video?
00:00 Step 1: Don’t Skip The Warm Up!
02:40 Step 2: Know Your Pace
03:47 Step 3: Train At Different Speeds
05:30 Step 4: Choose The Right Kit
06:25 Step 5: Here’s Your Secret Weapon!
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Are you training for a 5km? Got any 5k tips?
Hi!
I am from India 🇮🇳
How get right kit for running 🏃
You pretty much nailed them all. Long tempo days and shorter interval days + everything else easy with some hill strides or strides at the end of the easy run the day before a workout
I'm going to the park run almost every weekend. I'll just try to get a PB now and then.
Just finished my training for a 5K PB using your 4 day a week training plan. went from 32:49 down to 28:39( also started running sept 2022 via C2K) I would highly recommend the training plan, now for that sub 55min 10K
I love a 20:20 out and back run. 20 minutes out and then race yourself back to see if you can get back in less than 20 minutes. Helps promote negative splits. 💪🏼
Oh that’s nice trick
Very helpful. I had been doing an extremely limited warm-up, but followed this video in February and improved from 23:06 last year to 22:29. Did the warm-up routine again 2 days ago at Parkrun and ran a lifetime PB of 21:39! I'm 52 and was chasing a PB from 1992 😀
Wow, good job
loving the person at 6:52
Novice runner here. Started real running 5 months ago (Oct 2022).
My milestones:
5k after 4 months at pace of 5:44/km
10k after 5 months at a pace of 5:57/km
I'm thrilled to try out your tips. Thanks!
Greetings from Nigeria 🇳🇬
Hi Nick! Glad we can help 😁 Let us know how you find the workout!
Just finished my 8k + 4×100m strides. Truly one of my favorite workouts.
Fantastic content! Such great advice. Learnt a lot about prepping for the race by watching. I haven't paid enough attention to the warm up in the past, but this will help!!
Nice one Andy, I will certainly use these tips and tricks over the coming weeks. Long to mid distance runs are my favourite. Keeps me nice and steady
I really appreacaite your informed opinion and the routines are a great little helper, thanks.
Knowing your pace is so important. And I'm hopeless at it. I recently did a 10k race where I really wanted a significant PB and to get under 50 minutes. I knew I could get close. My previous PB the week before was 51:10 and that was hilly. But I had no idea how fast I could go. In the end I decided to go off "too fast" and see what happened. As it was, I actually managed to maintain that pace or thereabouts for the whole run and ended in 47:55. In other words, I'd been going off too slowly in previous runs.
My favourite weekly run is the midweek club run where we do an hour in a given pace band. I love that I can join a group that really pushes me on pace and be forced to maintain that pace for an hour. And the company's fun as well.
Thanks for that video! You've shown me where I'm going wrong. Warm-ups and strides on the menu for my next run!
Great tips Andy and extremely well presented!
What a great video. Simple yet quite clear and useful. Will try out those pre-race warmups. Hopefully it will help me knock the 4 seconds I need to finally go sub 19 min, and I can go back to "slower" marathon training.
Amazing stuff. Enjoy the snow!!
Great helpful content. Thank you. I have been achieving a series of PBS but have reached a plateau that I want to get through. Hopefully these tips will help. Thank you
I liked so much of this channels. Great.
My long run is my favourite usually on a Sunday & I always try give myself Monday as a rest day. Love my long run to catch up on my podcasts ❤
You convinced me to add strides into my plan, thanks Andy
This was a really helpful video. This June I will have been running "seriously" for 1 year and I'm returning to my very first timed race as a bit of a bookend to my first running year. I finished the 5K last year in 27:51 and my absolute A1 goal to see the 12 months out is to get under 20. My PB is now 21:31 but sub-20 still feels so far away!
Thanks for all the videos you upload as a channel, they've always been informative and entertaining in equal measure.
Wow this is already such an amazing progression! And congratulations for the consistency, you've got this 🎉❤️✨👏
That's a fantastic improvement already! Wow. All the best for sub-20 - sure you can do it!
Hi Andy, great tips, don't forget the warm down and stretches after the race or training. Carbon plated shoes are great, they enabled me to knock chunks off my Park Run times.
All good tips Andy! I've gotten a nice boost by getting my first pair of carbon-plated shoes. What a difference. I also agree -- a solid warm-up is key to getting off to a good start. Also, don't go out too fast and ease into the 5K pace. You have to get there, but for me, I usually like to take the first quarter mile or so to get there. Favorite workout for me - kind of depends. I love them all but lately I've gotten a lot of satisfaction out of the harder session or simply an easy run followed by some strides.
Great practical advice! I think I like progressive runs and progressive intervals of various types best, because it's nice to see the pace increasing.
Excellent informative video.
For many people, Saturday would not be a rest day as they would do a parkrun so maybe a schedule to accommodate this
Thanks Andy.
Just what I need for my Parkruns.
I did think that 'warm ups' would tire me for a 5k. (I'm over 60) but maybe I do need to do this. 👍
me too! esp running as a warmup
And me! At 64 I know I REALLY need to warm up properly and yet somehow I never give myself time...
@@clairetwinny
Yes, you must find the time.
Even if it's just five minutes. 👍
Same lol, I always thought that running before a race would just burn me out sooner. But I can see how a nice jog to warm up the muscles could help. I used to be stuck in the mindset that I had to always run fast every time I ran, having nice slow runs is a new concept I'm forcing myself to do lol.
Great video. My favourite run is a fartlek run. Fartlek is where you run faster between alternate lampposts - and you decide what fast is and how many lampposts to do it for. You can use trees or any other marker. The reason I love this is if I am tired or sore I may only do it for the last part of the run. If I want hill work I may only do fartlek on the hilly bits etc. I love the randomness of this run. I like the idea of strides - I will use them as part of my fartlek runs and see how they go.
Brilliant tips
My favourite run is my 5km Park Run at Barry Curtis in Auckland. I am really keen watching these 5km run videos helping me to get inspired again for running. I’ve dropped just over a minute per km in the past 2 months watching these videos now at 5:15 per km pace. I want to crack 22 minutes this year
Great parkrun, probably my favourite Auckland one
As currently a 17:00-17:10 5k runner my staple workout is a 5 mile tempo at 5:55-6:00 per mile, improving lactic offset has been crucial for me and makes race pace feel a lot more comfortable for most of the race
My favourite session of the week ATM is 11 x 30 sec hard (strides, I guess) with 2 min 30 jog recovery. At 62 years of age, I find doing 5 x 1k repeats a bit tough on the old body. Happy with my 23:57 parkrun today, but reckon I can get back to 22:30 once I shift another 7-8kg. Love your work!
Perfect timing, I'm going for a PB at parkrun this weekend! 😃
me too, good luck
I have only been running for a few months. I started with the NHS C25K and now pretty much just do 5k's with some shorter 3k faster pace runs. I will start to incorporate longer, slower runs too though to improve my speed and the ease of the 5k distance. My time has been improving but these tips are great and should help me.
I love my log run, because it's something I can slowly settle into and there's no huge pressure on pace.
And call my sadistic but I also love hill work because it's based on effort rather than a specific (and often torturous) pace to hit for interval training.
I am similar...long runs and hills. Long runs for endurance and hills for strength. I am now focusing on intervals.
I'm fortunate to live close to the Anderton Boat Lift in Cheshire. My favourite run takes me past this amazing structure and around the local nature park, river and canal. I do this run pretty much four times per week, every week and have done for the past seven years. I never get bored because every time is different.
Interval session is my favourite run of the week because of the variety in paces.
Love my interval runs.
I love my track workouts. 🏃♀
Started working with a coach and have now had strides regularly in my sessions, first I dreaded them, but actually now I love that little kick of speed at the end, a nice reminder too that there is almost always something left in the tank. Still prefer my long runs though!
All great info! Winters in AK aren’t conducive to regular running, but I do need to get in the habit of getting a proper warm up. I sadly and admittedly don’t do it habitually.
My best tip for cold winter runs was doing the warmup while still inside... Changed my life ;)
Hey Running channel, love the vids. Could you send a month long, or just the training plans since I want to have a regime since I'm new
We’ve been running strides at group training- cones set up at 20 or so yards each, start med. speed, speed up at each cone until you’re at nearly top speed for 5 cones, turn around jog/walk back, repeat 4-5 times after our long group run. It makes me feel powerful after a long run and I’ve seen an improvement in my distance training where I used to feel unable to pick it up at the end.
I love strides as a great way to keep my high speed systems just ticking over, without the longer recovery times of more specific interval sessions.
I am just picking running up again after 20 years and OUCH!!!!! Why are you guys so smiley when you run!! Lol. Did my first 5k tonight.
Volume is king for me in races. I always like to get in a few 5k and 10k races while in a marathon block and the results are amazing 😉
Liked it!!!
Nice video😊
The long run is my favorite run
Yes i also love to test my self
Great!!!!!!
Favourite run. Parkrun, 2nd favourite is Tuesday speed work
Hi :) thank you for the video. Between each set of strides, how long do you rest/recover for between them please? 1 min? 30 secs? Another 100m?
My favourite run of the week is threshold road sessions which I do on a thursday
After 18 years of running I realised that distance is not what I'm looking for, I want to be faster. So I started training for a sub45 10 km and I love interval training, never did these before but I feel my running form is way better when I'm fast and I really enjoy it.
Progression run is my favorite
Well I did this warm up at this mornings park run and started out amazing but gassed out at 3km but still had a much better run
Training for a half right now, but did 3x 3K @ Threshold (2 mins float recovery) today 😅
For a 5K I'd recommend 5-6x 1K @ target pace or as close as you can manage keeping them as even as possible with 2 mins float recovery. I only do these once a week for maybe 5/6 weeks. After that do a different workout as your body get used to it and it's a case of diminishing returns.
Only just found this channel. It’s great to see advice delivered in an easy to digest way by a legitimate elite runner! Do you have a Half Marathon plan available?
They do on their website!
@@katerly5340 Nope. No Half plans that I can see. Only 5k, 10k and Full Marathon.
I run with my dogs, fortunately/unfortunately I have to take regular breaks because the dogs need to mark some territory, and I have to do some scooping! Maybe I should just do Fartleks!
🤣
Better than dog poop lecking lol
fuck that. never let your dogs stop you!
No discipline
My dog doesn’t scent mark when I’m around because it knows I’m the daddy. You shouldn’t be allowed to have dogs.
How much time between warm up and race start? please😀
What about the pace suggestions in Garmin Fenix?
Since the VO2Max is pretty accurate, would that apply to the rest of the metrics?
Hi Andrew
I’m working my way through your tutorials and I’m really enjoying them and excited about incorporating your suggestions into my training, until today I didn’t know what a “stride” was and don’t warm up or down, but I do pre-run before my Parkrun( 234 Parkruns).
I’m 63 and have a full-time job and run, work permitting 3 times a week, and a PB of 21.58 from last year, today I’m stuck on about 22.15. My problem is, (I think) I don’t know what pace I’m doing on the day, my question is, should I look at average pace or actual pace on my watch or don’t look at my watch at all?
Paul
I look at average pace frequently in the first mile, otherwise I tend to go out too fast.
Did a 10k today to improve my 5k times, as I need to improve my stamina and endurance levels. My legs got heavy after 4 miles and started to run out of energy; I still managed the 10k though.
I am currently in week 7/10 of using your 5K (4 days/10 weeks) training plan to hopefully get my 5K PB 🤞 but what I'm noticing is that my workout runs and 8K runs are just as long as my 60 minute long run. Is this ok?
The character who enters the frame on the left at 6:52... I thought this had become a Monty Python skit! It appears that they are going to blow by Andy in convincing fashion :)
No link in description to the plans mentioned
The answer to most of these types of videos (and questions) is: train.
Knowing HOW to train is key. Going out and running without a plan is great for health, but not conducive to peak performance.
It’s about training and strides
I warm up for the 4k by running a 1k 😉
funnily enough I went out today for the first time in some vaporflys that I got in the sales before Xmas (in the hope of getting a 5km PB at some point)...... and honestly my first impressions are that they didn't make any noticeable difference to my regular shoes. Maybe I just need to get used to them, or maybe I was just not in good form today?
You and mo’s 5k challenge ended 12 days ago
My best 5K time was just under 16 minutes. Andy talks like he's an old man and his Olympic days are long past, but I'm sure he can still run circles around me (especially considering I'm older than he is now). Keep up the good work Andy.
These 5k plans should never have a rest on parkrun day
I cant find the link to download the plan?
I've been trying to break past 22:00 for the longest time. I just cant seem to make it happen. Short of getting people to pace in an inverted V in front of me.
Just relax in your runs and listen to your body. I know that from own experience.
how to get rid of and avoid shin splints
I like a 1 mile warm up + 5 * Yasso 800s + cool down = 10k
Hi can u recommend for running kit? Thanks
What kind of running do you do? 😁
For t shirt n short pant I meant
Can somebody explain why he was much bent at knees when his feet touches grounds.
@ 6:50 Andy, I think that lady will beat you next time 😁
Can you do the ball between their backs 5K race
😂 Have you taken part?
Yes
Mine is my long run at weekend
I like a 3-5 X 1 mile or 9-10 X 800 m. Strides!
Mile repeat gang 🤜🤛🦿
I love long runs like 12k-18k
Where can i download the training week plan?
On our website 😁
Volume runs for me .
You forgot your running partner at 6:51...
that sounds exactly like an overuse injury recipe for your clients :))) what century do you live in? :)) we have 80/20 for almost one hundred years already :))
youve long legs andy ! this helps, im a shortie :(
I'm a trail runner, and my favorite run is doing a small mountain loop comfortably hard. I don't look at the watch, or worry about HR. It's a harder effort, yet pressure free.
Long runs anything over 5 miles
whats so good about carbon plates? scientifically, how do they work
As for me so far only 3 to 4 km
It’s all not about the shoes? Wtf is with that thumbnail?
@@quetzalcoatl9162 yeah but that implies that “it’s all not about the shoes” would make sense in a sentence.
@@quetzalcoatl9162 you’re missing my point. The implication is that the ORIGINAL sentence was “it’s all not about the shoes.” Which makes zero sense.
Great video, but Andy is talking really fast, not like in his other presentations. Too much coffee?
Go on a diet and cut excess fhat 😁.