How To Run A Faster 5k
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- čas přidán 30. 05. 2024
- Want to run a faster 5k? Here are 6 tips on how to do exactly that...
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#hybridathlete #running #parkrun - Sport
My strategy was to run a marathon. After that I went from a 27:03 5k to a 24:36 on the same course. The marathon taught me that when I thought I was tired, I wasn't tired.
Indeed! Biggest mistake people make, when your brain says you’re dead tired and you need to stop, your body probably still has about 80% left.
Doing a marathon with those times is just asking for injuries
@goodyeoman4534 what do you mean??
Here’s an old lady’s 5k advice:
1. Build your base. Increase volume, whether by time or mileage to 4-5 days per week, 45-60 minutes of quality running.
2. Add speed work: 200s, 400s, 10 -20 minute hard tempo runs.
3. Don’t do anything today that stops you from running tomorrow(ie, you can’t build volume or do speed work if you’re injured).
4. Run a 1.5 mile or 2.5k time trial 3 weeks before race. Add :20-:25 per mile for 5k race.
5. Pick a flat course!😂
Great points here! Would only add that for some newer runners/those coming from a lifting background (as is often on this channel), just to be cautious with duration of time on feet when base building, given the ‘skill’ of running. So essentially… your point number 3 haha! Be cautious with it 🤌🏼
@@ferguscrawley95 yes! Less is always more in the long run!🤣
Can I pick your brains? I've a 3rd half marathon coming up. Running three times a week - long run, intervals/temp and then easy run. Best to swap out the easy run for greater intensity?
@@suranperera4620 ideally yes. But as you’re running 3x week, depends how soon your race is and your tolerance for more intensity. You don’t want to do too much if your race is just around the corner. Why not see how this 1/2 goes, then make changes afterwards?
@@kkouz45 That's sensible, half is around 6 weeks away - will see how it goes! Thank you!
Training with intent CLEARLY changed my performance while training. During the pandemic I trained for the sake of training, but the moment that I started to set clear goals my performance skyrocketed... Granted, I only could do stuff inside, but it was awesome for me :).
Great video, as always!
Have been chasing an official sub-20 minute 5km for years, I have done 19:48 in training but I have just signed up for a local race in 2 weeks time to try and prove it! :D great video, thank you!
Best of luck, go well 🫡
Get there early and towards the front! Have gotten stuck behind walkers at the front that threw off my pace. Missing sub 20 by seconds
How it go?
Did my first ever sprint Triathlon 2 weeks ago (partly because of your content!). Currently I'm training for a second Sprint Tri in September. Goal for next year is to start working on swimming (I can only breast swim and did only around 5 swimming sessions the whole year) to either cut off a good chunk of my sprint time or go for an olympic distance.
You are so right about signing up for events! Not only does it give purpose to training sessions. You can also be damn proud to take the challanges, no matter how good or bad you finish.
So I'm 12 and just got a PB of 21:50 and by the end of the year I'm aiming for under 21 so this video was a huge help
I'm a 57 year old 'powerlifter' who just recently got challenged by a fellow lifter to run a 5k.........I appreciate the general knowledge and thought process........thanks for posting!
czcams.com/video/FLrDghlNdsU/video.htmlsi=V_non90qYEgr3x45
A couple things that have helped me these past couple months is improving my discipline and consistency as well as what you’ve said in the video which is focusing on progression rather than an arbitrary number goal.
Loved the video, your sense of humour and style of delivery :)
This was awesome. I liked how you didn’t go over running tips but looking at everything from mindset, goals, expectations, weight training, and nutrition. This is the exact sort of hybrid advice I need.
Snagged a 1h27m49s half yesterday exactly a year after tearing my calf and 4 months after returning to running - a sub 18 minute 5k was next on my list, perfect timing!
Love your content Fergus!
Amazing to hear well done! Thank you, appreciate it 🫡
Great work! I just had a grade 2 tear of my calf 2 weeks ago, so this is hella motivating to hear
@SM-qk9dy Yeah mine was a grade 3, tore early August. Pretty much gave up after that (took about 6-8 weeks to heal but all motivation went). Started again on April 1st, took things a bit slower, listened to my body and here we are. Ironically, my tear happened 11.5 miles into my last long run and it was on pace to be just under 1h30m, never thought I'd get back to that pace. Just listen to your body and don't jump back in at the deep end, I've also started adding much more single leg/unilateral work in for my leg workouts to find and work on weaknesses. Hoping for a quick recovery for you!
@@SM-qk9dy oh, and thank you very much!!
@@EffigyXBL Thanks so much for sharing the specifics! That's really awesome to hear in re to time frames. Proud of you for coming back despite giving up early on mate. I'll keep your experience in mind when I'm feeling unmotivated w rehab :)
Love your content so much!
I managed to get a 19.25 5km I did this from being at rock bottom using the wrong things such as alcohol to mask my problems then running made be change my life and achieving a sub 20 will forever fill me with a sense of achievement and great video self progress though is the most important thing for sure
Great video! This has inspired me to really star planning when and where and how I will run. I'm planning on trying to run faster bc I just ran a 5k recently and I just want to improve.
Just found your channel - enjoyed the video, subscribed! Signed up for a 3rd half in September and 10km in October - will see how it goes!
I'm currently training for a half marathon! My first race in over a decade. It's a trail run that I'm excited about and it's a distance I have not done before. I love that one of the points you raised was the social aspect of training! I love my runs with my friends (even when they're off the training plan!) and I adore an online community I've found that has helped support me and encourage me and also just been a space to gab about the fitness things that I'm passionate about. I think this aspect of training and goal-setting can be really overlooked. Cheers!
Best of luck mate! I know you can do it!
A half marathon is too much too soon for a beginner
This is one of the wisest videos I have ever watched on any subject at all.
I've been Running for just over 3 years, signed up for my 1st ever Marathon in February 2024 in Malta 🇲🇹 Putting in the work now to hopefully achieve that finish line! Really enjoy your content 👏🏽
How did you get on??
Awesome video 👍
Nice video. I find running to effort and length of time running very effective (speed/distance take care of themselves). Have been doing specific strength training once a week and it has really helped me jump up a level from sub-20 5km to sub-18 5km. Also definitely helps avoid injuries. Consistency (and patience!) definitely pay off!
I have got some skin in the game and entered my first ever 5k race in December :) and also following a couch to 5k program aiming to run at my fastest and joined a park 5k run group
This advice helped me speed up my 5k, which in turn helped me run a 1/2 marathon distance for the first time ever (I only planned to run 10 miles). Thank you. I documented some of the ups and downs in my latest video
always wanted to do a half marathon. got derailed in 2020. wanted to run somewhere pretty so I signed up for the waikiki half in April 2024. going to try and do it fast...ish😁
You are a beast dude. Biggest thing for me is your call on consistency. Absolutely number 1 priority for anyone trying to change. Really great vid, but if viewers want to actually change, then listen to this shit and do something about it.
Editing on point!
Spent a lot of time in soccer and tennis growing up. Went into firefighting. Endurance was my best friend. I had some physical issues that have really been painful. I stopped letting it hinder me.
Rain our local Bridge Run and was under 30 minutes at 29:58. It was amazing and felt great! I just ran 8k today, and I realized I could go further and not feel tired.
My piece of advice: dont compare yourself to others. You can do it. You can push yourself. There will be people better than you and worse than you. And if your brain says stop, your body can keep going. Soon, you will realize that it is a mind game.
The best thing about this video is the night before I'd searched this exact topic in CZcams. Then I woke up to it the next day
Subscribed based on the great intro. Great content and good advice.
Nice video!
What's the point of doing anything if you can't physically push people over?
😁
Will be running a 5k in 4 weeks. Going to see where I am at but committing myself to this process to see where I am at. Thank you for this video and love your content Fergus.
Signed up to a standard triathlon because of your motivation in this video. Thanks Fergus!
Brilliant, well done and good luck!
Just entered the Manchester Marathon, was avoiding doing it but decided it’s the target I need!
5:00 got me laughing so keep the good work, Mr Comedy.
This video is relevant to my interests!
Love seeing your focus at the moment my man!
Not signed up for anything on the back of this video (yet) but did my first 5k at 36 minutes last week (only hit 5k a couple of times up till then. Hyrox Manchester doubles is next but a load of parkruns and slower runs in the meantime along with the regular HIIT sessions at the gym. Love the mix of content on your channel.
Not bad for the first time. I bet you’ll take the time down drastically in the future
Thanks for that. I recently completed C25K and I can now manage the ParkRun in under 30 mins (just) (most of the time). I find MAF running really helps me. Not sure what my next goal is. I’m knocking on a bit now, but rather fancy having a crack at a half marathon next year.
Would you say doing the C25K was consistent progression? I'm doing it currently as I'm basically transitioning from powerlifting to running and it's very difficult currently as my cardio sucks. I'm on week 2 and I'm just worried as I looked at th future weeks and the jumps start to seem quite big
In an effort to get serious with running I may have overreached somewhat and signed up for Race to the Stones 100k ultra next year. Time to sign up for Omnia! Maybe somewhere along the way I'll be able to break a sub 30 min 5k...
I think you missed a point…
Don’t make it a chore!
It’s supposed to be enjoyable. The moment it becomes a chore that you “must“ do, is the moment motivation and momentum start to decline and anxiety increases. I have experienced this, and it took a lot of “effort” to change my mindset back from “I don’t want to, but I have to” to “yeah! Let’s go!”
Problem with me is that I hate long slow runs, I find them incredibly boring, but I love short really hard runs. I love the hurt.
Fergus Crowley from supernatural 🤣 nice channel and video mate
Please show a full video of your 5 k?
I've got to finally break a 20 minute 5k, heading to the local park run this summer!
Yess parkrun is amazing
Hi Fergus, if you could only run twice a week to get fit what sessions would you do? Thanks
Just for heads up. Your link for training plans seems to leading one to the wrong URL.
You're a funny and smart lad mate
I am 44 years ( 6'6 tall ) and my PR now is 22:47 ( and I did not even try hard lol ) I hope I will do this year under 20 min.
Brilliant editing😅 signed up for my first full marathon at end of October, Spartan beast ocr 2 weeks before💪🏼
I liked this because of the don't try and run before you walk pun.
There were so many little editing gems in this video 😂 THEY DONT KNOW ME SON
WHOS GONNA CARRY THE BOATS😂
@@LMACKKAND THE LOGSSSS
Why the G is everywhere ?
@@LeDiamondDogG for Goggins
@@LMACKK😊😊😊
Wondering if you have any program for middle distance training (800m-5000m) + strength (SBD)
Self progress is huge. If you’re constantly comparing yourself to others or having a goal that takes a long time to get to youll be miserable in the process of chasing your goal. Wish everyone a good day!
10:52 "the man who loves to walk will always walk further than the man who loves the destination"
Would have been nice to actually see a breakdown of your training plan, from week to week, to get to below 20mins
That's what I always come to these types of videos to see but instead they throw generalized over spoken about ideas about it.
I’ve hit my peak this year (17:59 5km, 38 10km, 1.26 hm), I have an Achilles injury now but can run easy…is just doing loads of base training just maintaining or could I expect to accumulate long term adaptations and improvements that would see me at a stronger level once I can add the specific speed work back in?
I’m 36, 6’4” 106kg and run my pb last week. Ran a 20:28. I reckon with a better route I can get into the 19s. Wish me luck 😬
This is fantastic.
I am in the middle of half marathon training but I am doing a 5km race this Sunday. Hoping for a pr of 23 minutes
Signed up for a marathon in may next 2024... and a 20 miler in march 2024.... you said send it...
My timing is 30 min.
Could you please give me a training program.
Hope you can ....
Signed up for my first marathon which is in November. Will be 54 at the time
Awesome, best of luck with your training!
@@ferguscrawley95 Thank you. Always enjoy your videos
At my first 5k I got 24 mins and my 2nd it was 23 but I want to get it under 21mins but it's so HARD
Just signed up to Ironman Wales for next September 😬
I'm working on the constant feel good pace my running seems to be all over I see all the relaxed runners wondering if I can get some of that lol
Do you also run in barefoot shoes? Or you just use it sometimes?
just ran a 59 minute 5k, was going for 1 hour slow run but when i saw that my pace was enough for 3 miles, i ran faster on each mile. Ask me again in a year to see where I'm at. 100 pounds ago, in highschool, I went from not being able to run a mile to 15 min as my first mile. Then to a 26 minute 5k as a novice runner. I'm way heavier and so much less fit than then, so here we go.
where you at now
Just signed up for a 1/2 marathon
As an apple watch right wrist garmin epix left wrist user, explain to me the whoop band garmin combo for me?
czcams.com/video/l7t4KFdkWZw/video.html
Classic british humility every time you do the air quotes around “hybrid athlete” haha. Quality
@@justinthaim8879 Me too. But we aren't going to be elite athletes anyway. That's for genetic outliers who work hard. The next best thing is experience everything.
@@justinthaim8879 Nothing to do with PEDs here. Yes some people in the space use PEDs (Nick Bare, Alex Viada), but Fergus isn't insane at both. As he has said, he will never have an elite 5k because of the extra mass. And his lifts are great, but not astronomical. All within the realm of reason.
Loool I just did a 24:14 and was buzzing
Doing my first 5k in 2 weeks
I’m at 21:00 on my last 5k at 215lbs and like 15-17 percent bf.
I think I keep running and cut to like 190 I can be under 20
500lb DL + sub-20 5k is seriously impressive
Last year when i didnt really run i done a 5k in 19.21. I started doing more runs, cycles and gym workouts and have got down to a 17.54.
Good stuff to consider thanks
🫡
would rucking improve a faster 5k? if so which one of the 3 categories would it fall into?
Not specifically no, rucking makes you better at rucking.
It could add to your cardio base if you are keeping a zone 2 heart rate, and could strengthen joints and tendons to make you more resiliant in running, but that said as 'similar' as it is not a lot translates directly.
I am 15 and can run 2k in 6:07 and 4k in 13:59-14:12, are these good times? Never timed 5k before, and I would like to start training for marathon distances. I would also like to know if the Nike Vaporfly's are worth purchasing. Any tips and tricks would be appreciated.
no
@@indiging8330 No what? No my times aren’t good? I actually beat my PB the other day and got 6:02 for 2K
DOn't listen to him 3.01 for a kilometer is great i think you'd probably get around 17-18 minutes in 5k which is outstanding lol. I mean i'm only 12 and running a 21.50 so yeah im a far way off you good luck with ur running
@@Hellooooio good luck to you too. You are already doing great for your age. Hope you become great and successful one day. Best of luck.
Currently working on running a 5k below 28 minutes again.
Best of luck!
I have t autism would you help i do 5 km at 19 minutes
currently training for a sub 20 min 5k and a sub 40 min 10k. hoping one leads to the other (10k is the priority)
Awesome, best of luck!
If sub 40 10k is your goal then focus more on the 10k. The 5k will slightly hold you back.
I remember my first time hitting a 42 min 10k. I had a 5k PR with 20:52. Then a month later I ran the 5k and got my sub 20.
Focus on the 10k.
You will make it.
I'm currently working on getting my mileage back up over 10k from some old injuries that have made distance hard (rebuilding the muscles) . I know once my legs will let me do good distance the time will come pretty quickly.
I was running low 40 min for 10k as a teenage (almost 20 years ago) and the goals is to be a sub 40 min 10k by the time I'm 40
@alexirving2173 nice!! I have same exact goal. I just turned 40 and am hoping to make sub 40 before i turn 41.
I was going to do it last year, but i had a foot surgery that put me behind.
Hah, got the same goal and also coming back from injuries. Will be lucky to do
My goal is to Comp bench 405 and run a 18min 5K in the same day under 195lb body weight, I’ve got till November lol
About to commit to a 5k
I like the Achor Man reference...1001,1002,1003...
Had to be done 🫡
Atlas Stone Jokes aside, I want to program Sandbag Squats in after my runs….
As a powerlifter, I think everything - and I mean EVERYTHING - connected to strength training is a hindrance to running. EEEVEEERYYYYYTHIIIIIING.
Hahaha love the intro
😂😂😂
80/20(80% zone 2, 20% zone 3-5) is what a lot of professional runners and cyclists do as well.
Nashville St Pattys 5K babyyy
I’m just trying to run a sub 35 min 5k 😢
Great little jokes on the way 😆
20 minute 5k for Marine Officer preparation goal
What are you running from? Always try running off the roads where motor vehicles and cyclists travel. Runners & walkers please be as courteous and considerate as possible and move as far as possible to the side to avoid accidents with oncoming cyclists. Especially important on roads with motor vehicles.
i can complete 2.25 in 29:30 so bad I had to twice my speed
Finally a good runner who isn’t skin and bones
Training for an Ironman 70.3 in Stafford 2024
This was basically just a protein ad plus "have a plan" by buying it
cph marathon 2024 may 5th
My fastest 5k was 27 min 😔
I'd rather kick a kid vs a senior, if, IF i have other choice down a hallway 😂😂🤣
Since you are 205 pounds you cant run 15 min 5k? Weight matters more than endurance then. Trying to reduce the physical work to increase average speed from finite and measurable energy output. It seems shallow a little (that its physics not hard-work, passion or special training). But at least with muscle you would look alot better than other skinny runners.
I ran 5k at 19:36