How to Run a Sub 15 Minute 5K | Interview
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- čas přidán 12. 09. 2024
- How to run a sub 15 minute 5K - practical tips and training advice for anyone looking to better their time, whether a new or seasoned runner!
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The best part was this video was 4:50 which is the mile pace for a 15 flat 5k
Wow as much as I would like to say that was intentional it wasn't, but perhaps subconsciously done :-)
So the suggestion seems to be that watching this video three times while running the 5K will help you pace.
Well is says 4:49 now so its just under 15 min 5k pace which is the video.
Can I just point out, that thats 20 Km/h speed. At marathon distance thats 02:02:59. Eliud went faster than this, for eight times as long.
Ok
lol, thanks for shitting all over this video. But no joke, Eluid is amazing.
Though of the same thing!!😂😂 That's insane
And I can barely run a sub 25 minute 5k
Yeah that's just inhuman to be fair. Insanity
20 minute warm up jog lol. That's my workout
fuze59 🤣🤣🤣
Hahhahahahahaahhaha
I'm 41, and I did my first 5 km in 24 min 50 seconds last week.
Sprained my ankle on a 12 km in the ice and the snow
I will be out for about 5 day.
Lost 30 pounds in the last two years, running 25 - 35 k a week for the past year.
Still have 20 more pounds to go.
Great progress Greg, I hope your ankle has cleared up well. Make sure your stride is moving well and propioception is good. Good luck on your running journey :-)
Harry Runs Thanks. Ankle is 90% but it is now -30 C, breaking out the treadmill.
Question on how to get faster.
Background: My town and the local towns around have 5 k races attached to the town summer fairs. Last year I won my first race in 20+ years. Felt good beating the teens and 20 somethings. (It was close!)
I want to repeat in 2017. Looking for some tips to increase speed.
My routine looks like this:
Sunday 10 km
Monday 5 km
Tue - off
Wed - Reffing Hockey (1.5 hour skating)
Thurs - Floor Hockey (I get more sweaty than any other thing I do)
Friday - 7- 8 km
Saturday - Brisk walk 5 km
Is there anything you see that would drop my 5 k speed down more?
Thanks.
Greg Wiens It seems as though you only do straight run, which you should definitely keep doing, but to speed up pace I would recommend tempo runs and intervals(if one of those straight runs is a tempo then forget I mentioned it). I would probably place the interval of Monday since you have Tuesday off. Intervals could be 400m, 800m, 1000m or a mile. You would do however many interval would cover 5k. For example, 12 400m intervals. Figuring out rest time in between intervals is different person to person. If you do take up intervals, do not become stationary during recovering between intervals(light jog). Also, intervals should be fast; if your 5k time is 24 mins, run the mile interval at about 7 mins with maybe 3-3:30 mins of recovery. Sorry this was long but I hope it helped!
Alec McKay I will try it! Unfortunately the winter did end up coming to Saskatchewan. It was a high of -22 today and -40 with wind. I ended up running only 4km today.
I will try again tomorrow, the wind is suppose to die down.
Oh, and the lakes all froze over here smooth this year, if the wind is down I might just go for a 16-20 km ice skate at - 25 tomorrow.
Up for a new challenge? ;)
Logan Ankle is 95%.
Yesterday was -33 C and a bad breeze, still got in a 6.25 km, but my time was terrible - 36 minutes.
Today was better, only -18 C and No Wind! What a blessing! I just finished 8 km in 43 min.
My goal is sub 30 lol
+Erin just halve everything he said apart from the pace
+The Vegan Runner That's it, all of the info can be applied to anyone at any end of the scale with good results, just keep in mind your goal pace. You'll get there +Erin
I have a question can I break 5 minutes mile with a 4:45 1500m? My mile is 5:14 and I am 19 years old. Also is 17 minutes 5km impossible ? My 8 time is 29:25
Yeah if you're as young as you are there's plenty of speed to come. With a 4.45 1500m I would say you'll be in a bout 5.08ish shape at the moment for the mile. Anything is possible though, a 17.40 5km is there right now, going off your times. But try implementing some interval work (I'm sure you already do if your racing 1500m), just stay consistent, use every run easy or hard to be mindful of your form and efficiency, eat well, recovery well and the times will come! You'll surpase sub 5min mile and sub 17. Just stick at it.
Oh yeah Saturday I did a workout of 1 set of 800m in 2:30 rest 4 minutes 1200m in 4:03 rest 3 minutes 400m in 75 seconds rest 5 mins 400m in 75 seconds rest 5 mins 1200m in 4:07.
I did a 10km road race last week in 38:14 for the first time I never ran a 10km before.
Do I have a shot breaking 5 in the mile?
I love how people are always wanting to know running "secrets". What they eat, how they train, special foods perhaps. There is no any one food or trick that MAGICALLY MAKES YOU FASTER. Here's the secret work HARD. For a LONG time
Like how Long?
Three years ago, I ran a 5000m PB of 15:00.1, still chasing that sub-15 to this day! This is a good video: I must add that maintaining that sort of level as an amateur runner with a full-time job on the side is an extremely difficult endeavour and involves a lot of sacrifices. It can be done though!
how old are you ?
Did you finally get it?
@@gianpaolozanconato3865I’m not the person you asked, but I’m 33 - the fastest I’ve ever been was an 18 minute 5k at 20 years old with very very little effort or training.
I will be training for this sub 15 for the next year and I’m starting at a point of being 40 lbs over my ideal weight (I’m obese) and 60 lbs over when I did the 18 minute.
I’m 6’0, white, have a bowed chest - good for oxygen.
As of 1 week my pace is 2 mi at 24 minutes with 3% grade on a treadmill. (~36 minutes but over achieving with the incline)
I’ll be back in a month, 6 months and 1 year with updates if you care.
@@SirBearingtonSupporterseems you chickened out. Chickenshit all talk no game 😂😂😂
was 13 seconds in before I realised he was speaking English!
Step 1. Have a VO2 max that 99% of the population doesn't have.
Step 2. Have a body type that 80% of the population doesn't have.
Step 3. Have the leg speed to pull it off.
Step 4. Train like a fiend.
Step 5. Have the physical stamina to train like a fiend without destroying your body first.
AvgDude Well...
1. Vo2 Max naturally increases when you train since nobody is born with top 1% Vo2 Max.
2. Genetics definately do have a role, but honestly, with enough work, practically any male would be able to go sub 15.
3. Leg speed builds up with practice.
4. Yes
5. Yes
Number 2 ... nope the small body required for a sub 15 time is much smaller than that of 20% of modern population. Can be simply controlled with diet though.
Number 5 ... simply eat an anti-inflammatory diet, do mobility work and myofascial relase , smart programming.
mate i'm telling you now that practically any male can not run a sub 15 lol, there are so many factors that go into running that sort of time, Genetics, consistency and an incredible mindset are the main 3, if just hard work was enough you'd see sub 15 be far more common place than it actually is
if more people cared about going sub 15, more people would. An unbelievable work ethic over many thousands of hours with a smart diet and training program will carry the average person probably to the current 98-99th percentile of current performance. Genetics are given way too large a responsibility and it simply doesnt add up.
Genetics show their true effects in elite events where the miniscule extra gains are compounded over thousands of hours, so sure if we're talking sub 13 then not everyone can do that. But hypothetically speaking, almost any male has the potential to run sub-15 if it was his main goal.
I think nearly every male can go below 15 minutes with mostly easy and consistent training. If you look at an elite athlete they only have 1-3 hard sessions a week and the rest of their runs are easy recovery runs.
It's all about pain. How you handle extreme amounts of pain.
James Ambrocio correction: dedication*
WickedxxPlayz Both
hence why my friends don't like long distance
If you're fit enough to do it it won't be complete agony. You'll suffer yes but as another poster said. If it seems unbearable then you should stop before you do damage.
Strengh training
Step 1: get chased by a golf cart going at a 15 minute 5k pase
Step2: Don’t get run over
Instructions unclear: I now have tyre tracks on my back and head
People like you that can do this inspire me because it reminds me everyone is human and nothing is impossible. In training right now for a sub 17 min 5k. Yesterday I ran a 17.09.23 , so I'm not too far off. But running 10 seconds faster is what might make or break me.
did you accomplish it?
I love running. I'm trying to run a sub 20 min 5k. I'm getting close!
I've manged 21:26 V40-44 so far, that's taken quite a lot of work. I take my hat off to any sub 15:00 runner, that just seems incredible to me.
trust me age is just number am22 and I run 19:45 purkrun in South Africa I came 8th position that race the winner was 50-54 his age and he run 18minut
Some 50 year olds are beasts!!!
@@brandtscholar1519 all you do is to believe what you do and have a desire
and I'm over here just working on being able to run the whole 5k without stopping...
lmao
Exactly what I've been looking for. I found that when I took 30 to 60 second rests at various points of a 5K, my time was much better than when I jogged the whole thing constantly. I was surprised, but I figured it was the tempo of my refreshed jogging. I'm still trying to get below 30 and to sub 25 ultimately. This video will help me a lot.
Fantastic, that is it exactly. Just stay consistent and positive with your running, the results will follow if you give yourself time. Eat, rest, hydrate well and enjoy your runs. Keep it fun. Good luck with your future running goals, I'm sure you will get there! Subscribe for more tips and advice. Happy running !
Just curious, but on running shoes, do you recommend more cushioning for sprints? I have improved my sprinting a lot (though not my jogging!), yet my trainers are rather minimal. I felt that the extra power in my sprinting caused some strain on my feet. What do you advise, as the notion of different shoes for jogging versus sprinting occurred to me? Thanks!
Obviously running on softer surfaces: running track, grass etc will be more forgiving on your feet for the sprints. But the extra workload will be there as you build up pace and speed so some strain will occur, as will the increased force with each foot strike. I always recommend a reasonable level of cushioning in shoes. Nothing crazy but enough to absorb any uncomfortable level of impact.
Wow, I'm still working on beating 20 mins for 5km, can't imagine sub 15 min. Amazing to see what you're up to, much more exotic than courier work in Cardiff!!
You'll get there Oliver! Courier work was great fun, if not wet and cold for much of the time. Hope your well!
Thank you Harry for the tips! With your help i improved my 5k personal record with 33 seconds to 15:32!
Wow super work Dirk!
Another 33 and you’ll be sub 15
Thanks for the tips. I haven't incorporated drills like this yet, I usually just run and push myself from time to time. My best 5K is 20:19. I think if I train like this I could get sub 19 for sure. My goal is sub 17 one day.
+Natural Nicktrition Great yeah for sure implementing any of these tips will definitely make you a stronger runner as long as you make sure you lay out a proper training program and find the right balance between building yourself up and not over training. keep at it and you'll get sub 17 sooner than you could imagine!
+Harry Runs thanks again!
Thanks so much for this! Will apply it to sub 17 (as soon as I hit the sub 18) =]
+Timothy Ⓥ You'll be there in no time, just remember where you were at this time last year and all those CRs you've been crushing since!
Now what I really want to know is how to run a sub 12:37 5k.
Steroids
Become Rudisha, but 1 better.
Peter Geras you mean Bekele.
TheSilentRoar Could Bekele do a 12:30 5K you reckon. He is a beast anyway....
@Joshua Edwards false . 1258 American record recently
Wow, wasn’t expecting DR when I clicked this
Just ran my first 5k in 18 years today, placed 3rd in my age group 35-40, 19th overall. Time of 20 min 41 seconds, good start for training for only 1.5 months. 18 years ago best time was 18 min 4sec. Trying to get back to that time.
Wow great start for sure Nathan! Good luck bettering your younger self, show him what you can do ;-)
Makes it sound easy... I think I'll shoot for sub-20:00 first. Baby steps, you know.
My PR for 5k was and still 22:19, and i'm 40yrs old. and i feel like pheewww when i made it...truly pheeewwww
Currently 15 years old and run a 20:00 flat but only started 3 months ago( was in good shape anyway) I’ll keep you posted on what my time is next year
Also, oh yeah yeah
SHADOW MOUTH ORGANIST 19:10 cross country
SHADOW MOUTH ORGANIST currently training for a 5km road race in 4 weeks, last week in training I ran a 20 min 5km followed by a 3 min rest and then another 20 min 5km. All of this on a reasonably flat football pitch
Awesome video, great tips! Going to try a sub19 soon, I'd like to work my way down to at least sub 17 by the end of the year.
+Jason Fonger Keep up with the consistent running and throw in some sessions and it'll happen. If you pop back to CM at any point be more than happy to pace you!
Great vid, slick editing, good tips. Solid all round.
+Little Vegan Piggy Thanks Chris, keep up with your videos, you're creating great dialogue and discussion around it.
I am very nervous. I have never even watched or much less ran a 5k race. But this past year and a half I got into running to lose weight and lost about 40 pounds. This summer whenever we had summer football conditioning and strength training I excelled at the 1-2 mile runs we would do, to the point where I would beat all the seniors while I am a sophomore. The coach pointed me towards cross country and I have been doing daily training since. The only problem is that my school has a horrible XC coach, and he doesn’t do much for us. Also I am the fastest at my school meaning I am a sophomore on varsity. I have a meet in two days and was hoping I could get some last second advice
The idea is more you work hard is just going to bin the greatest inprovement made by a man who works most intelengently
Always love seeing the journey of other entrepreneurs, keep doing what you're doing! 🚀
Sub 15 is pretty impossible time for almost everyone but some very talented and hard training runner.
Got my 5k down to 21.51 last year but then got injury. Took it easy after that and lots of weights over the winter. Am now training again with miles going up every week and been doing a 2 mile race pace on Sunday and just got it under 14 min this week but legs are feeling it today. If the body holds up will get some miles in this week and start the hill runs and 400 m repeat soon. Love to get a sub 20 and at 47 do not think that is bad but getting that extra minute off is a lot harder than people think.
Yes getting those minutes off gets tougher and tougher as reach our current limit, but as you know it all comes down to consistency across our training and working hard at it. Sometimes taking a step back and taking a critical look at our training can help us find that missing link that makes all the difference. Good luck with your preparations and smash that PR! Stay healthy :-)
great video Harry
+Kev Richardson (run 5k faster) Thanks mate!
I am 14 and can do 5km in 18:10. I've only ever ran a 5km 4 times. I only play football (soccer). How much could I improve if I were to quit football and go athletics/run clubs?
My 5k best is 18.43. That was back in 2012. Then I got injured. All went to shit after that. I’m trying to build myself back up to it again. I’m on about 23.00 right now.
holy, thanks for the tips lads, did my 5k in 19.05 and planning to go under 18 in 3 months time, do-able.
They already did some research on this. You'll improve your time most by running more miles a week. If you are talented you will keep improving but if you are not, then improvement will plateau at 20-30 miles a week. (short)Intervals and (20min)tempo runs both improve your time, but less as mileage. One of each a week is enough. Plyometrics will also give some improvement. For the rest light weight shoes and experiment with starting faster or slower. (usually faster is better) Good luck!
This is my next goal. Im exicted to share my journey too for sub 15 min 5k. Thanks for this
I do think it helps to up mileage. I averaged 40-50 now and managed 15:54 when younger. I trained with a guy who did the same and did sub 15. I made some mistakes in training but to get sub 15 I'd have to have done doubles and upped mileage. I was pretty sure that guy would still have beat me though.
Anyone can improve a lot by training consistently and progressively harder. Most people in top 10 of a race are doing more training than those mid pack.
My tip long reps with shorter recoveries. Predictor session is 4 X 1 mile off 90 seconds.
My other tip do done sessions without deciding on pace before. Drop the hammer you only find out by getting up front in reps and really testing yourself. But temper hard sessions with easy runs.
It does not matter whether you are trying to go sub 30 or 15 look for progressive improvement and don't worry about how good you are compared to other people. Go sub 15 and you still get beat by someone, just run your best.
UKA qualified coach- endurance.
LMAO my 400m is 54 seconds so I would be nearly sprinting for this!! Hey I guess there's no reason I couldn't accomplish this. Right now my 5k is 22 minutes. But I'm just starting within the past few weeks.
Peryer Media if you are a woman, running under 15min for 5k will probably win you a national record.
Why do so many people have a problem with running on an empty stomach? 5k is short and I've personally done 10+ miles on an empty stomach without running out of energy. Our body has plenty of it
Great video! Some great tips. Could you make a video for noobs where to start and how much distance per week to avoid injuries etc?
+The Veganizer Great idea, I made a similar video recently czcams.com/video/k3Vdk5peA9U/video.html but will make some more on this topic.
You definetly need years of hard work to run under 15 minutes.
@joe caterman yep I think the same. Unless maybe you've been running since you were say 7 and you're now 24 and have had few injuries.
I’ve been relatively fit all my life. I didn’t take running seriously until lockdown. I’ve been clocking 30/50km a week. Today i got close to my first sub 20 5k. If I’d seen this vid earlier and implemented it into my regime a week ago I’m sure I would have got my sub 20.
Anyway all this is doable I don’t think we should set time limitations. Because we all have different levels of fitness/weight which are all key components that will effect how long it will take for us to hit our biological peak.
..,a few months ago I couldn’t run 2kms without gassing out. So yes it is indeed possible
I had a friend who never like ran ran since freshman year when he joined cross country and yea i would say he had talent , he ran a sub 20 has his freshman PR, and now runs sub 15 as a junior , he currently has to run regionals next week, his work ethic is amazing , he never stops running , consistency is key
Just got sub 20 at 14 years of age.
Hope to get under 19 by the end of the year and sub 15 is my end goal
Crazy how healthy Harley looks here I almost didnt recognize him
Thanks, some great tips! My pb is only 21:50 but I have only been doing park run since may. Going to see how close I can get to 19:59 now that I am fit after injury.
Sounds like a great goal, breaking sub 20 will feel incredible when you do it! Make sure you give yourself plenty of time and attention to recover correctly from your injury. Never rush back to fitness.
I just hit a pr of 14:37 this past spring. The man speaks the truth.
Top work Kevin!
Harry Runs Hey thanks a lot! Best of luck with everything 👍🏻
My best time for a 5k is 20:52
mines 20:57 i really want to break 20:00 minutes but I think its because I race a holmdel which is the 2nd hardest course in the country according to milessplit I beleive
Diego Marroquin you’re doing great you can definitely run sub 20 if you’re running 20:57 on a hard course. I run 19:40’s and when I ran in a really hard course for XC, I ran a 21 which is obviously really bad but yeah, you can definitely run sub 20 I believe in you!!!
Completed a 5 k yesterday evening in 18 mins , 52 seconds, and my shit took up 13 of those minutes.
Hoping to flush out a better time down the pipes for future bowel excursions.
I am nearly 44 years old and i ran a 5k in 16:45 3 weeks ago 😀
Holy hell man i hope i can get there one day
Bruh that's my time I jus got today I PRed from 17:41
Dang I ran that as a 13 year old, so that’s impressive for both of us. I’m 14 (sophomore) and now I’m running 15:40 so I think you can break 16:20 if you put in that work.
cheers guys! great tips! im aiming for sub 16 by the end of 2016
i'm slowly getting there
Slow and steady is the best way with running!
Really glad I found your channel through Durian Rider Harry! Really great information here
+JRogersTV Thanks! Good to have you here. Happy running!
34 years old. Ran 15.50 my first year running in 2011 since then I've ran 14.44 for 3miles in 2012. Quit for 4 years and been trying to come back just struggle with motivation, time and confidence. Am i too old to get to sub 15 i still have speed. I ran 5x 300m @ 38secs.
I do not think that without personal coach is real to run sub 15 or even sub 16. ) But... it is interesting to listen this opinion.
Im 13 years of age:
10k: 39:47
5k: 19:20
1600: 5:51
1500: 5:39
800: 2:27
400: 59.3
are these good times for a 13 yr old going to highschool? I am not sure
These are great consistent times across multiple disciplines! Enjoy your step up into High School and keep up the great results!
I'm 13 As Well
Parkrun/5K 18.06
3000M 9.53
1500 4.32
800 2.13
I’m 14 years of age (I’ve been running since I was 6)
5k: 15:40.03
1600m: 4:29.8
800m: 2:00.9
400m: 53.8
I’m also a sophomore rn
I always had sports as a part in my life, through football or other sports and I always loved to run since a very young age but never trained constantly for it or competed at all. I just run because I love it, I enjoy it and it keeps me in a good shape. Though according to a GPS app I am using currently I did a 5k in 17 minutes. So I wanted to know, Harry if you think I could go under 15 minutes if I compete in a race? Without to forget to mention last month I upgraded my mileage level so I ran more than 300k (190 miles) in 23 days during the whole month of July.
Sleep more and put more time to run... I run 3 times a week. I've tried to run more, but it felt like I got lower results...
My PB for the parkrun is 19:22 I have the fastest in my age category which is 11-14 female
Jess Gunner fast
Really good
Phenomenal
What’s ur number?
Nice one Harry. Just posted this on a parkrun fb page.
+Plant Based Guerilla Thanks man! Hope you found it helpful!
me: coming of a 12 miler yesterday thinking it will benefit my 5k time
this guy: long runs don’t bring you shit
i noticed it to whenewer i only runned 5k 1k 3k 400m my 5 k was way better and now on youtoube or google i saw that u need to mix it up like do one long sesion low heart rate another mid sesion mid heart rate and antoher tempo 1k all out
12 laps of the track averaging 71 seconds per lap - rapid. (+200m on final lap)
Thanks for the awesome video. I have 2 questions. 1) Do you think its possible to run barefoot at this pace ? 2) How long and which training does it take to go from 3:30k pace to 2:58k pace ?
+Matt Hi ,
1.) I'm sure someone can run barefoot at this pace, on grass etc it wouldn't be too bad if you had good speed. On concrete again if someone had a long history of barefoot running and could take the pounding, with great form then yes. I wouldn't recommend it in the long run though. But if you think about track spikes there's not a massive amount of cushioning in them, some pairs are very minimal and guys are running much faster than sub 15min pace in them. But you do have protection still. Do you know anyone who does? Are you a barefoot runner?
2.) How long is an impossible question to answer as every is different and I don't know your personal running history etc, but if you looking for improving this kind of pace I'd recommend fast 400 sessions with a minute recovery, and hard mile repeats if you're looking to sustain it for the full 5km.
Harry Runs 1) Yes. I' do run barefoot :) Even in the snow :D. I'll make a video about barefoot running soon. 2) Thanks :) I think I'm on the right track. I do train 6-7 times a week, and 2 times is intervall training. I improved my 5k time from 31min to 19:00min in 8months... Gotta keep it up, and will also add the 400reps. thanks :)
+Matt Adebe Bikila ran sub16 5K splits on the road for his barefoot marathon win in Rome.
My goal is to run sub16 barefoot. I can run sub19 now with a 400m sprint finish after 8 months building base.
We are about the same pace but I've done 400m repeats barefoot on asphalt no problem, key is to open your stride angle using your hips and strike the ground at the same speed/angle with your foot. Push into the ground with your glutes not your calves,feet. If you over stride you will not get a fast pop off the ground and the angle of your foot will not be parallel with the ground, causing big friction leading to blisters.
+Nate Silvers Hey thanks for the reply. I also found that adjusting my stride a little to not overstride makes me overall a little faster when running fast (if that makes sense). Nice to hear someone who is also barefoot and equally as fast :D.. if you ever consider visiting germany we can run together, haha :D ...
It's a bit late, but what type of training philosophy do you subscribe to? Daniels, Canova, etc.
When asked about the mileage to run a sub 15 5k that was an important question a rough estimate would be great so one can use it as a guideline
I did it in 18:38 , 5.12km
Great work Med dah!
The inside track on improving 5 K here! Sound advice as always. (no pun intended) Bit of a way to go to beat my current 19.18 PB
+Paul M You'll get there! Just keep up a good rhythm and consistency with training.
This video has motivated me to get into running, going to get my pair of shoes asap, Vegan of course! Haha thanks Hary!
+durb Wow just the kind of feedback I like to hear! Let me know how it goes. Just remember to have fun!
I ran a 18:00.3 a couple weeks ago. I’m running in college next year hopefully sub 27 8k and sub 16 5K
Hey Im 43 just did my first 5km race in 12 years 28minutes after only 2weeks of doing 3km every evening.i was used to run 21km in 1.20..
When I was 13 I did 18:30 and then got a stress fracture am now 17 and taking it seriously again want to get sub 15 in the next few years
Still an epic and informative video!
My fastest 5k time was a 20:00 i don’t train much. How many miles should I be doing per week (I’m 13 yrs old)
That's a great time at 13 years with little training. As I don't know you current training load, experience or much else it's hard for me to say exactly how much you should be training. But I would recommend getting a coach and seeking guidance first hand if you are looking to develop your running!
I new I recognised you from somewhere aren’t you the crazy cycling guy that was on the buttsmarts Chanel I mean the best comedian Chanel
Thanks for the tips, appreciated!
+NoMeatMe Glad to help!
Good video. I'm nowhere near 15 mins (PB is 18:10), but I want to go quicker and hit 17:XX in the next year. I'm in Ubud a lot of the year, so struggle to match my UK pace with the heat and humidity out here. Do you have the same problem in Chiang Mai and, if so, how do you minimise it? Thanks
Did you succeed ?
Hey Harry! I'm a military runner with a strong endurance background. I typically run 7-8 mi 2-3 times a week. I would like to start 5k's and start with getting 17 min times. What sort of training would you recommend to start? Another thing, I have a lot of muscle, in your opinion does that affect anything?
Eric Friedman
Hard to say without knowing what time you're at right now. I'd say you need to try running a few 5k at a good pace, so that you get a feel for your oxygen economy. When you have established what your baseline is you can build a training program from there. As for your muscle mass, if you're a BMI>30 with body fat sub 10% hulk, you'll probably have some problems reaching sub 17-18min and you could be in risk of hurting yourself. But sine you say you have an endurance background, and is capable of running 8 miles several times a week, I can tell your muscle-mass won't be a problem. It might make it harder, but sub 17-18 should probably still be attainable even without an inhuman training regimen.
Good stuff , very interesting .I'm working on sub 19 at the moment
Made it! Thanks!
in summary, run 5 lots of 1km at a pace of 2:58 per km?
*next year i can run sub 17.
Gonna take this advice to upgrade to a sub 18, then sub 17 👌🏾💨
Trying to go sub 24 lol. Sub 15 is absolutely insane omg! 😯
How to run a 15 min 5km track: Have an avarage running speed of 20km/hour or more. (5.5 m/s, 18ft/s)
Nice vid man!
Your Parkrun starts at 8? I have enough trouble making our ones that start at 9
I don't really understand the point of this video. Chances are, if you haven't been running since a young age haven't put in like, a decade worth of consistent running, you will never break run in the 14's. He talks about it like it's something you can just go out and do, but really it isn't. Of course you can extrapolate training practices to slower times, but still.
Don't you think younger people watch these videos? And i'm sure you could train from your early 20's and achieve this.
When I was 13, I ran 5k in 19 mins, now at 15 after not training or practically doing anything for those 2 years, I ran a 5k again but achieved a time of 24 mins. If I trained every other day, what would you say my potential is?
If you done it once, you can do it again. As long as you get back in the routine and take it one at a time you'll get there :)
you are amazing. Can you do a beginners series
19 minute 3 mile for me so like 19:30 5k. Goal is under 18 minute 3 mile cuz thats 100 percent on the marine pft. 23 pullups and a 100 crunches i can do. Just gotta cut a minute off that run
Easy for you, you’ve been born running!
so much respect for this time!!!
my best was 18min. after that i was physical death...
I live in a very unknown town and at my gradeschool a while back on the 5k they do every year 1st place ran it in 14:38
Very fast well done!
I love the videos you put out thanks for the amazing advice . But I just one question for you if u may how much miles you put in to run a sub 15
Unfortunately there is no set figure I could give you to reach such a time, without knowing your current training habits, history or fitness. Even then every athlete is different, some runners find more success in lower miles than others. The most important aspect is to gradually build your mileage, whilst maintaining focus on structured interval and faster work. Always listen to your body and learn when to step back and allow yourself time to adapt and heal. Get yourself a coach or training group if you do not already have one and stay focused! Good luck!
How about if you are 59 years old and have an arthritic knee?
my current PB is 19:51, I'm hoping to hit 19:30 this year. What are other people's 5k goals for this year?
current PB 18:45 going for sub 18 till Christmas
Hey man, I’m trying to break 16-18 minute 5K. I’m a pretty decent runner already, I can hit a 20-22 min 5K on an average day. I just turned 20, I just started to get into racing and competitions. How long do you think it would take me to get to 16-18 minute 5K??