The Perfect Training Session For Running A Faster 5KM
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- čas přidán 7. 06. 2024
- A fast 5km is a great goal - short enough to fit around your life, challenging enough take some proper preparation. So what session can you do to nail that 5km PB… We’re here to give you exactly that - One session that will give a faster 5km!
00:00 Introduction
00:21 If You Are New, Don’t Miss This!
01:03 Warm-Up Instructions
01:16 Pacing
01:50 Outline Of The Training Session
02:11 You Skipped The Warm-Up Didn’t You?!
02:40 The Intervals - Let’s Go!
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Love to see you out of breath for a change. Usually everything you do looks soooo easy. Gives us mere mortals some hope.
To be fair, the presenters are probably deliberately taking it easy during the "talk to camera" portion.
Mere mortals 😂
18:16 PB Finally made it two weeks ago… 🏃🏻♂️
Confirms my training plan. I spice it up with the intervals and negative split runs. Hope it translates into a good race. Cheers
I did this running workout yesterday 🙂.
I was a little nervous that I couldn’t run 10 s faster /km at every interval. But I succeeded, run actually to fast on the 200 . I made two 200 then it became 4 km hard work.
Nice workout.
Marie-Louise
I have been tempted to try for a new PB while doing my marathon training. Garmin is currently estimating a 17:53, which I know is wildly optimistic. My last PB a few years ago was a 20:03 and it is killing me to not yet officially have a sub-20. It's been hard to not go out and see how far under 20 minutes I could run it right now, but I'm staying the course and not deviating from my marathon plan. Sub 19 feels achievable with a couple months of focused prep, but I need to get through my race first before attempting it.
Great workout, I want to go sub 20. Stuck at around 21 for 2 years, not very dedicated with the training sessions. Need to focus for 1-2 months to crack it in the summer. Started doing intervals once a week, not enough but better than none I suppose.
How do you set your watch for this session?
I'm also working on a faster 5 k, but when running I can't read my sportwatch's pace number anymore, I'm thinking about getting a new one, but I've only just got this one so can't just splurge on it. Any suggestions? Maybe do a Cheapest Sportswatch vid? :D
Loved this episode- I’m working on a faster 5k! I’d love to see your cool down routine after this workout.
Cool down... try this one 👉 czcams.com/video/2Tw1yel2Rms/video.html
Make video on 5k to 10k , 10k to 20k, and 20k to marathon step by step guide with proper time table like your couch to 5k series
How do I get this session, adjusted for me, into my fenix7?
Is this similar to the 5min-4-3-2-1 pyramid with a 30sec to 60sec rest that you have recommended in previous videos? Which begs the question, is a distance based workout better than a time based workout?
Yes, it's similar, and no, you can base your intervals on distance or time, whichever you prefer. Your body doesn't know (or care) what you base the stimulus (training) on. All that matters is that you produce the right stimulus for improvement.
This really works. I just finished a 5k in 8:73. 🏃♂🏃♂🏃♂
8:73! That is impressive 😉
@@gtnnew world record😂
Good morning from Florida . Goal is drop from 28:00 to 27: 00. Is that possible in 1 month ? Second question how often do you run this workout ? I watched the video 2 times listening for the frequency which was never said it how many times per week . I don't have use of a track , is it ok if I have half mile course with little rollers on it ? My 5 K course is part of a Duathlon which is not flat . 1 mile run, 8.2 bike 5k . Can I improve 1 min per month ? I wrote this workout in my run log book . And for a 5 k what do you recommend for my longest run ? Thanks alot
Loulew, I am no coach, but I would suggest this session no more than once a week. Generally, a fairly well trained athlete will do no more than 2 run "workouts" per week. Other running would be zone 2. If one hasn't been training for a good amount of time (maybe 1-2 years), then 1 "workout" per week is probably better. If you are up for 2 workouts per week (note that too much can cause injury) then I would suggest the second workout being longer intervals. Somewhere in the 6 to 10 minute range with 1 to 3 minutes rest between intervals and 3 to 6 intervals. When I first started I thought there were magical sessions, there are not. Its about pushing it, but not to hard as its easy to get injured. If you start to feel something, don't push it, its your bodies way of telling you that its too much. The good news is, the newer you are the faster you will improve. Good luck!
Sorry to answer your other questions, you can do it anywhere, but typically fairly flat for workouts, unless its hill repeats (not sure thats possible in Florida). To me fairly flat is no prolonged uphills and nothing over about 3%. I dont think anyone will be able to answer how fast you can improve. You very likely can improve from 28 to 27 minutes, but how long it will take depends on a lot of factors. Just be aware that its not always more is better with running and that you can likely improve your zone 2 overall on the bike which is generally much less injury risk.
@@adamdellman2896 First all thanks for your time . Well my race is short as you see, I do hill repeats and find that gave me alot of strength , plus I do 3 to 4 rides with 2000 ft of climbing in 8 miles in well under 1 hr on ZWIFT . I share that because it has helped my running legs . In fact most of my running was hills . My 28 mins felt like super easy , it was 90 degree's wanted to pace myself from start to finish . So now goal after watching this is 1 min drop in time per month .
I run on the less is better, meaning injury free is more important than casing speed to the point of injury .
My cycling is my strength , I riden over 4200 so far
@@adamdellman2896 Thanks for your time and input , been running since 1984 , always like to learn and keep a cfresh open mind about training . Bu also since 1987 stuck firmly to using Dr Maffatone's 180 HR formula and have close friend of over 10yrs who has sports medicine science and medical background of over 30yrs .So health always is 1st . So went from 29: 41 to 28:00 in 1 month . Yes this part of Florida has hills, and my speed work was 80% hill repeats 20% short rolling to flat .25 x4-6 . The hills slower or right close to 28min 5k pace . My 1st race in March held back on 1st run , strong wind on bike , and 2nd run felt effort on bike carried over to 5k .
So not a pure runner since 1984, but triathlete from 1985 till 2023 . Now a Duathlete , so the 5K more of strength running than speed, so want speed , but strength is important . In my 1st mile which I avg 8:45, the 1st .25 was 8:15 to fast . Like to run 8:30 comfortable , bike is strong and fast, and like to run next months 5k 27 min . Thanks again for reading all of this and writing back , I'm retired now , so easy to take time to read and learn and prepare .
@@adamdellman2896 Thanks for your time and input .
how can I set my pace without a watch? Strava is not granular enough if not in multiples of 0.5k
I believe Under Armour map my run has this feature
My PB on 5 k is 28:12. I would like to improve it. Usually i ran 10 k and more . Best time on 10k is 55 :42. Could you post a video how to improve 10k . I follow your channel. You doing great job for all runners
Given your times, your average pace for the 5k PB is 5:38 min/Km and for the 10k 5:34 min/km. This doesn't make sense, as you should logically be able to run shorter distances at faster paces than longer distances. That said, I think you should already be able to run a faster 5k.
To the point of improving your 10k time: if your 5k and 10k paces are very similar, it's better to improve your 5k time first and then extend the pace to the 10k distance. So your priorities would be: 1. Run faster for shorter periods 2. Extend the periods to longer distance, And to answer your second question: training for 10k is very similar to training for 5k, only the intervals get longer or you do more of the intervals. If a classic 5k workout is 4x1k with 60 seconds rest, you'd do 6-8x1k with 60 sec rest when training for a 10k.
and dont forget to use gym to improve your overall fitness/core.....
@@KlemenSuligojTri Slovenija? :)
How about this one 👉 czcams.com/video/Z4SYBtKeyI0/video.html
trying to hit sub 20 almost there I'm at 22 mins
Keep going bro . Train consistently, get the rest while you can, I recommend sunny a physiotherapist as well to check u up every so often , hydrate and eat well👊
Keep it up you'll get it 🙌 How long have you been looking to go sub 20?
@@gtn iv only started running for about a year and iv been trying to get sub 20 for about 2 months
@@b1ackf0x11 I've been trying to get under 20mins for 10 years now!!
21:35 is my best effort so I guess my realistic goal is sub 21, but those last two km are killers...
I'd like to point out that calculating pace is not quite as simple and easy as just "dividing by 5". You need some conversions if your desired pace isn't divisible by 5. If that is the case you take the decimal 'off' then multiply it by 6 to get the minutes.
Example for a 29 minute 5k pace.
29/5 = 5.8
8*6 = 48
Pace = 5.48min/km.
I would say it's 5.8 min/km, or 5min48sec/km.
@@joyfang822 Obviously you're clever enough to be able to convert decimal to seconds instantly. Most people can't do that.
Where is this track? It looks great for intervals.
Aziz! More focus!
I'm Watching from India Meghalaya state Bro.... For Run Meghalaya Police 5KM within 24 mins...
What a nice track! You won't find something like that in whole germany, I'm sure. At least not public
Hate to be critical but problem with this is that 10 seconds faster for the 600 is a much bigger percentage of you are running at 3:00/km pace than a beginning running at 6:00/km pace.
I have a hard time thinking this video is targeted at anyone who is attempting to run a 15 minute 5k...
he was out of breath in the warmup haha
Who says we film these in order 😉
I’ve thought about keeping my heart rate at almost my maximum which is around 220bpm to increase endurance for my heart. Is this safe and is it a good workout?
You could hold it for probably a few seconds. Not a great endurance workout.
you should not hit maximum heart rate to build endurance you need to be in zone 2 not zone 5
Slow and long, comfortable pace which you can chat to someone jogging with you. For around 45mins to and hour will build endurance (minimum 30mins)
Worth noting that endurance and speed endurance are two completely different things!
That’s what I meant sorry for not clearing that up
Not relevant to running performance, but Neo Vista has better colors for my preference.
how to make this piramide? thanks
On Garmin connect > training & planning > workouts > create workout > input what the video says > select do workout > go outside and run!
Train faster than you race and train with those runners faster than you!!
Train faster than you race... we're not sold on that one! Zone 2 training can be really helpful 👀
@@gtn served me well for 40 years. Was running 17:00 min. 5K and 36:00 min 10K at 38 years of age. During racing season average weekly mileage was 50-60 with alternating weekly track workouts of 1/4's and mile repeats with one long run of 15+. Should be noted there were several sessions of short tempo runs mixed in. Most runs were done with various levels of runners which looking back was a huge plus. But running was my only focus sport. Today there is so much to chose from. I am now closing in on 75 and well hate to say, my running days are finally done but I am still swimming and biking. Yah gotta keep challenging the body even if it is less than the day before. Well sorry for the dissertation from this old man. Enjoy your youth cause you only get one crack at it. OH YEAH Love your channel...and yes was a triathlete many years.
Sub 15 minutes or why bother.
That’s a stupid regime. It’s made for people who are bored by their training. Yeah, train hard with short repeats. But do them fresh not after you got several other repeats in your legs… makes no sense. Speed needs to be done with fresher legs. After that you go for longer ones. For endurance. But hey. Whatever rocks your boat
The video shows how you train for speed endurance, endurance on the other hand is completely different.