Table of Contents:
Coach Edu Intermediate 5k Training Program: Intro
Video taken from the channel: Coach Edu
vlog week 7 and 8 garmin training plan 5k intermediate
Video taken from the channel: Jim Cyr
5K Training Tips & Workouts for Strength & Speed!
Video taken from the channel: The Run Experience
Coach Edu Intermediate 5k Training Program Week 6 of 10
Video taken from the channel: Coach Edu
5K Training Plans | Ready to Help
Video taken from the channel: Seth James DeMoor
5k Training: 3 Strategies for Your Fastest 5k
Video taken from the channel: StrengthRunning
How To Run A Sub 20 Min 5K
Video taken from the channel: The Run Experience
This four-week training program (see below) is designed for intermediate runners who are currently running at least 15 miles a week. (If you’re a beginner runner who wants to run a 5K that’s four weeks away, use this 4-week beginner 5K schedule. If you’re looking for a more challenging schedule, try this 4-week advanced 5K schedule.).This 5K Training Plan is a great start for those looking to build their habits and abilities in a short period of time. For more advanced runners looking to get back in the game, check out STRIDE’s Intermediate 12 Week 5K Training Plan. Train Smart!
So you registered for the 5k, and you have your 5k training plan.4 Week Intermediate 5K Training Schedule December 2, 2019 Christine Luff 0 If you’ve signed up for a 5K race that’s a month away and you haven’t been specifically training for it, you still have time to run a brag-worthy race time.If you have a few races under your belt and want to take your training to the next level for faster finish times, add speed work into your training plan. Running coach Andrew Kastor wants to help you set a personal record (PR) this summer in your next 5K. Here is his four-week plan to get you up to speed
The schedule includes two designated days for rest: Mondays and Fridays. The easy 3-mile runs scheduled for Tuesdays and Thursdays are also to help you rest for hard workouts on other days. The final week before the 5K also is a rest week. Taper your training so you can be ready for a peak performance on the weekend.
5k Training Plans: Couch-to-5k down to 16 minute training plans. Welcome to the 5k training plan section. 5000 meters, 3.1 miles, or perhaps 16404 feet whichever way you want to define the distance, the 5k race distance is an ideal running challenge for beginners and pro’s alike.
elements such as drills, strength training, and fartlek surges that many runners have never done before. It is recommended that intermediate runners be able to run easily for 20-30min (2-4mls) without stopping prior to embarking on this plan. Intermediate runners should shoot for a 5K goal time of 18Whether you’re four or eight weeks from race day, you can jump into this program whenever it suits you.
You are in control of what you put into the program and therefore what you get out of it. Our recommendation: Plan on training for at least 4 weeks before the 5K so you can comfortably run and complete the programmed workouts.This intermediate 5K training plan is six weeks long, and aimed at runners who can easily run for up to 30 minutes, four times a week. The training plan will include a number of different types of.
The following Advanced schedule is a much more sophisticated training program than that offered to Novice Runners or to Intermediate Runners. In order to achieve full benefit from this program, before starting you probably need to be running 4-5 days a week, 20-30 miles a week or more, and at least have an understanding of the concepts of.6 Week Intermediate 5K Training Schedule.
Week 1: Day 1: 40 min CT or Rest Day 2: 25 min TR + 2 hill repeats Day 3: 30 min CT or Rest Day 4: [4 min @ 5K effort + 2 min ER] x 3 Day 5: Rest Day 6: 5 miles LR Day 7: 3 miles ER Week 2: Day 1: 40 min CT or Rest Day 2: 30 min TR + 3 hill repeats Day 3: 30 min CT or Rest Day 4: [4 min @ 5K effort + 2 min ER] x 4 Day 5: Rest.This 4 week 5K training plan intermediate product is built to help the advanced athlete in using leverage to get results faster. Can a 5K specialist get results in 4 weeks? Yes, but it will depend on how committed the athlete is. 4 weeks is short but great results can still be had by training for a month for a 5K.
Training for a 5K is a fun way to get moving, and the type of plan you do will depend on your current fitness level, goals, and running experience.This 4 week plan is for a beginning to intermediate 5k runner with a time of 29-30 minutes personal best. This plan assumes you can run 30 minutes continuously, have been running about 3 times per week, and have a 5k Personal Best of 29 to 30 minutes.
THE INTERMEDIATE 10K TRAINING PLAN If you’re a runner with some experience, give this plan a try. Week Mon Tue Wed Thu Fri Sat Sun 1 3 m run + strength 3 m run 35 min tempo run 3 m run + strength Rest 60 min cross 4 m run 2 3 m run + strength 3.5 m run 8 x 400 5-K pace 4 m run + strength Rest 60 min cross 5 m run 3 3 m run + strength 4 m run.
List of related literature:
| |
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. | |
| |
from Marathon: The Ultimate Training Guide | |
| |
from Advanced Marathoning | |
| |
from Run with Power: The Complete Guide to Power Meters for Running | |
| |
from Triathlon Science | |
| |
from Developing Endurance | |
| |
from Advanced Marathoning | |
| |
from Relentless Forward Progress: A Guide to Running Ultramarathons | |
| |
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. | |
| |
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
160 comments
I admire the commitment but recording a video that has constant bipping does not equal good content:D
i have a doubt… should i do this workout regularly for a few weeks or should i supplement it in the sense do long runs on one day and this above given workout on the other? as in alternate days
Okay, one step back, please: My fastest 800m to date has been 3:27. So how do I improve my initial speed?
I was so proud the other week I got 22:13 and it was a pb by over a minute but I need to get faster I’m aiming for sub 22 nowI was 12 at the time now I’m 13 tho
Intermediate looking for medium distance trail help 35km / 2500m+ type!
have fun having a cardiac arrest. it is best to run slower and not faster. I run my 5Ks in around 40-45 Minutes. I also run in 100 degree GA weather (lots of hills).
No offense dude but this vid is quite shitty. All talking with very little actual advice
I hope this works. I’m trying out for Varsity XC for high school this summer, and in competitions, Varsity has to run 5ks. I’m scared about it because I’m not as fast or have as much endurance as my colleagues, but hopefully these videos will help me for the fall season. This channel seems really helpful!
I started running as a way to reduce the negative effects of smoking 3 months ago. Now I’m on my 1st smoke free month after 3 years, looking to run a sub 20 5k as a personal bet! My current time is 23:03 and I think I can do it
I finished my first 5k a couple of months back at 29:35. I followed this and now I finished my 5k at 24:20 yayy!
5K intermediate, trying to get sub 19 at the moment(20.12 pb). Long term goal sub 3 in marathon (3hr 15min pb)
Me best time was 24m 20sec…With 105kg of body weight. I am not a runner i am a gym guy…. Anyway, i think that for me, it is impossible to drop 4m20sec…
5k and sorta advanced, freshman in hs hoping to run in college
You really couldn’t wait for that reversing truck to go away before you do your intro beeping so annoying
I am a highschool cross country runner and am really interested in this. I’m a freshman and in my first season I ran a PR of 17:45. I really would like to break 17 minutes this next season and I feel like this program could really help me. Thank you!
Every time I do 100m repeats my next run is easier. Definitely good to include 100m and 400m repeats. Take it easy, 4 reps is plenty to start and build from there.
Is it plausible to work towards this even though I’m running a 28 min 5k?
It’s easy, if you’re a dude, weigh 150 lbs and train for 2 years.
Step one: Run your first k under 4 min. B) Then run your next k also under 4 min.
The third k will be tough, you’ll have to run this one under 4 min.
For the 4th k, make sure you take no more than 4 min. Then for the final k, do it in under 4 min and be sure to finish the whole race before the timer says 20 min.
Donate to my Patreon.
I had practice for two week and now it take me 24 minutes for 5 km..i had to work much hader inorder to be able to complete within 20 minutes…and i know i can do this..
Did a 30:35 the first time ever, a day later 27:15, took a rest day, next day did it in 25:04, i’m aiming for 20 minutes at the end of the month
Your not going to do it watching youtube videos, that’s for sure.
Hey Seth I’d love to see a 5k/10k training plan. Currently racing 21:29 & 45:15. Would love to get sub 20/sub 42. Keep up the good work!!!
what is the best to do if I run 42km,, can you teach how,,, so that I can practice OT thank you
This video should be called “How to run 3.10686 miles under 20 mins”. Americans and their funny numbers. This channel is awsome and the tips are really good, but the use of the backward numbers-systems is very confusing. Especially as they constantly seem to mix them.
I have been running for about two months and I want to train for a 5k. A question I have is how do u keep track of time and distance?? When I train I see time of every lap, but in 5k do u have a phone on your hand? A smart watch?
I still need to stop just running and doing some of these training.
Really wish you’d decided to reshoot this rather than making us listen to a truck backing up for over a full minute…right in my headphones
I ran a 5k today in 30:10
I only had one week to practice and before the race had only ran two different 3 mile runs. So I’m pretty happy.
One of the things thatcannoys me about running is absolute times.
In powerlifting, you are put in weight categories where you compete with guys who are of the same weight (and usually height). Why not the same for running?
It is very impressive if a 220 lbs guy can run a mile in less than 7-9 minutes, but you should be compared to other people in that weight bracket, not the 150lbs marathon runner that runs 5ks in 14 minutes.
That was pretty nice. I loved your tips. I’ve been doing 1 k intervals, 1,5 k intervals and tempo runs. It is working a lot for me and I am feeling excelent results.
Two months ago I was running 22:50– 22:30 now I’m running 21:00– 21:20
Today I ran a 23:32 on my last race for my junior season so I have exactly 1 year til I want to run a 19:59
It has also a lot to do about your body! Some bodies are more likely to perform better when running! My brother trained 3 months 4 times a week doing 5K runs and got a time of 19:33 because he hasn’t the body of a runner. I’m thinner and a lot lighter so if i wouldn’t train at all i do an 18:42 5K run.
I ran throughout my 40s. Closest I got was 20:35 about 5 years ago. I’m 50 now and back from a year off from running and I can barely do 24. Aging sucks for sure. Was never able to beat 20 or the 1:30 half ( 1:31 was my best). Maybe I still have a couple of years left in my tank to try again.
How can you be like…. To run a 5k your pace need to be 6.34 per mile…. the fuck? Stick to kilometres jabroni
Only have like 2 more weeks of cross country left and that’s not enough time to break 20 minutes but I’m shooting to at least break 23 minutes. I am a freshman and I currently run 23:07 as my best, to go to sate I really need to break 22:50:/
I have years of intermediate experience:-). And yes, walking is the start of it all. Patience. First year first goal is race 5K, and work up to “effortless” 5K with long runs up to 10K. 10K race is for year 2 with long runs up to half marathon. Had too many “wanna run a marathon” friends aiming for the marathon in first two years, ending up injured after 6 months and… never running a marathon:-(
I’ve been trying to get roughly a 22 minute 5k. I’m in cross country and sadly the season ends in 2 weeks or so and I’m a senior. I’m currently at a 24:10. I’m super doubtful that I can cut off 2 minutes in 2 weeks but I really want to try and I need all the advice I can get.
Thank you for your help
I’ve run a sub 20 minute 5K before, so I have two options.
1) train for (I’m guessing) 3 months to get back into that shape
2) invent a time machine and set it back 11 years
Oh well. #1 it is.
5k specificly in cross-country, advanced
Very good idea, thank you!!!
Why did u use distance in kilometer but pace in miles? How isjafaghavdhsjsn
I just started running almost 2 months ago. I’m 38 and I run a 21:40 5k… it’s frustrating because I feel like I’ve stopped improving.
Trying to break 20 this Sunday 3 months ago ran 20:57 comment if you want update after Sunday!
watching this before my cross country meet tomorrow ah wish me luck
I have a question how do you read a average speed km/h? Is it the higher the number the faster you are or the lower the number the faster you are? Thank you for the answer
I know nothing about running. I just started doing it around 8 months ago for some exercise and have been slacking a lot these past couple months. I ran 3 miles in 16:30 the other day, is that good?
Sounds too complicated, so just gonna try 5 x 1k at 4 min instead!
Ran my 3rd 5k today, made small improvements on my time/ pacing each time, down to 22:58.
Hope to get under 20 minutes by January 2020 perhaps and would also love to book myself in for my first marathon
Running 5k under 20 mins on a track with no elevation of any sort,surely should be easier than outdoor terrain?
Definitely works? Just ran a 18:46. Not bad as a 35 yr old. Thank you!
I have been running pretty consistently since 2015. My personal record for 5K is 21:20, but this year I struggle getting sub 24. Also, I can’t seem to shake my lower back pain this year and I think this is contributing to the slower pace. Are intervals the only way to improve or should I really be focusing on my form? I find I like starting off fast at a 4:44 mins/k pace and try to maintain as long as possible but start to fade after the first 4 kms (in a 10K run), this method used to work for me in the past but i’m thinking of trying this interval thing. I’m 39 years young and looking to do my first half-marathon this year.
5k! I want to be advanced. I’m currently a 16:55 guy. I’m graduating high school and want to go fast on the roads. Planning on continuing to train like a competitor despite not running for my college team
Guys, can you also pls do the pace in KM/H? I mean, you expressed the distance in KM but the pace in Miles?
So annoying. Video about running 5 ‘k’ and talking about pace in /mile. Argh.
I’m a beginner runner transitioning to an intermediate runner, my current goal is to run a 5K under 20 minutes and a 10K under 45 minutes.
20 min 5k last season and I am looking to run an 18 minute 5k next XC season:) Should I run at a 5:50 per mile pace for this workout?
I so miss being at (or close to) this level. 20:06 was my best time for a 5k.
Ran (partly walked) my first 5K yesterday at 39:42😀 let’s see if I can double my pace somehow!
Are 90% of Youtubers just marketing whores now? It’s so sad. Just tell me about running man, i’m not interested in buying shit i don’t need.
I have 59 years my best time in 5k is 17:48. Need help to be better but, my age is a problem to get better????
half pr 1:44 intermediate i guess, been running for about 8yrs, I’m 45
I improved my 5k time on day 182 of my running streak, a week after I improved mij half marathon top time with 6 minutes. The day before I did a 24km long run. Just for a little background. During training I never can push myself enough to go for any records and this was only my 3rd 5k I’ve entered.
I don’t have the energy to do it no matter how hard I try. I’ll try again
Dear,
I have achevied 800m for 3min 10 sec with 200m slow jog for 10 times, and in this week I am trying to do interval 800m for 3 min 10 sec at fast jog for 10 time. And my quesstion how long should I spend time at fast jog for 200m.
Thank you,
Gabriel
Any recommendations for an online running coach? I’m in the military and am interested in reaching for the next level run-wise
My son is 14 he has been running from the age of 7. His first half was 11 or 12 I forget, but his first half win was at 14 yrs old. Here is the thing he has some trouble running 5ks and cross country for his school. I am happy I listened to your video and having him listen to it. Hopefully what you are talking about will help him run the little races lol. MY sons best 5k is 17 minutes and this is the same for cross country
As I am new to running. I am very excited to see your couch to 5k plan.
5k. Beginner, And a 10K as well. But. A very beginner at 58. Please help
Starting to run never run before, couch to 5k, then 10 K, etc. age 58 motivation is high
Seth are you still going to do this??? If you see this good luck in your training for Houston.
Hey Seth.
Old guy. Started walking treadmill this winter to loose some weight and help with extreme disc loose in my neck. Started adding a little running a few months ago. Last week I bought my first “real” running shoe. I’m trying to get to sub 30 min 5k with an eye on sub 60 min 10k by fall. I’m 58 and I’m going to do this. Thanks for your vlogs.
Such an awesome idea and can’t wait for that series! I’d like to see anything for cutting down half times and training for a first full marathon( both road) QOTD: I’d consider myself intermediate, I’ve run XC and track in high school and college but after that I’ve been running on and off. It wasn’t until these past 3 years that I started doing 5ks and so far 2 half’s with a third coming this November. I’m also proud to say I ran my first trail 5k this past Sunday
Definitely 5k stuff, I’m a high school runner going into junior year, I ran 17:19 as a freshman but was injured for sophomore xc season
QD: 5k advanced, I would really want to break 17 minuets in the 5k my freshman year of high school
I just ran my first 5k at the end of February. 25:25 was my time, it was pretty tough. I’ve been training since and just a couple days ago ran 20:02
I’m a freshman looking to run 18:30 my sophmore year in the 5k. Intermediate
5k, intermediate?, would love some solid training for sophomore season
Ultra. In ultra im a beginner. At normal distances I would say I’m a intermediate
I was wondering if you could talk about tips for a 2-mile race. I don’t run them anymore but I used to, and I wanted to see if there was anything that I could have done to make my 2-mile run faster. ( 11:59)
I don’t have a track near me.:( I just have to go around the block 5 times for a 5k and I am getting bored of the same track. I guess my best bet is just going to the park.
Definitely focus on 5k. I’m in HighSchool and I’m trying to run 17:30 or below this fall
Been running since August last year. Not looking for speed record, just want to increase my endurance. My longest in single run is 23K. I’ve ran twice HM road race. I’m going to run a 40K trail race with 2000 meters elevation. Any advice on how to increase endurance. Btw, I’m 52 yo. Thanks.
at https://youtube.com/watch?v=Vp38s_WpFTM&t=338s “when you find the trail closed and you thought you could do it”
I hope it’s 5k because I want to go sub 15 in the 3 mile so similar distance
Beginner for sure back in the day used to run 3 to five miles after training in the gym I used to be.more of a gym rat than a runner so fast forward ten fifteen years and I’m a couch potatoe with three boys and a laundry list of things to do in a day I cludi g homeschool so idk if I’d ever be a real runner or competitive runner. I think I’d like to run though I’ve had knee surgery and a recovering addict so I’ve had a crazy life but not for a second do I think I’m not blessed I’ve got an amazing family wonderful wife and most important a saved God fearing man. And I’d like to take better care of my body so I can see my grandchildren one day and watching channels like yours keeps me motivated for sure. Sorry that was a lot lol but honest man you are in a position to do some real good and glad for real to see you realizing your potential even if for the time being it be as an example. So keep going keep striving and never quit God bless great video
I’ve to see I’m not the only one who watches other people train run play etc lol to stay motivated during a work out helps me train alone
My best 5k so far is 18:48 which I got yesterday
fav sport: Cross country
Seth I would say I am beginner working towards intermediate I would to hear your training plans on 5 and 10k
Thanks Coach Nate and Coach Mike. Will try this on my target off a sub 30 for this year.
I’m an intermediate running trying to break 42 mins for 10k. Should I just double your 5k plan for the high school runners?
I want to crack the 20 minute 5k. I have had 4:16 kilometre this week and my 5k Pb is 25:53
I would consider myself an intermediate runner who runs distance between 5k and 15k for leisure.
10k! intermediate runner who’s looking to crack 20 min. 5k and 42 min. 10k.
Hey Seth, im 17 and I’ve been running for 1 year now, I did the World Cross country championship in Paris and I’m aiming for a 5k and 10k PR( now 17.30 in the 5k and 37 in the 10k) I feel like ur training plan could really help me
QOTD: I feel like I’m in the more Elite range or on borderline of it because I ran a 16:03 5k and fell pretty solid about it
full marathon, beginner ( i’ve run a couple half for fun), my only goal is to finish a full marathon under 4 hours!
I would say I’m closer to advanced, I recently have ran 16:30 in the 5k and I ran 9:54 in the 2 mile. I’m a graduating senior in HS preparing to run in college next year. I would love to gain some insight on how to build a strong base for college XC (8k distance)
I see myself as an advanced runner but not by any means elite, I want to break 15 minutes for the 5k this fall my Pr is 15:50 from last year.
your vlogs are making my workouts on the Elliptical trainer much more fun
Advanced 5k. 1st 5k track race was 16:27, similar to your time (30/40 m/week)! I just ran a tempo / uptempo 5k TT training run in 16:29 and was shocked as it didn’t feel too hard probably due to the recent increase in the mileage last couple of months (¬60 m/week). Want to break the elusive 16 to get a 15:XX soon! That’s the dream.:D
I’m a beginner I started running two weeks ago so I would put me in this category and I would therefore prefer a 5k beginner video. Love the fact that you want to start this series just as I am getting started. Can’t wait!
I’m also very interested in injury prevention bc your injury video scared me
Looking forward to this Seth. I’ve been running for 2 and a 1/2 years now. Really keen to break 20mins for 5k. I’m almost there. 20:21. I believe that the 5k training is going to help in other distances as well. All the way up to the marathon.
I am minteridi0t and would love to run 1:30 in half this year
I’m trying to run sup 19 and I am running since 8/2018
My time is 19:34 5k
And 41:08 in the 10k
I’m curious about your thoughts about doing a fast(well goal of 23 min for me anyway) 5k with only 4 weeks of training following a 15k? Any suggestions?
want to get this fast again, sub 20 was simple in high school
Half Marathon. Beginner. I started running 3 yrs ago at 23 stone (322 pounds) I got to 14 stones (196 pounds) within 6 months and could run a half by the end of that 6 months in 1hr 55m but since then I’ve lost no weight and gained no speed, starting now to lose heart in it all. I’d love to get to a 1hr 40 half even. At 47 yrs old and running 50 to 70km (30 to 45 miles) per week currently.
Recently found your channel and loving your daily vlogs. I’m a 5K Parkrunner. I went through a Couch to 5K program and I want to improve my time and also take on 10K. I’m looking forward to the coaching vlogs. Love your energy
5k will do. I have been chasing my dream of sub40-10k over the last whole year,
currently PB as 41mins. 5k of sub-20 (currently as 20:30)as a mid-term target will be suitable.
Thanks in advance, Coach Seth: )
beginner runner, ran my first 1/2 marathon last month in 2h 11 and my goal is under 2h. Next year i want to do a full marathon
Ultra for sure. I’m 14 and want to run my first one in 5 months and I could use all the help that I can get
Really excited for this series. Most excited for the 10K info. Have been running for 3 years and can only say I really know about the half and full marathon distances. Highly recommend Advanced Marathoning by Pfitzinger for when you get to it. Keep it up!
5km I’m trying to go sub 18mins as my Pb is 18.09 I’m living in AUS
Looking to break 19mins in 5k and 40mins in 10k this year, would love any advice to achieve this! Currently 19:26 5k and 42:16 10k.
Too much fluff. Get to the point sooner would be nice. Otherwise, good advise! Thanks!
Hi Seth hope the cross training is going all good, there’s a fine line between doing to much exercise on the injured leg & or not enough work on the leg, I’d be interested in 5k & 10k have done a 19 min 5k & a 40min 10km would like to improve on those times,
5k
Intermediate runner (low 19’s as a freshman) looking to break 17:50 in my sophomore year of high school
Love your attitude, goofiness and enthusiasm! As the ripe age of 43 last year I got into running (absolutely HATED it) but over time grew to love it. I’d consider myself beginner to intermediate. I ran my first official race back in May a 3.5 miler and shocked myself with a 26.19 time ( 7:31 mile) 22nd overall and 2nd in age division. Ran my first official 10k last week with a 47:37 time. Sub 50! Yay! 14th overall and 2nd in age division again. So anything to do with 5k and 10k works! Oh and pretty please I need a new pair of shoes!! Badly!
I would like to take my 5k from 23 mins to 20 mins and 10K to 45 mins from 55 mins
I love this idea!!! I’m currently a high schooler trying to get under 17mins for xc next year(5k)
I’m an intermediate runner and would like to run a sub 40min 10k. You’ve done a great job on the channel. Hope the foot gets better soon.
I have 3 days to prepare for this
I haven’t ran or worked out in months either
5k and 10k.
I have only 1 running goal this year, that is to break 50 mins 10k..
5k! I came from track and now run longer distance. I am an intermediate runner and want to sub 18
Want to break 24 with a year of running behind. Nearly 40 but can feel the benefit of long runs and hopefully get sub 24 this year when not injured.
I run a pr of 22:10 and I really want to get down to a 20:00 before I hit high school but I keep getting the same time any advice without a track, I’m only able to run around my neighborhood.
Intermediate Half (specifically for older runners). Cheers Coach!
You’re a stand up guy. I just wanted to let you know, I really appreciate your content. Thank you.
5k and I’m a highschool runner with 3 years of cross country experience
5k! 16:36 freshman year, injured all sophomore season, hungry for a sub 16 this upcoming season. I’m excited for this new series!
This idea sounds amazing to me. Hoping to at least run a 16:30 this year. Would be amazing help
I run 4 km in 20 min for about a month but when you get to the end I can’t run anymore.
How can I do
how tall are you seth? i’m 5”3 and i feel like i’m at such a disadvantage because i have short legs small strides
also i would like you to help viewers with intermediate 5k training. i’ve been running for a little over 7 months and my 5k is 18:13 on a pretty flat course. i want to break 17 or get close by the end of the fall XC season (ik it’s a lot).
Advacned high schooler—goal is to shave off a minute and run under 16:30 5k for junior, but i have been set back this whole track season due to injury and I’m just coming back
24.09 my best, i started running 2 months ago 2 times a week, my weight is 96 kg 39 years old
Awesome news Seth! I can’t wait for your series to begin! I’m an intermediate runner and only really started running in December last year. I’ve been focusing on my 5k and when I first ran, I ran it in 31min. Last week I ran 23:40 and I’m overly stoked with my progress so far. My goal is to try and break 20min, so please share your ideas on how one can break this barrier.
10K, I’m a beginner moving to intermediate and would like to run sub 50 10K
5k and I would consider myself intermediate or advanced with a 17:46 pr
Absolut beginner here…so from couch to 5k I’m on week 3 with walking/running intervals. Would love to see the training plans.
I love this idea Seth! I would say I am a beginner runner currently running a 24:47 5km. But would like to get a 21:00 5km if that’s not too ambitious hahaha. Keep up the awesome videos!!
5k
Seth i need help on how to train for cross country im going to be a sophomore and i’m trying to break 17 so i really need your help!!!
So I’d say 5k and 10k would be great, Marathon definitely as I’ve just ran my first ever and want to improve my time but would love to get my 5k down to 20 minutes from (25/26) and get my 10k down from (53/54) to in the 40s somewhere. BTW brilliant idea
Thank you! I just ran a 5K slightly over the 20 min. so was super-interested to watch your vid advice. Honestly, I wish you would have talked about peripheral helps, as well. Some that come to mind are 1) nose-breathing vs. mouth breathing, 2) stride-length & knee-height, 3) music or no music (listening)?, 4) arms (how much should they contribute in the process), 5) what to eat the night before, or morning of, 6) training on uphills…help especially?, 7) what to think about in the last mile?, 8) best stretches to do?, and any other strategies??? Thanks.
Great to see the aqua jogging belt put to use. That was last used during Navy dive school training 15 yrs ago-some good memories there. Yes, belt allows focus on “running” in the water and not treading water without a belt. Enjoy.
I’ve done it before…but I can’t do it anymore and I need to. So I’m going to.
QD: Still a beginner trying to figure out what is my “normal”, but getting closer. Shooting for sub-50 10k ( 51:32 PB) and 23:30 5K ( 24:14 PB). Over the next 12 months would love to be able to maintain > 8:30 pace for longer distances (13.1 and 26.2).
When I realised don’t only have to watch the vid but also do it 5:37
Great channel!!! I’ve been trying to improve my running for triathlons and just enjoying long runs more and your guides are so valuable!!
Hey guys, thoroughly enjoy your videos. I am 52 here in southern New Jersey. Hated running when I was a kid but started into it a year and half ago. Have a friend who runs in the 20 min 5K range at 53. I am in the 27 range and set my own PR goals each time I run. Broke 17 in a 2 miler this weekend, and did 26:55 last weeken 5k. My PR is 26:42 For me these are monumental, and that is what its about….ME… I dont think I will ever get to 20, but have set a 25 min goal to reach next. Gonna keep watching, and hope between some of your workouts and some other crossfit stuff I find, I will get there. Thanks Again, Cheers!..
Keith Conner
Awesome tips!!
Have a question don’t know if you have a video on this
What about running a 5k but with lots of hills! Training for this?
I love this: “If you think too much about your exact pace or your exact speed, it’s an outcome. It’s not the process.” This is a great quote to remember. I think sometimes it’s easy to forget the process, and only focus on hitting your splits in workouts. As runners, it’s important to remember that the process of doing hard workouts is what gets us to the finish line quickly, not just hitting our magic numbers in those workouts. Great video, guys!
Great tips. Your channel has me inspired to start running again. I’ve had two years off and boy have I missed it.
I started my 2019 XC season with a 26:35 and within two months of training I ended the season with a 21:10. Hoping to hit that under 20:00 minute next season.
Hi I’ve been running for about 4 months and my 5k time is sub 21. Do you think I could reach sub 20 in 5 months? I’m 15 male and 6’1
I would like to see ultra distance training. I am a beginner at the ultra distance. This year I would like to train for my first 50k, 50 miler and possibly 100 miler.
Ya probably answered this question but is it safe to run on asphalt? Because I do small HITT workouts on grass
5k training would be so awesome! I’d consider myself intermediate, I’ve been running for 3 years in highschool and I dropped from a 23:00 3 mile my freshman year to under 18 minutes my junior year. I want to take training very seriously this year because I want to run a 16:30 3 mile.
Is it necessary to take gap days between training? How many times a week should i be running?
Congrats on your progress to date, Jim. Please keep us updated as you’ve been doing. Cheers, b.