I RAN 5K EVERYDAY FOR 2 WEEKS
Video taken from the channel: NORA PATON
How to Run a Fast 5K: 3 Key Workouts You Need to Do
Video taken from the channel: The Run Experience
I tried running 5k every day for a week, here’s what happened!
Video taken from the channel: Lilly & Lucas Vlogs
5k Training | 3 Surprising Tips
Video taken from the channel: The Run Experience
HOW TO RUN A FASTER 5K: 5 TIPS!!
Video taken from the channel: Zach Levet
How to Run a Faster 5K: 6 Training Tips
Video taken from the channel: Ryan Trahan
5K Training Tips for Beginners
Video taken from the channel: David T. The O.G.
Preparing for a 5K in 2 Weeks Try a Run/Walk Approach. Many people can go out and run 3 miles with ease, but if you don’t think you can run the full Practice on the Course. If you’re doing a local race, get out there and run parts of the course leading up to race day.
Don’t Cram. Don’t try to.Two-Week Training Plan for Running a 5K 5K Races for Beginners. In virtually any town or city across the United States, you are likely to find a number of 5K Training for Endurance and Strength.
As with any fitness program, training for a 5K should be done gradually.Training in 2 weeks If you’ve been exercising at least a few times per week for a few months, you can gear up for a 5K within 2 weeks with this plan. Training in.
The first thing is to figure out the exact pace that you need to maintain over 5k’s in order to actually break your PB. Then you just need to slot in 5 interval training sessions (running at that target speed) in the 2 weeks leading up to the race. For example, let’s say your goal is to run a sub 25 5K.5K run: 7-week training schedule for beginners.
Week 1. On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds. Monday. Run/walk 30 minutes.
Tuesday. Walk 30 minutes Week 2. On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds. Monday.First, pick the date for your 5K.
It should be two or three months away. If you plan to walk the entire 5K, you can get by with much less training time than if you plan to jog or run all or part.The key is to start slowly, before gradually building up to that 5K mark.
Here is how you can get started: Day 1 Start with a half-mile warmup (or 2 laps on the track) before doing a.Yes, you can train for a 5k in a few quick weeks. If you are planning to get into running, set a goal to motivate yourselftry signing up for a 5k.
A 5k is a great distance for a beginner. Keep reading, you can train for a 5k in just 3 weeks with this guide.Prepare for a 10K in Only Two Weeks? Here’s How. 1. Run several workouts at your race pace.
With only two weeks, you won’t be able to make any big physiological adaptations to your body in 2. Get in one last hard workout. 3. Don’t overtrain.Get easy step-by-step expert video instruction for Couch to 5K in 14 Days to target Lower Body.
Get a detailed workout breakdown, schedule and find related workouts.I am signed up to run my first 5k in 1 week. I am on a team with some friends so obviously backing out is not an option, but my recent workouts haven’t been so great.
My normal workout is 30 minutes of intervals, which comes to about 3.5 miles. So I originally thought, okay, three milesTrain For a 5K Race in 12 Weeks.
Last Updated: March 24, 2015. Pinterest. Get more tips for how to prepare for your first 5K race. ADDITIONAL CONTENT: 7 Ways to Kickoff Your Fitness Routin.Six-week beginner 5K training plan A basic 5K schedule that assumes you don’t run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks By Runner’s World.
2-Week #MyMile Breakthrough. Day 13: 4 miles easy with 6 x 20 seconds fast/2 min easy. Day 12: 2 miles easy warm-up, 2 x 3/2/1 min at 5k/3k/mile effort with 2 minutes easy between intervals and 5 minutes easy between sets, 4 x 30 seconds faster than mile effort with 3 min easy recovery, 2 miles easy cool-down.
Day 11: rest and recovery. Day 10.Step 1 Walk 10 to 20 minutes a day for the first week. Mix in short jogs once you can walk a mile at a brisk pace.
Alternate walks and jogs walk 10 minutes, jog for one, and repeat.
List of related literature:
|
|
| from Build Your Running Body: A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners—Run Farther, Faster, and Injury-Free |
|
|
|
| from Advanced Marathoning |
|
|
|
| from Fast 5K: 25 Crucial Keys and 4 Training Plans |
|
|
|
| from Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach |
|
|
|
| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
|
|
|
| from Marathon: The Ultimate Training Guide |
|
|
|
| from She’s Still There: Rescuing the Girl in You |
|
|
|
| from Brain Training For Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health, and Res ults |
|
|
|
| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
|
|
|
| from Run to the Finish: The Everyday Runner’s Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run |
263 comments
How to Run a Fast 5K: Run Fast, Dont slow down, Dont run slow:)
Just personal recorded last weekend with a time of around 33:00. Trying my best out here in Virginia
It’s
toosomewhat late for me, but thanks for the tips.・゜゜・（／。＼）・゜゜・．im training myself this summer to run a 5k
i love to run ������
Thanks for the tips ��
For hard effort what does 6 x a minute mean? Trying to get used to all the running terminology/jargon
It doesn’t sound like you lifted weights during the season (?). Did you?
Running up hill is a terrible idea! Blew out my back doing that! Slight incline is ok but NOT up hill!
The kid that won my states for me ran a 15:10 his fastest was 14:57
i cant run slow enough to be able to hold a conversation. think i would actually be walking
I started this season with a 24 minute 5k and I’ve dropped to a 20:03
Thanks for the advice! You’re videos are amazing and I hope this helps me improve my time!
This video is getting me sooo excited cause tomorrow is my cross country meet and I’m trying to get first
Does anyone else do this or just me ��
hi there. I’m trying to get my 5k time down to 20/21 mins I’m currently at a pb of 22. I also enjoy weight training, have you any advice on how I can do both and still improve my time. I currently train 4/5 times a week. thanks
That’s okay. I encourage racing. It is a running video.:)
By the way, I prefer getting my jogging done in one shot (like you said) rather than running intervals.
A month ago I was a 41 year old obese pig. I’ve been running for 36 days straight and got my 5k down to 28 minutes. Anything is possible!
I do the same thing as ur wife, I’m doing a 5k color run in the spring and I was training then I stopped… I’m trying to get back into it
Well, I’ve gotten from not being able to walk longer than 30 seconds to now able to walk a 5k. Your plan better help! Jk no pressure thanks for making the vids
I’m a freshman and in the beginning of the season I ran a 19:32 and the race after the first race I ran a 17:55 my new PR is 17:29 so trying to get to the sixteens with 2 races left!
I started doing the couch to 5k, starting week 3 (out of 9) tomorrow but I’m tempted to go do the free 5k park run which is every Saturday, I just don’t know whether I am fit enough to do it yet. Any advice?
Ok this might sound stupid but I need an opinion on what serious runners think about this. So I’m not a serious runner and I only run 2 times a week for general fitness. I’ve been doing it for the past 2 years and have now got from 26 minute 5K to a 24 minute 5K. This got me thinking how much faster I can run a 5K and would a 20 minute 5K ever be on the cards from the amount I’m running. I’m guessing it would take a few years but I don’t mind since it’s just for fitness but just got me thinking.
I was wondering if just keep running this schedule would it just continually get faster or would I have to change what I’m doing at some point bearing in mind that I do other sports throughout the week. So I can only do it twice a week.
The slower you guys run a 5k. THE MORE ROOM THERE IS FOR IMPROVEMENT!!!!!
Ran 3 miles three times a week on treadmill Jan Mar. Signed up for 5K April 27. 1st time running outside, di two miles on track and I had to walk. Ankles and lower calves hurt. Keep that in mind; treadmill is not the same.
Hey there! I’m 15 and my first 5k was 21:45 and I want to try to get around 20 minutes. Thanks for this!:)
4 days per week is a great starting point, as you said, it forces you to run on back to back days at least once per week. A lot of the beginner programs have you jogging 3 days a week, but I find that the higher frequency allows you to maintain and improve your fitness more quickly. I tried doing 5-6 days per week but it was too much for now.
that was last year. I just ran a new personal best of 22:10 last saturday
Thank you for your useful advice. I’ve never been a runner, so last August I started running in order to improve my physical condition ( I am 32 years old). I didn’t care about time, all I wanted was to run some distances. I started running small distances (up to 3K) in order to practice on breathing and technique. Now 5Ks are a typical distance for me, usually under 25 minutes. I try to run up to 10-12K. On June 19 I made it on 24:22, it’s not something great but the feeling in the end of each run is invaluable.
I have a big race tomorrow trying to break my almost 1 year old PR of 19:26
Since 2008 I have been suffering from Asthma.. I have never went for a long run or jog, like ever in my life.. always thought that I can never run more than 10 minutes due to my Asthma condition, let alone go for 5k runs..
April 9th 2020, I was bored at home due to lockdown.. somehow, I motivated myself to go for a jog (in Germany, it was allowed to do sports in the park alone that time).. it was really really tough at the beginning.. I stopped, slowed down several times but was still able to finish more than 5k.. that was the time I realized first 10min for me is crucial.. I told my brain that if i jog even a second after 10min, that’s a bonus for me.. following day, I ran again and it was better than last run.. 3rd run was little better than 2nd run.. but I really struggled on my 4th run. I had shin splint.. i took a weeks rest but luckily I did not give up.. now today on June 18th 2020, after two months of training, I do finish 5k on a regular basis without pausing.. My weekly goal is to run 15k 20k.. my 5k PB: 26 min. It came down from 33 min. I also finished a 10k run in 1 hour.
Next goals: 5k under 20 min;
10k under 50 min..
Wish me luck guys.
And I wish all of you the best.. those who thinks that they can’t run, just get your running shoes ready and run.. take it easy at the beginning but don’t stop.. trust me, it becomes natural after couple of weeks..
If I can, you can as well ��
I’ve just started. This tip seems good. Let’s see how it goes
Hopefully breaking the 16 minute barrier soon, will take this all into consideration and planning! Thanks:)
My first 5k was last year, at about 23:00, and now I’m down to 17:13:3
my first 5k of freshman year 25:08 last 5k of sophomore year18:35
2:00 wait you’re telling me i’m supposed to only have a SPM of 80-90 on easy runs? I normally have at least 165
Excellent tips. Thanks for sharing. I’m gonna link my blog to you video tips.
Will aerobic workouts like tempos, Fartlek, steady pace, etc be beneficial or would it be better to do strictly easy miles
I have a problem with the slow running. Even though I look at my apple watch for pace etc, I tend to just go to the 5min/km speed or even a bit faster since I seem to be naturally going to a nice Cadence. Any tips on how to slow down without feeling very out of cadence?
We dont do 5k in my Country so I dont know what times are good. My Record is 18:32
(I’m a freshman).
can anyone help?
i’m not a talented runner and i think i hit a plateau on runining for 3000m…
bean training seriously for three month, my goal is under 12 minutes which seems easy for most of the people but i stop at 13:30.
i can’t go any faster than 13:30 (even at this speed, i still failed to finish sometimes, i’ve tried to do 13:00 but at that pace i can only go for 1800m at most…and this situation has continued for a month…
i do 30 minutes run a week about 5.5-6km…the others days i try to finish at 13:30.
i have problems with recovery ( don’t know if it’s mental or physical ), my leg feel stoned if i run yesterday…and my abs feel sore while running if i train my abs that week ( i’m a fitness coach now and i do weight training)
any advice? thanks a lot!!!
For some people it’s natural, I know a freshman who runs 16:07
I ran a 29.65 today 4 minutes faster than 2 weeks ago,��..very breathless tho so I’m gonna keep goin until it’s easy
Hey Zach, is there anyway I can contact you privately to ask for help. I run Cross Country down in Florida for my high school and I’m trying to drop to unimaginable times from a current PR of 17:24
If my times would be around 15mins i would be one of the best in my country
My advice for running a better 5k: get better genes as that is what matters most
8:12 thank you. 20 mile long run is good for marathon training but sheez that seems crazy for a 5k…..but it works for him (at least at this age)
There are many programs for couch to 5k, 5k advanced, 10k, HM and FM. Many theories too. I ran 15:55 5k so a sub 15 is indeed very impressive to me. Sadly I know guys who ran 13:45 were state champ 1 mile and 2 mile, won marathons…..and now just run for fun with a total career purse of less than $19k. Run at any level and any time because you want to be your personal best and because you love (and hate) it.
Go Hokies!
This video is a guide for tips on how to run a 5k, specifically for beginners. This is my first year doing cross country, and I never ran my actual first 5k race. But, I’d say my first will probably be 19:00s. Granted, I’ve done track and field before. Anyways, if you want to decrease your time in the 5k, you have to rack up on mileage, particularly on exceptional pace, accordingly to where you stand. 5Ks are one of the most hardest races as your time decreases and you aim to be the best. They can be the most easiest because you’d just really jog the whole 3.1 miles. As you build up on miles, you start to notice that the 3.1 mile race isn’t as long as suggested, and your times aren’t always standing correct. That means that a time on a hilly course will be very different from a time from a flat surface course, such as the track. Eat lightly before the race, and drink water to stay hydrated. It starts to become mental as you move down in times. Focus, achieve, accomplish, Win.
But what if walking is my conversation level? 7kmph walk and then 7.2kmph jog and I cant talk.
I run my first 5k marathon last week and it was a challenge.. great �� video
Girl you did that! Congrats! I can’t even keep up with my daily walks lol
I’m 16 and have been consitanty running for about 6weeks and I ran a 5k in 21:57 hoping to brake the 20min one day
Right now i run the 5k in 29 minutes, but then i don’t run as fast as i can, i dont give everything from thr beginning if you know what i mean:)
do you think its possible to train that i will do the 5k under 20minutes? how long would it take with how many training session per week?
thank you for your respons:))
I don’t known about doing the carryokie, LOL. Just kidding! Great video’s, I’m new at running, but determined I’m going to run a 5k. THANKS
I’m doing my first ever 5K tonight (if weather cooperates..storming here this afternoon). It’s a “pi/pie” run at a local food festival. It’s an un-timed event, which for me, is perfect for a first 5K. My goal is to 1) have fun and 2) to finish, even if it means that I still have to walk a bit. For a first 5K, I have to tell myself there’s no shame in walking if needed, because I will have future 5ks where I WILL be able to run the whole thing.
My goal is to break 14:00 minutes for 2 miles, its my first year running cross country i am young.
why not make this simpler, say your competitive 5k where it’s about doing your very best and running at your 100% level (110% at the finish line), then the easy run is at 60%, the strong run is at 80%… does that do it?
Respected brother i have a question, i feel pain in Tibialis anterior muscles ( part of leg down from knee front side) when i run about 1.5k and i run about 3k at a time. can you please give me some suggestions how to overcome this pain?
Did my first 5k run with no previous training no tips no nothing in 36:20 I was so proud I aim to get down to 25 minutes this year!
Thanks you very much…… i finally got to outrun the cheetah in the woods
My 5K is at 26:30 rn �� I try to get faster it’s just hard. But let’s see if this helps!
I ran 3km in 15 mins. Nearly died ��
i was out of breath after first 800 meters or so.
Bro my 5k is around 23 minutes. So like don’t even try with that “ you’ll probably be faster than me”
Enjoyed watching this back to some basics after a slack 18months. 2 years ago I was running a decent 7min mile over a 5mile trail event. Then I herniated a disc and running ground to a holt. Slight sciatic pain still but just about able to run a sub 9min mile over 3 miles
It’s too sunny for a good run… You should run early mornings it’s life changing
Finding these vids very useful i only started two weeks ago and ime determined to get mentally and physically fit
I have the questions:
Are you a plant based athlete/vegan?
What do you think about weight training?
Do you carry your minimal speed work approach throughout the season, or just the summer?
tips4running can you create a video for cross country training sessons for 13 to 15 year olds? I am 13 and love running with a passion, i ran at a high level a few years ago but i now train on my own so could you do something with hills, speed and endurance all in one? thanks
Imagine not being able to run with a friend because of Covid-19 ��
At 7:20, you say after doing a run, then you should do some strides. What’s a stride? After I’ve run 5 miles, do I sprint 4 x 100 m or 8 x 100 m? But after running 5 miles, I’m too tired and winded to start running faster.
Lol 70 miles a week. I can’t even run 3 miles without walking.
I love how he casually just says like I know that most of you are going to be faster than me, like bruh 15:34 you shitting me rn?
Fun comes when its done… cannot pay that feeling with VISA, during it is just suffering, greetz from GER
That’s really impressive…great job on training and keep up the good work.
Can you plz send me workouts to improve my 5k. I’m at a 19:14 as my pr or pb.
Any way I just need workouts during la summer
My email is [email protected] thank you
I just ran my first 5k and got 2 in the 8th grade boys division, and 19th in the race out of kids/adults. I was the 4th kid to finish and ended with a time of 25:00.
sooo… I started XC season last season, to get fit. And I sucked like literally I was so slow! ANyways now I realized that I WANT TO BE THE BEST and so I will use the summer to train and become who I want to be and follow my dreams! This video helped a hella lot!
Started my couch to 5k yesterday and also signed up for my first 5k yesterday too!:)))
I’m not a professional runner so I don’t know what 2×3 or 6×1 means lol
What’s a decent time for a new runner to achieve? Bearing in mind that i’m 46……
Started sports late my sophomore year. Time was a 26:22 end of junior 20:27. Have to catch
I ran the first 5k of my life a few weeks ago. Unfortunately I “injured” myself the day before and basically limped through the whole race:(
I’m not going to pretend to be a doctor, so it might be a good idea to go see one if it’s seriously inhibiting you. Though, on very strenuous runs, especially up hills, my calves will get extremely tight, almost to the point that I think they’re going to tear. I’ve come to realize this in particular, is all part of the process of gaining more muscle in my legs.
Enlisted in the Marine Corps. My goal is a sub 18. I started with 29:53, 2nd run 29:44, third run 29:21, 4th run 26:59. Really need to improve fast.
My guy, you talk to much about yourself. Just some constructive criticism.
hey I would like to thanks you for the video.. im having 5k race and since 3 month have shin splints any advice!
Hi guys! When you say 6x 1mins then rest do you mean 6mins in total and then stop and rest or reduce pace?
I’m watching this praying that XC is not cancelled for COVID 19
Hey I just found your video, thanks for creating and posting them for us. I’ve been running a while now but am always looking for new tips to improve my time and distance. Would you by chance have a video on proper stretching for a run, to include before AND after? Thanks.
Me at XC: run as fast as I could
My friends at XC: walk the whole time:(
bro look at that new balance nationals race bib in the background
my 5k is all uphill. i run around 25 mins after 2 weeks of training, my original time is about 30 mins. i find it is very hard to train everyday, is that means my mental strength is not strong enough? QAQ I want to be better at 5k, plz help me! i am 16 and want to build an excellent physique with 5k and it does help.:D
Use to run 30 min 3 miles then went down sub 21 in less then 3 months without barley running my secret Marine Corps Drill Instructors ITing me for even just breathing.
Hey Zach, I’m trying to break 20 mins rn my pr is 20:23 I have a huge race tomorrow and I’m nervous, do you have any ways to keep my nerve down?
I’m at 21 how can I get to sub 20, what kinda weekly mileage do I need etc.
That’s very inspiring. My first 5k was 38 mins too. I am down to 30 now but even 25 looks like a distant dream for me.
Maybe I need to watch again but.. I didn’t gather how to COMBINE the three types of training. Focus on ONE of the three in each training session (eg one each day)? Do ALL THREE in one training session? How far apart should the three types of training be spread?
What helps me is taking different paths every run, if you go the same way it gets boring then you focus on your pain or struggle.
Is there any way to run fast like you but still have a masculine physique?
This will be my first 5 k. I run 3 miles easy at home. I just want to train to be first. So I’m thinking dead lift and squats plus running!
Bro kids that run faster than a 14:46 are not watching your videos
So i just recently joined a cross country team at my college, its nothing much, but I am still about 30 pounds out of shape, use to be more before i dieted. I use to be really athletic in my early high School days.. Anyways i am doing my first 5 k tomorrow morning, and i barely started running a week and a half ago… I really hope i do good lol
Last summer, I ran almost 50 miles a week. While I do believe I became a better runner, I became severely anemic and never even broke 21 minutes in the 5k. However, after taking a break from running, and slowly easing back into it, I am now running 30 miles a week and I have already shaved almost 2 minutes of my extremely slow time. My goal is a sub 19 by cross country, so we’ll see.
You should write a book! Very helpful tips! We enjoy watching you!
How did you not get injured running so many miles a week? What injury prevention stuff did you do.
Is there a upper limit to what kind of weekly mileage and long run distance that carries over to a short distance like the 5k?
I challenge YOU to incorporate a lot of those high skips into your 5k parkrun, put those smiling muscles to use!
Just started training for my sophomore season, currently at 17:48. Hoping to break 16 this season!
Do it for Cardio, not weight loss which you can easily achieve with caloric deficit.
What do you eat drink before a run and what suplumunts do you take
I hate cross. #tracklife Okay but in all seriousness, people don’t realize how much upper body endurance you need to run. Abs, back, and arms are fairly important in running. My abs and my arms have gotten tired during races and it wasn’t fun because it slowed me down.
Great tips.. I’ll try this next run. I normally run about 2.5 miles in the mornings before work and do occasional 5k runs around town. Would love to be able to run a 5k or more on my mornings runs. Started doing that previously but I think ended up with a stress fracture so I have been taking it easy ever since I’ve been back running. Trying not to push myself to hard and injure myself again.
I have already been using some of your technique ideas. It takes a while to get used to leading with your hips but it sure helps.
Thank you!
im a school athlete long distance runner…can i ask u that can i enter the high jump also because i also good in high jump and can that distroil my distance run?
I don’t run too much. I run 2 I’m 5-6 times a week and end the race with a 100m Sprint. Is this productive?
I would love to know what kinda elevation gain is expected on the hill runs? Should I be going out and finding the longest, steepest road in London or am I looking for a steady incline?! Further advice on this would be great! Cheers
I was like “oh it’s just a normal workout channel.. ” and I was like “wait..is that Ryan?”
Get fit, run frequently no real tricks. As a side note my best 5k was 25 minutes
Hii i started know my 5k timeing is 18.45 how can i improve that give me work out schdule my email address is [email protected]
I just wanna say thank u for this. I have to be able to run 5k next week and not sure if I can. And trust me, anything helps. So just thank u for this video
I’m running a 17:52 in 10th and i want to get to 16:20 by next crosscontry session
How funny that I just started this and was looking for videos for motivation. you are running on the trail that I run on: )
wow really? there are now 3 comments not like its a viral channel where comments are everywhere…..
I run a few sub 20 minutes my PB was 19:40 but I am never consistent with it and end up going over 20’s into 21’s what am I doing wrong????
this is my first year of cross country as a freshman. going to state this Saturday and trying to get a 21 minute 5k��
thank you so much!! trying to go sub 18 this season… wish me luck:)
Such a great idea! Great video!��We subscribed…feel free to come support us back….
My fastest 3 mile is 15:50 and I’m a sophomore in high school
My first 5k was 30 mins..in just 2 weeks my time is 24:00 now
Wow how come we didnt think about it before?? To run better the 5 k run it faster, be light on your feet, breathe better ��…
I run my 2 miles in like 11mins. U run your 3 miles in 14:47 ahhhhh!! ����
ive improved by almost 3 minutes so far in my freshman year☺️
I’m trying to sub 22 next week!!! I’m nervous af but I really want to do it.
Have a 5k coming up on the 17 of feburay wats the advice Yu can give
Today was my 60th day of running everyday and yesterday i ran 5k in 29min. Is that good or nah?
At what speed should I begin 5k race?
After what distance should I run my fastest?
I ran a 20 minute 5k for the first race of the xc season and ended the season with 17:10, do you think I will continue improving after Freshmen Year?
20 miles every Sunday would legitimately send me to an early grave
I ran in college and have not run since. I just turned 50 in January 2020. Last week I ran a 5k first run in years at 40.07 pace. Not bad but I hope to get back into it.
short and sweet. i like this kind of videos….straight to the point.
I ran 4K roughly 2.5 mile in 22:45 but they was a decent amount of uphill it wasn’t a running track
I am a really keen cyclist that does about 9-10k miles a year and I started running for a bit of cross training, going from nothing to 5k a day really is not a great idea, every other day could work if you are decently fit then increase from there. Also having the correct shoe for your gait type I found is really needed to avoid injury. I started off in the wrong shoes and within a week I was laid up with PTT in my right ankle, thankfully I am over that now and running 4 times a week and certainly seeing the benefits..
When you run a 13 min mile in PE and you are looking to improve
This is glorious, I’ve been looking for “how to get really fast at running” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (should be on google have a look )? Ive heard some awesome things about it and my partner got cool results with it.
Little does he know I have to run 8k with adults while only being 16
That awkward moment when you run 5 days a week so every day is a long run with 20% of your volume..
Bro, explain the 6 tips in a short and crisp manner. You speak a lot of junk and wasting your energy and ours.
Tip One: If you can run it slowly… you can run it quickly! (Any twosetters??)
Am stuck around 20:20 for 5Ks despite tough speed work once a week and long runs of up to 8, usually with some 7:40 miles in second half; running 5 to 6 days a week; getting 5 1/2 to 6 hours sleep; and very busy daily schedule with late evening work. Any suggestions?
I’m in 8th grade and run a 19:44 5k I run about 40miles a week and dream of being a D1 runner
Tbh its also about your state, When I was in Utah i was at 16:30
But in virginia i was at 15:30 in the span of a month
i am actually running 5k 6 times a weak for about a 2 month, my time is about 30 minutes and some seconds, i am 6′ height and 220 pounds weight so out of shape, but i am doing what i can to improve and lose some weight
Great vid with very helpful tips. I’m interested in doing a 5k myself but have been told repeatedly that no matter how much I train it will not be an easy task because of my built. I am 5’4″ of average weight 140 but I am very top heavy. Because of my endowments would you say that running as a form of exercise would do me more harm in terms of my back and shoulders along with my knees than good in the end?
Hey Zach,im a fatish baldish scottish ex marine and feel your advice is very mature feel good top grade stuff,,good luck with your running!what a great outlook,your parents should be proud…. ps.my goal is sub20 5k✌
Yes. You can do this, but you might want to take it easy in the middle days. I suggest a longer run the first day your back, shorter easier runs in the middle, and a longer run the day before you take a few days off. Lifting weights is a great idea on the days you aren’t running.
Their is this senior hitting 14:40 in La porte look him up in Texas milesplit @Ryan Schoppe he has state records for xc
can oou be more speciifc when you saw more at low intensity works for you, from some experience i feel that the ssame may be true for me but how slow is too slow? e.g my current standard is 1930 5k, 130 half, is running 910-930 miles for the extra/easy miles too slow? (with 2-3 tecnical runs still a week)? thanks
So what do these three components look like in a weekly schedule?
Never had done more than 2 miles without stopping and then out of the blue I did 8½ miles without stopping. Couldn’t believe it.
Hey Zach, I shattered my kneecap at the end of my 8th grade track season and wasn’t cleared by my doctor to run until the second half of my sophomore year in high school for track. So as you can assume I’m quite behind. I run freshman times as a high school Junior in cross country and I really want to get better. I go to morning practice, summer practice, I have been trying my heart out this entire year and haven’t managed to even break 19:00 in a 5K. My PR is still at a 19:32. My team has a freshman that can run a 10:13 2 mile and our fastest upperclassmen can run around a 16:30 5k. I have a bold goal. I want to get on my teams varsity and hopefully place or medal at state my senior year. Got any tips for me? Like seriously is there anything specifically I can do to improve at a good enough pace to maybe be breaking 17:30– 18:00 in my senior year? I would really appreciate a response to this!
I ran 5k in 19 mins so happy I came 4th I need to get better
I start run on the beach at morning 5AM to 7AM and evening 6 PM to 8 PM but no change in speed and 1 week pass with my workout and i am beginner
i want improve my 5 km time i require 26 mins to finish it….hiw can i improve it…..
My time is 21:55. Hills and speed work (400m /800/ 1000) work best for me
U are so dedicated to share ur knowledge and experience.thank u so much.
thanks for good tips. unable to get link. can you please send me your some more videos or links for 5k running.
The making a goal tip is very true… sat down with my coach and he asked me for a 5k goal, and I said 2 minute improvement off of my old pr ( 19:36). I kept that in my mind and at our first 5k ran 2 minutes and 3 seconds faster ( 17:33) so it definitely gave me something to train for and work for
looking straight ahead when running up hill, I have issues doing this as I wear prescription glasses and loose the step/ terrain that my feet are landing on.
when running a 5 km I break it up by turning round whilst still moving in the same direction and run backwards for about 10 to 15 meters
Hi Zach, I like your training videos, keep making the training ones, please cut out all the other noise out:)
Im new to running anythong over 200m and even that was 15 years ago.
I’m a 6 foot 200lb bodybuilder.
I’m really enjoying running but 5k just kills my feet, ankles and back…. I think I’m too heavy.
I’m trying to lose weight, is there anything else I can do?
Hi, I’m beginner and planning to go for a 5K run. All I can do at the moment is a non-stop run of 3K in 20 minutes.I breath heavily and could not run further.Does these squats for every mile will help me? Do you suggest any other strategy to be adopted?
Thanks,
Jerome
Cud have been better..if u had told everything in less than 5 min..
what kind of food i should consume before and and after 5k training? and what should i eat all day? well there are 2 races that i must win.
1600 meters in 6 minutes or less
5000 meters in 25 minuts or less
if any race i win then it can be my career can be change. so that’s why it’s important
Is it still easy running if you can maintain conversation first 20 minutes then next 20 minutes you’re breathless?
pro Cycling used to train this way: long and slow. ie junk miles. Then sports science came along and showed coaches slow don’t make you fast. Is running stuck in the dark ages or has it tried this approach?
I feel like I am completely talentless when it comes to running. I have started running regularly 4-5 times per week over 3 months ago. My fastest 5k time is only 27min and my 1 mile time is 7:04. I run around 20+km per week now and my run ranges from 5km -8km each time. Once per week I will do 1km x 3 repeats that is 30s faster than 5km pace. I am quite a heavy guy at 84kg/1.78m (185lb, 5’11) as I gym and lift weights regularly. I feel that i have good genetics for gaining muscles and strength but when it comes to running I am super slow to improve. Does anyone experience the same issue as me?
Keep it up! When I started running 5k’s were decently difficult. Today I ran 8.1 and it felt just as hard, no harder. The only thing more difficult is the mental part. Lol
I’m twelve and I love cross country it’s my favourite thing to do and I’ve built a lot
My best time is 17:12
11 minutes video and after watching I am able to summarize the information in a sentence… dunno guys do it for the money or do it because you genuinely want to help inexperienced athletes, trying both and the result is 11 minutes waste of my time and another 3 in writing a hate comment
I’m 8th grade and my fastest 5k is 23:20 minutes I’m getting there! I do about 4 to 6 miles every weekday. I’m still learning and improving.
Some really great tips EXCEPT the “stop and do some squats” bit. That’s insane for anybody wanting to develop rhythm and pace surely?
More mileage will get u fitter so that u can go harder and increase ur time
Any advice if you can never talk during running? Even at what feels like a super easy 7min/km pace on my body physically, I am never able to talk… My breathing is a bit weird though, since I start hyperventilating quite easily. I’m more of a strength person anyways. I’ve been told before that my breathing is probably going to be weird always, but it’s hard to accept haha! Anyone have any tips?
I’m doing this three-times a week and struggle when it’s cold as I have mild asthma.
I really should have paid attention to this video more freshman and sophomore year. Now as I rising junior I’m adding more structure to my training and running 35 mile weeks. I really think I can improve this season after being so mediocre for so long. Wish you still ran Ryan!✌️
Im 43 best 5k is 21.37 wanted to do the sweet 21 but is getting hard I don’t know what I’m doing wrong
Out of 735,000 viewers of this video, I doubt that even 0,01% is faster than 16min, 5k.
My triple A cross country team is now down to 4 runners so it’s really less of a team sport now than it is an individual
Why would training slower and not pushing ypur ody as much allowyou to run faster I dont get it. The laws of progressive overload and intensity surely mean that if you continue to push yourself more you’ll be able to run faster? I just don’t get it though can someone explain it to me
Cool video but over detailed dragged out.
Run about 3.5km every day minimum.
get a long run in once a week (6-7km).
Run hard out and as fast as you can for a minute, then take a minute break, do this like 20 times (advanced 2min hard out1min break -10 reps).
hill or stair reps, spend 30 mins going up and down for speed too. (run up, walk down)
rest the day before race day.
incorporate these into your running week workout and you can build some decent speed
ive got a naturally slim build so building the fitness was fun, in 3 weeks my time went from 26min for 5km to around 21-22min, like its not that fast but its decent progress in my opinion and hoping for a 20min 5km one day. Always trying to push to the next level to get to the next level. before you walk, run for an extra 10 seconds.
Question? I weight 225ibs 6″feet I have a well built buddy more like a strong man look�� is there a weight I should try to bring myself down to in order to achieve better and faster results to break 20min on the 5k????
this would have been helpful at the beginning of my cross country season xD but i’ll use these tips for next season. thanks for posting this!
1:10 first point, 3:30 second point, 6:23 third point, 9:39 bloopers
I began couch to 5k last summer and ran my first 5k in 44:17. Not a great time, but since I weigh in at 290 lbs I was pretty happy just to finish. I will keep on get that time under 40 minutes for the next one!
Hello thank you for this video I’m going to try this I hope I don’t quit!! Lol also are you a police officer or security
Running everyday isn’t ideal really. Just run 3 times a week and that’s it if you want to improve.
Getting back to training this weekend. Great tips. Thank you
I was that first type of person Ryan described freshman and sophomore year and saw close to no improvement. I’ve finally decided to put in the work as a rising senior and I feel so much better mentally and physically!
Been running 3 miles each time and my body could handle it pretty well, but I just signed up for my first 5K at Dodger stadium and I’m psyched!!
My first season as a freshmen 17:40 I’ve never done XC before still Improving����♂️
Just got back into running after a year of absence. Now my 5k is 34. Used to be 26 two years ago. I’m happy to bring it to 30,32.
my personal best is about 16 minutes for a 5 km race and on a very normal time is about 19 minutes but I NEVER did the easy runs! been running for a while now, I’m 35 yrs old and I would say that I personally never gained from doing easy runs. All it did was make me a lazy runner afterwards so I got into the habit of doing my “normal” pace and then my “fast” pace! The way that I got faster was following another runner’s great advice who told me, “oh you wanna run a fast 10 km race? then START RUNNING HALF MARATHONS!” By the time I was doing halfs all 10 KM runs felt too easy that I started just increasing my 5 km workout pace and then my 10 km pace to the point where now I only really wanna do halfs! but in my PERSONAL experience, easy runs never really worked
After watching the video, my mistake is the total distance I ran in speed training was too short and each rep was too short. Thats why my mile time improved but my 5k time didnt
i just started running 5k, and learning how to run 5k properly.
i am 26 years old, and my best time is 45minutes. my goal is 35 minutes for the next 2 weeks and 30 minutes for the next month.
thanks for this video, i will try to run more
Tips were basic, most runners them. But, what I loved is how you took the basicness of them and encoorperated a twist in them. Overall, it has helped me become a better runner!
only key to run faster and longer is practice practice and practice
What frequency would be recommended for each workout as a minimum? E.G should you do one of each run once a week, or twice a week or fortnightly? Thanks!
Been runing for five weeks, and my PR on 5k is 32 min, i’m really trying to get below 30 min and ultimate goal is have an average of 15 min ����♂️
My goal is a sub 20 5k by high school. I have 4 more years to go with a 23:27 pb.
Thanks ZACK!!! I’m aiming to hold 4:40 pace for the 5k.
Sadly both the community college and university I went to for undergrad didn’t have a xc or track team. I did 1 year of xc/track my senior year in High school. I’ve ran on my own the past few years, bests so far is 24:58 for 8k and 15:18 for 5k, 1:08 for half marathon & 2:28 for marathon. The 5k, 13.1 & 26.2 were all done solo because of COVID, sadly. Since Chicago canceled i hope to train for my first 5k and then train for a sub 1:07 half debut at Houston!!!
This is glorious, I been tryin to find out about “is it possible to get faster” for a while now, and I think this has helped. Have you heard people talk about Ralebney Running Recoilless (do a google search )? Ive heard some extraordinary things about it and my buddy got great results with it.
Sorry I took 5 days to reply. But, honestly? I just run 6 days a week. Mondays and Wednesdays I go run about 5-8 miles (what ever I feel up for). On Tuesdays, I work on speed, doing 800 meters at a time, I’ll usually run about six of these, each one being faster than the last. I do the same thing on Thursdays, though, doing about four 1200 meter repeats. On Fridays, I relax, with a 30 minute run through trails in the woods. And on Saturdays, I wake up early and run 10-12 miles.:3
Problem with rayban seafarers is that it slides down the nosebridge when you run, I wear oakleys coz it stays in place and doesn’t slide.
how much weight did u lose please as well if u were a healthy weight before or overweight?
This was really a video about workouts it was just advice on running at different intervals
Hi Lilly, This is awesome! Did you change your diet as well, or just running itself gave you those results? Also, did you develop any shin injuries or pain?
Hello! I like to run. Usually, when I run 10 km in my rhythm, at line finish… just… I get tired, that”s all. But when I run 1 km I lost my energy and can”t do it in 4 min.
A tip, please!
if i run 5k faster and better. and the 10k also can improve or not??plese reply for this question.
Ur wearing a hoodie. Why are u complaining that ur sweating lol
probably one of the best videos I’ve ever seen on running in general. ur so right about consistency and getting thru that real crappy time in the beginning where it sux! yea u gotta go out there at least 5 times a week imo
who ever thinks 14:46 isn’t a great time, is either eluid Kipchoge or some professional runner
Went from 19 min 5k to 16:33 my sophomore year thanks to this video
i had some fats in my body and my health started to get worse, so i decided to stop all this fastfood, and start running 5K-10K a day, in 20 days i lost almost 10KG
Thanks for the tips!! These are really good videos and I appreciate your help!! Keep it up!
I am running with a lot less hip and knee pain after watching your video on warm up
I ran 19:20 my freshman year I’m trying to drop down to 17:30
Okay I need tips! I’m already running, and before I took a 2 day break (weekend) and so far I’m up to 3-3.5 miles and I do have to slow down 2-3 times. I do it on a treadmill at speed 4. I feel really good and my lungs are like please stop!!!! But I’m just wondering if I’m doing good? I’m trying to get to the point where I don’t have to stop for those 3.5 miles then I’m gonna increase the speed and so on or should I go ahead and increase the speed? Btw last year I had gastric bypass surgery bc I was worried about my health and I wanted to be able to run and do good! So I’m super excited about these 5ks. Thanks for any info!
This is just superb, I have been researching “best way to improve your run time” for a while now, and I think this has helped. Have you ever come across Ralebney Running Recoilless (Have a quick look on google cant remember the place now )? Ive heard some pretty good things about it and my colleague got cool success with it.
I’m going into sophomore year in high school with a pr of 17:44
on the first day itself i ran for 5KM and felt better..From the second day i used to run in park which is round in shape and i experienced heavy pain in calves and now i stopped running becoz of pain.But i have to run for 5KM in Army selections..COULD U HELP ME WITH THE SOLUTION FOR THIS PLZZ,so that i can overcome my pain and run efficiently for longer distances and gets recommended in army selections..:)
I can tell this is san francisco and that’s my favorite place cheers guys
What we do for cross country is run by time not distance while we are training. So we will go out for 45 minutes or so 22.5 minutes in one direction then turn back. Then we build on that as we go so if we ran 45 a couple days ago we run 50 the next day with hard workouts in between.
Interesting this popped up after I ran a 5k this afternoon. Anywho, I initially had a run time of 38 mins. Lost 20 lbs and today had the best time ever for myself, 29 minutes. ThNks for the tips and having the Nike app definitely helps! ��
I started with a 5k in 38 minutes about 3 weeks ago and today finish with 35 minutes. Will aim for 30 minutes by end of this month!
You are awesome, I just got very confused when it came to numbers: medium runs and strides after workout: I couldn’t follow that information at all.
Just started running 5k regularly and its a great buzz especially as i aint done no physical exercise at all for 25 years..
As an older runner with a history of injuries ive started doing Parkrun recently but cant run between them as i need old injuries to recover. Any tips to improve 5k time?
65 to 70 miles a week what?
Do you litterly run 10 miles every single day or what? Dont you need recovery days or something
have been struggling to sub 21, at 21:06 currently. Goal is to even get sub 20. I hope I can do it.
After I jog when I walk I always feel like I’m going to throw up
15 minutes for a 5k is incredible my record was 23:19 my target is to get to the 22 minute mark
My best on a treadmill is like 24 and outside on a rocky terrain is 28 15 minutes is insane
Bro 22 minutes is a good time even ���� I’m not super unfit but my best so far is 26 minutes after like 4 weeks of running
what the heck 15:34. Just got pr of 30 and wanted to drop down to 28 this week so go off ryan lol
I’m 13 and I’ve started running 5 days ago. I have dine 2.5k in 5 days progress as i could barely run before that. My goal is 5k and i run everyday for about 30 min
What’s your fastest 5k time?? Mine is 21.38 at my local Parkrun back in 2012. No recent P.Bs sadly.
I need some good shoes! Anyone have any suggestions for running on the road?
hey guys! glad you’re liking this training video. If you haven’t checked out our 2 week training… it’s a good kick start for some of these habits. Check it out… let me know what you think. http://tretips.com/5k
New to running? I have signed up for a 5k on Mar 3rd, any suggestions??
I ran 43 miles last week, and 3 of those 4 runs was at least half marathon distance, I prefer running long. What are the downsides to this? Besides injury risk (I access my body and it feels fine.)
First 5k of freshman year28:44. Last 5k of sophomore year20:31.
This is a stupid question but my5k time rn is 28 mins and I wanna get it down to like 14 mins… do you think I could cut it down to that if I trained over the winter spring and summer?
This video just seems to say do some easy runs, some medium runs, and some hard runs. More detail would be helpful
If I’m ever in a rut or injured this video always gives me motivation
This video was useless ngl I want to hit a 19flat Iv only been hitting 21:30s and i only been running the summer and i have district next week and iv never ran in my life and I starded in the summer:(
so I know you don’t run too much anymore, but curious how much rest would you take between each stride?
Done my first ever run today my mate said we were doing 5k but we did 9k and my time was 49 mins thought it was ok for a start
How do i know if my running form is good? Who is going to correct me if it isnt 😉
The MEGA VLOG will be coming tomorrow morning!! It’s going to be super long, so it was taking a bit too long to edit:)
Hi sir I am training in police academy. I want to run without stopping but it is not possible. In 5k run I was completed in15min. But in the last round I didn’t control my breathing. Please help me to run fastly without stopping.
Is it coincidence this kid looks like Dash from the Incredibles?
Is it impossible if I drop from a 19 sub to 16 sub or 15 flat in a 5k? Because usually in track we do a 2 mile warm up then a 5 mile run to cover more distance and endurance then speed work on Thursday then on Monday distance on tuesday is tempo workout then Wednesday distance then Saturday is speed work. But coach says it’ll drop our 5k time alot
Anybody else notice when you reach the half way point of a 5k and turn around the time seems to be faster on the way home?
Very cool content Nora you have a cool personality i subscribed to your channel!:D