Training for a 5K Race Week 4, Day 1 Track Workout 9x200 meters
Video taken from the channel: TriGuy1978
BEST 5K TRAINING AND RACING TIPS! | Sage Running
Video taken from the channel: Vo2maxProductions
HOW TO RUN A SUB 17-MIN 5KM! (or a faster 5km in general) Coach Sage Canaday Running & Training Tips
Video taken from the channel: Vo2maxProductions
You’ve finally done it—signed up to run your first 5K race. You have a month to train for it. You have a month to train for it. If you’re an advanced runner who currently logs at least 20 miles a week, the program that follows will have you up to speed in four weeks.
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. 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.Run 400 meters hard, then recover by jogging and/or walking 400 meters. A second variation is to run 200 meter repeats at 800 race pace with 200 jogging between.
Before starting this workout, warm up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a.4-Week Advanced 5K Training Schedule Week 1. Day 1: 40 minutes CT or rest Day 2: 25 minutes TR plus three hill repeats Day 3: 3 to 4 miles ER Day 4: 5 minutes at 5K effort (three times) Day 5: Rest Day 6: 7 miles LR Day 7: 3 miles ER Week 2. Day 1: 45 minutes CT or Rest Day 2: 30 minutes TR plus four hill repeats Day 3: 3 to 4 miles ER Day 4: 5 minutes at 5K effort (four times).
Sure, running might seem easy—just lace up your sneakers and go. But the thought of actually training for a race can be intimidating AF. That’s exactly why you should start with a 5K.
Usually, you can prepare for a 5K within 4 weeks as long as you’re reasonably fit when you begin training. It’s possible to train in as little as 2 weeks if you’ve been running regularly for.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.Welcome to week 1 of the Runner’s World 5K Training Plan for advanced runners. // Each Monday, you’ll get a note about your training for the week.The 5K distance could be considered one of the most challenging race lengths out there.
It’s too long to be considered a sprint and too short to be tackled long and slow, like the marathon, so a 5k training schedule needs to incorporate speed and endurance.. A 5k is short enough to race consistently, making it fun and interesting to chase down a new goal.12 rows · Jun 29, 2011 · Run your fastest 5K in 10 weeks. For those of you who have a few years.Advanced Workout: 3-mile warm-up + 6 strides, then 6 x 2 minutes at goal 5K pace with 2 minutes of easy jogging for recovery between each interval.
Then run 4 x 30 seconds at mile pace with 1 minute of easy jogging for recovery between each interval. Run 1.5 miles to cool down to complete 8 miles total.Getting Started with a 5K Training Schedule In this 5K training plan, you’ll make slight increases in your running distance while making small decreases in your walking distance each week. At four weeks, you’ll be ready to run the 5K distance without walking. Of course, it’s completely find to take a walk break during your 5K race, too.
If you’re trying to run the 5K in 25 minutes, you’d want to run these 1,000 meters at about 4 minutes and 40 seconds (1,000 meters = 1 kilometer). Rest 5 minutes and repeat for 2–3 sets. Work up to 5 sets over time as intensity allows. Workout 4. Run at 60–65% of your max HR for 20–25 minutes.
Weeks 6–10 Workout 1.Let’s compare two runners who want to PR in the 5K. Beginner Brad has been running for two months. He read the PR in the 5K article for new runners, and started doing strides, boosted his long run, and completed a more structured workout each week. Within six weeks, he cut over a minute off his PR!
One day a week — Friday on this 5K schedule — is a day of rest from exercise. This gives your muscles time to recover. On Sunday, you can either take another day of rest or enjoy a walk for as long as you’d like. Also take a day of rest the day before your race.
On this 5K run training schedule, race day falls on Saturday of your seventh week.
List of related literature:
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Relentless Forward Progress: A Guide to Running Ultramarathons |
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Advanced Marathoning |
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| from Run with Power: The Complete Guide to Power Meters for Running |
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| from The Art of Running Faster |
57 comments
Could you do a training talk on how to estimate what pace is achievable to race at based on training times and previous times, without trying to run to fast/ambitiously and burning out? Love the videos
Any tips for a young high school runner that is struggling to break 1830 threshold?
Great info for us beginners!
Ran track in HS but was a sprinter. Appreciate the difference in training you mentioned for people coming from shorter distances vs longer distances. Definitely hard to work up to high mileage. The short stuff is fun but it fails to create the endurance needed. PR from a couple years back is high 23 minutes so hopefully that changes in a couple months.
One thing I haven’t seen you address: Please do a video on workout to race predictors for various distances. i.e. What does a certain time for 6x800M predict for 5K race?
today i did my first test on 5km, never tried before that distance. 17:19min:D
Thank you for you Channel, I enjoy watching it a lot. What weekly mileage would you recommend for a female aiming to run 5 k in 21:20? (And in general are the reccomedations for mileage and types of workouts the same for males and females?)
I really want to do this. I just hope there will be a cross country season this fall
you are knowledgeable and you have street cred, but can you be more succinct? i’m into this seven minutes and you could have bulleted this info in about 30 secs. i don’t mind too much but it’s something for me to consider when i’m looking for information
Hey Sage, just wondering if you use a GPS/ HRM watch? and if so which model do you use?
Where can I find the playlist you are talking about in this video?
Would love to see a video about Heart Rate Reserve (HRR) vs the Percentage of the Maximum Heart Rate Method when calculating the different Heart Rate Zones!
thanks for this sage. sub 17 is my next 5k goal, good to know the kinds of workouts i need to do. but im glad that you mentioned first of all about the mileage, because im way off on that front (averaging 30-40k), so i dont really know yet what my potential is like until ive built that up.
I love these videos even though I don’t know why I watch them I struggle to break 27:00 for 5k. I mean ‘tempo run at 3:43/km pace for 20 minutes’ is just LOL. Maybe someday.
Let’s say i want to follow a Pfitzinger 5k plan that has an average of 60km a week. Should my I peak at a higher mileage than that in my base building phase? Or should I peak at 60km before I begin the plan?
I’m a short, fat, 50 year old guy that just got into running a year ago. I just did a 5k in 30:50 but I had better times in training. I got frustrated because I started the race at the beginning and people were passing me left and right. Lesson learned. From now on I’ll start at the back so I can be the one passing people.
You can also take part in adjacent distances of 3 and 10 km or 2 and 6 miles
I’m training for 5k’s. I’m pretty slow. Like 6:44 per but right now I have a small base. So I figure I have a lot of room for improvement. If I should be doing 13 mile long runs once a week. Speed work once or twice and a twenty min tempo run. Where are all the other miles coming from? How many do I need to log? I haven’t built up my long runs too long yet so right now I’m only logging about 15 miles a week. My long runs are only 7 miles and I’m going to add a mile a week till I get to 13
I have 45-50 min commute by bicycle each way, 5 days a week… does that count as base building? What HR zone should I target for those commutes on the bike and should I do other long runs on top of that?
Hey, Sage, I am a sophomore in high school right now who is about to race at the Nike Midwest regional. Which is currently two almost three weeks out for me. I was wondering how do I train like a marathoner before this race.
I’m a sophomore and I ran a 17:02 a couple weeks ago and I’ve been in the 17:10s since it’s kind of annoying
videos keep getting better. information highly useful as usual
Wow! those workouts are almost similar to the ones I had in high school. They do work!!! I ran 15:36 once I implemented some more mileage too.
Estaría bueno si podrías hacer los subtítulos en español miro todos tus vídeos saludos desde Argentina ����
This gotta go into watch later, so I can watch it again when I get to that speed
So for a 17:30 what pace and how long should my long runs be? I ran 17:52 last year but this season I’ve only gotten 18:52. I run 25-35 mpw. 400pr 52 800pr 2:05 1600pr 4:54 2 mile pr 11:17
I think taking the first 200-400m and running it hard in a XC race is in general a pretty smart strategy. Generally there are a lot of people in the race and you don’t want to get caught behind a bunch of slower runners in a narrow, tight turned XC race. You see pros and elites doing this and winning races because they weren’t bunched up.
man you are awesome, i felt on one of your video by mistake, listened it, and it make me want to try running for real, i ive never really ran, never found it usefull and was always saying that i was not made for that, but you changed everything, you are motivational and instructive. i thank you very much for all these precious information you give! keep going (sorry my enligh is not on point )
Sage, what if you only have 1 month and a half of training, and your starting right under 25 mind, going for sub 22?
Just finished my first half marathon! improving my 5k time is next on my list.
Averaging a 7:30 pace is tough for me on a 6+ mile run. I’m only a 20:55 21:22 runner right now. 35 years old; 3 years of running; 2 if you don’t include all the hard work and complete lifestyle change to go from 190 to 150 lbs.
My first 5k was a 15:40 timed trial. I actually kicked in several times.
Yes, professional athlete, but the problem is that what you consider to be “easy running” is most people’s sprinting.
what is % of max heart rate should be during 5k competetive run? lets take kilometer 3 as most adequate.
Wow great video! Thanks so much. I’ve been treadmilling for 14 years but now in my mid 50s I finally started racing. I did a 5k at 25min which is slow I know, but I started interval training and my times are getting better,but to get sub 20 min., would hill runs help the most? I run about 25 miles a week, but I also work 12+ hour days, so I have to do it between shifts. What’s the best way to improve my times?
started running a month ago and did my firs race got 21:09 5k and i was so tired on a flat course. it’ll take me a long time to get sub 17
Your videos are so good Sage, I don’t get why your subs aren’t way higher.
Thanks for your tips. Broke the 20 mins mark after 2 years of running. Doing more mileage this year. Let’s go!
I like this format better for your training talk, Sage. Either while you’re doing easy runs or maybe indoor activity if the weather is not good for shooting outside. Keep up the good work!
I need to be able to run like that but also be able to trap bar deadlift 400 lbs. Any tips and ideas on how to balance this kind of running with strength training but not getting too heavy? I also need to swim 1500m for time, about 32 minutes at the slowest…
Your timing for this video couldn’t have been more perfect. As I have been building up the past few months for 5k season starting this weekend for me. Get that speed up for a good fall marathon.
I’m pretty sure I wouldn’t be able to run 5k under 17 even on a stroller.
I’m not even sure how I ended up getting here. Lol
This video popped up on my recommended feed after I ran a 17:01
And you have to be skinny at-least 150 lbs for a 5 10 male to run that..
I’m signing up for my first 5k (actually a trail 6k) and i’m 2 months out from that. I’m going to try to increase my weekly mileage to 30 miles a week like you recommend. Thanks for the videos Sage.
How you doing bro. I’m from Brazil and run 6km 4 days per week. I never didn’t 17min in 5k. I need training harder with workouts 400 or 200 repeats. Thanks coach sage. It can help me to run efficiently
Is anyone cracking 17 over 40? I’m struggling to break 25 and 17 seems ludicrous at this point.
Hey Sage (and anyone else maybe reading this), approximately how long should we follow this program until we try testing for a PR? More specifically, about how long is the training from the point right after one builds up his/her easy mileage until the PR day (or race day)? Thank you so much! And I love all of your videos!!! Keep it up buddy! -Andy
can you maybe make a training talk video about running with weights ( Rucking).I heard its good training for the military.
Thanks for the awesome videos!
0:13 Very talented runner. I only play an acoustic guitar as a runner. Your parents must be proud of you.������
Great video and great advice! I’m going to try this at a 5k race tomorrow!
love it… Running for life… Vegan for life… fun for life.
Great info! I really appreciate the effort to convert from miles to kms.
been running my tempos at 5:45 pace for 3 miles and 6x1k repeats at 2:59 pace and my best 5k is 32:13 but i’m hoping to break 13 when i finish walking my cat
Enjoyed the info….best 17:20-30 sec haha Enjoyed it all…and will listen again….I think of the 5k as a boxing match in a way….but I also like boxing… Hope your Old School Rocky High Training is going well and Fun! (CO)
First time doing 3 miles i finished it in 25 minutes. Is that bad??
the 3 split thing sounds interesting to me I will test it in 3 Weeks =)
I just ran a 25k two weeks ago on 6 weeks of training (20-30 miles per week). I literally wasn’t doing any running before that. I did decent in the trail run and took second. I then had a light week (about 12 miles) followed by a 5k where I ran an 18:44 only 6 days after my 25k. All of this to say, I have followed your videos for several years and I have just come to realize the importance of base mileage. My goal is to get up to that 60-80 miles per week range and really see what I’m capable of. I really want to get up to those ultra distances as well, hopefully a 50k by the end of January. As a former sprinter, its all new territory for me, but your videos are such a huge help!