How YOU can run a FASTER 5K in SIX weeks
Video taken from the channel: James Dunne
Carrie’s 5k Training Plan Part 2
Video taken from the channel: C Tolle Run
5k Training Plan for Beginners Part 3
Video taken from the channel: C Tolle Run
From 5k to Your First Half Marathon (Free Training Plan)
Video taken from the channel: James Dunne
6 Week ‘Beginner to 5k’ Training Plan (2020 update downloadable pdf)
Video taken from the channel: This Messy Happy
6 week half marathon training plan
Video taken from the channel: This Messy Happy
5K Training Program
Video taken from the channel: Cliff Latham
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.This six-week 5K training program is designed for beginner run/walkers who want to build up to running a 5K (3.1 mile) road race. This training schedule is a run/walk to a continuous running program.
This six-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 six weeks away, use the 6-Week Beginner 5K Training Schedule. If you’re an advanced runner, you can use the 6-Week Advanced 5K Training Schedule.This six-week 5K beginner training schedule is designed for run/walkers who want to build up their endurance to running a 5K (3.1 miles).
This training schedule is a run/walk to continuous running program. Each week, you’ll make small increases in your running distance while making slight decreases in your walking intervals.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.Instead, you can run a faster 5K by following this free training plan for the next 6 weeks, written by Olympic coach Mario Fraioli. With a mix of medium-long runs, speed workouts and progression runs, you’ll be able to improve your strength, speed and stamina—and very likely—run a faster 5K.6 week Couch to 5k Training Calendar TRAINING CALENDAR LEGEND Colour signifies easy day/effort R Rest day XT Cross train – bike, swim, squash, etc. *All training efforts are shown in minutes. ON, I WILL COMPLETE A 5k Courtesy of: www.MeetYourRunningGoals.com Week.
6-Week 5K Training Plan. To help you train for your 5K, we asked San Diego Team Challenge Chron’s and Colitis running coach, Kat Gunser, to create a six-week 5K training plan. Then we partnered with RockMyRun to create a music mix to help you pick up the pace and cross the finish line strong. 5K Training Plan PDF.
The 5K is fun and exciting – training for one is no different. This 8-week plan is designed for maximum results and built to adapt to your experience level and needs. Nike processes information about your visit using cookies to improve site performance, facilitate social media sharing and offer advertising tailored to your interests.
Consider using this seven-week 5K run training schedule as your guide. It’s tailored for beginners or anyone who wants to complete a 5K race. You can also adapt it for a 5K walk.
This 5K training schedule includes a mix of running, walking and resting.Six-week beginner 5K training plan. Article added June 4, 2020 Categories Beginners, Beginners Training, Featured Training, Race Training, Training. Written By: RUNNER’S WORLD EDITORS.
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.If the race is at least six weeks away, this intermediate 5K training schedule is exactly what you need to help you run to your full potential. This six-week training program (see below) is designed for intermediate runners who are currently running at least 15 miles a week.
Types of Training.5K Training. Whether a first-time runner or a regular road-warrior, we know how much it means to get that personal best. Choose from four different programs designed for 5K runners.
Novice. This Novice 5K Training Plan is designed for beginning runners or for runners who want to take a low-mileage approach to their training. Never Intermediate.This 6-week 5K training plan for beginners will take you from novice to race ready.
Get detailed 5K walking workouts, form tips, and racing hacks.Beginner 6-Week 5K Training Plan. by: Shannon Fable Fitness March 6, 2015. Signing up for your first 5K is a fun way to motivate yourself to work out.
The distance is perfect for novice runners and will provide a great goal to keep you on track. If you’re just getting started, our beginner 5K training plan will help you get to the finish line.
List of related literature:
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| from Marathon: The Ultimate Training Guide |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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| from Advanced Marathoning |
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| from The Incomplete Book of Running |
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| from High-performance Sports Conditioning |
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| from Triathlon Science |
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| from Run with Power: The Complete Guide to Power Meters for Running |
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| from Fast After 50: How to Race Strong for the Rest of Your Life |
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| from Developing Endurance |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
137 comments
My very first 5k was a fun run 59 minutes! My best is 29:30. Goal now is to sub25
Hey there! I am an 11th grade XC runner with a 5:58 mile PR. I really like how you get down to the science of the benefits of this particular program because it makes me trust you more. I’m gonna follow your advice and do some strength training over the summer as well to see if i can get 5:00 or less, not just so i can be one of the best on my team the next season (my Senior season), but also so i will be worthy of a Division 2 school in the future (maybe UC San Diego). REALLY like your advice and I hope it works out. Wish me luck guys!
8 mile tempo run? 8 mile is more like a long run, I would say tempo run is something around 5-7k distance.
It makes no sense to train 1 minute 15 seconds faster than race pace for the interval training. I think he had the right idea for training kinda but the examples he gave were way off. You should have a goal race pace maybe 30 seconds faster than your last 5k. I also don’t know why he alternates the workouts intervals, and mileage of tempo runs. Pattern unknown? From other coaches online they say to run at race pace or goal race pace for interval training and play with (gradually reduce recovery time every week) the recovery time and distance not with the speed of the 400s, 800,s and 1600-miles. 6 800’s or 5 1000’s is the best probably. But the 400’s and 1600s are good too, but you should decrease recovery time NOT speed until you run the 5k faster. Then run the intervals faster AFTER you hit a PR, meaning you ran the 5k race at your goal race pace from training. If you increase speed of intervals you will need more and more recovery time and can’t recover in 1 minute OR the 400’s will be rendered useless as 1 minute recovery 12 times throughout the 12 intervals are not enough to improve your 5k time. However, you might still improve this way but will probably tire your legs out faster because your running way faster than race pace if you run 1:15 faster than your 5k race pace and then closer to 2 minutes faster than 5k race pace, and your mileage will drop, tired legs and take you longer to improve. Your legs are not even familiar with the newer speed, so your just building speed not endurance as much. Similar story with the 800’s and 1600′ mile repeats.
I think some of this advice is wrong. On the whole the video is pretty good, but it usually advised that your long run pace should be the same or slightly slower than your easy runs. More importantly, the advice to run intervals faster than your race pace is not the most efficient way to train. You should run at target race pace and then gradually increase the interval length. If you’ve been training hard for at least 10 weeks and can do 3 x 1 mile repeats at race pace a couple of weeks before your 5k race, then you should be able to hit your target race time. This will not be true at the elite end of the spectrum, but for most of us out there it’s a pretty good rule of thumb.
Absolutely amazing video very informative for a new runner like me who studies GCSE pe and fitness at school and at home just out of interest. I’m going to use this video to create myself a six week training program (extendable) just like in pe thanks very much.
Great video! You suggested running 400/800 on tuesday, tempo’s on thursday, long run sunday, and on what day would you make the 4th run? Thanks!
Best channel. At age 66.6 I might not make it all the way but will at least be more confident on the 10K. Recovery time is the issue. A 6 mile on Monday and a 5 mile on Wednesday and my Garmin 5 will tell me training is unproductive and more rest is required. Oh well, lucky to be running at all. Plan on some walking should I attempt the half. I think one allows 210 minutes to finish.
I’m 13 and I just ran my first 5k at 18:00. I am training, hard looking to make this a very important part of my life. This video just helped me learn new important information.
What does S&C mean please? I know they are short forms for strength and conditioning. What am I supposed to do that. Thanks.
Plz make video content for breathe system, because after 2km running my mouth suddenly opens itself and taking oxygen, and then i can’t only breathe with my nose which i was doing when i have started..!
Explain us sir
Hi man
So i just finished my 5k run.
Do you think if i am able to do this half marathon,or shall i do the 10k program?(both in 6 weeks)
By the way you are great man,thank you very much❤
10 mile long run as a limit is the stupidest thing I’ve ever heard. I agree for most people who aren’t taking running as serious its fine but I garrentee you won’t find a world class 5k running that isn’t averaging near or over 100 miles a week
Why did you go with 3 speed days as opposed to 1-2 and a long day?
Is this training recommended to be done on flat surfaces or elavate land(hilly).
Wow! Thanks so much! Not only you gave me a first fresh idea on how to steer train in for my first half, but relieved some anxiety I was carrying bc of it. It’s going to be hard to respect the rest day tho! I know myself and I know I’ll try to push it:( for sure I’ll have one rest day and easy runs or workouts other 2 days
Great breakdown for the 3 parts to to 5k training coach. I am starting my 1st year as a HS Cross Country. do you have any training plans written up that I could read and look to in planning my program for my athletes.
First: Cleethorpes Parkrun 25th Dec 2018 = 26 min 49 seconds. Best and most recent: Market Rasen Parkrun 16th Nov 2019 = 19 min 45 seconds. I’m happy!
Using this plan, how do we monitor our heart rate when on running?
Carrie, In January of 2018 I turned 60 and new I needed to do something. I hardly did anything for 10 years. I found your 6 week 5 k training plan and started to do it. I can’t tell you how much I appreciated your thoughts and attitude. It was a real challenge for me to get going. Well I signed up for a 5 k and did it. Didn’t really enjoy it it but i followed the plan and reached that goal. Soon afterwards I started to show a lot of improvement and got really encouraged. To make a long story short. Since that time I’ve done about 10 road races and now am really into trail running. This past year I’ve done 2 half marathons,
3, 25 k races 1, 30k race and 2 50k ultra marathons. I’ve ran in races with all three of my adult children that have become great memories. I’ve run in 8 states from Ca. to NY. It has become a part of my life. I’ll turn 62 in January and it will mark 2 years since I found you and your video. I’m in great shape, challenging myself and having fun. I just want to say thank you and to let you know you made a difference in my life.
I just got back into running a month ago and ran a 5k in 22:44 today. Will definitely try to implement your advice and see where this leads. Thanks!
Hi everyone I dont know if there is someone who can help me out with a question. On the video he says that tempo trainning is running 6 miles one day of the week for example, but if I am new at running and trying to reach 5k for the first time how am I going to run 6 miles? How much can I run to work on my tempo? Right know I can run 3.5 km and I am trying to get stronger to run 5k
Hey, I failed my first interval session at only 1km. Any tips for me and which session should I be running the next week? 400?800?
Good stuff, will try this sometime along the way, my 1st 5k is 3 days away, prolly will apply this technique for my next 5k
If I’m on holiday for a week half way through the program should I skip that week out or do it when the holiday is over?
What do think of beet it ( beetroot concentrated juice )? Supposed to help speed recovery and help oxygen flow by enlarging the veins after drinking 30 mins to an hour before
Hi coach, thanks for the helpful video. I ran high school cross country and track over fifty years ago My times got slower afterwards because of a progressively debilitating spinal disease until I quit. But here is an outline of how we trained for the two mile: During the summer we would run some track meets but mostly what was called over distance run, at any speed or distance of our choice as we were on our own mostly, but usually anywhere from five to twelve miles around half to three-quarters of full effort. One of my teammates liked to run a long slow run of about twenty miles on Sunday (this was when he was 17). There were plenty of road races around but I rarely ran them. When cross country season began we basically had three workouts: over distance, speedily and intervals. The first interval workout I ran as a high school freshman was 16 x 400 meters. We were supposed to fun the 400 meters air a speed of one or two seconds faster than race pace. I think we had a few minutes rather than just one minute of rest in between. The idea was in part to accustom us to our race pace. The sped play workouts were a co9mbinatiion of intervals and over distance, we would be running constantly but would sprint o=for maybe 100 or 200 meters through the workout. The basic principle was to build up our aerobic foundation during offseason and then to quicken our development during the season through the interval workouts. During the season we would run interval workouts two or three days a week.
great video but i think two easy days between workouts is better than only one day. What matters is two speed workout per week. Unless you are a pro runner like your athlete you are coaching Bob
Jeremiah irun 16:01min and it was fine but hope to improve more better.
Started running 24/07/2018 @ 53 years old. First 5 k Nov.3,2018: 26:48. Fastest, Sept. 2019: 19:22.
QUESTION OF THE DAY: Tell us all your FIRST ever 5k time… and your BEST ever 5k time
Flux, I love the Heartrate monitor. It is a simple but accurate way to make sure you are staying within your zones. Working hard on you tough days and recovering on your easy days. My favorite way to use my Heartrate is to see how fast my Heartrate drops over time. Really shows how fit you are getting!
Carrie
Why are many elite college students running longer long runs than 10 miles? (For example: Zach levet and Ryan Trahan)
Useful tips here Cliff. Thank you. Can I please request you to answer a question of mine?
I recently started running. I first felt pain in the inner part of my left knee. After scan they found out I had a stress fracture (bone edema they said). I took a month’s rest and got back to running again. Now I don’t feel much pain on my left knee, but the same spot in my right knee hurts. Why does this keep occurring to me? Am I doing something wrong? What should I do to complete a 5K or a 10K run without any pain? Thank you in advance.
Brilliant vid. I’ve just started to increase my runs to 10km in preparation for climbing Mont Blanc. I can walk forever but at high altitude the lungs get tired, as I found out previously. Jogging is helping massively, so need to build up aerobic resilience.
Watching this 6 years later but are you still okay with being contacted? I tried to find your contact information on the website but was unsuccessful.
At first I was looking at all the comments about 17-19min 5K times and I was like wtf why is everyone so fast then i realized that only enthusiastic runners and wannabe athletes would watch a video about running a faster 5K.
This is great. Sorry I missed the live. Will you be doing a marathon plan in a similar way soon? Many thanks
Coach, I just won my latest 5k with a 18:50. I wasn’t trying to PR, I wanted the Win. Im planning another 5k race in one month. How much time can I shave off within that timeframe?
this helped so much. previously I had did no interval training. only volume and when I got to race day I suffered tremendously. going to build a strong strength foundation this go around
Use to run 25 minutes last year November 17. Now this year November 17 I’m running 17:36. People told me that it’s a fast improvement but what’s funny was I never thought I was improving enough because I was always comparing myself to the best.
Thank you. This information has been very helpful. I can plan my runs more efficiently now.
10kms my time is 39 min how can i decrease to 35 min.pls help me.
What is a good summer training program to break 17 in the 5k because my fastest 5k is a 17:28 and I really want to break that
this helped so much. previously I had did no interval training. only volume and when I got to race day I suffered tremendously. going to build a strong strength foundation this go around
Hi I following your channel since last 4 months, and I found it very helpful already i did 3 km and heading to complete 4 km run by following your chart, thanks to you for it, i appreciate your great work for making 5k plan for beginners. Can you make a video on strength and conditioning exercise and on interval 20 minutes. Interval 20 min i found most complex for me.
I have 7 days to train…for 21k marathon
54k
5′ 10″
Stamina 6km currently 30min.
Can i able to run 21 k on 19th of January.
I’m currently running like one day. rest and next day run… I just want to run and complete 21k marathon!
I’ll try my best.
Only thing I’m unclear on is how fast the 800/1600m intervals are supposed to be
Click on this time stamp 3:03 if you want to screen shot the plan and have heard “and there you have it” five times in the process of trying to pause it like me ha ha ha. Looking forward to this after I finish This Messy Happy 10K plan. Love the simplicity and flexibility of it!
boss thank you very much.. i am doing the 400 intervals but only i can do 2minutes lols. im very slow yet. nevermind i follow your interval training.
If anyone needs a 6 month plan to 5km then hit me up because that’s how long I think it’s going to take me ���� any advise on someone who can train week 4 walk/run sets but can’t get past 2km?
Never really targeted the 5k distance but did a solo 5k at about 28mins couple of years ago and felt like death. Have run half and full marathons since and cruised a 21.44 debut parkrun this summer. Obviously the aerobic engine has improved quite a bit. �� That said, still alot of room for improvements.
hi, i barely did 3km run in 21minutes on avarage 150 hearth rate. should i repeat a week because i dont know if i will be able to do 4km
What is strength and conditioning examples?
Like leg day or just a gym session?
Signed up for jan
Which is 9 weeks until race day. I’m going to use your plan for the next 6. And then manipulate it to continue progression n steady runs for the next 3. Good stuff
Way to go team! This is going to help a lot of people!!! ��
First 5k at an organised event was 26:33 in 2012 and best 5k was 19:22 this past Saturday, both at Norwich Parkrun. Saturday’s run was a 39 second PB and my first time under 20mins, absolutely buzzing with it!
Really good video, i have just been running 5 km hard as i can every time i run, not seeing much improvement, going to give your advice a try, will let you know if i have improved in a couple of months in a comment below. Thanks.
How do you guys calculate distances? I found myself having to roughly estimate
I started running during the quarantine following both your 5k and 10k plans. I’m now addicted to running and will be following this plan next for my 21.5k. Thanks for the video!
Question for anyone.
What if im just now getting into running way out of shape and I can only do 2miles at a slow running pace. Ive just started up running last week.
I will for sure incorporate the 400, 800s once a week and then just run my 1.5-2mile standard run every day besides Sunday. As I dont feel any kind of pain just exhaustion I’m 24 and 120lbs. Does anyone think there is anything I should do differently? I sure cant even run 3miles even at a slow slow pace. After my run I walk for about 8-10miles.
Thanks
Truth and Freedom!
Peace and Love!
This is great! I added this to my training this year, and did the best I could to stay with it. Dad life kept me from a strict schedule, but still got at least 2 of these in a week. Just finished up a 4 mile race and I killed my goal of 24 minutes! 24:38 old PR…. NEW PR TODAY 23:44 ����
I did my first parkrun in Jan this year. Ran a time of 28:03. 10 months later my PB is 17:51🙂
Thank you so much for this video! It helped so much!! I had a foot injury just now and when i’m recovered i’m determined to train hard! I’m hungry for being the best in the team!!!SO summer training here I come xx Thank you again so much!!! Keep doing what you do: which is being AWESOME!
I’m just getting into running,I came across your post on you tube,thanks for the information it really helped
I love this training plan. What I don’t understand is if I‘m just trying to run 5ks why I am supposed to run 6,7, and 8 miles which is more than double the distance.
Really great, clear explanation of how and why for a beginner like myself.
Hi I have to run 4k after 20days and my current timing is 18:30
Can you please advise me what type of run I should do..to improve my timing
Please,����
Thanks for the Great upgrade to the plan especially the specifying of the S & C. Im in week 2 now
The link for the s & c doesnt work, can you tell us where to find the runners core workout?
Thank you
Hey Carrie, thanks for the great video. What do you think of training by HR?
Well done this is awesome… i started with your 5k… just finished the 10k yesterday and am moving on to your Marathon. keep up the good work.
Thanks a lot it will help me out if I can keep up the motivation
So nice!! Something I can understand and refer to easily. THANKS!
used this during a deployment, stuck to this for around 4 months and went from a 24min 5K to a 20:45 5K (with a cold). It’s super difficult to stick with the intervals, put the payoff is huge!!! I was 29 years old and could run a 6min mile with no formal running training/schooling. Just lots of hard work!
This is one of the best foundational running videos I’ve ever seen. I’m pretty familiar with training and this was still incredibly valuable! Very interesting to hear about your elite 5k guy never hitting over 12 miles on long runs. I know those elite guys/gals put in big miles, so I’m surprised they cap runs at that distance especially since at their speed they probably don’t take all that long to run 10.
This is a great calculator for those who want to estimate their training paces. https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php
hello I from Malaysia…can I know how to train the S & C….For example?
Great video, was wondering how intense should the longer runs be (how fast)? Thanks
QD: first 20:28 in 2016 at a XC race in Russia, best 17:34 at Vinings downhill race in the US in 2017. recent SB is 17:49 at a parkrun in Russia.
I’m from 7oaks tri. Cool video. Maybe worth mentioning strides?
Thanks for the tips! How much training should I do the week before a competition? I assume I should train less before a race, but if that’s right, how much less? Thanks!!
Thank u sir, I am going to follow this schedule.It would be good if you will make video on diet plan. Love from ���� ��
I am thinking of running a half marathon on my birthday this August. And your video has given me the right kind of training plan. Thanks
Just watched this. Hoping to improve my 28:13k by the end of next month. Thanks for the information.
Thanks so much James, your videos are very helpful… Thanks a million.. Co. MEATH Ireland.
First 21:20, best 21:20, can’t seem to reach that time again even on the same course
in first year I’ve managed 33mins down to 25.33. Sub 25 not far away……..
What about the 4th week, Is it a recovery week? And add rest/cross training or 3 easy runs then start again over the next week.
Can I do 2days of S/C workout!!! Instant of one day.
If it’s good than I’ll do two days S/c…
Hello the interval training is where you alternate sprinting and walking right.. I am sure lot of your subscriber have the same question..
12x 400m w/ 1 min rest LOL
Also to do 7:45 min/mile when your 5k is 9 min/mile is Ludacris. I would say it would be closer to 8:30, I doubt someone can hit 7:45 if they are running 9:00 / mile 5k
I would break those Tempo runs as a Fartlek or segment runs. 6 miles tempo is way too much. I would do 3 x 2 mile tempos 2 min recovery. Or 4 min on, 1 min off type style.
Also incorporate hill workouts.
when your doing a long run should it be at a pace where you can talk or faster? also should there be days when you work on core (sit-ups, planks, etc)?
This was good information, at over 275 I can’t do this as described in the video, but the concept makes sense and you’ve inspired me!
Started with parkrun in my local park with 29ish mins, just broke 25 mins 2 weeks ago. Looks to break my 7 years old record which is 22:58 next year
Meeting my sub 4hr goal and achieving my first marathon with out injury were possible due to this marathon training “Zοrοtοn Axy” (Google it). The book gives plenty of good info about training, diet plan, strategy, and so forth. however the very useful page in the whole book is the training schedule which tells you how far to run on what day..
29 minutes at 50
23 minutes at 61
Hoping to get 22 high and sustain that and start doing well in my age group in 10 years
Would like to register for the race email me your email address thanks.
One of the first who properly (according to scientific articles) talks about lactate in 2019. I like it.
my current best is 24min50sec let’s see how much i can improve in next 2months that will be by 25august.
I like to get some 10-12 x 45 second hill sprints in (jog back down for rest). Is alternating them with the long run one week and hill sprints the next a good idea?
It would be great if you could give examples of what to do on s&c days and for you interval days. Thanks!
I started 3 years ago and my best was 25:44 at age 61. Struggling in the 28/ 27 min. In this month did a 25:17 age 64. But really struggling. Running monday to thursday 5.5k.
This has given me so much peace of mind! I was so worried because this super long training program I had, I was behind schedule with 7ish weeks until race day. This though, I can do! It’s simple and straight forward. Doesn’t make it hard like most plans! Thank you. I am not behind where I need to be at all!
perfect video, short and too the point! also it helped me hit my first 21km last year. thanks!
Will I ever run sub 12 min 5k? Any advice on sub 12 min 5k training?
Hi, I absolutely love this video. It explains very clearly why and how to add speed work and tempo runs to your workouts. Great job! There’s a few points I’d like to add, which have probably been left out in order not to make the video 1 hour. But I think they should be mentioned as perhaps many newer runners might watch this video. 1) The importance of warm-up. Don’t go into repeats without having done at least 5 to 10 minutes of slow, easy jogging first, maybe even some leg swings. Repeats on cold legs=injuries. Even the tempo runs should be preceded by slow running. 2) Cool-downs. After repeats it’s very recommendable to do a 5 to 10 minute easy jog too, to slow down the system gradually and flush out some of the lactic acid build up in the muscles. 3) The importance of easy running. Even a fast 5k is about 93% aerobic and only 7% anaerobic. That means training the aerobic system is very important (the “down here” you mention at 14.09). The best way to do this is through running easy paces and the long run. This is especially important for newer runners. Your advice is spot on for experienced runners who want to improve on shorter distances, but who are already doing quite a bit of running (4 to 6 days a week). But for newer or lower mileage runners, who only run 3 days a week, it’s probably too many “hard runs”. I’d recommend they do only 1 hard workout per week (one week interval, next week tempo) plus a long run for at least 3 months. During this time, the 3rd or 4th day should be run at easy pace. They first need to work on increasing their weekly mileage and days-run-per-week, and the safest way is to do more easy runs. Again, not a fault in your explanation, just a comment to any newer runners watching, so they don’t go out training too hard and end up injuring themselves.
Last night decided to get off the couch and run a marathon �� ended up doing 16 miles with no training, but boy am I feeling the pain today
Thank you for making these. my sister wanted me to train her for a 5k. This was the only plan she could handle since she’s pretty young.
First ever: 31:14
Best ever: 21:43 (at age 46) WooHoo! ��
What is a good summer training program to break 17 in the 5k because my fastest 5k is a 17:28 and I really want to break that
First run 15:40, 3 weeks later 14:50. My form was very bad but I am an already fast runner
Thank you so much �� really appreciate the plan and as always the amazing information ����
Started running about 3 years ago and my first 5k was approx 26minutes just tucked under the 20 minute now at 50 years old.
First parkrun was probably about 22:40, best 5k (around a track) is 18:16. I’m terrible at training consistently and struggle frequently with minor injuries (except shin splints which lasted 2 years on/off).
I kind of agree with your point about pacing but I find negative splitting is best for me, which allows you to give it your all in the last couple of Kms without completely tanking half way through
Hi Cliff! Are hill sprints repeats to be taken in consideration while training for a 5K?
Oh a 6/10 hardness lol now I see why I’m always injured normally its 10/10 then death in the walking faze then repeat
Can I use this for 10 kms sub 35 min.my 10 kms pb is 37 min.my 21 kms pb is 1:23 hrs.my 5 kms pb is 17:12 min.my weekly mielige is around 150 kms.hill repeat 100 times 100 mts and intervals 20 x 400 mts under 1:09 1.16 min.long run sun I run around 50 kms 6 hrs.tempo run 2x 15 min at each repeat 400 mts = 1:16to 1:25 min.this my plan I am not improve my 10 kms,5kms,21 kms time.there is no rest for me. Evening I run easy 30 min 6 kms.sunday evening holiday.hard session will be alternative.one day Hard another days easy.pls help me sir.
This marathon training “Zοrοtοn Axy” (Google it) got me through my first marathon with out injury and I met my sub 4hr goal. The book provides plenty of good info about training courses, diet, strategy, etc. however the very useful page in the whole book is the training schedule which tells you how far to run on what day..
Great video james…penny just dropped today….even though I’m meant to be training for manchester marathon…but dont think it will happen…I can use this plan as a generic training plan to get fitness levels up to 13miles.
That time my heart rate got to 206. Sounds painful right. Unless my watch was wrong. Wouldn’t be surprised
Started parkrun 3 years ago at age 69 at about 45 min. Last Saturday managed 30:40. Still manage to keep trying
Thanks for sharing this training plan, I hope it works well with me!
Oh man, this video is some kind of classic. I’ve been training myself and seem to have landed on a good proportion of this advice just by my own intuition but there are some superb details and structure here. This made me feel so excited. Okay, shoes on lets go! Haha
James, great stuff. I’ve been doing the “Kipchoge exercises” for 2 weeks now and it feels great. QOD: I started around 25 min, and now I’m somewhere around 18 min. I have another thing I’d like to ask you. In the last six months or so I’ve been having really bad groin pain, especially after speed workouts. Dr Internet tells me that I might have Gilmore’s Groin (the kind that hurts when you’re sneazing). Should I drop speed work completely for a while? Or do you know if this is something more common with runners, and if there’s anything that I’m potentially doing badly to trigger it? Thanks!
I’m really impressed with your videos and channel. I don’t need to be planning for a half marathon but I love running everyday. I know that’s bad, your channel helps me plan my runs better.
QD: first 20:28 in 2016 at a XC race in Russia, best 17:34 at Vinings downhill race in the US in 2017. recent SB is 17:49 at a parkrun in Russia.
So motivated right now! Thanks for this. I have struggled with an Achilles injury for the last two or three months. It’s more comfortable now, but I still feel it a little, especially when I work it with my thumb and fingers. Should I be taking it very easy on the running training or can I keep going and use the level of pain as my guide…..and how long does this injury usually take to be 100 percent…also, it started with a hamstring injury and very tight calves…any suggestions from anyone would be appreciated! �� My PB is a 19:49 and my first ever was a 24:11. Hoping to go sub 19 next year ��
I am confused. On the interval do you run all three in one workout (400, 800 & mile) or one week 6×800 and the next week 12x 400, the next week mile 3x? Or is all three the same day?
Slowest: probably 25:23 in 2018 in a hilly course, fastest 18 mins when I was 20somthing, 22:27 this decade
I loved your video and I will combine it with what I am doing 37REQvV
What exercises do you recommend for strength and conditioning?
First ever timed one was in the region of 22:30. My best is 20:30. Admiteddly I was running for a good while before I ever did a timed 5km.
I just started the 10 week one yesterday. i have never been very good at distance running, so 6 weeks was too short for me. the first run wasn’t so bad though. i’m hoping to run my first ever 5k this fall!
Cant remember my first ever, but must have been around 36 mins. Best ever was 21.06 on a really hilly course about 3.5 years ago. Currently on my own 10 week plan getting back after long absence and sub 30 5k is my current goal.
Hi James,
I had the livestream playing in the background at work, might have missed out some of the tips, but here are some comments.
1. I think this plan feels almost intermediate level, 4 days a week running and also 3 days strength training. Suitable for those who want to lower their PB in the half like myself. I have done more than 10 marathons but very few Halves.
2. Yes, totally agree of going over the 21.1km during training to give you experience and calmness when facing the race. In fact, running marathon distance twice in training is what i did to achieve my PB last year.
3. Maybe revised plan in the future in metric alongside imperial units?
You have absolutely nailed where I am at right now to a T. I an at a plateau of 850-920 pace right now,and for the last year. Yesterday I stepped it up to 4 mile intervals with 90 second rests. I try and run every other day and did 6 miles 4 days ago. The everyorher day I am currently at 4 miles. Core work on the off days. You have given me that ah-ha moment and think I will put this program to work. I never ran in high school and at 53 my best 5k is 26:42. Doing a 10k in September with a goal before than to break 26 5k. Hopefully doing this will get me going in the right direction. Thank you thank you thank you. Yes I subscribed��♂️��♂️CHEERS!
Best is 20′ flat. First 30′. Now struggling to get back to that mark. But havent been training for a while to perform on the distance. Rather on 10k up to marathon