Table of Contents:
Couch To 5K Training Tips
Video taken from the channel: The Run Experience
6 week 10k training plan
Video taken from the channel: This Messy Happy
Top 5km Run Workouts | Run A Faster 5km
Video taken from the channel: Global Triathlon Network
5K Training Plan | 2 Mistakes to AVOID
Video taken from the channel: The Run Experience
5k PB Training Plan
Video taken from the channel: This Messy Happy
5K Training Plans | Ready to Help
Video taken from the channel: Seth James DeMoor
How To Run A 10k! | 10k Training Run Plan
Video taken from the channel: Global Triathlon Network
You can also adapt it for a 5K walk. This 5K training schedule includes a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity.
Remember, you can run or walk slowly to help your body adjust to this 5K training schedule.Want to run your first 5K? Follow this beginner’s 5K training plan to help prepare yourself for your first race. This plan is pretty basic and assumes that you don’t run at all yet. It has been.
Here’s a sample of what your training will look like for the first two weeks of the plan. Download the plan to see what’s in store for the remaining 6 weeks. Pace / 1:00 5K Pace / 2 x 0:45 Mile Pace / 2:00 10K Pace / 1:00 5K Pace / 0:45 Mile Pace / 0:30 Best Pace / 0:15 Best Pace / 1:00 Runs give you the guidance you need to listen.Training requirements vary depending on your starting fitness level but even if you’re completely new to running, you can still train for a 5K in 8 weeks.
Most beginners follow a simple walk/run plan that allows your body to slowly get used to running and build up your endurance over time.We have tried and tested training plans suitable for beginners to advanced athletes that target a particular race time so you can focus on getting that new PB. Couch-to-5k * 5k Training Plan for Beginners * Sub 30 Minute 5k Training Plan * 28 Minute 5k * 26 Minute 5k * 24 Minute 5k Training Plan * 22 Minute 5k Training Plan * Sub 20 5k Training Plan * 18 Minute 5k Training Plan * 16 Minute 5k Training Plan.With enough time and proper training, you can be ready to show those 3.1 miles who’s who. To help get you started and provide some direction, I want to share the below 3 month “From Nothin’ to Somethin’ 5k Training Plan” If you would like a training plan built specifically for you, send me an email at [email protected].
Along with increasing your mileage, you should include cross-training, which can consist of swimming, cycling, or strength training. If running isn’t your forte, you can run-walk or walk the race.Training requirements vary depending on your starting fitness level but even if you’re completely new to running, you can still train for a 5K in 8 weeks. Most beginners follow a simple walk/run plan that allows your body to slowly get used to running and build up your endurance over time.
A typical program length for a 5K is around 8 weeks, so count back from race day to see when you need to start training. You can find all kinds of training plans online, but one of the best for total newbs is a free mobile app called Couch to 5K (C25K), which you can get for both iPhone and Android.5K Training Tips for Beginners.
If you’re training for a 5K for the first time, or the first time in a long time, these five tips will put you on the right track to cross the finish line, and keep running. Read More. The Ultimate 5K Training Plan for Beginners. If you’ve run a couple of 5Ks and you want to run faster, you need a solid training.
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.
10K plan for intermediate runners. 5K plans: Break 20 minutes 5K plan. 5K plan for beginners. RW also offers plans to simply start running, to lose weight, to maintain fitness, and for other.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.
During these 30-minute walks, aim to cover as much distance as possible. Track your mileage and try to add more miles each week until race day. Run/Walk: Start by running for 15-20 seconds and then walking for 45 seconds. Gradually try to increase your run time.Train to complete your first 5K — or 3.1 miles — with this comprehensive plan for beginners.
Image Credit: Getty Images/The Good Brigade The 5K — 3.1 miles to be exact — is a fun, doable distance for newbie racers and old pros alike, so if you’re flirting with the idea of your first 5K race, you’ve made a good choice!
List of related literature:
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from NSCA’s Essentials of Personal Training | |
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from Training for Climbing: The Definitive Guide to Improving Your Performance | |
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from The Brave Athlete: Calm the F*ck Down and Rise to the Occasion | |
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from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way | |
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from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance | |
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from The Incomplete Book of Running | |
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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 Triathlon Science | |
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from Relentless Forward Progress: A Guide to Running Ultramarathons | |
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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 |
248 comments
Here’s your 5k to 10k training plan: https://gtn.io/10Kplan… Let us know how you get on! ♀️♂️
after i done 5k plan, can i do this one? or i have to done also 10k before that
I started to get back into doing my cardio again after about 5-6 years. I did 1km today and planning to reaching 10km; this is for my cardio and weightloss along with proper dieting, workout and sleep.
10K, I’m a beginner moving to intermediate and would like to run sub 50 10K
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I’ve been using the Couch to 5k app, and its impressing me how much I can truly run. My friends weren’t kidding when they said it’s 99% mental once you get the form down.
Can someone explain interval training? I’ve been doing cardio work for 10 years but never got into running outside. I can run 5k in 25 minutes, and for some stupid reason because of Gym closures I started running 5K every other day on max and injured my knee (bad shoes). So now I’m resting and recovering I’m looking into learning how to run smart with a program, however the couch to 5k might be to slow for my liking. So I’m looking to get into running a 10k, but I really don’t understand what a an easy run, medium run, hard run, and interval is. An easy 30 minute run might be a 3k for me, would running a 3k on Sunday still work? I also want to note that I have run many 10k’s on a a treadmill in an hour but never outside of the gym.
is it better to use time to define lenght of a interval rather than distance? I usually do 5 x 400 m to work on top end speed with 90 seconds recovery between each rep. Should I instead do 5 x 90s + 90 s recovery to make it exactly balanced?
I have years of intermediate experience:-). And yes, walking is the start of it all. Patience. First year first goal is race 5K, and work up to “effortless” 5K with long runs up to 10K. 10K race is for year 2 with long runs up to half marathon. Had too many “wanna run a marathon” friends aiming for the marathon in first two years, ending up injured after 6 months and… never running a marathon:-(
I would like to see ultra distance training. I am a beginner at the ultra distance. This year I would like to train for my first 50k, 50 miler and possibly 100 miler.
I just want to say that I feel like I have a similar body type to yours, and it is very encouraging that you are a runner. I feel like a lot of people thinking running is only for tall and lanky people. Im sure it is for them as well, but I think a lot of people, like myself, might feel discouraged from running when we mostly see people with particular body types doing it. I actually enjoy exercise and it is very encouraging to see how good you look and how dedicated you are to this. <3
But OPM statted running 10k straight of the bat from a couch potato
Running a 10k my town annually has, and last year I went 46 flat. () (i was 15 and severely out of shape). now I’m going to make a plan for myself, and despite the soccer seasons running to just about 3 weeks before the 10k, I’ll be fine with keeping a strict schedule.
1. Incorporate metronome beats in your training
2. Incorporate hill work in you training.
2 litres a day?
Me who drinks atleast 5 litres of water per day doing nothing
im in my late 40’s and have in the last six months started doing 5km runs on the treadmill, its not the same as road running, i refer to it as power assisted running. Anyway to my point which may help others starting off; i walked 25kms yesterday(3 hours 27 minutes), i havent walked this distance in years and to be honest it was more difficult than i thought it was going to be. Although it didnt get my heart pumping, breathing was also normal but my feet and legs were feeling it, particularly at the 20km mark. I thought this was pretty pathetic given how ultra marathon runners spend 60+ hours on their feet. Today my legs feel like theyve had a good workout, to a lesser extent my arms and torso yet i dont have the usual knee and ankle pain associated with ‘running’ 5kms on the treadmill. Im going to include once per week 25km walks into my relatively recent fitness regime.
Hi guys
Enjoyed the video. Will use it to get back training after recouperating from a Hernia surgeory.
But how do you combine swimming and cycling into this for a combined upgrade from sprint to olympic distance?
Pray expand the plan for us soon to be 46 age groupers who really enjoy both the training and competition days, but dont really care to be on the podium?
Thanx
what really helped me was a sticker chart with a reward (for 14 weeks it was new running clothes, now I’m training for a triathlon and it’s a GPS watch). Literally using those star stickers from primary school haha. Honestly the only thing that really workedeven if a I skipped a week I always got back on so I could get some more stickers. Weird how the mind works.
Great video guys, I stepped up to 10k earlier this year and I’ve been having a blast! I hope this gets more people into it!
Hi i started running at the beginning of the month i was doing about a mile every other day but at the end of the just above my ankle more towards my the middle of my shin started hurting(like a dull ache) ive stopped running for the last week and the pain still occurs randomly through out the day i dont know weither to just run through it or stay off it for a while any advice would be much appreciated
when it comes to half marathon training how long would your zone two runs be..im up to 15miles and was wondering how much longer I should go???awesome vid as always guys thankyu
Thank you for the video, great stuff. What is exactly the « intervals » please?
do you have any research that proves stretching helps to prevent injuries? Seen several that show stretching does not help to prevent injuries, as injuries are usually a result of overuse
10k is a great distance, I moved up to it 4 years ago and still haven’t moved up to the half cus I love the speedy but long aspect of the 10k which you don’t get in the 5k and 21k
This traing program seems rushed to me. I would think going from 5 ro 10k would required 3 mnths or more to avoid injuries, even with 4 ays off a week. I guess it depends on on’es bse fitness and age. The older one is, the longer it will take to double one’s distance.
Mark and Fraser, we want an injection of ELITE stuff, like intervals, fartlek, hill sprints, striding, plyometrics, etc. Rehashing the fundamentals gets boring just like the running itself. Inject something NEW. PLEASE!!!
How about 10k to 21k training plan? I’m going to run my first 21k January 2020
You’re a stand up guy. I just wanted to let you know, I really appreciate your content. Thank you.
5k. Beginner, And a 10K as well. But. A very beginner at 58. Please help
Looking forward to this Seth. I’ve been running for 2 and a 1/2 years now. Really keen to break 20mins for 5k. I’m almost there. 20:21. I believe that the 5k training is going to help in other distances as well. All the way up to the marathon.
waiting for the half marathon plan. sadly it’s not 8 weeks before mine, it’s 7.
and worse I’m injured
I would consider myself an intermediate runner who runs distance between 5k and 15k for leisure.
I love this idea Seth! I would say I am a beginner runner currently running a 24:47 5km. But would like to get a 21:00 5km if that’s not too ambitious hahaha. Keep up the awesome videos!!
One of my goals for next year is a sub 20 5k. Really looking forward to trying these!
I’m pretty fat so I need some honest opinion on this.
Last november, I started running. I could run like 200m max at a time. By march, I could do 7.5k. Then shit weather and injury sidelined me so now starting again since september, I’ve again built back upto 8k runs. I did my first 10k in 58 minutes. If I run to say fit and not for competition, how fast do I need to make 10 k time for it to be valid?
Hie watched your videos liked them,lm a beginner just started running last week the furthest i got to 7.2 km and feel tired and cant go on to 10 km to finish, my time was 40:25 on the first run and on my second run the time for 7.2 km was 39:30 minutes and still couldn’t go any further up to 10km to finish…..is it possible for me to run a 10k in three weeks l have left, and better yet make it a sub 45 min??????
I was wondering if you could talk about tips for a 2-mile race. I don’t run them anymore but I used to, and I wanted to see if there was anything that I could have done to make my 2-mile run faster. ( 11:59)
What is monday can you explain sorry im not really good in english thx
5km I’m trying to go sub 18mins as my Pb is 18.09 I’m living in AUS
Okay back again. I followed ur 5k and 10k plans and ran some 10k+ distances after that. What would you recommend as a next step — PB10k or 10k to half marathon?
I’m an intermediate running trying to break 42 mins for 10k. Should I just double your 5k plan for the high school runners?
I am looking for the run warehouse link for shoes that the coach mentioned in the video?
Why not just do 5 x 1km (instead of 4 x 1km) so you are hitting the full 5k in the session? I like doing the 5 x 1km, starting w 2 min recovery and then dropping the recovery down by 15 seconds over the course of a few weeks so the last session is 5 x 1km with just 30 sec rest. If I can hit this, I know I’m race ready!
5k, intermediate?, would love some solid training for sophomore season
Such an awesome idea and can’t wait for that series! I’d like to see anything for cutting down half times and training for a first full marathon( both road) QOTD: I’d consider myself intermediate, I’ve run XC and track in high school and college but after that I’ve been running on and off. It wasn’t until these past 3 years that I started doing 5ks and so far 2 half’s with a third coming this November. I’m also proud to say I ran my first trail 5k this past Sunday
I want to crack the 20 minute 5k. I have had 4:16 kilometre this week and my 5k Pb is 25:53
I’ve to see I’m not the only one who watches other people train run play etc lol to stay motivated during a work out helps me train alone
Thank you from the bottom of my heart.I wanted to write this after achieving my first 10km.Before trying your 10k plan I followed your 5k plan completed it.
Before knowing about your channel and training plans I used to run only about 2-3km and that’s it, it was my limit at that time.Watched some random videos on How to run 5km?
Luckily got to look at your plans and made decision to follow it.
This plans for the journey of achieving 5km & 10km changed not only my running distances but also my mind.Sometimes I used to shed tears while running why am I doing this? But got to know that I have challenge myself everyday in my life.It changed the way I look at the obstacles or any problems in my life.
Now I would be focusing on my timings: as my 5k 29:15s and 10k was 1hr25min which is a very slow run but I’ll keep improving myself.
Thank you very much Sir
You helped me change my life in some way or the other.
The only problem which I faced in 10km run was that the last week was full of rest though it introduced few intervals it affected me in that 10k run.
Hey dear please help me…
I’m a beginner..
My goal is 3.2km within 14mins..
You can help me reach my goal…
Please help me..
Seth I would say I am beginner working towards intermediate I would to hear your training plans on 5 and 10k
Should you also use hills during easy runs, long runs, tempos, etc?
Thank you guys… I was looking for this plan, amazing!!!!
Starting to run never run before, couch to 5k, then 10 K, etc. age 58 motivation is high
I have bin running for about 7 weeks now i just started hitting 4 miles but I have just got a aching pain in my knee but in my training I never did s@c could that be y I have the pain
Can I get the beginner running 2 week program. I am committing to running a 5k by March 14th and this channel has really helped!
Hi Seth hope the cross training is going all good, there’s a fine line between doing to much exercise on the injured leg & or not enough work on the leg, I’d be interested in 5k & 10k have done a 19 min 5k & a 40min 10km would like to improve on those times,
Brilliant.. Thanks guys I’m trying to get up to 10k and be consistent.. I find it hard to pre stretch enough some times any tips?
I’m a freshman looking to run 18:30 my sophmore year in the 5k. Intermediate
10k! intermediate runner who’s looking to crack 20 min. 5k and 42 min. 10k.
Dear Miss
What clothes should we wear for 5-10K run at 5-10 C temperature? I am a beginner average pace 8-9.
I am in middle school 8th grade, and my PR is a 23:04 how can I get to a 22 by November 10th for a Vets Day 5K? Any tips from my fellow distance runners?
I’m 68. In February, this year, my wife (40 something) and I began the NHS “Couch to 5k in 9 weeks” which we successfully completed in 10 weeks. The final week, we achieved 4.75 kms in 30 minutes. It was in the 11th week that we got to 5ks, in 35 mins. We’ve not been as regular (3 to 4 times a week) since Easter, with lockdown & restrictions etc, but have done 6 runs since Easter. By the way, I had medical checkups with an Ortho, and a CT Scan-calcium, before starting, at my age. It can be done.
i would like to make a small adjustment to the plan. each Friday, do a 30 minute stretching / core / strength or plyometrics workout. alternate between the weeks
Hey, thank you very much for doing this video, I had a 10k run and I used you technique to train and I successfully completed the 10k run.
Awesome news Seth! I can’t wait for your series to begin! I’m an intermediate runner and only really started running in December last year. I’ve been focusing on my 5k and when I first ran, I ran it in 31min. Last week I ran 23:40 and I’m overly stoked with my progress so far. My goal is to try and break 20min, so please share your ideas on how one can break this barrier.
Any recommendations for an online running coach? I’m in the military and am interested in reaching for the next level run-wise
Heather relegated to bit part player again. Not sure what problem GTN has with women, don’t women compete in triathlon too? This channel has regressed in terms of gender equality.
Half Marathon. Beginner. I started running 3 yrs ago at 23 stone (322 pounds) I got to 14 stones (196 pounds) within 6 months and could run a half by the end of that 6 months in 1hr 55m but since then I’ve lost no weight and gained no speed, starting now to lose heart in it all. I’d love to get to a 1hr 40 half even. At 47 yrs old and running 50 to 70km (30 to 45 miles) per week currently.
With all my respect, the first advice for using metronome app sounds like an advertising.
You don’t have to use such thing to improve your cadence. It can actually mess up your natural cadence. All you have to do is be concious about it when you run before it gets so intuitive that it becomes your most comfortable way of running. Cadence depends on so many factors and it varies between each athlete. Don’t use metronomes, try to find your perfect rate naturally.
5k will do. I have been chasing my dream of sub40-10k over the last whole year,
currently PB as 41mins. 5k of sub-20 (currently as 20:30)as a mid-term target will be suitable.
Thanks in advance, Coach Seth: )
Hey Seth I’d love to see a 5k/10k training plan. Currently racing 21:29 & 45:15. Would love to get sub 20/sub 42. Keep up the good work!!!
For speed one session main set
Why not 16x but 8x then repeat 2x?
Is it mean that repeat not only main set but also do warm up again?
Really excited for this series. Most excited for the 10K info. Have been running for 3 years and can only say I really know about the half and full marathon distances. Highly recommend Advanced Marathoning by Pfitzinger for when you get to it. Keep it up!
I couldn’t understand what are the intervals (20,30 and 40 minutes)
5k! I want to be advanced. I’m currently a 16:55 guy. I’m graduating high school and want to go fast on the roads. Planning on continuing to train like a competitor despite not running for my college team
half pr 1:44 intermediate i guess, been running for about 8yrs, I’m 45
Definitely 5k stuff, I’m a high school runner going into junior year, I ran 17:19 as a freshman but was injured for sophomore xc season
5k
Intermediate runner (low 19’s as a freshman) looking to break 17:50 in my sophomore year of high school
Love your attitude, goofiness and enthusiasm! As the ripe age of 43 last year I got into running (absolutely HATED it) but over time grew to love it. I’d consider myself beginner to intermediate. I ran my first official race back in May a 3.5 miler and shocked myself with a 26.19 time ( 7:31 mile) 22nd overall and 2nd in age division. Ran my first official 10k last week with a 47:37 time. Sub 50! Yay! 14th overall and 2nd in age division again. So anything to do with 5k and 10k works! Oh and pretty please I need a new pair of shoes!! Badly!
I’ve been looking for the best couch to 5k app. And I would like to have access to the free two week workout, please. Thank u
I have a 10k race in August 17th and I’m going to try this training plan out, wish me luck!
Hi love your videos can you tell me if hitt training on treadmill for 30 minutes on incline 13 and speed 13 good for long distance running
5k and sorta advanced, freshman in hs hoping to run in college
5k and 10k.
I have only 1 running goal this year, that is to break 50 mins 10k..
As I am new to running. I am very excited to see your couch to 5k plan.
Want to break 24 with a year of running behind. Nearly 40 but can feel the benefit of long runs and hopefully get sub 24 this year when not injured.
Good luck mary!!.U got this. And thanks mate for putting this plan out..
Intermediate Half (specifically for older runners). Cheers Coach!
Ultra. In ultra im a beginner. At normal distances I would say I’m a intermediate
5k and I’m a highschool runner with 3 years of cross country experience
Could you do a vid on running bras please? I see so many new female runners who really need to support their chest. It took me a while to find a good one which wasn’t too restrictive but any advice would be great. I’m UK based. Thank you for all your videos and tips
Guys love the videos. Thanks for this. I have a question on threshold pace. Here you say c30s per Km slower than 5k race pace. At present I’d estimate that is c3.50-3.55 but running 4.20-4.25 feels very very easy to me…
What am I missing?!? Thanks
Thanks for the help but I did get it a little bite different lol: day 1: 5km day2: 10 km
Just stumbled upon your channel as I’m starting to train for 5K. What should be the warm ups for hill repeats? Helpful tips, thanks!
Hi GTN! Been watching plenty of your videos as I start my triathlon journey this year and I totally love them.
For the first speed workout, what do you mean by repeat 2x? Repeating the warm up and main set twice or just the main set twice?
Cheers!
5k
Seth i need help on how to train for cross country im going to be a sophomore and i’m trying to break 17 so i really need your help!!!
I’m a beginner runner transitioning to an intermediate runner, my current goal is to run a 5K under 20 minutes and a 10K under 45 minutes.
I’m trying to run sup 19 and I am running since 8/2018
My time is 19:34 5k
And 41:08 in the 10k
5k and I would consider myself intermediate or advanced with a 17:46 pr
This led me to the 6 leg exercises. I’ve been really bad for strength and conditioning. This has jogged my conscience so thank you! gonna commit to it
I hope it’s 5k because I want to go sub 15 in the 3 mile so similar distance
I have 10km run in 3 months…I can run 5km in 25min not sure about 10km….do u think i will be able to run 10km in 40min in 3 months….I can do only 4 times a week run due to my schedule.
What strength training (if any) should I also be doing alongside this?
Recently found this channel and love it! Keep up the good work!!
I’m just going to pretend this is about running 5k with a Peanut Butter jar in hand.
3rd week in January and picked up a viral infection. Why do people go into the office when ill
Could barely get out of bed this morning let alone run
5k specificly in cross-country, advanced
Very good idea, thank you!!!
I wanna run a 5k which is coming up in about a month soooo……I’m gonna run at least a mile everyday and workout everyday too. I also have sports sooo…..that’ll help
me boy of 17..current normal 5k time is 25min..will update you after 8weeks
5K intermediate, trying to get sub 19 at the moment(20.12 pb). Long term goal sub 3 in marathon (3hr 15min pb)
Thanks coach! I’ll be sticking to this in preparation for my first 10k! Quick one… how long should a proper S&C session roughly be?
Advanced 5k. 1st 5k track race was 16:27, similar to your time (30/40 m/week)! I just ran a tempo / uptempo 5k TT training run in 16:29 and was shocked as it didn’t feel too hard probably due to the recent increase in the mileage last couple of months (¬60 m/week). Want to break the elusive 16 to get a 15:XX soon! That’s the dream.:D
You are awesome! I teach (literature) middle school in California and you inspire me to keep moving! I’m running a 10k in February! Thank you for your positive, fun attitude! ☀️☮️
I am a highschool cross country runner and am really interested in this. I’m a freshman and in my first season I ran a PR of 17:45. I really would like to break 17 minutes this next season and I feel like this program could really help me. Thank you!
Beginner for sure back in the day used to run 3 to five miles after training in the gym I used to be.more of a gym rat than a runner so fast forward ten fifteen years and I’m a couch potatoe with three boys and a laundry list of things to do in a day I cludi g homeschool so idk if I’d ever be a real runner or competitive runner. I think I’d like to run though I’ve had knee surgery and a recovering addict so I’ve had a crazy life but not for a second do I think I’m not blessed I’ve got an amazing family wonderful wife and most important a saved God fearing man. And I’d like to take better care of my body so I can see my grandchildren one day and watching channels like yours keeps me motivated for sure. Sorry that was a lot lol but honest man you are in a position to do some real good and glad for real to see you realizing your potential even if for the time being it be as an example. So keep going keep striving and never quit God bless great video
Dude your edits are on point on every videos. Love from india. Can you give me any tips to get a 6 minute mile. I am preparing for military selection right now. Any advice would be much appreciated. Thanks mate!
QOTD: I feel like I’m in the more Elite range or on borderline of it because I ran a 16:03 5k and fell pretty solid about it
Again, no Heather. Cheeky to put her in the thumbnail when her only input is a bit of b roll. You need a gender balance. You now have two male presenters to one female who seems to be being phased out. Heather is a very good presenter, it’s a mistake to relegate females on this channel, women are triathletes too.
I have bin running for about 7 weeks now i just started hitting 4 miles but I have just got a aching pain in my knee but in my training I never did s@c could that be y I have the pain
I realized the importance of a metronome a bit late. Over months could get my cadence from a lowly 166 to 178. It works if you are patient. I could succeed only in my second attempt with the metronome:)
I have 10k marathon in 2 months. Lets see how well will it go
Great to see the aqua jogging belt put to use. That was last used during Navy dive school training 15 yrs ago-some good memories there. Yes, belt allows focus on “running” in the water and not treading water without a belt. Enjoy.
Running with a metronom would drive me crazy and there are no hills in my area…
I now live in the Netherlands.. it’s flat here.. no hills:( (and i come from Austria, which is basically the opposite)
Interesting suggestion. I run best to my breath and mental mantras, its so easy to follow sound that I’m curious to try your metronome trick. It doesn’t sound too forced. Will give it a go for a week and let you know how it turns out.
I would say I’m closer to advanced, I recently have ran 16:30 in the 5k and I ran 9:54 in the 2 mile. I’m a graduating senior in HS preparing to run in college next year. I would love to gain some insight on how to build a strong base for college XC (8k distance)
Definitely focus on 5k. I’m in HighSchool and I’m trying to run 17:30 or below this fall
Looking to break 19mins in 5k and 40mins in 10k this year, would love any advice to achieve this! Currently 19:26 5k and 42:16 10k.
how tall are you seth? i’m 5”3 and i feel like i’m at such a disadvantage because i have short legs small strides
also i would like you to help viewers with intermediate 5k training. i’ve been running for a little over 7 months and my 5k is 18:13 on a pretty flat course. i want to break 17 or get close by the end of the fall XC season (ik it’s a lot).
I see myself as an advanced runner but not by any means elite, I want to break 15 minutes for the 5k this fall my Pr is 15:50 from last year.
I love this idea!!! I’m currently a high schooler trying to get under 17mins for xc next year(5k)
I love this, and I love the specifics and the workouts given. However your last 5k video, to me at least, gave a much more important piece of information a 5k should hurt. It’s short enough that you should be in a fair amount of discomfort, but it’s bearable for a short duration. This was a game changer for me and indeed helped me to push my paces across the board.
I’ve recently had two pretty good, and surprising results that (don’t get me wrong, I’ve trained a lot for, but) I wouldn’t have achieved without the advice from this channel.
Thank you again, as ever, for your generosity in sharing.
This idea sounds amazing to me. Hoping to at least run a 16:30 this year. Would be amazing help
Hey Nate..Great work with your videos.. One question.. While running uphill what posture should I exactly maintain to avoid backache later
I suck at running, I trained for 8 weeks and finished 7th place in my age group on a 4 mile race with 7:20 pace miles. I only ran 2 times per week and was only running 3 to 4 miles on all my training days. I’m 40 years old, if I train for 12 months straight is it possible for me to win a local 5k race with 5:30 pace miles on 3 miles? What’s a realistic time improvement from 7:20 if I train 1 year continuously?
I’m an intermediate runner and would like to run a sub 40min 10k. You’ve done a great job on the channel. Hope the foot gets better soon.
Why do you put the beeps only to every 2nd step? As per my experience setting the metronome to 180 instead of 90 will make the run steadier and smoother for psychological reasons. Otherwise you put more emphasis on one or the other leg/foot and arm.
Jesus Christ just go out and run This woman makes it extremely complicated running socks running shoes running glasses
full marathon, beginner ( i’ve run a couple half for fun), my only goal is to finish a full marathon under 4 hours!
Hey there. am enjoying the videos and learning a lor as i prep for my runs this year. God bless. Takunda from Zimbabwe Africa
Is it possible to run with a metronome during trail runs? I’ve tried but its very difficult.
oh man i think if i have the metronome on im gunna get fletchers voice from the movie whiplash in my head.
“are you rushing or are you dragging??!”
Notice the guy running on the hill right when he says avoid hill running.
Any tips for someone who focuses primarily on weightlifting? I want to start doing 5k’s to start, without losing too much muscle mass
Live in the Midwest, not too hilly here! I am 64 and I just completed a walk/run on 9/3 (yay)and I want to do more, but i don’t want to hurt myself, so any advice would be welcome! I think a metronomic device would be helpful to me because I walk/run much better to a beat.
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Your not wrong its gonna hurt lol I’ll give this a bash but looking forward to the half marathon one and thinking of doing my first marathon October time! On day 14 today of red January and what I’ve really noticed so far is how much stronger I feel when running I dont feel like putting effort in but flying, ran my fastest ever 5k Saturday in just under 21 mins.
I prefer to stay on the couch to my favorite movie and a big slice of cake and ice cream.
I’m a beginner I started running two weeks ago so I would put me in this category and I would therefore prefer a 5k beginner video. Love the fact that you want to start this series just as I am getting started. Can’t wait!
I’m also very interested in injury prevention bc your injury video scared me
beginner runner, ran my first 1/2 marathon last month in 2h 11 and my goal is under 2h. Next year i want to do a full marathon
I would like to take my 5k from 23 mins to 20 mins and 10K to 45 mins from 55 mins
I’v just started running and I walk run 5k in 30mins but I’m 17 stone, I do 3-4 runs a week, should I run every day or day on day off
hey mate..can we substitute the interval sessions with hill runs?.so it would mean 2 hill runs per week..would that benefit me?
I just ran my first 5k at the end of February. 25:25 was my time, it was pretty tough. I’ve been training since and just a couple days ago ran 20:02
Advacned high schooler—goal is to shave off a minute and run under 16:30 5k for junior, but i have been set back this whole track season due to injury and I’m just coming back
Seth are you still going to do this??? If you see this good luck in your training for Houston.
Runahoo on Andriod is really good and lets you play music in the background.
https://play.google.com/store/apps/details?id=com.runnahoo&hl=en
Amazing video! Already tried the second speed session this night and came home with a very satisfied feeling:) These kind of videos are really helpful. Hope to have some for faster 10k runs coming up soon as well, so focus can also be put on training for 1/4 triathlons.
6:01 Why in your option the threschold bout time is steady decreasing from one repetition to another? Is there any reason you have this pattern instead of “up-and-down” mode? Like some (from my favorites) cycling training protocols have. For example: 4-6-8-6-4 or 2-5-8-5-2 minutes instead of 8-6-4-2?
And another question: isn’t 2 minutes bout a bit short for threschold loads?
I’m not challenging you: my next training will be as you prescribed, I just want to have some tuning information for future.
By 90 steps per minute do you mean 1 step for each leg? I have read that 180 steps per minute is the gold standard for athletes.
Nate, when you say 5×60 seconds what exactly does that mean?
Hey Seth.
Old guy. Started walking treadmill this winter to loose some weight and help with extreme disc loose in my neck. Started adding a little running a few months ago. Last week I bought my first “real” running shoe. I’m trying to get to sub 30 min 5k with an eye on sub 60 min 10k by fall. I’m 58 and I’m going to do this. Thanks for your vlogs.
So I’d say 5k and 10k would be great, Marathon definitely as I’ve just ran my first ever and want to improve my time but would love to get my 5k down to 20 minutes from (25/26) and get my 10k down from (53/54) to in the 40s somewhere. BTW brilliant idea
Who is the clever that decided to put light green letters on a white pattern??? We can’t read this.
I went to a 10km run, but I had not trained before and I have done it in 1:04:??, btw I was at the time 13 years old, now I am 14
My preferred hill session is 5x 3x35s@max, such a tough workout
Why does GTN always upload the exact video I need at the right time? It’s as if they can see my entire life and are creating content just for me hahaha
Wait where the heck do you live that it gets to 90 degrees, that’s impossible. 100 degrees is boiling point, you would be dead.
Who runs with a metronome; count steps if haven’t got a sensor…Also clarify that you actually mean a cadence of 180 steps per min on your two legs.
I know this is an old video but thank you for this video! I was able to create a plan for doing 10km in a month thanks to you during lockdown! Even made a video about it
Great video, did my first 5K today. Running is my assistance cardio training( I prefer weighlifting). This seems like a very well thoughtout plan but I think I will do the 12week doubling every week because I am quite awful at running
Intermediate looking for medium distance trail help 35km / 2500m+ type!
Okay, nicely done as usual, and you did a particularly good job explaining the paces, but sometimes I’m struggling to tell if the video is for beginners or intermediate/advanced runners. In this case, I think the threshold workout (subthreshold to be exact) is really easy, while the 1 km repeats at 3-5k race pace and the hill reps I’d find a bit hard. I’m around the 20 min per 5k race level.
Also I’ve noticed that GTN has been using the metric system. Thanks, though I’m a bit worried about UK viewers stuck with the imperial yardstick 😉
Very balanced and pretty safe plan! Kudos for emphasizing recovery importance. Even Kipchoge does not have two consecutive days of intense training.
I wanted to comment because I completed your plan in about 8-9 weeks and finally ran my first 10k at about 60 minutes! I’m now starting the trainging plan again to try and improve on my time. I neglected the interval training my first go around and just ran easy on those days but I fully intend to try it out this time. Any other tips for improving my 10 k time? Thanks!
Just finished my long run on Week 4 as it’s written in the video (did week 3 twice). SO ready for the 10K in two weeks! Pumped!:D Going to use the Cardiff 10K route and race all on me tod because we’re all in lockdown ha ha ha. Gonna donate some money to Kidney Wales as I haven’t had to pay a race sign up fee.
I would like the 2 weeks beginner’s runner program. I am fresh off the couch and I want to be a runner. Renaymason@ yahoo.com
Just wondering, instead of a full rest day could i just do 1 mile? I really like to run to wake up in the morning.
I really need to put this advice into practice. But more important, all the best to Mary! You have got this Mary!
done with 4 weeks of 5k running plan now starting with 5th week after completing this i will start with 10k can i hit the gym during rest days plz answer???
I’d love to do the 2 week beginner program! Lynn Larson happy.stamper@ yahoo.com
I got so pissed off with being confined to the house with all the corona craziness yesterday so I put on my running shoes for the first time in years, drove to a remote countryside places because I didn’t want to see any people. Ran 9k without any prep. Now today I’m pretty sore but I have the bugI want to go out again. Now I’m trying to figure out how I can keep running regularly without being quite this sore.
Completed your 5k plan! So happy with the progress I have seen and looking forward to starting this one in the future. Thank you!
Recently found your channel and loving your daily vlogs. I’m a 5K Parkrunner. I went through a Couch to 5K program and I want to improve my time and also take on 10K. I’m looking forward to the coaching vlogs. Love your energy
After watched your video..immediately i want to pack up my gym cloth so that i want to start running next morning..tq!
What kind of smart watch are you using? And does the 5k app work on it?
I have 2 months to train for a 10k race. And I’m an amateur cyclist. Running can probably do 1-2 miles. What do you recommend I do for this
Hi, Looking at your plan, what do you suggest to incorporate my weekly Saturday parkrun? Cheers
Hi Coach, thank you for the great video, I have a small query, when you mention 4km om Wednesday in first week, what you mean by that, whether a complete 4k run or it could be 4k run in total with intervals.
Thanks once again.
Hi! I’m so excited to have found your channel! I’m at exactly the point you had mentioned at the beginning (10 5ks completed), and I recently signed up for a 10k in March, which I’m fairly terrified of.
My last couple 5ks haven’t been great. I neglected putting the time into training because I had run them before which meant that I was taking walk breaks during them. I want to run my 10k without breaks, but I’m not sure if I can start at week 1 for this plan.
Since weeks 1/2 on the 10k plan are basically identical to weeks 5/6 of the 5k plan, could I merge the two? Potentially start at week 3 of the 5k and then roll forward?
I’m really nervous for the 10k and want to train in the best possible way.
Love your videos!!
What run did you use for the footage behind the training plan. I want to find races in Kona to run
Hey, a friend of mine invited me on a 18k obstacle course and thought of it as a challenge to get me fit again. The obstacle race is in 10 months. Do you think it’s possible to go from absolute zero to this goal in that time? I’ve already started to run a month ago and am able to run 30min without a break. But I’m worried if I can achieve this goal in less than a year.:/ even with 3 to 4 times running a week as I do right now.
Perfect timing, because I’m looking at stepping up to a 10K in the spring.
Thanks for the video! I’m wondering, for any distance training plan, how do I determine my running pace for intervals, long runs, etc? How do I know when to push to get a bit faster?
5k training would be so awesome! I’d consider myself intermediate, I’ve been running for 3 years in highschool and I dropped from a 23:00 3 mile my freshman year to under 18 minutes my junior year. I want to take training very seriously this year because I want to run a 16:30 3 mile.
Great advice, I am about to give it a try in the next coming weeks
Great video! I recently posted about another 5k workout on my channel. Here’s the gist of it: 10×500 at 5k goal pace keeping recovery short and jogging back across the infield aiming for under 1 minute (depending on your goal pace). Thanks for posting these workout videos. Hopefully people can use these workout to crush their next 5k!
I have a question for you. Each time I do a fast training session (5 minutes session Max Speed), I feel an horrible pain in my inner mid calf (right leg only). I can’t even walk normally. But when I rest the pain subsides.
Hi guys, great video. Is it ok if i use my bike for the rest days?
QD: Still a beginner trying to figure out what is my “normal”, but getting closer. Shooting for sub-50 10k ( 51:32 PB) and 23:30 5K ( 24:14 PB). Over the next 12 months would love to be able to maintain > 8:30 pace for longer distances (13.1 and 26.2).
Hey hope you’re doing well:) I am currently running around 3km or 4km max and wanted to know if you think I could run 10km in 8 weeks time. I think I can do it, but not very confident about it hahah.
Hi Coach, amazing video. I have mid season country competitions in 54 days! I represent my city at a 10K. However I’m the slowest can barely finish sub 50. Any tips? (15 yo)
Hey thx a lot. Can you explain the last column from week 3 on. I don’t get what is written there and how you calculate the intervalls into your total. Thanks a lot. And keep up the good work. Exactly what I searched for in contrast to all these overcomplicated plans. For the first time I understand the concept behind which puts me in controll over my training. Really great. Thanks.
your vlogs are making my workouts on the Elliptical trainer much more fun
I’ve done all the distances from 5k to the marathon. But 10k is great, it’s not going to take over your life however it still has long enough to plan strategy and tactics. Now I’m looking at 10k to do Olympic tri distance.
I want to do 10k in next 7 weeks I don’t run now, is this approach advisable, please help
Running up a hill does indeed promote a shorter stride, but doesn’t running down a hill promote a longer braking heel striking stride?
Really nice little video (edit you could try a slightly more ‘eye catching’ title)
Hi there. I’m a totally couch potato and am doing couch to 5K. I’m really discouraged as it’s week 3 and my distance is only 2-2.4k. Race is December 16 should I be worried I won’t be ready to jog the whole 5K. Pls help!!
Brilliant channel. Would love to follow you on strava if you use it
5k! 16:36 freshman year, injured all sophomore season, hungry for a sub 16 this upcoming season. I’m excited for this new series!
Absolut beginner here…so from couch to 5k I’m on week 3 with walking/running intervals. Would love to see the training plans.
hi, i have 2 questions,
1. what should i do in the strength and conditioning session?
2. what do you do in the warm up and cool down part?
Iv just started being able to run 5k lately and this is just the kind of video I need!! But just have one question, as I said I can run 5k now and it takes me exactly 30 mins to do so, I do but pretty wrecked by the end, but when you guys say do an easy run for 30 mins should I just do the 5k as I do now? Or slow it down and do say 3k in the 30 mins?? Cheers
Been running since August last year. Not looking for speed record, just want to increase my endurance. My longest in single run is 23K. I’ve ran twice HM road race. I’m going to run a 40K trail race with 2000 meters elevation. Any advice on how to increase endurance. Btw, I’m 52 yo. Thanks.
Wow, I’ve always just used the music as my “metronome.” Thank you for the suggestion! Getting app now.
On rest days would I be able to do around 20/30mins of jump rope? Thanks for content!
hi everyone,if anyone else needs to find out about best marathon training program try Sarparder Running Expert Starter (should be on google have a look )? Ive heard some amazing things about it and my partner got excellent results with it.
solid video, and information. always good to learn others perspectives, ideas, and from their experience.a great thing as well would be to repeat that workout, and cut rest in 90 sec. after 200’s the next time you do it, and then 60 sec. for the next workout, and then down to 30 sec. for the 4th workout. since they are at 3k pace, shorter rest would not scrap the legs.
Get your ass off the couch get a run in,then you can think about what most comfortable for you,
Pls I want to join the beginners running program
My nickname is Ace
My email is chideranwadialor@ gmail.com
Thanks
How to run 10k in 40 minutes? Can u please guide. Right now am completing it in 43-45 minutes
That’s me, starting from couch to training for 5k in a week. I find u was using muscles I didn’t know existed. I only started a week and a half before the 5k dun. Is that too late?
Ultra for sure. I’m 14 and want to run my first one in 5 months and I could use all the help that I can get
Having done a 5k race with my personal best at 25min what is in my case my RPR OF 8-9 in terms of pace.. Thanks.. Excellent workouts
Nuts. When I run morbidly obese with no fitness I do a 2km run to start. Next run is probably 3km, next 5km, then 10km. I get there within two weeks and it’s not that brutal at all.
I don’t stretch ever.
QD: 5k advanced, I would really want to break 17 minuets in the 5k my freshman year of high school
Great stuff, I think what’s more important than that is how to structure those sessions in a week.
I will have 4 weeks to go for my first 10k. I’ve been training running on the treadmill for 2 weeks before I found this video.
I’ve been doing 45 min treadmill running 4 times a week. The average distance is 5,9k for 45min training.
Should I do your 6 week plan start on the third week or from the first week plan?
I’m trying to go from a 2 mile to a 5K. I have a 14:30 from a two mile and a split of 7:10 what should my goal for a 5k be?
Hi do you do a marathon one plan for a runner like me who can nearly run 7 minutes a mile half marathon hopefully can do under seven full marathon in future thanks love you clothing by the way
Heart rate monitor watch is the best thing to buy, run with an eye on your heart rate rather than times and distances and they will look after themselves.
Hey my pb is 21:47, does anyone have tips for me to break the 20? It feels like the difference between 22min/5k pace and 20min/5k pace is HUGE for me
I run in the morning when no one is on the street and it’s a little dark.
those sunny day tips are really not for ppl from the uk haha… but from 2:20 there’s non weather specific things!
I’m working out via p90 amd have lost 6 pounds in 3 weeks ut I’ve decided tp add walking for 30 mins with wrists weights to grt used to walking. Not only to loose more calories but tp get used to walking, strengthen my joints and shins and cardio and build up to jogging down the line. I want to run a 5k towards August…
Hey Seth, im 17 and I’ve been running for 1 year now, I did the World Cross country championship in Paris and I’m aiming for a 5k and 10k PR( now 17.30 in the 5k and 37 in the 10k) I feel like ur training plan could really help me
ru insane???sunglasses are not very important on your first day running ever…,cmonnnwtf.
This week i will be finishing the 5k program. Should i jump right into this one?
And in the intervals when you say warm up and cool down is it a walk or a jog?
Thank you for those programs!
Brilliant, however my threshold sessions is 20min non-stop. Works pretty well. 15mins warm and 15mins cool down.
I am minteridi0t and would love to run 1:30 in half this year
5k! I came from track and now run longer distance. I am an intermediate runner and want to sub 18
Can I start my couch to 5K with a treadmill before I move “outside”?
Couch to 5k is WAY too difficult for overweight runners. I’ve started running after long (years) layoffs at 200 pounds and was able to progress quickly. I’ve also started after long layoffs at 250lbs and it took me more than 2.5 months to be able to gasp through 2 miles. The difference is gigantic. Weight really needs to be factored-in with these programs and the 9 weeks doubled for those over 25 to 30+ body mass index.
I’ve watched couple other videos of yours. Both of you (You and your wife) are truly inspiring. Thank you for the videos!
Thank you for sharing these tips. My cadence is currently 182 per minute for my best half marathon time. It will be interesting to see if using the app for shorter distances will help by obtaining a slightly higher cadence. Maybe set it to 94 or so.
Interesting I just pulled a hamstring doing speed work on flat ground. So now hills will be a must moving forward.
All aspects covered!! As usual another awesome one from you Holly!!:)
I’ve been meaning to start up again since I had my son! Super helpful tips. Thank you for sharing them with us!