10 week ‘beginner to 5k’ training plan
Video taken from the channel: This Messy Happy
5K Training Program
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How to Run a Fast 5K: 3 Key Workouts You Need to Do
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HOW TO MAKE YOUR OWN RUNNING TRAINING PLAN!!
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How To Start Running | 8 Week Training Plan To Run Your First 5km
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6 week ‘beginner to 5k’ training plan
Video taken from the channel: This Messy Happy
Under this 5K run training schedule, you’ll spend some of your time walking. For instance, during week one on run/walk days, you’ll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes. As the weeks progress, you’ll gradually increase.
After a warm-up, run hard for 400 meters (or the designated distance). Four hundred meters is usually one lap around most tracks. After the hard interval, recover by jogging or walking for 90 seconds to two minutes or about 200 meters.
Nike Run Club Guided Run: On The Move or SPEED RUN: Intervals / 5:00 Warm Up / 0:30 Mile Pace / 1:00 5K Pace / 0:30 Mile Pace / 2:00 10K Pace / 0:30 Mile Pace / 1:00 5K Pace / 0:30 Mile Pace / 45 seconds recovery between all intervals.The schedule will take you through six weeks, starting with short runs with walk breaks. If you find this too easy, or are already used to running for up to 30 minutes a few times a week, take a.Daily Workouts for 5K Training. The schedule is designed to alternate easier and harder days.
Here are more details on the workouts for each day. 5K Advanced Beginner Training Schedule. Week. Monday. Tuesday.
Wednesday. Thursday.Training in 2 weeks If you’ve been exercising at least a few times per week for a few months, you can gear up for a 5K within 2 weeks with this plan. Training in 1 month or more This training plan.17 rows · 5K/10K Training Schedules Don’t wait to take walk breaks.
By alternating walking and.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.
5k Walk The 5K Walk Training Plan is a perfect plan for those who want to train to walk a 5K event, start a regular walking exercise program with a target goal of the 5K for motivation or even weight management. The 10-week Walk 5K program includes three walk sessions per week, beginning with 25-30 minutes and building to 50 minutes.This 5K training schedule includes a combination of running, walking and resting. This mix is going to help you get fit enough for a 5K distance without getting hurt. Starting slow this way will help tame the risks of injury, fatigue and stress while also improving your.
But experienced runners like 5K’s too. 5K races are fun to run and easy to race. Unlike marathons, you don’t need to spend 18 weeks training specifically for them, and recovery time is measured in days, not weeks. SEE ALL 5K PROGRAMS. For that reason, the 5K is.
Schedule time to run, walk or run/walk three times a week, for six to 12 weeks. At the end of six to 12 weeks, celebrate your fitness by completing 3.1 miles. (If your current fitness is better than shown in Week 1, perhaps you can begin the plan on Monday of Week 7.) Maintain your fitness routine for six weeks beyond the 3.1-mile celebration.5k Training Schedule.
Week. M-W-F. Tues-Thurs. Saturday.
Sunday. 1. walk or XT. run 10-15 min. off. 1 mile. 2. walk or XT. run 15 min. off.
1 mile. 3. walk or XT. run 15-20 min. off. 1.5 mile. 4.
All text and images provided by Human Kinetics. 5K Training Plan. The first 6 weeks of training for a 5K should be dedicated to base training (Table 8.1). In the first 3 weeks, athletes should run at least 4 days per week at an easy pace (RPE 1 to 5) for about 30 minutes each session.You’re better off doing just three or four focused sessions per week in the muscle training, threshold training and specific endurance categories-and strength training or cross-training on the other days.
Masters runners also need to be careful with speed work (training at 5K race pace and faster).
List of related literature:
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| from Advanced Marathoning |
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| from Marathon: The Ultimate Training Guide |
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| from Advanced Marathoning |
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| from The Incomplete Book of Running |
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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 Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
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| from The Art of Running Faster |
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| from Coaching Track & Field Successfully |
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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 |
399 comments
Awesome Video.. began my running journey yesterday.. thank you for the format.. it really helps
Completed my first 5K this morning following this training plan since the end of june! Thank you very much for sharing your knowledge and experience:)
Hey great video
I was wondering the structure is quiet similar to HIIT so I was wondering would it help in fat loss as well?
Thanks
Done! Definetly worth recommending! It actually made me like running!:D
Hey sir…
On 3rd week Sunday I can’t run 2km constantly and this is 4th week start;today is Wednesday�� Soo now what should I do!!! Try to follow 4th week routine or try to run 2km constantly???
Please please reply….
Any advice if you can never talk during running? Even at what feels like a super easy 7min/km pace on my body physically, I am never able to talk… My breathing is a bit weird though, since I start hyperventilating quite easily. I’m more of a strength person anyways. I’ve been told before that my breathing is probably going to be weird always, but it’s hard to accept haha! Anyone have any tips?
Finishing Week 5 and motivated to run 5K before the end of July
only key to run faster and longer is practice practice and practice
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 ����
Please correct with text boxes @ 5:40, sessions 1 and 3 are mistaken, times don’t add up right (adding the walks and jogs equals 99min, not the 55min total time). Thank you.:) [session 2 adds wrong too, 8×8=64]
Can run a maximum of 1km in 6 minutes as of today. Following the plan from tomorrow onwards, going to keep updating every week or so!
I have surpassed week 6 in less than a months i wanna push myself
But im afraif of getting injured
Background: im a swimmer training will start in about a month trying to get maximum gains without getting injured and im 14
hi in the second week there is 3x 2w/2r then 6r. does it mean its 8minutes of continuous running?
I’m 16, run a 5k in 17:18 and run on average 30 miles a week. Do you have any tips for me? I’d like to break 17 within the next 2 or 3 months, so any help would be much appreciated!
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
I have just finished the 5k now and im currently averaging 5mins 30 per km. Im 15 so im wondering if that is a decent pace for my age as I can’t find anything on the internet.
Hello Sir Good afternoon
Sir i am new in running could you please explain what is 5w. 5×3w 1r. 5m
Also let me know the first activity on Wednesday means 5 minute walk in th3 start and in the end and 5 times 3 minutes walk and 5 times 1 minute run. Right??
Hi
Thanks for the plan..I am going to start it now…but how do you track the timings during the activity? Can you suggest any app or someother idea?
I Started Running 2 days ago And while i run my shin bone hurts alot
My goal is to run a mile in 7 mins Please help
On week 2..sunday.. You have written 3 x 2/2.. What does that mean with the 2/2?. I get the 6m Run part tho..
Asalam o Alaikum
Thanks for this training video It’s seem helpful, I’m starting from tommorow hope it works and my dream come true actually I was wondering what I should do I am running for 3yrs but I’m not too much consistent and didn’t achieve too much. This video which include plan DO YOU KNOW WHAT real training session is found in comment section lol ��
What do you do with strength and conditioning? And what the 5w means before walking running interval?
Upon successfully being able to run the 5k in the end. Will I be ready to just go out and run 5k’s 3 times a week after that? Or do I still have to incorporate warmups, routine, and strength and conditioning of some sort?
My goal is to supplement my caloric deficit weight loss with 5k runs throughout the week after I finish this training plan.
Starting this today getting ready for my holiday at the start of September. Has anyone got any tips or motivation?
I ran in college and have not run since. I just turned 50 in January 2020. Last week I ran a 5k first run in years at 40.07 pace. Not bad but I hope to get back into it.
Enlisted in the Marine Corps. My goal is a sub 18. I started with 29:53, 2nd run 29:44, third run 29:21, 4th run 26:59. Really need to improve fast.
I ran 3km in 15 mins. Nearly died ��
i was out of breath after first 800 meters or so.
On week 3, is the 2k run on Sunday continuous? As in running non stop for 2km??
2:00 wait you’re telling me i’m supposed to only have a SPM of 80-90 on easy runs? I normally have at least 165
Hiya! I couldn’t do the 2km run continuously. Should I repeat the week or just repeat the day?
Thanks…completed it today…weeks 4 and 5 upped the ante but manageable…thought I’d enjoy the 5km today a bit more. Oh well..onto the 10km
I have tried this myself and failed everytime. With this plan i hope i will finally succeeed running a 5k.
i am in week 3rd as per your schedule i am running 3.2km in 20 min i am trying to improve but pace is not increasing, if i increase the pace geeting tired easily, so any suggestion on that to reach 5 km in 20/30 min!!
Can you make a video on runners knee… Im on week 3 of the plan and my knees started hurting
I’m 21 and haven’t ran since I was 16. Starting this tomorrow!
Alright time to redo all of this just finished week one now onto week 2, it was extremely hard considering I haven’t done cardio in like 4 months
Week 2 kinda complete on the final training session I got a sharp pain in my calf in the middle of the session it’s feel exactly the same as a strained calf I had about 8 months ago I’m going to take a week off to recover from whatever it is
Zach,if you see this can you make a video and of how to recover from running and not get sore or injured ��?
I just finished this plan! Thank you so much!! I would never believe I could go from running least than 1km to 5km in less than 2 months. Now I’m looking forward the 10km plan! Thanks again, you’re a life savior.
Thanks Zach, this really helps and it’s much easier to understand
So for week one you walk two minutes then jog for one minute and repeat this cycle until you have reached 21 minutes?
U said that is a 6 week programme for beginners. will this still work if u decent at running. basically will it improve your time?
After a short while i feel pain in the lower left side of the body. Is it normal or a health condition?
some workouts that have always stood out for me are 3x3x300. And 150m @goal mile pace then, 250m @marathon pace (use a pace calc) and do that until you can’t do anymore, it’s kind of a spin off of the the infamous Oregon State Track Workout.
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!
What exercises you recommend for strength and conditioning day? Can i do push ups, sit ups etc. on rest day or complete rest?
6 weeks ago could barely catch my breath after workout 1, just ran a 5:44 for 5k, never been more proud.
Thanks for the routine jumping onto the 10k plan on Monday.
Ps. Lost 11.5 kg while at it and intermittent fasting
Thanks alot
Can you explain how to do strength and conditioning exercise for beginner runner?
Are you a believer in the 6 days of running/workouts and 1 day of rest?
If anyone reads this please listen to him your body is not ready for anymore than what he is putting in the training plan in the beginning or you will end up like me and getting some good old shin splints and strained calf and a hip that feels like a bubble is in there that won’t pop please throw your ego out the window. Now I’m starting from square one I had a 2 month break to heal and I’m ready to kill it
Finished this training plan today with a 5k time of 31 mins!!
At the start i could barely run 2k without struggling for breath but this 6 week plan really helped me and i recommend it to everyone!
Do you think it’s possible to do this on Tuesdays, Thursdays and Saturdays while doing full body bodyweight strength training on Mondays, Wednesdays and Fridays?
Can you explain please how to do the strength and conditioning workout for beginner runner.
Hi. I’m 15 years old, 5″7 and weigh 75kg�� do you think this is the best workout for me?
Also if I want to turn this plan into a 8 week plan how do I do it? Thanks
Is SrC necessary every alternate day?
Can i just keep the same running schedule 2 day a week instead of SrC
In begening week one first what i gonna do there first am going to walk 5w and after 5 X 3w and after 1r. but how am gonna now how fast i should run this 1 minut and aslo walk
I recently started running and ran for 2 weeks and done a 5k in 28 minutes. I done too much too soon and injured myself. My pain is fading now and I’m wondering where I should start? I feel like this plan would be too easy but I don’t want to injure myself again
Pls help me hu hear rate rise to 192 in 3minits of 6kmph pace
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
Just started this on monday! I always rush into running 5k’s when I want to get ‘fit’ but never does my body and good and I always get recurring injuries! Going well so far!
Sir thanks fir this but what is 5w,6 R, on Wednesday, Friday of week 1
Completed my fifth week with a 2.5k run 6’33”.
I have always been active (on and off). Played soccer for a while. Had issues with my lower back. Still do.
I have a terrible habit smoking..
Trying to quit.
This plan works great for me. I have to push myself hard at times during the workout, but at the same time stretches before and after and strength and conditioning once a week help me stay injury free.
Thanks messy happy. Keep up the great work.
Once I am done with 5k, plan to go for a 10k.
My favorite workout is 12×400 @mile pace 200m recovery then 3×400 @goal mile pace
I’m currently on week 3 and holy moly feel like I can’t BREATHE!!! Also IT band pain has been so real, but slowly learning what I need to do to improve my form and properly build strength!
If I follow your chart and do the same works as you do since my time is a 19:21 so if I start from March all the way up to Cross country season starts What should my time be?
Hi! First of all thank you so much for this routine! i’ve just started my first day of training on monday and today i’m gonna go for the second day of training. i’ve got two question. On the 2nd day of the 5th week at the end of the session there is a 4 minutes run. is that correct or you meant 4 minutes walk? and the last question is: on the 3rd day of the 9th week is 4km correct or you meant 4.5km? thank you in advance and i also want to thank you for all the efforts in making these videos!
Will a plan malfunction or a negative impact if I reduce the rest days to one day per week?
Wish there was a printout of this schedule. Looks very interesting. Thanks!
Currently on week 4! This plan has worked surprisingly well. At the beginning I could barely run for a minute straight, and the other day I did the 2k without walking. Honestly never thought I’d be able to run a full mile without stopping or walking. Thanks!:)
Can u write the table in comments section please, I mean how many minutes run and walk
I have been running for two months, but I have a maximum limit of 3 kilometers in 20 minutes. I am having difficulty speeding while running, how is it possible that I improve my physical fitness! After two months from now, I have a running test 3 km 200 meters in 15 minutes, and another test 5 km in 25 minutes. I will try to try the plan outlined in the video, are there any other tips that might help me?��
I’m 16 and have been consitanty running for about 6weeks and I ran a 5k in 21:57 hoping to brake the 20min one day
Came back to this site again. Helped me get to 5k initially then had to go through a crucial knee surgery (past injury not because of running).
I am on 4k today within 22min. As I foresee achieving a 5k within a week, can you suggest a plan for faster 5k?
I will also start the 10k plan, but want to achieve a 25 min 5k and 20 min later on.
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
I’m actually on week 3 and i see that i did a lot of progress. I feel more stronger right now �� I found my own tempo and i’m not dying so it’s not that bad tbh ����
Let’s see what will be next ��
Well, your first mistake was assuming I can handle 30 minutes of brisk walking comfortably ��
I can run 5k in 30 mins jogging after less than 2 weeks of training is that good?
Yes yes yes!! I am into my Week 5 and I can proudly say I have decoded Week 7.
There is mistake in week 7 1st n 3rd session. Total time is 55 mins but if you calculate total time then it comes out to be 91 mins. Most of the people asked but nobody from admin commented. So, after proper analysis I realised the right week 7 sessions are as follows:
Session 1 & 3:
Warm up walk 5 mins
Jog 25 mins
Walk 5 mins
Jog 6 mins
Walk 6 mins
Jog 6 mins
Walk 2 mins
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.
Excited about this!
I’ve started jogging, got kinda into it but quickly overf*cked my knees and needed a long rest. Unfortunately it took me until PAIN to realize that running isn’t easy and I need to do research. This video gives me hope that I could slowly get back into it and be responsible about it ♥
Hopefully will update this comment with my results!
Actually have my pb at 18:00 but I know I’m yet capable of 16:30 (since I do 5×1000+1’30 with 3’18 per 1000m), I’m grabbing the net to find work outs, hoping to run a sub 16‘
Really helpful video��
I like to make Hill reps like 10x80m and after progression run����
Im kinda confused…
Does session 1 mean on day 1, that much and then session 2, that much on day 2 or all sessions in one day??
I just went for a run at the park and I died with doing just under 1 mile. Having walked about half or maybe more of it smh. I never liked running, even as a kid in school. Mainly because I feel I run awkward and makes me self conscious. But. I plan on going back maybe Saturday. And hopefully a better environment. Maybe that played some part too. I went to the part where the majority of people were playing soccer or on the playground. And the people who were on the track. Were mostly walking slowly making me stop or slow down often.
AMAZING program! I am on week 5 and my running has improved so much! It is not easy but totally doable. THANK YOU guys so much for this amazing video and free tool for us. It is working so great for me! Thank you!
I’ve never been able run more than half a kilometre in one go, but this video has now inspired me to really put in the work!
I just finished your 8 week training and I reached almost 8Km in one day! I really felt myself improving and I am looking forward to keep running, but now faster and longer! Thank you so much ❤️
What do you advice for keeping track of the minutes in the programme, just a watch and keep track of the minutes yourself or some kind of stopwatch? Or is there maybe some sort of watch/app which you can enter your programme in before hand?
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.
Thank you. This was helpful. I’m a strength athlete, but I’ve recently decided to incorporate running. Imagine how shocked I was when I couldn’t run consistently for much more than a kilometer. Of course I pushed myself and became disgruntled with my lack of improvement. My ankles and knees hurt. My cardio seemed to get worse. I never realized one had to progress so slowly. I figured I was just getting old, or that running wasn’t for me.
Ben the man! This is exactly my program for sub 15. LT work, workouts, hill reps and so far with out any race specific stuff I’m at 15:30 shape. It’s amazing how it all works. Great Video.
Me wondering why i’m even here coz i’ll probably give up on the first day lol
Your awesome dude this is what I’ve been looking for! Shooting for sub 18 this year. Thanks!
I used this plan to start running ☺️I used to hate running but now I love it ��
I agree on everything except that running is fun… The results are rewarding tho.
(Yes, yes, I know some people find it fun)
great training plan.
My edit for week 7: 25min run > 5 min walk: 6min run > 2min walk x 4 (might suggest doing this only twice) But basically I was shooting for the overall time of 55mins.
Just started this programme today, I’m already sore from 1st day but I’m excited to get going
So, I’m in week 4 at the moment and I have sticked to the plan until nowwhich is unbelievable itself but I still can’t think of me running that 5 K in another month. Lol. But thanks a lot for that video though!
It really keeps me motivated ����
Problem with me is that my respiratory system is ahead of my joints. Gonna have to take it easy and do more strength exercising.
Sorry this is a inconsistent question, but anyone have a millage estimate per week to run sub 18 in cross country?
Took that first step. Did my first session. Stairs at the house were kinda tough when I got back but I’m proud of myself!
I need to train running for school, we need to run 2400m in 13 minutes. This is insane!
I used to do cross country in high school. Once I got out of high school and into college, I only did powerlifting. I haven’t ran in over 3 years and I just did my first run today and I gotta say after 1 mile, I feel just the same after completing a marathon from 3 years ago.
I do a lot bodybuilding training and weight lifting and want to get better at running. Thx for the vid!
Great video! Thanks for your help. I really like the screenshot idea
I’m stuck at Week 3 and can’t progress. I can’t run more than 5 min. at a time without losing my breath and switching to a walk. Even if I try not to go too fast, I can’t seem to run longer without my lungs rebelling. Do I just power through it anyway? Even if I’m gasping for air? Week 4 Session 1 requires an 8 min. jog and I can’t do it. I’ve been stuck at Week 3 for almost a month.
Week 7: 1st and 3rd sessions are 75 minutes and 2nd session is 64 Minutes
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!
I weigh nearly 205 lbs. Have shed near 6 pounds. I want to train myself for 5k marathon. Can I do it?
I’m up to my 8th day and it’s starting to get easier. Never give up you CAN do it ��
Said before but I’d really have liked some kind of correction or acknowledgement from GCN that this video has some messed up maths and is sending new runners out to do runs they shouldn’t be attempting….. A 1hr 39m session with 1hr 13 minutes of running has no place in a a “how to start running programme”.
I began couch to 5k last summer and ran my first 5k in 44:17. Not a great time, but since I weigh in at 290 lbs I was pretty happy just to finish. I will keep on get that time under 40 minutes for the next one!
This is helpful. Session one I had a cramp running up the side of my left calf muscle. Different feeling but not a deal breaking. Just taking it slow and move at my own pace. Thanks for the video.
My issue that has been crippling and leading to injury is the tension in my lower shins. It goes into my outer ankle as well. How can I stretch those better? Or is it my gait/posture? I feel like I’m inline. But then again… Btw, I used to run competitively in my teens and 20s. But it’s been a couple of decades and I miss it. I have been walking all summer and in August my body just began to take off. But I pulled a glute shortly after and it’s been slow to heal. My shin gets super tight now. Aging sucks! Lol! I am determined to build my endurance and one day finish a half marathon. I’m watching your videos in hopes to get inspired to keep at it. Thank you for making these! ����
Hi thank you so much! Question, for the running how fast do I try to go? Is it jogging speed or actually running
Week 5 Session 1&3 total time should be 32 mins.
Week 7 Session 2 total time adds up to 64 mins.
Week 7 Session 1&3 total time adds up to 99 mins.
In week 7 according to the video you should do runs exceeding 10km even with low average pace of 8mins/km. In my opinion it is too much for a preparation to a 5km run. Jump in intensity comparing weeks 6 and 7 is really high. Since nobody of GTN answered to the previous comments about this I changed week 7 for myself to:
W7S1 57mins: 1x5W + 1x(25J+5W) + 2x(6J+2W) + 1x(4J+2W)
W7S2 48mins: 6x(6J+2W)
W7S1 57mins: 1x5W + 1x(25J+5W) + 2x(6J+2W) + 1x(4J+2W)
This seems reasonable and the intensity increase is maintained accordingly to the previous weeks. What do you guys think?
thanks for the video, I have one question and in week 7 none of the sessions add up. Am I missing something?
Christ, I’ll need a QB forearm cheat sheet to follow this program.
I was training for my first marathon utilizing this marathon training program “Zοrοtοn Axy” (Google it). It is a great book with great a great training schedule and insight. If you are running a marathon for the very first time, you should try this guide. I`ve been running 5ks, 10k and half marathons and made a decision to take the next big step to the marathon..
Long time cyclist, just starting to run again. I can bike and swim, but so far hate running. If I can run maybe I will try a short triathlon. The hardest part seems to be starting so slow. I will try this and see if it works. In the past when I tried to run I went straight to jogging and sprinting, just like in cycling I love to open it up. Maybe a gradual work in to running will work?
Just an FYI, week 7 has an error on session 1 and 3. Total time 55, but warm up, jog and walk = 35, then says 8 times 6j/2w, so 64 min. That’s about 44 min. over. I just substituted 4j/1w X 4 for myself, but I’m not sure what the actual session should be. Regardless, great video and great plan. Thanks!
There are very few people with a body for running. Maybe 1 out of 30. After about 10-15 years of running, very severe debilitating symptoms will happen. I have been a massage therapist for 21 years, and RUNNING DESTROYS LIVES. It is the cause of the opioid crisis.
does it help increasing the stamina (because i have no interest in running 5 km or marathons)
This is just superb, I have been researching “best way to improve your run time” for a while now, and I think this has helped. Have you ever come across Ralebney Running Recoilless (Have a quick look on google cant remember the place now )? Ive heard some pretty good things about it and my colleague got cool success with it.
Maybe I need to watch again but.. I didn’t gather how to COMBINE the three types of training. Focus on ONE of the three in each training session (eg one each day)? Do ALL THREE in one training session? How far apart should the three types of training be spread?
At 1:16 there is a grinding wave breaking out the back!!!!!! Canary Islands?
This is helpful Zach, thank you! My favorite workouts are hill repeats, mile repeats (for a 5K), and 800m cutdown. Bc if you, now I’m gonna give a fartlek a try!
Just watched this. Hoping to improve my 28:13k by the end of next month. Thanks for the information.
It’s awesome for you guys to create this to help beginners… GTN FTW
@global triathlon network the plan for week 7 doesn’t add up for the three workouts. It looks like the warm down runs on #1 and #3 are off a d #2 just doesn’t add up
Anyone else have to read James Joyce “Portrait of an Artist as a Young Man” in school? The only thing I remember from that books is how he was a runner and used the proper form of keeping your arms at your side. Haha
Good information at the start of the video regarding the difference between walking and running feet position. I also add in that’s why it’s extremely important to build strength in the stabilising muscles of the hip such as glute medes as we come crashing down with no support from the other leg whilst running compared to the walking stride when one foot always remains on the ground, great work guys.
Having good enough strength in basic supporting muscles is super important, especialy glutes. You might survive the 5km easily, but after 10 runs, your knee will be busted.
Excellent timing for this video in an accessible format that makes it seem achievable I am hoping to do a Go Tri event later in the summer so it’s about time I put some trainers on and got out there with a plan thanks GTN!:)
I been running short distances almost 20 years and finished five half marathons in the last 2 years but never a full. Right after choosing to aim for a full marathon, I used this marathon training “Zοrοtοn Axy” (Google it). This book is very informative and provides a good deal of wonderful ideas. I was able to finish my first marathon and got to a Boston marathon..
Hello, you did not say what reps your stepdown ladder consisted? I can hazard a guess but what exactly did you do? Thanks…
Hi! thanks for the tips! you look much fitter than earlier, have you been training anything new? cheers!
Love your videos Zack! Thanks for giving me content to watch while I’m bored Thanks!( I also make running YouTube videos)��♂️
i have two questions is this recomended if you are prone to sjin splints or should i take it even slower like 10% a week starting at 2-3 km a week?
My Pr is 8:00 to a light jog mile, but I’ve been able to hit a sub 7 minute mile before. I then one time got cocky and decided to try a sub 5 minute mile, and almost needed stitches.
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Hi Messy I started running the first May 2020 I try to do 15/20 km a week. I m 53 and ran in my army days last. Can i substitute the walking with a slow jog. I would like to break 27 minutes in our 5 km park run.
I have 1 year to run a 2’55 min 1k, is it possible knowing that I started 4 months ago and that I now run a 3’12 min 1k? (I go running 3 times a week and I’m not in a club)
I need early season/base training workouts
I’m currently @ 35-40 mpw
And my pr in the 5k is 17:38
In 8 weeks, I transformed my mile from a 7:38 to a 6:24. Crazy results for me and now Im looking to break 5:30 on July 25
In the beginning you talk about the different position of the foot between walking and running. Did you mean that in running your heel doesn’t come first to the ground and that you better put your foot as a whole down to the ground? Tnx for the advice!
I am training for a 5k, running 7 days and 60 miles a week, with a 15 mile long run and 2 interval workouts per week. I’m going to be consistent and plan on peaking in October/ November. Anyone have a rough estimate of what my 5k time might look like with this training?
monday-easy
tuesday-easy workout
wednesday-easy
thursday-hard workout
friday-easy
saturday-easy
sunday-long run
My favorite workout is a 5 Mile Tempo. It’s a very hard run but it did wonders for me my last season. I Pr’ed in the 5K in one of my tempos with even splits for all 5 miles. Definitely a staple in my training.
Thanks!!! I’m going to highschool and I really needed this, I’m still debating if I should run distance for a hobby or as a school sport, because I wanna do football to and I have a 11:59 or 11:58 3k and I have a 24:44 I the for the 5k. I’m think I can make it too 21 minutes so far
I run all of my long runs like that if I’m feeling good start at like 8min and work down to 6 and below
I have a pr of 1:59 in the 800 and my favorite workout is 8-10 200m starting at 40 seconds and cutting by 2s until holding at 28s. Slow jog back to start for recovery.
Zach, great channel! I’m training for a 10k road race. I alternate training runs on a dirt trail and a high school running track. Do you recommend using track spikes for training at the track, or would I be fine with my regular trainers (Nike Pegasus and Adidas Bostons)?
Just got back into running after a year of absence. Now my 5k is 34. Used to be 26 two years ago. I’m happy to bring it to 30,32.
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
Does anyone have any tips on keeping the speed when dropping the high mileage at the beginning of the season? I’ll be peaking towards the end of the summer and my coach cuts mileage in half. After that my speed sort of disappears and I just slowly get worse lol.
For my last 3 weeks of training I’m doing this workout once a week that my coach gave me, I just PRed too. 2-3×800 @2 sec off 5k pace w/800 jog, 400 @the same pace w/ 400 jog, 4×200 FAST w/400 jog
One question that I’ve been wondering is that how much should I spend on strength training for running? I don’t want to be bulky to the point where it slows me but just want to have enough strength to aid my running times.
6’2 slightly muscular for a runner, what weight should I be?
tempos r the only worthy workout… 3-4 miles at 20 sec above 5k race pace
The website of VDOT Calculator is failed. I wonder if there is any formula for the calculation?
[training for outdoor track]
My PR for the indoor 5k at this point is 16:16. My favorite track workout is 1km repeats, 4 to 6 of them with 45sec to 1min of rest in between. I would try to run these in 3:10 3:15. This is a good workout to do as one of your hardest workouts of the season. You can definitely throw some 400m repeats after the 1km’s. Like 3x400m with a minute or two of rest. One of my favorites for sure!
Favorite workout
5-7x1200m @5k day pace with 2-3min rest (jog)
Pace needed for me at the time was 3:50 or under
-this is intended for ppl who have built they’re mileage and intensities up appropriately. I went from a 60mi/wk jr running 16:59 for 5k to a senior of 100mi/wk running 15:54 for 5k. I got to this level by gradually building up my mileage and integrating threshold workouts, hills and fartleks into my summer training
10x 200m Hill with 90 second rest
It helps a lot with form and getting you to push off hard with your feet so that you can bring your foot up back higher which equates to a long more efficient stride.
Some of my favourite workouts are: 15x1min fast 1min slow or 4-6 times 1000m with 2-3 min jog in between
i am actually running 5k 6 times a weak for about a 2 month, my time is about 30 minutes and some seconds, i am 6′ height and 220 pounds weight so out of shape, but i am doing what i can to improve and lose some weight
I literally just came on youtube to make a running training plan and saw this on my recommended
Hey if you’re interested with a collab with me and a bunch of other running youtubers in a huge video let me know! Would be excited to have you in on it Id love to give you the run down on all the details to see if you would be interested!
This was a very vague and noy informational video. You should be a little more specific and pinpointed.
a workout i love doing is 5 by 1000 meters, all out. the rest time should be about twice as long as your last rep
Zach doesn’t have any credentials to be giving training advice like this. It would be one thing if he was talking about his own training but giving advice is another thing. It would also be different if he was actually training but he doesn’t seem to be doing anything.It’s been a long time since he was a pure D-1 “runner” and now he isn’t that anymore.
If you are a cyclist, starting running it is incredibly easy to do too much, too soon as your base cardio fitness is probably excellent but your smaller foot muscles and tendons have a long way to catch up in particular peroneus brevis / longus, posterior tibialis. A lot of problems can be avoided by having a strong foot arch (which again, might be weak if you don’t walk much or wear shoes with arch support). Simply standing on one leg, keeping the weight on the ball of the foot while you brush your teeth is a great way to start building up that arch and avoiding injury.
Pullups are also a runners secret weapon. It stretches out the back and works your lats which control your core and twist as you run connecting opposite shoulder to hip.
Can you do one from half marathon to full marathon? Plizzzz
I love your plans so much, they are great <3
Amazing stuff Ben. I’m a 18:35 5k runner, increasing mileage is the key right? 37 miles a week is the higher I’ve reached.
I ran a mile in 8minutes 50 second today. My max is 3.2km (2miles) jogging without stop few months back. I think I should start from Week 3 as I feel like I am not an absolute beginner. What do you suggest?
Hello, just curious..Wanted to understand what if I am unable to run as much as a particular session demands me too. Like if I am supposed to do 5 sets of walk run and can end up doing 4
Im a sophomore in high who runs a 16:33 5k. My favorite workouts are 5x1000m for strength days, and I do 3x400m 6x200m 3x400m 6x200m for speed days. What are some workouts I should do at the beginning of the season? Mid season? End season?
are “hardest” practice all year isn’t even 2 miles long…lowkey wanna move schools to become a better runner, but the my school outside of running
My favorite workout from my old highschool was called a 321 fartlik. 3 mins easy, 2 mins pick it up a bit, 1 min race pace or faster. This one always made me hurt but it made me improve sooo much and helped me learn different paces in my early years of running.
When you wanna get a higher score for Pacer Test xD Let’s do this!!
Really great information for beginner runners. Seems like it’s super gradual and won’t be too strenuous. Hoping for some great results. Thank you so much Heather and everyone at GTN.
I want to do XC next year but I feel so slow and not confident. An easy pace for me is 9:30– 10:30. That’s slow��this vid does not feel tailored towards me lol. Tips??
Just did my first one today and I actually worked up a sweat, I couldn’t be more proud of myself! Thank you for the video!
3 x mile repeats @ 5:30 with a few minutes rest 3-4 17:46 5k
Thanxs for posting this I’m currently running just under 20:00 5 K I’ve dropped a bout 1:00 a month my question is I want to go sub 15:00 I’m 102 kg would I have to create history at my weight or it can be done?? Either way I’m going to try I realise hard work and years or training I’m allowing my self maybe 3 years any input be appreciated fellow runner’s out there
Cheers
did you always run every day or when did you take a rest day?
can annyone simplify the plan cuz it’s kinda hard to undestand it ( not a native english speaker )
My fav workout probably will be 10×200 in the track, with a speed around 26-30sec per rep, start slower and gradually make it faster.
My best 5k time is 21:05 but gonna try running 40-45mpw(2 workouts, 2 long runs) and see how it helps. Got a half marathon coming up too but want a good 5k time as well.
Hi guys, what kind of timer app do you guys use for this run? I’m using tabata timer, but its not that flexible to suit the distance part
Bro, Zach… we literally have the same exact taste in music �� Ik that song from the very beginning of ur video, it’s part of this ukulele lofi playlist and that playlist is heat
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!
I love me some 20×200 with decreasing rest after every 5th 200. Start with 1:15 rest, then 1:00, then 0:45, and the 0:30
For Week 7, sessions 1 and 3 shows a total time of 55 mins. If your add up the times, it would reach 99 mins. Almost doubling the training time of week 6. What’s the error? Should it be 3 x 6min jog & 2 min walk?
Session 2 total time is off as well.
my personal best is about 16 minutes for a 5 km race and on a very normal time is about 19 minutes but I NEVER did the easy runs! been running for a while now, I’m 35 yrs old and I would say that I personally never gained from doing easy runs. All it did was make me a lazy runner afterwards so I got into the habit of doing my “normal” pace and then my “fast” pace! The way that I got faster was following another runner’s great advice who told me, “oh you wanna run a fast 10 km race? then START RUNNING HALF MARATHONS!” By the time I was doing halfs all 10 KM runs felt too easy that I started just increasing my 5 km workout pace and then my 10 km pace to the point where now I only really wanna do halfs! but in my PERSONAL experience, easy runs never really worked
Why are many elite college students running longer long runs than 10 miles? (For example: Zach levet and Ryan Trahan)
Really awesome buildup with a nice balance. Love the 2-mile and 2k threshold repeats, and the hill bounding. The long runs looked to be a bit fast. Thanks for the crucial reminder to stay within yourself. Congrats on sub-15!
1:10 first point, 3:30 second point, 6:23 third point, 9:39 bloopers
Thanks for video.gonna start tomorrow. I am 20 kg over weight.any advise.
Hello, just a minor clarification. When we are going 5W to 5 x 3W and 1R, should we take a break in between?
Done my first ever run today my mate said we were doing 5k but we did 9k and my time was 49 mins thought it was ok for a start
But what if walking is my conversation level? 7kmph walk and then 7.2kmph jog and I cant talk.
My fastest 3 mile is 15:50 and I’m a sophomore in high school
This is glorious, I been tryin to find out about “is it possible to get faster” for a while now, and I think this has helped. Have you heard people talk about Ralebney Running Recoilless (do a google search )? Ive heard some extraordinary things about it and my buddy got great results with it.
Hopefully breaking the 16 minute barrier soon, will take this all into consideration and planning! Thanks:)
How do i know if my running form is good? Who is going to correct me if it isnt 😉
Great video ben. Very helpful. If I do my threshold workouts on a treadmill is it necessary to adjust jack daniels track pace. Should it be slower by 10sec?
This was really a video about workouts it was just advice on running at different intervals
The slower you guys run a 5k. THE MORE ROOM THERE IS FOR IMPROVEMENT!!!!!
Hi guys! When you say 6x 1mins then rest do you mean 6mins in total and then stop and rest or reduce pace?
Never had done more than 2 miles without stopping and then out of the blue I did 8½ miles without stopping. Couldn’t believe it.
Thank you for your useful advice. I’ve never been a runner, so last August I started running in order to improve my physical condition ( I am 32 years old). I didn’t care about time, all I wanted was to run some distances. I started running small distances (up to 3K) in order to practice on breathing and technique. Now 5Ks are a typical distance for me, usually under 25 minutes. I try to run up to 10-12K. On June 19 I made it on 24:22, it’s not something great but the feeling in the end of each run is invaluable.
11 minutes video and after watching I am able to summarize the information in a sentence… dunno guys do it for the money or do it because you genuinely want to help inexperienced athletes, trying both and the result is 11 minutes waste of my time and another 3 in writing a hate comment
Brilliant video. Really helpful to me and so well presented! Thanks ������������
How to Run a Fast 5K: Run Fast, Dont slow down, Dont run slow:)
So what do these three components look like in a weekly schedule?
Interesting this popped up after I ran a 5k this afternoon. Anywho, I initially had a run time of 38 mins. Lost 20 lbs and today had the best time ever for myself, 29 minutes. ThNks for the tips and having the Nike app definitely helps! ��
I did not understand week2 Sunday can you elaborate.
Also provide us videos on strengthening and conditioning, work out and cool down.
My first 5k was 30 mins..in just 2 weeks my time is 24:00 now
I can tell this is san francisco and that’s my favorite place cheers guys
I’m a sophomore and ran a 4:45 mile what type of 5k shape would I be in
thank you so much!! trying to go sub 18 this season… wish me luck:)
why not make this simpler, say your competitive 5k where it’s about doing your very best and running at your 100% level (110% at the finish line), then the easy run is at 60%, the strong run is at 80%… does that do it?
Since 2008 I have been suffering from Asthma.. I have never went for a long run or jog, like ever in my life.. always thought that I can never run more than 10 minutes due to my Asthma condition, let alone go for 5k runs..
April 9th 2020, I was bored at home due to lockdown.. somehow, I motivated myself to go for a jog (in Germany, it was allowed to do sports in the park alone that time).. it was really really tough at the beginning.. I stopped, slowed down several times but was still able to finish more than 5k.. that was the time I realized first 10min for me is crucial.. I told my brain that if i jog even a second after 10min, that’s a bonus for me.. following day, I ran again and it was better than last run.. 3rd run was little better than 2nd run.. but I really struggled on my 4th run. I had shin splint.. i took a weeks rest but luckily I did not give up.. now today on June 18th 2020, after two months of training, I do finish 5k on a regular basis without pausing.. My weekly goal is to run 15k 20k.. my 5k PB: 26 min. It came down from 33 min. I also finished a 10k run in 1 hour.
Next goals: 5k under 20 min;
10k under 50 min..
Wish me luck guys.
And I wish all of you the best.. those who thinks that they can’t run, just get your running shoes ready and run.. take it easy at the beginning but don’t stop.. trust me, it becomes natural after couple of weeks..
If I can, you can as well ��
Thanks you very much…… i finally got to outrun the cheetah in the woods
Is it still easy running if you can maintain conversation first 20 minutes then next 20 minutes you’re breathless?
Hi thank you for these videos they are really helpful!! I was just wondering for the days that it’s like 4R 4KM 4W is it Just running for two first cause I was a bit confused? Also how long should it take after I’ve reached the 5km to run it?
i don’t understand week 2 on sunday i understand that I’m supposed to run for 6 minutes but what does the “2 / 2” mean?
Hi… it’s been said before but week 7 doesn’t add up? Thanks ��
pro Cycling used to train this way: long and slow. ie junk miles. Then sports science came along and showed coaches slow don’t make you fast. Is running stuck in the dark ages or has it tried this approach?
I have a question, I’m not a total beginner but I still need a proper training, can i jump week 1 and 2, and start from week 3? I can already run 2k without stopping, but I’m still far from running 5km without stopping, I’m still looking for a good training program for me, so can I?
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?
Hello! I just want to say THANK YOU for taking the time to create and to make these training plans available online. I followed this program and I am ready to ran my first 5k since 2015 and at 216 pounds and dropping. I have to confess that I had to stretch an extra week to each week in your plan to build up better. I started im November on my treadmill and I took it outside this week. Official run is on Sunday and I am strong and ready! I’ll be moving forward to a 10k after. THANK YOU AGAIN!! All the way from a Canada!
I ran a 29.65 today 4 minutes faster than 2 weeks ago,��..very breathless tho so I’m gonna keep goin until it’s easy
Thanks a lot for the plan. I’m going to start it next Monday. But I don’t understand what to do for Sunday week two. Thanks
I’m on 1st week at the end of this plan i will post my 5k race time ��
I would love to know what kinda elevation gain is expected on the hill runs? Should I be going out and finding the longest, steepest road in London or am I looking for a steady incline?! Further advice on this would be great! Cheers
How is the arm now Ben? Your looking alright now so can’t be long till your running again! Good game on Sunday thought the Bengals was very good and should of won it really, think you will surprise a few teams! All the best
Enjoyed watching this back to some basics after a slack 18months. 2 years ago I was running a decent 7min mile over a 5mile trail event. Then I herniated a disc and running ground to a holt. Slight sciatic pain still but just about able to run a sub 9min mile over 3 miles
I need some good shoes! Anyone have any suggestions for running on the road?
kindly do the math for the week seven and corect it as it makes no sense
Please please please respond!! Can I do this actually running or do I have to do it on the treadmill
Tip One: If you can run it slowly… you can run it quickly! (Any twosetters??)
What frequency would be recommended for each workout as a minimum? E.G should you do one of each run once a week, or twice a week or fortnightly? Thanks!
My 5K is at 26:30 rn �� I try to get faster it’s just hard. But let’s see if this helps!
This video just seems to say do some easy runs, some medium runs, and some hard runs. More detail would be helpful
I’m not a professional runner so I don’t know what 2×3 or 6×1 means lol
i cant run slow enough to be able to hold a conversation. think i would actually be walking
I run a few sub 20 minutes my PB was 19:40 but I am never consistent with it and end up going over 20’s into 21’s what am I doing wrong????
One question, for the vdot calculator should I be putting in my current pb or my goal time?
Im new to running anythong over 200m and even that was 15 years ago.
I’m a 6 foot 200lb bodybuilder.
I’m really enjoying running but 5k just kills my feet, ankles and back…. I think I’m too heavy.
I’m trying to lose weight, is there anything else I can do?
Get fit, run frequently no real tricks. As a side note my best 5k was 25 minutes
For hard effort what does 6 x a minute mean? Trying to get used to all the running terminology/jargon
sooo… I started XC season last season, to get fit. And I sucked like literally I was so slow! ANyways now I realized that I WANT TO BE THE BEST and so I will use the summer to train and become who I want to be and follow my dreams! This video helped a hella lot!
Hey! Really good video! I have a question. Just done the first week of the plan! Went a bit too fast on the minutes running though. But I joined a running group today and they just ran 5K at a slow pace ( 7:55/km). I know I can run the 5K without stopping (took us 44:39) but I was wondering if it’s too much for my muscles to go that distance in the second week? Is it better to follow the plan exactly or can I go for a slow 5K run now and then?
Use to run 30 min 3 miles then went down sub 21 in less then 3 months without barley running my secret Marine Corps Drill Instructors ITing me for even just breathing.
Appreciate the advice! Side note, is no one talking about this man’s anime eyes?
Perhaps you dont know how I love you your videos helping me a lot
I am two weeks away from running the 5K milestone run. It’s been a great plan so far, thank you! However, during the last run 4X(1min walk, 7 min run) I started feeling some shin pain that went way in a few minutes but my left knee is starting to feel weak and is slightly painful. I have been icing it for the last two days and I think I am ready to take on the next session tomorrow. This led me to ask two questions
a. If you start feeling pain after a session, do you recommend redoing the session or going back a lesson or two?
b. Once I am done with 5K, I really don’t want to do the 10 K (as you can tell, I am nervous about the knee and have heard about many runners having knee problems). Is there a way to continue doing 5K but perhaps focusing on increasing the pace? The other advantage of doing 5K is that it all gets over in 30 minutes and that fits very well with my schedule.
Thank you!
Hi Ben,great video thanks! When I was 30 I ran 15.01. I am now 52 do you think it’s possible to break 15 mins at my age?
I’m going to be documenting how i go through with this jogging:)
I just came back from my first session in week one and I feel good. It wasn’t too hard but it was sure a challenge! If there wasn’t any walks in between i would have given up XD
Just done my second session and for some reason it felt more difficult to run that 1 min than the first day! Weird but i really hope I’ll be able to reach my end results!
Third session is not getting any easier, i felt a little bit sick in the middle, and nearly gave up but ended up going on.
Back from my week 1 session 1, and i didn’t even get done half of it. I am giving up bcoz i felt v v v sick, i had to go home and felt vvv dizzy and my hips hurted? So i think i’m doing this plan wrong, or its just not for my body, GOOD LUCK!
what if I experience no lactate buildup? my lungs always give up early and my legs still feel fresh.
Great video thanks, really shows the breakdown, dedication, and amount of running you have to put in to get the results.
I am hoping to get a 24 minute 5k in a few months, and I will basing my workout routine based on what I’m seeing here, but obviously times adjusted for what my body can do. That’s beast the times you put out man, I don’t know how you do it. A sub 25 min 5k destroys my body lol, and that is like ultimate ez mode for you. Strange.
I have recently returned to running as an overweight 53 year old. Slowly building up my times/distance but I am really struggling with stiffness and aches and pains at the start of each run. I warm up and warm down and stretch before I run but nothing seems to help. Any advice?
i’m currently on week 4. the first week felt really hard but now it’s getting a lot easier. this is a really good training plan for anyone trying to get fit during quarantine
I’m a little slower than this, targetting a sub-16 5k. But these long runs sound absolutely brutal! I’m usually more like 7:30– 8:00 per mile on long runs. No way could I sustain anythin anywhere close to 6:10 even at maximum effort. Not in my wildest dreams!
Yo just needed this I just printed calendars this week for my plan, no way!!! Zach always knows what we need!!!
I just ran the Scotiabank 5K in Vancouver (21min), you would’ve easily beaten all 3000 participants
I’m following your plan! I currently run a 17:30 min 3 mile. My first race isn’t until a September 1st. My PR as a sophomore was 16:35 looking forward to hitting 15:40 this year. I ran less than 35 miles a week last year I’m looking to run 50-60 this year. By August I’m hoping to be at a 16:15 three mile.
do you think this is a good summer training plan for fall cross country?
Really great, clear explanation of how and why for a beginner like myself.
I was a 19:00 flat minute 5k runner and structured my workout to yours, but at a much slower pace. After 3 months I was able to hit 17:13 on a hilly course! I was not able to do the 200 or 300 repeats but I was able to fit in a 10-12 mile long run, and threshold run and hills every week despite my full time work. I was running about 30 40 miles a week running 4-5 times a week. I think the best advice was the long run. About a month after adding long runs to my training, I felt a lot fitter and stronger. Looking forward to sub 17:00 soon!
That time my heart rate got to 206. Sounds painful right. Unless my watch was wrong. Wouldn’t be surprised
Good video brother
I want to ask you please you can help me I need to program 5km and 10km
I have in 5km 15:42
And 10km 33:00
My personal information
Hello, quick question bc I am looking to began your 5k plan! On week 2, Sunday (@ 2:25 in the video) what does the “3x 2/2” mean? I want to ensure I will complete the plan to the fullest extent.
Thanks in advance.
week 1
4*1+12=16
are you telling me that hills session is worth 35 miles or am i supposed to run on other days
I find the better the runner, the better the advice and general attitude. I’m a 19min 5ker, but I ALWAYS realise that asking people who are better than me at 5k is much better for quality advice. The people who are much slower but are giving advice, usually give poor quality advice with a poor attitude problem. Ben is a fine example of someone we should take advice from. 14min 5k is certainly a great level to be at.
Am I the only one who realized that the music in the background is from Torvus Bog in Metroid Prime 2: Echoes
Hey Ben if you’re racing weekly would you skip tempo and just do long run, easy speed and hills only?
Done! Followed the eight week programme and this morning ran 5 km without stopping (Sadly no races due to Covid-19). I’m 60 and haven’t run since I was 16. Great easy to get into programme THANKS! and I used free version of Strava to track routes and times. I used to hate running beginning to get into it now. Targeting 10 km next.
Adjusted programme in weeks 5 and 7 to match total time indicated.
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!
These are amazing videos. You will make an amazing head coach one day.
This is mildly eye-opening for me. I recently went 4:16 for 16 and 8:40 for 3k, which I see as pretty solid times and relatable to something under 15:10 in a 5k. Yet on distance runs I really struggle, today I did 8 miles @ 6:14 but with a stop in the middle for strides and it was pretty tough. I guess I just need to work a lot on my endurance.
Hey if I’m running a 22 min 5k do you think I can get it down to 15 in 5 months?
My 5km pr is 17:52, hoping to reach sub 17 within the next few weeks. Would you recommend using your sub 15 plan as a guideline and just slowing the paces based on my own abilities, or is this plan more specific to runners of your speed? Thanks
This video still being an inspiration till this days to me, great work Ben!:)
Hey Ben, huge fan of your channel and I have a question for you. So my track season just ended and my taking a grand total of 7 days off of running to recover from my racing season. Now my question is should I do any cross training such as riding a stationary bike to help maintain fitness or is the break too short for any fitness loss to be negligible? Is it worth it to cross train in this break before my high mileage summer or is it just prolonging recovery?
3x4x400 is great for any middle distance runner. 1st set is 1600m race pace plus 5s, second set is race pace, 3rd set is race pace -5s rest between reps is 2 minutes, rest between sets is 10 minutes
Screenshots:
Week One 2:06
Week Two 2:19
Week Three 2:39
Week Four 3:12
Week Five 4:57
Week Six 5:17
Week Seven 5:40
Week Eight 5km run, good luck!
I’m just getting into running,I came across your post on you tube,thanks for the information it really helped
I have a problem with the slow running. Even though I look at my apple watch for pace etc, I tend to just go to the 5min/km speed or even a bit faster since I seem to be naturally going to a nice Cadence. Any tips on how to slow down without feeling very out of cadence?
Ben, I love this video. It is a solid bit of delivery and great content.
In a perfect world all training videos would be as well put together as this. And would be accompanied by Metroid soundtracks from the Gamecube glory days.
One observation I have is was what you didn’t really highlight….there was a lot of detail about the paces of R, T, and L, hill training specifics and such. But I stuck your numbers in a spreadsheet and tried to work out how much of your mileage was done at the easy(for you) 6:45– 8:00 pace…it’s 65%-70%. Of course, some of that will be made up by warm ups and so on for the harder sessions, but then most of the miles in the named sessions were in the “easy” LR category anyway (though how 6:10 is easy is beyond me). So comfortably 80+% of your running miles were done at a Jack Daniel’s easy pace for a VDOT 70/15 minute 5k runner. Fascinating.
Thank you very much for putting this out there.
New subscriber to your channel and I have to say your approach to training is very wise and professional. Excellent videos!
Hey Ben quick question, how long did your peroneal tendinitis last and what did you do for cross-training/recovery?
You don’t need all that mileage for sub 15. I ran 45 miles at the END of my season and still ran 14:54
I’m little bit confused.please help me…What should I do on Sunday Run (2km,3km,4km,5km)!!!Constantly Run Without walk or apply walk/run method???
Yo Ben, whats your height and weight? Channel is great keep it up:)
Finding these vids very useful i only started two weeks ago and ime determined to get mentally and physically fit
Hey, I have pronated feet and have done lots of PT to correct it and it helps a bit, however when I run around a track my left foot effects and hurts my form. I there any way to correct this issue? some way a doctor can pop the ankle into to the foot the right way? Thanks
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.
Been runing for five weeks, and my PR on 5k is 32 min, i’m really trying to get below 30 min and ultimate goal is have an average of 15 min ����♂️
Great video! I am going to use this after NYC marathon to try and improve my 5k time:)
Hey guys just putting this comment here for when I break 15 minutes in a 5k, Be back in 5 years since my pr is 20 minutes at the moment
Hi Ben terrific video n content on your channel. Do you have a website where these spreadsheets are available to download? Cheers from Texas!
Hey Zack, do you remember what you weighed at age 14? I am 50.5kg but and people say that is not enough.
i just ran 15:46, should i be watching this video or wait till i am low 15’s? I have been running for 9 months
Fantastic rundown Ben. Appreciate all the detail and insight. Just finished a marathon and looking at a 5k block myself.Good food for thought here.
Excellent video and links thanks! Hopefully can use as template to translate to a few mins slower. P.S. great times
1 thing is hard 2 understand: runnig 5km with 5:30 min per mile. Why not running 5km with log(one light year) per squre cube?
its been 2 years i left running my 5k pb was 24.30 sec do u recommend this plan for me????
Try not to increase mileage with adding tempo work or any fast running, instead start with long strides 30s-1min up hill and flat. You’ll find you will adapt easier to workouts n races and limit injury.
I have a question, so I went on the calculator and I put in my 3 mile time I got last Saturday in instead of my 5k time but for the part that has all my race times on it I’ve ran faster than or barely slower so should I put in my real 5k or just leave it
Why would training slower and not pushing ypur ody as much allowyou to run faster I dont get it. The laws of progressive overload and intensity surely mean that if you continue to push yourself more you’ll be able to run faster? I just don’t get it though can someone explain it to me
Great video, love the insight into programming for someone elite compared to myself
Hi Ben,
Thank you for the video.
Do you have any specific workout how to train a kick at the end of the race?
I took 3 days to run my first 5km. Now I know that was pushing it. But 8 weeks does seem kinda long.
my current best is 24min50sec let’s see how much i can improve in next 2months that will be by 25august.
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 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.
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!
10kms my time is 39 min how can i decrease to 35 min.pls help me.
Progression Repeats.
So maybe 8×1 mile repeats
Each mile is faster than the previous one.
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.
Will I ever run sub 12 min 5k? Any advice on sub 12 min 5k training?
very nice video. thank you for your efforts and time.
i have few questions.
1) what should i do on rest day? no activity at all or can i go for 3km walk?
2) is it ok to do 3 days running as you have mentioned in plan and on other days only walk for 30/40 min?
3) i like to do push ups amd some squats after my morning walk/jog. should i continue it?
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.
Ben this was super well done! Learned a lot about the benefit of not just having a plan but using different approaches to threshold runs.
Thank you. This information has been very helpful. I can plan my runs more efficiently now.
What’s the best thing for strength and conditioning. Do you have a video
Hi Cliff! Are hill sprints repeats to be taken in consideration while training for a 5K?
my 5k pr is 18:13 on a flat course. i’m planning on doing 56 mile weeks 8 mile days for 4 weeks before i start speed so that i can build myself up aerobically. i will ease into that with 4 weeks at 35-45. is this a good start ik it’s generic but i want to run a minute faster after the summer
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!
I do HIIT e.g 8×400 66-68 second intervals is this the most efficient way to improve your 5k time?
Ben gives some sound advice that is more direct and helpful than 90% of running-related info I have seen on YouTube. Great job, Ben!
Is this training recommended to be done on flat surfaces or elavate land(hilly).
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.
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
Only thing I’m unclear on is how fast the 800/1600m intervals are supposed to be
Dont know why,but this guy reminds me so much of a Walter Jr from Breaking Bad
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?
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.
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.
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)?
Thank you. I’m going to do this. I’ve got the walking down but didn’t really have a good structure to get in continuous running!
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
I’m following your training plan right now! I started out at 15:43 5K and hoping to drop it to 15:29 by the end of the season! Good stuff and keep it up!
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.
Right now I can barely even run half a mile w/o a break but I’m gonna give this a shot. Might have to repeat weeks at the end but we’ll see
Personally I used an app to get me to 5k it pretty used the same training programme as illustrated but it tracked times, GPS etc and gave out badges for progress. Easier than keeping a diary IMHO
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..
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..
I use this website to see about around how fast I should be going on workouts based on previous pr, helped me a lot trying to find about how fast I should be going on tempos for xc based on my 2 mile https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php
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.
8 mile tempo run? 8 mile is more like a long run, I would say tempo run is something around 5-7k distance.
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?
How do you guys calculate distances? I found myself having to roughly estimate
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 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
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
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.
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,����
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.
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?
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
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
Apparently everyone in the comments is capable of sub 15 lmao
This is a great calculator for those who want to estimate their training paces. https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php
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
Thanks a lot it will help me out if I can keep up the motivation
And 10km 33;00 I don’t have coach
my personal information
My name is youssef zougar from morocco city ouarzaza altitude 1200m
the weight 55kg
Length 1.74
Great Video. I almost forgot to remmeber to breath when i run
After watching the video, my mistake is the total distance I ran in speed training was too short and each rep was too short. Thats why my mile time improved but my 5k time didnt
I am 16 years old and run a 16.40 5k and I am trying to go sub 16. Should I do around 50 miles a week and follow this structure?
One of the first who properly (according to scientific articles) talks about lactate in 2019. I like it.
Just started this training plan on Monday, I’ll see you in 6 weeks when I completed this one and I start the 10km one ����
What do i do for strength and conditioning. Thank you for the video
Im 43 best 5k is 21.37 wanted to do the sweet 21 but is getting hard I don’t know what I’m doing wrong
anyone have suggests on the strength and conditioning that helps strictly for running?
So in week 2 your doing a 30 min walk? Am I reading that wrong?
Will it be too much if I sneak in upper body weight trainings during the rest days?
Nice program, thanks! I’m doing gym training at the moment on Monday, Wednesday and Friday. It goes pretty well, but my running condition is awful. What do you think can I do this running program even I’m doing my own gym training program or will it become too rough for body?:)
i can’t let my heart rate go up higher than 130 because of a medical condition. do you think it is possible to do this training program?
I’m having difficulty understanding how to translate this. Could you break it down for me in another way by chance?
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!!
My coach told us an easy way to see how a tempo should be. It should be about the pace of the second mile or middle miles of a race
Dude is it really that difficult for u to add in miles along with KM? Why is that so difficult for u to comprehend?
On 6 week and later you start with run. This is jog as a warmup or run at a moderate pace?
I started with a 5k in 38 minutes about 3 weeks ago and today finish with 35 minutes. Will aim for 30 minutes by end of this month!
Getting back to training this weekend. Great tips. Thank you
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!
Do you have this plan that is a PDF or that I might purchase.
Thank you this is what I need a true beginner 58 years old I might need 12 weeks. Lol. Never ran before
Running up hill is a terrible idea! Blew out my back doing that! Slight incline is ok but NOT up hill!
Hey i found you today,i run from 2 weak and my program was Mon,Tues 6 laps Thurs,Sat 8 laps and after 1or2 weaks i level up Mon,Tues 8laps Thurs,Sat 10laps is that good for beginer?
5×3w/1r
That’s mean 5 times 3 minutes of wall and 5 times 1 minutes of run
Right??
Very easy until week seven but 25 + 8 x 6 is not 55 minutes ����♂️����