Run A Faster 5km With This Session | Workout Of The Month
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- เผยแพร่เมื่อ 18 มิ.ย. 2024
- Every month we bring you a workout you can try at home. They are all from running coaches who know their stuff and this session is from Sid Baptista, a coach, founder of Pioneers Run Crew and passionate runner.
Join Mo as he heads out to do a speed workout on the track. This workout can be done on a track or anywhere flat if you don’t have access to a track. Mo will be talking you through the benefits of this workout, what it looks to improve and showing you what it is like to do the session.
↓↓ What’s your favourite running workout? Are you going to give this one a go? Let us know in the comments! ↓↓
Check out this workout on TrainingPeaks:
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What’s in this video?
00:00 Intro
00:25 Warm-up
02:00 6x4m repeats
06:30 Cool down
MUSIC licensed by Artlist & Epidemic Sound
Behind The Line - Tigerblood Jewel
Burnin Out - Under Earth
Eternal Lagoon - Calm Shores
Inner Stress - Autohacker
Love is Blind - Coma Svensson
Tell Me Something New - Wellmess
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What’s your favourite running workout? Are you going to give this one a go?
More of this presenter please!!
I think stopping for a recovery is a mixed blessing, you can sometimes find it a job to restart a second or third time. Although they are not the same a beep test can be helpful to push you a fit further. As a tri athlete I find running relatively straightforward as I can usually tell how I feel in myself and allow for any old niggles or injuries. I’m old school and only use an Omega watch and my body, with dedicated training and sensible effort results do come. Better never stops.
Did these over the summer and I've managed a mile, 5k & 10k PB since starting them.
Looks nice and simple, hope it doesn't hurt too much!
Brilliant video! I use our local track quite often at the moment as I'm coming back to running after a 9 month injury break, I'll try this session once I'm ready to work on my speed 👍
Thank you for a great, simple, effective, workout.
Garmin is suggesting this exact session for me in two days! Looking forward to it now 😀
Gave it a try today. Or at least something pretty close. There is a 4 street square nearby that is conveniently 400m and relatively flat that can substitute for a track. Running there and once round gives a 5 min warm up, then one loop fast followed by one recovery. Looking back, the recovery was 2:15, so near enough and working with whole laps is easier then timing. Went off way to fast, but still managed better than 5K pace on the 6th interval. I can't say I enjoyed it, but I think it will do me good once a week. I look forward to an improved parkrun in a couple of months.
Thanks Mo I have been looking for an interval session 😊
I would like either someone much older to join the Running channel and or some clips on for the older runner.
Great video Mo, your the man 👍
Cracking work out, I'll be doing this once my base level of fitness is up to par in a couple of months 👍
I do this work out quite a lot and regard it as one of the best guides to my race fitness.
I usually do 1.5K warm-up, then 6x 300m fast + 200m recovery and after that another 1.5K cool-down - the cool-down is actually optional, because by that time I am usually good for the showers 😄
This is similar to Galloways method of run walk run. Brilliant approach I'm taking to training to my first 5k in Nov
No tracks or flat ground round here to worry about being bang on target pace on each rep but i have started recently to chuck in a bit of speed stuff once a week on a run as well as being more disclipned in other runs being done in Zone 2 hr and think i am definately progressing. Haven't quite gone as short as 400m reps yet.This morning was 0.3 miles on hills(about 480m) by watch beep but same distance as recovery so was nearer 3 minutes than 2. Will give this one a try next week.
Brilliant video👌🔥
Not sure about the rest interval here. If a VO2 max workout, recovery seems a bit long. If true speed work, recovery should be longer. This workout seems to be caught in the middle somewhere. We'll put this into metrics for those who asked. In the US most high schools run 1600 meters. 6x400 at 1600 pace, which is only 9.3 meters short of a mile.
Love it!
I love interval training!
Excellent. Simple to follow and will definitely get you results!
First! 400s are pain and more pain but will give this one a go for sure, thanks!
P.S: Where's Sarah's sub 45 10k video? We wanna see how she did pleeeeeze :-)
Hahah you don't have to wait much longer at all.....👀
I will give it a try.
Great video! I would love a quick video on what the different markings of a track mean. Running 4 laps on the inner lane is not equivalent to 4 laps on the outer lane, so how do you know where the distance equates?
Personally, I like to make my interval workouts longer than the actual race distance if going for a 5K, 10K or HM. My favourite running workout for 5K is 2x (1200m (10K pace) - 800m (5K pace) - 400m (3K pace) - 200m (1K pace)) with rest periods between 4 minutes and 1 minute. 4 minutes rest between the two. Fun to do on a track!
Hey love your videos!! Do you have any tips/relief methods on how to eliminate stomachaches ( or feelings of throwing up) while running? Thanks!
I did 8 x 400 and 3,4 and 5 were the hardest. 6 and 7 felt good and 8 was slower, not much left in the tank at the end. Was dreading it but I was surprised, Really enjoyed it.
Liking the new presenter! More please
Good one ! Tomorrow I ll try! How is Rick?
There's a running track attached to a school that's about a mile away from where I live. Just gone on line and found that they allow public access from late afternoon and at weekends so I may check it out. My wife and I visited Wormwood Scrubs parkrun earlier in the year and did a pre run lap of the track at the adjacent Linford Christie Stadium, home of Thames Valley Harriers ( A big shout out to their hospitality, awesome post run coffee and home made flapjack )
Use a similar process for distance training 4 x2.5km with 2mins rest
On one of the shorts, the recommended workout was 12x400 with a minute rest. I did it yesterday and loved it. Might do this one as well as the rest and lower reps means I may be able to go faster.
Yes, it's fun to play around with the rest intervals between the fast efforts. I will do 8x400 with a minute rest and then to extend my effort I'll do another 4x400 with two minutes rest in between. The 2 minutes is the perfect rest period to get my heart back in the right zone before the next effort.
Last couple of weeks i have been doing 1k warm up, 8 times 800meters fast, 200 meters recovery 1k cooling down. I like this currently. Would this 400meter wil make me faster faster?
I’m doing the following once a week. Currently @ 23:30min/5km.
1 x 1km @ 4min/km
4 x 500m @ 4min/km
6 x 250m @ 4min/km
5 x 100m @ 4min/km
For rest is half of total time. Road to 20min/5km. Ill give it 2-3 months.
I'm attempting to go from the couch to running a 20min 5k in a year. Someone said I couldn't and I thought, "How hard could that be?" I could use this workout
I love this presenter. Sounds like Lewis Hamilton
first is the hardest, and penultimate :) last one is all in head. Hardest workout what I have ever done is 10x400m, avg 1min10sec with 1min rest
Hey I love this channel and support it 💯 but this app is very confusing to me I understand that it's free can we have a walkthrough b4 my free trial expires I am afraid I my miss out on something important because I can't put in the in like in the video
Great simple workout, I’m going to give it a try. Shame the presenter didn’t introduce himself though!
Could this really high intensity stuff cause injuries/ strains?
Some bread n butter 400m reps. Nice :)
Simply amazing comeback, Rick. I was smiling from ear-to-ear during your 1km! Welcome back =]
Good place to start 👍 more reps and less recovery would be ideal.
What's your favourite workout Josh?
Less recovery? Brutal. 2min is good. You can move to 90s recovery later but if prefer to increase to 10 x 400m gradually.
@@runningchannel at the moment it's 3 x 5k @ MP inside a long run. When I'm training for a 5k it's probably some sort of pyramid session (time or distance) @ goal 5k pace 👍
@@davesharratt917 true! This is a good session to start the training block with, as you build fitness I'd say increasing reps and/or decreasing recovery time would help
Did a similar workout last night using my Garmin 400m/1:30mins rest x 5 and I was dying on my last lap, but I felt good afterwards. There is the question would u recommend it doing this session once or twice a week?? Thanks
Only once. If you were very experienced and high mileage then a second workout in the week could be hills or more likely tempo run. In fact maybe alternate this workout with hills over a fortnight cycle.
I will want to give this a try, and my favorite one would be long distance running to see how far you can go without stopping.
do you think our body shape affects us running?
My 5k pr is 19:00 mins where can i get plans to take it up to 15 min
You need to go in smaller steps. Focus on 18min until you can hit that. You may want a coach or at least an athletics club with fast runners to give you advice. Below 20min you will need to shift focus to 1. Strength and conditioning 2. Consistency 3. Aerobic build 4. Speed 5. Recovery 6. Nutrition.
Very best of luck - I'm at 18.30 and working down to 17.59 I hope.
Hi there, long time viewer here, and from what i have observed, It seems as though you are moving away from talking about pacing in metric. I'm a runner from outside of the US, and it is frustrating that you do not seem to incorporate metric pacing into all of your videos anymore. I know it might be a bit annoying for you to do, but metric an imperial measures would be great.
So he did in total 32 min ?
Whenever I do this type of session, the track seems to stretch and get longer with each one...
Your brain definitely starts to play tricks on you! 😅
it stretches during the reps and then it compensates by shortening the rest part
Mixing mins/mile as a pace when you are running in meters for a 5km target doesn't make any sense to me, although a great workout all the same.
Are you supposed to keep running during the 2 minute recovery, asking for a friend… 😅
hahaha no harm in a light jog in betweeen
Yes, active recovery between sets has benefits. Flushes the lactate quicker and keeps the hr from dropping so you get more benefit even without going quite as fast.
When people say ‘5k pace’ is it your 5k goal pace?
Yes exactly!
Ok i don't get how this helps. Running 400m at mile pace four times with a 2 min recovery, surely thats easier than just running a mile at mile pace? It would make sense to me if you ran 400m at faster than mile pace or maybe 1k at faster than 5k pace five times with a rest each kilometre. How is this helping, please expain. Love the channel btw.
Think it's for a faster 3 miles.
Make it 400/10 4k 2min recovery between
My heart rate is higher runner 6 minute kms for 10km and I'm sure I'm older too. 😂 Guess I'm not that fit.
I hit 200 once i start pushing, 150 is aerobic hr zone haha. This guys fit
@@hunched_monk3279 yh 142 is my zone 2 maf at 6'40km currently. Insane fitness, definitely something to work towards though I've only been running since May 😊
ugh i hate min/mi. need min/km.
That's a low heart-rate given the exertion.
My thoughts exactly. My hr would be pushing 185 with this workout. But hr is quite individual. I'm 28M btw.
Yes, I was expecting to see 170 at least. Was he wearing a chest hr monitor?
Some people are born with a naturally low heart rate, I have 2 people on my syrav that thereat heart rate is 154-160 strange but true.
@@davesharratt917 This workout should bring him close to max HR actually, so even 170 would be somewhat low. 180+, possibly 190+ even is what I'd expect. But as previously said, max HR is very individual, which is why calculations can be so wrong if you just leave the default settings.
Argh. Mixing up metric and Imperial Systems again. Why? 😂 my poor continental european brain.
workout in metres and pace in miles/minute? please!!! silly