0:36 6*(1km + 2min recovery) at race pace 2:41 12*(400m +90 sec recovery) faster pace 4:10 1600m(90sec), 2*800m(60sec), 4*400m(45sec), 8*200m(30 sec) from 10k to , 5k, 3k, 1500m pace 6:35 10*30sec hill sprint(jog down recovery)
I started running 2,5 years ago. Today I am glad to announce that I am a part of sub20 5K community. The real game changer was that I started working with a coach 2 months ago. The improvement was amazing. Thank you Ben from the bottom of my heart. In my first steps your contribution was significant and without your videos I wouldn’t be able to achieve this goal. Cheers !
The first workout 6 x 1km is a great workout. THANK YOU! I did around 12-13 minutes warm-up, then the 6 x 1km with 2 minutes rest walking recovery, with a final 7 minutes warm-down plus yoga and stretching afters. I am aged 50 and looking to better my existing 20'10 time over the 5 k. I've tried lots of different workouts but this was excellent and will now be incorporated regularly.
0:34 - 6 sets x 1 km at target pace (2 mins recovery). 2:42 - 12 sets x 400m at 3k race pace (90 secs recovery). 4:11 - 1600m, 2 x 800m, 4 x 400m, 8 x 200m 2 x 400 and 4 x 200. Start from 10k race pace then 5k then 3k then 1500m. (90, 60, 45, 30 secs). 6:35 - 10 x 30 sec uphill sprints at 80% effort (jog down hill)
Great vid Ben! Been inspired by you, started running last year with a 23:56 5k and I just ran one a few days ago almost in the one year anniversary and hit 17:28 ! Hoping to reach your times in a few years
How did you start out with a sub 24 5K? I‘m just getting into running and sub 24 is the goal I have to reach, probably can‘t even run 5K without walking right now
@@walwin7848probably either young or very fit already. I have just started running after only really playing basketball once a week and it takes me about 28mins to run 5k. 24 mins is also my goal!
@@sofiaperalta9091 that is odd. You can run pretty far into old age, and at 60 mpw, you have quit the mileage, so sub 24 shouldn't be aml that hard. Not mocking you btw. Just wondering why you have trouble with sub 24 when you run that much. At your pace you are easilly running over 8 hours a week if you do 60 mpw... Perhaps overtrained?
best video I have ever seen, directly to the point avoiding a lot of cheap chat, like building endurance, zone 2, slow running, manage HR blah blah blah
Beginner: - 4 x 1km @ race pace , 3 min Rest - 8 x 400m @ faster than race pace (5-10s p. km faster than race pace) 2 min rest - 1600m@10k pace, 2*400m@3k.pace, 4 x 200m @1.5k pace - 8x hill run (for set up run 30s up the hill at 80% race pace to find your target)
I really like the Mile-Cutdown workout! Alternating pace in workouts is probably the second secret to run faster right after threshold workouts! My Tip if you're doing workouts e.g. 6x1km - Try to run 5 sec. slower than RP for the first 4 reps, and for the last 2 reps a little bit faster than RP. This will improve yur stamina and to run faster on fatigue legs (simulating a "sprint finish"). I'm training like this and usually my last 1-2 km in 5k or 10k races are the fastes one. Great Video!
Perfect!!!! Exactly the video I was looking for. I'm running a 56 mile trail ultra on the 8th of June, and after I'm going to spend a few months trying to get a nice 5k PB. Looking forward to applying your techniques.
Hey Ben! I've been working on cutting down my 5k time as we prepare for competition / race season here over in Canada, so I appreciate these timely tips 😊Hill sprints have always sounded awful, but bringing along something easy and visual like a cone might make them slightly more palatable. I loved the Kenya vlogs, good luck with your upcoming races!
Love your channel and content! I'm just back to running this past year after a 38 year break! Was a 15:30 5K runner at 19. Now I'm 58 and ran my first 5K in 38 years last Spring. It was a shocking 26:00! I had no idea that was where I was at. By the Fall I had gotten it down to 22:00. I try to run 3 to 4 times per week and usually run 3-4-5 miles per run. I'm in a hilly area, so that's helpful. I'm also doing one interval workout per week. I've been hovering at the 22:00 mark a while. I been really having to deal with calf strains! My goal for this year is to get down to 21:00. My brain is getting adjusted to saying that! I knew time and 30 lbs took its toll, but I had no idea I'd be ecstatic to run a 7:00 pace!
Same here, I ran 15:11 at 21 and hit the breaks for 30 years. From 50 to 53 I ran 19:11 with very low mileage about 22 miler per week. In other words increase your mileage gradually and one day of the week has to be a long run about 7 to 9 miles. Best of luck.
Per your remarks, your time in the 5k 22:00 - try to run your easy jogs at 9:15 mile pace. DO NOT go faster than 9:15 per mile pace on your easy runs, do this for FOUR WEEKS Every 4 to 5 weeks lower your mile pace by 10 seconds (EASY JOGS). Very important to GRADUALLY increase your weekly mileage.
@@Mrkientube well here I am with another year of running under my belt. I'm averaging 35 mpw. I do 2 workout days, 1 long run and fill in the rest with short slow runs. I typically run 6 days per week. Last year I finally got down to 20:55 at the end of the year. I thought this year would be a breakout, but I'm not that much faster. Just more consistent. I'm usually between 20:40 - 21:15, depending on how hilly. For running much more consistently, twice the number of days and miles ... I thought I'd be faster!
6x1k tonight, upping from the 6x800m I was planning on tonight. Thanks for the suggestion. Running my first 5k race on Thanksgiving since, basically, high school. Back then I could throw down sub 17:30s regularly. I've lost 30 pounds in the last 5 months of running, down from ~215 to ~185. Hoping to go under 22 minutes, but will be ok with sub 23, considering I'm still 40 pounds more than I was in HS! lol.
Knocking on the door of sub 20 & I’ve never done any kind of interval training - been running for 1 year & have spent the first year just running to zone 2 heartrate mostly & putting in a fast run by effort roughly once a week. Really need to add some more speed work for my 2nd year running so will definitely use some of these workouts.
@@nowabugale5951 genuinely I think I could run 19:15 right now, actually haven’t done a 5K TT in ages - I ran my first half marathon in 1:27:01 so I think I can probably do much better in the 5K. Joe MacDonald on strava if you don’t believe
@@ThatRunnerAaron I believe you and if you ran under 1:30 for the half marathon then you’re probably around sub 19 sub 18 range in the 5k. You should do a time trial and give it all you got one day
Thanks for the tips. I am gonna give a try to that mile, 2x800, 4x400... have been doing some 400m reps and sometimes 1k reps but it would be interesting to add these variations.
Love the ideas. Definitely eill intergrate some of these into my ttaining despite currently training for sub 44 10km. Love the videos Ben. Keep up the good work ❤
@@BenIsRunning Thank you very much just ran a new 10km pb of 47:13 (Previous 49:23) so happy with current progression. Started running about 3 months ago but lovely the experience so far. Keep inspiring ❤
A really informative video with great workouts. Love how it is geared towards all levels of runner. I doubt those top the runners would need it, but it's great for the rest of us 👍🏻
Hi Ben, great video again, thanks hips for all of them. My question is: How many of those work out/week would you suggest to do for a mid beginner, 1,2,3 ???? Thanks.
last year, according to Strava, Ben Felton run 671 times, totaling 6,363.5 km, that's 17.4Km every single day, not counting all his cross training. That's what it takes to get your 5K under 15 mins. Not one workout.
Great workouts, would be helpful to also give some indication on how to structure these into training. I'm guessing 2 work outs + a long run in the week, so do you just rotate between all of these? Or do you start the training block with a certain type and then phase into other session types?
Hey Ben, what did you do before you ran that 22 minute "first" park run? I mean, were you a TV watching couch potato? A footballer? A competitive swimmer? Cyclist? Were you an average guy who decided to start running? Just wondering if you had any sports background before you became a national class athlete? Enjoying the vlogs, keep them coming.
Great vid, I think I’ll probably implement all these In some way into my training. Question though, should the race paces be at the paces I’ve already ran at in races or faster race paces that I hope to do in the future, and if so, how much faster should the pace be than my current race pr pace
I recently joined a running club and have done some variation of a few of these workouts but with less recovery - I think I need to have a little word with the coach!
At the current moment, I'm managing to get times under 18:30 in cross-country competitions without any training. I hope this video will help me reduce my time by a few minutes in a year or two. Thanks!
no idea how youtube did it, but i literally just started thinking i need to break up my daily 3 mile run into something more interesting, definitely going to try some of these!
Love the video and thanks for the tips. Something I’ve always wondered with say the 6x1k do you do them at your current race pace or your target race pace and if it’s your target pace how do you work out a realistic target? Thanks a lot
I would say run them to your current race pace and if you can on the last 2 reps, try to work down to your goal pace. Eventually after a few months of training the idea is you should be able to hit race pace for all the reps :)
Great tips, thanks Ben. For beginners it may be helpful to mention that all those more intense workouts should be carefully placed in a training plan (80/20 ...) to avoid injury by doing too many of them per week. Ask me how I know 😉
@@erik4177 that really depends on your fitness level and training plan. You need to balance volume, intensity and frequency to avoid injury. Any new stress should build up gradually to avoid overloading tissues. For example the stride pattern will ofter be more towards the forefoot when sprinting, doing too much speedwork after a long run focused marathon (prep) got me bady injured a while ago. The body gets used to stresses , so training plans often focus on certain aspects for a few weeks (interrupted by recovery weeks) and then shift to a new stress to keep improving. As an absolute beginner you may not want to do any high intensity speedwork yet (couch to 5k plans), as a intermediate you could do one per week and shift every month while an advanced runner in the middle of an intense training plan would do multiple per week.
No way! You'd die XD Depending on your level I wouldn't really add in more than one or two interval/hard sessions a week. Overtraining is very easy to do, so you have to build it up. Stay consistent though and do lots of easy runs I would say.
5 to 6km everyday develop fitness. 5 days a week. Twice a week during 5km run 1km fast 2min rest jog steady plus 60sec fast uphill on a hilly cross country course then steady 2min. Or 30 sec fast 30 sec jog continously for 30min.Then 3km time trial every 2 weeks.
You forgot the most important tip! Especially aiming for an exceptional time like yours. You need to be stick thin carrying hardly any excess weight, a lot of sub 25 min people may be watching this that are the same build as you but maybe 20 kg heavier, stick 20kg on your back and post your 5k time 👍
Hey I was curious on if I were to do these workouts then how would I implement these into a schedule? Let’s say I have a 5k in 2-3 months from now.. how would I do these workouts throughout the weeks? 🙏
Hey Ben how often would you do these types of workouts? Once a week or a bit more often? And would you have them on some kind of rotation or stick with the same one for a while? Cheers!
Im looking to get back into running and I want to try to beat my old 5K PR of 18:42 I set at 16 years old. How would you schedule these workouts throughout a week? Anyone got some Help on that? When should I do light recovery runs and how many times a week should I do hard workouts?
Hey Ben, thanks for this video, I'm implementing these to run a 5k Pb! Are you able to do an updated guide for 10k and HM at some stage? Would love your input. Thanks
Returning to running (age 50) on a mission to beat my 35 year old selfs times. Only a few weeks in to it and taking the walk run approach to get my joints and body parts used it again. As a keen cyclist l have a decent vo2 max but my aging joints are taking time to acclimatize to the running. How long should l wait before ramping up to these intervals? Running 5k isn't a problem just being cautious on my return! Cheers.
This is a lot for speed which is great, but how many K’s a week should be done for base endurance fitness for a 5k event along with the speed sessions on a different day?
To run a 20 minute for 5 km park run, that's equivalent to running at a speed of 9 mph. When I understood how fast that is, I stopped dreaming of trying to achieve a sub 20 minute 5 km park run. I would be happy with 20 minute.
All this pretty standard Training for 5-10k racing. The best thing people can do, IMO, is join a traditional running club. There are plenty of them around and you'll get heaps of advice from coaches to experienced runners.
I feel duped! The thumbnail says a 26:17 time, which is already fast for non-athlete while the first race is finished in 22:13? And we want to advance from here?! Most people can't even do that, so why trick average people like me to see how to became sub 15 from 26?
I would add one minor adjustment. Regardless of speed/experience the recovery period (interval) should be active (jogging) for the majority of time. This will allow your body to “learn” to reduce oxygen debt while running. You also could slightly increase the recovery time (active time = recovery time) to make it a threshold workout. (JTM Elite Distance Runner)
one thing I'm curious about ... say you're doing 400m reps on a track and do an active recovery jog, doesn't it make it harder since you might not me beginning each rep in the same spot?
@@alex-dk2rj great question! In the case of the shorter reps, we would typically jog out and back in roughly the interval time because there may not be enough rest time to get to the next 200 m mark or complete a full lap. I also like 5-10 sec of margin to walk up to the start line or stretch out as well. So if your doing 70s quarters maybe active jog 60s. The point is not to walk a lot between sets.
@@alex-dk2rj if you finish at the 400m finish line, jog through the curve out and back to the finish to line to start again. (Can also jog the other direction) point is to jog somewhere and return to your start line 10 sec or so before the next set.
Hi Ben. Do these workouts help improve your 400,800,Mile times as well. Ideally Athletes start off from short distance from school, get faster at these short distances and then move up. But for most of us who don't have a Youth running career, who are starting off directly running 5ks and 10ks and training for these, might have slow 400, mile times. So by doing these workouts do you improve those times as well. Since only then will your 5k timing improve
The workouts in this video are more suited to 5/10k running. I’m not an expert in shorter stuff but my teammates who train for 800m tend to do shorter, faster reps with longer periods of recovery :)
I have been watching Ben's videos for a while, and I've been improving consistently, but for a more exponential improvement, I'm seriously considering wrowing a mustache
0:36
6*(1km + 2min recovery) at race pace
2:41
12*(400m +90 sec recovery) faster pace
4:10
1600m(90sec), 2*800m(60sec), 4*400m(45sec), 8*200m(30 sec)
from 10k to , 5k, 3k, 1500m pace
6:35
10*30sec hill sprint(jog down recovery)
Thank u for this
Real MVP🏆
You’re the MVP! Thank you so much! Really appreciate it!
Ily
Thanks 🎉
I started running 2,5 years ago. Today I am glad to announce that I am a part of sub20 5K community. The real game changer was that I started working with a coach 2 months ago. The improvement was amazing. Thank you Ben from the bottom of my heart. In my first steps your contribution was significant and without your videos I wouldn’t be able to achieve this goal. Cheers !
Sending a unit to figure who asked
The first workout 6 x 1km is a great workout. THANK YOU! I did around 12-13 minutes warm-up, then the 6 x 1km with 2 minutes rest walking recovery, with a final 7 minutes warm-down plus yoga and stretching afters. I am aged 50 and looking to better my existing 20'10 time over the 5 k. I've tried lots of different workouts but this was excellent and will now be incorporated regularly.
Great Workout isn't it.
0:34 - 6 sets x 1 km at target pace (2 mins recovery).
2:42 - 12 sets x 400m at 3k race pace (90 secs recovery).
4:11 - 1600m, 2 x 800m, 4 x 400m, 8 x 200m 2 x 400 and 4 x 200. Start from 10k race pace then 5k then 3k then 1500m. (90, 60, 45, 30 secs).
6:35 - 10 x 30 sec uphill sprints at 80% effort (jog down hill)
Nice one! i've been doing the 1000s and 400s almost every week since november and improved a lot! from 45:30 to 42:20 on the 10k!
That’s a great improvement! Hope the time keeps tumbling 🤙🏼
how's it now
Great vid Ben! Been inspired by you, started running last year with a 23:56 5k and I just ran one a few days ago almost in the one year anniversary and hit 17:28 ! Hoping to reach your times in a few years
That's insane, well done!!!
How did you start out with a sub 24 5K? I‘m just getting into running and sub 24 is the goal I have to reach, probably can‘t even run 5K without walking right now
@@walwin7848probably either young or very fit already. I have just started running after only really playing basketball once a week and it takes me about 28mins to run 5k. 24 mins is also my goal!
@Calzone lover Yeah, my 14 year old daughter runs sub 24 and she hardly works out. I'm over here running 60 mpw and only get slower 😆
@@sofiaperalta9091 that is odd. You can run pretty far into old age, and at 60 mpw, you have quit the mileage, so sub 24 shouldn't be aml that hard.
Not mocking you btw. Just wondering why you have trouble with sub 24 when you run that much. At your pace you are easilly running over 8 hours a week if you do 60 mpw... Perhaps overtrained?
best video I have ever seen, directly to the point avoiding a lot of cheap chat, like building endurance, zone 2, slow running, manage HR blah blah blah
Appreciate that bud, thanks
Beginner:
- 4 x 1km @ race pace , 3 min Rest
- 8 x 400m @ faster than race pace (5-10s p. km faster than race pace) 2 min rest
- 1600m@10k pace, 2*400m@3k.pace, 4 x 200m @1.5k pace
- 8x hill run (for set up run 30s up the hill at 80% race pace to find your target)
Love from Norway. Currently a 15:13 runner for the 5k, and my goal is to break that 15 min barrier. Thanks Ben!
That's already pretty freaking impressive, well done!
stop the cap, a 15 minute runner ain't going on TH-cam for advice on how to run faster LOL
You can do it! 🎉
@@fitemebro8037 That's what I always think about these types of comments
Can you please suggest me a weekly program..my pb is 18:35
The most common workouts we did were 6x1km and 12x400m. The 1km intervals were done at our goal 5k pace, and the 400m were done at our 1600m pace.
@@AngusRobert Seems like you care at least enough to leave a comment. Why don't you tell me? Lol
@@AngusRobertno ones talking to u
I really like the Mile-Cutdown workout! Alternating pace in workouts is probably the second secret to run faster right after threshold workouts! My Tip if you're doing workouts e.g. 6x1km - Try to run 5 sec. slower than RP for the first 4 reps, and for the last 2 reps a little bit faster than RP. This will improve yur stamina and to run faster on fatigue legs (simulating a "sprint finish"). I'm training like this and usually my last 1-2 km in 5k or 10k races are the fastes one. Great Video!
Yes some great advice. Also teaches good pacing and race discipline
Perfect!!!! Exactly the video I was looking for. I'm running a 56 mile trail ultra on the 8th of June, and after I'm going to spend a few months trying to get a nice 5k PB. Looking forward to applying your techniques.
I started running in 2016 5k in 24 minutes, now after 7 years I can run in 18:05
Hey Ben! I've been working on cutting down my 5k time as we prepare for competition / race season here over in Canada, so I appreciate these timely tips 😊Hill sprints have always sounded awful, but bringing along something easy and visual like a cone might make them slightly more palatable. I loved the Kenya vlogs, good luck with your upcoming races!
Love your channel and content! I'm just back to running this past year after a 38 year break! Was a 15:30 5K runner at 19. Now I'm 58 and ran my first 5K in 38 years last Spring. It was a shocking 26:00! I had no idea that was where I was at. By the Fall I had gotten it down to 22:00. I try to run 3 to 4 times per week and usually run 3-4-5 miles per run. I'm in a hilly area, so that's helpful. I'm also doing one interval workout per week. I've been hovering at the 22:00 mark a while. I been really having to deal with calf strains! My goal for this year is to get down to 21:00. My brain is getting adjusted to saying that! I knew time and 30 lbs took its toll, but I had no idea I'd be ecstatic to run a 7:00 pace!
Why did you stop at a young age?
@@ФеликсНовак-к7о I left college and started working and without a team to run with I got sidetracked and lazy.
Same here, I ran 15:11 at 21 and hit the breaks for 30 years. From 50 to 53 I ran 19:11 with very low mileage about 22 miler per week. In other words increase your mileage gradually and one day of the week has to be a long run about 7 to 9 miles. Best of luck.
Per your remarks, your time in the 5k 22:00 - try to run your easy jogs at 9:15 mile pace. DO NOT go faster than 9:15 per mile pace on your easy runs, do this for FOUR WEEKS
Every 4 to 5 weeks lower your mile pace by 10 seconds (EASY JOGS). Very important to GRADUALLY increase your weekly mileage.
@@Mrkientube well here I am with another year of running under my belt. I'm averaging 35 mpw. I do 2 workout days, 1 long run and fill in the rest with short slow runs. I typically run 6 days per week. Last year I finally got down to 20:55 at the end of the year. I thought this year would be a breakout, but I'm not that much faster. Just more consistent. I'm usually between 20:40 - 21:15, depending on how hilly. For running much more consistently, twice the number of days and miles ... I thought I'd be faster!
Love these videos, trying to get to sub 17 by the end of xc season, thanks
Great video, thank you! Concise and no fluff, just great info. Very nice work!
This vidéos is nuts ! Love these workouts, will definitely try them out on my next 5k specific fine tuning ❤
Ka
6x1k tonight, upping from the 6x800m I was planning on tonight. Thanks for the suggestion. Running my first 5k race on Thanksgiving since, basically, high school. Back then I could throw down sub 17:30s regularly. I've lost 30 pounds in the last 5 months of running, down from ~215 to ~185. Hoping to go under 22 minutes, but will be ok with sub 23, considering I'm still 40 pounds more than I was in HS! lol.
Those 6x1k workouts will definitely help you build the endurance for your 5k. Best of luck on race day!
I’m sure the moustache makes you faster 😉
100%
Less hair for sure 😅
Okay?
It's the Nigel mansell effect.
118 118😅
Knocking on the door of sub 20 & I’ve never done any kind of interval training - been running for 1 year & have spent the first year just running to zone 2 heartrate mostly & putting in a fast run by effort roughly once a week. Really need to add some more speed work for my 2nd year running so will definitely use some of these workouts.
If you had been able to do some speed workout after a month of running then you could probably be around sub 18 by now
@@nowabugale5951 genuinely I think I could run 19:15 right now, actually haven’t done a 5K TT in ages - I ran my first half marathon in 1:27:01 so I think I can probably do much better in the 5K. Joe MacDonald on strava if you don’t believe
@@ThatRunnerAaron I believe you and if you ran under 1:30 for the half marathon then you’re probably around sub 19 sub 18 range in the 5k. You should do a time trial and give it all you got one day
@@nowabugale5951 I ran an all out 5K today, I ran 18:46 so you were right!!
Thanks for the tips. I am gonna give a try to that mile, 2x800, 4x400... have been doing some 400m reps and sometimes 1k reps but it would be interesting to add these variations.
No problem! Let me know how you get on Javier
Got my first 5k race coming up in a month’s time, gonna try out these work outs. Thanjs for the vid!
Best of luck! Hope your training goes well and enjoy the process
Love the ideas. Definitely eill intergrate some of these into my ttaining despite currently training for sub 44 10km. Love the videos Ben. Keep up the good work ❤
Thanks Sam! All the best with your training 🤙🏼
@@BenIsRunning Thank you very much just ran a new 10km pb of 47:13 (Previous 49:23) so happy with current progression. Started running about 3 months ago but lovely the experience so far. Keep inspiring ❤
Very nice interval workouts ben.. Thanks a lot.
Glad you like them! Enjoy
A really informative video with great workouts. Love how it is geared towards all levels of runner. I doubt those top the runners would need it, but it's great for the rest of us 👍🏻
Workout 3 looks spicy...but still a great workout. Can't wait to try these.
Just getting into running again - I'd forgotten how much I love those 1 mile cut down workouts.
Will definitely give them a crack
Took me ages to get to my pb of 25!!! I was pleased with that till I read this plus the comments
Pretty sure the first Ben video I came across was pointers for improving 5k and I’m still here
thank you very much ben, it helps me a lot!
My target 5k pace i can’t hold for more than 2 minutes, think I need to adjust my goals 🙈
That makes two of us.
Hi Ben, I know it’s late but what do you recommend as a 10k race pace and 1500k race pace. My 5k race pace is 5:00 per km. Thanks!
Hi Ben, great video again, thanks hips for all of them. My question is: How many of those work out/week would you suggest to do for a mid beginner, 1,2,3 ???? Thanks.
last year, according to Strava, Ben Felton run 671 times, totaling 6,363.5 km, that's 17.4Km every single day, not counting all his cross training.
That's what it takes to get your 5K under 15 mins. Not one workout.
If you have talent it won't take near as much to break 15.
@@RunnersUniteCoaching but it will definitely take more than one specific workout
@@RunnersUniteCoaching Are u saying Ben is talentless?
@@thejeffinvade The talent Ben has is the rarest one, to push oneself to achieve greatness with a very normal physique.
@@viveknamikaze761 Anytime I run over 80km per week (50MPW), I got injured or sick. That the talent. Run 100MPW without getting injured.
Great video Ben! I was gonna make this video myself but you beat me to it! Anyway, your channels doing really well… keep up the good work🔥
Yesssss sirrr
Thanks Ollie
Thanks for posting this so awesome!
Step 1: Grow a mustache, improves aerodynamics. 💨
Great workouts, would be helpful to also give some indication on how to structure these into training. I'm guessing 2 work outs + a long run in the week, so do you just rotate between all of these? Or do you start the training block with a certain type and then phase into other session types?
14:57 is just incredibly fast! Thanks for the tips.
Glad it helped! Thanks
@@BenIsRunning should I be doing zone 2 running as my 5k is 20 minutes.will it help?
Cheers Ben thst was great 👍
Also, a huge well done on the 5k progression - cracking effort 🙌😎
Hey Ben, what did you do before you ran that 22 minute "first" park run? I mean, were you a TV watching couch potato? A footballer? A competitive swimmer? Cyclist? Were you an average guy who decided to start running? Just wondering if you had any sports background before you became a national class athlete? Enjoying the vlogs, keep them coming.
Great fun workouts to add some variety. Love it.
Great vid, I think I’ll probably implement all these In some way into my training. Question though, should the race paces be at the paces I’ve already ran at in races or faster race paces that I hope to do in the future, and if so, how much faster should the pace be than my current race pr pace
I recently joined a running club and have done some variation of a few of these workouts but with less recovery - I think I need to have a little word with the coach!
At the current moment, I'm managing to get times under 18:30 in cross-country competitions without any training. I hope this video will help me reduce my time by a few minutes in a year or two. Thanks!
no idea how youtube did it, but i literally just started thinking i need to break up my daily 3 mile run into something more interesting, definitely going to try some of these!
Love the video and thanks for the tips. Something I’ve always wondered with say the 6x1k do you do them at your current race pace or your target race pace and if it’s your target pace how do you work out a realistic target? Thanks a lot
I would say run them to your current race pace and if you can on the last 2 reps, try to work down to your goal pace. Eventually after a few months of training the idea is you should be able to hit race pace for all the reps :)
Great tips, thanks Ben. For beginners it may be helpful to mention that all those more intense workouts should be carefully placed in a training plan (80/20 ...) to avoid injury by doing too many of them per week. Ask me how I know 😉
Yes. Please share how to.
Do I alternate between these 3 workouts weekly? Or do I pick one and stick with it
@@erik4177 that really depends on your fitness level and training plan. You need to balance volume, intensity and frequency to avoid injury. Any new stress should build up gradually to avoid overloading tissues. For example the stride pattern will ofter be more towards the forefoot when sprinting, doing too much speedwork after a long run focused marathon (prep) got me bady injured a while ago. The body gets used to stresses , so training plans often focus on certain aspects for a few weeks (interrupted by recovery weeks) and then shift to a new stress to keep improving. As an absolute beginner you may not want to do any high intensity speedwork yet (couch to 5k plans), as a intermediate you could do one per week and shift every month while an advanced runner in the middle of an intense training plan would do multiple per week.
Your vids are amazing. Learning a lot form you. How do I incorporate these in my weekly plan ? TIA
tysm loved this!
wow your progression in just 4 years is impressive🎉
My first attempt at a 5k was 48.99 minutes at 6 ft 4 and 363 lbs. thick but quick lol
Great video. Are you supposed to do all 4 workouts in the same day? If not, how would you space out these workouts across a week?
No way! You'd die XD Depending on your level I wouldn't really add in more than one or two interval/hard sessions a week. Overtraining is very easy to do, so you have to build it up. Stay consistent though and do lots of easy runs I would say.
I was looking for how long does Nike vaporfly last? And hooked on your videos
Subbed!!
😂 for me around 200km before the performance drops off a little but you can run in them for training up to 800km in my experience
Ben you are a coach and motivator!
I'm totally a beginner and really want to try these out - can you please explain what you would do for the warm up before getting started? thanks!
Id personally recommend 10-15 minutes easy running and a few dynamic stretches :)
@@BenIsRunning great thank you!
great advice! My first parkrun was also in 2019 and I went from 26 to 22:50. Are you planning on visiting some parkruns in London soon?
I’m sure I’ll get round to ticking some off before long!
me, starting to run at 42, barely able to even make 5k at all without a break:
"yes, yes, 14 minutes... indeed", nodding sagely
5 to 6km everyday develop fitness. 5 days a week. Twice a week during 5km run 1km fast 2min rest jog steady plus 60sec fast uphill on a hilly cross country course then steady 2min. Or 30 sec fast 30 sec jog continously for 30min.Then 3km time trial every 2 weeks.
very interesting and very useful - would be very interested for the same format for 10km and half marathon too
Noted! I’ll certainly make a half marathon distance one shortly
@@BenIsRunning thanks so much
Super clutch tips!
Thanks BEN!!!
Welcome Sedina
That's ridcoulously fast. You are on your way becomming a pro marathoner 😮
What kind of recovery do you usually do or recommend for your interval workouts (standing, walking or jogging)? Do you aim for a specific hearth rate?
How to manage the recovery in the 1st workout? Is it walking, standing or jogging? What heart rate we need to aim for?
Hi Ben! Do you mind making a video of your updated marathon training after you went to Kenya?
Awesome advice !
Thanks for these Ben! I keep meaning to add kilometre repeats to my workout, these other ones sound just as good too :)
You forgot the most important tip!
Especially aiming for an exceptional time like yours.
You need to be stick thin carrying hardly any excess weight, a lot of sub 25 min people may be watching this that are the same build as you but maybe 20 kg heavier, stick 20kg on your back and post your 5k time 👍
Nick Bester is an interesting example of this not being necessary. It’s different for everyone, but he’s nearer 80kg and has a sub 15 min 5k.
I can't even imagine doing a 5k in 22mins let alone 14mins
Hey I was curious on if I were to do these workouts then how would I implement these into a schedule? Let’s say I have a 5k in 2-3 months from now.. how would I do these workouts throughout the weeks? 🙏
how often would you do these types of workouts? says, two types weekly? to have chance to alternate with long runs as well
Hey Ben how often would you do these types of workouts? Once a week or a bit more often? And would you have them on some kind of rotation or stick with the same one for a while? Cheers!
I have the same question
Im looking to get back into running and I want to try to beat my old 5K PR of 18:42 I set at 16 years old. How would you schedule these workouts throughout a week? Anyone got some Help on that? When should I do light recovery runs and how many times a week should I do hard workouts?
Thank you awesome content
Awesome workout tips. Having one of these Interval sessions a week is enough, isn't it!?
If your a beginner runner yes but as you look to progress I’d recommend 2/3 harder runs per week :)
Hi ben! How do you vary your training when comparing winter to summer?
Hey Ben, thanks for this video, I'm implementing these to run a 5k Pb! Are you able to do an updated guide for 10k and HM at some stage? Would love your input. Thanks
I want to try that ladder workout… I just ran first marathon last November and want to become a faster runner.
Racing a 5k track meet this Saturday. Hopefully a sub 16 😅 15:50 I’ll be happy with that 😂.
Best of luck David! Let us know how you get on
my best 5k is 22:21
and my best 10 k is 56:50
i m ex rugby player, 1.89 , 102 kg !
Doing the Hot Chocolate 5K this Saturday, April 1! Thanks for the tips.
Do you pause your garmin during the standing tests on the 400? Then you press start and lap with a rolling start?
Thank you great video. I had one question, should I be walking during the recovery or is it a full stop and just stand for all of the recoveries?
Returning to running (age 50) on a mission to beat my 35 year old selfs times.
Only a few weeks in to it and taking the walk run approach to get my joints and body parts used it again.
As a keen cyclist l have a decent vo2 max but my aging joints are taking time to acclimatize to the running.
How long should l wait before ramping up to these intervals? Running 5k isn't a problem just being cautious on my return!
Cheers.
This is a lot for speed which is great, but how many K’s a week should be done for base endurance fitness for a 5k event along with the speed sessions on a different day?
Hi Ben, thanks for the training tips, but what i think I need to know is how would I implement these over a monday to Sunday?
Cheers James
Need to know this aswell
Amazing, got a 5K challenge, haven't done one in years, hoping this helps
To run a 20 minute for 5 km park run, that's equivalent to running at a speed of 9 mph. When I understood how fast that is, I stopped dreaming of trying to achieve a sub 20 minute 5 km park run. I would be happy with 20 minute.
How should you schedule these in? And is it a matter of rotating through them?
All this pretty standard Training for 5-10k racing. The best thing people can do, IMO, is join a traditional running club. There are plenty of them around and you'll get heaps of advice from coaches to experienced runners.
I feel duped! The thumbnail says a 26:17 time, which is already fast for non-athlete while the first race is finished in 22:13? And we want to advance from here?! Most people can't even do that, so why trick average people like me to see how to became sub 15 from 26?
I would add one minor adjustment. Regardless of speed/experience the recovery period (interval) should be active (jogging) for the majority of time. This will allow your body to “learn” to reduce oxygen debt while running. You also could slightly increase the recovery time (active time = recovery time) to make it a threshold workout. (JTM Elite Distance Runner)
one thing I'm curious about ... say you're doing 400m reps on a track and do an active recovery jog, doesn't it make it harder since you might not me beginning each rep in the same spot?
@@alex-dk2rj great question! In the case of the shorter reps, we would typically jog out and back in roughly the interval time because there may not be enough rest time to get to the next 200 m mark or complete a full lap. I also like 5-10 sec of margin to walk up to the start line or stretch out as well. So if your doing 70s quarters maybe active jog 60s. The point is not to walk a lot between sets.
@@metcalfacres2401 sorry, what do you mean jog out and back?
@@alex-dk2rj if you finish at the 400m finish line, jog through the curve out and back to the finish to line to start again. (Can also jog the other direction) point is to jog somewhere and return to your start line 10 sec or so before the next set.
@@metcalfacres2401 thank you!
Hi Ben. Do these workouts help improve your 400,800,Mile times as well. Ideally Athletes start off from short distance from school, get faster at these short distances and then move up.
But for most of us who don't have a Youth running career, who are starting off directly running 5ks and 10ks and training for these, might have slow 400, mile times. So by doing these workouts do you improve those times as well. Since only then will your 5k timing improve
The workouts in this video are more suited to 5/10k running. I’m not an expert in shorter stuff but my teammates who train for 800m tend to do shorter, faster reps with longer periods of recovery :)
@@BenIsRunning thanks Ben
I'm new into running and don't understand anything he's saying. I just hear numbers and really wish to understand as I'd love to run a bit faster.
You can also do pyramid workouts. 1600M-800-400-200 then build back up to 1600
I have been watching Ben's videos for a while, and I've been improving consistently, but for a more exponential improvement, I'm seriously considering wrowing a mustache
It’s one of runnings biggest secrets
Your first ever 5k is 1 min faster than my 5k pb after several months of training :D
Everyone starts somewhere :) all about that improvement 🤙🏼
Hello Ben. Wel done on your running journey and achievements. Just wondering if you are coached ?