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!
Dude I have one question by long run what you mean is it Easy Long run or steady long run? Is it very Easy conversional pace or rather medium-challenging level workouts?
@@yahirvenegas2092 I still haven't been able to sub 17 yet. I've only been able to race twice over the past year and my newest PR is 17:05 on a track! I haven't been able to spend too much time on training as I would like, but I'm glad to know I'm maintaining a good level of fitness.
@@gracjanmaknia9371 For long runs, I vary between easy and hard. I usually do them on Sundays and if I had a hard week I would do the long run easy, but if I was not able to get in a good workout that week then I would go a little harder.
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!
Newer runner, started 9 mos. ago at age 65….have just been winging it by feel and have been inconsistent, w/o plans. Thanks for the VDOT Calculator!! Embarrassed by 1st effort 5k @32mins…..shooting for 29:00 next time!
@Ben barrows 5 years later I'm still awe of great this video was! was 21 trying to improve my 5k pr of 18:57. Within these past 5 years "life had it's way with me" (I'm now 26) but however I'm still motivated. Starting tomorrow I'm going to spend 16 weeks training for a sub 18:00 5k. And I will take some of your advice that hadn't tried yet.Especially running @ a moderate pace for long runs which I strongly agree 👍 that it will give you strength in endurance and strength mentally. Thanks again Ben!
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.
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.
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.
Thanks for sharing - interesting stuff! I definitely wouldn't put those ~6:10 pace long runs in the easy category tough. The 6:10 moderate pace is only easy when comparing it to threshold and interval paces, but when carried over the course of a long run, it can be pretty difficult.
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!
It looks like it can be built similarly even for 20-21 minute 5k runners, just with reduced paces. I like the structure/blocks. Very consistent and similar to Hanson's!
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've been up as high as 120 mpw, so building up to 70 wasn't really that big of a deal. Increasing mileage and doing workouts at the same time has never really been an issue for me, even when I was building up to 70 or 80 mpw for the first time.
I cycle, but don’t run. I did a vo2max test, and got 75. According to the internet I can get under 16min with that for a 5k run with that Vo2max. Or is that bullshit? If it’s possible I want to start running, but if it’s bullshit I don’t want to ruin my cycling training by running for a goal that I’m not going to reach anyway. Have any idea?
Vo2max is meaningful, but it doesn’t mean anything without running specific training. My vo2max is 73 but I’ve run under 15 minutes. That doesn’t necessarily mean that you have potential to run faster than me, but it might still be possible depending on other things like lactate threshold, running economy, and mental toughness. There are loads of people out there with lower a vo2max than me but can run a much faster 5k
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
Ben, I just started running and I'm over 60. I'm currently running at 40 minute 5K. Do you have any recommendations on how I should start. My goal is 24-28 minute 5K.
Actually have my pb at 18:00 but I know I’m yet capable of 16:30 (since I do 5x1000+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👌
Running reps with rest is obviously a lot different than running a race though. Doing 8x1000 at that pace with 90" rest might be a better indication of being able to run that pace in a 5k race. Good luck!
Ben Barrows And as you answered me, I ask you another question of pure curiosity: I’m 16 and have for pb 36’ 10k and 1:18’06 21k, which could be my actual pb if I was 19-20?
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.
What did you do to address your peroneal tendonitis pain? I'm a collegiate runner and was wondering what you did to get rid of that stuff as I've been having problems with that as well
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
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!
There is no such thing as a workout that specifically trains a kick. A kick is mostly dependent on how you distribute your effort throughout a race. If you run with more control in the first 2/3 of the race, you're likely going to have a good kick. Saving up for a kick doesn't usually yield the fastest overall time though. I would eventually like to make a video explaining my theory on kicking.
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?
As long as you finished your season completely healthy, there's probably no problem with some cross training during your break. If you think you need more of a mental break, I'd still refrain from cross training during that time. If you didn't do any running or cross training for a week, you'd lose a little fitness, but the payoff of the mental/physical break can be totally worth it.
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!
Could you a video about recovery after long run for beginners please? My legs are heavy and dead the next day after tempo or hill training. What to do with that? Please help ♥️
I was taping my ankle up which helped reduce pain while running, and I tried to run through it for a few weeks before I took some complete time off. If I remember correctly, I took one full week off and then did a week of short and easy running while adding some strength training, so no cross training really.
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 ?
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?
Darren Rutgers thank you. It might be a good idea to start 10 seconds slower and see how it feels. If it feels easier than it should, speed up to 5 seconds slower and then maybe at threshold pace if you’re still feeling fine.
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
You'll find out that time gets exponentially more difficult to drop as you keep getting faster, i.e. 20 minutes to 19 minutes is a more difficult drop than 21 to 20 minutes. I don't know if sub-15 has ever been done at that weight, but there is a reason that you don't see those kinds of runners winning races
@@benbarrows7629 Thanxs for your reply Ben I am finding it hard now . Im almost 35 now and I'm going to allow my self 3 years to drop the extra 5 minutes. I may not ever get there but no harm in believing In one's self 3 years means I need to drop about 1:40 a year. I don't drink i don't smoke and I'm 100% motivated. Only thing I don't do is high mileage . because I am heavyweight I need to recover more then most i believe maybe that's just me I listen to my body these day's and push it accordingly. I'm running quality over quantity. i do around 35 ks a week and mabey 30 or 50 K push bike aweek. I usually jump on the bike for body recovery so my legs mainly calves get a rest day but cardio still gets worked on bike Thanxs for your reply again And good luck with your future runs Cheers
I would switch it up each week - some weeks do some LT work and easy speed, maybe just hills and easy sped other weeks. I'd keep the long run every week though
Can't say for sure because I don't know what your training has been like in the past. This structure certainly worked for me. Although you may respond to training differently, most of the components in here will be important for everyone.
Link to calculator is fixed. I didn't fill in every day with the mileage that I actually did. All the extra mileage comes from easy/recovery mileage on the blank days or from warmups and cooldowns on the workout days. I did hit the weekly mileage that is shown
Tom Brady #GOAT more power to you. Ever consider that people have different amounts of talent and will require different amounts of training to reach a certain time? If all it took to run sub 15 was 45 mpw, we’d see high schoolers breaking 15 left and right.
How would I know? I don't know you at all. Some people can run that fast off of that much mileage, but most can't. Another thing, are we talking a 3 mile race or a 5k race? In your first comment, you said you ran 14:54, which I assumed you were talking about 5k times because this is a 5k video. In your last comment, you are talking about 3 mile times, and 14:15-14:20 for 3 miles is basically equivalent to the 14:54 you referred to in the beginning. So if that's the case, then yes, you could run 14:15-14:20 for 3 miles off of that training, because you literally just said you did.
It’s good to watch videos and other peoples training plan that are around ur pr time and faster, it’s all trial and error to see what training works best for them, more people need more mileage and others can have low mileage and run same times , some people run faster then others and some run longer than others , Ben is giving good advice for everyone
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
This training system is structured off of current fitness, so if I were you, I would convert that 3 mile time up to a 5k and then use all the times that it gives you.
Hi Ben, I really enjoy watching your videos. Thank you for posting them and sharing your running experience. I am trying to figure out many things about my practices still. One thing I am really trying to understand is how to improve my average speed per mile (I ran 6:25 per mile during my race but my goal pace is 5:55 or so). I do my workouts at recommended speed at 6:15 and slower. I wonder if I should do my repeats at my planned pace (5:55) or continue to do them as recommended in formula at 6:15-6:25? You run your threshold pace at 5:30 per mile and then when you ran 5 k under 15 min (great job by the way!) you had to run mile around 4:48 or so. Do you have to do any workouts at your race speed or close to it ?
In this training buildup, I didn't focus on running race-pace workouts until the last couple weeks before my peak race. However, the "easy speed" workouts that I talk about in this video are great to pair with threshold workouts like I did in the main 6 weeks of training in this video. That way, you are getting the huge aerobic benefits from the threshold workouts while still getting a good neuromuscular stimulus with the easy speed workouts so your legs aren't completely shocked going into a race. My two main race pace (or faster) workouts that I did were the Lumberjack and the Stepdown Ladder (there are videos for those). These workouts can be extremely beneficial for you and will finish off a peak of fitness, but if they're done too often or too early, you put yourself at risk of wearing yourself down mentally and physically as well as possibly peaking early. The threshold work is where most of the improvement as a distance runner comes from. So long story short, just because you race at a certain speed doesn't mean you have to train at that speed. But I do recommend training both slower (threshold work) and faster (easy speed), and then you can settle into a pace in between for racing.
Not for most people, but people respond to training differently. 400's can play a very small part in improving 5k, but most of it is going to be improving the lactate threshold.
Well I normally train twice a day. In the morning I do 2.5k warm up then interval training then 2.5k jog to home. Then in the evening 10k tempo run.. I might do an ways run once a week. I don't take days off. I play football on Sat morning and that's my "day off". guess 1k interval training might be more effective ? I also do hill runs.
I would consider this to be more early to mid-season work. Probably should focus more on base building through more easy mileage over the summer, but some quality work is still okay
Hey Alex. Pretty sure I had one planned for Sunday in Week 1 of 3 of those last three weeks, but I scrapped it because I was really tired from being at a meet all day on that Saturday. Long runs are great, but that late into my training, it was probably going to do more harm than good. If I wasn't worn down, I would've still done one more.
dan You should, you can see that I do a couple times in my last 3 weeks of training. The amount of the hard interval training that you should do depends on the length of the race that you are training for as well as how you best respond to training. Not very much training above the lactate threshold is needed for races 5k and up in my opinion.
Ethan Nannen this is just something that I whipped up in Microsoft paint for this video lol. I normally just use paper and pencil to write my plans down
Ben Barrows I'm at a 5:24 1600 at this point and I want to go under 5:00, but it's my last season in high school. I also want to run at my division 3 university next season, but I'm not good enough. I wonder if it would be even worth to keep training after I graduate.
Ben gives some sound advice that is more direct and helpful than 90% of running-related info I have seen on TH-cam. Great job, Ben!
Thank you!
Too much volume too little quality
@Thomas SONGJR what's the meaning of threshold please reply
I like the training mentioned here even better than LetsRun tips :)
@@sbginn9476 This is a meaningless comment. He did the training that allowed him to break 15. Volume and quality will be different for everyone.
Apparently everyone in the comments is capable of sub 15 lmao
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!
Have you hit sub 17?!
Hey let us know how you're progressing. Awesome work!
Dude I have one question by long run what you mean is it Easy Long run or steady long run? Is it very Easy conversional pace or rather medium-challenging level workouts?
@@yahirvenegas2092 I still haven't been able to sub 17 yet. I've only been able to race twice over the past year and my newest PR is 17:05 on a track! I haven't been able to spend too much time on training as I would like, but I'm glad to know I'm maintaining a good level of fitness.
@@gracjanmaknia9371 For long runs, I vary between easy and hard. I usually do them on Sundays and if I had a hard week I would do the long run easy, but if I was not able to get in a good workout that week then I would go a little harder.
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!
That's awesome, good luck dude!
These are amazing videos. You will make an amazing head coach one day.
Newer runner, started 9 mos. ago at age 65….have just been winging it by feel and have been inconsistent, w/o plans. Thanks for the VDOT Calculator!! Embarrassed by 1st effort 5k @32mins…..shooting for 29:00 next time!
@Ben barrows 5 years later I'm still awe of great this video was! was 21 trying to improve my 5k pr of 18:57. Within these past 5 years "life had it's way with me" (I'm now 26) but however I'm still motivated. Starting tomorrow I'm going to spend 16 weeks training for a sub 18:00 5k. And I will take some of your advice that hadn't tried yet.Especially running @ a moderate pace for long runs which I strongly agree 👍 that it will give you strength in endurance and strength mentally. Thanks again Ben!
Good video dude! You deserve more subs!
Thanks!
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.
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
Go for it dude!
Update
Update current pr is 18:20 as of September 10 amidst a 115k week of training for the marathon (silly i know) . Trying to break 18 before the new year.
@@JoshNishitani Keep it going!
Update???
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.
Good luck dude, hope things are progressing well for you!
Holy shit those are fast long runs
hahahah thats what I thought too
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.
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.
Padraig Garrihy Thanks, good luck!
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?
I hate imperial system
I can never run an entire square cube.
What is this
Like really help I don't understand
is squre a mathematical symbol? Never heard of that before
Great video! I am going to use this after NYC marathon to try and improve my 5k time :)
Good luck, hope your marathon went well last weekend!
I learned what Vdot scores are thanks to the video. 👍
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.
Thanks for sharing - interesting stuff! I definitely wouldn't put those ~6:10 pace long runs in the easy category tough. The 6:10 moderate pace is only easy when comparing it to threshold and interval paces, but when carried over the course of a long run, it can be pretty difficult.
Great video and major props for the Metroid prime 2 background music 😂
totally earned a subscriber, thanks!
Your awesome dude this is what I've been looking for! Shooting for sub 18 this year. Thanks!
Glad you found it useful - good luck!
I wish I could give this in-depth analysis 1459 thumbs up.
This video still being an inspiration till this days to me, great work Ben ! :)
I love the Metroid soundtrack
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!
Thanks! The quicker long runs were all part of the plan. Nothing better than a moderate pace long run.
Thanks for the VDOT calculator. It's brilliant !
It looks like it can be built similarly even for 20-21 minute 5k runners, just with reduced paces. I like the structure/blocks. Very consistent and similar to Hanson's!
New subscriber to your channel and I have to say your approach to training is very wise and professional. Excellent videos!
Thanks!
Perhaps you dont know how I love you your videos helping me a lot
I am sooooooo thankful for this wonderful information. Saved me a ton of time googling!!! Thank you 🙏🏾
I just ran the Scotiabank 5K in Vancouver (21min), you would've easily beaten all 3000 participants
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've been up as high as 120 mpw, so building up to 70 wasn't really that big of a deal. Increasing mileage and doing workouts at the same time has never really been an issue for me, even when I was building up to 70 or 80 mpw for the first time.
Loved the analysis. Subscribed.
this is the best tips video i have ever seen thanks!
That was an amazingly interesting video!!
Great video - thanks for posting
Thank you very much!
This is gold
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.
Increasing mileage is very crucial (with a gradual approach, of course). Mileage isn't everything, but it counts for a lot.
Ben Barrows thanks for your video!
This video is gold thank you
Appreciate the advice! Side note, is no one talking about this man's anime eyes?
I cycle, but don’t run. I did a vo2max test, and got 75. According to the internet I can get under 16min with that for a 5k run with that Vo2max. Or is that bullshit? If it’s possible I want to start running, but if it’s bullshit I don’t want to ruin my cycling training by running for a goal that I’m not going to reach anyway. Have any idea?
Vo2max is meaningful, but it doesn’t mean anything without running specific training. My vo2max is 73 but I’ve run under 15 minutes. That doesn’t necessarily mean that you have potential to run faster than me, but it might still be possible depending on other things like lactate threshold, running economy, and mental toughness. There are loads of people out there with lower a vo2max than me but can run a much faster 5k
@ben - come back! #Smithville
Good honest video, thanks!
You're welcome!
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
Ben, I just started running and I'm over 60. I'm currently running at 40 minute 5K. Do you have any recommendations on how I should start. My goal is 24-28 minute 5K.
I’m a girl in 8th grade, i’m at a 20:30 5k pace,
i’m going to go back and a year after this program
Good luck, train with focus and discipline, and have fun with it!
Great video, love the insight into programming for someone elite compared to myself
Well planned training blocks!
Actually have my pb at 18:00 but I know I’m yet capable of 16:30 (since I do 5x1000+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👌
Running reps with rest is obviously a lot different than running a race though. Doing 8x1000 at that pace with 90" rest might be a better indication of being able to run that pace in a 5k race. Good luck!
Ben Barrows Ok, thanks for the tip
Ben Barrows And as you answered me, I ask you another question of pure curiosity:
I’m 16 and have for pb 36’ 10k and 1:18’06 21k, which could be my actual pb if I was 19-20?
Le grand empereur cosmique there’s no way to predict times that you will run years into the future. There are too many factors involved
Really great timetaple
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.
how fast did he run the 5km before the 12 week programme for sub 15?
What did you do to address your peroneal tendonitis pain? I'm a collegiate runner and was wondering what you did to get rid of that stuff as I've been having problems with that as well
excellent. To the point.
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
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!
Run more miles per week. Just take what Ben shows here and apply it
Thank you very useful👌
Ben, why did you not include interval pace (vo2max) training in Jack Daniel's formula?
Am I the only one who realized that the music in the background is from Torvus Bog in Metroid Prime 2: Echoes
I did!
Bro hype that music up 💯
Hi Ben,
Thank you for the video.
Do you have any specific workout how to train a kick at the end of the race?
There is no such thing as a workout that specifically trains a kick. A kick is mostly dependent on how you distribute your effort throughout a race. If you run with more control in the first 2/3 of the race, you're likely going to have a good kick. Saving up for a kick doesn't usually yield the fastest overall time though. I would eventually like to make a video explaining my theory on kicking.
ok, thank you. It would be great to watch
Excellent video and links thanks! Hopefully can use as template to translate to a few mins slower. P.S. great times
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
For 5/10ks, are threshold workouts sufficient, or are VO2 max workouts required?
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?
As long as you finished your season completely healthy, there's probably no problem with some cross training during your break. If you think you need more of a mental break, I'd still refrain from cross training during that time. If you didn't do any running or cross training for a week, you'd lose a little fitness, but the payoff of the mental/physical break can be totally worth it.
the ads are a killer
I’m 69 years old and run an 11 minute 3 mile
lol
me too! I'm an 8 year old girl but actually beat you with 10:30
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!
Long runs like those have made me the runner I am today, I love them!
Could you a video about recovery after long run for beginners please? My legs are heavy and dead the next day after tempo or hill training. What to do with that? Please help ♥️
Hey Ben quick question, how long did your peroneal tendinitis last and what did you do for cross-training/recovery?
I was taping my ankle up which helped reduce pain while running, and I tried to run through it for a few weeks before I took some complete time off. If I remember correctly, I took one full week off and then did a week of short and easy running while adding some strength training, so no cross training really.
Hello, you did not say what reps your stepdown ladder consisted ? I can hazard a guess but what exactly did you do ? Thanks...
mike c there’s a video of that workout on my channel, and that has all of the details of the workout.
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 ?
I don't know, too many factors involved for me to accurately guess
@@benbarrows7629 guess it pls like try to
felipe suarez 17:22
@@toxicblood5548 really??
How would you train to get from 18 to a sub 16 5k in less than 6 months ?
what if I experience no lactate buildup? my lungs always give up early and my legs still feel fresh.
School Of Hard Knocks then prepare yourself for the olympics
90 % god given talent, 10% hard work
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?
Darren Rutgers thank you. It might be a good idea to start 10 seconds slower and see how it feels. If it feels easier than it should, speed up to 5 seconds slower and then maybe at threshold pace if you’re still feeling fine.
Yo Ben, whats your height and weight? Channel is great keep it up :)
6'2" and 144ish lbs
Why am I here? I barely ran sub 25 last parkrun
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
You'll find out that time gets exponentially more difficult to drop as you keep getting faster, i.e. 20 minutes to 19 minutes is a more difficult drop than 21 to 20 minutes. I don't know if sub-15 has ever been done at that weight, but there is a reason that you don't see those kinds of runners winning races
@@benbarrows7629
Thanxs for your reply Ben
I am finding it hard now . Im almost 35 now and I'm going to allow my self 3 years to drop the extra 5 minutes. I may not ever get there but no harm in believing In one's self 3 years means I need to drop about 1:40 a year. I don't drink i don't smoke and I'm 100% motivated. Only thing I don't do is high mileage . because I am heavyweight I need to recover more then most i believe maybe that's just me I listen to my body these day's and push it accordingly. I'm running quality over quantity. i do around 35 ks a week and mabey 30 or 50 K push bike aweek. I usually jump on the bike for body recovery so my legs mainly calves get a rest day but cardio still gets worked on bike
Thanxs for your reply again
And good luck with your future runs
Cheers
Hey Ben if you're racing weekly would you skip tempo and just do long run , easy speed and hills only?
I would switch it up each week - some weeks do some LT work and easy speed, maybe just hills and easy sped other weeks. I'd keep the long run every week though
@@benbarrows7629 Thanks!
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?
Can't say for sure because I don't know what your training has been like in the past. This structure certainly worked for me. Although you may respond to training differently, most of the components in here will be important for everyone.
The website of VDOT Calculator is failed. I wonder if there is any formula for the calculation?
Also, the weekly mileage is about 50~70, but the mileage on your timetable is much lower than that number, what's the surplus mileage about?
Link to calculator is fixed. I didn't fill in every day with the mileage that I actually did. All the extra mileage comes from easy/recovery mileage on the blank days or from warmups and cooldowns on the workout days. I did hit the weekly mileage that is shown
Thanks for your kindly reply
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
Tom Brady #GOAT more power to you. Ever consider that people have different amounts of talent and will require different amounts of training to reach a certain time? If all it took to run sub 15 was 45 mpw, we’d see high schoolers breaking 15 left and right.
Ben Barrows so your saying I could run a super low 14:00 3 mile like14:15-14:20 with little mileage “30-45” miles just based on talent?
How would I know? I don't know you at all. Some people can run that fast off of that much mileage, but most can't.
Another thing, are we talking a 3 mile race or a 5k race? In your first comment, you said you ran 14:54, which I assumed you were talking about 5k times because this is a 5k video. In your last comment, you are talking about 3 mile times, and 14:15-14:20 for 3 miles is basically equivalent to the 14:54 you referred to in the beginning. So if that's the case, then yes, you could run 14:15-14:20 for 3 miles off of that training, because you literally just said you did.
Tom Brady #GOAT Yo I know u from sorens comments.
Jaakko Nyholm which video bro
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
It’s good to watch videos and other peoples training plan that are around ur pr time and faster, it’s all trial and error to see what training works best for them, more people need more mileage and others can have low mileage and run same times , some people run faster then others and some run longer than others , Ben is giving good advice for everyone
What did you do for the stepdown ladder? Distances/Rest.
th-cam.com/video/0zhBkKGowWk/w-d-xo.html
One question, for the vdot calculator should I be putting in my current pb or my goal time?
Mark Dewmyn neither, put in your best estimate of your current fitness which isn’t necessarily the same thing as your current PB
Ben Barrows thanks a lot. In the past I’ve never really had a specific training plan so I’ll try this 👍 hopefully I can hit that 17 5k soon
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
This training system is structured off of current fitness, so if I were you, I would convert that 3 mile time up to a 5k and then use all the times that it gives you.
Alright thanks
Can you stretch out to 10 weeks?
Hi Ben, I really enjoy watching your videos. Thank you for posting them and sharing your running experience.
I am trying to figure out many things about my practices still. One thing I am really trying to understand is how to improve my average speed per mile (I ran 6:25 per mile during my race but my goal pace is 5:55 or so). I do my workouts at recommended speed at 6:15 and slower. I wonder if I should do my repeats at my planned pace (5:55) or continue to do them as recommended in formula at 6:15-6:25?
You run your threshold pace at 5:30 per mile and then when you ran 5 k under 15 min (great job by the way!) you had to run mile around 4:48 or so. Do you have to do any workouts at your race speed or close to it ?
In this training buildup, I didn't focus on running race-pace workouts until the last couple weeks before my peak race. However, the "easy speed" workouts that I talk about in this video are great to pair with threshold workouts like I did in the main 6 weeks of training in this video. That way, you are getting the huge aerobic benefits from the threshold workouts while still getting a good neuromuscular stimulus with the easy speed workouts so your legs aren't completely shocked going into a race. My two main race pace (or faster) workouts that I did were the Lumberjack and the Stepdown Ladder (there are videos for those). These workouts can be extremely beneficial for you and will finish off a peak of fitness, but if they're done too often or too early, you put yourself at risk of wearing yourself down mentally and physically as well as possibly peaking early. The threshold work is where most of the improvement as a distance runner comes from.
So long story short, just because you race at a certain speed doesn't mean you have to train at that speed. But I do recommend training both slower (threshold work) and faster (easy speed), and then you can settle into a pace in between for racing.
Great, thank you so much for your response!
I do HIIT e.g 8x400 66-68 second intervals - is this the most efficient way to improve your 5k time ?
Not for most people, but people respond to training differently. 400's can play a very small part in improving 5k, but most of it is going to be improving the lactate threshold.
Well I normally train twice a day. In the morning I do 2.5k warm up then interval training then 2.5k jog to home. Then in the evening 10k tempo run.. I might do an ways run once a week. I don't take days off. I play football on Sat morning and that's my "day off". guess 1k interval training might be more effective ? I also do hill runs.
do you think this is a good summer training plan for fall cross country?
I would consider this to be more early to mid-season work. Probably should focus more on base building through more easy mileage over the summer, but some quality work is still okay
Ben Barrows should this be done in like July after a month of easy running?
Do you completely eliminate long runs the last 3 weeks?
Hey Alex. Pretty sure I had one planned for Sunday in Week 1 of 3 of those last three weeks, but I scrapped it because I was really tired from being at a meet all day on that Saturday. Long runs are great, but that late into my training, it was probably going to do more harm than good. If I wasn't worn down, I would've still done one more.
Bro might help me break 16 we will see
Should you never run above lactate threshold?
dan You should, you can see that I do a couple times in my last 3 weeks of training. The amount of the hard interval training that you should do depends on the length of the race that you are training for as well as how you best respond to training. Not very much training above the lactate threshold is needed for races 5k and up in my opinion.
Can u give me a sub 18 programe im at 20,00 now
Yo
I liked just for the name
Do you recommend running doubles?
Depends on what you're weekly mileage is a little bit, but I think running 2-3 doubles per week is great if it works in your schedule
What software do you use for your running plans?
Ethan Nannen this is just something that I whipped up in Microsoft paint for this video lol. I normally just use paper and pencil to write my plans down
Ben Barrows ohh, thanks
Do you know of any programs that are like this? Thanks
What were your times like as a high school runner?
Brian VanBeek 4:34 in the 1600, 9:54 in the 3200, and 16:30 in the 5k for cross country
Ben Barrows I'm at a 5:24 1600 at this point and I want to go under 5:00, but it's my last season in high school. I also want to run at my division 3 university next season, but I'm not good enough. I wonder if it would be even worth to keep training after I graduate.