What is your current best for the 5K and what has worked best and what still needs work on your end? Let me know in the comment section below. Make sure to visit www.nutritiongeeks.com and www.rundreamachieve.com for all your nutritional and training/racing needs. Like, Share and Subscribe. Thanks for your support.
I wanted sub-18 this past weekend and managed 17:34! Thanks for the tips. I like to set my watch face to only show 'lap time' so I'm always aware of my mile/km pace. Also, it's so key to have the confidence to not go out too fast and know that you'll start reeling them in around the halfway point. There's no better feeling than picking people off one-by-one during the last mile and finishing strong.
It's refreshing to find a channel that encourages the harder workouts and the faster speeds. I wouldn't say I enjoyed the speed sessions but they definitely help.
Watched this a bit back. Goal for my season PR was 17:30, but was only at 18:57 before the season started. Just today I raced and jumped from 18:27 to 17:28!! Don’t ask me how that’s possible, but I feel absolutely amazing :D
I have a 5k race today, and I recently ran a 19:09 5k last Saturday, so I'm aiming for sub 19 today, and then once I do that I'll be on track for sub 18. It's going to be difficult because it's hot out and there is pretty steep hills I'll have to go over, but I think I can break 19 today. I'm really excited to see how the race goes and I feel pretty good, so wish me luck! I'll let you know how the race goes.
@@rundreamachieve Heyy lets goo! I got 6th place for JV and ran 19:11 on a really tough course (lots of steep hills) in the brutal heat as well! I feel really good about the 17:59 project.
Update I ran my 1600m prelims yesterday my pr was 4:44 and I got it down to a 4:40 and made the finals as a freshman. For my 3200m we didn’t have a prelim because of there only being 40 people running. My goal for finals is a sub 4:40 1600m and a sub 10!
Im a freshman in high school and my PR is 18:20, and I ran that about 5 months ago towards the end of cross season. I havent ran that many 5ks since, because I was focused on the mile in winter season. My first mile I went out way to fast and it came out as a 5:30 first split, which I feel like killed my run, despite being a good PR for me, I feel like I can run faster. Ive been running track since and I have a 5k race next weekend, and I hope to at least be in the low 18s and maybe even break 18. Any advice on other things like diet?
Yes, far too fast the first mile but this also proves you can run well below 18 minutes. You just need to relax a bit more in that first mile and close harder which you will. Carbo load the entire week leading into your 5k and get good sleep. You are going to destroy the sub 18 minute barrier
Been running for almost a year now. Ran an 18:14 in March before shifting my focus to the half marathon. I ran a perfectly paced 1hr23min 2 months ago and I'm hoping to run around 17:30 5km in a month from now.
My PR was 20:19 last November. Used to do 1 tempo, 1 speed workout. Then introduced long runs during the winter. After seeing your videos, I started doing 2 speed sessions. I don’t use the track, so I just run 8x400m repeats on the road and jog back at 5:45 pace. I just PR last week at 19:03. Winters coming, and it’s supposed to be a good winter this year. I’m not sure how it will impact my schedule. Maybe I do 4-6x800m repeats on the treadmill?
Superior work dropping that 5k from 20:19 to 19:03. Awesome job! Yes, you can definitely do some repeat 800m's on the treadmill, I would. Keep me posted on your future racing progress. You are well on your way to breaking 18 minutes.
1 speed session, 1 tempo (lactate threshold i.e. 85-89% of max heart, 1 long run (alternate easier long run one weekend followed by a faster, varied paced long run). Keep hustling out there.
I am a masters runner. I was a recreational runner until this year when I realized I can actually run and sprint fast for my age. What I am wondering is whether jogging those easy kms at 5:00-6:00 min/km is detrimental. When I actually run and ease into that good technique, my pace is going to cross the 4:00 min/km threshold and settle in close to 3:00 min/km if I do not mind my hr. I am unsure how long I can run at that pace, but based on the world record for my age group, it seems like I should focus on extending 4:00 min/km out to the full 5 km. Am I wasting my time jogging when I can get the mitochondrial and capillary adaptations literally just swinging a 16 kg kettlebell for 30 min, but without the fatigue hit on my legs and without teaching myself to run slowly? I guess what I am asking specifically is: could I just focus on threshold, economy, and speed phases for middle distances, add in some sprint training, and get endurance (base) via cross-training? I am in a weird place where I can suddenly run and sprint pretty fast but have no idea how to proceed from here. My max sprint speed seems to be close to 40 km/hr but I can only hold it for about 60 meters. I think I can hold 3:00 min/km for about five minutes right now but have done very little to increase anaerobic threshold via running (I think these adaptations came from kettlebell sport and Olympic weightlifting).
I think you're on the right path to reaching your goals and congrats on your running success thus far. Yes, strength work is important but nothing can take the place of fast, anaerobic training. You'll recruit more fast twitch muscle fibers which will, in turn, improve your lactate tolerance and lessen the stress that race pace would normally place on you. Of course, you can always give it a shot and try strength work for 30 minutes in the place of one of your track and/or road workouts and see what type of rests you get. Remember, threshold/economy/speed will cause a ton of inflammation and stress on your body, so make sure to JOG on those easy days. Hard days should test your physical/mental limits, thats why those rest days are to be enjoyed and should be mandatory. Hope this helps and continued success to with your training.racing.
I am currently base building for cross country because it is the summer, so is it ok if I am running more miles at a slower pace right now until the season starts? I am doing a tempo workout once a week as well
Hello ! Thanks for the video. Very informative ! I was wondering if you could answer a question to one of my running problems? Thanks in advance ! So I have been stuck at 18:57,58,59 for 5K for three times in a row. Could you give me any advice ? That was couple weeks ago. Nowadays, I have been running longer and a bit faster on my " easy days". For example, I can easily run 8 miles with an average pace of 7:30 miles.
I got you Nathan Easy way !!!! Yall want to break 18min Rob a bank and instead of driving away Run away 😁💪🏿 J/k listen to nathan. I'm slow but trying . . . .day by day
hahaha my man!!!!! That response sounded like something my older brother, Paul, would write haha Love it. Have a great week my brother from another mother.
I think it is a legitimate plan to focus on it. The benefits from all the hard anaerobic work we do comes within the rest period so focusing on recovery days is vitally important as well.
Not so much Jason unless you are REALLY feeling depleted that early into the race. Everyone is different. Appreciate your support of the channel and continued success to you in your training and racing.
Gels are sometimes needed as some athletes have issues with hypoglycemia and remember some athletes have different nutritional needs than others..a 5k to them may be a marathon to us. Appreciate your comment and big ups
We're all different Stefan. Perhaps, more important on an extremely hot day where the need for fluid is even more critical. Keep up the great work and continued success to you in 2021.
@@MA-cx2ez I would focus on 6:25-35 mile pace for a portion of the harder longer effort. For example, say you did a 12 miler. First 3 miles relaxed, 6 miles@6:35 pace, 2 miles easy, 1 mile@6:25 pace. Next week, nice, easy jog long run. Hope that makes sense. Obviously, you need to have a strong base put in first and be in relatively strong anaerobic fitness to do a long run at these intensities. Again, NOT fun at all...BUT...worth it if you are paying attention to recovery 2 to 3 days after the effort.
What is your current best for the 5K and what has worked best and what still needs work on your end? Let me know in the comment section below. Make sure to visit www.nutritiongeeks.com and www.rundreamachieve.com for all your nutritional and training/racing needs. Like, Share and Subscribe. Thanks for your support.
I wanted sub-18 this past weekend and managed 17:34! Thanks for the tips. I like to set my watch face to only show 'lap time' so I'm always aware of my mile/km pace. Also, it's so key to have the confidence to not go out too fast and know that you'll start reeling them in around the halfway point. There's no better feeling than picking people off one-by-one during the last mile and finishing strong.
Congratulations David! Now THAT is what I'm talking about! Nice work!
It's refreshing to find a channel that encourages the harder workouts and the faster speeds. I wouldn't say I enjoyed the speed sessions but they definitely help.
Thanks for your support
Watched this a bit back. Goal for my season PR was 17:30, but was only at 18:57 before the season started. Just today I raced and jumped from 18:27 to 17:28!! Don’t ask me how that’s possible, but I feel absolutely amazing :D
Congratulations. It is possible because you persisted and didn't give up. You wanted it. Well done.
Its actually 3:36m per km for 17:59
I have a 5k race today, and I recently ran a 19:09 5k last Saturday, so I'm aiming for sub 19 today, and then once I do that I'll be on track for sub 18. It's going to be difficult because it's hot out and there is pretty steep hills I'll have to go over, but I think I can break 19 today. I'm really excited to see how the race goes and I feel pretty good, so wish me luck! I'll let you know how the race goes.
Congratulations on dropping that 19:09! VERY Well done! You are definitely well on your way to breaking 18 minutes.
@@rundreamachieve Heyy lets goo! I got 6th place for JV and ran 19:11 on a really tough course (lots of steep hills) in the brutal heat as well! I feel really good about the 17:59 project.
Awesome work! 👊👊👊👊👊💪👍
My PR is 18:53, I’m in 8th grade, aiming for sub 18 tomorrow!
Edit: I got 18:50 but It was very cold. 5th overall, 2nd in ages 11-19!
Hope you have a great race tomorrow and VERY well done having already run 18:53 in 8th grade. You got this!
Update I ran my 1600m prelims yesterday my pr was 4:44 and I got it down to a 4:40 and made the finals as a freshman. For my 3200m we didn’t have a prelim because of there only being 40 people running. My goal for finals is a sub 4:40 1600m and a sub 10!
OUTSTANDING work Ayden!! That is legit running my friend. You will do it. Keep me updated.
Im a freshman in high school and my PR is 18:20, and I ran that about 5 months ago towards the end of cross season. I havent ran that many 5ks since, because I was focused on the mile in winter season. My first mile I went out way to fast and it came out as a 5:30 first split, which I feel like killed my run, despite being a good PR for me, I feel like I can run faster. Ive been running track since and I have a 5k race next weekend, and I hope to at least be in the low 18s and maybe even break 18. Any advice on other things like diet?
Yes, far too fast the first mile but this also proves you can run well below 18 minutes. You just need to relax a bit more in that first mile and close harder which you will. Carbo load the entire week leading into your 5k and get good sleep. You are going to destroy the sub 18 minute barrier
@@rundreamachieve thank you! I will let you know how it goes. What should my workouts be leading up to it?
Been running for almost a year now. Ran an 18:14 in March before shifting my focus to the half marathon. I ran a perfectly paced 1hr23min 2 months ago and I'm hoping to run around 17:30 5km in a month from now.
Superior job dropping that 18:14 in March. You definitely are well capable of breaking 17:30. Let me know how things go. Keep up the great work!
My PR was 20:19 last November. Used to do 1 tempo, 1 speed workout. Then introduced long runs during the winter. After seeing your videos, I started doing 2 speed sessions. I don’t use the track, so I just run 8x400m repeats on the road and jog back at 5:45 pace. I just PR last week at 19:03. Winters coming, and it’s supposed to be a good winter this year. I’m not sure how it will impact my schedule. Maybe I do 4-6x800m repeats on the treadmill?
Superior work dropping that 5k from 20:19 to 19:03. Awesome job! Yes, you can definitely do some repeat 800m's on the treadmill, I would. Keep me posted on your future racing progress. You are well on your way to breaking 18 minutes.
Great video as always 💪🏻🙏
Is one speed session of 5x800m a week enough ? Or do I need to do more speed sessions
1 speed session, 1 tempo (lactate threshold i.e. 85-89% of max heart, 1 long run (alternate easier long run one weekend followed by a faster, varied paced long run). Keep hustling out there.
Yeah, visualization is a real thing, I think. It might work as an addition to the real training. Thanks for the video! 👍
100% agree OreMan. Appreciate your support and my pleasure.
I am a masters runner. I was a recreational runner until this year when I realized I can actually run and sprint fast for my age. What I am wondering is whether jogging those easy kms at 5:00-6:00 min/km is detrimental. When I actually run and ease into that good technique, my pace is going to cross the 4:00 min/km threshold and settle in close to 3:00 min/km if I do not mind my hr. I am unsure how long I can run at that pace, but based on the world record for my age group, it seems like I should focus on extending 4:00 min/km out to the full 5 km. Am I wasting my time jogging when I can get the mitochondrial and capillary adaptations literally just swinging a 16 kg kettlebell for 30 min, but without the fatigue hit on my legs and without teaching myself to run slowly? I guess what I am asking specifically is: could I just focus on threshold, economy, and speed phases for middle distances, add in some sprint training, and get endurance (base) via cross-training? I am in a weird place where I can suddenly run and sprint pretty fast but have no idea how to proceed from here. My max sprint speed seems to be close to 40 km/hr but I can only hold it for about 60 meters. I think I can hold 3:00 min/km for about five minutes right now but have done very little to increase anaerobic threshold via running (I think these adaptations came from kettlebell sport and Olympic weightlifting).
I think you're on the right path to reaching your goals and congrats on your running success thus far. Yes, strength work is important but nothing can take the place of fast, anaerobic training. You'll recruit more fast twitch muscle fibers which will, in turn, improve your lactate tolerance and lessen the stress that race pace would normally place on you. Of course, you can always give it a shot and try strength work for 30 minutes in the place of one of your track and/or road workouts and see what type of rests you get. Remember, threshold/economy/speed will cause a ton of inflammation and stress on your body, so make sure to JOG on those easy days. Hard days should test your physical/mental limits, thats why those rest days are to be enjoyed and should be mandatory. Hope this helps and continued success to with your training.racing.
Been hitting great tempo runs lately and lactate threshold is getting better I race this Saturday I’m trying to get under 20 minutes my pr is 20 flat
💪💪💪💪💪
I am currently base building for cross country because it is the summer, so is it ok if I am running more miles at a slower pace right now until the season starts? I am doing a tempo workout once a week as well
I would. Keep up the great work 3PL! 💪💪💪💪
Been at 18 minutes for way to long. PB of 18:03. Intensive training lately! Cheers for the vid I’ll let you know what if I break 18 mins in my next 5k
Looking forward to it and know you are going to do it. Your 18:03 proves you can. Thanks for your support and wishing you great success in 2024
@@rundreamachieveyessir hit 17:38 last Saturday at my local parkrun. Definitely more to be found cheers man!
💪well done@@skiesyh6179
@@rundreamachieve did 3 more 5ks each were 17:16, 17.18 and 17:18. Tips on sub 17?
@@skiesyh6179 Check out this Monday's video (25 March). Nice work dropping those low 17s 5K times. You definitely have a sub 17 in you for sure.
Hello ! Thanks for the video. Very informative ! I was wondering if you could answer a question to one of my running problems? Thanks in advance !
So I have been stuck at 18:57,58,59 for 5K for three times in a row. Could you give me any advice ? That was couple weeks ago. Nowadays, I have been running longer and a bit faster on my " easy days". For example, I can easily run 8 miles with an average pace of 7:30 miles.
Be on the look out for Monday morning's video. I answer your question in it. Thanks and continued success to you Dat. You CAN do this.
@@rundreamachieve Yay ! You're awesome man
💪
That’s exactly what I’m trying to do. I need to break 17:45 to make it to state this year, at least.
Keep me updated Adrian. I know you can do it
bro i’m our 5th runner and i have to run that to get our team to go to states😭😭
@@aidankozak6300 you will do it Aidan..keep us posted..only limits in this life are the limits we place on ourselves
@@rundreamachieve i know i can too bc i know i’m fast enough, it’s all mental for me. i’ll keep you posted, j ran a 18:23 this sat tho
💪
So I'm an older runner (48) aiming for sub 18 and have a PB this year of 18:21. Any advice on the details for the training week and fast runs? Thanks
VERY well done having dropped that 18:21 Mike. Check out this week's upcoming videos. I answered your question in one of them.
For a 5x1k workout, how much warm up and cool down would you do before and after the run? Thank you for your content!
1-2 mile jog before and after with 4x100m strides prior to the start of the 5x1k workout to get heart rate up and ready for the workout
Can’t wait to try it out later today! And standing rest until 120hr in between reps yeah?
@@jxy5484 yes. Good luck out there. Keep up the great work
@@rundreamachieve thank you!
@@jxy5484 anytime
I got you Nathan
Easy way !!!!
Yall want to break 18min
Rob a bank and instead of driving away
Run away 😁💪🏿
J/k listen to nathan. I'm slow but trying . . . .day by day
hahaha my man!!!!! That response sounded like something my older brother, Paul, would write haha Love it. Have a great week my brother from another mother.
It 3:36 per kilometer.
💪💪💪💪💪
What’s your thoughts on the 80/20 rule?
I think it is a legitimate plan to focus on it. The benefits from all the hard anaerobic work we do comes within the rest period so focusing on recovery days is vitally important as well.
Hi mate so will a gel after a mile really help on 5k
Not so much Jason unless you are REALLY feeling depleted that early into the race. Everyone is different. Appreciate your support of the channel and continued success to you in your training and racing.
Gels and drinks in a 5k? bro is tripping
Gels are sometimes needed as some athletes have issues with hypoglycemia and remember some athletes have different nutritional needs than others..a 5k to them may be a marathon to us. Appreciate your comment and big ups
I cant imagine trying to drink from a Dixie cup during a 5k, is this maybe not more realistic for people running slower times? 20+ minutes?
We're all different Stefan. Perhaps, more important on an extremely hot day where the need for fluid is even more critical. Keep up the great work and continued success to you in 2021.
How many reps and rest in between for 200 repeats and 400 repeats?
2 minutes when not fit, 45-60 seconds when VERY fit
What time did u run sophomore year high school
Sophomore year? 4:38 for the 1600m, 10:32 for the 3200m. Freshman year bests: 5:09 1600m/11:30 3200m, junior year: 4:32 1600m/9:46 3200m; senior year: 4:25 1600m/9:46 3200m
I just got a 17:32 kf
Superior running Adrian. Legit time and well done
3:36/k, not 3:26/k
Thank for the feedback ABJ. I make a LOT of videos, sometimes can slip up but good catch
If someone is training for a sub 19 min 5K what should be their pace for long runs?
7:53-8:40 mile pace for easier efforts.
I’ve heard you stressing alternating the long runs and making it at a harder effort every other week. What pace would that be?
@@MA-cx2ez I would focus on 6:25-35 mile pace for a portion of the harder longer effort. For example, say you did a 12 miler. First 3 miles relaxed, 6 miles@6:35 pace, 2 miles easy, 1 mile@6:25 pace. Next week, nice, easy jog long run. Hope that makes sense. Obviously, you need to have a strong base put in first and be in relatively strong anaerobic fitness to do a long run at these intensities. Again, NOT fun at all...BUT...worth it if you are paying attention to recovery 2 to 3 days after the effort.
Really appreciate it!
@@MA-cx2ez Anytime Muhammad. Here to help brother. Keep up the great work and me posted on your racing updates.