What is your current personal best for 5K? What has been the biggest issue you have come across in trying to race this distance? Leave your thoughts below. Make sure to visit www.rundreamachieve.com for all your training and racing needs.
In March I ran my last "Real in Person" Race ... it was a ➡️ 17:29 5k ... 3 weeks ago a ran a 5k Time Trial on my own ➡️ 17:08 ... I'm looking forward to breaking 17 at some point in the near future! 👍
@@igordragoslav9672 Continue to train at and below sub 20 5K pace. Easier said than done but that is truly what it takes. Continue to build on your endurance and speed development. VERY well done having dropped that 22:45. You certainly have what it takes to run a 19:59! THAT is for sure. Keep me posted on your progress.
Appreciate your support Kenny and superior job dropping that 15:06 and you certainly have the capability to run 18 minutes at age 56. Keep hustling out there brother.
Thanks Nathan for the tips👍. My PB for 5K is 18:35. It took me five years from 25 min to under 20 min. The biggest breakthrough was incorporating mileage increase, tempo runs and speed workouts. Initially I could not imagine that I would ever break sub 20 minuts barrier for 5K
Thanks, in part, to your videos I've this morning broken the sub 20 5k. I'm actually focusing more on the marathon distance as I have one in 5 weeks, and I put my recent progression down to the varied paced long runs that you recommend. There is no substitution for running fast on tired legs, and you are one of the few coaches who stress this a lot. I will be in touch with you for a plan for a marathon in April where I will be targeting sub 3 hour. Keep up the good work.
Thanks for this informative video. I've been consistently training for 2 years and went from the high 20's to a PR of 22:13 for the 5k distance. I am definitely one of those guys who has to learn to slow down on the easy days. I think my two biggest things to improve my time were higher weekly training volume and also incorporating 400 and 800 meter sprints once per week. That seemed to make a difference. I was already doing a lot of tempo runs, probably too many. I've swapped more easy miles for tempo miles. I'm hoping to get to that sub 20 at some point!
Thank you Coach Nathan for this very informative video. My Pb is 22.17 so a sub 20 seems a very long way away. However, my 50th birthday is Sept 2021 and I have dedicated this year to training properly and getting as close as I can. Part of the plan is to hoover up as much knowledge as possible so thank you very much. 👍
Sub 20 is certainly not impossible but age and time makes it even tougher to get there haha You're certainly not far off Robert. Did you hear about a 60 year old guy recently breaking the world record for the marathon running a 2:30 low? Absurd running at any age especially at 60. Your best running is not behind you brother. Keep up the great work and keep me updated.
I had trouble getting under 20 minutes. Then once while running a 5k I noticed a guy beating me had a much better heal lift. My next 5k I came in second and ran under 20 minutes. If I ran more quality it wouldn’t have been a problem. So what you’re saying rings very true for me.
Keep up the great work Ryan. You'll get under 18 in due time, congrats on becoming a sub 20 minute 5K specialist.. Appreciate you sharing. Look forward to hearing your racing updates.
great video - my PB is 23:12, i'm 46 and the main battle is increasing weekly mileage while staying free from minor injuries. i've been trying intervals with 0.5-1k at a 4min/km pace, it's hard work and feels unimaginable to maintain that pace for 5k but with consistency i hope to get there... strength training helps a lot too.
Outstanding work dropping that 23:12 5K at 46 years young, You have the right mindset and the discipline to run even faster. Keep up the superior training and racing.
Hi Coach Nathan, 1) How to make the transition from 10K to a fast half-marathon confidently? - I always feel like I am not ready as I don't have enough endurance and confidence to run a fast half marathon. 2) What’s the best workout for a fast half-marathon? And why? 3) How long should I run on my easy days to get the best results? Ideal weekly mileage for intermediate and advanced runners? 4) How long should my weekly long run be for a half-marathon ideally? Twice the distance? 5) How to run a sub 70 half marathon? - I know it's a difficult goal but it would be a motivating video for us. Thank you for your time.
Good afternoon Mugilan. Hope you are doing well. Will create videos on your questions in the near future. Appreciate you stopping by and thanks for your support.
@@jaydevpandey9877 couldn't agree more brother...sometimes the greatest success come from just putting in the mileage and letting the rest take care of itself. Appreciate your feedback.
I have a different main sport (cricket) which is a lot more taxing on the body than running (puts up to 16 times my bodyweight into my feet). For that, I've to consistently train 3-4x a week plus strength gym sessions 2x a week. But I love running. I fell in love with running during the lockdowns. I started at around 32:00 for 5km, by the end of the lockdown, I ran a 23:07 (so say about 6 months - factor in that I was already quite active and running is a part of my sport so once I got used to the activity, the times came down really fast, I was PBing almost every run). Always wanted sub 20, I knew that wasn't going to come as easily. But in lockdown, I was running every day, or at least 5x a week, compared to now. I've also had a few injuries which meant I had to take 3 months off at a point. I returned to running around May-June 2022 of this year after the injury. Started easy with about 27-28 minute for 5k. Got down to 24-ish eventually. But then training volume for cricket increased. I'm running 26:00-ish right now, I estimate I'll be at around 24 in around 3-4 weeks time. I still really want that sub-20:00 5k. I wanted to know if there is any better way I can balance my workload or how often I can run with my other training going on? How often in a week do I absolutely need to run to get there? What's the best way I can get there with this kind of obstacle? Time's no constraint (this is a personal goal, I won't be going at it in a race or anything), but of course I would like to be working at it as efficiently as I can with my current circumstances. Would love some advice if you have any! Great video! :)
Congrats on the new personal bests Raahil. Well done my friend. I know you can run well below 20:00 for 5K. You have it in you and the heart and drive to achieve it. I think you really have to focus on what you want most. Is it running AND cricket success or is your focus wholeheartedly in one area? I would go ALL IN on one and give it ALL your attention, less taxing on the body too. Hope this helps. I think you can break 19 if you niche down into one activity. Keep me updated. Looking forward to hearing about your upcoming PRs
All good advice and i will be trying it out hence forth. My one question is: on the EASY run. Am i right in thinking that it’s impossible to run with any good form on these easy runs? I.e low swinging leg, no knee drive. It always feels like I’m just shuffling along and building bad habits for when I crank it up for a 5K PB attempt 😆
There will be days where you will need to focus on the areas you mentioned. The easy days have a very important focus and that is recovery from those VERY hard efforts. No need to overthink the recovery days. I am sure you are doing everything right already to run your best. Keep me posted Tommy on your progress.
I started running 8 months ago, a late starter at age 56. I’ve gradually improved my 5k time to a recent pb of 20:28, so getting closer to sub 20, but still feel I have a long way to go, as that pb left me exhausted! At what pace would you suggest I run my tempo runs, building up to 6 miles? Thanks for the great advice
My pleasure ajs808. Appreciate your support and congrats on dropping some legit times, dropping a 20:28 at age 56 is awesome and you most definitely are going to run well below 20 minutes. a 19:59 5K time comes out to 6:26 mile pace so you need to do some training under 6 minute mile pace i.e. 4-8x800m at 2:59-3:00 each, tempo runs? Yes, gradually work your way up to around 4 to 5 miles in length and spend a few minutes during those tempo runs running at like 5:45 mile pace and/or a few seconds running at 5:30 mile pace. Again, the key aim here is to get that goal 5k race pace to feel easier. Easy running alone will not do the job. Hope this helps. Tempo pace should be 85-89% of your max heart rate but do spend some portions of it (maybe just a few seconds or a couple minutes worth running closer to vo2 max effort (95-100% of max HR). Cheers, Nathan
I have been focusing on the sub 20 for about 4 years. The first year I ran a 20:58 and matched that the next year. My current 5K PB is 20:55 set last year so I’m sort of stuck in the mud at that level. I have been doing all the right workouts, tempo, hill repeats, 800 repeats. I had been doing 30 miles a week in volume but looking back I was not real consistent. This summers plan is to get up to 50 mpw and build the long run up to 13.1 every week. I am also turning 52 this summer so time is not my friend. Any thoughts or suggestions from anyone would be appreciated. 😃
It definitely sounds like you have been doing things right Wendell. Sometimes it is just a matter of maintaining the effort long enough. Congrats on having run a 20:55 already. I think it just a matter of continuing training significantly lower than sub 20 minute 5K pace. I had to do a few marathon iterations before I reached my goal of sub 2:22:00 (eventually running 2:19:35) and had to do the same procedure in other events including the 5K. If you haven't yet start implementing those faster, varied paced long runs followed the following week with an easy long run. Strides 2 to 3 times per week (5-6x100m strides), 1 vo2max workout per week, tempo run extending from 2-3 miles to 4-5 miles in length. JOG on recovery days. Keep me posted on your progress. You will be in the 19s soon. You are still young enough to do this. The fact that you have run 20:55 proves you have the capacity to do it.
@@rundreamachieve THANKS!! I have hadn’t planned on the varied paced long runs. I will add that to my plan and check back with you in the fall to let you know how it went
@@wendellpatterson1457 My pleasure Wendell. I think that strategy will significantly help you to drop down under 20 in due time. Keep me updated on your progress. I look forward to hearing about your 19:59 or faster new PR
iam trying to improve my 5k time, with low mileage and more intensity and althoug i was able to break the sub 20 min in my two last attemps i always strugle after 3k !!! my 1k, 800m and 400m are always spot on in terms of pacing. First attemp was 19m35 and second attemp was 19m55. I have the speed but i lack the speed endurance to maintain the pace
Vo2MaxTips since my training plan is compose with speed work and 30min Easy run with a 1h long run i usualy dont do the tempo run. Usualy i have 2 speed work and one hill Workout during the week. The long run is normaly done at an easy pace. I understand that the lack of a tempo run is what probably making me not to hold the pace.Thank you for your response
The faster you can get both race PRs the better for the longer races. I think breaking 20 is a solid goal, then work on the speed event. Just depends on where your heart is pulling you toward. Keep me posted on the progress.
@@rundreamachieve I think I’ll go for the 5K I got close two years ago 20.23 on trail/XC conditions and I’m kicking myself I never tried on the road! Unfortunately I’ve been recovering from an injury for a year so have been rebuilding very slowly. I may be down to 27 to 25 at the mo, not sure. It’ll be fun finding out though 🤩
Great info. I would love to ask what should be my pace during tempo runs? What´s the sweet spot? 7:00/mile and build up to 6 miles? Thanks for the answer.
@@rundreamachievethanks for the answer coach! Yes breaking this barrier is my dream. I just ran a 5:40.9 Mile race on Friday. So I should have the speed to do this. But my endurance is garbage. I´m currently on 40 MPW. So it should improve.
Hi Nathan. You mentioned that the tempo should be about 20 seconds slower that race pace. Is this your current best race time for 5km or 20 seconds slower than goal race pace? My PB is 20:50.
@@MA-cx2ez My pleasure. I don't currently have 4 week plans but do have 8 week you can view here rundreamachieve.com/shop/?fwp_run_type=5k&fwp_training_time=8-weeks
Great video ! I can relate to running 10k at 4:20min/km pace in order greatly improve my 5k time which, 6 weeks ago I had down to 20:15 , I kept a steady 4:03m/k pace each split and felt I could have gone faster. My question is , in the last 6 weeks I shifted focus back to Triathlon and completed a 13hour Ironman on Aug 28 , a few days ago I went back to the track and attempted a 20 min 5k and had a hard time maintaining a 4:12 pace , was that attempt just a crappy day or have I lost performance in the 5k due to 6 weeks of different training ? I have a 5k race scheduled for Sept 25th and I'm wondering if it's possible to crack 20mins with so little time to go ? What's my best plan of attack ?
I'd say it was just an off day Joh as you had just completed a 13 hour Ironman which I am sure too a lot out of you. Yes, very possible to go well below 20 minutes when rested. Good luck out there. Don't attack in the race until you hit the first mile, make it a 2.1 mile race.
I'm going for a sub 20 and haven't ran in over 10 years. I did a bench mark 5k 1 week into my training and got 24:27 on a hilly parkcourse. Everything on the internet says to heart rate train in zone 2 for 80 percent of your training. I got this race in 7 weeks, and am training 5 days a week. I don't have an aerobic base at all but I do got the mental toughness to push the pace. Should I train more tempo or keep doing the zone 2 training at 80 percent? I'm not an established runner at all and ran cross country only 1 year in H.S. and got a PB of 17:05. I'm 38 now....
Great job dropping that 24:27 after that much time away from the sport. I would spend 2 more weeks laying an aerobic base doing 5-6x100m strides 2 to 3 times a week..then move into specific zone 3-4 training once per week, tempo once per week and your long run. Gradually increase the intensity and volume before moving into a week taper going into your goal 5k. Keep up the superior work out there
What threshold workouts should I do. My season starts end of august and ends middle of November. And I start my summer base in June. My 85% max hr is 175 bpm
check out our training programs on RunDreamAchieve.com RR. It all depends on the athlete. Keep me posted on your progress. I am looking forward to hearing about your new personal bests in 2021.
Yes, you most likely are as am I. I'd say I'm about 90% slow twitch, 10% fast. and was always better suited for endurance. My best 400m in high school was 53.4 but was much better the further I went out in distance. Continued success to you
Just did 19:51mins in 5K while doing a 10K last week going to try a sub 19min today did a short taper but will try, what would be your advice for pacing a sub 19 in min/km going for a negative split?
Don't start your race until you hit the mile. Attack THEN! Get out the first 200m then settle in but don't plan your move until you hit the first mile. Make it a 2.1 mile race and give it everything you have. Let me know how it goes. Congrats the outstanding 19:51 5K as well. You are well on your way to even faster times. Rooting for you!
Did the first km slightly faster and then negative splits and managed to do 5K in 18:54mins 3:47/km, next step under 18min now! Thanks for your answer and help!
3-4 minutes when not as fit, 60-90 seconds when VERY anaerobically fit. Hope this helps William. Keep me posted on your progress. You have some big PRs coming up in 2022 brother.
What is your current personal best for 5K? What has been the biggest issue you have come across in trying to race this distance? Leave your thoughts below. Make sure to visit www.rundreamachieve.com for all your training and racing needs.
In March I ran my last "Real in Person" Race ... it was a ➡️ 17:29 5k ... 3 weeks ago a ran a 5k Time Trial on my own ➡️ 17:08 ... I'm looking forward to breaking 17 at some point in the near future! 👍
haha My man!!!! Nice work Benjamin! THAT is what I am talking about. Well done. Yes, you will go well below sub 17 in due time. Congrats
My PB 22.45 .. How can i rub sub 20???
@@igordragoslav9672 Continue to train at and below sub 20 5K pace. Easier said than done but that is truly what it takes. Continue to build on your endurance and speed development. VERY well done having dropped that 22:45. You certainly have what it takes to run a 19:59! THAT is for sure. Keep me posted on your progress.
@@rundreamachieve i will post it when i did under 20
Great advice Nathan, I ran 15.06 at age 32. Now age 56 aiming for 18 mins. Presently parkrun pb 19.47.
Will take on your brilliant advice!
Appreciate your support Kenny and superior job dropping that 15:06 and you certainly have the capability to run 18 minutes at age 56. Keep hustling out there brother.
Thanks Nathan for the tips👍. My PB for 5K is 18:35. It took me five years from 25 min to under 20 min. The biggest breakthrough was incorporating mileage increase, tempo runs and speed workouts. Initially I could not imagine that I would ever break sub 20 minuts barrier for 5K
Outstanding PR Alexandre. You obviously did your homework to dip under 18:40. Very well done my friend.
Thanks, in part, to your videos I've this morning broken the sub 20 5k. I'm actually focusing more on the marathon distance as I have one in 5 weeks, and I put my recent progression down to the varied paced long runs that you recommend. There is no substitution for running fast on tired legs, and you are one of the few coaches who stress this a lot. I will be in touch with you for a plan for a marathon in April where I will be targeting sub 3 hour. Keep up the good work.
💪💪💪💪💪🙏💪
Thanks for this informative video. I've been consistently training for 2 years and went from the high 20's to a PR of 22:13 for the 5k distance.
I am definitely one of those guys who has to learn to slow down on the easy days.
I think my two biggest things to improve my time were higher weekly training volume and also incorporating 400 and 800 meter sprints once per week. That seemed to make a difference. I was already doing a lot of tempo runs, probably too many. I've swapped more easy miles for tempo miles.
I'm hoping to get to that sub 20 at some point!
Keep up the great work and well done flying solo. Keep us posted on your progress in 2022.
Thank you Coach Nathan for this very informative video. My Pb is 22.17 so a sub 20 seems a very long way away. However, my 50th birthday is Sept 2021 and I have dedicated this year to training properly and getting as close as I can. Part of the plan is to hoover up as much knowledge as possible so thank you very much. 👍
Sub 20 is certainly not impossible but age and time makes it even tougher to get there haha You're certainly not far off Robert. Did you hear about a 60 year old guy recently breaking the world record for the marathon running a 2:30 low? Absurd running at any age especially at 60. Your best running is not behind you brother. Keep up the great work and keep me updated.
@@rundreamachieve 2.30 for a 60 year old is insane - good to have a target tho! Cheers for the encouragement 👍👍
You are NOT kidding!
@itscameraRob how did you make out? I am 57 and 7 months into running and aiming for a sub 20 min 5K.
I had trouble getting under 20 minutes. Then once while running a 5k I noticed a guy beating me had a much better heal lift. My next 5k I came in second and ran under 20 minutes. If I ran more quality it wouldn’t have been a problem. So what you’re saying rings very true for me.
Keep up the great work Ryan. You'll get under 18 in due time, congrats on becoming a sub 20 minute 5K specialist.. Appreciate you sharing. Look forward to hearing your racing updates.
I’ve watched this twice, I love your delivery. Keep the videos coming 😃
thanks so much Onyxia. Appreciate your support 💪💪💪💪
great video - my PB is 23:12, i'm 46 and the main battle is increasing weekly mileage while staying free from minor injuries. i've been trying intervals with 0.5-1k at a 4min/km pace, it's hard work and feels unimaginable to maintain that pace for 5k but with consistency i hope to get there... strength training helps a lot too.
Outstanding work dropping that 23:12 5K at 46 years young, You have the right mindset and the discipline to run even faster. Keep up the superior training and racing.
Hi Coach Nathan,
1) How to make the transition from 10K to a fast half-marathon confidently?
- I always feel like I am not ready as I don't have enough endurance and confidence to run a fast half marathon.
2) What’s the best workout for a fast half-marathon? And why?
3) How long should I run on my easy days to get the best results? Ideal weekly mileage for intermediate and advanced runners?
4) How long should my weekly long run be for a half-marathon ideally? Twice the distance?
5) How to run a sub 70 half marathon?
- I know it's a difficult goal but it would be a motivating video for us.
Thank you for your time.
Good afternoon Mugilan. Hope you are doing well. Will create videos on your questions in the near future. Appreciate you stopping by and thanks for your support.
Just go and run and I would say don't worry about anything else then just covering distance and it will be okay
@@jaydevpandey9877 couldn't agree more brother...sometimes the greatest success come from just putting in the mileage and letting the rest take care of itself. Appreciate your feedback.
I have a different main sport (cricket) which is a lot more taxing on the body than running (puts up to 16 times my bodyweight into my feet). For that, I've to consistently train 3-4x a week plus strength gym sessions 2x a week. But I love running. I fell in love with running during the lockdowns. I started at around 32:00 for 5km, by the end of the lockdown, I ran a 23:07 (so say about 6 months - factor in that I was already quite active and running is a part of my sport so once I got used to the activity, the times came down really fast, I was PBing almost every run). Always wanted sub 20, I knew that wasn't going to come as easily. But in lockdown, I was running every day, or at least 5x a week, compared to now. I've also had a few injuries which meant I had to take 3 months off at a point. I returned to running around May-June 2022 of this year after the injury. Started easy with about 27-28 minute for 5k. Got down to 24-ish eventually. But then training volume for cricket increased. I'm running 26:00-ish right now, I estimate I'll be at around 24 in around 3-4 weeks time.
I still really want that sub-20:00 5k. I wanted to know if there is any better way I can balance my workload or how often I can run with my other training going on? How often in a week do I absolutely need to run to get there? What's the best way I can get there with this kind of obstacle? Time's no constraint (this is a personal goal, I won't be going at it in a race or anything), but of course I would like to be working at it as efficiently as I can with my current circumstances. Would love some advice if you have any! Great video! :)
Congrats on the new personal bests Raahil. Well done my friend. I know you can run well below 20:00 for 5K. You have it in you and the heart and drive to achieve it. I think you really have to focus on what you want most. Is it running AND cricket success or is your focus wholeheartedly in one area? I would go ALL IN on one and give it ALL your attention, less taxing on the body too. Hope this helps. I think you can break 19 if you niche down into one activity. Keep me updated. Looking forward to hearing about your upcoming PRs
All good advice and i will be trying it out hence forth. My one question is: on the EASY run. Am i right in thinking that it’s impossible to run with any good form on these easy runs? I.e low swinging leg, no knee drive. It always feels like I’m just shuffling along and building bad habits for when I crank it up for a 5K PB attempt 😆
There will be days where you will need to focus on the areas you mentioned. The easy days have a very important focus and that is recovery from those VERY hard efforts. No need to overthink the recovery days. I am sure you are doing everything right already to run your best. Keep me posted Tommy on your progress.
Great advice with the tempo workouts I'm going to start doing that
Thanks for the support Eoin. Keep up the great work!
I started running 8 months ago, a late starter at age 56. I’ve gradually improved my 5k time to a recent pb of 20:28, so getting closer to sub 20, but still feel I have a long way to go, as that pb left me exhausted! At what pace would you suggest I run my tempo runs, building up to 6 miles? Thanks for the great advice
My pleasure ajs808. Appreciate your support and congrats on dropping some legit times, dropping a 20:28 at age 56 is awesome and you most definitely are going to run well below 20 minutes. a 19:59 5K time comes out to 6:26 mile pace so you need to do some training under 6 minute mile pace i.e. 4-8x800m at 2:59-3:00 each, tempo runs? Yes, gradually work your way up to around 4 to 5 miles in length and spend a few minutes during those tempo runs running at like 5:45 mile pace and/or a few seconds running at 5:30 mile pace. Again, the key aim here is to get that goal 5k race pace to feel easier. Easy running alone will not do the job. Hope this helps. Tempo pace should be 85-89% of your max heart rate but do spend some portions of it (maybe just a few seconds or a couple minutes worth running closer to vo2 max effort (95-100% of max HR). Cheers, Nathan
I have been focusing on the sub 20 for about 4 years. The first year I ran a 20:58 and matched that the next year. My current 5K PB is 20:55 set last year so I’m sort of stuck in the mud at that level. I have been doing all the right workouts, tempo, hill repeats, 800 repeats. I had been doing 30 miles a week in volume but looking back I was not real consistent. This summers plan is to get up to 50 mpw and build the long run up to 13.1 every week. I am also turning 52 this summer so time is not my friend.
Any thoughts or suggestions from anyone would be appreciated. 😃
It definitely sounds like you have been doing things right Wendell. Sometimes it is just a matter of maintaining the effort long enough. Congrats on having run a 20:55 already. I think it just a matter of continuing training significantly lower than sub 20 minute 5K pace. I had to do a few marathon iterations before I reached my goal of sub 2:22:00 (eventually running 2:19:35) and had to do the same procedure in other events including the 5K. If you haven't yet start implementing those faster, varied paced long runs followed the following week with an easy long run. Strides 2 to 3 times per week (5-6x100m strides), 1 vo2max workout per week, tempo run extending from 2-3 miles to 4-5 miles in length. JOG on recovery days. Keep me posted on your progress. You will be in the 19s soon. You are still young enough to do this. The fact that you have run 20:55 proves you have the capacity to do it.
@@rundreamachieve THANKS!! I have hadn’t planned on the varied paced long runs. I will add that to my plan and check back with you in the fall to let you know how it went
@@wendellpatterson1457 My pleasure Wendell. I think that strategy will significantly help you to drop down under 20 in due time. Keep me updated on your progress. I look forward to hearing about your 19:59 or faster new PR
iam trying to improve my 5k time, with low mileage and more intensity and althoug i was able to break the sub 20 min in my two last attemps i always strugle after 3k !!! my 1k, 800m and 400m are always spot on in terms of pacing. First attemp was 19m35 and second attemp was 19m55. I have the speed but i lack the speed endurance to maintain the pace
what is the longest tempo you have been doing? Longest long run and at what pace?
Vo2MaxTips since my training plan is compose with speed work and 30min Easy run with a 1h long run i usualy dont do the tempo run. Usualy i have 2 speed work and one hill Workout during the week. The long run is normaly done at an easy pace. I understand that the lack of a tempo run is what probably making me not to hold the pace.Thank you for your response
My pleasure Vitor. Keep up the outstanding work!
I’m definitely going to get on your plan. I’d like to break 20 on the 5K and 5.30 on the mile. Do you think I should do the 5K plan first?
The faster you can get both race PRs the better for the longer races. I think breaking 20 is a solid goal, then work on the speed event. Just depends on where your heart is pulling you toward. Keep me posted on the progress.
@@rundreamachieve I think I’ll go for the 5K
I got close two years ago 20.23 on trail/XC conditions and I’m kicking myself I never tried on the road!
Unfortunately I’ve been recovering from an injury for a year so have been rebuilding very slowly. I may be down to 27 to 25 at the mo, not sure. It’ll be fun finding out though 🤩
Im going to buy the course next week and probably start 2nd week of May....
@@LordQuiche Right on LordQuiche. You'll achieve your goals.
@@rundreamachieve oops I’ve screwed up straight away and ordered the sub 19 rather than sub 20, what a donut. How should I proceed?
Great info. I would love to ask what should be my pace during tempo runs? What´s the sweet spot? 7:00/mile and build up to 6 miles? Thanks for the answer.
Are you aiming for a sub 20 minute 5K Michal? If so, 6:50-7:00 per mile and yes, work toward 6 miles as you get fitter.
@@rundreamachievethanks for the answer coach! Yes breaking this barrier is my dream. I just ran a 5:40.9 Mile race on Friday. So I should have the speed to do this. But my endurance is garbage. I´m currently on 40 MPW. So it should improve.
Hi Nathan. You mentioned that the tempo should be about 20 seconds slower that race pace. Is this your current best race time for 5km or 20 seconds slower than goal race pace? My PB is 20:50.
Focus on the heart rate Werner. You should be running between 85 to 89 percent of your max HR at tempo effort. Hope this helps.
Hi Nathan, what pace would you suggest for 400, 800, and 1k repeats for sub 20 5k training?
400(1:24-30), 800(2:48-3:05), 1K(3:35-3:42)
@@rundreamachieve Thanks! Would you happen to have a plan for 4weeks instead of 12-14 weeks?
@@MA-cx2ez My pleasure. I don't currently have 4 week plans but do have 8 week you can view here rundreamachieve.com/shop/?fwp_run_type=5k&fwp_training_time=8-weeks
Great video ! I can relate to running 10k at 4:20min/km pace in order greatly improve my 5k time which, 6 weeks ago I had down to 20:15 , I kept a steady 4:03m/k pace each split and felt I could have gone faster.
My question is , in the last 6 weeks I shifted focus back to Triathlon and completed a 13hour Ironman on Aug 28 , a few days ago I went back to the track and attempted a 20 min 5k and had a hard time maintaining a 4:12 pace , was that attempt just a crappy day or have I lost performance in the 5k due to 6 weeks of different training ?
I have a 5k race scheduled for Sept 25th and I'm wondering if it's possible to crack 20mins with so little time to go ? What's my best plan of attack ?
I'd say it was just an off day Joh as you had just completed a 13 hour Ironman which I am sure too a lot out of you. Yes, very possible to go well below 20 minutes when rested. Good luck out there. Don't attack in the race until you hit the first mile, make it a 2.1 mile race.
@@rundreamachieve Thanks for the advice ! I finished in at 19:50 chip time couldn't be more happy ! Once again great video !
@@johnbrown2030 OUTSTANDING job John. Congrats!
I'm going for a sub 20 and haven't ran in over 10 years. I did a bench mark 5k 1 week into my training and got 24:27 on a hilly parkcourse. Everything on the internet says to heart rate train in zone 2 for 80 percent of your training. I got this race in 7 weeks, and am training 5 days a week. I don't have an aerobic base at all but I do got the mental toughness to push the pace. Should I train more tempo or keep doing the zone 2 training at 80 percent? I'm not an established runner at all and ran cross country only 1 year in H.S. and got a PB of 17:05. I'm 38 now....
Great job dropping that 24:27 after that much time away from the sport. I would spend 2 more weeks laying an aerobic base doing 5-6x100m strides 2 to 3 times a week..then move into specific zone 3-4 training once per week, tempo once per week and your long run. Gradually increase the intensity and volume before moving into a week taper going into your goal 5k. Keep up the superior work out there
Awesome, thanks for the response! 🫡
Any time. 💪💯✊
What threshold workouts should I do. My season starts end of august and ends middle of November. And I start my summer base in June. My 85% max hr is 175 bpm
And I think I’m more slow twitch runner
check out our training programs on RunDreamAchieve.com RR. It all depends on the athlete. Keep me posted on your progress. I am looking forward to hearing about your new personal bests in 2021.
Yes, you most likely are as am I. I'd say I'm about 90% slow twitch, 10% fast. and was always better suited for endurance. My best 400m in high school was 53.4 but was much better the further I went out in distance. Continued success to you
RunDreamAchieve thx and I will
Just did 19:51mins in 5K while doing a 10K last week going to try a sub 19min today did a short taper but will try, what would be your advice for pacing a sub 19 in min/km going for a negative split?
Don't start your race until you hit the mile. Attack THEN! Get out the first 200m then settle in but don't plan your move until you hit the first mile. Make it a 2.1 mile race and give it everything you have. Let me know how it goes. Congrats the outstanding 19:51 5K as well. You are well on your way to even faster times. Rooting for you!
Did the first km slightly faster and then negative splits and managed to do 5K in 18:54mins 3:47/km, next step under 18min now! Thanks for your answer and help!
@@miguelsg4590 Congratulations Miguel!!! THAT is what I am talking about. 18:54? Yes! Keep me updated on your racing. Well done brother.
How much time in between mike reps??? Thanks!
3-4 minutes when not as fit, 60-90 seconds when VERY anaerobically fit. Hope this helps William. Keep me posted on your progress. You have some big PRs coming up in 2022 brother.
@@rundreamachieve thanks buddy!
@@runnerryan anytime
Really was missing the info at which point it's realistic to start to reach for the sub20 5k. My current PB is 21.31
You will most certainly break 20 minutes. Your 21:31 PR proves you can do it. Keep me updated.
What is a 10 day taper?
Thanks! 🙏
@@gerardotinajero4794 My pleasure brother. Continued success to you