No nonsense, no bullshit, not selling anything, teaches us relevant information and not just filling up time, and making it accurate for the average runner. Great video.
@@clatham2567us It's crazy, I've been watching a lot of videos on how to organize my training to run a 5k, and after watching a lot of videos of experts on the subject I've done a training like the one you propose. Same meters, same or similar rests and same days, what happens is that those videos are from 2020 or 2021 and yours is from 2013. Very good video.
@@clatham2567us I agree, you'll forgive me please if I download this video. Up until recently I was coached, now I'm on my own and this info' is invaluable. I sometimes wonder if we'll ever have a wearable device that measures our lactic acid as we exercise because I think we can agree heart rate monitors are not accurate enough.
Getting more fit and racing faster for a given effort is actually easier as you're suffering for less time. i.e. You gain fitness to be able to race all out a 15 min 5K vs your old 18 min 5K time, now you're suffering for 3 min less or 16% less time, but still giving it an all out effort either way.
Hi, I absolutely love this video. It explains very clearly why and how to add speed work and tempo runs to your workouts. Great job! There's a few points I'd like to add, which have probably been left out in order not to make the video 1 hour. But I think they should be mentioned as perhaps many newer runners might watch this video. 1) The importance of warm-up. Don't go into repeats without having done at least 5 to 10 minutes of slow, easy jogging first, maybe even some leg swings. Repeats on cold legs=injuries. Even the tempo runs should be preceded by slow running. 2) Cool-downs. After repeats it's very recommendable to do a 5 to 10 minute easy jog too, to slow down the system gradually and flush out some of the lactic acid build up in the muscles. 3) The importance of easy running. Even a fast 5k is about 93% aerobic and only 7% anaerobic. That means training the aerobic system is very important (the "down here" you mention at 14.09) . The best way to do this is through running easy paces and the long run. This is especially important for newer runners. Your advice is spot on for experienced runners who want to improve on shorter distances, but who are already doing quite a bit of running (4 to 6 days a week). But for newer or lower mileage runners, who only run 3 days a week, it's probably too many "hard runs". I'd recommend they do only 1 hard workout per week (one week interval, next week tempo) plus a long run for at least 3 months. During this time, the 3rd or 4th day should be run at easy pace. They first need to work on increasing their weekly mileage and days-run-per-week, and the safest way is to do more easy runs. Again, not a fault in your explanation, just a comment to any newer runners watching, so they don't go out training too hard and end up injuring themselves.
David Skytte thanks for your reply I’m 53 and in to running with a group of guys F3 , and I love it I’m trying to improve so reply really helped ,thanks !!!!
This is a really helpful comment! I loved this video too, but I followed it a bit too literally when I started running again at age 40, after a 5-10yr break--and I got a stress fracture in my foot. For relatively new, 3-4 day/week runners like me, this is probably too many hard runs as a foundation. I added easy runs mileage to this schedule and hurt my foot and got shin splints, bc the 3 hard days was already too much strain. In hindsight, I'd go with 2 really easy runs plus a long run, and then after 6-8 weeks (which, btw, is what Latham recommends early on) then add the tempo runs for a couple weeks, and then add the interval/repeat day.
Good advice, especially only doing one hard run per week until you've built the leg strength to withstand doing several per week.. building volume is the main thing, worry about pace afterwards
Just dropping a comment in to say thank you. I’ve tried and failed to get into running many times. Then I found this video around 6 months ago. I followed it as closely as I could (life is a bit too busy to get more than 4 runs in a week). But literally just using this video, I’ve taken my 5km pb from 30 minutes to my first ever sub 23 minute today! I’ll be training for my first half marathon over the next few months but once I’m done with that, I’ll be back on the 5km runs and pushing to one day get a sub 20 (just typing that is blowing my mind). Unsure if you’ll see this comment, but if you do, thank you!
Thanks a lot for this video Cliff. I followed the guidelines what you described in the video with proper diet and believe me I cut shot my 5k time from 22:59 to 19:45 in 2 months. Recently I got an overall third place in a race. Moreover, now my quickest mile is 5:22, where the previous is 7:30. After reading some blogs, I thought it will take min 12 months for me to achieve this goal, but I am glad to watch this video and made them false. Now I am working on getting into sub 18min, will definitely post here, once I achieve this. Once again, thanks a lot for this video and you are like my virtual coach here.
Niron Krishna Eight months later, I just saw your message. I’m sure you have already heard how important it is to eat healthy. I got to a point where I stopped drinking sodas & animal fats, like milk & cheese. I diversified my workouts to run less. Although you do need your long runs, (a longer distance than the race distance you are training for.) the less you run on pavement the better of you are. Make your runs different. But better yet do alternative workouts. I did PiYo, Body Combat, insanity, weight training, cycling, & swimming. I also used the hot tub 3 to 4 times a week, chair massages, massages before & after races (free) when available. This reduces the chances of Injury. Injury prevention is key, because you build your endurance, or ability to take in & process oxygen faster over time. For some biological reason this take months, even years. I’ve been running now for almost 4 years straight without a major injury. If you do get a minor injury, continue to do cardio in a safe way. (Cycling & swimming). Track your runs, I’ve raced the same events multiple times. I can look back at a race and compare my times, climate, what I wore, etc. Finally, invest in shoes, understand that there isn’t a perfect shoe for you, there is only a better shoe for you during a specific workout. Don’t have a favorite shoe, that only limits what you can do. I have about 10 & feel the need to have 20. One last thing, make being a runner a priority without obsessing about running. Occasionally run for fun, but for the most part have a purpose, a specific intentions.
@@CarlosMendoza-kj2uz damn, you're so involved and still have not so good time... first time I tried to run 5k for good time - it was 22:30. Now I just run once per week whatever I want and can reach 5k to 20 mins...
Great video. May be one of the oldest 5k videos out here but also one of the best. Nice visualisation and explanation of every single point. Greetings from germany !
used this during a deployment, stuck to this for around 4 months and went from a 24min 5K to a 20:45 5K (with a cold). It's super difficult to stick with the intervals, put the payoff is huge!!! I was 29 years old and could run a 6min mile with no formal running training/schooling. Just lots of hard work!
This is one of the best foundational running videos I’ve ever seen. I’m pretty familiar with training and this was still incredibly valuable! Very interesting to hear about your elite 5k guy never hitting over 12 miles on long runs. I know those elite guys/gals put in big miles, so I’m surprised they cap runs at that distance especially since at their speed they probably don’t take all that long to run 10.
Oh man, this video is some kind of classic. I've been training myself and seem to have landed on a good proportion of this advice just by my own intuition but there are some superb details and structure here. This made me feel so excited. Okay, shoes on - lets go! Haha
This is great! I added this to my training this year, and did the best I could to stay with it. Dad life kept me from a strict schedule, but still got at least 2 of these in a week. Just finished up a 4 mile race and I killed my goal of 24 minutes! 24:38 old PR .... NEW PR TODAY 23:44 👍👍
@@Itsabet422 intervals r 1k repeats, 1600 repeats etc. they usually refer to v02 max stuff. sprints r like ur 100m, 50m, maybe even 30m sprints with long recovery. reps r like ur 400 200 600 stuff.
There is so much information out there on run training but this has been the most helpful video I've found so far. You do a great job of explaining what is happening with the body and allow the runner to create the plan that works for them. Well done.
Hi coach, thanks for the helpful video. I ran high school cross country and track over fifty years ago My times got slower afterwards because of a progressively debilitating spinal disease until I quit. But here is an outline of how we trained for the two mile: During the summer we would run some track meets but mostly what was called over distance run, at any speed or distance of our choice as we were on our own mostly, but usually anywhere from five to twelve miles around half to three-quarters of full effort. One of my teammates liked to run a long slow run of about twenty miles on Sunday (this was when he was 17). There were plenty of road races around but I rarely ran them. When cross country season began we basically had three workouts: over distance, speedily and intervals. The first interval workout I ran as a high school freshman was 16 x 400 meters. We were supposed to fun the 400 meters air a speed of one or two seconds faster than race pace. I think we had a few minutes rather than just one minute of rest in between. The idea was in part to accustom us to our race pace. The sped play workouts were a co9mbinatiion of intervals and over distance, we would be running constantly but would sprint o=for maybe 100 or 200 meters through the workout. The basic principle was to build up our aerobic foundation during offseason and then to quicken our development during the season through the interval workouts. During the season we would run interval workouts two or three days a week.
Positive, motivating and informative video. At first it seemed complicated to understand but after watching the video again, jotting down notes, and organizing the information, this is extremely helpful (visual learner). I will be completing my first 5k race in May. This type of preparation is actually seems straight forward. Thank you so much for sharing this information.
Thanks Cliff im doing a similar plan for a flat marathon in oct2021. Im aiming for 3:10 and have my first 5km park run next week as a tester! You ve explained really well what my plan is doing and how it improves me. Thanks very!
Without doubt the most detailed well structured easy to follow and understand, 5k training program on the internet no one else on TH-cam even comes close. I would love to see more videos on 5k training or even 10k. Again great video you’re like the Jeff cavalier of the running world 👍
This is so helpful! I'd been looking for tempo runs and interval runs but I just couldn't understand why or when I should do them! This is just what I needed! Thanks!
Wonderful, clear and useful video explanation on how to improve... After seeing lots of them finally got this one and the better thing works, thank you Cliff 👍🏻👍🏻👍🏻👍🏻👍🏻
You have absolutely nailed where I am at right now to a T. I an at a plateau of 850-920 pace right now,and for the last year. Yesterday I stepped it up to 4 mile intervals with 90 second rests. I try and run every other day and did 6 miles 4 days ago. The everyorher day I am currently at 4 miles. Core work on the off days. You have given me that ah-ha moment and think I will put this program to work. I never ran in high school and at 53 my best 5k is 26:42. Doing a 10k in September with a goal before than to break 26 5k. Hopefully doing this will get me going in the right direction. Thank you thank you thank you. Yes I subscribed🏃♂️🏃♂️CHEERS!
Hello coach cliff latham. I am arold canapi and I plan to one day represent our country in the 5k. I will gratefully comeback in this comment someday when i reach it. Thank you
Just did my first day of long run today. Wow. I thank you so much. Was able to bring my total 4 mi. Mostly running with some walking just by your simple explanation that it is just a bit slower than your tempo pace.. I didn’t burn out after one mi..will continue to follow your advice..can’t wait to see what happens over the next three weeks 👍🏼
Cliff does a fantastic job creating & explaining basic training protocols & physiology. As Arthur Lydiard already preached eons ago----all success is built on endurance & stamina. There are 5 basic energy systems needing development---however, the foundation that forecasts the highest return on training investment is volume. This is true in most sports. It takes 30,000 miles or physical equivalent to attain a peak performance.Bear this in mind if you become impatient w your progress.
That was so useful. Thanks! I'm an intermediate runner aiming to get Sub-20 but I also have a demanding job so it's good to hear someone give me permission to do 3 quality sessions a week and maybe try and squeeze in 1 or 2 easy runs. It's so tempting I. TH-cam to look at these programmes suggested by coaches who don't realise that in the real world we have jobs and deadlines and family etc. Good job and thanks again.
Thank you so much for this video! It helped so much!! I had a foot injury just now and when i'm recovered i'm determined to train hard! I'm hungry for being the best in the team!!!SO summer training here I come xx Thank you again so much!!! Keep doing what you do: which is being AWESOME!
this was a great video, thanks. I'm training for a half marathon after years of not doing proper fast running. Absolute pain when trying a quick 5k now. struggling on around 25min pace. looking to knock it back down to 21min, but oh my god nothing worse than having 1.5 miles to go and your whole body screaming to stop.
been running 32 minute 5Ks after not being able to even run a mile for years. Been looking to build my endurance and feel like ive reached my first plateau. I'll be trying this interval training to practice for my next race for sure .
this helped so much. previously I had did no interval training. only volume and when I got to race day I suffered tremendously. going to build a strong strength foundation this go around
You explained that really well and I was able to understand exactly what you where talking about! You should be on tv, thank you sir,, happy running folks bring on 2016
Thanks for this - I will use this to build a training plan over the next month. I am at the point in this video where I do a park run 5k every week (along with 2 regular runs) and I am getting no faster. People that I was competing with (friendly of course) are now in front of me and I have been puzzled why I had not improved.
Really good video, i have just been running 5 km hard as i can every time i run, not seeing much improvement, going to give your advice a try, will let you know if i have improved in a couple of months in a comment below. Thanks.
This is gold. Just remember this is not a good plan for a beginner runner. If you have been running for a few months/years (15 years for me.. ;) ) and you run about 50-70km's per week, then I'd say this is a perfect plan. Of course you can go easy and just run all of these really slow, but I think that's the hard way to improving your running, just run more and improve, and when you are stuck go for this. This is really a pre-race tuning.
Hi I had a heart attack a little more than a year ago. At that time I weighed just over 300 lbs and my lifestyle was sedentary. After cardiac rehab I began daily walking on a treadmill. I worked my way up from five minutes a day to one hour a day and lost 125 lbs in the year that followed. This spring I decided to try to learn how to run. I have participated in two 5k races so far. I just recently progressed from doing run walk intervals to being able to do an easy run pace for all 5k without walking, which I'm very happy about, but I don't know where to go from here. I do my "easy pace" 5 k six days a week, at a pace of around 10 mins per km, and maintain a heart rate of between 145-150 bpm. I have been looking at various training plan options, but most of them are geared towards pushing runners to longer distances, like training for a marathon. Yours is the 1st I've found that focuses on simply improving your 5k performance, which is really all I want to do. In competition, my best time so far has been 43 mins. I'd love to train on a plan where the eventual goal is to run a 30 min 5k. If you have any specific suggestions for me, I would be so appreciative of any advice or idea you may have to offer. Thanks so much.
What a great story Kevin! Thank you so much for sharing... okay, take the plan that I discussed and bring it down 30%, 50% etc to fit your needs, THEN just look for improvement and progress each run. When a runner goes out and runs 3-4 miles at the same pace everyday, they get better at just that... running 3-4 miles at that pace and won't get any faster. So for example on Tuesdays, you would do 3-4 x 400meters at a hard pace, but not killing yourself... It's the pattern of the programming that matters so much more, than what speed you do it at. Does that make sense?
@@clatham2567us yes it does. Thank you so much for your reply. After watching your video I had a sense that I needed to do more to improve but this reply puts a starting point on it that I think I can definitely do. Thanks again. I appreciate the advice very much. I feel as though running as the key to a healthy future and I want to learn how to do it well.
Absolutely amazing video very informative for a new runner like me who studies GCSE pe and fitness at school and at home just out of interest. I'm going to use this video to create myself a six week training program (extendable) just like in pe thanks very much.
I'm 13 and I just ran my first 5k at 18:00. I am training, hard looking to make this a very important part of my life. This video just helped me learn new important information.
Cool thank you. Im anxious about my tendons joints so not keen to do intervals tempos long runs yet. Want to do easy runs building up to 5 6 days a week whilst building up running muscles with gym work. Have a bodweight leg workout and a core workout, once can get through both no breaks start these types of work outs. Maybe do intervals on assault bike, or do barbell back squat like the 4 8 1600 workouts to build vo2max (increase mitochondria and myo something...) Great video, been watching a few and this was really good. I like how u say 5k a fun distance. I went faster than could handle and was great while could maintain, crashed at the 3k mark lol. Happy running
This video is amazing! please create with same method of explanation for 10K, Half Marathon and Marathon. I love explanation with diagrams, so effective!!!! Thank you
8 years later and this is still a great great video. i will definitely be using this as a tool over the summer leading into xc. also running a marathon in october, so i was thinking of taking my long runs up to 18 miles rather than capping at 10. then also doing my slow easy runs around 8-9 miles rather than 6-7. what are your thoughts on this? how would you do it?
Yes 18 is more appropriate for a marathon for sure. What is your tempo pace currently? That will give me a better idea of what your easy pace should be. Or better yet, do you have a recent 5K time?
Video with very important content, very good advice. I starting running on march last year at 22 years of age. Im training 10 times a week, but im still doing 10:00 min at 3k and 37 min at 10k. I would like to know what should i eat before a race and what pre-training you advise. Keep up the work
Nice video! I've read some research that suggests 1200m intervals are better than 400 & 800's because you spend more time in the "optimal training" zone. Granted 400's & 800's are better than skipping a workout, but 1200's seem like the best distance for 5K training. Any thoughts on that?
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No nonsense, no bullshit, not selling anything, teaches us relevant information and not just filling up time, and making it accurate for the average runner. Great video.
Damn thanks. And that video is so old. I’ve thought about redoing it sometime but it’s still being watched! Thanks Steven!
@@clatham2567us It's crazy, I've been watching a lot of videos on how to organize my training to run a 5k, and after watching a lot of videos of experts on the subject I've done a training like the one you propose.
Same meters, same or similar rests and same days, what happens is that those videos are from 2020 or 2021 and yours is from 2013.
Very good video.
I completely agree. Love this video.
And no stupid ass music overlay
@@clatham2567us I agree, you'll forgive me please if I download this video. Up until recently I was coached, now I'm on my own and this info' is invaluable. I sometimes wonder if we'll ever have a wearable device that measures our lactic acid as we exercise because I think we can agree heart rate monitors are not accurate enough.
Running faster isn't more fun -it's more pain. HAVING run faster means bragging rights, and THAT'S more fun.
It's more fun
halfhott So is your mum.
You are soul agreed. Running a 4:30 mile literally makes you want to puke while you're running, but after you feel so proud
Getting more fit and racing faster for a given effort is actually easier as you're suffering for less time. i.e. You gain fitness to be able to race all out a 15 min 5K vs your old 18 min 5K time, now you're suffering for 3 min less or 16% less time, but still giving it an all out effort either way.
It doesn’t feel like you’re running faster. If you monitor your heart rate it’s actually the same as your last 5k, except you crushed your PR
Hi, I absolutely love this video. It explains very clearly why and how to add speed work and tempo runs to your workouts. Great job! There's a few points I'd like to add, which have probably been left out in order not to make the video 1 hour. But I think they should be mentioned as perhaps many newer runners might watch this video. 1) The importance of warm-up. Don't go into repeats without having done at least 5 to 10 minutes of slow, easy jogging first, maybe even some leg swings. Repeats on cold legs=injuries. Even the tempo runs should be preceded by slow running. 2) Cool-downs. After repeats it's very recommendable to do a 5 to 10 minute easy jog too, to slow down the system gradually and flush out some of the lactic acid build up in the muscles. 3) The importance of easy running. Even a fast 5k is about 93% aerobic and only 7% anaerobic. That means training the aerobic system is very important (the "down here" you mention at 14.09) . The best way to do this is through running easy paces and the long run. This is especially important for newer runners. Your advice is spot on for experienced runners who want to improve on shorter distances, but who are already doing quite a bit of running (4 to 6 days a week). But for newer or lower mileage runners, who only run 3 days a week, it's probably too many "hard runs". I'd recommend they do only 1 hard workout per week (one week interval, next week tempo) plus a long run for at least 3 months. During this time, the 3rd or 4th day should be run at easy pace. They first need to work on increasing their weekly mileage and days-run-per-week, and the safest way is to do more easy runs. Again, not a fault in your explanation, just a comment to any newer runners watching, so they don't go out training too hard and end up injuring themselves.
David Skytte thanks for your reply I’m 53 and in to running with a group of guys F3 , and I love it I’m trying to improve so reply really helped ,thanks !!!!
This is a really helpful comment! I loved this video too, but I followed it a bit too literally when I started running again at age 40, after a 5-10yr break--and I got a stress fracture in my foot. For relatively new, 3-4 day/week runners like me, this is probably too many hard runs as a foundation. I added easy runs mileage to this schedule and hurt my foot and got shin splints, bc the 3 hard days was already too much strain. In hindsight, I'd go with 2 really easy runs plus a long run, and then after 6-8 weeks (which, btw, is what Latham recommends early on) then add the tempo runs for a couple weeks, and then add the interval/repeat day.
Good advice, especially only doing one hard run per week until you've built the leg strength to withstand doing several per week.. building volume is the main thing, worry about pace afterwards
So what mileage would you need? I am one of those 3x per week runners, just starting with a 4th short and easy run. How long should my runs get?
David Skytte yeah I’ve only recently come to realize the importance of warm ups. I haven’t tried them yet, but I’m going to for my next park run
This guy is good. Straight up, no nonsense, solid advice.
Just dropping a comment in to say thank you. I’ve tried and failed to get into running many times. Then I found this video around 6 months ago. I followed it as closely as I could (life is a bit too busy to get more than 4 runs in a week). But literally just using this video, I’ve taken my 5km pb from 30 minutes to my first ever sub 23 minute today! I’ll be training for my first half marathon over the next few months but once I’m done with that, I’ll be back on the 5km runs and pushing to one day get a sub 20 (just typing that is blowing my mind). Unsure if you’ll see this comment, but if you do, thank you!
I saw it!!! Made my day!!! Thank you for sharing that
Checking back in. Literally just following this plan over and over. PB down to 21:32 now. Thank you!
Thanks a lot for this video Cliff. I followed the guidelines what you described in the video with proper diet and believe me I cut shot my 5k time from 22:59 to 19:45 in 2 months. Recently I got an overall third place in a race. Moreover, now my quickest mile is 5:22, where the previous is 7:30. After reading some blogs, I thought it will take min 12 months for me to achieve this goal, but I am glad to watch this video and made them false. Now I am working on getting into sub 18min, will definitely post here, once I achieve this. Once again, thanks a lot for this video and you are like my virtual coach here.
Did you hit the sub 18min yet? Hope your training is going well!
Pls send me your diet plan
Did you get the sub 18?
Sub 18 yet???
kbsri harsha sub 18 yet?
I ran 15.01 at the age 32. I'm now 52 and want to see if it's possible to get really fast again! Great video cliff, really helpful training advice!!
Did you get fast again?
Watched loads of these videos. In my opinion this is the best. No time wasting. Everything explained well. Thank you
Can you imagine? And it’s THAT old. Glad it helped!
Thanks for sharing, Coach. I’ve been training aimlessly & now I can step-up my game.
(I’m 42, ran a 22:50 on my latest 5K )
Sir I ran 5k in 26.30 give some tips
That's great man, mine right now is 27:40
Ocean Arya my time is 13:20 and was on a big training week
Niron Krishna Eight months later, I just saw your message. I’m sure you have already heard how important it is to eat healthy. I got to a point where I stopped drinking sodas & animal fats, like milk & cheese. I diversified my workouts to run less. Although you do need your long runs, (a longer distance than the race distance you are training for.) the less you run on pavement the better of you are. Make your runs different. But better yet do alternative workouts. I did PiYo, Body Combat, insanity, weight training, cycling, & swimming. I also used the hot tub 3 to 4 times a week, chair massages, massages before & after races (free) when available. This reduces the chances of Injury. Injury prevention is key, because you build your endurance, or ability to take in & process oxygen faster over time. For some biological reason this take months, even years. I’ve been running now for almost 4 years straight without a major injury. If you do get a minor injury, continue to do cardio in a safe way. (Cycling & swimming). Track your runs, I’ve raced the same events multiple times. I can look back at a race and compare my times, climate, what I wore, etc. Finally, invest in shoes, understand that there isn’t a perfect shoe for you, there is only a better shoe for you during a specific workout. Don’t have a favorite shoe, that only limits what you can do. I have about 10 & feel the need to have 20. One last thing, make being a runner a priority without obsessing about running. Occasionally run for fun, but for the most part have a purpose, a specific intentions.
@@CarlosMendoza-kj2uz damn, you're so involved and still have not so good time... first time I tried to run 5k for good time - it was 22:30. Now I just run once per week whatever I want and can reach 5k to 20 mins...
10 years & people still Learning from it & loving it 👍
Kinda wild. Thank you!
What a great video, thank you so much for this.
I've run 5k every weekday for nearly 2 years with virtually zero improvement - now I know why!
Found this 4 week before my physical test. Find it very informative
Great video. May be one of the oldest 5k videos out here but also one of the best. Nice visualisation and explanation of every single point. Greetings from germany !
used this during a deployment, stuck to this for around 4 months and went from a 24min 5K to a 20:45 5K (with a cold). It's super difficult to stick with the intervals, put the payoff is huge!!! I was 29 years old and could run a 6min mile with no formal running training/schooling. Just lots of hard work!
This is hands down the best explanation I've see about this topic. Great job
Hope it helps!
best video about running in the foooking world
One of the first who properly (according to scientific articles) talks about lactate in 2019. I like it.
This training plan helped me drop from 18:17 to 16:58,thank you for how straight forward it all is!
Awesome man. Glad to hear it. Anything under 17 is Smokin!!! Way to go
How long did it take
I keep coming back to this video. Great stuff
This is one of the best foundational running videos I’ve ever seen. I’m pretty familiar with training and this was still incredibly valuable! Very interesting to hear about your elite 5k guy never hitting over 12 miles on long runs. I know those elite guys/gals put in big miles, so I’m surprised they cap runs at that distance especially since at their speed they probably don’t take all that long to run 10.
Oh man, this video is some kind of classic. I've been training myself and seem to have landed on a good proportion of this advice just by my own intuition but there are some superb details and structure here. This made me feel so excited. Okay, shoes on - lets go! Haha
This is great! I added this to my training this year, and did the best I could to stay with it. Dad life kept me from a strict schedule, but still got at least 2 of these in a week. Just finished up a 4 mile race and I killed my goal of 24 minutes! 24:38 old PR .... NEW PR TODAY 23:44 👍👍
is there a difference between intervals and sprints?
@@Itsabet422 intervals r 1k repeats, 1600 repeats etc. they usually refer to v02 max stuff. sprints r like ur 100m, 50m, maybe even 30m sprints with long recovery. reps r like ur 400 200 600 stuff.
Plain & Simple, no tech sports, sensors running metrics, gps, zones, paces etc. Bravo.
There is so much information out there on run training but this has been the most helpful video I've found so far. You do a great job of explaining what is happening with the body and allow the runner to create the plan that works for them. Well done.
GREAT! This has been the most comprehensive video I've seen on the subject, so clear and easy to understand. Thanks.
Really enjoyed your video. Great advice. Getting right to the point. So many others just have a bunch of fluff in them.
Excellent information well presented. Thankyou Cliff. Essex, Uk.
Hi coach, thanks for the helpful video. I ran high school cross country and track over fifty years ago My times got slower afterwards because of a progressively debilitating spinal disease until I quit. But here is an outline of how we trained for the two mile: During the summer we would run some track meets but mostly what was called over distance run, at any speed or distance of our choice as we were on our own mostly, but usually anywhere from five to twelve miles around half to three-quarters of full effort. One of my teammates liked to run a long slow run of about twenty miles on Sunday (this was when he was 17). There were plenty of road races around but I rarely ran them. When cross country season began we basically had three workouts: over distance, speedily and intervals. The first interval workout I ran as a high school freshman was 16 x 400 meters. We were supposed to fun the 400 meters air a speed of one or two seconds faster than race pace. I think we had a few minutes rather than just one minute of rest in between. The idea was in part to accustom us to our race pace. The sped play workouts were a co9mbinatiion of intervals and over distance, we would be running constantly but would sprint o=for maybe 100 or 200 meters through the workout. The basic principle was to build up our aerobic foundation during offseason and then to quicken our development during the season through the interval workouts. During the season we would run interval workouts two or three days a week.
Positive, motivating and informative video. At first it seemed complicated to understand but after watching the video again, jotting down notes, and organizing the information, this is extremely helpful (visual learner). I will be completing my first 5k race in May. This type of preparation is actually seems straight forward. Thank you so much for sharing this information.
This was good information, at over 275 I can't do this as described in the video, but the concept makes sense and you've inspired me!
Nice , comprehensive explanation of the facets of 5k training!
Such a good video. No nonsense. Thank you 🙏🏼
Why have I only just seen this video. Fantastic
The best and comprehensive video I saw about this topic!
Great video, agree with everything, I personally also split the intervals into short and long intervals. 400-500m and shorter then 400-500m and longer
Thanks Cliff im doing a similar plan for a flat marathon in oct2021. Im aiming for 3:10 and have my first 5km park run next week as a tester! You ve explained really well what my plan is doing and how it improves me. Thanks very!
This really helped a lot! I just finished a marathon and did great. Now, I was wanting direction on building a 5k.
Without doubt the most detailed well structured easy to follow and understand, 5k training program on the internet no one else on TH-cam even comes close. I would love to see more videos on 5k training or even 10k. Again great video you’re like the Jeff cavalier of the running world 👍
This is so helpful! I'd been looking for tempo runs and interval runs but I just couldn't understand why or when I should do them! This is just what I needed!
Thanks!
Wonderful, clear and useful video explanation on how to improve... After seeing lots of them finally got this one and the better thing works, thank you Cliff 👍🏻👍🏻👍🏻👍🏻👍🏻
Thank you! Very helpful!
You have absolutely nailed where I am at right now to a T. I an at a plateau of 850-920 pace right now,and for the last year. Yesterday I stepped it up to 4 mile intervals with 90 second rests. I try and run every other day and did 6 miles 4 days ago. The everyorher day I am currently at 4 miles. Core work on the off days. You have given me that ah-ha moment and think I will put this program to work. I never ran in high school and at 53 my best 5k is 26:42. Doing a 10k in September with a goal before than to break 26 5k. Hopefully doing this will get me going in the right direction. Thank you thank you thank you. Yes I subscribed🏃♂️🏃♂️CHEERS!
I’m just getting into running ,I came across your post on you tube ,thanks for the information it really helped
Thank you sir! Great video
Hello coach cliff latham. I am arold canapi and I plan to one day represent our country in the 5k. I will gratefully comeback in this comment someday when i reach it. Thank you
Just watched this. Hoping to improve my 28:13k by the end of next month. Thanks for the information.
Just did my first day of long run today. Wow. I thank you so much. Was able to bring my total 4 mi. Mostly running with some walking just by your simple explanation that it is just a bit slower than your tempo pace.. I didn’t burn out after one mi..will continue to follow your advice..can’t wait to see what happens over the next three weeks 👍🏼
2:32 left ear has joined the chat.
well now i want to go to the track to do those sprints.
Cliff does a fantastic job creating & explaining basic training protocols & physiology. As Arthur Lydiard already preached eons ago----all success is built on endurance & stamina. There are 5 basic energy systems needing development---however, the foundation that forecasts the highest return on training investment is volume. This is true in most sports. It takes 30,000 miles or physical equivalent to attain a peak performance.Bear this in mind if you become impatient w your progress.
That was so useful. Thanks! I'm an intermediate runner aiming to get Sub-20 but I also have a demanding job so it's good to hear someone give me permission to do 3 quality sessions a week and maybe try and squeeze in 1 or 2 easy runs. It's so tempting I. TH-cam to look at these programmes suggested by coaches who don't realise that in the real world we have jobs and deadlines and family etc. Good job and thanks again.
Thank you so much for this video! It helped so much!! I had a foot injury just now and when i'm recovered i'm determined to train hard! I'm hungry for being the best in the team!!!SO summer training here I come xx Thank you again so much!!! Keep doing what you do: which is being AWESOME!
this was a great video, thanks. I'm training for a half marathon after years of not doing proper fast running. Absolute pain when trying a quick 5k now. struggling on around 25min pace. looking to knock it back down to 21min, but oh my god nothing worse than having 1.5 miles to go and your whole body screaming to stop.
Great video going to get back into parkrunning sub 19 pace this video is a huge help
been running 32 minute 5Ks after not being able to even run a mile for years. Been looking to build my endurance and feel like ive reached my first plateau. I'll be trying this interval training to practice for my next race for sure .
this helped so much. previously I had did no interval training. only volume and when I got to race day I suffered tremendously. going to build a strong strength foundation this go around
Thank you. This information has been very helpful. I can plan my runs more efficiently now.
You explained that really well and I was able to understand exactly what you where talking about! You should be on tv, thank you sir,, happy running folks bring on 2016
I just got back into running a month ago and ran a 5k in 22:44 today. Will definitely try to implement your advice and see where this leads. Thanks!
Really great, clear explanation of how and why for a beginner like myself.
This is awesome, thanks for this Cliff!
Thanks for this - I will use this to build a training plan over the next month. I am at the point in this video where I do a park run 5k every week (along with 2 regular runs) and I am getting no faster. People that I was competing with (friendly of course) are now in front of me and I have been puzzled why I had not improved.
+Pierremontquaker03 that one mile interval is an absolute killer! Really enjoy doing it. Its good to have this 3 week cycle.
yeah 3 miles faster than 5k pace with 3 min rest i think is too hard of a workout i think. that sounds absolutely terrible imo
Really good video, i have just been running 5 km hard as i can every time i run, not seeing much improvement, going to give your advice a try, will let you know if i have improved in a couple of months in a comment below. Thanks.
Thanks for posting. This helped to simplify and sharpen my program.
Thank you! I hope to shave 2 minutes, from 22 to 20 mim 👊
What a fantastic lecture - informative and very well presented; thank you :-)
thanks for making this video....❤
Great video I definitely needed to see it about 8 weeks and not running 5K yet .
Thank you so much! I was so confused by interval training before, now I can't wait to try it!
Amazing sir.i have never seen such a good explanation.u r great sir..it will help alot.hates off sir..great job.
Simple and easy to understand. Thanks! Very helpful!
great video,,,wonderfully explained
Great video. Very informative for us running nerds ;)
This session was quite educational..thank u coach..learning d basics...thnks
This is gold. Just remember this is not a good plan for a beginner runner. If you have been running for a few months/years (15 years for me.. ;) ) and you run about 50-70km's per week, then I'd say this is a perfect plan. Of course you can go easy and just run all of these really slow, but I think that's the hard way to improving your running, just run more and improve, and when you are stuck go for this. This is really a pre-race tuning.
Hi
I had a heart attack a little more than a year ago. At that time I weighed just over 300 lbs and my lifestyle was sedentary. After cardiac rehab I began daily walking on a treadmill. I worked my way up from five minutes a day to one hour a day and lost 125 lbs in the year that followed. This spring I decided to try to learn how to run. I have participated in two 5k races so far. I just recently progressed from doing run walk intervals to being able to do an easy run pace for all 5k without walking, which I'm very happy about, but I don't know where to go from here. I do my "easy pace" 5 k six days a week, at a pace of around 10 mins per km, and maintain a heart rate of between 145-150 bpm.
I have been looking at various training plan options, but most of them are geared towards pushing runners to longer distances, like training for a marathon. Yours is the 1st I've found that focuses on simply improving your 5k performance, which is really all I want to do. In competition, my best time so far has been 43 mins. I'd love to train on a plan where the eventual goal is to run a 30 min 5k. If you have any specific suggestions for me, I would be so appreciative of any advice or idea you may have to offer. Thanks so much.
What a great story Kevin! Thank you so much for sharing... okay, take the plan that I discussed and bring it down 30%, 50% etc to fit your needs, THEN just look for improvement and progress each run. When a runner goes out and runs 3-4 miles at the same pace everyday, they get better at just that... running 3-4 miles at that pace and won't get any faster. So for example on Tuesdays, you would do 3-4 x 400meters at a hard pace, but not killing yourself... It's the pattern of the programming that matters so much more, than what speed you do it at. Does that make sense?
@@clatham2567us yes it does. Thank you so much for your reply. After watching your video I had a sense that I needed to do more to improve but this reply puts a starting point on it that I think I can definitely do. Thanks again. I appreciate the advice very much. I feel as though running as the key to a healthy future and I want to learn how to do it well.
my right ear is lonely
I didnt know what you meant until the volume changed and im sitting here laughing cuz of it.
Good stuff, will try this sometime along the way, my 1st 5k is 3 days away, prolly will apply this technique for my next 5k
Absolutely amazing video very informative for a new runner like me who studies GCSE pe and fitness at school and at home just out of interest. I'm going to use this video to create myself a six week training program (extendable) just like in pe thanks very much.
I loved this. Such great content. Thank you.
A really good video, it makes a lot of sense, it explains why I have been at a plateau for quite a while.thank you
What an awesome video. Heaps of info. Nice work
Thanks for this video. Very well explained. I finally know what a tempo run means!
Every young runner should watch this.
I'm 13 and I just ran my first 5k at 18:00. I am training, hard looking to make this a very important part of my life. This video just helped me learn new important information.
Great video. This is going to help me a ton to get to my next level. Thanks!
Cool thank you. Im anxious about my tendons joints so not keen to do intervals tempos long runs yet. Want to do easy runs building up to 5 6 days a week whilst building up running muscles with gym work. Have a bodweight leg workout and a core workout, once can get through both no breaks start these types of work outs. Maybe do intervals on assault bike, or do barbell back squat like the 4 8 1600 workouts to build vo2max (increase mitochondria and myo something...)
Great video, been watching a few and this was really good. I like how u say 5k a fun distance. I went faster than could handle and was great while could maintain, crashed at the 3k mark lol. Happy running
Brilliant video for someone who has read Biology at school and wants to run and is struggling to increase the threshold..
Thanks man. I'm new to running that was really helpful👍🏴
Fantastic. Thank you.
Thank you for the training advice! Straightforward and I'm excited to try this, thank you!
This video is amazing! please create with same method of explanation for 10K, Half Marathon and Marathon. I love explanation with diagrams, so effective!!!! Thank you
Great video ! All the info i needed in just one place !
8 years later and this is still a great great video. i will definitely be using this as a tool over the summer leading into xc. also running a marathon in october, so i was thinking of taking my long runs up to 18 miles rather than capping at 10. then also doing my slow easy runs around 8-9 miles rather than 6-7. what are your thoughts on this? how would you do it?
Yes 18 is more appropriate for a marathon for sure. What is your tempo pace currently? That will give me a better idea of what your easy pace should be. Or better yet, do you have a recent 5K time?
Video with very important content, very good advice. I starting running on march last year at 22 years of age. Im training 10 times a week, but im still doing 10:00 min at 3k and 37 min at 10k. I would like to know what should i eat before a race and what pre-training you advise. Keep up the work
Carbs
you're a great communicator Cliff
Super good info. This sums up the process of tempos nicely.
Started with parkrun in my local park with 29ish mins, just broke 25 mins 2 weeks ago. Looks to break my 7 years old record which is 22:58 next year
Nice video! I've read some research that suggests 1200m intervals are better than 400 & 800's because you spend more time in the "optimal training" zone. Granted 400's & 800's are better than skipping a workout, but 1200's seem like the best distance for 5K training. Any thoughts on that?
Train both, shorter distances help train speed
very helpful an informational video for planning my workout schedule