5-Minute Expert Help guide to Practicing a 5K


How To Run A Faster 5k

Video taken from the channel: Global Triathlon Network


Mo’s TOP 5 RUNNING TIPS | How to Win Like Mo | Mo Farah (2020)

Video taken from the channel: Mo Farah


GTN’s Tempo Run Training Guide | Everything You Need To Know

Video taken from the channel: Global Triathlon Network


How to Run a Faster 5K: 5 Top Training Tips

Video taken from the channel: Ben Parkes


5k Training: 3 Strategies for Your Fastest 5k

Video taken from the channel: StrengthRunning


5 Must Do 5k Workouts for Speed and Endurance

Video taken from the channel: StrengthRunning


Top 5km Run Workouts | Run A Faster 5km

Video taken from the channel: Global Triathlon Network

As a beginner you may want to look for these features to maximize speed and enjoyment during your first 5K: 1. Course elevation gain: Elevation is a key element to consider for race day, especially if you’re a beginner! This is 2. A USA Track and Field certified course: If accuracy matters to. You can also adapt it for a 5K walk.

This 5K training schedule includes a mix of running, walking and resting. This combination helps reduce the risk of injury, stress and fatigue while boosting your enjoyment of physical activity. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule. The 5K is fun and exciting – training for one is no different.

This 8-week plan is designed for maximum results and built to adapt to your experience level and needs. Nike processes information about your visit using cookies to improve site performance, facilitate social media sharing and offer advertising tailored to your interests. Running at 5-minute mile pace, for me at least, is a shock to the system. But I’ve also found myself looking forward to the sessions, reminded once more of how exhilarating fast running can be.

This training program will build your strength and endurance and get you running your first 5 km in 8 weeks. Remember that everyone is different, and your base level of fitness may vary. This training guide is just that – a guide – so listen to your body, and feel free. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events.

ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. Learn how to start training for a 5K or 3.1 mile run in 6 weeks. This is the best way to train for a 5K with the right shoes, clothes and running schedule. The 5k race is one of the most popular distances for both new and experienced runners. For the beginner, the 5k is very often the first race, the first real assessment of running fitness.

For the experienced runner, the 5k is a race that can be added into a training schedule without necessarily compromising the rest of the week’s training. If you are fit enough to complete a 5K, you can prepare for a successful 5-mile experience in just six weeks. Choose our Just Finish training plan to focus on building your mileage. If you are gunning for a time goal, you should be able to at least jog 5 miles already and should follow the Go for Time version. Dial in Your Effort.

Maintain muscle during training with The Men’s Health Big Book of 15-Minute Workouts.) The Basics We’ve chosen Monday, Tuesday, Thursday, and Saturday for running days, but the days can be.

List of related literature:

Finally, in chapter 12, will presentaselection of training plansfor each of four race distances:5K, 10K, half-marathon, and marathon.These plans will help you get started with the adaptive approach to training and the process of becoming an effective self-coach.

“Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach” by Brad Hudson, Matt Fitzgerald
from Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach
by Brad Hudson, Matt Fitzgerald
Crown, 2008

For the newbie, you can use this program to prepare for everything from a 5K to a half marathon.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

The long-term benefits of this training methodology are so profound that all serious mediumto longdistance runners incorporate some form of interval training into their monthly training cycle.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

The relation between your aerobic pace of 9:30–10:30— over thirty minutes for 5K—and your 5K race time of 17:19 demonstrates how much of an imbalance you have.

“The Big Book of Endurance Training and Racing” by Philip Maffetone, Mark Allen
from The Big Book of Endurance Training and Racing
by Philip Maffetone, Mark Allen
Skyhorse, 2010

But training for a 5K is not equivalent to training for a marathon.

“She's Still There: Rescuing the Girl in You” by Chrystal Evans Hurst, Priscilla Shirer
from She’s Still There: Rescuing the Girl in You
by Chrystal Evans Hurst, Priscilla Shirer
Zondervan, 2017

There are not a lot of training tips in this book, because in general I am skeptical that training advice is useful for most runners.

“The Incomplete Book of Running” by Peter Sagal
from The Incomplete Book of Running
by Peter Sagal
Simon & Schuster, 2019

The 5K training plans are the shortest at sixteen weeks.

“Brain Training For Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health, and Res ults” by Matt Fitzgerald, Tim Noakes MD
from Brain Training For Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health, and Res ults
by Matt Fitzgerald, Tim Noakes MD
Penguin Publishing Group, 2007

Thus, if your maximum weekly load was 10 hours (line M) you would be doing about 8 hours of easy aerobic training, 1.6 hours (including rest) of race pace—plus intervals, and 2 5 minutes (including rest) of maximal intervals training during a week.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

If you have experience with the marathon but have only trained with a minimalist-type program, then the Beginner Plan may be the logical next step in your training.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

And while easy runs can be very routine, in the best sort of comfortable way, that doesn’t mean you have to do the same run over and over: Easy runs give you the flexibility to decide where to run, on what terrain, and for what mileage.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Awesome video mate and a new subscriber ��

    My 5k pb is 20:57 (done yesterday ��)
    I like the idea of strides at the end of the easy run, just one thing I have with that is that would these sprints not make what should be an easy run, a hard run?

    I know for me doing 10 X 100 -150m strides at 90% would be a tough session. I don’t care if they are hard I’m just making sure I haven’t mistaken what you suggest in the video ��

  • Having done a 5k race with my personal best at 25min what is in my case my RPR OF 8-9 in terms of pace.. Thanks.. Excellent workouts

  • Really basic question, but when you say “5k pace or over” on those interval sessions, does the “over” mean “slower”? Or does “over” mean “quicker”? I’m probably over thinking this!

  • For speed one session main set
    Why not 16x but 8x then repeat 2x?
    Is it mean that repeat not only main set but also do warm up again?

  • Okay, nicely done as usual, and you did a particularly good job explaining the paces, but sometimes I’m struggling to tell if the video is for beginners or intermediate/advanced runners. In this case, I think the threshold workout (subthreshold to be exact) is really easy, while the 1 km repeats at 3-5k race pace and the hill reps I’d find a bit hard. I’m around the 20 min per 5k race level.
    Also I’ve noticed that GTN has been using the metric system. Thanks, though I’m a bit worried about UK viewers stuck with the imperial yardstick 😉

  • 1) 4 weeks of sessions
    -session 1: 6x800m (rest time: 120s, 90s 60s, and 30s)
    -run at your goal 5k race pace

    -session 2: 10x400m for weeks 1 and 3
    4x1600m for weeks 2 and 4
    -all with 2min recovery
    -run with slightly higher pace than your goal pace

    2)Easy recovery run(you can have a conversation while running)
    3)Strides: after easy runs, run 100-150 meters with 95% effort(6 reps)(30s recovery after each rep)
    4)Don’t run race every week(make it once every 3 or 4 weeks)
    5)Practice pacing

  • And I’ll have no hunt for PB just enjoy the event this weekend.
    Last score 24m, 16m look awesone, but impossible. Anything in between is welcome.
    For sure I will use your tips as my true PB is a training improvement!
    The rest is just fun & score. ��

  • Thank you for posting this. I’ve been watching other videos on this as I’ve just started getting going with my training. This one is the best one. My goal is sub-18 5k. Right now I’m just over 20 minutes. I’m running about 40 miles per week. Thanks GTN!

  • Thank you these are some really useful tips. I did 5x800m last night off 90 secs rest. Couldn’t manage a 6th as judging by my splits I went off too hard. My 800m times were 2:57, 3:10, 3:07, 3.01, 3:16. My Parkrun PB is 19.32 so I reckon I’m close to beating that.

  • I appreciate the free coaching here thank you. Of note, these are all unsubstantiated assertions. I’m wondering if there is any science behind the speedwork programs?

  • My PB is 25.04. Down from around 28 minutes 6 months ago. Have now stopped racing every week and use this as a recovery run with my kids at either 30 mins or 35 mins pace. Will try for a PB again in the new year.

  • My current goal is to get under 20 minutes, feel like I’m an impossibly long way off at the moment when I’ve run my heart out for a 22.30, so will definitely take all this on board and change my running week.
    Good luck to all with your own goals, don’t give up.

  • Why not just do 5 x 1km (instead of 4 x 1km) so you are hitting the full 5k in the session? I like doing the 5 x 1km, starting w 2 min recovery and then dropping the recovery down by 15 seconds over the course of a few weeks so the last session is 5 x 1km with just 30 sec rest. If I can hit this, I know I’m race ready!

  • I’ve plateaued been running for 4 years after a LONG lay off and got my 5k down to 22 mins (aged 54) Trouble is I’ve now dropped to 23 minutes despite running more regularly?? I can plod 10 miles in about 1 hour 20min but struggle to maintain 4:30 min per km for 5k now?? What’s going on??

  • Why does GTN always upload the exact video I need at the right time? It’s as if they can see my entire life and are creating content just for me hahaha

  • I’ve built up to run a tempo run of 800m with a 400m recovery and repeating 5 times for a good session. Hoping to nudge up to increase the distance at tempo 1200m in preparation for a 10km event later this year.

  • Awesome set of tips & really like the sound of that final workout to really get a good gauge on things. Hope to be in a position to try it out one day in prep for a 5k

  • 6:01 Why in your option the threschold bout time is steady decreasing from one repetition to another? Is there any reason you have this pattern instead of “up-and-down” mode? Like some (from my favorites) cycling training protocols have. For example: 4-6-8-6-4 or 2-5-8-5-2 minutes instead of 8-6-4-2?
    And another question: isn’t 2 minutes bout a bit short for threschold loads?
    I’m not challenging you: my next training will be as you prescribed, I just want to have some tuning information for future.

  • Trying to get my 5k under 20 minutes, my best yet is 22:10 I’ve not been close to it for a few weeks now so need to get the training in ��

  • I recently did a 12 x 200m workout slightly faster than 1 mile pace with a 200m jog recovery and really liked it as a speed workout, would it be good for a 5k too or is it more oriented towards shorter distances since the speed is much faster than 5k? Thanks cause I’d like to keep doing it and use it to improve my 5k time

  • Hello Jason!
    André from Brazil here.
    I’m a 48 yo runner/biker and I’ve been thinking if I could stiil run 5k sub 20min.
    I’m (trying to) building a solid base using long runs (from 10km to 16km) and strides, but I struggle to understand about TEMPO run and other workouts.
    What do you suggest?
    Thanks in advance! 😉

  • 10K was always my worst. 6 weeks of alternating 800s with 1 and 2 mile repeats (similar to one of your tips) gave me a 6 minute PR and 2nd place age group. I had also recently run my fastest marathon, giving me a good base.

  • Thanks for the helpful video. My team often uses a pyramid fartlek workout. Something along the lines of 1 2 3 4 4 3 2 1. Those are the amount of minutes at threshold pace and the recovery is the time of the previous pickup. And you can fit that into any type of distance run depending on what shape you’re in and what your weekly mileage is looking like

  • Great topic and you covered all that needs to be known about racing 5km..����…..maybe some topic in future about nutrition and lifestyle of a smart runner.

  • Hello from Brazil! Thanks a lot, Jason. It’s the first time I watch one of your videos and I loved it! Clear, concise, and at the same time very informative. Would you say it’s a good approach to use the principles and 5 types of workouts you outlined here to prepare for a 3000m test (adjusting for the specific race pace intervals)?

  • After a near two decade lay off I’ve got back into Running, I’m following a Garmin Coach 5k and this video is pretty much the exact same format. It looks like I’m doing 80-20 rule, Easy and or long easy runs 80% of the time and the remaining 20% are things like Goal pace repeats, Hill reps, strides etc. I’m loving it. I’m half way through and next week is my 5 x 1km race pace repeats �� nervous!

  • Are 90% of Youtubers just marketing whores now? It’s so sad. Just tell me about running man, i’m not interested in buying shit i don’t need.

  • I improved my 5k time on day 182 of my running streak, a week after I improved mij half marathon top time with 6 minutes. The day before I did a 24km long run. Just for a little background. During training I never can push myself enough to go for any records and this was only my 3rd 5k I’ve entered.

  • Every time I do 100m repeats my next run is easier. Definitely good to include 100m and 400m repeats. Take it easy, 4 reps is plenty to start and build from there.

  • I’m curious about your thoughts about doing a fast(well goal of 23 min for me anyway) 5k with only 4 weeks of training following a 15k? Any suggestions?

  • Hello Mo, I would like to ask youwhat do you plans for your stadium? It needs to be a very huge and prohressive sport arena or complex. We can help you. evoconcept.ru

  • is it better to use time to define lenght of a interval rather than distance? I usually do 5 x 400 m to work on top end speed with 90 seconds recovery between each rep. Should I instead do 5 x 90s + 90 s recovery to make it exactly balanced?

  • I just wonder…how many people actually do these complicated training plans? When I run, I just want to run. If I’m doing an easy run, the whole run is just at a nice easy pace. If it’s a hard run, I go at a hard pace the whole way (minus warm up/down), none of that counting various different times that change throughout the run. For speed workouts I’ll do intervals, but again it’s a simple 30 seconds hard, 30 seconds easy the whole way (minus warm up/down). It’s way too much mental effort to try the complicated plans you guys always put up, and I run to clear my head, not to have to be constantly counting what I’m doing. Does anyone else feel the same?

  • 6:12 What is wrong by going all out once a week on a run. I don’t see a 5k injuring anyone unless it has a crazy downhill part. Does it really mess up peaking on a strict program?

  • I m 47 never did 5k until 2months ago during the partial lockdown I started training. Interval runs are actually quite good training. I m quite surprised I can complete a 5k in about 26mim. I m trying to do 25min which might be pushing it a bit for some one who didn’t like running

  • Can someone help me please? Every time I go for a run I always throw up no matter how long I run for or how fast I run I will always be sick. Can anyone help me out are they any supplements that I can take to sort this problem out? Or any tips that will help…thanks

  • I have just started running again after a 6 month injury break. I did tempo runs before in the for of 8 times 200m and an other 200m recovery ( + 1k slow warmup and cool down). I did those 200m with over 90% effort. Is this a good approach to interval training? I’d like to get faster on 10-12k runs. My race pace was 5min/km the best and about 5:45/min during an Olympic distance triathlon.

  • I noticed that the slow running advice is already integrated in the running schedules I get from my TrainAsOne app. It really works.

  • Good tips. I’ll use these. 52 years old, ran a 21.53 three years ago and stopped running. Now trying to get back into it with a goal to break 20 minutes by year end. I can sustain 4.30/lm for 8k or more and did 4.05/km x5 with two minute recovery the other day. No major issues. Hope all of that puts me on track…or am I delusional?

  • asked a question couple of days ago… just wondering what ur warm up and warm down is… when i am doing sessions i do a 2 mile warm up and warm down… just wondering what your warm up is?? cheers

  • How would a work out for a normal person look like when training for a half marathon at 2 hours goal time? When I run at 120 heart rate, I feel like I am standing (so this is G2), running a bit faster, and I am at 150 heart rate (G4?)…any faster and I am at my max heart rate 175 (G5). Thanks

  • Hi Jason, thanks for the video. Very informative and insightful. I have one or two questions. Firstly, at what sort of pace do recommend running the long run? I’m guessing it will be slower than Tempo but how slow? Secondly, what is your view on short recovery runs or rest days (particularly after a hard session)? I wondered if you could provide a generic 7-day training plan (e.g. Sun: long run; Mon: recovery and strides; Tue: mile pace or faster intervals; Wed: rest day; Thu: Tempo; Fri: recovery and strides; Sat: goal pace/ race day)? Finally one more question, with regards to hills training when and how would you fit this in to a training regime? Many thanks in advance ����

  • My PB is 24:42,other best run is 25:05. I started running around 3 months ago,finished the Couch to 5k program. I honestly only ran 5k twice,i ran for 28 and 30 minutes which was around 5.4 and 5.7k. My goal is 20,but i’m not in rush. I will develop training schedule now that i’m done with the program. I don’t have a watch or proper running shoes tho ��

  • 26 min 5k this weekend i’m 47 and first 1st time hitting the 26 min mark since my achilles injury in 2018..I’m thankful it was a long way back and will continue to pushing for a 20 min 5k