6 Race-Day Tips In One 5K First-Timer to a different


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5K Race Strategy | 5 Tips For A Fast Run!

Video taken from the channel: The Run Experience


How to Run a Faster 5K: 6 Training Tips

Video taken from the channel: Ryan Trahan

Run the course before race day to know what to expect. If this is your first 5K, take the time to at least walk the course. If you have time, try to complete an easy run of the course about a week out from the race.

Knowing what you have to accomplish will really help you during the race. This can include water, sports drink, juice, even coffee and tea. On the morning of the race, drink 16 ounces of water two to three hours before the start, giving your body time to process extra fluid; drink another one to two cups right before the gun goes off.

More: 5K Race-Day Tips From Kelly Bastone. 5K Race-Day Tip No.4: Go Slow and Steady. Running your first 5k is a running milestone. It takes both grit and guts to sign up for your first 5k. You’ve stuck to a training plan, fought through a lack of running motivation, and much more..

You’ve already accomplished so much before race day. He suggests working with a coach for customized race prep, but there are also several 5K training plans out there you can use (like this 8-week one for. Many inexperienced runners tend to start off too fast when running a 5K.

Tactically, you should run your race so that you complete the second half of the race faster than the first (this is known as a negative split). Trying to run intervals at your desired race pace during your preparation can help you find the right pace to actually run on race day. Breathe deeply from your belly, remember why you are running this race, and visually break the 5K distance into four mini-races; the first mile, the second and third, and the final.10 miles!

When the gun goes off at the start, focus on reaching that first mile upright and with a smile on your face. The 5K is the race where runners come to meet. It’s the race where real distance runners drop down, taking a break from the usual smorgasbord of 15Ks, marathons, and 24-hour relays to. But as a general guide, when running a 5k race, you should be looking to take the day off completely 2-days before race day and the day before should consist of a light jog with a few short strides thrown in.

Think of it as stretching your legs out getting them ready for action tomorrow. First Day to 5K Week 5 Mix 2 Week 5, Mix 2 gives you a little more challenge than Mix 1, stretching your running interval to 8 minutes. You’ll rest easy in the middle for 5 minutes, then push for another 8. After that, take a well-deserved break!During the week, include 2 to 3 short runs with a few, small pick ups-short, snappy segments that get your legs moving faster and prepare you for the faster tempo of the race-to keep your legs fresh.

Two days out from the race, take a day off for total rest.

List of related literature:

Try to mimic the start time scenario of the most important races of the season during training so that you feel comfortable with your decisions on race day.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

In fact, I would say that three days before the race is the key day for your final hard session, and two days before is the important time to cut back on any socialising and ensure you get a good sleep.

“The Art of Running Faster” by Julian Goater, Don Melvin
from The Art of Running Faster
by Julian Goater, Don Melvin
Human Kinetics, Incorporated, 2012

Maintain an Even Effort Next to starting conservatively, maintaining an even effort might be the most important race day ultra advice.

“Relentless Forward Progress: A Guide to Running Ultramarathons” by Bryon Powell
from Relentless Forward Progress: A Guide to Running Ultramarathons
by Bryon Powell
Breakaway Books, 2013

Do not schedule your cross­country race on the same weekend as another race drawing participants from your potential audience.

“Encyclopedia of Sports Management and Marketing” by Linda E. Swayne, Mark Dodds
from Encyclopedia of Sports Management and Marketing
by Linda E. Swayne, Mark Dodds
SAGE Publications, 2011

Figures 7.3 and 7.4 will help you decide how to plan when you have fewer than 16 weeks between races.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Rule one: Do not introduce a new nutrition plan, either on race day or during the week leading up to it.

“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

These tactics are a great way to plan before the stress and fatigue that will occur during the actual race.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

I suggest skipping the tempo run on Thursday, since you will then have to turn around and run essentially another hard workout on Saturday with the race.

“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

The “B” races are important, too, but you will not taper and peak for these—just rest for three to four days before them.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

(For shorter races such as 5-Ks and 10-Ks, wait until four days before the race to begin your nutritional taper.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

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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  • As someone who runs about 19-20 minute 5k, I find myself going out at 3.5 minutes/km for the first km or so then settling into my 4 mins/km pace until the final burst with 200m to go.

  • Good vdo Im a ex gp rider and this is by far the best way to learn you get more feedback from your bike and yourself in 1 weekend then doing months and months on the road… Also you met a great bunch of people amd can learn from setup suspension etc from your pit neighbours If you love your bike take it to the track if you do you will be addicted.

  • So for this entire season I have been stuck at 16:40 16:50ish for my 5k and all I want is to break 16:00 and I have been sick, my ankle was sprained and my muscles are really sore. And tomorrow is state qualifiers, if I make states what could I do to help get my self under 16:00 at the state meet?

  • man you are awesome, i felt on one of your video by mistake, listened it, and it make me want to try running for real, i ive never really ran, never found it usefull and was always saying that i was not made for that, but you changed everything, you are motivational and instructive. i thank you very much for all these precious information you give! keep going (sorry my enligh is not on point )

  • I was that first type of person Ryan described freshman and sophomore year and saw close to no improvement. I’ve finally decided to put in the work as a rising senior and I feel so much better mentally and physically!

  • I really should have paid attention to this video more freshman and sophomore year. Now as I rising junior I’m adding more structure to my training and running 35 mile weeks. I really think I can improve this season after being so mediocre for so long. Wish you still ran Ryan!✌️

  • So what is wronng with a sub 20 or 22 5k? Most people in a 5k will finish around 25minutes or so. Sub 20 or sub 22 puts you in a decent category. And i get the even pacing advice but only to a point. You just got to. Put down the hammer.

  • I agree with your tips but you do need to run fast at the start so you get ahead of the people that will box you in, also the people up front might be running your pace but since they started faster you won’t catch them

  • Hold your line. And if you ride a fast bike but are parking it in the corners, go easy on one of the straights every lap, moving over to one side, to let faster riders on low HP bikes go by that are stacked up behind you.

  • I’m 12, I have recently done my last cross country run. I won! Afterwards I competed, for my school in the city competition where the top 300 runners from my home town compete it was ranged from the ages 10-18. So out of the 300 runners I came fifth! Super-passing my own expectations! I did the 5k in 19:48. I have another race coming up in two months! I hope if I follow your tips I may get first!:D

  • I just ran my first 5k and got 2 in the 8th grade boys division, and 19th in the race out of kids/adults. I was the 4th kid to finish and ended with a time of 25:00.

  • I am going to do this at park run in the morning. The do or die is my favourite. If I see I hit a pb for the first mile there’s no way I am not pushing for a 5k pb.

  • Got my first 5k in 2 days. Been having sessions with a personal trainer who started out overly cautious but cos he knows I’ve signed up to a 5k he is relaxing more and not as worried about me over doing it. He is keen on the plenty of water every time I have a walk break he’s asking if I want a drink. I’m never bothered but have mouthful to keep him happy. In this 5k I won’t be stopping for water not sure if my PT will be with me he’s taking part but we signed up separately so he may run all way. He’s said he will be running between a few of us he knows who’s taking part.
    I’ve been saying he’s being too cautious with me so he has said I could do 5k in 40 mins which is probably the fastest possible if I could run all way so I’m aiming for 50 min which will be hard.

  • It helped me a lot. Salute you. Love from Nepal. Love you my elder brother. I won my first biggest race in life. First prize was around 1000 dollar in your currency. And it become possible because of you. Thankyou very much.

  • Don’t give a shit, just run and enjoy. I take approx 30 mins and am 61 yrs of age, so just get out there. Many at may age have troule bloody walking so I dont mind. Nobody to compete with but myself!!

  • Increase ur pace and try hard at practice. Today was my first race and im a freshman I ran a 30:13 at time trials but at my meet today I ran a 27:58 on what the seniors say was the hardest course

  • Great info for us beginners!
    Ran track in HS but was a sprinter. Appreciate the difference in training you mentioned for people coming from shorter distances vs longer distances. Definitely hard to work up to high mileage. The short stuff is fun but it fails to create the endurance needed. PR from a couple years back is high 23 minutes so hopefully that changes in a couple months.

  • Bad advice. Always start out in front. Go fast down any hill, start out fast, that is when your the strongest. Everyone will be tired and will not catch you unless they breath better.

  • Question… Could I improve my 5k time from 20:07 to a sub 15:30 in 4 years?

    I’m a 15 year old guy & freshman in high school. This is my first year running seriously. Last year my fastest mile in gym class went from a 11:10 to a low 8. (I was a little overweight:P) Now, 1 year later at my second track meet ever I ran a 5:40 mile & a 12:51 2 mile:D. I have pretty high goals now to run track/xc in college. Preferably at a big university/div 1 school for a chance at a scholarship. So, if I am able to improve at such a high rate now, do you think I could have a shot at running a 15:29 by my senior year?Love your videos they have really helped me.


  • I was doing a 5k and Was dying of pain at like 4km and then I found my ‘race buddy’ and it was a sexy girlo, big ass and a fuckin beauty. I pushed myself thinking in my mind to follow that ass.

  • ‘No offense’ but you’re an arsehole. This was his/her first 5k. I would have loved to have broken 30min on my first 5k. Speed is relative to the experience and fitness of the runner. I suppose you can do a sub-15, yeah?

  • I started last year hitting 25 to 30 mins 5km. Got to summer and was hitting sub 20. Then managed a few 19s down to 18 and finally got my 17:34. This year hope to beat that. Have a race tomorrow of 4 km but nervs are building as I have high expectations of myself

  • As an older runner with a history of injuries ive started doing Parkrun recently but cant run between them as i need old injuries to recover. Any tips to improve 5k time?

  • 1) Take two Yamaha Tracer 900s one fitted with dry tyres and the other a wet compound tire to the novice session and blow every one away!

    2) Take a full pit crew, tire warmers, 3 sets of quali tyres, and a pit wall engineer, motorhome,

    3) Bring a grid girl equipped with umbrella and bikini to look badass!!!

    4) Take the bike to the finish, no early retirement.

  • embrace the higher levels of the pain of that last kilometer. you’ll get to that finish line, you’ll high-five your friends and then you’ll puke: great race!

  • I’d say it’s a bad idea to use hook straps over the yoke, or anywhere that compresses the suspensions for that matter. You have to either fully compress the suspensions (thus potentially damaging the seals if you hit a bump), or risk the straps getting loose if you hit a bump and the bike’s suspension is compressed. In my experience, it’s always better to use the wheel axle on the front and the swingarm on the rear. The bike will not move and the suspensions will be free to move in case of a bump.

  • Stages of running a 5k

    Start: internal screaming well okay then. We have started. I am officially running in this race.

    .25: I started too fast again didn’t I

    1 mile: first mile over already. This is easy. I feel great.

    1.5: I’ll be hitting the two mile mark any second now.

    1.75: why is this mile so much longer than the first

    2 miles: I have no energy left. I feel like I already ran a 5k. Would anyone notice if I stopped and walked right now? Well, I’m gonna pass out.

    2.5: people are saying I’m almost at the finish. I should start sprinting now.

    2.75: I can’t keep up this pace for the rest of the race. Need to slow down now

    3 miles: crap the end is right there! Sprint! Sprint!

    3.1: eh, wasn’t so bad.

  • can you maybe make a training talk video about running with weights ( Rucking).I heard its good training for the military.
    Thanks for the awesome videos!

  • I have the questions:
    Are you a plant based athlete/vegan?
    What do you think about weight training?
    Do you carry your minimal speed work approach throughout the season, or just the summer?

  • I am feeling really inspired right now1 Thanks. I usually adopt the third strategy. However, I do not think I am going hard enough the final mile even though I get really good times and usually win. It has been really hot and humid in Florida so the run times have been about 30 seconds slower. I race tomorrow. I will Do or Die= suicidal pace. Thanks again

  • On the road races, be ready to start with a great inicial sprint and get on the lead, so you avoid ducking those runners ho start super fast, but get super slow on the firts 500 m.

  • Never want to cross the finish lien feeling good. want to cross the finish line dieing, knowing that you pushed yourself to your limit. The worst feeling is when you finish knowing you could have gone so much faster. It’s called a race for a reason

  • strategy number 3 is fine if you don’t mind a flock of people passing you in the last half mile. I personally like to have some kick left at the end. Different strokes for different folks I guess

  • I Ran a P.R today using strategy 3, I tried the other 2 strategies and today I went with strategy 3, first 2km were super quick, and I knew I was on P.R time next km I consolidated the P.R and the last 2km I went through hell, but I was thinking of this exact video and it worked, plan was get AHEAD of P.R time and HOLD ON, knowing I was ahead keep me digging DEEP, THANKS CHAMP, forget negative split, go hard AND HOLD ON

  • Hey Coach Nate. Thanks for the excellent video, it’s really quite awesome how you break the tips down. Really zeros in on what you should be focusing on instead of shooting in the dark. I ran my fastest 5Km ever on the 23rd of November 2017 at a time of 26:42 and that was really on a flat course that I chose for it’s non-ending downhills:-) This was after months of training and really building in fitness. I felt really disappointed because I knew I’d been training hard and didn’t think my training was coming through. Today I watched your video and thought I’d try out the tips. I RAN MY 2nd FASTEST 5KM EVER at 26:50. This is quite great because not only did I test you out on a really undulating course but, I was left feeling as if I could’ve run a little bit harder. I wasn’t out of breathe from trying to SPRINT the whole 5km as was my fatal flaw in my FASTEST EVER 5KM. Great advice. Will let you know how the next one goes.

  • Sage, the music intro was fun! I like marathon distance [want to do an ultra]. Saw this latest post and thought 5K…I am sure Sage has something to tell me. It is the speed that I should add to my training. Thank you for advice totally makes sense.

  • I love number 2, I usually run my first mile in about 5:20, then I drop the hammer for the next two miles and just focus on gaining position. Number 1 I found is too mentally engaging to be able to run a good race, and number 3 is just ridiculous. I’ve gone from about 120th place at mile 1 to around 20th place by the end of the race. Number 3 is just too demanding and dumb, I have trouble seeing why anybody would ever consider using it

  • Hi, tks for these video. I don’t know if you have covered this subject, but can you do a video about recovering from injury. Tks anyway again. Take care

  • Love this. I had to cut down on running due to back problems 5 years ago. I’m back doing 5km parkruns and longer runs (due to cross training) and am going to use these tips. Really like the bit about the last mile, a good dose of reality, glad it’s not just me that always feels the same!!

  • I remember watching this last year. I couldn’t even run ½ km before I had to stop, I thought I’d never succeed. Now I can do a sub–25 minute 5 km.

    This time I’m aiming for a sub 20 minute 5 km. Such an inspirational video. Do or die!

  • Me and my friends are running a 5k but it isn’t a race… Like we aren’t competing in it, we are just support ion the cause ������

  • Great video. I’m soon to get into track days. I have a couple of bikes but not suitable for the track. I’m going to get an RC390 and learn all the fundamentals before trying to go fast. Would be great to leap on a 600RR but it’s not for me. I want to learn properly for once:-) Drivers don’t jump into an F3 (or whatever) car but that’s what we riders can (almost) do some road bikes are pretty close to superbike class out of the box and trying to learn on one is probably very difficult. Thanks for the tips I have the hurdle of language as I’m an ex-pat too but it’ll be all good.

  • Enjoyed the info….best 17:20-30 sec haha Enjoyed it all…and will listen again….I think of the 5k as a boxing match in a way….but I also like boxing… Hope your Old School Rocky High Training is going well and Fun! (CO)

  • Hey, Sage, I am a sophomore in high school right now who is about to race at the Nike Midwest regional. Which is currently two almost three weeks out for me. I was wondering how do I train like a marathoner before this race.

  • Man, all these tips are from then perspective of a young kid who’s body can recover super fast. I wish I pushed it as hard as he did when I was his age. When I try to put in the mileage he talks about now I end up overexerting myself and getting a muscle strain or something. Not that it’s impossible, just takes way longer to build up to that point I’m finding now. Enjoy your youth!! Lol

  • Thoughts on increasing speed for a 61-year old runner. Best time has been a 23:54 and my last race was a 24:18 and I was only 4th in the 60-69 age group. I really would like to get my time to around 22:00. Any caveats for this older runner?

  • I have one more very interesting tip: NEVER fall into the deathtrap of letting the race announcer pump your energy where you end up running way faster at the start than what you have actually trained for. From many experience training runs, I found out from practice that mile splits in order of {7, 8, 10} or {6, 7, 11} minutes is WORSE than running a {9,9,7} or an {8,8,8}… If you start too fast, fatigue kills the rest of the race and that’s not enjoyable.

  • Like the opening Sage. Was wondering if you had ever ran the JFK 50 mile race and if you had any thoughts on what it was like. If this would be a good race for a first ultra? Thanks again to you and Sandi for all you do for us. Love your book and am following your training plan in preparation for Boston. Hope to PR and to get into the first wave next year right behind the elites for 2017. That’s my goal for 2016.

  • It’s the cost of the tyres that’s the killer.. I’m £350 a set fitted and they’re trashed in a day.. Hotel can be done for £50 track day just over £100… With travel (petrol) few beers in the evening it’s £600 ish…

    It’s fun though!!!

  • but, elite Athletes don’t use do or die method. They increase their speed step by step. I think that’s so healty and has less stress,Nevertheless do or die method brings a personal pb if you do it.

  • I achieved 16:15 on a treadmill last week, how good is that and what would be the equivalent had I ran outdoor? I am training for a 5k competition and I do lots of HIIT (3 times a week)

  • Hi I’m 14 years old and my 5k PB is 20:59. After I got this time I got a bad dose of the flu. This was 6 weeks ago and today I ran and got 21:32. It annoys me that I can’t beat my PB but this week I’m going to eat really healthy for park run on Saturday morning. Hopefully I can beat my time.

  • catching people in the middle of races is my strategy. i pass about 40-60 people in the middle of the race and for the majority of the cross season i was in the top ten for my level

  • I like strategy 3 as well because you burst your first 1 or 2 K while you’re fresh. Pain comes between 2 and 4, but by 4 you know you’re almost there and can push through.

  • You can still get a PB with strat 3 but you’ll be getting passed at the end and feel like crap. I’m going to try strat 2 for my next 10k. Im going to divide the race into two like he suggested. That’s easier than getting faster each mile/k.

  • The 5k theory about first 2.5 k steady pace then smash it, the Crystal palace 2.5 k that I do on a park run the first 2.5k is up hill then declines so technically your method would work but it doesn’t as the hills kill you. My point is you should give your expert advice on different incline.

  • “I live to be the best this is all I got, I ignore the pain cause the pain will never stop” repeat that in your head for 20 mins 5km run it works for me

  • I ran a 5k a few years back where I wanted to get clear of the pack on narrow streets. I burst out at a Sprint pace like you recommend for the first 1-1.5k and settled back a little once clear. It’s still the fastest time I’ve set a 5k. That being said, my training this year has been much more focused so I plan to set a new pb very soon.

  • One thing I haven’t seen you address: Please do a video on workout to race predictors for various distances. i.e. What does a certain time for 6x800M predict for 5K race?

  • Did my first 5k run with no previous training no tips no nothing in 36:20 I was so proud I aim to get down to 25 minutes this year!

  • I currently injured my hip flexor yesterday because i had 5k race.I beat my pr by 12 seconds!But my hip is now preventing me from running.What do you think it was the cause of my injury @Tips4Running? Btw im 13 and i did 20:29!

  • Hi. I’m 52 and getting back into running after decades of doing almost nothing (used to be pretty good at school). After a month of running, I ran a 20.48 5k last weekend. I’m now aiming for sub-20 on July 11 using a more structured training plan BUT only running about 22k in total per week across three sessions. Is this a mistake? And what are my chances of breaking that Sub-20? Thanks.

  • All of our guys on out high school varsity are under 17, one just broke our school record with a time of 16 01! I’m a freshman and on the girls varsity team and am running 21 20, but next meet my coach expects me to break 21 and close the gap on some of our competitors.

  • My problem due to inexperience is the pace. i am fit enough for a 20 min 5km and have done it before. i believe i can get below that but I always go out too fast, then as a counter i go out slow the next race, just cant get it right,

  • I’m training for 5k’s. I’m pretty slow. Like 6:44 per but right now I have a small base. So I figure I have a lot of room for improvement. If I should be doing 13 mile long runs once a week. Speed work once or twice and a twenty min tempo run. Where are all the other miles coming from? How many do I need to log? I haven’t built up my long runs too long yet so right now I’m only logging about 15 miles a week. My long runs are only 7 miles and I’m going to add a mile a week till I get to 13

  • i just started running 5k, and learning how to run 5k properly.
    i am 26 years old, and my best time is 45minutes. my goal is 35 minutes for the next 2 weeks and 30 minutes for the next month.

    thanks for this video, i will try to run more

  • Jeez, when we’re talking 5km can we talk in pace per Km!!? The pace per mile stuff confuses how you break down the race. It’s 5 chunks of 1 km. Think about how you run each km. Simples!

  • Use Runkeeper! It will spit out your times, pace, distance etc and you can play your favorite music in between intervals.  Its a great app! You can focus on improving your times and not get distracted by others. 

  • You didn’t mention at what percentage of heart rate you should run a 5k race. Since it’s an aerobic event at the higher end, it should probably be at the higher end or a little over anerobic threshold? So like 88-90%? Am I right?

  • Doing my first trackday in a few weeks at cadwell. I do have experience on track in a car but after recently passing my bike test, im hoping a trackday will increase my confidence in cornering on the road

  • Hi what can you eat before a 5k, if you are diabetic? Ive ran my first 5 k last month finished 29mins and I’m 47 years old. I’m happy

  • you are knowledgeable and you have street cred, but can you be more succinct? i’m into this seven minutes and you could have bulleted this info in about 30 secs. i don’t mind too much but it’s something for me to consider when i’m looking for information

  • Good ideas, good strategy. Your “in your face” style is a turnoff. Within a few seconds I wanted to end the video. You have great ideas tone it down and you may get more hits.

  • I’ve been training for a year now, feel pretty strong, but everyone in the comments is so fast!!! I’m yet to be quicker than 25minutes… And that’s full out! Oh well.

  • Hi Sage, this year I will be running a bunch of 5Ks and Half Marathons…my dilemma is regarding speed work. Should I stick to the half marathon one (usually 800s repeats) or maybe I should mix them up? Thanks in advance

  • Would love to see a video about Heart Rate Reserve (HRR) vs the Percentage of the Maximum Heart Rate Method when calculating the different Heart Rate Zones!

  • I agree with most of these but not about pace. and pushing yourself halfway thru. Myself having run lots of 5k’s I run at a pace I am comfortable with for that race. That depends on the course and how I feel. Some races I just run faster (without knowing it) and some slower. Some ways I struggle about halfway thru and some I run fine with no struggle the entire race. Generally when I do not struggle my time is god for me. My time varies a lot on 5k races from just under 21 minutes to just over 26 minutes. Usually in the 23 to high 24 minute range I am happy with.

  • Thanks for the information Sage. I’m a 44 year age grouper looking to beat my PR of 21:30. This is great information to keep me on my goal without burning out. My goal is an 18:00 5k. Thanks for all your tips.

  • “Do or Die” I did try once and had a PB! but then I did it another time and blew up I really like the 2.5k and bomb it from there after going to try that tomorrow at parkrun:)

  • Sage it makes me chuckle how you called your 15:17 5k in highschool as pretty decent lol, my best is high 19’s, so i can only dream of such a time, i’ve come from a cycling background and only really started taking running seriously for about a year now so i am pleased with my progress thus far though, keep up the great videos bro

  • I start the first 400m with a sprint, settle in a little and take the first mile fast, settle in a little more to the second mile but still try to keep the pace going and just use everything I have left in the final mile

  • Hi I had an abdominal hysterectomy in December. I am training for a 5k run but I am still doing 10min each km. I am getting frustrating. It’s been 2 months. Can you give me some tips����

  • I’m signing up for my first 5k (actually a trail 6k) and i’m 2 months out from that. I’m going to try to increase my weekly mileage to 30 miles a week like you recommend. Thanks for the videos Sage.

  • Sage I’m really starting to realize the wisdom in aerobic base/mileage building AT conversational pace. I’ve been employing this into my most recent runs to try to hit my weekly mileage goal so far so good. Thanks for drilling that in for me!

  • I ran 43 miles last week, and 3 of those 4 runs was at least half marathon distance, I prefer running long. What are the downsides to this? Besides injury risk (I access my body and it feels fine.)

  • im currently running around 15 min i dont have much exlerience as i just started 4 months ago my target is 14 or 13 minutes how do i improve?

  • For all the science and technology you adopt in to your sports you take the third option, the caveman option just beat the hell out of your lungs & body from start to finish for the win LOL. that’s my option i believe it’s the only way to get a good time on a 5k. I love it.

  • My current PB is 24:34 at parkrun level ( i have completed 3 5k parkruns) each one has been faster than the other. I have my first 5k competitive track race this weekend at university league level.

  • You need a license to do a track day over there? Here in the states all you need is a pulse and a bike. Honestly after seeing all the beginners make the dumbest mistakes it’s probably a much safer thing, I wish they made you have at least a license to do a track day. Everyone will make mistakes at some point your first year will be all about learning what not to do. Safe riding guys

  • Excellent video. As an older rider, with years of riding experience, this encourages me to try a track day…Finger crossed…. thanks for this!!!

  • Last night was my FIRST day back into running! And it felt really really good!
    My running felt really smooth & relaxed!
    In my running…
    I reached a NEW Personal best time in my 5K time!����
    NEW 5K TIME: 25:59.9

    I had a lot of fun & it felt great to run again!☺️❤️��
    These tips are TRUE when running a 5K!!

    This year, I plan on participating in the…
    Walt Disney World Resort Virtual
    Star Wars Half Marathon Event in..
    January 2021!������❤️��

    They said we are allowed to break down the 13.1 mile run into separate days of our run! And for me, I plan on doing 5k’s 3 times a week until I reach the average distance of 13.1 miles!

    And don’t get me wrong, this still counts of running a full Half Marathon! I am just doing it differently that’s all!☺️

    Any tips?
    Because this will be my first time running a Half Marathon!

  • should i take a rest before the day of the 5K Marathon or i can keep practicing I mean i won’t be exhausted in the day of the Marathon?!??

  • Good video. All sound advice. One idea on your last point. Every one has their own best kick distance. 800, 1600, 2k, whatever. Figure out your best kick distance, and kick that.

  • Excellent video. I’ve been waiting for this for a long time (i.e. A video on how to load a bike into a van). I’m thinking of getting rid of my car and buying a van so I can transport my bike to and from anywhere. Would be weird owning a van as a daily driver.

  • Wow  great video! Thanks so much. I’ve been  treadmilling for 14 years but now in my mid 50s I finally started racing. I did a 5k at 25min which is slow I know, but I started interval training and my times are getting better,but to get sub 20 min., would hill runs help  the most? I run about 25 miles a week, but I also work 12+ hour days, so I have to do it between  shifts. What’s the best way to improve my times?

  • Hello Sage!!! Once again great video and thank you for sharing your knowledge as well as your passion! Question for you… when you talk about high mileage for a 5K race let’s say 50K per week… is that mileage just at the end of my peak season or it all the same throughout my training plan… let’s say I got s 5K race in Oct. 2020… what should look like my mileage. Again thanks for everything!!!

  • Strategy 3 is the same as strategy 1 lol. If you run fast intervals in training and have a goal in mind, you’re going to succeed if you keep that heart-busting pace up and consistent. How is that not running a even-pace race?

  • Love tip number 2: run your own race. Uh…whose race would I be running if not my own? All these race strategy videos are rather entertaining. God Bless!

  • At 7:20, you say after doing a run, then you should do some strides. What’s a stride? After I’ve run 5 miles, do I sprint 4 x 100 m or 8 x 100 m? But after running 5 miles, I’m too tired and winded to start running faster.

  • And what about recording it?:D https://www.youtube.com/watch?v=6urKuNtzm2c&t=2s&fbclid=IwAR2hgynKkOrmiLUjXHdkVctpRVNexr3jGfCFDY-aMBC7AKUiQhUTK0aAcBs

  • I do weights so my body type is very different to his. I also get some hip soreness which doesn’t allow me to run as frequently which sucks.

  • Your timing for this video couldn’t have been more perfect. As I have been building up the past few months for 5k season starting this weekend for me. Get that speed up for a good fall marathon.

  • Do or Die can backfire, mind you. It seldom works out, as he has mentioned. I run a 6:50 min/ mile 5K pace, and have gone out the gate, at 5:40 min/ mile, held on for as long as I could, before slipping down to race pace, and downward as much as 2 minutes below pace ( 8:10 minute mile). So far, the best strategy I’ve had is to start at race pace, or even 5-10 seconds slower, regardless of how hot everyone else running, and then, come 2, or 2.5K, hammer down at your faster than 5K race pace and make it a 2K, or 2.5K race. I find I catch a lot of the people that darted off ahead of me and who eventually expired into a slower pace. I always come to these channels looking to see if anyone has ever done a 4x1K strategy, with 200m recoveries, etc. but I never find that sort of a science in these techniques… It’s all just “do or die,” or “reserve and unleash.” I’d be interested to know if anyone ever does, say, 1k @ faster than 5K pace and 200m recovery etc.

  • A training talk: racing for training? I have always heard that we should train for racing, and do not race for training. Yet, if you are preparing a marathon and you have to do a long tempo (e.g., 10 to 12 miles), would it help to do it within a half-marathon race? It would help in sustaining the required pace (and also help practicing fluid intake). The same applies to training for half-marathon. Your opinion?

  • This is glorious, I’ve been looking for “how to get really fast at running” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (should be on google have a look )? Ive heard some awesome things about it and my partner got cool results with it.

  • This Saturday I have regionals and it’s going to be a flat course I’m aiming for an 17:59 my current time is 18:38 I like to start in the back and at the one mile mark I pick it up to top 20 then the second mile I pick it up a lot faster is this a good strategy

  • Great advices and great footages! Thanks a lot for sharing that with us. I’m in that video and it was my first track day too. And I had similar advices from friends and it did make my day greater! Is there any way to get the videos? As I would love to see them. Thank you guys

  • Stages of running a 5k

    First.5 miles: “This is easy, I’m going super fast right now. This’ll probably be a PR for me.”

    1 mile: “Still feeling pretty good. All that training is paying off”

    2 mile: “Good lord why do I run. How are those people ahead of me so fast? I’m just going to die here. I’ve never been so tired in my life”

    3 mile: “Thank god. I’m going to pass out any minute now. Just a little further and I’ll be at the finish line”

    3.05 mile: “Okay, time to kick. I’m dead, in pain, and tired. Any energy that’s left in me is going into this final push. And this mornings breakfast may come out, but that’s alright.”

    Finish: “New PR, awesome! Alright, you can just leave me here at the finish line. I’m sleeping here tonight because lying down never felt so good. Cool-down run? Oh coach, you’re a funny person. Let’s just call it a day.”

  • Great tips… For a 5k, I can hold a 7 min mile pace for about a mile, but then I decline really bad on the last 2 miles.. so bad that my time is worse than running (at tempo) a steady 8min mile 25min 5k… so frustrating, getting the speed..Ive completed a couple recent sub 2hr half marathon, so have the endurance, just getting the speed is an uphill battle…  I really want a sub 20 5k.. but it seems miles away:p

  • I’m a freshman and my best time this year is 18:05.. I’ve been stuck at that time for 3 races and my last meet is in 2 days and I want to break 18’s so bad

  • Favorite strat: Start clean, run relaxed, pull in behind someone like you running strat 3, and finish strong to win the race. Seen it happen too many times to count.


  • I recently started running high school cross country. I’m a sophomore and my best time was a 20:19 5k. I have never really been into running before besides playing indoor soccer. My worst time was a 21:35 5k. Are these decent times for a first season? I hope to eventually run into the 19’s.

  • I think taking the first 200-400m and running it hard in a XC race is in general a pretty smart strategy. Generally there are a lot of people in the race and you don’t want to get caught behind a bunch of slower runners in a narrow, tight turned XC race. You see pros and elites doing this and winning races because they weren’t bunched up.

  • “Do or die suicidal pace” is on the money. It’s the race day strategy that has got me to a 19:11 5K at age 50 and on an upward curve towards the holy grail of a sub 19 time. Not easy at this age while simultaneously trying to maintain upper body mass. Cheers Steve, great video.

  • I am always skeptical of 5k tips, but I agree with these because he says “run your own race, run relaxed, and try harder at the halfway point.” Some people run at the same pace or try to have negative splits. Others like me turn in the best times when they have their first mile as their fastest mile.

  • We need more like this on YouTube. I see loads of videos by youtubers that has no clue about body position and how to ride safe with margin of error. Especially in the US it seems like. And they are all on supersports….

  • I am more No 3, ie I just go for it. My goal was a sub 20 and I finally did it just before I reached 58, and it was just as you described. I think, however, I might do better if I adopted the 2nd or 1st strategy. I just naturally go off too fast and pay for it later on. I ran a track mile in sub 5:45 last week and subsequently ran a terrible 10k yesterday at the Great Donington, where I ran the first kilom at 3:42 and slowed right down to a 46:17 finish. I wanted a sub 42, and 3:42 for the 1st kilom was way ahead of the pace required. I keep doing it, and I’m going to have to change.

  • Stages of a 5k

    800 meters We kinda went out fast (breathing heavy)

    1 mile I feel okay but I’ll keep going

    1.5 miles holy f*ck why is this so long!

    2 miles I’m so tired!

    2.5 mile why did I do cross country…

    3 miles SPRINT!!

    3.01 miles I made it ��������

  • I`ve been trying to beat my 5 k pb for three years, but it wasn`t until I saw this video that I managed to do it this summer. When I first saw this video I was grinning from ear to ear, especially during the last part of the video when your energy is sparkling out of the screen. Thanks for much needed inspiration!

  • A couple days ago before even watching this video I ran shad derby (5k race in CT) in 23:04.18 I’m only 9 and after watching this video I set a goal of at most 21:00 and trying to get in 1st place for under 12 I got beat by a 12 year old who got somewhere around 20:00 this video is going to help me out (I hope)

  • what you should do when straping down the bike is strap it down from the stand side first. This is so that if you over tighten a strap on the non-stand side the bike does not fall over…
    You can tighten a strap down on the stand side stand down and not worry about the bike falling over when doing the other side.

  • How about making pace plans for difficult courses. Such as knowing you have a 1/2 mile clime starting at the end of the first mile, or starting with a huge down hill and having to race back up, all in a 5k to 10m race.

  • Hey man, thanks for the video. I am new to racing. I have never been a runner and avoided it at all cost when i played sports through high school and college. But got into it for general fitness purposes a few years ago. I just started racing a few months ago. I’m not that fast yet, but I think i have respectable times. I have no idea what I am doing and just go out there and run as hard as I can. I’ve been placing in the top ten pretty consistently in 5k and 10k races with fields of around 300. so I am pretty proud of myself so far. But cant crack that top spot. (not bragging cause I know my times a shit compared to real competitive runners) My problem is I go balls to the wall and start to fall off towards the end, which I guess is your third strategy. Do you have any tips as to how to not fall off like I do? Should I change my running strategy and slow my pace early so I can be more steady? Or should I just keep with endurance training so I can train to hold that blistering pace till the end? Like one commenter posted, its nice to finish with a good time, but it is pretty disappointing when you are holding the lead the entire race and get passed by a couple of guys that have a good kick in the last km. Makes me pretty disappointed in myself even if I beat my PR.

  • warm up? That’s a freaking workout!!! 10min run??!! that’s just about half of the 5K already lol I say the stretching is right but gezzz. maybe some jump rope or light suicides

  • Currently im 18
    One year ago I did nothing But running, best 5k was at 19:39
    I got into Fitness and never ran since (still very happy about the decision)
    Tomorrow is my first 5k run since. Lets see how ill do, wish me Luck:D
    (Always used the slow first 1k, mediocre 2k sprint 2k variant)

  • Question: When I run, should my steps be like ‘touch and lift’ for higher cadence or should I push back with my back leg to propel me forward? Tnx

  • Let’s say i want to follow a Pfitzinger 5k plan that has an average of 60km a week. Should my I peak at a higher mileage than that in my base building phase? Or should I peak at 60km before I begin the plan?

  • 90% of these comments are “oh im a freshman and I can run x amount of time” well yeah skinny ass you weight 90 pounds how about you do that weighing 180 pounds

  • Skimmed over tyre pressures when that’s somthin new guy’s will need to keep an eye on after each session. Also i turn up with a full tank saves fuckin about setting your bike and the rest of the garage on fire.

  • I’m probably late in the comments but all I can say is that y’all are so good! All of you can run faster than me lmao. I know I’m not good at running but seeing the comments made me realize how bad I am hahaha but I am trying my best to improve everyday. I ran 1.86km in 12min and 40 seconds today. But I started off running 1km in about 7 minutes so I guess I am getting better. So to everyone who feels bad because they’re not reaching the “average” speed, don’t worry!! We all have different body’s and limit so you shouldn’t feel bad about it. Consistency and effort is keyyyy. Keep doing your best, YOU CAN DO IT

  • Great advice. Have you got an idea how someone like me could train optimally on only 3 runs + 3 easy indoor bike sessions per week! I fit these around family and work (usually adding more runs normally leads to injury so I am on my indoor bike on the other days to replace my easy runs). I currently do 1 day tempo, 1 day intervals and 1 day longer run all done within an hour. I am currently around 22:00 5k pace aiming for sub 20 by year end. I am 36, Male and got another 5kg to lose.

  • I ran. for.many years. My 5km.PR 14″47. My tip.is…. Start quick.firt mile, maintain on the e 2nd, and give it all until the end on the last.
    Pretty quick distance…. Good luck.

  • Great advice. I usually just do a slow run with a few strides. Never really got into this dynamic thing

    But I would disagree on the timing of the warm up. Wouldn’t it be better to get it done close to race start. I know it sometimes be difficult in a big race. But there are lots of smaller runs where you could finish warm up 2 minutes before without any problems.