How To Run A Faster 5k

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My strategy was to run a marathon. After that I went from a 27:03 5k to a 24:36 on the same course. The marathon taught me that when I thought I was tired, I wasn't tired.

Here’s an old lady’s 5k advice: 1. Build your base. Increase volume, whether by time or mileage to 4-5 days per week, 45-60 minutes of quality running. 2. Add speed work: 200s, 400s, 10 -20 minute hard tempo runs. 3. Don’t do anything today that stops you from running tomorrow(ie, you can’t build volume or do speed work if you’re injured). 4. Run a 1.5 mile or 2.5k time trial 3 weeks before race. Add :20-:25 per mile for 5k race. 5. Pick a flat course!😂

Training with intent CLEARLY changed my performance while training. During the pandemic I trained for the sake of training, but the moment that I started to set clear goals my performance skyrocketed... Granted, I only could do stuff inside, but it was awesome for me :). Great video, as always!

Have been chasing an official sub-20 minute 5km for years, I have done 19:48 in training but I have just signed up for a local race in 2 weeks time to try and prove it! :D great video, thank you!

So I'm 12 and just got a PB of 21:50 and by the end of the year I'm aiming for under 21 so this video was a huge help

Snagged a 1h27m49s half yesterday exactly a year after tearing my calf and 4 months after returning to running - a sub 18 minute 5k was next on my list, perfect timing! Love your content Fergus!

I've been Running for just over 3 years, signed up for my 1st ever Marathon in February 2024 in Malta 🇲🇹 Putting in the work now to hopefully achieve that finish line! Really enjoy your content 👏🏽

just ran a 59 minute 5k, was going for 1 hour slow run but when i saw that my pace was enough for 3 miles, i ran faster on each mile. Ask me again in a year to see where I'm at. 100 pounds ago, in highschool, I went from not being able to run a mile to 15 min as my first mile. Then to a 26 minute 5k as a novice runner. I'm way heavier and so much less fit than then, so here we go.

I’m just trying to run a sub 35 min 5k 😢

I'm a 57 year old 'powerlifter' who just recently got challenged by a fellow lifter to run a 5k.........I appreciate the general knowledge and thought process........thanks for posting!

What's the point of doing anything if you can't physically push people over?

2 year ago i was fat 31y old, never did any sports or anything. Decided to start running 5 to 10k daily 6 days a week, losta lot of weight, completed halfmarathon in 2 hours, currently at 10k 58min pb and 26min pb 5k. From 45 min to 26min was insanely hard, it went kinda fast from 45 to 35 but from 35 to 26 my god 😅... i am 88kg now 185 cm long and superhappy where i came. I just ran and pushed myself, no plans, merch, measurements or anything just sheer willpower.

Did my first ever sprint Triathlon 2 weeks ago (partly because of your content!). Currently I'm training for a second Sprint Tri in September. Goal for next year is to start working on swimming (I can only breast swim and did only around 5 swimming sessions the whole year) to either cut off a good chunk of my sprint time or go for an olympic distance. You are so right about signing up for events! Not only does it give purpose to training sessions. You can also be damn proud to take the challanges, no matter how good or bad you finish.

Spent a lot of time in soccer and tennis growing up. Went into firefighting. Endurance was my best friend. I had some physical issues that have really been painful. I stopped letting it hinder me. Rain our local Bridge Run and was under 30 minutes at 29:58. It was amazing and felt great! I just ran 8k today, and I realized I could go further and not feel tired. My piece of advice: dont compare yourself to others. You can do it. You can push yourself. There will be people better than you and worse than you. And if your brain says stop, your body can keep going. Soon, you will realize that it is a mind game.

I managed to get a 19.25 5km I did this from being at rock bottom using the wrong things such as alcohol to mask my problems then running made be change my life and achieving a sub 20 will forever fill me with a sense of achievement and great video self progress though is the most important thing for sure

Signed up to a standard triathlon because of your motivation in this video. Thanks Fergus!

Will be running a 5k in 4 weeks. Going to see where I am at but committing myself to this process to see where I am at. Thank you for this video and love your content Fergus.

I have got some skin in the game and entered my first ever 5k race in December :) and also following a couch to 5k program aiming to run at my fastest and joined a park 5k run group <3

The best thing about this video is the night before I'd searched this exact topic in YouTube. Then I woke up to it the next day