Correct us if we’re wrong but we bet most people would like to have a fast 5km time under their belts? The 5km is a good distance for all runners; from beginners, to top level competitive runners. So we thought we’d bring you 4 excellent workouts designed to improve your 5km time.
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We here at GTN bet most people would like to have a fast 5km time under their belts? When we’re talking personal best times it’s often the first one people ask about.
The 5km is a good distance for all runners; from beginners, to top level competitive runners. It is a good first race for beginners because of the moderate distance and a great race for highly experienced runners because of the high speed and intensity
So we thought we’d bring you 4 excellent workouts designed to improve your 5km time.
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📹 How To Run A Sub 20 Minute 5km Race! | Running Training & Tips 👉
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Guys, I love your content but please edit out the lip smacks like at 2:04. I absolutely detest lip smacks
I have one degree and two diplomas, this is so complicated!
1. Speed 4 x 1 km max pace
2. Threshold 4 x 1.5 km just below max
3. Easy 12 km
At 2:00 what does the repeat x2 mean? Is it repeating the the main set?
Monday: normal pace 5km
Wednesday: 8-12km slow
Friday: Fast Intervall training 3-6km
Sunday: Strength training and detailed stretching
-Increase your distance only 10% every week till you can run 12km without walking
-If youre a beginner only run two times a week to rest and increase it to 3-5 times. Everything higher isnt healthy
-start with 1km running and increase it every week
Thanks to GTN, I now am able to run a sub 30 5k!!
Now I’m training for sub 25! Hopefully very soon!!
https://youtu.be/QFWKInk-bug
This doesn’t work
Are you guys based in Qatar?
Great tips for getting quick!
Looking forward to trying the hill sessions here in Florida.
what about the 800m?
some bril tips here guys 🙂
I feel so lucky to have found you guys.
Now I just need to watch every single relevant video for my goals and implement it alongside my muscle strength endurance training
For the Speed One main set, do you end up doing 16x 200m? Not sure what they meant by 8x 200m repeat 2x if it also means 16x 200m
Thank you for this information
Excellent exercise
How much is enough base and volume training to start incorporating these types of sessions? I know everyone is different but it would be good to know a range. I have been running (at a slow pace) 5 days a week since March (approx 50km a week). Would this be considered sufficient?
Hey Coach my 2mile race is coming…
Now my timing is 14min10sec but qualifying time is Under 14min compulsory…
Soo Can I break my 14min10 second time in one month???is it possible or not???
Please help me…..
(My goal is 2mile within 13.00/13.15)
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?
Guys – love the videos. Thanks for this. I have a question on threshold pace. Here you say c30s per Km slower than 5k race pace. At present I’d estimate that is c3.50-3.55 but running 4.20-4.25 feels very very easy to me…
What am I missing?!? Thanks
Great advice, I am about to give it a try in the next coming weeks
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 😉
when it comes to half marathon training how long would your zone two runs be..im up to 15miles and was wondering how much longer I should go???awesome vid as always guys thankyu
Hi GTN! Been watching plenty of your videos as I start my triathlon journey this year and I totally love them.
For the first speed workout, what do you mean by repeat 2x? Repeating the warm up and main set twice or just the main set twice?
Cheers!
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
Amazing video! Already tried the second speed session this night and came home with a very satisfied feeling 🙂 These kind of videos are really helpful. Hope to have some for faster 10k runs coming up soon as well, so focus can also be put on training for 1/4 triathlons.
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.
I love this, and I love the specifics and the workouts given. However your last 5k video, to me at least, gave a much more important piece of information – a 5k should hurt. It's short enough that you should be in a fair amount of discomfort, but it's bearable for a short duration. This was a game changer for me – and indeed helped me to push my paces across the board.
I've recently had two pretty good, and surprising results that (don't get me wrong, I've trained a lot for, but) I wouldn't have achieved without the advice from this channel.
Thank you again, as ever, for your generosity in sharing.
Who does the fastest 5k in your team?
Again, no Heather. Cheeky to put her in the thumbnail when her only input is a bit of b roll. You need a gender balance. You now have two male presenters to one female who seems to be being phased out. Heather is a very good presenter, it's a mistake to relegate females on this channel, women are triathletes too.
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!
One of my goals for next year is a sub 20 5k. Really looking forward to trying these!
Who is the clever that decided to put light green letters on a white pattern??? We can't read this .
How do you determine your threshold pace?
Great video! I recently posted about another 5k workout on my channel. Here's the gist of it: 10×500 at 5k goal pace keeping recovery short and jogging back across the infield aiming for under 1 minute (depending on your goal pace). Thanks for posting these workout videos. Hopefully people can use these workout to crush their next 5k!
My preferred hill session is 5x 3x35s@max, such a tough workout
aha…training around la Santa…
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
Great stuff, I think what’s more important than that is how to structure those sessions in a week.
what is RPE?
Brilliant, however my threshold sessions is 20min non-stop. Works pretty well. 15mins warm and 15mins cool down.
Nice,