RUN A FASTER 5K WITH THESE MUST-DO WORKOUTS

does recovery mean just resting?

My timing is not decreasing 😢 any help...

how often would you do these types of workouts? says, two types weekly? to have chance to alternate with long runs as well

How did you not get injured

how many years will it take to obtain the Pb

thank you very much ben, it helps me a lot!

Could you do conversions in future videos for US viewers

I'm so slow 10km Ina hour, I never understand how people run so stupidity fast without injuries 😅

You can also do pyramid workouts. 1600M-800-400-200 then build back up to 1600

Should note that anyone attempting 6x1000m intervals should be comfortable running 10k continuous. Do not attempt to run intervals without sufficient base or you will get injured.

If I'd a train in every 2 days as a beginner in intervals. Then I would have enough time to regenerate?

You can measure running distances, or 1k loops for example on google earth, before running them with a stop watch

Love these videos, trying to get to sub 17 by the end of xc season, thanks

Any tips for a faster half marathon?

Just getting into running again - I'd forgotten how much I love those 1 mile cut down workouts.
Will definitely give them a crack

What about the heart rate? What’s the range in each one

I'm totally a beginner and really want to try these out - can you please explain what you would do for the warm up before getting started? thanks!

A really informative video with great workouts. Love how it is geared towards all levels of runner. I doubt those top the runners would need it, but it's great for the rest of us 👍🏻

Amazing, got a 5K challenge, haven't done one in years, hoping this helps

How could you go down so fast from 22 minutes to under 15?
My coach is saying that you need years to get even 1-2 minutes down after you already run around 17-18m/5km.

I started to run with no sportbackground in 2022 january, now im able to run 17::05 5km, but my coach is keep saying, maybe nextt year you will be able to run around 16...well I want to reach sub 15min, but why is he saying this?

I know its getting harder and harder to run faster, but yea..maybe its about genetics? I have 182cm, 6ft..around and 63kg/138lb

Super Mario just found a mushroom

Thanks 😊

dang dude you could be a running coach for sure.

Hey Ben,

I run 5k in 32min 43s. Do you think I can run the 5k under 15 min with training for two years?

I want to move your video to Bilibili, a popular website in China.😚

Why are intervals always at race pace? If I can already run that for 5K consecutively, how could running that in bursts of 1km ever be improving fitness vs just going for a 5K time trial run?

Why isn’t it better to run your intervals at 10-15s per km faster for example during the 1km repeats?

Do you pause your garmin during the standing tests on the 400? Then you press start and lap with a rolling start?

Sub 15 is ridiculous. Congratulations.

Hey I was curious on if I were to do these workouts then how would I implement these into a schedule? Let’s say I have a 5k in 2-3 months from now.. how would I do these workouts throughout the weeks? 🙏

Grow your hair back Ben!!

Once per week? Beginner here.

Very nice interval workouts ben.. Thanks a lot.

What kind of recovery do you usually do or recommend for your interval workouts (standing, walking or jogging)? Do you aim for a specific hearth rate?

Love the mile cutdown. But the pauses seem to be too short for slower runners. It might be ok for people around a 3min/km pace (65s interval, 45s break) but a beginner running 5min/km for the same effort (120s interval, 45s break) seems too hard. Would be better to define the break as 40-50% of the interval time or something.

Was that first park run a max effort or were you just coasting ?

Mans got an aquarium for his vapour flys

which recovery supplements you were taking

Beginner:
- 4 x 1km @ race pace , 3 min Rest
- 8 x 400m @ faster than race pace (5-10s p. km faster than race pace) 2 min rest
- 1600m@10k pace, 2*[email protected], 4 x 200m @1.5k pace
- 8x hill run (for set up run 30s up the hill at 80% race pace to find your target)

You forgot the most important tip!
Especially aiming for an exceptional time like yours.
You need to be stick thin carrying hardly any excess weight, a lot of sub 25 min people may be watching this that are the same build as you but maybe 20 kg heavier, stick 20kg on your back and post your 5k time 👍

The first workout 6 x 1km is a great workout. THANK YOU! I did around 12-13 minutes warm-up, then the 6 x 1km with 2 minutes rest walking recovery, with a final 7 minutes warm-down plus yoga and stretching afters. I am aged 50 and looking to better my existing 20'10 time over the 5 k. I've tried lots of different workouts but this was excellent and will now be incorporated regularly.

Thanks in advance!

Took me ages to get to my pb of 25!!! I was pleased with that till I read this plus the comments

My first attempt at a 5k was 48.99 minutes at 6 ft 4 and 363 lbs. thick but quick lol

Sir make video on 1600 meters and explain about workouts. 1600 meters below 5.30 min possible or not

Can this work for older runners? I’m 58.

Does it make sense to alternate between these weekly? I'm at a point where one speed workout per week is enough for me. So let's say Week1: 6x1k, Week2: 12x400, Week3: mile reps, Week4: 6x1k and so on? Or do I have to pick one ideally and do it every week? Thank you!

Okay, I replaced my mile repeats with this today and it took me OVER THREE HOURS lol. 🙃 I think as I get older my recovery time gets slower.

It was also 90 degrees and humid (I live in a desert essentially so I don't respond well to humid weather.)

😢😢