How To Run A Faster 5k

This was a painful workout

Animal

Id like to think ive got atleast a sub 20 min 5k yet to add training for running in my week just usually do zone 2/3 runs and longer runs

Im aiming for a fast mile, and hoping for a better 5k PB as a bonus, so this is great. Thanks.

I managed my first sub 20 minute 5K a few days ago. Been a goal of mine for most of the year. It's videos like these that got me to it so thank you!

What would the 10k version be like?

How to set up your watch for intervals. I use Garmin watch for running.

Probably the best video I’ve seen on the channel 👌👌

GREAT INFO AND EXPLANATIONS OF WHY CERTAIN THINGS ARE DONE, SO THANK YOU FOR THAT. I AM AIMING FOR SUB 20 5K. I MANAGED 20.05 YESTERDAY. HOWEVER, I WAS ALL OUT AND IM NOT SURE THERE IS MUCH, IF ANY IMPROVEMENT TO SQUEEZE OUT OF THE TANK. PRETTY MUCH IMMEDIATELY AFTER THE RUN I WAS LEFT WITH PRETTY HARSH STOMACH CRAMPS AND PINS AND NEEDLES ON MY FACE. BIT WEIRD. ANYBODY ELSE AFFECTED LIKE THIS AFTER A HARD (FOR ME) RUN?

Running my first 5km race on Sunday. Gonna do this interval tomorrow in my last train before the race. Been a long time runner, (with my dogs) but only recently decided to run for races. Havenb't trained at this intensity for a few years since fighting Muay Thai. Feels good. Looking forward to running with a whole bunch of people who are lightyears faster than me

Magness calls these "blend" workouts. Canova likes them. They've been around a long time - Dellinger used them at Oregon, typically with sets of 800/300/300/300. In the 70's, we used to do 550 at 3k race pace/110j/110 sprint/550 jog.

Yeah, this summer was supposed to be the summer I bring my PB close to 21 minutes. Despite following training plans I failed miserably.

I already did something very similar to this, and I loved it. 800m at goal 5k pace, 200m jog, 400m faster than 5k goal pace, 200m jog...repeat.

Trainer I need running shoes and I do not have the means to change my old shoes

Question - would that 5K pace be my current 5K pace, or the pace I am aiming for which I'm slightly over at the moment. Thanks for the videos and love the podcast.

I think most distance runners have no idea about their 1500 meter pace.

I just tried this this morning.😩😩 Quite possibly the hardest interval session I've ever run. Hopefully it will get a bit easier if i keep trying it.

Just find a 5km garmin workout and do that, its literally same shit in video

I’m at 25 min 5K. How can I get it down to at least 20 minutes?

Love this, will give the session a try next time I'm pushing for a 5k PB 👍

Looks like a great session. Will definitely add it into my training coming up to my goal race.

Thanks Andy, really great advice in there

Great content!
I'm 45 and trying for a sub 22 minute 5k soon, and hopefully sub 21 next year. These training runs are exactly what I need to be doing!

Interesting! The recoveries sort of keep this as 4 intervals, just intervals that include a small break followed by a harder effort. I've done 1k/200 combinations, but the recovery structure was different. Definitely will give this one a go.

interested to know roughly how far out from your 5km race would you do this workout to get the benefit from it. 7/10 or 14days out from the race ?

Is it just me or is my 5k pace possibly slower than Andy's break pace? If I have a break from my 5k pace then I have to walk. I don't think it is possible to run slower than I do now.

I have to wonder: does any type of workout make a difference if you only do it once or twice a season?

Awesome, thanks! "The Andy" is now entered in my watch, ready to go as I train for a 5K.

How would this work for a 10K PB? How would you set up the intervals?

Andy - achieved this blisteringly quick time at his peak. You could have left off the "at his peak" part. You make him sound washed up.

This reminds me of another session we used to run that we called 2s and 1s, it was 8 sets of 2 min hard, 60 sec recovery and then 1 minute harder usually with 2-3 minutes jog recovery between sets. This along with hill sprints were great foundations for good performances that I totally took for granted as a teenager. Hope more people try these kinds of sessions out :). Cheers again for the content Andy, keep on trucking!

I’m pretty sure I met Jesus on my fastest 5K last week- 25 minutes and 1 second.

Love Andys content, as a competitive runner I appreciate the training he shows. Also he's way more modest than a lot of the running influencers out there and he was a great athlete. Not sure if people realise how good he was.

Love these sorts of workouts in my training programmes. Brutal but essential and do help me improve. Currently training for a 10k next month then onto Manchester marathon next April

Im excited to give this a go as the pain may block out my chronic knee pain, find running faster causes a bit less pain, in the knee that is !!!

Damn im gonna try this. Seems like a great alternative to 400 splits to spice things up every once in a while.

An interesting video, thanks. Just to clarify - the paces for the 5k and 1500m sections of the training - are these the best paces you can currently do? Or the target paces you'd like to achieve? Thanks again.

Love these videos with focus on speed. Beginner training for a marathon videos are also fun, but these videos with Andy or Mo with focus on speed is pure gold for the rest of us!

Me: "That doesn't sound so bad."

Andy: "You do all that FOUR times."

Me: 😵

Great video. But how useful is this workout if you’re doing it once or twice a season?