How To Run A Faster 5k

Summary

In this video, a coach and physiotherapist shares expert tips on how to improve your 5K running time, aiming to break the 16-minute barrier. The speaker emphasizes the importance of building a strong aerobic base through consistent slow-paced running, while incorporating key workouts such as interval training, threshold runs, and race-specific repeats. Rest and recovery, along with proper tapering before the race, are essential to prevent injury and optimize performance. Practical advice on pacing strategy and avoiding common mistakes rounds out this informative guide for runners.

Takeaways

• 🏃‍♂️ The 5K is an aerobic event that requires consistent, long-term training to improve your body's oxygen use and muscle efficiency.
• ⏳ Building a strong aerobic base through slow, controlled running in zone 2 heart rate is essential for long-term progress and minimizing injury risk.
• 💨 Fast running sessions are also important, especially workouts that push your aerobic threshold like 6-minute intervals, which are used by elite runners like Jakob Ingebrigtsen.
• 🏋️‍♂️ High-intensity workouts, such as 45 seconds of fast running with 15 seconds of rest, help increase heart capacity and improve VO2 max without excessive injury risk.
• 💥 Specific high-risk anaerobic training, like 1km repeats at race pace, should be done only in the final preparation phase before a race to avoid injury and overtraining.
• 😴 Rest and recovery are crucial for muscle repair and training adaptations, making sleep and proper nutrition vital parts of a runner's training regimen.
• 🛏️ Lack of sleep, especially for individuals with demanding schedules, can significantly reduce training capacity and slow progress.
• 📉 A proper taper before race day, reducing training volume while maintaining intensity, can lead to significant performance improvements.
• 🏅 Negative splits, where the second half of the race is run faster than the first, is a proven strategy for setting personal bests.
• 🧠 Mental strength is key on race day—holding back from starting too fast and sticking to your planned pace can lead to a strong finish and outperforming other runners.

Q & A

What is the key training principle for running a fast 5K?

The key training principle for running a fast 5K is building a strong aerobic base over time, which is done through consistent, controlled, slow running. This helps develop the heart, lungs, and mitochondria in the running-relevant muscles.

Why is consistency important in 5K training?

Consistency is crucial because building a strong aerobic base takes time. Progression in training should be slow and gradual to minimize injury risks, which can disrupt the consistency needed to improve over the long term.

What is the main type of running used to build an aerobic base?

The main type of running used to build an aerobic base is slow-paced running, often done in the 'zone 2' heart rate zone. This allows runners to train more without a high risk of injury.

How often should fast workouts be included in 5K training?

Fast workouts should be included in 5K training but in moderation, as they are higher-risk workouts. These should complement the slower aerobic runs and be carefully managed to avoid injuries.

What are the coach's three favorite workouts for 5K training?

The three favorite workouts mentioned are: (1) Six-minute intervals at aerobic threshold pace, (2) 45 seconds fast with 15 seconds rest, often done in 20 repetitions, and (3) 1-kilometer repeats at race pace, performed five times with two-minute rests between repetitions.

Why is it recommended to do some fast interval workouts on a treadmill?

Fast interval workouts are recommended on a treadmill because it reduces the need for frequent acceleration and deceleration, which can cause high forces on the knees and other structures, reducing the risk of injury while still providing a high-quality workout.

How does the workout with 45 seconds fast and 15 seconds rest help in 5K training?

This workout helps increase heart capacity and improve VO2 max. The short rest period keeps the heart rate elevated throughout the session, leading to significant cardiovascular adaptations.

Why should high-risk, high-intensity workouts be saved for the final phase before the race?

High-risk, high-intensity workouts should be saved for the last preparation phase because they carry a higher risk of injury. Performing them closer to the race ensures that runners are race-ready without jeopardizing their consistency or risking injury earlier in the training process.

What is tapering, and why is it important before a 5K race?

Tapering is the period before a race where training volume is reduced to rest and recover before the competition. It is important because it helps runners maintain fitness while allowing their legs to recover and be fresh on race day.

What pacing strategy should be used during a 5K race for optimal performance?

The optimal pacing strategy is to run the first half of the race slightly slower than the second half. This negative split approach helps conserve energy for a strong finish, improving overall race performance.

Outlines

00:00

🏃‍♂️ Training for a Sub-16 Minute 5K

The speaker explains that they recently ran a 16:26 5K and are now training to run under 16 minutes. They discuss using key training principles learned from working with elite athletes as a coach and physiotherapist. The 5K is largely an aerobic event, so building a strong aerobic base through consistent, controlled, and gradual training over time is crucial. Slow, Zone 2 runs are emphasized for building this aerobic base safely, minimizing injury risk while maximizing training volume.

05:04

💨 Favorite Workouts for a Faster 5K

The speaker introduces their favorite 5K workouts, including aerobic threshold runs and faster-paced intervals. A key workout is 6-minute intervals, similar to what Olympian Jakob Ingebrigtsen does, to push the aerobic threshold. For most, four sets of these intervals are sufficient. Another effective session is 45 seconds at near 5K pace with 15-second rest periods, done on a treadmill to avoid injury from excessive acceleration and deceleration. These sessions aim to increase heart capacity and VO2 max, which are essential for running a faster 5K.

10:06

⛰️ Specific Race Preparation Workouts

The speaker details the importance of specificity in race preparation, particularly in the final month before the race. They recommend 1 km repeats at 5K race pace with 2 minutes of rest, performed on terrain similar to the racecourse. Whether it's a track, road, or trail race, training on relevant terrain helps optimize performance. These high-intensity workouts are high risk, so they're reserved for the last phase of training to minimize injury risk and preserve consistency.

🛌 Rest and Recovery: The Unsung Hero of Training

The importance of rest and recovery is emphasized as a crucial part of training. Recovery allows muscles to repair and grow stronger after training, enabling runners to perform at higher levels. The speaker notes that proper sleep, nutrition, and rest are vital for injury prevention and consistent training. They share personal struggles with sleep due to having two young children, highlighting the impact of inadequate recovery on training performance.

📉 The Tapering Period Before the Race

The speaker advises reducing training volume in the week leading up to the race—a process known as tapering. This taper should reduce volume to 40-70% of the normal training load while maintaining intensity in workouts. Studies suggest this approach leads to significant performance improvements. The goal is to keep fitness levels high without risking overtraining or undertraining, giving the body time to rest while keeping it race-ready.

📊 Pacing Strategy for Optimal Race Performance

A key racing strategy discussed is to run the first half of the race slightly slower than the second half, also known as negative splitting. Although this is simple in theory, it requires discipline, particularly at the start of a race when adrenaline is high. The speaker suggests predicting race pace based on recent race times or training sessions. They recommend practicing mental toughness by resisting the urge to start too fast and instead focusing on finishing strong.

🔥 Race Day Mental Strategies

The speaker highlights the importance of mental strength on race day. With the excitement of the race start and competition, it's easy to go out too fast. They suggest visualizing passing runners in the latter stages of the race, which provides motivation to hold back initially. They encourage runners to trust their training and strategy to ensure a strong finish.

Keywords

💡Aerobic Base

An aerobic base refers to the foundation of endurance fitness that allows runners to efficiently use oxygen for sustained exercise. In the video, the speaker emphasizes the importance of building a strong aerobic base for long-term performance improvements in the 5K. Slow, controlled running in 'zone 2' heart rate is recommended to strengthen this base, minimizing injury risks while promoting consistency.

💡Consistency

Consistency refers to the regularity and steadiness of training, which is crucial for long-term improvement in endurance sports. The speaker stresses the need for consistent training over weeks and months to build fitness and avoid injury. Consistency helps runners maintain gradual progression and prevents overtraining or burnout, which can disrupt their training schedule.

💡Zone 2 Running

Zone 2 running is a low-intensity, aerobic training pace that is sustainable over long durations and allows the body to use oxygen efficiently. The speaker recommends incorporating a lot of zone 2 running to build aerobic capacity safely, as it reduces the risk of injury compared to high-intensity workouts. It’s described as a key component for building the endurance needed for a strong 5K performance.

💡Threshold Pace

Threshold pace refers to the speed a runner can maintain while staying just below their lactate threshold, where the body can still clear lactic acid efficiently. In the video, the speaker suggests running intervals at or close to this pace, such as six-minute intervals, to push the aerobic threshold and improve endurance for the 5K.

💡5K Race Pace

5K race pace is the speed a runner aims to sustain during a 5K race. The video highlights the importance of practicing at or near race pace to get the body used to the demands of a 5K race. Workouts such as 45-second intervals with short rests are suggested to simulate race conditions while training, helping runners familiarize themselves with their target pace.

💡VO2 Max

VO2 Max is the maximum amount of oxygen the body can utilize during intense exercise, a key factor in aerobic endurance. In the video, improving VO2 Max is described as essential for running a fast 5K, and high-intensity interval training (like 45-second on/15-second off intervals) is presented as a method to increase it. This helps runners push their physical limits during races.

💡Lactate Threshold

The lactate threshold is the point during exercise at which the body begins producing lactic acid faster than it can clear it, leading to muscle fatigue. The video mentions that in a 5K race, runners will exceed this threshold, requiring anaerobic energy. Training to improve the lactate threshold, through specific interval sessions, helps runners delay fatigue and sustain high speeds.

💡Taper

A taper is a reduction in training volume before a race to allow the body to recover and peak in performance. In the video, the speaker advises a taper period of 6-10 days before a race, where the number of workouts remains the same but the overall distance is reduced by 40-70%. This period helps prevent detraining while ensuring the body is rested for peak performance on race day.

💡Pacing Strategy

Pacing strategy refers to how a runner distributes their energy throughout a race. The video emphasizes the importance of starting slightly slower in the first half of the race (negative splits) to conserve energy for a strong finish. This tactic helps prevent burnout, allowing the runner to maintain speed or even accelerate in the final stages of the race.

💡Recovery

Recovery is the process of allowing the body to heal and rebuild after training sessions, a critical component of improving performance. The speaker highlights the importance of proper rest, sleep, and nutrition in recovery, explaining that these elements help repair muscle tissue and improve endurance. Without adequate recovery, athletes risk injury and overtraining, limiting their progress.

Highlights

The 5K is primarily an aerobic event, requiring strong oxygen usage for energy, which is developed through consistent long-term training.

Consistency and gradual progression in training are essential for building a strong aerobic base without injury risk.

Slow-paced, controlled running in Zone 2 heart rate is the foundation for building aerobic capacity and minimizing injury risk.

Fast running should be incorporated into training, but it's important to balance it with safety to avoid injury.

Running six-minute intervals at or near threshold pace is an effective way to improve aerobic threshold.

Olympic champion Jakob Ingebrigtsen uses five 6-minute intervals for 5K training, but four intervals are recommended for most runners.

A safe but effective 5K workout involves 45 seconds of running at race pace with a 15-second rest, repeated 15-20 times.

Running short intervals on a treadmill reduces the need for deceleration, making it safer and easier on joints.

Training the body to handle lactate buildup is crucial for 5K performance, and should be done closer to race day to avoid injury.

1-kilometer repeats at race pace with two minutes of rest are ideal for simulating the 5K race and improving performance.

Proper rest and recovery are vital for muscle repair and improved performance, making sleep and nutrition key aspects of training.

A taper period of six to eight days before the race, reducing training volume by 40-70%, is essential for optimal performance on race day.

Research shows maintaining high intensity but reducing volume during the taper leads to a 22% improvement in performance for middle-distance runners.

Negative splitting, where the second half of a race is run faster than the first, is the most effective pacing strategy for 5K races.

Mental discipline is crucial during the start of a race to avoid running too fast due to adrenaline and excitement, ensuring a better finish.

Transcripts

I just ran a 16;26 5K and I'm currently  training to run under 16 minutes and to  

do that I use some key training principles  that I've learned from a decade of working  

with elite athletes as a coach and  physiotherapist and in this video I  

will be giving you my best tips on  how you can run your fastest ever  

5K and provide you with some workouts you can  start doing today that will make a difference

The 5K is mainly on aerobic event meaning that you  need to be very good at using oxygen to produce  

the energy that your muscles need to run fast  and the main thing that allows you to get good  

at this is to run a lot over time you don't build  a strong aerobic base with your lungs heart and  

mitochondria in the running relevant muscles from  a day or a week or even a month it's a long-term  

project to gradually get good at this to be  able to do it you need to have consistency in  

your training and a slow but gradual progression  over time and to be able to have this you need  

to do a lot of your running at slow Paces around  that zone 2 heart rate because this builds your  

aerobic base in a great way and it is pretty safe  training that allows you to run a lot with less  

risk of injury compared to if all your runs were  fast workouts so in everything you do in training  

you want to play it safe to have as little risk  as possible to cause yourself an injury that will  

break this important consistency so control slow  running should be your main building block in your  

training to build that strong aerobic base but of  course to get the most out of yourself in a 5k you  

also need to run fast sometimes in your training  and that is what the next point is all [Music]

about I will give you my three favorite workouts  when it comes to training for a 5k that I build  

my training around when training for my recent  and my upcoming 5K races your aerobic threshold  

push it to higher running Paces is to run at  or close to that threshold pace and my favorite  

workout to do this at is running six minute  intervals this is actually a workout that the  

5,000 meter Olympic champion Jakob Ingebrigtsen  has used a lot it seems like him and his brothers  

often run five time 6 minutes but for most I  would say that that's a bit tough I think four  

5k is to run at your 5K competition Pace or just  below it and now I will do my favorite workout to  

do this that is also a pretty safe way to run at  the higher paces and again with all of these kind  

of workouts we want to get the maximum adaptations  while staying on the safe side having as low risk  

in our training as possible and as you can see  I will do this session on the treadmill and the  

workout is 45 seconds on with a 15sec rest I often  do it for 20 repetitions but for man I think 15 is  

enough especially if you're not used to running  at these a bit higher paces and this workout you  

run at a pace that is close to your 5K personal  best and the reason why I do it on the treadmill  

and not outside is that when running such short  interval with this short rest you would spend a  

lot of time accelerating and decelerating if you  run it outside on the road and that will give  

you a lot of high forces on your knees and other  [Music] structures when doing this kind of workout  

on a treadmill you can get a lot of time at that  5K race space running this short intervals without  

having to slow down all the time and the cool  thing with this workout having such a short rest  

is that your heart rate will not fully recover  between each interval so it will keep pretty  

high throughout the whole workout giving a great  session for increasing your heart capacity to  

pump blood to your muscles and it will be a great  workout for improving that V2 Max that also will  

be an important factor in you running your fastest  ever [Music] 5K as I said running a 5k is mainly  

an aerobic distance but when you get the maximum  out of your body in a 5k you you are going to run  

well over your lactate threshold meaning that your  body uses both oxygen and the anaerobic system  

that produces lactic acid to give your muscles  energy to run fast and of course this process is  

something you really need to train your body in as  well but this is more of that high risk training  

so this kind of workouts I only prescribe to my  athletes closer to the race in that last specific  

preparation phase that starts about a month before  the race and a great way to want again be really  

specific to your 5K is to run 1km repeats at race  pace times 5 with two minute rest in between and  

try to run this at an as relevant terrain as  you're going to race as possible if you're  

going to run a track race run them on a track if  you're running a road race run them on a road is  

it a trail race run it on the trail and so on to  get yourself as specific training as possible so  

doing this you have basically ran the full 5K  distance in close to that space you want to run  

on race day and it doesn't get more specific than  that and you get good at what you train on is a  

good principle but once again save these workouts  to that last phase Before the Race because running  

at those High Paces is a higher risk and might  uh mess up your consistency and lead to injuries  

before we move on to the last three points that  are crucial to get you to run your absolute best  

in the 5K I want to thank the sponsor of this  video that this VKTRY that also has been an  

important part in my 5K training because I really  like to do these kind of workouts in a softer well  

cushion shoes but still get that carbon razor  feel and then it is perfect to use this the  

victory gold VK performance insoles that has a  carbon base plate that you replace your original  

inso with I really like this springy energy return  effect you get in each stride from them and I feel  

like the shock absorption effect you get from  them saves my legs a bit during these kind of  

tougher workouts and gets me ready to run more of  them sooner this is the original insole for those  

shoes and it doesn't give me any sort of energy  return When bent and this is the victory ones so  

thanks victory for creating those great insults  for us Runners and supporting my [Music] channel  

when you run you create these microscopic tears  in your muscle tissues and all other structures  

that contributes to you running faster and it  is in the repair phase when you're resting and  

refueling that these structures develops become  stronger and more adapted to running meaning that  

you will be able to run at the same Paces with  less effort and basically run faster and this  

basic training principle most of us are aware of  but what many neglect is that this makes rest and  

Recovery such a big part and important part of  your training the better you can be be at the  

restant recovery the more you can train without  getting injured or overtrained and the better  

you will get so when you start to train more to  run a faster 5K it is so important to remember to  

eat enough good and healthy food and get enough  sleep sleep has been a struggle for myself the  

last couple of years with two small kids at home  and I really felt how I can handle a lot less  

training in those periods where it is harder to  get enough sleep but if you want to train a lot  

and see progress you really need to prioritize  getting to bed early enough so your body gets a  

well needed rest to be able to handle the training  stimul and get the better from [Music] it if you  

want to give yourself the absolute best possible  chance to get a new personal best in your next 5K  

or any race it is so important to have a good  taper a taper simply means a period before the  

race where you reduce your training volume to  get your legs rested up and ready to raise but  

this can be pretty hard to do right because if you  reduce your training too much for a too long of a  

period it will lead to dra trining and you will  lose some of that Fitness but several Studies  

have shown a postive physiological psychological  and performance adaptation after a six to S day  

taper period for middle and long distance Runners  and studies has shown that reducing the training  

volume to 40 to 70% of your normal running volume  but almost running as many times and keeping the  

high intensity sessions just making them a bit  shorter is a good way to approach the taper one  

study compared a 7-Day high intensity low volume  taper with a low intensity moderate volume taper  

in Middle distance Runners and they found that  the time they could hold their 1500 met personal  

best on a treadmill went up a lot by 22% for  the runners that kept the intensity in their  

training but reduced the volume which is an  incredible boost and the result in this test  

remained unchanged when the athletes just  did lower training volume and also reduced  

intensity in their training so keeping your  intensity in your training basically meaning  

how fast you run your different workouts but  reducing your overall training volume seem to  

be the way to go to give yourself the absolute  best chance to perform on the race day [Music]

most o records in everything from the 15 Nom  to the marathon are set using a specific racing  

strategy but still 90% of all Runners don't  apply the same simple tactic and end up not  

getting out their full potential on race day  and this simple pacing tactic is running your  

first half just a little bit slower than the  second half and although it sounds simple it is  

actually really hard to do it right I myself did  it wrong for many years before I finally managed  

to apply it into a Race So first of all you got  to as accurately as possible predict your race  

time because how are you otherwise going to know  what your opening Pace should be and this can be a  

tricky thing the best way to do it is if you have  a pretty recent race on the same distance then if  

you know you have gotten in a bit better or worse  shape since then you can just take that time and  

adjust it slightly and if you have run a recent  race on a different distance you can find pretty  

good race predictors online that can calculate  what the same performance on a shorter or longer  

distance would be in terms of time if you have  none of those you can try to test in training  

what you can run at but bear in mind that you most  probably will be able to run a lot faster on race  

day with a good taper the adrenaline crowds and  everything that surrounds being in a race with a  

number bib so for example if I'm running a five K  rather than doing an allout 5K in training I think  

a good session to estimate what you can run on  is running 5 1 kilm repeats with a short rest of  

1 minute and if you run that session hard your 1  kilomet splits should be pretty close to what you  

could do on a good race day when you're standing  on that start line of any race there will be a  

lot of adrenaline pumping through your system you  will be eager to start and your legs will be fresh  

and well rested this in combination with all the  other people around you pushing hard is what makes  

it so easy to get over eager and start out a bit  too fast or way too fast in in many cases I think  

you really got to be patient and believe in your  tactic from the start of the race to not start  

too hard so this is where you got to be mentally  strong to hold on to your race tactic and it will  

pay off a good way of thinking is that when you  see people maybe running past you're sprinting  

out of the start line you can think to yourself  that they are probably starting out way too hard  

and if you find the perfect pace for you you  have a good chance at passing them later on in  

the race and there are few things that are as fun  as feeling strong at the end of a race and get to  

pass a lot of people good luck in your journey to  running out fast 5k and thanks again to VKTRY for  

creating these great insoles if you want to  check them out there's a link in description  

that will give you a 20% discount train smart  have fun and I will see you in the next video!