How To Run a Faster 5k Without Getting So Tired (5 New Sessions)
Summary
TLDRThis video offers five unique and effective running sessions to improve 5K performance, taking viewers from 21 minutes to under 20 minutes. The sessions include a 'reduce increase' workout, a 5K pace pyramid, a session inspired by Olympic marathoner Galen Rupp, lactate threshold intervals, and hill repeats. The video also emphasizes the importance of a 10-week training plan, warming up and cooling down properly, and balancing hard sessions with easy running to build an aerobic base.
Takeaways
- 🏃♂️ The video offers unique training sessions to improve 5K running times, focusing on less obvious but highly beneficial exercises.
- ⏱️ The training plan suggests a 10-week program with two blocks of 4 weeks each, including 3 weeks of intense training followed by a recovery week, and a final taper.
- 📈 It emphasizes the importance of starting with a strong base for beginners, recommending 6-8 weeks of easy running before moving on to more intense sessions.
- 🔥 The 'reduce increase' session is highlighted as a favorite, involving a gradual increase in pace and distance, starting with 800m runs and decreasing to 200m runs.
- 📉 The '5K Pace pyramid' session is introduced, which involves running at 5K pace for increasing durations, building up to 5 minutes and then descending.
- 🏅 A session inspired by Olympic Marathon runner Galen Rupp is shared, focusing on short, fast intervals with ample recovery, designed to improve speed efficiently.
- 🏞️ Hill repeats are recommended for working on lactate threshold and technique, with a focus on maintaining good form and a manageable pace.
- 🔁 The video suggests alternating between high-intensity and easy running sessions to build an aerobic base, which is crucial for sustaining faster paces.
- ⏰ The importance of proper warm-up and cool-down routines is stressed, with specific drills and cool-down methods mentioned.
- 📝 The video provides a comprehensive guide on how to structure training sessions for optimal improvement in 5K running times.
Q & A
What is the main focus of the video?
-The main focus of the video is to provide less obvious but highly beneficial running sessions that can help improve 5K performance and achieve a personal best.
What is the recommended training duration for a 5K runner according to the video?
-The video recommends training for about 10 weeks, which includes two four-week blocks of hard work followed by a recovery week, and then a two-week taper.
Why is it suggested to warm up before the sessions mentioned in the video?
-Warming up before the sessions is crucial for injury prevention, improving performance, and ensuring the body is prepared for the intensity of the workout.
What is the 'reduce increase' session and why is it effective?
-The 'reduce increase' session involves running at 1500m pace and gradually increasing the intensity by reducing the distance and recovery time, ending with faster segments. It's effective because it simulates race conditions and helps runners manage fatigue.
How does the '5K Pace pyramid' session work?
-The '5K Pace pyramid' session starts with 1 minute at 5K pace and increases the running time in a pyramid pattern (e.g., 2 minutes, 3 minutes, up to 5 minutes), then decreases back down, focusing on maintaining pace and effort.
What is the purpose of the session inspired by Olympic Marathoner Galen Rupp?
-The session inspired by Galen Rupp is designed to increase speed efficiently within a short time frame, involving running at 1500m pace with varying distances and recovery times.
Why is it important to push the lactate threshold up from below in some sessions?
-Pushing the lactate threshold up from below helps runners to improve their endurance and pace at a sustainable level, which is essential for longer distances like 10K or half-marathons.
What is the significance of hill repeats in the training program?
-Hill repeats are significant because they work on lactate threshold and technique simultaneously, helping runners to develop strength and maintain good form even when fatigued.
How often should a beginner runner perform these sessions?
-For beginners, the video suggests performing these sessions once a week, as they are intense and require adequate recovery time.
What is the importance of easy running in the overall training program?
-Easy running is crucial for building an aerobic base, which allows runners to handle the intensity of faster sessions without overtraining or risking injury.
What are some 'non-negotiables' mentioned in the video for effective training?
-The 'non-negotiables' mentioned in the video include warming up before sessions, cooling down afterward, and ensuring adequate recovery time between intense sessions.
Outlines
🏃 Improve Your 5K Time with These Unique Sessions
The speaker introduces the video by addressing viewers who are looking to improve their 5K time and possibly achieve a personal best. Unlike typical advice found on YouTube, the speaker promises to share less obvious but enjoyable and beneficial training sessions. He explains that these sessions helped him improve his own 5K time from 21 minutes to 17:15 and others as well. The video will also cover training tips, including the importance of non-negotiables like proper warm-ups, cool-downs, and time scales for training, advising a 10-week program. The speaker stresses that beginners should build a strong base through easy runs before diving into more intense 5K-based sessions. He wraps up by emphasizing the importance of warming up and cooling down for recovery, along with session frequency depending on the runner's experience level.
📊 Session 1: The 'Reduce Increase' Workout
This session, called the 'Reduce Increase,' is the speaker's favorite and popular among the people he coaches. It involves gradually reducing the distance while increasing the intensity. The workout starts at a 1500m pace, with 800m runs followed by 200m walks, then progresses through 600m, 400m, and shorter distances with less recovery time. The session concludes with faster, shorter intervals, working at a pace near the kilometer effort. The workout is effective because it pushes the athlete above the lactate threshold, developing speed and endurance. The speaker highlights the importance of feeling faster as the session progresses and its benefits for pulling the body above the lactate threshold.
⏳ Session 2: The 5K Pace Pyramid
In this pyramid-style session, runners work at their 5K pace, gradually increasing and then decreasing the duration of each interval. Starting with 1-minute efforts and 30-second recoveries, the pyramid builds to 5-minute intervals before returning down to 1 minute. The speaker emphasizes that the goal is to maintain consistent pacing throughout the session, even when fatigued. This session not only develops endurance but also teaches runners to manage effort and pace, ensuring they don't expend all their energy in the early stages.
🏅 Session 3: Olympic-Inspired Speedwork
This session was inspired by Olympic marathoner Rory Linkletter and is ideal for those short on time. The workout consists of 400m, 300m, and 200m intervals at 1500m pace, with varying recovery times between each. After a full set, runners rest for 3 minutes before repeating. The focus is on pulling up the lactate threshold by working at high intensities. The session is efficient, delivering results in just 30 to 45 minutes. The speaker notes that it’s a fun way to feel fast and get results quickly.
🌀 Session 4: Lactate Threshold Push
This session is designed to push up the lactate threshold from below by running longer intervals at a lower intensity, around 10K to half-marathon pace. Runners complete 1200m to 1600m intervals, depending on their current 5K time, with a 2-minute recovery in between. The speaker suggests starting with four repetitions and gradually increasing to five or six. The session should fit within an hour, including warm-up and cool-down. It’s particularly beneficial for building endurance and working at a sustainable effort while raising the lactate threshold.
⛰️ Session 5: Hill Repeats for Strength and Technique
Hill repeats are the final session, focusing on improving both strength and technique. Runners find a gradual hill and run uphill for 1 minute at half-marathon pace, concentrating on maintaining good form. After walking down for recovery, they run another 30-second uphill effort at 10K pace, then repeat. The session should fit within an hour, including warm-up and cool-down. This workout enhances muscle efficiency and pushes the lactate threshold while working on proper running mechanics. The speaker advises a controlled, consistent pace to avoid burning out too early.
🏋️ Importance of Easy Runs and Aerobic Base Building
The speaker emphasizes that most runs should be easy, focusing on building an aerobic base. This foundation allows runners to perform well in faster sessions. Without a solid base, athletes cannot fully capitalize on speed work. The speaker stresses the balance between running slow to build endurance and running fast to improve speed, suggesting that viewers rotate between the five key sessions for optimal results. He ends by encouraging viewers to try the sessions and subscribe to the channel for more content.
🎬 Wrapping Up and Teasing Future Content
The video concludes with the speaker teasing an upcoming marathon training series and expressing a mix of excitement and nervousness about it. He encourages viewers to subscribe for more running content, particularly a video about the challenges of running slow to get faster. His enthusiasm for the upcoming Chicago Marathon training series is evident, though he admits to being 'terrified' about the process.
Mindmap
Keywords
💡5K
💡Personal Best (PB)
💡Lactate Threshold
💡Warm-up and Cool-down
💡Recovery Week
💡Base Running
💡Reduce Increase
💡5K Pace Pyramid
💡Effort Levels
💡Hill Repeats
💡Aerobic Base
Highlights
The video promises unique, enjoyable, and highly beneficial running sessions that took the speaker from a 21-minute 5K to a 17:15 time and another runner from 22 minutes to sub-20.
The speaker recommends training for 10 weeks, with two four-week blocks consisting of three weeks of hard work followed by a recovery week, and then a two-week taper before attempting a 5K PB.
If you're new to running, it's better to work on base training (easy running) for 6-8 weeks before diving into harder 5K sessions to ensure long-term improvement.
Warm-ups and cool-downs are non-negotiable for these sessions, including drills before and recovery exercises afterward, to ensure safety and effectiveness.
The 'Reduce Increase' session is a key workout, where runners progressively get faster with intervals, starting at 1500m pace and finishing with 200m sprints. It's designed to pull you above your lactate threshold.
The '5K Pace Pyramid' is another highlight session where you build up and reduce your intervals, ranging from 1 to 5 minutes at 5K pace, focusing on pacing endurance and mental toughness.
A session learned from an Olympic marathoner consists of 400m, 300m, and 200m repeats at 1500m pace, designed to improve speed and raise the lactate threshold.
Lactate threshold training includes 1200-1600m repeats at 10K to half-marathon pace, designed to improve endurance and threshold management over longer distances.
Hill repeats are another key session, using a gradual incline to focus on lactate threshold improvement and technique, running 1 minute uphill at half-marathon pace and 30 seconds at 10K pace.
New runners should perform these interval sessions once a week, while more experienced runners can do them twice a week for optimal results.
Most of your running should be easy, building an aerobic base to support faster training efforts and long-term development.
Incorporating both slow running and fast running is crucial for achieving long-term speed improvements in 5K races.
Running fast feels rewarding and helps mentally prepare you for races, which is a key reason why these sessions are designed to end with faster intervals.
Each session has a purpose, either pulling or pushing the lactate threshold, helping runners achieve a well-rounded fitness level for their 5K goals.
The video encourages a balanced approach, emphasizing that proper warm-up, cool-down, and pacing are as essential as the hard intervals themselves for improving performance.
Transcripts
if you want to get faster over 5K and
even run a 5k PB then you're in the
right place because in this video I'm
going to give you not the obvious
sessions that most YouTubers Trot out
I'm going to give you some less obvious
sessions that are enjoyable and highly
beneficial they took me from a 21 minute
5K to 1715 and Mary from 22 to sub20 and
not only am I going to do all this for
you but I'm going to tell you why you're
doing each session and also I'm going to
throw in some memal training dos and
don'ts that we've learned over the years
so that you can not only get the best
from these sessions but get the best
from all of your sessions okay before we
get into the sessions let's talk about
some of the things that you should
consider before you start doing them and
that is the what I would call
non-negotiables of all of this and also
time scales I would say you want to
train for about 10 weeks that would
include two four- week blocks which
would be 3 weeks of hard work and then
recovery week and repeat and then a two
taper so that you're fresh for a PB
effort and if you're just starting your
running Journey then it's probably not
sensible to go straight into these
sessions harder 5K based sessions much
better and it's going to serve you much
better in the long term to work on your
base first so nice easy running over a
good six seven eight weeks is actually
going to make a big difference and get
you faster
[Music]
anyway oh my goodness this is why they
call it rainy season over here so the
next thing I've got to do after this run
is cool down and that's another
non-negotiable is to make sure you warm
up before these types of sessions with
some good drills I'll link a video here
and then cool down after you're going to
need to recover right I need to get home
to actually give you the
sessions and the last thing that's worth
mentioning before we actually get on
with the sessions is how many times a
week you should do these and if you're a
newer Runner if you've just begun your
running Journey I'm going to say once a
week is absolutely fine if you're more
experienced and you kind of know how
your body responds to these kind of
things twice a week is okay so there you
go no more than that though and before
we get into these sessions and by the
way number one and five are my favorite
do me the favor of subscribing to the
channel and let me help you
more right let's get on with the
sessions shall we and before we start
it's worth noting that yes you could do
kilometer repeats yes you could do 400
meter repeats but I'm pretty sure that
if you watched almost every other
YouTuber's videos out there they're
going to suggest the same things and
it's not that they're a bad thing just
wanted to give you some sessions that
might be a little different to those so
what's the first one well I call it the
reduce increase and it's my favorite
session it probably is across the board
of the people that I coach one of their
favorite sessions as well and it's
pretty simple all at about your, 1500
Mish Pace to start with you run after a
good warmup by the way nearly forgot
that with the drills after a good warm
up I want you to do 800 M then you walk
for 200 M then you do 2 lots of 600 M
and again you walk for 200 M between
each then you do three lots of 400 m all
still at the 1500 is M Pace walk for 200
M then you start to get faster four lots
of 300 M about your kilometer Pace with
a 100 m walk between so a little bit
less recovery and then five lots of 200
M again about your kilometer Pace with a
100 m walk in between and warm down and
the reason that this session is so good
is you get faster as you go through it
so you feel fast but also you're
slightly above lactate threshold so
you're pulling yourself up from above
the lactate threshold we're going to do
some sessions that are going to push you
from below and we're going to do some
sessions that are going to pull you from
above and that's why this one is a great
one all around one of my favorite
sessions and the second session is one I
like to call the 5K Pace pyramid really
because you're going to be running your
5K Pace in a pyramid style in terms of
time running so after again your good
warmup and your drills I want you to
just do 1 minute at your 5K Pace or your
goal 5K pace and then your recovery is
going to be half that time so 30 seconds
of walking or slow jogging then you do 2
minutes at your 5K Pace 1 minute walk
jog 3 minutes then then 4 minutes then 5
minutes and then when you get to 5
minutes after the 2 and 1/2 minutes of
walking or slow jogging you start to
come back down the other side which
looks then like a pyramid so then 4 3 2
1 and cool down and again you're getting
faster at the end of the session and the
reason I like this session is because if
you're fatigued at the end of the
session then you want to be trying to
hold the same pace for that 1 minute as
you started the Session 1 minute so it's
very much about learning how to measure
your effort across an entire session
rather than going all out in this one
minute and not being able to match it in
this one minute at your 5K pace so it's
working on your endurance but also your
mindset and effort levels and the third
session is one I learned very recently
actually from Olympic Marathon auror
Linkletter who's going to the Olympics
this year he's got a YouTube channel
make sure you go subscribe to that but
he gave me a session to do that he said
he loves to do when he wants to get a
little bit faster before he's full
marathon training and it really packs a
punch because you can fit it in within
30 to 45 minutes and really it's very
simple the running you're going to do is
about your 1500 M pace and after a good
warm up and drills you're going to run
400 m with a 90-second recovery then 300
m 990c recovery 200 M and after you've
done that set you have a 3 minute
recovery before you go again and you
just repeat that process through three
to four times it packs a punch you're
really running fast and again you're
kind of pulling that lactate threshold
up from above but it's a real bang for
your buck there that's real cost
efficient because the session is not a
really long one and you're really moving
fast and come on we all like to move
fast right like it feels nice like if I
actually had hair it would be lovely to
have the wind blowing the hair back but
I I don't have that luxury okay and what
we want to do now is we want to start
pushing the lactate threshold Up From
Below we've been working on sessions
that are going to pull it up from above
now we push it up with something that is
slightly less intense working at your
lactate threshold and doing it for a bit
longer so depending on your level of
ability and we'll deal with that in a
minute 1,200 to 1600 M repeats and you
want to run that around your 10K to half
marathon pace not your 5K Pace or your
1500 M pace and at the end of your 1200
or 1600 you want to have a 2minute
recovery rest before you go again now
you could probably start with doing this
four times and move up weekly five or
six you want to fit it within an hour
when you include your warm up and your
cool down and this is how you work out
whether you do 12200 or
1,600 if you run a 5k or you're aiming
to run a 5K in around sub 20 pce 20 21
22 then I would say 1,600 m is fine
that's going to take you roughly 6 7 8
minutes something like that but if
you're aiming for a 25 26 27 minute 5K
or Beyond 1200 M will do the job then
you're still looking at running for 6 7
8 minutes but over the 1,00 m and that's
all we really need at this level we
don't need any longer than that but you
just want to be running at your lactate
threshold which is around your 10K half
marathon pace and push it up from below
so 1 12200 to, 1600 M repeats beautiful
session and the final one is we need to
get away from the track or the road uh
well not necessarily the road actually
as I'm saying I'm thinking I used to do
them on the road hill repeats find
yourself a hill with a gradual gradient
nothing too aggressive but you know
certainly that you know it's a hill that
you can't get to the top of within 1
minute that's the first criteria then
after a good warmup and good drills what
you want to do is you want to run 1
minute uphill holding good technique at
around your lactate threshold you
definitely don't want to be doing this
all out because you're going to be doing
a lot of them you want to be around your
half marathon Pace because this is also
working on your lactate threshold but
your Technique as well getting the
muscles working in a slightly different
way once you get to the top your
recovery is to walk down when you get to
the bottom you turn around and you go
for 30 seconds at a slightly faster Pace
maybe your 10K Pace then you walk it
down that is one set and then you want
to fit that into around an hour so 1
minute up walk down turn around 30
seconds up walk down keep repeating that
hold good technique try and make sure
that you're at a manageable Pace from
the start to the end because you
absolutely don't want to blow out in the
first one and it be a really like Torrid
Affair by the end and once you've done
that make sure of a really good cool
down stretch foam roll whatever it is
that gets you recovered and if you
factor in those five sessions over a 10
we period maybe rotate them do twice
each then I think you're going to stand
a pretty decent chance of running a fast
5k it come the end of it but what do you
do in the rest of the sessions well
that's pretty easy most of the time you
should be running easy building that
aerobic base so that you're able to
actually put the fast stuff on top of it
without this base you're unable to
actually utilize all the fast stuff
you've got over a longer period of time
so you've got to kind of marry the two
together you've got to run slow to run
fast and you got to run fast to run fast
all right go out there try those
sessions hopefully you've learned a
little something that you can take away
and if you did then be sure to subscribe
to the channel and if you like the video
you're definitely also going to like
this video which is the big problem with
running slow to get faster see you on
Wednesday first Chicago marathon
training series video coming whoop whoop
I'm actually terrified
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