THIS Is What a Sub 20 Minute 5k Looks Like
Summary
TLDRThe video script features a personal challenge of running a 20-minute 5K while offering tips on pacing, breathing, and form to achieve a personal best. The runner emphasizes the importance of starting at a comfortable pace, maintaining rhythm and relaxation, and gradually increasing effort as the race progresses. By focusing on breathing, shoulder relaxation, and cadence, the script aims to guide viewers on how to push through the challenging middle kilometers and finish strong, ultimately reaching their goal time.
Takeaways
- 🏃 Start at a comfortable pace: The first few hundred meters are crucial to get into rhythm without pushing too hard.
- 💡 Focus on rhythm and relaxation: Especially in the first kilometer, concentrate on breathing and shoulder relaxation to maintain a steady pace.
- 📈 Avoid going too fast early on: It's common to start too quickly and hit the red line in the first kilometer, which can lead to early fatigue.
- 🧘♂️ Mindfulness during the run: Use mindfulness to keep your focus on breathing and footsteps, bringing your mind back whenever it gets distracted.
- 🔄 Check your form regularly: Throughout the run, ensure good posture by keeping your hips up and maintaining an active foot turnover.
- 👣 Maintain cadence and avoid sinking: Keep a good turnover and avoid sinking into a tired position, which can slow you down.
- 🚀 Use the third kilometer to push: As the run gets harder, increase your rate of perceived exertion to maintain pace without panicking.
- 💪 Opportunity during difficulty: Embrace the challenge in the fourth kilometer as an opportunity to push beyond your limits.
- 🏁 Visualize and trust your training: As you approach the end, rely on your training to know what pace feels right and to maintain form under fatigue.
- 🔚 Finish strong: In the last kilometer, focus on increasing effort gradually rather than sprinting, and find your red line to give your all in the final stretch.
Q & A
What is the main goal of the speaker during the 20-minute 5K run?
-The main goal of the speaker is to run a 5K in 20 minutes while also providing tips and advice on how to maintain pace, focus, and form throughout the run.
Why is it important not to start the run too fast according to the speaker?
-Starting too fast can lead to exhaustion early on and may prevent the runner from maintaining a steady pace throughout the race, which is crucial for achieving a 20-minute 5K.
What is the significance of maintaining a rhythm and relaxation during the early part of the run?
-Maintaining a rhythm and relaxation helps the runner to settle into a comfortable pace without exerting too much effort, which is essential for conserving energy for the later stages of the race.
What breathing technique is suggested by the speaker to help with relaxation during the run?
-The speaker suggests keeping the breathing low down in the chest, avoiding 'panic breathing' up high, to help with relaxation and maintaining a steady rhythm.
What form cues are emphasized by the speaker to improve running efficiency?
-The speaker emphasizes keeping the shoulders relaxed, maintaining a nice turnover with foot contact directly underneath the hips, and keeping the whole body tall to improve running efficiency.
Why is it recommended not to check the heart rate during an all-out effort run?
-Checking the heart rate during an all-out effort can cause unnecessary stress, as the heart rate will naturally keep climbing throughout the run. It's more important to gauge the pace based on training and personal feel.
What is the purpose of the 'opportunity' mantra during the fourth kilometer of the run?
-The 'opportunity' mantra is used to reframe the difficulty of the fourth kilometer as a chance to push through the pain and exert maximum effort, potentially leading to a personal best time.
How should a runner adjust their pace during the third and fourth kilometers according to the speaker?
-The runner should push their rate of perceived exertion to maintain the same pace as it gets harder, and in the fourth kilometer, they should focus on increasing their effort or maintaining a strong pace without sprinting.
What is the importance of visualizing past training during the fourth kilometer of the race?
-Visualizing past training helps the runner to recall what the pace feels like and to trust that they can maintain or even increase their pace despite the accumulating fatigue.
How does the speaker suggest breaking down the last kilometer of the race?
-The speaker suggests breaking down the last kilometer into 200-meter sections and focusing on maintaining or slightly increasing the pace in a controlled manner.
What advice does the speaker give for the final stretch of the race, particularly the last 400 to 300 meters?
-The speaker advises to avoid over-striding, stay tall, and use the arms to generate a new pace rather than forcing the legs and ankles to do so, ensuring a strong finish.
Outlines
🏃♂️ Starting a 20-Minute 5K Run
The speaker begins by outlining the goal of running a 20-minute 5K while providing tips. They emphasize the importance of not starting too fast and settling into a comfortable rhythm. The focus should be on maintaining a steady pace without pushing too hard in the initial minutes. The speaker also mentions the need to relax, concentrate on breathing, and keep the shoulders relaxed to establish a rhythm. They admit to being slightly worried about the challenge of talking while running but are determined to proceed.
📈 Maintaining Pace and Form in the 5K
In the second paragraph, the speaker discusses the importance of maintaining a steady pace and not reaching the limits too early in the run. They advise on using form cues such as keeping the shoulders relaxed, focusing on cadence, and ensuring proper foot contact. The speaker also shares their own experience, noting that they started too fast and need to adjust their pace. They mention the significance of staying relaxed and using the right form to maintain the pace, especially as the run progresses and becomes more challenging.
🚀 Pushing Through the Middle Kilometers
The speaker moves into the third paragraph, focusing on the critical middle part of the 5K, where the run starts to feel harder. They discuss the need to push the rate of perceived exertion to maintain the same pace and remind viewers that it's normal for the run to feel difficult at this stage. The speaker also emphasizes the importance of not panicking, staying focused on breathing and form, and using sports psychology to view the challenge as an opportunity rather than a hardship.
🏁 The Final Sprint and Finishing Strong
In the final paragraph, the speaker talks about the last stretch of the 5K, where it's crucial to push harder and find the 'red line' of maximum effort. They discuss the importance of not sprinting but instead squeezing out a few percent more effort to maintain or slightly increase the pace. The speaker shares their strategy of breaking down the last kilometer into 200-meter sections and using their arms to generate a new pace. They conclude by emphasizing the importance of giving it all in the final stretch and not leaving anything on the road.
Mindmap
Keywords
💡5K
💡Pace
💡Rhythm
💡Relaxation
💡Breathing
💡Heart Rate
💡Cadence
💡Form
💡Perceived Exertion
💡Training
💡Red Line
Highlights
Starting a 20-minute 5K run while providing tips and insights.
Emphasizing the importance of not starting too fast and settling into a comfortable pace.
Advising against pushing hard in the first few minutes to avoid burning out early.
Focusing on rhythm and relaxation, especially in the first kilometer.
Stressing the importance of breathing techniques and shoulder relaxation.
Minding the pace and being aware of the 4-minute per kilometer target.
Discussing the common mistake of going too fast in the first kilometer and the need to correct it.
Introducing form cues like cadence, foot contact, and body posture.
Highlighting the significance of maintaining a tall posture to avoid sinking into a tired position.
Encouraging runners to push their rate of perceived exertion without panicking as the run gets harder.
Suggesting a form check to ensure proper breathing and relaxed arm carriage.
Discussing the psychological aspect of viewing difficulty as an opportunity for improvement.
Advising on maintaining a controlled pace increase rather than sprinting in the final stretch.
Sharing personal experience on how to visualize training and apply it during the race.
Providing a strategy for the final kilometer by breaking it down into 200-meter sections.
Explaining the concept of finding one's 'red line' and pushing to the maximum in the last few hundred meters.
Finishing the 5K run and reflecting on the experience, offering a time of 18:36.
Recommending a video of a 25-minute 5K run for those seeking a different pace.
Inviting viewers to share what other types of videos they would like to see in the future.
Transcripts
foreign
[Applause]
so here we go I'm going to run a 20
minute 5K whilst also talking to you
about how to run a 20 minute 5K how it
should feel what it should be focusing
on during the Run itself and ultimately
how to get the best out of yourself if
you're trying to run a 5k BB no matter
how fast that is so stick with me this
seemed like a great idea at the time I'm
already out of breath
let's go
[Music]
so I'm already looking at my watch
and one of the key things is don't go
off too fast
[Music]
this first few hundred meters
it's vital
you get off quickly enough to get into
your rhythm
but then you just settle into that pace
you shouldn't be pushing hard
in these first few minutes
it's a big mistake that a lot of people
make is getting straight up to that red
line
in this first kilometer when actually
they need to dial it back
settle into a pace and just be confident
that it's going to be enough even though
hopefully it doesn't feel too tough in
these first couple of minutes
[Music]
[Music]
[Music]
[Music]
this early part
it's just all about Rhythm and
relaxation so
in this first kilometer just think about
your breathing and your shoulders
so relaxing your shoulders keeping your
breathing nice and low down in your
chest
not panic breathing up here because
you're worried about the effort and how
hard it feels to settle into that rhythm
take your legs over don't think about
too much other than relaxation and
focusing in on your breathing a little
bit like mindfulness
every time your mind gets distracted
bring it back to your breathing
and your footsteps nice and relaxed
[Music]
relax
I'm all ready
a little bit worried I've bitten off
more than I can chew every time
I talk to you
my heart rate spikes
I actually subconsciously picked the
pace up a little bit and get more and
more out of breath
[Music]
[Music]
okay that's 1K done
and
bear in mind I've been thinking about my
Pace four minutes per kilometer 626 per
mile is bang on 20 minutes that was 336
so
I've actually gone way too quick
and this is your prompt now into the
second kilometer to double down on that
relaxation yeah okay maybe you got a bit
too fast a bit too slow don't panic
stay relaxed and now stop bringing in
those form cues so by that I mean
we've already talked about shoulders
keeping your breathing nice and relaxed
but in addition to that Now's the Time
to be thinking about your Cadence
it's a nice turnover
foot contact nice and active and even
directly underneath your hips
keeping your whole body nice and Tall
which automatically keeps your hips up
and forwards it doesn't allow you to
sink down into that tired position
just keep thinking about that keeping
your hips feet tall three really clear
cues for you
and I've done the Cardinal Center
banking time in that first kilometer
should now settle back a little bit
but also bear in mind for me
apart from the fact that I'm talking
this 20 minute 5K
should be within my my reach so I've got
a little bit of Headroom to push faster
but the key if you're running your
fastest ever 5K and this is why you're
watching this is
you don't want to be on your red line
early you want to give yourself a chance
later in the Run once you get to that
third and fourth kilometer to dig deep
right now
keep bringing your thoughts back to
breathing footsteps knee lift hips nice
and tall
oh
[Music]
all right
foreign
[Music]
quick heart rate check
I'm at 147
which is
zone three to four for me
probably Middle top of zone three so I
should feel pretty comfortable but one I
would say probably don't look at your
heart rate
when you're going for an all-out effort
ultimately you want to have a good
enough gauge of your pace from your
training to not do it by heart rate
particularly because my heart rate is
going to keep climbing now so it's
already into the 150 since I've started
talking
and it's going to keep climbing
throughout the whole effort
particularly in the first 2K it won't
have a chance to get up to your effort
it takes your body a while to get up to
that kind of Maximum operating potential
so don't panic about it too much
[Music]
[Music]
[Applause]
[Music]
okay second kilometer back on track just
inside 350. so that's the kind of level
I want to try and maintain now
and I need to be aware now they're in
this third kilometer this is the
business end it starts to feel harder
and you have to push your rate of
perceived exertion so maybe that's like
how hard you're working out of 10. you
have to push that up just to maintain
the same pace
but also Don't Panic it's normal for it
to feel hard
and to run a good 5K it's going to be
hard from this point in now if it's not
feeling hard then that's great
probably means you've got a little bit
of Headroom I can just start to squeeze
a little bit and push
[Music]
[Music]
now that's where
approaching halfway
it's a good idea to just go through that
form check again so
as your breathing starts to get a little
bit more lay but it's even more
important to relax your shoulders and
stay nice and Tall to get enough air in
so don't put yourself in trouble don't
want to get all panicked with your
breathing relax your arm carriage and
relax your hands
really tight fist
tension in your fists tension your arms
tension on your body
will be a negative overall
[Music]
okay
[Music]
that's halfway
inside 9 30. as we know we're banked a
bit of too much time in that first k
so I've got some Headroom here
I'm trying to show you
what you should be thinking about and
how it should feel so I'm going to keep
pushing
I'm not going to let it slip to try and
take advantage of that bank time
just gonna end up going a little bit
faster I think
[Music]
desperate for some company I want one of
these Runners to join in with me take
some of the work do some pacemaking
laughs
up until this point
you should have been bringing your
mind's Focus back to your immediate
surroundings how your body's feeling
you're breathing The Next Step the next
hundred meters the next kilometer but
now we're approaching the fourth
kilometer which is the single most
important part of the race
so if you're paying attention because
this is where
this is where you lose It ultimately if
you want to run a personal best time
regardless of that regardless of what
that is for you
then this fourth kilometer will make or
break it
stay focused
he says chatting away
okay
[Music]
kilometer check again conference number
three just inside 350. so
12 minutes we'll be bang on 20 minute
pace and I'm
somewhere between 11 10 and 11 20 it's
already ticked over so still going
strong
but now fourth kilometer less than eight
minutes to go for me today
opportunity is the word this should be
your Mantra when it gets hard
obviously you have the choice you could
just stop
but I always I worked really hard on the
sports psychology side of things where
when it gets hard that's your
opportunity it's not going to be easy
it's from faster than you've ever run
before so you have to switch it in your
mind to being I don't want to do this I
don't want to hurt myself and dig deep
now so this is my opportunity if I go
for this now this right now these next
two minutes of where I get my PV
[Music]
thank you
you're gonna get more tired and you're
gonna need to check in on your form
and not spend longer on the ground or
there's ground contact times you want to
keep the light steps the floor is lava
I want to keep that contact underneath
your hips don't as you get tired don't
reach out in front of you to try and
chloride Claw at the ground
trust your Cadence
[Music]
as you can hear in my breathing now I'm
into the 160s in my heart rate so like I
said my heart rate's kept climbing
talking definitely doesn't help
but it's normal for it to keep feeling
harder for that kind of fatigue to
accumulate during the Run
and now as we're approaching we're more
than halfway through the fourth
kilometer this is the point
where you go back and you visualize all
of the training you've done you know
what the pace feels like and
you've done it right you should have
done some training on at race Pace on
tired legs so you know what this feels
like and you know that you can still
stay nice and tall
[Music]
thank you
[Music]
and now we're switching between miles
and kilometers but well inside the last
mile now
about 1200 meters to go
so for me with my track background you
know three laps of the track
I know what that means and I know how
hard I can push and that's what you
learn in training
[Music]
so approaching 170 now heart rate still
climbing totally normal
[Music]
okay 348
and 15 minutes more or less
so I've carried that momentum that I
kept going for the first three
kilometers into that fourth kilometer by
just pushing harder one kilometer to go
it's too far to Sprint you shouldn't
even be thinking about that what you
should be thinking about is just
squeezing
squeezing your effort up a few percent
to either maintain or maybe
if you're feeling strong like I am today
I'm just going to lift the pace slightly
but not a Sprint a controlled increase
in Pace
[Music]
you can only really learn it in training
but right now
I feel like I've got some some extra to
give but I also know I've got two and a
half three minutes to go and
I'm not sure that I can push much harder
than this for that whole time so I'm
going to chunk it I'm going to break
this last K down into 200 meter sections
and then probably just stop looking at
my watch all together
but this is the point at which
you need to know what your red line is
I need to try and find it
so many people when they're trying to
run their best 5K
they think they've gone all out
but actually they haven't because
they've never really gone to their Max
so that's the aim here inside this last
four or five hundred meters if you want
to be at your red line don't leave it on
the road
put it all in
and see what you can get out
so I'm just going to squeeze again now
400 meters to go nearly
try not to over stride
staying nice and tall
I can use my arms to generate the new
paste
rather than forcing my legs on my ankles
to do it
that's 300 to go
foreign
I'm inside that last lap on the track
but I'm saving a little bit
that's my my track head I've always got
to be outspray able to outspring anyone
who comes
okay 150 meters to go
a little bit of pep talk support
from the crowds
and bear in mind if you're running a 5k
most of you don't have to do it on your
own
so coming up to the end here
next after this what you need to do is
go and check out Sarah's video where she
want a 25 minute keep going Sarah
can't get me here can't get the team
we've nearly finished
okay that's 5K done
we'll put the times up on the screen
1836 on my watch so a little bit quicker
than intentional but what I was saying
if you want to see someone run a 25
minute 5K without
badgering you about how to run it in
beautiful silence ASM Master they need
to check this video out here for Sarah
and let us know what other videos you'd
like to see us make in the comments
foreign
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