How to Run a Faster 5K : 5 Top Training Tips

The 5k distance is a tough one to crack, so follow along for my top tips to lower your PB and get you the time you deserve!

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[johnpeters]

I've managed to go from a 20:02 to a 19:62 following this fantastic advice.

[leocossham]

Haha I love the way you've rebranded your 16:02 time as 15:62. Sure does sound more impressive! 😂😂

[chriswarren]

Greetings from downunder. I'm 68yrs old & a 23min 5K runner. A parkrun tip: there are many regular parkrunners, so look out for one who is just a bit faster than you are, preferable someone experienced who knows how to pace themselves, and use them as a pacer. If, or when you can beat them, move on to someone else.

[rutgerhuisman]

44 years old and i run a 5k in 16:34 3 weeks ago... hope to stay injury free the comming year and improve my time a little bit 💪

[darrenleroy]

I like the simple approach to getting faster. I will build a training plan around this.

[Prohibitings]

Best video I've seen so far. I'm completely new to running so needed a decent training video which explains training techniques clearly. I go to the gym 3-times a week to train strength and I'm in good shape, but have zero cardio/running experience. I went out to do my first ever proper run using Strava app and did 5k in 23mins, 40 seconds. I want to do it in 20mins but as I go to the gym 3-times a week, fitting specific running training into my routine will be tough to allow for recovery which I know is very important for muscle strength and growth. I hope that with my gym work, a couple running training sessions per week will still be half-decent to build up my cardio and general fitness.


My new routine then will be:
Friday: GYM
Sat: RUN (10k easy pace)
Sun: GYM
Monday: REST
Tuesday: GYM
Wednesday: RUN (harder 6 x 800m at race pace)
Thursday: REST

[garrykeith]

Makes total sense. I have run 15:52 way back in my heyday 30 odd years ago in the UK . Have also run 17:41 here in New Zealand in my 40's. Now in my 50s bit of a struggle now at 27:55, see it every week in park run here in New Zealand so many just want to race race race every week. Will try your track sessions which I totally understand and let you know how I get on 😀

[danbradford]

Thanks for the tips! Targetting sub-17 at this weekend's Parkrun. Feeling pumped now!

[BournemouthUncut]

Best 5k tips snd training vid ive seen, cheers ben

[Tompsf]

Great advice! Recent Parkrun was 19:33, target is 18:5X by mid June. I will use one or two of your 4 week sessions! And that’s a great point about not racing for a PR every week!

[scoobyGavioes]

I just found your video, very nice tips. I actually will follow your 4 weeks plan by the end of March, before my A race, in late April. So far I’ve been running around 12miles a week for the last 4 weeks(4 miles on a trail + 500m elevation gain and the rest of my miles on a treadmill), just creating a quick base, since I’ll do a 5k race. Thanks and any info will be very appreciated.

[rebelsage]

I'm 49 and recently bettered my 7 year old PB down to 21'54. (21 seconds better than previous). I am determined to be incremental and work toward sub 21 and this looks like a great plan that I can work with, thanks. My fastest kms at the moment are around about the 4'10 mark, so still even over dedicated all out kms I am aiming to reach that sub 4 minute mark. I am also finding that shortish 7 to 9 km pyramid runs are helpful as well as the intervals. Keep up the good work (and I absolutely loved your review of the New Balance Rebel V2 which the above PB was completed in).

[evanmacdougall]

Great video with great tips and excellent workouts to use. I know what I am guilty of and I'm sure a lot of other runners are, too... is doing intervals that are too fast with too much recovery in between. Striders at the end of a workout are great. But, like in your examples workouts, you can't do 400m or 800m intervals at the same pace as the striders. If you do, you'll just blow up and need too much rest in between, and you'll never be able to run a 5k at sprinting speed. I need to actually practice running my 400m and 800m intervals at my desired race pace rather than going full out. And then chopping down the amount of rest time in between those intervals. Thank you for this video. I knew I needed to overhaul my interval workouts and you've just given me great workouts that I can use to do that. Thanks!

[davidsimorangkir]

Awesome tips. Very inspiring. I my self managed 30min PB on my 5K. Im going to try your suggestion, hopefully i can reach 25min for next month 5K PB.
Keep up your good work mate

[collywobblelaw]

great video, I can really related to it. running for 1 year (park run specialist.... 😂) ParkR PB 20:05 & been at a plateau for 3 months, running 3x/week and cycle 3x week. guilty of going for a weekly 5k PB, blowing up @ 3km, and no strides after my LSR. although I do intervals. Defiantly going to implement the tips TY

[ryanmiskin]

Seeing you mention the strides work at the end of an easy run made me feel good about doing a little HIIT at the end of my easy runs....I only run every other day, work on my feet all day too, so don't want to over-do it. But after 30-40min of easy running I just get the urge to do a few (4-5) 1min run/1min rest HIIT runs at a faster-than-5k pace, and it feels so damn good. I got some Peg 37's and man they make me want to go out and train double sessions they feel so good on me.

[sbh]

One of the best tips videos ive watched!! thank you

[shuk]

Great advice & with a PB sitting at 20:25 for the last 7yrs keen to get that seemingly illusive sub:20 so a 30secs improvement would do.. So post the last 26.2 miler of the year your advice will be put into practice.. Thanks 🏃🏻👏🏻

[ogtstorm]

22.40 is my pb hoping to sub 20 using your tips. Thanks Ben

[alexmc]

Great info will give it ago! Would of been handy in the description! I will have to watch again now and note it down