How To Run A Faster 5k - How I Got Fast Quickly In My 40's

Do you want to learn how I ran my first 5k ParkRun in 18:35 on a very muddy course having only been running for about 6 months?

And how I improved on that to run 16:22 on the same course and ran a 15:37 5k split in the London Marathon?

In this video I explain how I was able to quickly train myself to run a 5k fast quickly and how you can too.

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[PatrickChristman]

Just wanted you to know that your videos make a difference...
Really love to run every morning from 4 am to 6. then off to work. It's not a burden, I cherish that time alone
I’ve taken such a liking to your methods.
Been running 12.6 mi. each morning, really tough at first but now it is getting easier as I feel my body transforming. 102 miles last week with a few extra sessions to hit the number. At 57 just taking what my body will give safely. 9 min pace per mi.

Find myself really content with this and not even thinking about the next race.
See that your London prep was a solid 7 mos of high mileage. So incredible.

Thank you Patrick!!!
and best success on your YouTube channel!

[TobyNewbatt]

I've booked into my first marathon Manchester 2024 here we come. Might not be able to do 2 runs a day quite yet but I'll get there! Always great vids Patrick!

[JM-rmlt]

“Make yourself accountable” superb advice. I’ve told friends what I want to achieve. I will achieve it. Your presentation is superb Patrick. Many thanks

[yssj]

Hey Coach Pat
I hear your voice at every run. Consistency over intensity!

[francisvaillancourt]

Thank you Patrick for taking the time to share these tips!

[namebutler]

Hi Patrick thanks for these videos. I'm in my 50s and just started running. These tips are great.

[Not_So_Common_Sense]

"Make yourself accountable" - 100% this. There is always a niggle or hot/rainy/windy weather to blame for not getting things done. Not saying anyone should push through injuries or go run on a thunderstorm but for every excuse to stay in bed there is always another person who is motivated enough to just get out and run.

[mikes]

Thank you so much for explaining the different ways you would do the hill sprints and runs! That was definitely one the missing pieces of my puzzle how to become faster.

[Nyelands]

The secret to getting out the door is to discover your deeper meaning to why you run so that you look forward too it every time. For me running is meditative and it set of my endorphins. That it is healthy and that you can set goals and get a sense of achievement is nice but secondary. I do it because I like it! But to enjoy it you have to build on gradually and be patient don't make it too much of a struggle. When you get fitter pushing yourself will also feel easier.

[cherelled]

May I ask what fitness you was doing before you started running? Lol, at that speed for your first park run I'm assuming you weren't doing a couch to 5k. . . .

[mikew]

You clearly have good genetic ability! I have done all the work over many years but never got below 22:30 min for 5K. Too late now at 59 probably to break 20, but still loving the running! Good tips.

[martinjamescox]

Hey Patrick, your fastest 5K split in the London marathon was 16:41 - that's taken from the official London marathon result page.

The 15:38 you ran during London Marathon according to Strava is inaccurate because in certain sections the tall buildings make the gps go crazy. It doesn't know where you are so the readings are inaccurate and it ends up thinking you ran further than you did.

Strava also says you ran a 2:21 marathon

[soccergalsara]

There is no secret. This guy literally runs 100-140 mile weeks. Alot of Pro athletes run 80. It's not a secret. It's hard work.

[rishimishra]

Great Video Patrick. I'm interested in learning what speeds and distances were you running in the beginning stages of those 6 months of training. 18:35 is a great time for only 6 months of training! I started running about 6 months ago and i am no where near that pace.

[David-cgms]

Hi Patrick, thanks for the video, can you do one on your shoe rotation ? Peace

[crayontom]

Good video Patrick. Are you in continuous marathon training or do you ever have a specific season where you focus on shorter distances? That’s worked for me in the past, having winter endurance blocks (marathon) and then do a summer speed block (5k/10k)

[alisonanderson]

Patrick, how much time do you pay attention to your heart rate or zones during your runs, if at all?

[Bodhished]

I think I will be doing hill reps going forward...

[albibushi]

I am stuck at 30 min:30 seconds but the 5k has a lot of uphill segments. I am really keen on improving my personal best but i only run once a week. Would adding mileage help or should I focus on improving stride and tempo on 5k? I am 36 and a bit overweight at 173 cm height and 83-84 kg. I do strength training twice a week. I have not run consistently throughout the years but this summer I have been consistent running 5k every week. For me it is the perfect mileage having both a bit of distance and intensity.

[Dillonryan]

You obviously had a very high v02 max starting off in your running career