HOW TO RUN A FASTER 5K - Training Tips to get a Personal Best!

Welcome to the ultimate guide on how to crush your 5K PB (or PR!) with training tips, race tactics, and speed secrets to help you run faster and stronger than ever before!

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⏰ Timecodes ⏰
0:00 Intro
0:37 How long to train?
1:27 What time should you aim for?
2:10 Mileage/volume
2:37 Speed workouts
5:24 Strides
6:23 Long runs and easy runs
7:23 Race day tips

About this video: Today we are going through everything you need to know in order to improve your 5k time. We dive into the training you need to do with examples for a sub 20 minute 5k, a sub 25 minute 5k and a sub 30 minute 5k plus effective interval sessions and pacing tips to run a faster 5k race!

This video is NOT sponsored. All products mentioned have been bought 100% by Ben and the channel. Our mission here is to help runners of all abilities improve and enjoy running to their full potential. Showcasing the best running tips and advice, while reviewing the latest gear and taking your round some of the best races in the world!

[thewuvluv]

at this pace i'd be dead before i got to the race

[nailartbylysanne]

I just ran a 34:37 pb on the 5k today! I just started out again 5 weeks ago and I'm having so much fun with running. Thank you for the tips!

[baggy]

Found speed sessions helped loads with getting a fastwr 5k, as did having my daughter pace me on a flat Parkrun course in the Netherlands! Was well chuffed with a sub 30 at age 60 🏃

[Feanaro]

I started jogging in 2016. My first 5K race in 2017 was 27:21, and in late 2019 I ran 22:45. Just last month after a long training block I got it down to 22:12. So most of the improvement came early on. But I’m happy to have cut 5 minutes off my original PR.

[NickEnz]

Took your advice and ran a sub 20 (19.43) 5k this morning, a PR. Thanks!

[aljared]

just got a 27min/5km last sunday during a 10KM race. got 56mins/10km and yes its a great feeling to smash PB by minutes! hoping to get to 25min/5km and 50min/10km next time!

[mikew]

Great tips! 60 and aiming for sub 23 min after ticker surgery. ParkRun is a wonderful motivator.

[DragonballG.]

I ran a 19:40 5k at 85kg from running 5ks 6 days a week. Brutal, brutal, brutal training. I also lifted weights 6 days a week, so no way I was running 60k a week. For those who can’t commit to the mileage, there is hope!

[Logs]

just finished a half marathon 2 weeks ago with your training plan for sub 1:40. Got injured 3 weeks before the race - could barely walk - but made it back 1 week before race day and finished with a strong 1:36. Took 10 minutes of my previous PB, super happy with that 😎 next is sub 20 5k, so perfect timing of this video 🥳

[worland]

I always find that the amount of runs recommended in these plans is so high - so much will depend on the person but I completed my first sub 25 on 2 runs a week and my first sub 20 on 3 runs a week and with way less mileage than it says in these plans. So don't panic if these videos scare you!

[Dwerg]

I'm 139 years old and weigh 345lbs. Started running last week as a part of my weight loss journey (I used to be 380lbs). Found this channel two days ago and ever since that day you've inspired me to keep running. Set a 5k personal best this morning of 54:36 and I couldn't be happier!

[JustBrowsing]

Since you asked...😊 I started running last year after years of doing absolutely nothing. Aged 49. Rough start but picked up the pace reasonably fast. But after a couple of months of following my Garmins training recommendations, I got injured (calves/achilles) in September when I was able to do a 5K at around sub 25 minutes. Lot's of struggling since then, 1 session a week at the most and only bicycling and some weights since then. Managed to get pain free early 2024 and gradually introduced a second light run a week, which I meant to gradually increase weekly. Tried a 5K to gauge my fitness and clocked in at 23:38. A week later, a massive setback, new issues with my heel/achilles. Aiming to gradually build a base this year, still hoping to get a sub 22 5K at the end of summer while trying to build that base of pain-free running while gradually increasing volume....

[mikeg]

Sitting at 19:47. Trying to break into the 18’s as I approach my 40th. Currently have a race October 16 (9 weeks out). I’m shooting for a PR. I found this helpful, and aligns with my Runna plan.

[KRITIKAPLUS]

my 5 k was around 20 minutes 15 years ago at my age 16, but never compete 5 k. I liked 10 k and 21 k most. 21 km in my opinion is still safe enjoable distance with less efforts then 42 km. I on average train mixed little trail and road for around 13 - 15 km. Depends the route i choose. I am running now for 2 months and my body getting to adapt 15 km mark as a standard one for 3 times to 4 times per week with less exhaust and pain. Also i see difference now i need more rest and train smarter then in younger years. Also more effort need to put into run. When i was younger i train maks up to 8 km but i could run 21 km mark easly with little sore. Also my pace speed was with time 3.40 -4.20, i had 56 kg 173 cm , now i train slowly since i am running after 7 years of inactivity, current weight is 73 kg at my 176 cm, train speed at my 2nd month is from 4, 30 min - 6, 0 min time per km for distance 13 to 15 km.

[Melissa-ghqn]

Thank you for the great video! I have a 5k race tomorrow and already am so excited as I try for a 22:30 min finish! Your video took away at least some of my worries for tomorrow 😅 But still excited if I manage to reach my time goal and also run even splits. So hard in a 5k!

[jshrndz]

Love the journey and training for these races. Ran a half marathon and met my goals training for a 5k is the best part, seeing your improvement during the journey is the addictive part.

[edhaskey]

Perfect timing Ben. I bought one of your excellent 5k plans this week. This answers all the questions I had from the plan. Now onto that sub 20 😬

[Bodzio]

Love this channel. Running my first half marathon next month in Porto. The goal is to finish it under 2h

[Otaaaz]

I started running 12 weeks ago today, went from 28:46 5k to 24:01 hoping to start one of your training plans and get better n better

[Ross]

Now starting 5k training after doing my first marathon 2 weeks ago. Maybe should have done that the other way round 😂😂