HOW TO RUN A FASTER 5K- 5 EASY TIPS!

In todays video i share how i improved my 5k time over a 2 year period from 22:13 in 2019 to 15:46 in 2021. I summarise the last 2 years of my training into 5 simple tips that you can implement to run a faster 5k in 2021. If you enjoyed the video please leave a like and consider subscribing. All donations go towards creating these videos. If you found this advice helpful please leave a like, comment and share with your running buddies.

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[StefanvanderFange]

Fast summary:
1. Consistency
2. Endurance: Milage above your goal distance
3. Speed work, interval sessions
4. Recovery, sleep and food
5. Hard work ethos.

[MrMattytube]

I was running a 26min 5k this time last year, last Saturday I ran 5k in 21:35 😁

[tgbandroid]

A six-minute PR in two years is insane, especially going from 22 to 15 minutes. Well done!

[austinslate]

As a former college XC runner, this is the best/most concise training advice on how to get faster efficiently. I feel like training in any sport can be vague and confusing. Great job clearing it up! I love it.

[GR-oobk]

I have never been a runner but noticed I was getting 5k on the running machine so decided to take it outdoors. It's been on a nice flat surface and through the forest but it's really tough going. I have stuck in there and the last 2 times I did it in one go which I'm delighted with, a time of 33.36 then 33:56. I've never even did this kind of distances before and will be turning 51 tomorrow. Onwards and upwards they say 😊

[donnybrooklads]

Never forget the age factor! 58 now and got it to 20.31 so am realistic that if I get below 20 it will be massive. Your tip on the 1km intervals is excellent. I slowly built up to that from 10 x 400m inters to 4 x 800m then 5 x 1km

[panagiotisvarelas]

I started running 3 months ago on March of 2021. My first 5k ever was around 32 minutes, with hard work I managed a sub-25 a couple of days ago. (23:52). My goal is to achieve a sub-20 by the end of the year. Thanks for your video and for these very useful tips. Cheers!!

[MeganGrinham]

So amazing to see your journey and how far you’ve come 🥰

[sylvainbauge]

A lot of people stuck above 20 min will now believe they can run sub 16, LOL. I've only improved slightly from when I started running 15 years ago. I could only run 1 mile in 6'02 and now I can run a 5k a bit faster than that as my 5K PR is 18'20 which is 5'54 per mile. I am 43 years old now so I doubt I could improve very much now. Maybe I could run sub 18 one day which I would be very happy with. But your video had some really good advice. I would also add to get a coach who knows what he's doing. I just got a coach now for the past 5 months or so. I wish I had hired one sooner because even know I read a lot of books on training methods, I didn't maximize the time I spent training for the last 15 years.

[kennethwedig]

One corollary that I would add to the increase your mileage by 10% a week point is that it's commonly recommended to build 3 weeks and fall back 1. So every 4th week is a fall back week, probably run a little less than you did in the first week of the build up. This gives your body time to recover and make those gains stick. For example, if you've been running 20/wk for a while, it may be 22, 24.5, 27, and then fall back to 18 or 20. The next week would start at 30ish, and so on.

[UnequivocallyME]

Thanks so much for this video! Very helpful tips for sure. I first started to run in 2017 and did my first 5K race in 41-minutes. From then to now, I’ve shaved close to 15-minutes off of that. My PR was a 26:57 for a 5K, but I’m struggling to beat that now. This video helps a lot. Thank you.

[nigelmacmanus]

Such a knowledgeable, capable dedicated and sincere guy. In fact so impressed I made a donation. Inspiring young man.

[roryfollinpiano]

lovely video!

I used to run 800m (placed 4th in sheffield when i was 14 for my age category). I didn’t really run over lockdown, but got back into it over the summer. I ran a 19:16 at the end of august after a few weeks of getting back into things, and just ran an 18:48 on the same course. I’m hunting down a 17:01 age category record at my regular parkrun while i’m still 17, so definitely going to be adapting my training based on this.

[chrisoswald]

Excellent advice for 5k improvers. I returned to running recently and went at it ad hoc but now I've read excellent, simple advice like this I'm much better organised and making real progress
Nice one Ben.

[novadhd]

Getting anywhere around 20min for 5K is phenomenal goal. Thanks for the tips.

[samvilla]

Another huge tip I would say is to do strength work. Most people don’t use all of their muscles when they run but the more muscles you activate in strength training the more muscles you can use in a race to get faster.

[bzeroice]

This is very well structured advice and put in a way that is easy to take on. I made notes and will be using it all. Thanks!

[kierlak]

Brilliant video, thank you. Just getting back to running after my let's say up and down journey with it over many years. Will definitely be increasing the mileage slowly and incorporate some speed work at some point. Always used to struggle with running fast, that's because I was never doing any speedwork. This time round I know much more about running and it's great to pick up some useful advice from people like you mate 👍👍

[squireprescott]

Well done Ben. Simple, concise, and accurate. Consistency, Duration, and Intensity have always been the building blocks and you stated their interconnection quite clearly. I'm 62 and an ex-college runner who has been running and competing fairly regularly since Jr High school. If you are over 60, (like me), or new or returning to running, CONSISTENCY cannot be overstated. Lower your duration (mileage), lessen your intensity (speed), but find a starting point your body will accept on a daily basis. That's 7 days a week. Its much more important when you're starting out or as we age to improve our body mass index and our cardiovascular strength then to try to run faster everyday. Maybe incorporate a Jeff Galloway run/walk type effort but I encourage those who fit this category to get out everyday even if it goes against conventional wisdom. It does work. As Ben stated the improvements will come with time. Be patient with yourself and take pride in your daily effort! Ben I look forward to following your success.

[runningcafe]

Totally agree with the mileage point. I think overall weekly distance is the best indicator for 5k performance. Those base building runs are absolutely vital!