How Anyone Can Run A Faster 5km

Want to know how to run a faster 5k? Well here’s how! Join Running Channel presenter Andy as he talks you through how to get more out of your 5km runs.

Whether you’re looking for improvements in speed, how the run feels or how you feel afterwards, Andy is here to help.

↓↓ Are you training for a 5km? Got any 5k tips? Let us know in the comments! ↓↓

What’s in this video?
00:00 Step 1: Don’t Skip The Warm Up!
02:40 Step 2: Know Your Pace
03:47 Step 3: Train At Different Speeds
05:30 Step 4: Choose The Right Kit
06:25 Step 5: Here’s Your Secret Weapon!

You NEED to do this before EVERY RUN | Activation Exercises for Runners

Improve EVERY Run By Doing THIS First

Improve Your 5k In 8 Weeks | Predictor Workout

Best Running Shoes of 2022 | Ft. Nike, New Balance, Saucony, ASICS, Brooks and more

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[runningchannel]

Are you training for a 5km? Got any 5k tips?

[dannyalden]

I love a 20:20 out and back run. 20 minutes out and then race yourself back to see if you can get back in less than 20 minutes. Helps promote negative splits. 💪🏼

[LayneBracy]

Very helpful. I had been doing an extremely limited warm-up, but followed this video in February and improved from 23:06 last year to 22:29. Did the warm-up routine again 2 days ago at Parkrun and ran a lifetime PB of 21:39! I'm 52 and was chasing a PB from 1992 😀

[NickFinanceNaija]

Novice runner here. Started real running 5 months ago (Oct 2022).
My milestones:
5k after 4 months at pace of 5:44/km
10k after 5 months at a pace of 5:57/km
I'm thrilled to try out your tips. Thanks!
Greetings from Nigeria 🇳🇬

[Chunkyfunk]

This was a really helpful video. This June I will have been running "seriously" for 1 year and I'm returning to my very first timed race as a bit of a bookend to my first running year. I finished the 5K last year in 27:51 and my absolute A1 goal to see the 12 months out is to get under 20. My PB is now 21:31 but sub-20 still feels so far away!
Thanks for all the videos you upload as a channel, they've always been informative and entertaining in equal measure.

[jhonderstruwig]

Just finished my 8k + 4×100m strides. Truly one of my favorite workouts.

[faykellett]

My long run is my favourite usually on a Sunday & I always try give myself Monday as a rest day. Love my long run to catch up on my podcasts ❤

[fattysl]

Perfect timing, I'm going for a PB at parkrun this weekend! 😃

[gazza]

Thanks Andy.
Just what I need for my Parkruns.
I did think that 'warm ups' would tire me for a 5k. (I'm over 60) but maybe I do need to do this. 👍

[Chrisdakiwi]

My favourite run is my 5km Park Run at Barry Curtis in Auckland. I am really keen watching these 5km run videos helping me to get inspired again for running. I’ve dropped just over a minute per km in the past 2 months watching these videos now at 5:15 per km pace. I want to crack 22 minutes this year

[gothicwriter]

Great video. My favourite run is a fartlek run. Fartlek is where you run faster between alternate lampposts - and you decide what fast is and how many lampposts to do it for. You can use trees or any other marker. The reason I love this is if I am tired or sore I may only do it for the last part of the run. If I want hill work I may only do fartlek on the hilly bits etc. I love the randomness of this run. I like the idea of strides - I will use them as part of my fartlek runs and see how they go.

[jdpjamesp]

Knowing your pace is so important. And I'm hopeless at it. I recently did a 10k race where I really wanted a significant PB and to get under 50 minutes. I knew I could get close. My previous PB the week before was 51:10 and that was hilly. But I had no idea how fast I could go. In the end I decided to go off "too fast" and see what happened. As it was, I actually managed to maintain that pace or thereabouts for the whole run and ended in 47:55. In other words, I'd been going off too slowly in previous runs.
My favourite weekly run is the midweek club run where we do an hour in a given pace band. I love that I can join a group that really pushes me on pace and be forced to maintain that pace for an hour. And the company's fun as well.

[NachoDog]

Thank you, Andy! I've been using your 5 day plan for a week and a half now and I know that when I attempt my next PB I'm going to get it. Current PB is 24:32. Love the Running Channel. I started watching a few months ago and you guys give great advice and make running a lot of fun!

[DigitalMinister]

I love my log run, because it's something I can slowly settle into and there's no huge pressure on pace.

And call my sadistic but I also love hill work because it's based on effort rather than a specific (and often torturous) pace to hit for interval training.

[MrJonmuir]

I am just picking running up again after 20 years and Why are you guys so smiley when you run!! Lol. Did my first 5k tonight.

[NTC_LuNcH]

As currently a 17:00-17:10 5k runner my staple workout is a 5 mile tempo at 5:55-6:00 per mile, improving lactic offset has been crucial for me and makes race pace feel a lot more comfortable for most of the race

[linhagemrunners]

I liked so much of this channels. Great.

[johngetstrong]

Fantastic content! Such great advice. Learnt a lot about prepping for the race by watching. I haven't paid enough attention to the warm up in the past, but this will help!!

[nicnak]

Hi Andy, great tips, don't forget the warm down and stretches after the race or training. Carbon plated shoes are great, they enabled me to knock chunks off my Park Run times.

[cicigarry]

Interval session is my favourite run of the week because of the variety in paces.