How To Get A 5k PB In 10 Weeks

Mo and Sarah are in the midst of 5k training in the quest to get a new parkrun pb. In this video they meet up to swap 5k tips and take you through some key workouts to get a new pb.

↓↓ Who do you think will be closest to their predicted times? Are you team Mo or team Sarah? Let us know in the comments! ↓↓

What’s in this video?
00:00 Top 5k Tips!
02:59 5k Interval Workout
10:19 Post Run Debrief

MUSIC licensed by Artlist and Epidemic Sound

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[runningchannel]

Who do you think will be closest to their predicted times? Are you team Mo or team Sarah?

[Stevenc]

For anyone looking to improve their 5k this is a brilliant workout. If they can fit in a mini taper too say 3 days of nothing too tough I think they'll both hit their goals. Good luck!

[geoffclarke]

Good luck to you both. I didn't start running regularly until age 44 in 2012 and my 5K PB is 20:19 set at Dulwich parkrun a few years ago now. Fell out with running due to a series of niggling injuries but now injury free so looking to see if I can get anywhere near that time now though age not on my side.

[RobertBurton-sbjm]

Hey guys; love the video! Have you done the follow up video to this with your (hopefully) improved 5k times?? Can’t find it anywhere!

[DamarcusBW]

So I commented on the other video about how I also have a goal to improve my 5k. My time was 32 minutes and I ran it again only after one month of actual training and dropped my time to 28 minutes.

[drewman]

Great work! I did a similar session this week, 8x600 (I know I should put 1 more rep in, but the last time I only did 5). This was tough because there is a hill where I did these intervals. I have done intervals on a treadmill, and I find that a lot easier, no hills 😎. Good luck y’all, and I look forward to the next video.

[andreahaberma]

I just want to say “thank you Running Channel” for the positive videos…positive, friendly people who lift me up! I can always count on all of you to make interesting videos that inspire me to run…but also just to be a good person like all of you! Thanks from America!

[SimonWilliamsTutor]

@therunningchannel Can you link to the next video in this series please?

[cezzadenning]

Where is the final video? I can’t find it

[lindsay]

Fantastic effort!! My running partner and I have different paces as well and we're always coming up with creative ways to run together, so this was great to see how you two solved the problem

[alhamsaid]

Good luck to both of you! You are doing great running 🏃🏾‍♂️ well done!

[peakseamus]

Fab video ..I love how ye defined what threshold pace is ish with respect to the 10k and half marathon pace... Thank you both 😊

[kings]

I’m into week 2 of my 5K pb and just done my Sunday long run and did a PB at 10K. I will say it was hard going in -4 and icy roads and near 0 Visibility time was 1h:05min. My fav is easy run follow by hill repeats

[sinopulence]

Where is the video of the final parkrun with the result?

[drewrunz]

Suggestion for people wanting to run faster do more like 6-8x1k with 90-120 seconds rest cause that will push you to get a great time I have personally done it myself and pr’ed. (when I did it I got a 3:33 average for 8, 4 weeks from my race and ran a 17:26)

[thepotatobug]

You guys are amazing!! Such an inspiration!

[lapins]

Great work TRC!! licking it down as always. What date are you going to attempt the PBs at actual Dulwich parkrun?? I'd love to see it and hopefully bag a great time myself. I ran 20.42 there in Mrach 2022, which was an overall parkrun PB and then 20.02 at a British masters 5km road champs last Sunday at battersea park last, early December 2022. That sub 20 is looming (lifetime best was 19.35 in 2006)

[arnabganguly]

Brilliant workout. What would be recovery time, if I do 3 sets of 1 miler ?

[mattschm]

Sprint races are normally not my thing more into long and slow. My short easy runs are normally 8-10k

[Cloppa]

Loving your channel as a very aerobically unfit 60yr old who has always overtrained and has no Zone 2! Q please.. I've been running properly and consistently now for about 8 weeks (first time ever understanding what I'm doing!) and my VO2 is gradually improving by about 0.5 per week, week on week. I would now like to do an easy Z2 run and a short 15 min just below lactate threshold run on the same day. To cut out having to warm up twice in the day by separating the runs, would it be ok to do a 15min threshold run at the end of a 30-45min Z2 run or would this mess up the benefits of doing the Z2 run? MT.