Just getting under 20 minutes is my current goal.

@willnickell2312

Ай бұрын

Same. Currently at 20:08 and pushing hard! Down from 22:30 the weekend after the London Marathon.

@SimonBanfield

Ай бұрын

Same. Got to 20:04 on Saturday. We just need to dig a bit more out.

@tidesofkali

Ай бұрын

​@@SimonBanfield Or start your watch 5 second after start the time trial 😅

@advaita9156

Ай бұрын

That’s my mid term goal too, 20:00. I haven’t ever timed a 5k properly. Estimated time is around 23mins at the moment, but by end of my training plan could be around 21.30 or something around that time

@GTE_Channel

Ай бұрын

I wanted to get a sub20. Halfway the schedule I asked a friend to pace me in a benchmark test. Ran around 19:30, changed the target to sub 19 now 😂. If you have a friend who is fast, let him/her pace you.not having to check the paces takes away a lot of stress, so youcan focus on breathing and form. Best of luck.

Andy's "recovery" is faster than my 5k pace.. 🤣

@anjacoetzee9327

Ай бұрын

So true 😂 I am currently just aiming to get under 25 minutes

@goodyeoman4534

Ай бұрын

I read that Kipchogi's Zone 2 pace is 4:30. No idea how accurate that is or isn't, but if so it makes him seem almost mortal as my own recovery pace is about 5:00 min/km.

Ran my first sub 30 minute 5 k today , not on the same level as many of you but I’m well happy with it , now onto the next goal 🏃‍♂️👍

@Cj-wd9kx

29 күн бұрын

I ran my first sub 30 six months ago now I'm at 22:30 just be consistent.

@mingoleivonginselher6164

25 күн бұрын

i ran a 29:17 on June, 2. Started running in February and could barely run 1km at a time. So im quite happy too. :)

I’m still trying to get under 21 minutes Can’t imagine 16 Andy is crazy

@AlbertWeijers

Ай бұрын

For me the same at 55, so not too bad, haha.

@runningchannel

Ай бұрын

You'll get there don't worry! 💪

My current PB is 35.51 (but it was 56 2 years ago) Am doing a half marathon for the first time this weekend and then will be heading back to 5k challenges

@ulfeliasson5413

Ай бұрын

Incredible. Well done!

@mjowsey

Ай бұрын

Nice effort, I've been there. Now my 5k PB is just under 28 min and I've done half marathon distance several times, getting faster and stronger all the time.

@AngellicAkima

Ай бұрын

Nice Adam, I am 32.41 and running 4 times a week with a goal of getting it sub 30. So long as we are doing our best then we are doing alright 😊

@mjowsey

Ай бұрын

@@AngellicAkima I found that a few much long runs helped me more than anything else. Getting used to running for over two hours means that I don't start tiring at the end of the 5k.

@AngellicAkima

Ай бұрын

@mjowsey Yes definitely I am doing one long run and the benefits have been immense. Thanks for sharing

Good workout indeed - thanks Andy. Pipped the 20 min (19:54) on open roads at 57y6m 2w ago. But a year ago it was 21:55, so just goes to show what a bit of training can do (3 months).

Watching anyone train at this level of intensity could be punishing, but whoever chose the accompanying music here did a brilliant job to make Andy's ordeal soar and inspire. As ever, the running and advice are great, but the wrapper around it elevates the experience!

One of the best videos I’ve seen on this page… and the bar is already very high! Well done Andy

Great video! Andy's videos are my favorite. Even if I can never get anywhere near his level can't beat learning about running from an Olympian

Awesome training video! More of these please!

Yeah, I absolutely love it when early into some kind of progressive or hard workout you are convinced you can't do it then you just nail it textbook.

Love it, Andy! More of 5k and 10k guidance please :) Big love from Germany.

I ran my first 5k with 3 months of training at 25:21. My goal is to run under 20. And I’m gonna do it this channel helps me keep going. Love the podcast.

Excellent workout! Just have to get past a half marathon this weekend then will definitely add these intervals to my summer 5k prep!

Beautifully done video!

I've got a 16'04 best, that's 2 years ago now, time to see them 15s. Keep the videos coming for all the training to achieve it

Amazing running sir! Bloody brilliant.

Perfect timing haha. Finally broke 16 myself yesterday, feels amazing looking back on a time when that mark that felt so far away.

@runningchannel

Ай бұрын

Congratulations that's amazing!

@GrouEEf

Ай бұрын

That's a mighty good time. I'm at 18:50 still. 🎉

@goodyeoman4534

Ай бұрын

Fantastic. How old are you, mate? I'm in the 19:xx region at 38 years old.

Last week I did the 5x800 plus 8x400 from TRC 10k plan. So I wasn't alternating paces. It was a HARD Sesh. I almost quit after the 800s but then kept going and felt stronger in the 400s. Also I love that Andy supports LFC - That's one more thing we have in common besides the loads of kids, being the same age and I'm an engineer as well.

Ran the “Andy” (your 4 x (1000m, 400m) workout) this morning. Almost killed me, so I’ll definitely give this one a shot as well soon!

just set this up on my garmin will give it a go tomorrow, looks a good challenging workout

Deffo using this workout. I want to break 15 mins. (PB of 15:18 last year) Noticed Andy running in same shoe I just purchased so I’m taking that as a sign it’s meant to be!

Haha... when I'm struggling to push for a PB I kept making jokes about being a mentality monster. But it works! Now regularly finishing faster than other friends who are fitter at 5k's as I dig in and convince myself I am a Mentality Monster.

This year I decided to run only short distance up to 10k (currently my 5k Pb is 18m 14 and 3k РВ - 10m 12) . Found your chanel and was suprised to Andy's trainigs. This and another 5k workouts (1k+400/3' rest) are awesome. Already added to my garmin watch and gonna do it the next week All the best from Russia! Thanks for sharing such a useful video p.s. Andy I wish you to see sub 16 min on your watch soon🤩🤩🤩🤩

Love this video. Andy is so inspirational 🤩. Would love to hit the paces he is hitting 🏃‍♂️💨. I’m at 18:33 for the 5K currently, aiming for sub 18 soon hopefully 🤞👍

I'm training for the London to Brighton run - Running slow to run fast. Did a speed check on Sunday and ran a 16.30 at 41, my quickest in 2 years.

Can we please have some older runners on this channel who aren't former Olympians? I want to see some old plodding geezer on here! Represent!

I love varying the workouts - its easier on the mind

I live in Cape Town and love to use the promenade for speed work or intervals as it is quite flat and straight!

Well done, Andy!

Would love to see a video on one you giving the Norwegian model of double threshold training a go.

Got prescribed a workout that Andy has mentioned before, Tempo, then hills, then tempo again. It’s brutal

Did my first marathon a few weeks ago. Now I'm switching to a 5k just cause I'm burnt out on long distances. Hoping to get to sub 23. I'm gonna have fun incorporating some of these methodologies into my training. Exciting times.

I've added this in for my short race training, looks a great workout!

@runningchannel

Ай бұрын

Let us know how you get on!

Show us how it's done Andy! Let's go!

Looks like you running at Victoria Park, brings back great memories of speed workouts for me.

I am also trying to aim for a 5k time under 20mins. I started running almost half a year now and added some gym 1 month ago. What I need to do better is doing structuring my runs. At the moment I often just pace for my my race goal. These kind of workouts seems really interesting and also more fun because it is some variety :)

I'm currently at 22:30 for 5k and doing 12x400 at 4min/km with 90s recovery in between. Im struggline so hard. I feel like I explode towards the end. I'm decicated and won't give up! You are so amazying fast Andy. Good luck breaking the 16k, again! 🙂 Videos like this give me quite some motivation and there is always something to learn from you guys!

@Archeris

Ай бұрын

I did a workout of 15x400 with 30 sec rest at 4min/km on a treadmill. And I was able to make it. (30 sec was total rest tho) but I still can't run a sub 20 xD. at 20:35

@knese123

Ай бұрын

@@Archeris Can’t expect to run 5k under 20min (sub 4min/km pace) if your speed work is @ 4min/km. Try to have longer rest between & see if you can increase pace 10-15-20sek/km etc.

@Archeris

Ай бұрын

@@knese123 Thanks alot. Thats something I need to adjust then!

@goodyeoman4534

Ай бұрын

Ideally, you should be running a 3:50 - 4:00 pace to get a comfortable sub-20 5K time. So intervals would need to be more like 3:30 - 3:40 I would say. Most people surprise themselves at how much faster they can do 1k than their 5k average pace.

@Archeris

Ай бұрын

was doing 3:30 for 400s and I should be doing 3:50/3:55 for 1k efforts?

Nice. What's your thought on Km repeat followed by 400m compared to this? I came across that in one of your videos. It was also brilliant vid. Also would like to know will mile repeat be more brutal ?

400m in 1:15 is for VDOT 60, which has 5K result of 17m. Very nice!

I just broke 20 minutes for the first time at the weekend! Will chuck this in the next training block for sure, looks fun!!

@UTubeSL

Ай бұрын

Congratulations! That's awesome

Yes i might try this one after slight tweaks to the pace naturally....i liked the one from the autumn of 1k and 400m x 4. 1k felt so long after a couple of 400ms!

Nice one Andy, great workout. Which race are you targeting? I’m also aiming for a sub-16 this summer

You're an absolute legend, Andy, no doubt you can go sub-16mins!

@runningchannel

Ай бұрын

Thank you!! He's nervous but determined!

hi Guys, I'm new to your channel and absolutely love it. Always look forward to the podcasts and watch Andy's training video's on getting better at 5K. used to watch him on the TV; he always gave everything. I used to be a runner in my early 30's (triathlon's and running). My 5K's were 19 mins and my 10K's were around' 40 mins. Fast forward I'm now 64 years old and want to get back into doing 5K racing. I watch Andy's hill and Speed park sessions. I have tried them and these are great. with 2-3 sport related surgeries now under my belt i struggle to tolerate too much training. I can manage 1 hour long run per week, a hill session and if I feel okay I can do a short tempo session. My 5K at the moment is 28 mins. I would be happy to get to 25 and not be too ambitious. My question to you is; If i can only fit in a hill and a steady long run session, could i supplement a gym session with the watt bike and rowing machine to help with training with the injuries? My daily job is table tennis coach and ex Vet TT player so i'm used to going through the pain of training. Thank you, Steve

Hi Andy. What would be some shoes you’d recommend for intervals and these sorts of workouts

Wow you’re fast! My current 5k PB is 23:32. I’m hoping to run a sub 20 this year, and hopefully a sub 18 by next year. I recently started a workout progression that is similar to this, based on a workout I learned from a Jake Wightman video.

Great video being in my late 40’s with 5k of 24 mins would love to get sub 20. This will have to wait as signed up for my first half in Sept then marathon next April.

@goodyeoman4534

Ай бұрын

A marathon is too early for you.

Currently trying to break 16 as well. PB is 16:00 but that was set in February last year. Now that I have put aside marathon goals for a bit following two long sub-2:40 blocks, hopefully it'll finally come

Question for Andy: Which 800m-interval workout do you prefer: this one or Yasso-800's? (The latter having longer recovery but faster pace and is intended for marathon pace prediction rather than improving one's 5k.) Great content as always, and I hope you smash that 16min barrier!

You’ll be taking back the park run record in no time, GO ON ANDY!!!

@runningchannel In these workout when you refer to a pace for a certain distance such as ‘5k pace’ or ‘10k pace’ or ‘marathon pace’ does it mean your PB pace for that particular distance?

Thanks Andy. 16 minutes. Crikey! I can't even manage that on a bike. 😅

@spencerharper6182

Ай бұрын

When I did the math this just hit home 😳 you right lol yikes

Wow! I need a stretch and a recovery run just from watching that

@runningchannel

Ай бұрын

Hahahaha

I'm confident that Andy's going to run under 16 min. The way Andy ran the session shows that he's well on track pace-wise. My go-to session when I was younger was 8x400 m or 12x400 m on the track.

Well done! Will give this a go…

@runningchannel

Ай бұрын

Let us know how you find it!

I started running 9 months ago and im trying to get sub-18 at the moment. It's tough but I think I can do it this summer, definitely this year.

@runningchannel

Ай бұрын

That's a brilliant goal! Are you using a training plan?

@molochz

Ай бұрын

@@runningchannel No, just my own plan. Interval training, tempo runs, long run and the rest easy. Six days a week. I'll probably join a club next year but I'm in no rush yet.

Hi Sir I am your big fan , ❤

These times blow my mind! Is there a substantial difference between track running and hilly forest trails? I only trail run, in primitive parks, and my 5k time is far longer than 16 min (I'm happy hitting 35 min!) I avoid running on anything harder than dirt, so have no idea what my 5k time is on a track.

At my target pace for a 25 minute 5k I will be doing 800m hard efforts for 4 minutes rather than Andy's 2m30, so should my recoveries be longer too? 3 minutes/3:30 ish?

You going to publish all your work outs Andy? .... I challenge you to the sub 16 :P just coming back from injury so you have a head start and an advantage ... my best is 16.03 but just before my injury I unofficially clocked a 15.50 in training - of course it will be a silent challenge 😀😀

What is it about running on the track that "aggravated old injuries"? Is it the surface, the sublime curves, the empty stands???

What watch are using to program all of this in Andy?

Will give this a go as currently not far off sub 16. Alternating pace work is super tough. If doing at a track would you jog recovery or walk?

@goodyeoman4534

Ай бұрын

Either. Doesn't really matter as it's the speed you're training.

Great video. Watching the video I wonder. What makes the pace because it doesn't look that fast? Is it the stride length or the turnover of the feet?

@runningchannel

Ай бұрын

Andy is very experienced and the length of his strides and form makes it look easier

To quote the great Tottenham manager Ange Postecoglou, “We never stop!” That’s my football running mantra at least ;)

@runningchannel

Ай бұрын

Hahaha good quote

I‘m interested on how to program 400 and 800 meter intervals on your watch 😊

Hello, how did you calculate the 75/70s pace. A 17 min target @400M pace is slower than your calculations. Not a criticism just curious. Thnx.

Could Andy please explain why track running might aggrevate his old injuries? I would have thought a track was more cushioned than road or pavement, is it the long radius bends, that put extra strain on the body?

@runningchannel

Ай бұрын

Would you be interested in a piece of social content going out about it?

@fat_vegan_slim

Ай бұрын

@@runningchannel I would be. The different surfaces etc would be nice to find out the difference between them

@runningchannel

Ай бұрын

We can ask him to do some social content on it if that would be helpful?

@cherelled6419

Ай бұрын

Yes please x ​@@runningchannel

@lanbroghini

Ай бұрын

Because the track is so bouncy it is more impactful to your tendons especially your achilles. Being a pro runner isn't healthy and he will have built up a lot of damage that he better not touch on for fear of reinjury.

I got sick and stopped running for several months. I used to be able to run below 25 minutes for 5k, any recommendations to make a healthy come back to running? (I obviously plan to start slow, I will aim for a 35 minute 5k)

Andy's "resting" pace looks like my PB 5k pace😮😂

Plan: recover for 2 minutes Andy: *runs faster than my mile PB*

Would you say that this workout is also a good way of determining your 5k pace? It is still a bit of a guessing game for me how hard to start.

You'll never run alone!

This same workout based on 5K pace would hit really different physiologically for someone who is substantially slower for a 5K. I wonder where focusing on goal pace loses its shine compared to focusing on what energy system you want to train? 🙈 I guess the beauty of focusing on goal pace I guess is that it hits specific for your goal no matter your fitness. The downside may be that you might leave some low hanging fitness fruits on the table.

Currently stuck at just over 18, time to break it at Parkrun this week...

@runningchannel

Ай бұрын

You can do it we know you can!!

Andy getting the race bite back. No better man.

Would love to get a sub 30.onr day.

I can barely walk a couple of hundred metres after a Parkrun. I jog almost to dropping point. I need a minute or two just to recover from 180+bpm. Doing a jog for a few minutes afterwards is not currently in my capability. I've nearly broken 30min twice, but I'm currently nearer 34min. I want to get nearer 30min again this summer but need better pacing and something to replace my failing Fitbit Charge 2.

@goodyeoman4534

Ай бұрын

You honestly don't need to be pacing at all at those speeds. All you need to do is regular consistent base runs at a speed that you find comfortable and can talk a bit. If you do that for 3-6 months, you are guaranteed to see results. Most people wilfully refuse to build up their cardiac base and so never develop a strong foundation which is why they get injured and can't break plateaus.

Yep another one with a 20m 5k as a target. Currently at 22:50 so I am really far away from that pace. Taking almost 3m is a huge mountain to climb, don't think I will be able to do it before 2025...first I'm looking at a 45m 10k (down from 48:17) and a 1:45h HM (down from 1:51h)...

How do you work out the pacing. So if my target is to do a 25 :05 (thanks Rick) 5km what would my pacing be?

@goodyeoman4534

Ай бұрын

Time over distance equals speed. You have to convert the 05 second into a percentage. 5 is 1/12 of a minute. So I'd do 25.12 / 5 = 5.024 minutes per km. I'd just round it off to 5 mins. So maybe target a pace of 4:55 - 4:59 to try and get your average just under your target race time.

How to build base , how long do I need to train base building, somebody help me please

I think workouts with changing paces only work if you have them programmed into your watch. I doubt most people will do that. Too cumbersome otherwise to remember everything you need to do. I'm not sure that 15s pace discrepancy is changing the training effect that much.

The consistency on those reps is 👌

Your paces are so regular... A second ou or down ! 😲 I think there's a hidden remote control Somewhere!

@runningchannel

Ай бұрын

Hahaha we'll let you know if we find one!

I'm not sure why the track would be worse on an injury than the road?

Just coming off a marathon and hoping to break 16 myself! I didn't understand why doing this workout on the track would be more demanding on the legs than doing it on the road as Andy does ?

@runningchannel

Ай бұрын

Good luck!! just because of the change in surface

I don’t like sprinting the shortest race I ever did was a20k trail with 1500m uphill

My PB is 17:02. I'll never get close to that again. 😅

I just getting started to run a 5k Now i can do it with 37 min for 5k and my goal is to get sub 20 in 10 months. If i still alive i will comeback to this video and say the progress. Pls show your practice here, i like to hear it

@runningchannel

12 күн бұрын

Good luck! Have you run longer distances before?

@5Y4F1Q

12 күн бұрын

@@runningchannel 5km is long for me😅

Consistent 24 would be nice

Would love a video showing how to load this into your Garmin watch?

@runningchannel

Ай бұрын

We can look into doing that!

What shoes is he running in?

This looks a bit complicated compared to the 4x(1000m 5kp + 400m 1.5kp) workout, which gives you more time spent at 5k pace. I started to try putting it into my watch and gave up, I started writing it down to follow on the treadmill and ran out of paper.

missed my 20 min by 13 second this week.... I need this workout... but I am getting old

Andy’s jog recovery be like my actual 5K speed! 😂…. 😢

@runningchannel

Ай бұрын

It is for most of us don't worry! 😂

And here I struggle to run under 30 mins 🌚

I'm trying for a sub 25

Surely the impact of the hard road would be worse than a bouncy track?? ¯\_(ツ)_/¯

I can't get this, but I'm watching it so I know how to run it in my dreams