Managed to get to 19:30 this year thanks to videos like these. Thank you and good luck with the sub 20!

Sounds like a great workout. And I didn’t realize your starting 5k PB was 35 minutes. That’s very encouraging. I’m a little older than you but my current PB is just under 34 minutes, and hoping to get it under 30 minutes in the next year or two. Sometimes I worry I won’t get faster but you took a ton of time off yours, it gives me hope I can shave off 4 more minutes. I have no doubt you will achieve your new 5k goal.

@T0Msykes

4 ай бұрын

Easy!!! Honestly you're grossly underestimating yourself. When i started 5k's i was hitting 32 mins (just shy of two years ago), now i'm running more consistently 3/4 times a week, which i've been doing for 3 months now my times are coming in under 25 each time with a PB of 23.. I'd say you can get under 30 in 3 months, easily!!! Key is doing some zone 2 work for 45 mins to an hour 3/4 times a week, one longer run (10k is suffice) at a comfortable pace, it's the distance that will improve you're conditioning not the pace here, and then a 5k at a decent pace but not breaking your back. You'll see progress so quickly you won't believe it. The human body is wayyyyy more capable than you think. All you need is discipline and consistency. Smash it man!

@suhail45678

2 ай бұрын

My 5k is also around 35 mins. My heart rate goes very high even jogging at low speed so I just can’t seem to get any faster despite jogging on and off over a few years. Any advice?

@crystalaustralia

2 ай бұрын

​@@suhail45678Yes! 20 minutes of interval training three times a week if life allows. At least one of these should be a run/ walk or similar to this video. The other session can be 40 seconds hard cardio and 20 seconds rest (you can reduce to 15 seconds rest as your fitness improves) with running up and down stairs, skipping, mountain climbers, etc. It can be at home or using a rower/ cross trainer at the gym. The aim is to get heart rate to 80% max or feel like you're using full on effort for 40 seconds (max heart rate is approximately 220 subtract your age, then use 80% of that so a 40 year old would be about 144bpm) Hip bridges and planks with correct technique will give you the glute strength and stability to support running, and stretch afterwards. Consistency is key. Interval training will reduce your resting heart rate, but when you run, don't worry about fast walking when you need. As long as you keep hip flexors flexible, the steady run will feel more manageable. I'm a UK PT so I hope it helps a bit 😊

@ZimCrusher

2 ай бұрын

Keep going. You can do it. I'm 55, and looking to get my time to back when I was 23. I was 35 min last Summer. I'm pushing for 22. I'm at 26 min. I was getting a lot of platar pain, and shin splints because I was pushing so hard, on hard pavement. I found what some peoples said, was true. Go slow to go fast. I run a 10k at a zone 2-3 heart rate once a week, and it really helped my endurance for the 5ks. I'm at 1 hour to 1 hour 15 minutes (depend on the day). I also added in triples to my treadmill workout. That is 3 of something. 5,5,5 6,6,6 7,7,7... I'm at 9,9,9 currently, and shooting for 11,11,11 (dream). Slow 1 hour on the treadmill at 8kph, then every 15 minutes do triples. 9kmph, at 9 incline, for 9 minutes. When I started, 6s had my heartrate at 180.

@suhail45678

Ай бұрын

@@crystalaustralia Thank you for the great advice. I’m also from the U.K., near Manchester. I tried to go for a jog this weekend as I haven’t been for a while. The weather has been awful. I only jogged 2miles and was pretty slow but I just want to get back into it. I shall aim to try your method if I can get out more. Is there a good watch you can recommend for monitoring your heart rate? May be around the £100-£200 mark, preferably on the lower end?

Half marathon pace. So... Walking :)

@estrafalario5612

Ай бұрын

How do I know my "half-marathon pace" if I'm just preparing for a 5k race and that's my first race ever? Is there simple conversion, like for example 5K at 8,8Kmph --> 21k at 7Kmph? Do I have to check in a popular race the % of people who does 5k in the 34min that I calculate (let's say 50% of people, I don't know) and then going to the time done by that % in the half-marathon version of the charity race to check the time? For background, I only run once per week, the rest of sport is mountaineering and calisthenics, but I run about one hour in a few reps of over 20 minutes.

@lxqles

25 күн бұрын

Its not that easy you have to know your limits and only then will you be able to estimatr your half marathon pace and ive youve never ran longer runs the half marathon will be really dificult because your bodey is only used to fast but short runs so train slower but longer for longer races​@@estrafalario5612

@DanceMomsMad

24 күн бұрын

@@estrafalario5612 if this is your first race, this probably is not the best strategy for you. I think the big question here is what if your current fitness level. If I told you to run 5k right now what would happen? (There’s 3 common outcomes, a) you start running, but have to stop & walk every so often b) you complete the whole 5k without walking but you were running at a borderline walking pace c) you’re physically unable to complete the 5k without walking the majority of it). If your option was a the goal is to practice your endurance. Try running slower, but for longer periods of time. As well as incorporating some speed workouts (run 1k a little above goal pace, then walk and repeat 5 times. You could jog slowly between intervals if you like). Aim to run 35 minutes without having to walk (at any pace, as long as you’re jogging not walking). If b your goal is speed. Try speed drills (split the 5k up into smaller chunks, and try maintain a goal pace or slightly faster for each interval. The smaller the chunk the faster you should be going). For example I do 5x1k at goal pace, but 10x500m at 1-2kmh above race pace, and occasionally 100m sprints as fast as I can (but not 50 times, that would be exhausting!). If c, a time goal isn’t quite appropriate, simply finishing the 5k is the goal. Try running 500m, walking 500m, then repeat. Over time you can shorten the walking period, or increase the speed so that you’re speed walking/jogging between reps). Importantly there’s actually no shame in walking. Most runners don’t like to walk during their races, & there is a bad stigma around it, but it’s genuinely not a big deal. I’ve ran a 21 minute 5k once and still had to walk in the middle to catch my breath. Do what works for you.

@sarahb8073

8 күн бұрын

​​@@estrafalario5612there are charts that can do the calculation for you. Look up "race pace chart." Once you run your 5k, you can look up your current half marathon pace based on that. Once you have a goal for your next 5k, you can use the chart based on the goal 5k pace

Just got a new PB yesterday of 21:58 down from the previous 23:23 after 10 weeks of training following tips from the running channel - mixing faster intervals with longer runs and easy sessions. Not gunna lie, it was brutal but somehow managed to cling on the whole way.

@runningchannel

5 ай бұрын

That is amazing! Well done 🙌🏻

I dropped my 5K time from 37 (Jan) something to 24:33 (Oct) this year and Mo had me doing this workout through Aug and Sep and now I know why.. thanks Mo! :)

@ALN98007

5 ай бұрын

You used the same method on this video? I didn’t run half marathon before how to know my half marathon pace .. I run time to time .. and I want to start running more regularly.. last time I run 5 km in 32 min .. I will appreciate any tip .. thanks in advance

@MondeSerenaWilliams

5 ай бұрын

​@@ALN98007if you have run a race of any distance, or you know your average pace in training, you can use running pace calculators on the internet to calculate your predicted half-marathon pace. I personally use McMillan running calculator.

@mangostrider

5 ай бұрын

@@ALN98007 I just use the garmin race predictor to guesstimate my paces.

@jonahwoolley4465

Ай бұрын

@@ALN98007 Like the other commenter said, you can either use your Garmin race predictor, or online you can put in a recent race time and that will give you an estimate for what your half marathon pace would be.

Always great to get a friend to tag along for workouts. Good luck Sarah on getting down to sub 20

@cataldomase1248

5 ай бұрын

What happens if you don’t know you half km pace

@cattochi_

5 ай бұрын

run a half km and see what you can do, or determine your goal pace for a certain race and work out what pace you'd need to do a half km at to get that race PB. @@cataldomase1248

@gidgiddoni9919

5 ай бұрын

There are calculators online you can search that you can input say your best 5k time and it will give you your equivalent paces for the other distances/races.

Just completed this workout out of curiosity. Wow, what an awesome run! Thanks team!

This is great! I'm definitely going to try this. I'm 50 years old and ran 3:45 in the Chicago marathon in Oct but my 5km pace is getting slower. Could be age but I don't give up that easily. Good luck with your sub-20 Sarah - can't wait to see the video of you achieving this!

Great workout tip! It's gone directly to my workouts list on my watch and I can't wait to try it out.

Your warm up is already my entire run 😂 seriously though, if I were to do a 2km warm up, even at a slower pace, I think it’ll be hard for me to continue 3km, followed by the rest. My 5km pr is just under 30 minutes

The thumbnail made me realise how I would love a video compilation of Sarah's journey from a 35min 5k to her current PB. I know it is probably spread across different challenge videos but it'll be great to see the progress in a whole video (and maybe Sarah's reaction to it????). Regardless, I believe Sarah will hit that 20 min mark soon; GO SARAH! :D

@runningchannel

5 ай бұрын

We can definitely look into it!!

Good luck Sarah! Love how Mo is able to have a casual chat during this workout making this look easy peasy. What a machine!

Took my 5K from 22 mins to 19:47 using the 8 week Runna app plan, been slack since though so back down to 21:15 but glad to know it's possible to get sub 20 with some hard work.

@Archeris

5 ай бұрын

That’s amazing. I’ve been battling for 3 months now. Getting it down from 21 min to sub 20

@leesoutheast

5 ай бұрын

@@Archeris you got this 💪🏼 The run itself was tough when I reached the end of mile two, had to fight the urge to not stop and tell that evil parrot to shut up 😂 Luckily first couple of miles were 6:20s so had a bit of leeway on the last mile.

@leesoutheast

5 ай бұрын

@@Archeris also have you looked into any of the apps? Would recommend checking out Runna or Run with Hal, latter has a free plan I think and both integrate with garmin watches which is well handy for the interval workouts or tempo runs.

Thanks for sharing this workout! Looking forward to incorporating this in my training sessions :)

@runningchannel

5 ай бұрын

You're so welcome!

I am training for a 5K PB. I didn’t think I would ever get my speed back after tearing my calf and the next year developing arthritis all over and bursitis, specifically in my hip, but training with Fleet Feet this past year has brought me to a minute within my 5K PB from 2016! Speed workouts have been crucial and Strides after really long runs.

@EmilyMarais

2 ай бұрын

What are strides?

Having completed my first marathon recently back to training for a 5k pb. Completely agree Mo! The more longer distance I do the more I dread 5 and 10k races! Aiming for Sub 18 minutes…I might be reaching the limit of what I can physically do at my age! (37..). You guys go from strength to strength for presenting: keep up the great work! Thanks!

@grantmckay7014

5 ай бұрын

I ran my 5km Pb of 17:49 earlier this year at 48. Age is still on your side.

I’m totally going to have to try this workout! Good luck Sarah!

Really impressed that you still gunning for the sub 20 minutes and i believe that you getting ever closer. I still often be remind of the old series for your original 5K.

Thats a cool session, I definitely saved it and will try it out sometime. Thank you

Just gave this workout a go on the treadmill and really enjoyed it! Thanks guys 😅

Thanks for this great workout idea.

Oh sweet. Im in a very similar position to you Sarah, and Im looking to break 20 in the spring. Will be all over this workout. Thank you 💙

Runna got me from 19:47 to 17:45 in the 8 week block, was amazed how my fitness increased is an incredible app! Good luck Sarah!

Current 5K PB is 24:22. I definitely think I'll give this workout a try. Best of luck Sarah in getting a sub 20.

Super keen to try this just to get a bit faster. Thanks for the inspo

Great video, I’m going to try this workout!

Fantastic video this guys, programmed this workout into my watch for my next intervals session this week.

@runningchannel

5 ай бұрын

Brilliant Andy! Let us know how you get on!

I'm happy to see this video, I stopped running and just started running 5k in 35 minutes, when I used to be able to run 23 minutes, 5k finger cross I can get to good distance and speed by end of the year.

Ahw this is such a nice video, really love the vibes ❤❤

Mo (totally motivated) - "Are you ready? Sarah (suffering) - "NOOOOOOO!!!" 4:48

Love this workout. Tried it a few times too. I broke the 20min barrier at local race in Inverness in the summer. Great fast course round the university campus.

So excited to try this workout! My current 5K PB is 27:00, hoping to beat that in 2024! 🙌🏻

@ZeldaFitz

3 ай бұрын

No problem, you will be sub 23 by November

This was a great video and motivates me to be able to really increase my speed!!

Awesome. I'm gonna try this one

I’ve used running first as a way to lose weight. I’m a 48 year old male and have lost 42 pounds. I ran a pb 5k Saturday at my local parkrun (Idaho USA) at 22:33 in 20f/-6.67 Celsius. I got another 30lbs to lose and a secondary goal of a 20 minute 5k. Doing 30 miles a week, long run, tempo, threshold. My intervals last week was brutal 3 minutes on 3 minutes rest x7 at 6:20 mile pace or 20 minute 5k pace.

I've just completed this workout. I thought it was going to be easy at first. Then I thought it was going to be really hard! Turns out that it's a really nice level. I can feel it having a great impact on my training. I enjoyed that! Thanks!

Very nice workout, congrats guys !!!!

Training for the exact same goal at the moment as well. Following the running 5-6 times a week training plan on the Running Channel website, starting week 7 now and loving it. Key difference is I'm doing it in Australian Summer, running in 30 degrees weather every day is killer. I'm going to be going for my pb at Parkrun on my 30th birthday (Jan 13).

@crystalaustralia

Ай бұрын

Did you nail it?

@rupertebery3252

Ай бұрын

@@crystalaustralia not straight away as it was way too warm but as soon as the weather started to cool down I crushed it

Love this! Makes it fun :)

I think I’m going to try this tomorrow after work! My 5k PB is 25:12, and breaking 25 minutes has been my nemesis for quite a while now, although I don’t actively go out to break it on every run, but this is a really good workout and I think I’m going to try it around a 1km loop that’s about 3km from my house. Thank you!

@sarah: Hey, thank you very much for that exercise. I did it today and it was great fun!

This is so fun. I will definitely try it out.

Sarahs running looks to effortless ! keep going

Love this workout

Tried this today! I think this will really help me although I confess to needing 2min recoveries (dead slow jog). Best thing about it is, it gets easier as the hardest bit is first - the final 1m is easy peas 😂😂

Good description and demonstration. I want to try a modified version. It looks fun.

I also feel like I’ve been trying for a sub-20 5k for ages. I was very close in 2020, and I ran a 20:27 time trial on a track. Then, I took a break during pandemic, and tried again in 2022 - 20:35. This year, I ran my first marathon (and my second), so I haven’t been 5k training, but hopefully I’ll eventually get there!

Thanks for this simple work out. I'm just coming back to running after years of hiatus coz of having a kid. Ran a couple of parkruns from 7min to 6:09 now and I'm gonna try this out to maybe get to 5:30

Good luck Sarah, with your determination you will smash it👍

Just gave this workout a go for the first time today, and it really feels good. That first 5 minutes at my 'aspirational' 5k pace is probably the hardest part, but I like how it gets the time in at that higher pace. I'll be doing this regularly from now on!

Poole Parkrun is my pb course of 21:31. It’s flat and good on a calm, cool day. Good luck Sarah for your sub 20 attempt!!! You can do it!!!

@goodyeoman4534

5 ай бұрын

Market Rasen near me is one of the fastest ones. And Thornock Ln Farm is probably one of the slowest lol.

I'm going for a 21:30 pb at my local Parkrun next Saturday. I'll do this workout this week.

Awesome I am doing a hilly half marathon training plan with runna. The tempo runs are hard but yes I feel good after.

Good luck with the sub20 attempt. I'm doing the same thing, currently I'm in a 12 week block, trying to get the 21.30 current pb down as much as pos - not sure if sub 20 is realistic by mid February when my race is, but will try.

I’m definitely going to try this!!

@runningchannel

5 ай бұрын

Hope you like it!

Great session, motivated me to get it done Iater today chasing sub 19:00 as the next challenge. Get over to Melbourne for Albert Park, 1 flat fast lap around the F1 circuit 🏎️

I really like the look of that. I've done a lot of HM pace this year, so quite up for trying it.

I got down to 20:18 before getting injured in 2019 with 6 months off. Lately, I find I want to give it another attempt. I found that with these interval speed sessions, off road muddy hills also helped me find the strength to keep pace.

I love watching people run. I've gotten close to enjoying it myself, but something eventually thwarts it and I fall off, losing progress and thus the enjoyment. I am enjoying watching these two get after it though 😂

Can’t wait to get out and try this workout out 😊

@runningchannel

5 ай бұрын

Hope you like it!

I did the Running Channel 5k training plan with the aim of taking some time off my pb. Not the best time of year for it and the parkrun at the end of the plan was frozen, so nowhere near my time, but I did enjoy the sessions and would do it again at a better time of year. Starting the Running Channel's marathon plan in Feb.

Sarah & friends, your videos are REALLY inspirational ! for your sub-20min parkrun, you could try Munich Riemer parkrun, which is 100% flat, one round with few turns -> very fast course. all your training tips make sense, hope they will get me near a 20-22min time myself. currently parkrun PB is 24:44min, but in 1990, i did a 15:45min on track, so done all those intervals before :) and it works ! but getting back into serious running with 50yr+ of age... i need more of those videos - so keep them coming !!

My first and only parkrun after c25k was 28:30. My pb on garmin is 24:15. Going for a sub 24 parkrun in January. Good luck Sarah.

Great job! I could never do this for KZread because I’d somehow get negative views for the amount of sweat I’d have dripping from my shirt and face after the first 5-min rep. 😅

Amazing

Great video and inspirational. Hope do I know/work out what my half marathon pace is if I have never run one before? I run a 5:45-5:50 5k at the moment. TIA

I'm following your 5km plan at the moment, so I've got this session next week. Currently aiming for sub21

Have just programmed it into Garmin Connect, will give it a go the next time I'm up for faster interval work. Not necessarily a PB Parkrun course, but Delamere Forest in Cheshire would make for a pretty backdrop!

I suggest you to try a 5-4-3-2-1 sequence but starting by 10k pace in the 5 min, increase the speed till 5k pace in the 3 min interval, and arriving to your 1500m pace (or 1 mille pace) in the last minute interval. It was proposed more for 10k training but one can change paces beginning at 5k pace and finishing at 800m pace. Recovery intervals may be 2, 1:30, 1 and 30 seconds or something similar. Is really funny as you feel a lot of power without so much suffering and one has the feeling of plenty of races (10k, 7.5k, 5k, 3k, 1500m) Thanks for all your videos, I find them really inspiring! 😊

I love watching Sarah's progress. I had a 34 min 5K a few years ago and my current PB is just under 21 min. Can I beat Sarah to sub-20?? I'll be bookmarking this workout for my next 5K training block!

I've never done many 5k runs in my time which I think is down to my mindset of 5k should be fast and I'm more of a distance runner. This video has come at an interesting point as I did a 10k (not an event) at the weekend as part of marathon training and smashed my PB down to 45:12. So annoyed it didn't work out sub 45. Think I may have to try a 5k at some point and then throw in some of these weekends to see how I get on.

Great stuff, I only found you rushed the amount of time the session description was put on screen, had to do a bunch of pausing of the video in order to copy it 😅. If it could be in the description next time you have a video like this it would be awesome ❤ thanks!

Great workout, I shall definitely try it. Good luck Sarah! Perhaps attempt at Bushy Parkrun?

My favourite PB parkrun route is York heslington- it’s a five lap course of a cycle speedway track, absolutely zero elevation and every lap they call out your time, so you know exactly if you’re on track or not!

@MariaMarsbar

5 ай бұрын

Ooh that sounds fun, I'll have to find an excuse to come to York and try it out! Thank you for the recommendation!

My favorite speed run workout is 'The Andy' since it came out. I don't know how much it helped, but I managed to drop 30 seconds of my 5k PB.

Amazing. This is such a great workout. Left me with a real high.

@runningchannel

5 ай бұрын

Brilliant! Really glad you liked it

Try out st. Leonard’s on sea parkrun, very flat and great course for a PB, I ran mine there 😄. Love the videos and good luck on your training Sarah 👏👏

Haven’t PR in 2 year’s experienced injuries might have to give this workout a try. My last 5K a few weeks ago ran 22:30 been trying to sub 22 (PR 22:06). I’ve been feeling great I PR’ed a 15K 2 weekends ago now I just need to get over the 5K hump

how do you guys have your watches set up for a workout like this?

Barking park and Valentines Park (Ilford) are both known as fast and flat in our area. Good luck Sarah 🎉🎉

Am trying great denham near Bedford on Christmas Day - I set myself the goal of sub35m this year (I started at 42.39) - am now 36.20

@johnkeegan5594

5 ай бұрын

Should get a pb. Lovely fast and flat 2 lap course. Got my years pb there in Oct. Good luck🤞

@adamhenley8295

5 ай бұрын

@@johnkeegan5594 thanks - the 36.20 was set 10 days ago in standing rain and I had to redo a shoelace so I know I’m close 😉

I have a favorite 5k route in Whatcom Falls Park. It’s not a race, just a favorite place to run.

My fastest 5k is 36 minutes I been working on getting it down to 30. It’s been difficult. I may be giving this routine a shot.

Rother Valley Parkrun in south Yorkshire is one flat loop and good for a pb attempt. It's where I have my current pb.

You could look at doing Edinburgh Parkrun to do a sub 20 5K. It's an out & back, nice & flat & right on the coast so it's pretty picturesque. It's also where Andy's Parkrun record was beaten too. Good luck Sarah, you'll smash it!!

Just did this workout! I am chuffed with myself 😅. Didn’t think I could do it. Hopefully with time it won’t get my heartrate sooo high 😂

From the Parkrun's I've done in London, I definitely think Burgess Park is a great one to give the PB a go!

I just finished this workout for the first time. Rep 3 was really hard going so I took a 2min break after it, but after that it was plain sailing. the last rep was my fastest, felt great :D

great video, I'll be trying that workout for sure! Rushmoor parkrun in Farnborough, Hampshire is a good one for a PB attempt, mainly flat and open with no turnaround hairpins.

@_andytang_

5 ай бұрын

Tim, you need to try Brooklands (mainly tarmac) or Victoria Docks (flat tarmac)

@timlicence94

5 ай бұрын

​@@_andytang_fancy finding you here!! Thanks 😀

Great video :) Poole parkrun in Dorset is a good shout for a PB!

@runningchannel

5 ай бұрын

Oh really?! Good to know!

Im training for a sub 30 5k. No race in particular. I'm using the Runna app and my fav training run is their pyramid Set. Or should I say I hate that I loved it 1km warm up at a conversational pace (no faster than 6:40/km), 90s walking rest 200m @ 5:10/km, 60s walking rest 400m @ 5:15/km, 60s walking rest 600m @ 5:35/km, 90s walking rest 800m @ 5:40/km, 90s walking rest 1km @ 5:45/km, 90s walking rest 800m @ 5:40/km, 90s walking rest 600m @ 5:35/km, 90s walking rest 400m @ 5:15/km, 60s walking rest 200m @ 5:10/km, 60s walking rest You got this Sarah keep it going 🎉😊

Also aiming to go sub 20 over the winter so excited to have just added this workout in the Garmin app. Not looking forward to that first 5 minute rep though.

I tried this work-out myself this week. Definitely hard, but I like it.

Hello Sarah and all at the Running channel 😊I feel Sarah should try to smash under 20 minute at the Hastings Parkrun in East Sussex. This is flat course with limited Gradient and is Run along the seafront, so does not accumulate any mud. This is fun and on a still day you are guaranteed for a PB. I know because that's where I clocked my personal best at 19.45 🎉😊

Best training

Going to give it a try - parkrun PB is 23:15 from 2006 but I finally got sub 25 again on Saturday so I'm gunning for an all time PB. Mura di Lucca in Italy is a fast course and pretty much flat. It's around the walls of the city so a bit special

My goal 5k pace is sub25 for this year. I have only dipped under once and I am now thinking that was a fluke. I am going to add this to my training plan as I have problems with keeping the pace so this will help. I believe the more I practice the more I will replicate. I will also implement a higher heel lift while running and relaxing my upper body more as well as breathing deeply while running. Thanks for video. Can't wait to implement on Friday.

@tedeshiasmith2149

5 ай бұрын

I did this today and it was awesome. I will implement going forward as well and do the two sets. I was able to hit my target paces and even go faster. Let's see how this translates on race day.

Just joined and right now just doing a 5k is my goal! 🤣

Perth park run in Scotland is great, its flat and its one lap. No weaving through people. There is a 200 metre ish section on grass though.

Sounds like a good variation. I was doing 10k relaxed to help my 5k, then I started sprinting during a 200 meter stretch where there are no drives, shops, or bus stops. So I do 4 laps, and each lap, I hit that 200 meter spot, I sprint. My 10k is getting better without even feeling like I'm exerting myself.