How To Run A CRAZY Fast 5k: The Simple 5 Step Process To Improving Your 5k Time

Рет қаралды 81,958

Күн бұрын

Do you want to bring down your 5km best time? Should you be running more hard sessions? How do you approach race day? All these questions are explained in detail by our resident experts on the Coach Parry Channel.
What is your current 5k PR? Let us know in the comments below...
If you'd like help improving your 5k time, then grab a training plan here: bit.ly/CP-5k-Training-Plan
As mentioned in the video, download a strength plan here: bit.ly/CP5k-Strength-Training
If you're training for something else, then have a look at this: bit.ly/CP-Training-Club
What is in this video:
00:19 How to balance the load of your training
01:10 The speed work needed to run a fast 5k
04:04 Building endurance for a 5k
05:15 The secret weapon needed to run a fast 5k
07:39 Using running drills to run faster
10:09 How to pace the perfect fast 5k

Пікірлер: 96

@eeshadd 2 жыл бұрын

Thank you for the tips! I started a running challenge October 2nd called "52 yrs old, 52 wks, 52 5k's" My goal is to finish every race not necessarily place, but in saying that I have seen quite a few guys in my AG that are running in the 23 minute range. This has inspired me to increase my speed. Currently I am around 35min - 36min. Keep up the great work!

@oWMatt 2 жыл бұрын

Thank you for your video and all the information! I'm 26 years old and I started running at 25. First time I "raced" a 5K I had a time of around 35min. A few weeks ago I was able to finish a 5km in 21:30min! I hope to get it under 20min in this next few months :)

@chadbeer1820 Жыл бұрын

Thank you to the coach Perry team for all the awesome advice. It really has impacted my training. My life time PR is 15:48. But after a 25 year break from running i am back again and now 49 years old. I just ran 19:06 a few weeks ago. Looking to break 19 on Thanksgiving day this year. Thanks again CP.

@dougiedog998 Жыл бұрын

I am 26 years old, my dream 5k pace is sub 20, currently doing it in around 30 give or take 30 seconds. How do you take a 25 year break and beat my dream pace LOL

@chadbeer1820 Жыл бұрын

@@dougiedog998 lol. You will get there brother. Get on strava if you are not already. It's a good motivator. Look me up and i will help you get there. At 29 with the right training you should be able to go sub 20. It's just patience and easy volume with some harder sessions in there. 🏃‍♂️💪

@chadbeer1820 Жыл бұрын

@@dougiedog998 i meant 26. Sorry. I don't want to speed the aging process. Just the race times. 😁

@htmonaro1969 2 жыл бұрын

My modern-era 5k PB is 19:57, from about 2015, at 56 yo, and last month, at 62 yo, I ran 21:35, a week or so before an operation. I aim to break 21min before the end of this year.

@australianolatino 2 жыл бұрын

Wow, that is awesome, all the best with that!! I ran 17:30 back when I was 20 something, just turned 50 - fastest time so far recently is around 24:45, am aiming to hit around 21 minutes before the end of the year. Good luck with the op and the running!!

@RobertNaik 2 жыл бұрын

That’s very good! I normally just play football but started running over the lockdown. I’m 45 and I can run 1 km at below 3 mins but I burn out at 2km. I was thinking it was my age but it really just I’m not fit😀

@htmonaro1969 2 жыл бұрын

@@australianolatino thanks for the kind wishes, I had my operation (gallbladder) 4 weeks ago today and am back training now, although I still struggle a bit with fatigue from it.

@australianolatino 2 жыл бұрын

@@htmonaro1969 Good luck with your recovery, just be gentle with yourself (have to keep reminding myself of this on a daily basis ;).

@gourami7 2 жыл бұрын

@@RobertNaik your 1k is damn fast, slow down a bit and try 4 x1 k repeats with 2 mins rest then see what you 5 k? 10k runs look like

@carastone3473 2 жыл бұрын

Great training advice!

@xXAnthony619Xx 2 жыл бұрын

Quality video!!! Thank you so much for your overview of 5k training!

@ThatRunningGuy 2 жыл бұрын

Great video, enjoyed that 👍

@robroy8485 2 жыл бұрын

This was really good guys. Well done. 👏🏻👏🏻

@christopherbakriges6559 2 жыл бұрын

Brilliant information and presentation - I'm a tennis player and have been able retrofit your themes to my sport...a million thank yous!

@dna1238 Жыл бұрын

Well structured vid. ❤🎉🎉🎉 💯👌 quality info.

@inspirethroughactionscalis6742 2 жыл бұрын

Guys great video, everything covered and not just selling dreams - perfectly balanced training block = perfect 5k

@rachaellouise2666 2 жыл бұрын

Great quality content

@RunThePlanet 2 жыл бұрын

Great training talk, I agree its better to be controlled at the start of thee 5K, and it helps to have watch thats largely accurate with live pace.

@pulanelongrichps Жыл бұрын

Awesome stuff Team... preparing for my first 5km this year and I'm recovering from an injury. I will incorporate your advice as best as I can. God bless you Team ❤

@bkwilson22 2 жыл бұрын

Great advice and approach. Thanks for sharing!

@CoachParry 2 жыл бұрын

Glad it was helpful! Thanks for watching...

@anbarazen 2 жыл бұрын

Great Tips... thanks for sharing...

@CoachParry 2 жыл бұрын

My pleasure! Thanks for watching.

@PoetWithPace 2 жыл бұрын

Top tips as always. Thank you!

@CoachParry 2 жыл бұрын

Glad you like them! Thanks for watching...

@JC-rn5tk 2 жыл бұрын

This is by far the best and most complete advice/plan I've come across. Recently ran a sub 21 min 5K after many attempts. Naturally, my thoughts turned to whether sub 20 is within reach (even as I approach 60). I know it will take time and a lot of hard work, but you've provided the blue print. Hope to put it to good use, thank you!

@andilemthana6614 2 жыл бұрын

Man How I so needed this. Thanks

@CoachParry 2 жыл бұрын

Hey Andile, so glad you enjoyed it!

@rulgebantolina1957 2 жыл бұрын

Thank you for sharing! Godbless, this will help a lot on me to improve my 3.10 miles. My PB is 19:55.

@nathanvandendungen4450 2 жыл бұрын

Great tips! Took some notes and excited to get going on this 5K plan.

@CoachParry 2 жыл бұрын

Fantastic! So glad to hear it was helpful.

@dave7807 2 жыл бұрын

I just turned 70 and started running just over a year ago. My current 5K PB is 31:33 set about a week ago. I am really trying to get under thirty minutes. I also set a goal of running a race in each of the fifty States here in America in my 70's! So far, 7 down and 43 to go!

@CoachParry 2 жыл бұрын

That is amazing Dave! Well done.

@dave7807 2 жыл бұрын

@@CoachParry Thanks Coach! I am writing a blog about my quest. Would it be ok if I mention or link to some of your videos? I have found them helpful and I know others will too! My blog is "Run 50 At 70"

@CoachParry 2 жыл бұрын

@@dave7807 absolutely! I'd love to read it too. Please send me the link.

@fastboy64 2 жыл бұрын

I really like this advice - itching to get started in 2022 after half marathon training, with CP of course 👍

@CoachParry 2 жыл бұрын

Great to hear! We're looking forward to having you on the platform David.

@GraysonKlosowski 2 жыл бұрын

Thanks for the tips and advice !! I am injured right now and currently trying to recover back in my prime !! I ran a 16:33 5K in Highschool I’m trying to go SUB 16 once I’m back!

@sibatyu2661 2 жыл бұрын

This whole team is so professional and knowledgeable.... a gift to us all here in the running world. Thank you.

@CoachParry 2 жыл бұрын

Wow, thank you! You are too kind Siba.

@peternasser9614 2 жыл бұрын

Great video

@CoachParry 2 жыл бұрын

Thanks Peter, so glad you liked it!

@markcloutier873 2 жыл бұрын

Hi All, good videos, Thank You. I'm 67, my 5k PB this summer is about 21:00. Not enough intensity, maybe a bit too much zone 3-4.

@australianolatino 2 жыл бұрын

Holy cow, that is impressive. 67 and a 5k PB of around 21 minutes, super inspiring, thanks for sharing!!

@Joshua-dx7zn Жыл бұрын

I've been a cyclist for most of my life (43) but started to take up running a year ago. In October last year my PB was 23:23 which I felt was fairly decent for a non-runner. I had my first competitive 5k last weekend and did a 21:45. I've been doing a lot of 5k runs on my treadmill which I think have helped. I did get sucked in with the fastest runners and did a little faster mile than I wanted (6:45) then there was a decent hill at mile 1 which slowed me down to 7:24. The last 2ks were tough so I'm definitely looking for ways to increase my strength and endurance for those last couple of kilometers. My goal would be a sub 20minute 5k.

@laurentstekkinger 2 жыл бұрын

I started with running this year on august 6, exactly 3 months ago. Back then i did a time trial on the 5k and ran 25:53. After watching tons of video’s of how to run a faster 5k and putting that in my trainings I ran an pr of 19:20 last weekend. (For the past 3 months I trained 5/6 times per week on average). I’m really proud of my self and I can see now that it is way more difficult to make it to 16:00 for instance from the 19:20 where i’m at now.

@CoachParry 2 жыл бұрын

That is such a great improvement. Well done.

@laurentstekkinger 2 жыл бұрын

@@CoachParry thanks, really appreciate it. Since a week now I’m now in a atletics group where I get coached from people with experience. So I do not really need help anymore from video’s like this, but I can certainly say that when you do not got a real life coach, this video’s are perfect to start off your journey. So I wanna thank you like many others who are making video’s like these!

@dpeddler123 2 жыл бұрын

I've done so many beteen 20.06 and 20.26 so I'm hoping this advice can help me find those last few seconds for a sub 20 goal - thanks!

@souldiversity7613 2 жыл бұрын

Thank you for this - what do we do in week 4 recovery week?

@terrymcfarlane7172 2 жыл бұрын

i loved this recording. It really helps. But I am still missing two pieces of the puzzle. 1) How does following a 12 week 5K plan support a 13.1, or 26.2, or even more miles training program? 2) There was a little click here button during one of the presenters presentations (sorry, I am tired, out of time to go re-watch for third time) where the only thing to click on for me was a microphone. Thanks. This is good. All your vids are so good. Putting them into practice, well, takes time!

@Regimeshifts 2 жыл бұрын

so much great running advice, and no races :(

@peadarr 2 жыл бұрын

Took a similar aproach about a year ago. I wanted to get to 3.30 marathon time. I decided to get my 5k time down first. It was 25.30 and I managed to get it down to 22.30 after about 12 weeks of dedicated 5k training at which point I had to start the marathon cycles. The funny thing was after about 12 weeks of dedicated marathon training, my 5k time in training had gone down even further to 21.30 done during a 10k effort that took 42.50 (maintaining an average speed faster than my previous 5k PR).

@tarsvanhoof3766 2 жыл бұрын

Nice. Did you manage the marathon at 3h30?

@peadarr 2 жыл бұрын

@@tarsvanhoof3766 unfortunately the marathon has been delayed due to COVID(I live in New Zealand). I did do a half marathon as a tune up with no taper last week in 1:41 without pushing too hard, so I'm still hoping to break 3:30 in January when the event has been rescheduled.

@peadarr 2 жыл бұрын

@@tarsvanhoof3766 finally got that marathon done, 3:27:08.

@tarsvanhoof3766 2 жыл бұрын

@@peadarr awesome! Congratulations!

@mmmyeahh 11 ай бұрын

nice video , do you have any with programming?

@dani-camacho Жыл бұрын

Nice to see El Médano (Teenerife) during minute 7:13 :)

@ladysunshine988 2 жыл бұрын

Thank you for sharing your expert advice, any thoughts on what a crazy fast 5K time would be for a runner, currently at 30 mins and looking to improve? I guess a realistic goal is important.

@therangersinger 2 жыл бұрын

Aim for 27 minutes as a goal over the next 6 months. A 3 minute decrease in a 5k time over 6 months is an excellent improvement. Take it in chunks and celebrate every achievement. There are no shortcuts. Put in the hard work. Get your rest, drink plenty of water and break your barriers.

@roballen1160 2 жыл бұрын

Thanks for the vid, I’m intrigued you suggest no work at tempo pace, in the plan. Do you feel these aren’t needed?

@davesharratt917 2 жыл бұрын

I guess they're keeping it simple and sticking to 80/20 for relative amateurs that aren't running 6 times a week. If you can fit in the tempo *as well* without falling foul of 80/20 (but its a guideline so I really mean, listen to your body and taking that risk is on you) then it's sure to benefit. I try to do one long (easy) run, one tempo one speed, 2 base (easy) runs. Sometimes tempo is within the long run making space for another vase run. Good luck.

@debbiehilton8524 2 жыл бұрын

This is exactly the sort of plan I was looking for. Can you just clarify in block 1 how many repeat hill sprints and how many times a week. Thanks 🏃‍♀️🙂

@CoachParry 2 жыл бұрын

Hi Debbie, you only do one high intensity session per week. You can have a look at this, it includes everything you need including a detailed breakdown of each session: coachparry.com/5k-training-roadmap/

@notmyrealname6272 2 жыл бұрын

Also what do you suggest for rest weeks? Just easy runs?

@zukocawe7213 2 жыл бұрын

Refreshing to hear South African accents on KZfaq ❤

@dannyrutar2584 Жыл бұрын

How many days per week do you do these sessions? One day per week? Three times per week?

@dbdejongh 2 жыл бұрын

Looks awesome if you have access to a track

@CoachParry 2 жыл бұрын

Hi @dbdejongh, many of the athletes we work with don't have access to a track. It's a nice to have, not a have to have. You can do all the speed sessions on a measured out road or trail (ideally flat) and the drills can be done anywhere.

@PoetWithPace 2 жыл бұрын

i have no access to a track, but find some paths or roads as a replacement.

@dbdejongh 2 жыл бұрын

Definitely, my comment was meant as a wow it looks awesome if you have access to a track not finding an excuse because there is no access. Perhaps I miss running track 😀

@PoetWithPace 2 жыл бұрын

@@dbdejongh for sure, no excuses! 😀

@yamazaki55 2 жыл бұрын

Great vid, where's Brad?

@smarterniche 2 жыл бұрын

Hey Adrian, I'm still around and glad to hear I am missed ;-) I'm still very involved with Coach Parry, but more behind the scenes building our business. I will be making the odd cameo on a few of our upcoming videos. I'll also be hosting a series of Comrades webinars we have planned in the coming weeks and months. Thanks for watching and thinking of me.

@Rodamanovic26 Жыл бұрын

Atrás de ti, dá uma olhada

@wasifali1326 2 жыл бұрын

What is easy/slow running paces?

@jarent2999 2 жыл бұрын

You should be able to have a conversation without struggling a lot to catch your breath.

@ceesmvanwijk 9 ай бұрын

They forgot the 2 most important elements: lose weight and do threshold runs to increase lactate threshold.

@notmyrealname6272 2 жыл бұрын

How many hill repeats per session? Keep watching it again and again but can’t find this.

@davesharratt917 2 жыл бұрын

I do 10. I've seen a lot of coaches recommend start at 4 to 6 and build up to 10 or 12. This video is recommending 2min hill intervals so 10 x 2min = 20min "effort" seems about right. Just don't hit that on day 1 if you haven't built up with hillsin the past.

@notmyrealname6272 2 жыл бұрын

@@davesharratt917 ah thanks so much that’s really helpful. Since you seem to be ‘on it’ with this :) do you happen to know what they mean by ‘not too steep’? Is there a gradient percentage or maybe a HR zone you’re meant to stay in? Mine goes pretty high on the hill I’ve chosen and I wonder if it’s too steep. Anyway thanks so much for your help. :)

@davesharratt917 2 жыл бұрын

@@notmyrealname6272 most plans are really vague on this and I'm sure it's because everyone is at the mercy of local hills. Adjust your interval time and pace to the gradient and length of your chosen hill. You just want it to give rextra resistance so you can get your heart and legs working harder in a shorter period of time than doing a 5k race each week. By the fourth/fifth repeat you should feel like doing ten might break you lol. Adapt your pace as you go, and then the next hill session try to hit the verge pace from the beginning, speeding up for the last two only.

@notmyrealname6272 2 жыл бұрын

@@davesharratt917 well this is the most helpful information I’ve had for ages! Thanks a million. Brilliant. :) Good luck with your running!

@NYY2009CHAMPS 2 жыл бұрын

80÷ of of miles or total time running?

@NYY2009CHAMPS 2 жыл бұрын

Thanks!

@JoshNishitani 2 жыл бұрын

8-12 seconds faster than 5k pace is way too hard for k reps.

@cardicus96 2 жыл бұрын

depends on what your 5k pace is tho. An average (but generally fit) runner should def be doing 3:50/km or quicker for 1k reps if their goal is to to be able to break 20 minutes confidently. different if youre elite maybe but im not elite lol.

@belgian_groenendael 2 жыл бұрын

My 5 points: 1. Be one of the lucky few with good genetics 2. Be under 30 years old 3. Don't have a job sitting all day 4. Don't eat junk food 5. Training! My point is, you can do high intensity training all day long but if you aren't genetically disposed with big lungs and heart, you will be going no where fast.