HOW TO RUN A FASTER 5K - Top Tips from a
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Welcome Backwards Cap Fans! In this video I give you some top tips on how to improve your 5k PB. My first 5k was a 23:01 at Parkrun and earlier this year I ran 14:40 new 5k PB. So here is my second iteration of how to run a faster 5k!
I hope you enjoy!
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Chapters:
0:00 Intro
1:12 Race Longer & Shorter
2:25 Warming Up Like a Session
3:38 Recovery is AS important as the Run
5:08 Surround Yourself with Quicker Runners
6:14 Change your Terrain
7:34 Outro
@waynehearne5498 Жыл бұрын
My 5k times came down after doing a Marathon. The extra endurance certainly helped and mentally helped as well. Don’t worry about getting tired during a 5k now.
@ColeRunning Жыл бұрын
Good stuff Wayne mate!
@kenfromphilly752 Жыл бұрын
I'm training for my first marathon and I think the planning, discipline and workouts required changes you, rewires you a bit. Good luck!
@darkcoldwater8179 8 ай бұрын
I experienced the same. It seems so short after a marathon.
@61js Жыл бұрын
The big one for me is building mental toughness. So easy to back off when it's getting hard, well for us recreational runners anyway.
@ColeRunning Жыл бұрын
Not just the recreational runners. We all find it tough! Training alone can sometimes help to reduce that mental fragility!
@PatrickWoerner Жыл бұрын
Yeah. Had that at a Triathlon last sunday that I wasnt mentally that hard so I did a short walking break.
@DevRunner Жыл бұрын
Great tips Cole! REcovery and soft surfaces are key! Keep pushing!
@ColeRunning Жыл бұрын
Cheers Mate!
@DarrenS100 Жыл бұрын
Great video as always….. exactly what I’m training for at the moment, so very helpful 👍
@ColeRunning Жыл бұрын
No problem Darren, glad you enjoyed!
@clebergomesdasilva2369 Жыл бұрын
Great tips, thank you!!
@deanevans3968 Жыл бұрын
Good vid Cole. Nice to see different elements other than the usual you get on other channels
@ColeRunning Жыл бұрын
Thanks Dean! Hopefully it’s useful! 😆
@eddiegaul1903 Жыл бұрын
Love your tips Cole. Definitely some new advice. For me it's always been consistency and train for the race you want to excel at. The other one too is make sure you are fueling properly and eating smart. Thanks for another great video.
@ColeRunning Жыл бұрын
No worries Eddie, glad you found it useful!
@PePPiZCH Жыл бұрын
Great vid, you did indeed add some value to the already huge amount of "5k PB" vids available. Thanks!!
@ColeRunning Жыл бұрын
Thanks mate, that was the aim so I’m glad I did!
@paxundpeace9970 11 ай бұрын
@@ColeRunningIt is much better then many other videos while still being crisp and clear.
@owenwesterhout Жыл бұрын
Thanks for this video bro, inspiring as usual
@ColeRunning Жыл бұрын
Glad you enjoyed it brother!
@PrentisHancock1 Жыл бұрын
Good video, Cole. Very good tips; I like your lateral thinking.
@ColeRunning Жыл бұрын
Thank you Sir
@davidleonard37 Жыл бұрын
All great advice Cole, I'm a mid 17 min runner at the moment and trying to get a bit quicker. Im 50 too so not that easy but the same principles apply. I've been a bit isolated from my club recently but when I train with the faster athletes it makes a big difference.
@ColeRunning Жыл бұрын
Great stuff mate. Sounds like you’ve got a good training head on you. Keep up the good work!
@infamousskater05 Жыл бұрын
Damn, I'm 33 and my fastest is 23 mins!
@179107199999 Жыл бұрын
50 and you run 17? I'm 39 trying to reach your speed! Seems I came to the right video!!
@_Tp__ Жыл бұрын
let’s go cole army. great video, most videos on this just say, train more or something which is true but pretty obvious and it’s good to get some useful tips that can both be applied in training and before running.
@ColeRunning Жыл бұрын
Thanks mate appreciate it. Go smash your PB!
@_Tp__ Жыл бұрын
@@ColeRunning Idk if I can, I'm not really in the fitness I was when I broke it. I also set it at a parkrun cause they don't really do 5k races for my age group (U17) but my local courses aren't really courses I could set a pb on. But maybe with your tips I can beat my pb.
@ColeRunning Жыл бұрын
@@_Tp__ you definitely can mate
@sldorse42 Жыл бұрын
Great video man! I will be doing these for sure. I have a 5K time trial next week so I will let you know how it goes. Goal 19:50
@ColeRunning Жыл бұрын
Ey nice buddy! You’ll smash it for sure!!
@sawsy3863 Жыл бұрын
how’d it go?
@ProvAlex Жыл бұрын
Can definitely vouch for switching up the terrain. Will add that this training block I have done a lot of my easy running over rolling hills and that has really helped with knee pain!
@ColeRunning Жыл бұрын
Good stuff Alex, keep up the good work mate!
@johnmattock1 Жыл бұрын
Cheers great advice about running on soft surfaces as well as road. Your body will respond and adapt.
@ColeRunning Жыл бұрын
Thanks John. I’ve seen a massive improvement!
@tayoidowu11 Жыл бұрын
Incredible improvement and thanks for tips
@ColeRunning Жыл бұрын
Thanks bro!!
@12cone341 Жыл бұрын
I just started running the other day. My first run in years was a 10k race (I just wanted to prove to myself that I could). Finished in 59:27. A week later I ran a 5k in just above 27 minutes. These are my only two runs in years, and the only races ever. Your tips are definitely going to come in handy as I know I'm slow, but it's all a part of the process. Thanks for the help and insights!
@ColeRunning Жыл бұрын
No problem! Definitely sounds like you can get those times down if you haven’t raced much!
@johannesberger8641 Жыл бұрын
uuhh.. > started running the other day > finished 10k in under 1 hour > "I know I'm slow" I have the feeling that one of these things is not true.
@12cone341 Жыл бұрын
@@johannesberger8641 Haha it is true, this is a sucky time. I'm doing crossfit (just didn't want to point that out to support the stereotype), that's the basis of my fitness. But it is true that I've just started running.
@And-rc9yy Жыл бұрын
@@12cone341 I don't know if you stuck with running. I got into running after a lot of years cycling. I had great cardio so I had some impressive running races. I then began to train like other fast runners. Unbeknown to me I was getting into things too quickly, I didn't give my body time to react to the punishment of running on the road and I got injured. It took me a long time to recover to the point where I never ran again for years. I picked it up again during Covid and I'm as keen as ever, but I've built up the mitochondria necessary to allow me to recover from training runs.
@haleytherunner 11 ай бұрын
Wow good for you! That’s amazing!!
@mileyw7914 Жыл бұрын
really appreciate this video, helped me alot. thanks boy
@ColeRunning Жыл бұрын
No worries Miley!
@tre_tha_beast6848 Жыл бұрын
I started the cross country season running a 27:38 just 5weeks ago now i’m running a 22:29 5k sophomore year. hoping for a sub 20 by the end of the season
@ColeRunning Жыл бұрын
Good stuff bro!
@squirrels24seven Жыл бұрын
how'd it go
@nro337 Жыл бұрын
🔥🔥 great video!
@ColeRunning Жыл бұрын
🥰
@emmacook300 Жыл бұрын
I’m a senior in high school getting back into XC after being diagnosed with ankylosing spondylitis and not being able to run for several months. Ran a 22:28 at my first meet today, not my best but certainly better then a month ago. My goal for the season is to get below 19:30 :) Great video, thanks!
@ColeRunning Жыл бұрын
You’ve got this Emma!! Go smash it
@SunnyKindJourney Жыл бұрын
Trained 1500m all summer and now training for a 10K. Will do a 5K time trial soon and for sure it's a new PB as I did exactly what you said in the first tip 😉
@ColeRunning Жыл бұрын
Hahaha good stuff 🤣🤣
@Princedavies00 Жыл бұрын
how’d it go
@SunnyKindJourney Жыл бұрын
@@Princedavies00 Got flu right after commenting this and haven't been able to even do easy runs properly since so not too good 🙈 but hope to get back on track soon
@MARKHOOKWAYADL Жыл бұрын
Checked a few others on my subscription list - Gwen Jorgensen 15.08 - www.youtube.com/@GwenJorgensen Morgan McDonald 13.13 - www.youtube.com/@MorganMcDonaldisaloser and the Coffee Club with Geordie Beamish (13.12) Sean Fontana 14.06 - www.youtube.com/@seanfontana6867
@ColeRunning Жыл бұрын
Thanks Mark, should’ve included your first 2 predictions for sure. Sean however, with 250 subs I’d be including everyone haha. Thanks for the suggestion tho!
@MARKHOOKWAYADL Жыл бұрын
@@ColeRunning I managed 15.19 a long time ago 😂
@mithunkumar.s2965 Жыл бұрын
Thank you 😁
@LivinginDurangoColorado Жыл бұрын
Great video! Thank you!
@ColeRunning Жыл бұрын
No problem buddy!
@Regimeshifts Жыл бұрын
thanks for the great tips. one thing i often miss from these videos is when the first 5k time was achieved. its important to also know how long it took
@ColeRunning Жыл бұрын
I ran 23:01 when I was 12 and 14:40 when I am now 21. But I went from 17:30 to 14:40 in 18 months
@IMJACKMADDEN Жыл бұрын
My pro 5k tips; Carry a water bottle in each hand so you're in perfect balance and can hydrate every 400 metres. Use starting blocks to boost your start. This may get you some disapproving looks at Parkrun and is also a bit tricky with the water bottles. If it goes badly use post-race visualisation to imagine you just ran a huge PB and l then celebrate with some virtual cake. Mmmm.
@ColeRunning Жыл бұрын
Might have to use some of those yanno
@thepsychologist8159 Жыл бұрын
"Carry a water bottle in each hand ... hydrate every 400 metres"? - Seriously? Absolutely DO NOT carry water bottles in your hands, certainly not for a 5km. Hydrate well before the run. You DON'T need to hydrate during a 5km. "Use starting blocks to boost your start" - For a 5km, starting blocks are of ZERO benefit. Watch the Olympics/World Championships, even amateur runners ... no starting blocks. The 5km is an endurance event. What's next, starting blocks for the marathon? If you took starting blocks to a parkrun, you'd certainly get some curious looks, but not in the way you think.
@dom_smth9 Жыл бұрын
@@thepsychologist8159 I think he might have been joking lol
@thepsychologist8159 Жыл бұрын
@@dom_smth9 True. But I bloody hope so. I kid you not, I remember speaking to a 'runner' a few months ago who asked about hydration stations on a 5km run! So with comments like that, you just never know if people are joking or not.
@chrisfricker7025 Жыл бұрын
@@thepsychologist8159 calm down ffs🤣, you should probably take it easy on the coffee
@JakeMcCollum Жыл бұрын
That’s such a badass background with all the bibs and medals 🔥
@ColeRunning Жыл бұрын
Haha thanks man!
@orotkoffofficial180 Жыл бұрын
Cole, ты молодец!!!!
@MosesRuben-kh9yt Жыл бұрын
Thank you very much for your tips
@ColeRunning Жыл бұрын
You are welcome🤩
@laurainthehaute918 Жыл бұрын
Brilliant and unexpected tips. I know a lot of Marathon and ultra runners could benefit from racing in some 5ks and milers, too. Great advice!
@ColeRunning Жыл бұрын
Glad you enjoyed it! Thanks Lauren!
@lukeadams6737 Жыл бұрын
I run xc for high school with a pb of 16:09 … excited to get some races in before the season ends (I don’t have a time goal because thinking about time will only make me more mental) I’m gonna focus on getting that too 10 spot in my state!!
@ColeRunning Жыл бұрын
Lets get that top 10 my guy!
@hope_in_christ_alone Жыл бұрын
You got this!🔥
@patty3463 Жыл бұрын
One tip that I have is your form Just making your form better can shave your time by about 40 seconds almost a minute without spending any extra energy
@iKaGe01 Жыл бұрын
You can start at any age. 35 now and recently ran an unofficial (Nike app) 24 minute 5k
@ColeRunning Жыл бұрын
Good stuff mate!
@homez8454 Жыл бұрын
I went from 20:58 when I was 10 to 18:02 at 15. Great tips
@ColeRunning Жыл бұрын
Between the start and the end of my video?! Wow that was some fast ageing my guy!
@MFESPFTWKF Жыл бұрын
@@ColeRunning haha true
@Medliving Жыл бұрын
Excellent video young lad….Way to add something different to the discussion.
@ColeRunning Жыл бұрын
Thanks mate!
@joelmacinnes2391 Жыл бұрын
Started 5 months ago, managed a 17.01 park run (I think it was a bit short of 5k so my 'official' time is 17.14) but two of my club mates who I usually pace close to just shattered my time with 16.14's and 16.19's but I really think the best way to improve is to race/run competitively reasonably frequently - even just in a park run - so long as theres something to aim for. I've not been doing that lately and thats probably why my speed endurance has stagnated
@ColeRunning Жыл бұрын
Racing often will definitely get you sharp! Thanks for sharing!
@ctrlaltachoo2149 Жыл бұрын
I ran a 17:20 5k two weeks ago for a practice and my first meet is this Saturday and my goal is to run sub 16:30 I think that I can do it, I’ve put the time and the work in
@ColeRunning Жыл бұрын
You’ve got this lad!
@ctrlaltachoo2149 Жыл бұрын
Thanks man
@johny5823 Жыл бұрын
@@ctrlaltachoo2149 how did it go?
@ctrlaltachoo2149 Жыл бұрын
I ran 16:35 I was so close but now I know that it can be done and I can’t wait for my next meet
@johny5823 Жыл бұрын
@@ctrlaltachoo2149 what are you ranked in your state
@patty3463 Жыл бұрын
I’m a Sophmore in high school and my 5k pr is 19:50 and by next year I want to get 18 or even low 18
@faridesa1497 Жыл бұрын
Great video! But just Wondering how is your breathing technique while running fast? Hope can share some tips on it. Thanks!
@ColeRunning Жыл бұрын
I don’t really think about my breathing in all honesty!
@Stevenc1984 Жыл бұрын
Do some cross training. I've been strength training and playing a bit of tennis. I'm so bad at both of these it's convinced me that I need to run faster to recover from the shame 😉
@ColeRunning Жыл бұрын
Hahah that’s a good idea 😂😂
@natruns Жыл бұрын
Nice!
@ColeRunning Жыл бұрын
Thanks Nat! 😁 love your insta page!
@ab4211 Жыл бұрын
Top video
@ColeRunning Жыл бұрын
Thanks mate
@ashleycorgat2875 Жыл бұрын
Great video! On your top one for longer and shorter, are these at varying efforts? I.e are they all at 7-9 out of 10
@ColeRunning Жыл бұрын
No racing should always be flat out 10/10 effort
@mikhailivanov7664 Жыл бұрын
Thank you for video. Can you say pls, is it possible to do all hard workouts to the maximum? Or need to leave a little bit of strength? Unfortunately i run all summer with big weekly volume(130-150km), but improved pb on 10 km only on 15 sec (now is 33:45) =((
@ColeRunning Жыл бұрын
I don’t get what you mean sorry? I don’t do all my workouts at 100% intensity, some at 70-80%, some at 80-90% it really depends
@nocapproductions5471 Жыл бұрын
Im increasing my mileage so fast these past weeks that my heart is keeping me awake some nights. Its prob too much but i dont care for few reasons: 1. My life sux and people treat me like sh*t. 2. Im still too slow in my opinion esp in 5k and above, my 400 and 800 are good but my 5k and 10k times are unaceptable. Cheers, love your channel
@ColeRunning Жыл бұрын
You won’t improve if your body is tired all the time. There is a time for tiredness and a time for rest. Without the rest your body cannot adapt and improve from the training.
@ExtraChrisP08 Жыл бұрын
Can you tell me wife and my boss i need horizontal time after a hard session? I think the warm up tip is helpful for a lot of people. Whenever I race I notice only a small percentage are actually doing a proper warm up. I typically do 10 min and then strides. Most people I see just stretch and then stand around and wait.
@ColeRunning Жыл бұрын
Warming up is so important. Hardly ever seen any runners outside the top elite doing a proper warm up…. Coincidence? I think not. Hotel? Trivago.
@And-rc9yy Жыл бұрын
I' decided to move to Kenya and am currently four months into a six month training holiday. My goal is to improve my marathon PB but I think my 5km could go sub 16.
@ColeRunning Жыл бұрын
You got this mate
@grahamg9811 Жыл бұрын
Hi Cole. Like you I’ve watched hundreds of how to improve your 5k videos. Most of them giving similar advice. I don’t think I’ve ever seen a video that talks about the benefits of being careful with your diet to be as lean as possible on race day. About 5 weeks before a race I cut out all of the unnecessary parts of my diet. Chocolate, biscuits, cake, alcohol etc. This normally means I lose about half a stone. This gives me the best chance a PB on race day. What are your thoughts on this?
@ColeRunning Жыл бұрын
Funny you mention that Graham. I am actually cutting too at the moment. Hoping to half lost half a stone by the GNR. It is certainly a topic I’d like to touch on but it is in that grey area of potentially triggering a few people.
@jackzamary7420 Жыл бұрын
Great video! Quick question: I ran a lot over the summer (50mi weeks) and now that I’m getting ready for XC my legs have become really stiff and sore. For the past 6 weeks they are just really sore on almost every run even with recovery days and taking Sunday off. I’ve been rolling out my legs, taking epson salt baths, icing, stretching, and elevating, but nothing seems to work. My coach recommend I get a blood test to check my ferritin levels and I have done so but the results have not come back yet. I feel like my diet is good and I always get 8-9 hours a sleep a night. Any tips to reduce this prolonged soreness? I’ve introduced weights into my training as well and have gone to the gym twice in the past two weeks to work legs. I just want my legs to recover by race day so I can get a PB. Any recommendations?
@ColeRunning Жыл бұрын
Hi mate, I’d recommend taking 2 weeks off. 1 week cross training very very lightly and 1 week easy running/ cross training. Prolonged fatigue can be a major problem with running because we love it so much we don’t want time off.
@jackzamary7420 Жыл бұрын
@@ColeRunning thank you very much for the advice, I think some time off will definitely help. And good luck with your training, I can’t wait for more awesome videos!
@ColeRunning Жыл бұрын
@@jackzamary7420 no worries bro 🤝🏻
@dagslyoutube2041 Жыл бұрын
Nice vid, new subscriber here. I've been running morning and evening but I can't get enough even though im exhausted in my morning ran and every evening i feel like running can get enough even though I'm exhausted I'm addicted to it, any advice much appreciated 👍👍👍
@ColeRunning Жыл бұрын
You’re gonna need to be more specific mate I don’t understand what you’re asking 😂
@dagslyoutube2041 Жыл бұрын
@@ColeRunning Is it oke to run 2x a day like morning and evening?, BtW I'm 32 yrs old. 10k in the morning 8k in the evening or more.😅
@MFESPFTWKF Жыл бұрын
I don’t think I’ve ran a 5k before I did a treadmill run today of 2 miles at a 6.6 mph pace hopefully I can keep this pace for a 5k
@ColeRunning Жыл бұрын
Yeah good stuff buddy 👍🏼
@MFESPFTWKF Жыл бұрын
Update ran 5k 3 times now best time 27:25
@blastedpotato Жыл бұрын
Which shoes do u recommend for grass running? For workouts not easy runs
@ColeRunning Жыл бұрын
I use a lot of lower stack shoes to avoid stability issues so I use the Takumi Sen 8’s and the Endorphin Speed 2’s
@patty3463 Жыл бұрын
Someone at my school is a freshman and there pr for 5k is 16:32 which is crazy especially because there a freshman and I have another friend who’s a sophmore who did 17 flat
@kierlak Жыл бұрын
👍
@shanereid4537 Жыл бұрын
Ever thing of doing a shirt video on your warm up including the bands for glute activation
@ColeRunning Жыл бұрын
I could but would need a camera man. Has been mentioned before will try and get it done!
@vincentcrowley5196 Жыл бұрын
I do the Parkrun near me and go running 2-3 times during the week. I usually run 5k each run , on the road, but trying to extend my distance so I can manage the Parkrun easier. How often and how much should I increase my distance?
@ColeRunning Жыл бұрын
5-10% per week for 3 weeks, then have a week where you drop it back again. Eg: 30miles, 33miles, 36-37 miles,33miles, 36-37miles, 40miles, 45 miles, 33miles so on so forth
@vincentcrowley5196 Жыл бұрын
@@ColeRunning thanks for the tip
@htownali Жыл бұрын
Great video! Thoughts on doing a 5k on a treadmill to build endurance to do it on road.
@ColeRunning Жыл бұрын
I’ve always found treadmills harder to hit the same pace - although you’ll get more training benefits from the hills outside unless you ramp up the incline on the treadmill 👍🏼
@htownali Жыл бұрын
@@ColeRunning Appreciate it 🙏🏽
@jxy5484 Жыл бұрын
do you keep the spikes in on the dragonflies when using them on the grass?
@ColeRunning Жыл бұрын
Yes
@bignut4296 Жыл бұрын
started cross country as a sophmore in HS with no prior athletic experience with a time of 22:10(second race) when will i be able to get sub 19?
@ColeRunning Жыл бұрын
There’s no specific answer I’m adraid
@jurgenforster8314 Жыл бұрын
What was the years between your time ? love the video
@ColeRunning Жыл бұрын
Quite a long time but I took 2 minutes off in 18 months!
@lifewillseeyounow6550 Жыл бұрын
Great video! What’s your opinion on long (800M+) intervals vs short. A 14:20 runner in my club saw me doing 800s and told me that he used to do stuff like that, which got him from 17:00 to 15:30, but he saw huge improvement when he did interval sessions very short and fast, with long recovery. He recommended 6x400m with 2 min rest, followed by 12x 200m with 90s rest. Obviously other key sessions (tempo, long run) rest of the week. Any opinion on this?
@ColeRunning Жыл бұрын
Thanks mate! I think every is different! Some people can do a 5k race off of more anaerobic work such as quick 200's etc... and some prefer more aerobic style 1km reps... but I think a mix of both is good - see what your coach thinks! But those sessions mixed in with some longer reps sounds like a good plan to me! Tuesday - 12 x 200m Thurs - Tempo Style Workout Sat - 6 x 400m you'll fly!
@lifewillseeyounow6550 Жыл бұрын
Excellent. Appreciate the reply mate!
@paxundpeace9970 11 ай бұрын
It depends on how far you are in Training. For somebody doing it already for a long time that it is good choice but i wouldn't start with it. You can split it up on two days like described that would work.
@jordanrundell9962 Жыл бұрын
I like how you researched other 5k videos and said things they dont see. Because when I found your video, and read the title, first thing I said was, "$20, this guy says to keep consistent." I guess I owe you $20. lol
@ColeRunning Жыл бұрын
Haha happy to take it. Just kidding man keep it. I want to make videos noones seen before! Not keep remaking the same stuff!
@redbat5580 Жыл бұрын
Same… I really like that you tried to give tips ppl haven’t seen before
@k1ngn1ko Жыл бұрын
i’m at 22:59 currently but i just started doing 5Ks several days ago so i’ll be below 20 minutes soon
@ColeRunning Жыл бұрын
You got this 💪🏻
@Adrian-vk6yr Жыл бұрын
I’m at a 22:37 we got it🫡
@jordanross634 Жыл бұрын
How many miles do you run a week? I know the number of miles isn't everything, but it does add a lot to your overall fitness.
@ColeRunning Жыл бұрын
Typically between 70-100, but coming back from injury at the moment so the last 2 weeks have been 40 and 45
@cooperstravels5725 Жыл бұрын
I'd like to get some samples of distances and paces for sample runs on how you got from 23 min to 14:40. Thanks
@ColeRunning Жыл бұрын
Sorry I don’t understand what you mean. Would you mind re-explaining?
@alex-dk2rj Жыл бұрын
@@ColeRunning basically he's asking you to break down your weekly schedule for how you achieved this time.
@harpreetayali9750 11 ай бұрын
Bro send your weekly workout video in chat
@efendyyusuf79 13 күн бұрын
Amazing 5k 14:40 I run 5k just only 23:10 - 25:02
@jasoncooper1898 Жыл бұрын
Hay mate what watch you using now?. Need a new one my garmins battery don't last long now 😫
@ColeRunning Жыл бұрын
Using the CorosPace 2 with a changed strap from FitStraps UK to add a bit of colour haha
@jasoncooper1898 Жыл бұрын
@@ColeRunning thanks mate is it better than garmin 235?. Also does it have alarms to tell you if your going to slow?. Thank mate
@rosemallows6345 Жыл бұрын
I am 10 and my goal is 22:XX currently my time is 23:45 My tip is to stretch before
@ColeRunning Жыл бұрын
Nice thanks
@wnsbug Жыл бұрын
My record for 5k was a 48:26... I brought it down to 23:14!! turns out I just needed to run.
@ColeRunning Жыл бұрын
Hahah that’s amazing bro
@BlindHatchet Жыл бұрын
Which mile should be the fastest in a 5k?
@ColeRunning Жыл бұрын
Would say the last for me haha
@hope_in_christ_alone Жыл бұрын
I’m a 16 year old girl and this has been my first XC season. My current PB is 25:32 but I ran that on a course that had a lot of 180 turns where I would lose speed. I’ve done several quality workouts and such with my team since then. All that to say, do you think that I could probably run a 24:XX at my next meet if I rlly tried hard? (Like is that reasonable to cut 33+ secs in 2 weeks?)
@ColeRunning Жыл бұрын
You can do anything you put your mind to and train for. If you work hard and the fitness is there then you’ll do it for sure
@hope_in_christ_alone Жыл бұрын
@@ColeRunning okay thanks!😁
@colecoleman1499 Жыл бұрын
180 turns mess my heart rate and sometimes causes side stich
@koren-marietaylor4656 Жыл бұрын
Good tips. It appears that I don’t have time to be a runner 😂
@ColeRunning Жыл бұрын
Haha you do! Just maybe it needs to be crammed in effectively!
@ashleybaxter154 Жыл бұрын
Thanks - A really helpful and encouraging video. If you wanted some constructive criticism, I would suggest you try to avoid starting nearly sentence with "So".
@ColeRunning Жыл бұрын
Thanks Ashley, will try not to next time, although not sure how much difference it makes? 😂😂
@youtubesewers915 Жыл бұрын
warmup - 10-15 mins of jogging, that's double my running workout right now hahahhaha
@ColeRunning Жыл бұрын
Haha it’s all relative my guy
@youtubesewers915 Жыл бұрын
@@ColeRunning just started running again since HighSchool. Been back at it 2 weeks now and finally can complete a mile without exhaustion and pain. Feeling great and better than I've felt in years! Gotta keep at it
@_Tp__ Жыл бұрын
Just curious, how long ago did you run your 23 mins parkrun?
@ColeRunning Жыл бұрын
Haha when I was 12 my guy
@nathanbaker1727 Жыл бұрын
If it helps, when I was unfit and had put some weight on, I did my first Park Run in 30:30 three years ago and I'm now trying to break 18 minutes! 😁
@Alex-ge1fu Жыл бұрын
@@nathanbaker1727 yes lad 👍
@finnrattray Жыл бұрын
Don’t know how old you are but if you follow all the advice out there you can really improve well. Just trust the process and understand it takes time and doesn’t come over night. My aunt in her mid 50s started training seriously 6 years ago and has taken 6 minutes off her 5k in those 6 years from 27 to 21 mins. For me, I’m 16 and went from 18:51 in April and now looking at doing mid 16s now in August.
@STP789 Жыл бұрын
I 18.50 PB5K Now 37 years old can do PB 17.00? Thank
@ColeRunning Жыл бұрын
Ofc bro
@wassierehman8821 Жыл бұрын
My goal is to run a 5k... I will worry about the time once I am done completing a 5k... any tips for getting that done?
@ColeRunning Жыл бұрын
Start easy, don’t put any pressure on yourself to run, you can walk when you need to.
@wassierehman8821 Жыл бұрын
@@ColeRunning Thank You... That is what I am trying for the time being... I run and then start walking as my heart rate goes up... I just complete the 5k somehow, with a mix of running and walking and hoping the running part would increase with time :)
@ColeRunning Жыл бұрын
@@wassierehman8821 it definitely will buddy, you got this
@rudk2421 Жыл бұрын
5 times; sooo guys….. haha nice video!
@ColeRunning Жыл бұрын
It’s a habit! Sorry! 😂😂
@rudk2421 Жыл бұрын
@@ColeRunning no problem! You were very fast! I have lost 12 kilograms and i am becoming much faster, hopefully under 25 minutes 5k will be possible…
@JayPlayzqwerty Жыл бұрын
I'm a 10th grader, and I started running 2 months ago, I got a 22:59 on my first race 2 days ago, what should I aim for by the last race this year?
@ColeRunning Жыл бұрын
Don’t put a number on it. Just keep working hard and listen to your coach, success will come 🤝🏻
@the_moist Жыл бұрын
I bet you could get down to 21:00, take long runs seriously, find someone a little faster on you on your team and keep running closer and closer to them at practice
@melaniedarryl3426 Жыл бұрын
I'm so guilty of not warming up properly 🙈
@ColeRunning Жыл бұрын
Naughty!!! You’ll see your time improve by loads
@orellronnbeck7340 Жыл бұрын
which times are requiered to run professional?
@ColeRunning Жыл бұрын
Sub 13 probably lad
@orellronnbeck7340 Жыл бұрын
@@ColeRunning OK this is fast.
@orellronnbeck7340 Жыл бұрын
holy
@michaelmccrossan7655 Жыл бұрын
80/20 running, Matt Fitzgerald will improve your overall times in all distances 🏃💨
@ColeRunning Жыл бұрын
Thanks Michael, mines probably 80/20 at the moment hahahaha
@michaelmccrossan7655 Жыл бұрын
@@ColeRunning yeah I like your content. Subscribed 👍
@ColeRunning Жыл бұрын
@@michaelmccrossan7655 thanks amn
@ColeRunning Жыл бұрын
Man**
@robertolieveld3059 Жыл бұрын
My pr is 18.68 good advice
@ColeRunning Жыл бұрын
Good stuff roberto!
@thomasekudahl8820 Жыл бұрын
200m? Or is it just nice to say sub 19 5k when you ran 19:08?
@shintaroiwata1778 Жыл бұрын
Marathon runners are fast at every distance above 5km but it takes so much time to train for it
@ColeRunning Жыл бұрын
it sure does. I always think wen im fit for one distance, ill be fit for the others just might need a bit of finer tuning leading up to it!
@thepsychologist8159 Жыл бұрын
Just out of interest, what was your half-marathon time?
@ColeRunning Жыл бұрын
My Half marathon time is 68:57 currently
@thepsychologist8159 Жыл бұрын
@@ColeRunning Wow, that's quick. I'm in my early 50's and still able to run a sub-90 (not by much) but no way was I good enough to ever run a 68
@ColeRunning Жыл бұрын
@@thepsychologist8159 thanks mate appreciate it. At least you’re not one of those guys who’s never ran anywhere near my Pb’s yet still Thinks they know far better than me and my coaches 🤣
@thepsychologist8159 Жыл бұрын
@@ColeRunning Nah, I'm not one of those. Although I have read some interesting comments on this thread. I guess I appreciate both ends of the spectrum. Those who are brilliant runners and able to achieve extraordinary times and those who just give it a go. As one of my favourite KZfaqrs says (Mark Lewis) "don't worry about how slow you think you're running or what other people say, because most people probably couldn't even run a bath". For me personally, I just love running. I love the freedom, the euphoria, the rush and feeling of achievement running gives me.
@ColeRunning Жыл бұрын
@@thepsychologist8159 oh definitely. Absolutely nothing wrong with any speed or type of runner etc etc. But the few that have never and will never run anywhere near elite standard times telling everyone else they’re training wrong is certainly something that gets under my skin 🤣
@brianvoss4396 Жыл бұрын
My first 5 k was 19.30. My best run was 17.30 but because of hip problems I can not run at the moment.
@ColeRunning Жыл бұрын
Oh no! Recover well!
@edwinkarani5593 Жыл бұрын
Get well soon
@lean2281 Жыл бұрын
Cmon mate i wanna have muscle
@ColeRunning Жыл бұрын
What did I say that means you can’t have muscle? 😂
@lean2281 Жыл бұрын
@@ColeRunning there should be weight categories in running, unfair for someone who’s jacked running against 50kg guys
@ColeRunning Жыл бұрын
@@lean2281 I disagree. It’s part of it. If you wanna be jacked and run then be a middle distance / sprinter. Can’t have weight categories in every sport or would be ridiculous
@lean2281 Жыл бұрын
@@ColeRunning if someone 80kg is a minute slower than someone who is 50kg you know who the better runner is
@ColeRunning Жыл бұрын
@@lean2281 the guy who’s faster. Running at the elite level is literally about who can cover a distance the quickest. Weight is irrelevant.
@jc74435 Жыл бұрын
Fool proof method to run a sub 15min 5k: Genetics!!
@ColeRunning Жыл бұрын
Genetics plays a small part. The rest of my family has never ran sub 20 mins, no one in my close family from older generations even ran let alone got close to sub 20… I’m a genetically bigger built runner (weigh fair bit more than a lot of my training partners) yet I’ve ran 14:40. The barriers are only there if you let them stay there.
@jc74435 Жыл бұрын
@@ColeRunning i disagree. Your first untrained 5k time is better than most people will get with years of training hard. VO2 max (meaning your ceiling of aerobic performance) has a huge genetic component. You can train it, of course, but studies show you can’t really increase it that much. Also, body dimensions also play a role, such as the lenght of your legs. I'm not saying training doesnt matter, of course. But you can be sure that if you could measure Kipchoges untrained 5k, it would probably blow your mind. Genetics dictates your potential, training just makes you get to your potential.
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