I'm Using This Workout To Break 16 Minutes For 5k

Рет қаралды 57,774

Күн бұрын

Andy has set his sights on breaking 16 minutes for 5k. He is working hard in training and there is one stand out workout that he is using to help him get under 16 minutes.
↓↓ Do you think Andy can break 16 minutes for 5k? Are you working towards a 5k? Let us know in the comments! ↓↓
What’s in this video?
00:00:00 - Chasing a 5K Time
00:01:22 - Getting into a tough workout
00:02:31 - Training for a faster 5K
00:03:53 - Faster than Target
00:05:03 - Speed Training: 800s and 400s
00:06:32 - Alternating 10K and 5K Paces
00:09:13 - Pushing Through Mental Barriers
00:10:33 - The Importance of Mentality
MUSIC licensed by Artlist and Epidemic Sound
--------------------
Thank you to our partners:
Garmin - www.garmin.com
Want to give Runna a try? Click below for a 2-week FREE trial:
join.runna.com/lKmc/refer?cod...
--------------------
→ FACEBOOK - / officialrunningchannel ←
→ INSTAGRAM - / runningchannel ←
→ STRAVA - / strava ←
Or get in touch with us by sending an email to hello@therunningchannel.com
Read this far? Thanks! Please like this video, SUBSCRIBE and share us with your running friends. We would really appreciate it!
Check out our Editorial Policy here: therunningchannel.com/editori...

Пікірлер: 204

@largesatsuma 2 ай бұрын

Just getting under 20 minutes is my current goal.

@willnickell2312 2 ай бұрын

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

@SimonBanfield 2 ай бұрын

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

@tidesofkali 2 ай бұрын

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

@advaita9156 2 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 2 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.

@faulypi 2 ай бұрын

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

@anjacoetzee9327 2 ай бұрын

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

@goodyeoman4534 2 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.

@Robzabest25 18 күн бұрын

ye how do we warm down just walk? my heart rate still high jogging slowly

@goodyeoman4534 18 күн бұрын

@@Robzabest25 Yeah just walk. I walk for my cool down. It's never made sense to me to run a cool down, even if you're a fast runner.

@negan2543 2 ай бұрын

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 2 ай бұрын

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

@mingoleivonginselher6164 2 ай 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. :)

@CrunchBee123 2 ай бұрын

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

@AlbertWeijers 2 ай бұрын

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

@runningchannel 2 ай бұрын

You'll get there don't worry! 💪

@DaveOwenEdinburgh 2 ай бұрын

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!

@adamhenley8295 2 ай бұрын

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 2 ай бұрын

Incredible. Well done!

@mjowsey 2 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 2 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 2 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 2 ай бұрын

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

@marathoner_Ali 2 ай бұрын

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).

@ATA12354 2 ай бұрын

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

@dansimon754 2 ай бұрын

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

@JonnyRunning 2 ай бұрын

Awesome training video! More of these please!

@hofres 2 ай бұрын

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

@alexdaish 2 ай бұрын

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.

@CaptainBrash 2 ай бұрын

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.

@IsaacGibsonDunt1 2 ай бұрын

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 🤞👍

@zomfglololo 2 ай бұрын

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 2 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 2 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 2 ай бұрын

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

@goodyeoman4534 2 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 2 ай бұрын

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

@jonathankay9957 2 ай бұрын

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

@Spazin0ut 2 ай бұрын

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.

@quincyfreeman2901 2 ай бұрын

Beautifully done video!

@AmusingMunch 2 ай бұрын

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!

@williamhadden4781 2 ай бұрын

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.

@leonsshare 2 ай бұрын

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

@livewire1957239 Ай бұрын

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!

@user-lv7fx7ff5e 2 ай бұрын

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🤩🤩🤩🤩

@marcus3H 2 ай бұрын

Amazing running sir! Bloody brilliant.

@DannyBolton23 2 ай бұрын

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

@karmelomrvica3840 2 ай бұрын

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

@runningchannel 2 ай бұрын

Congratulations that's amazing!

@GrouEEf 2 ай бұрын

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

@goodyeoman4534 2 ай бұрын

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

@TheStammerer-sn3qs 2 ай бұрын

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.

@gwilymeades 2 ай бұрын

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!

@MatthewVincentBray 2 ай бұрын

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 2 ай бұрын

Congratulations! That's awesome

@anjacoetzee9327 2 ай бұрын

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

@UTubeSL 2 ай бұрын

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

@runningchannel 2 ай бұрын

Thank you!! He's nervous but determined!

@TheHutchRuns 2 ай бұрын

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

@runningchannel 2 ай бұрын

Let us know how you get on!

@philolson679 2 ай бұрын

I love varying the workouts - its easier on the mind

@_Seppixx 2 ай бұрын

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 :)

@DotArve 2 ай бұрын

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

@IK99999 2 ай бұрын

Well done, Andy!

@KenStile 2 ай бұрын

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.

@MelanieQuinn-dt9jp 2 ай бұрын

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

@user-vp9vx5xj9f 2 ай бұрын

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!

@williammewis1473 2 ай бұрын

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 2 ай бұрын

A marathon is too early for you.

@jonathantsou9255 2 ай бұрын

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!

@paddytrihey1189 2 ай бұрын

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

@poweredbysoul6630 Ай бұрын

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.

@gazza2933 2 ай бұрын

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

@spencerharper6182 2 ай бұрын

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

@chrismia2402 2 ай бұрын

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

@Mr80Miles 2 ай бұрын

Well done! Will give this a go…

@runningchannel 2 ай бұрын

Let us know how you find it!

@ianzhou5681 2 ай бұрын

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

@HSR-ys4gi 2 ай бұрын

Hi Sir I am your big fan , ❤

@arnabganguly4962 2 ай бұрын

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 ?

@chadweber1351 2 ай бұрын

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

@fgc194 2 ай бұрын

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

@molochz 2 ай бұрын

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 2 ай бұрын

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

@molochz 2 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.

@AWright300 2 ай бұрын

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

@stefanledin2342 2 ай бұрын

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.

@NateMegOfficial 2 ай бұрын

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

@runningchannel 2 ай бұрын

Hahaha good quote

@FitLawyerK 2 ай бұрын

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

@ebutuoyYT 2 ай бұрын

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 2 ай бұрын

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

@fat_vegan_slim 2 ай бұрын

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

@runningchannel 2 ай бұрын

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

@cherelled6419 2 ай бұрын

Yes please x @@runningchannel

@lanbroghini 2 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.

@edwardhochwand9063 Ай бұрын

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

@nikoscoulson 2 ай бұрын

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

@runningchannel 2 ай бұрын

Hahahaha

@AndrewCleverly 2 ай бұрын

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 😀😀

@donnydavinci1772 2 ай бұрын

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.

@patrickedwards5804 2 ай бұрын

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

@colinsoppitt4316 2 ай бұрын

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 2 ай бұрын

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

@beatrizdiasbaptista2664 2 ай бұрын

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

@facundogutierrez8343 2 ай бұрын

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)

@luobronjames 2 ай бұрын

@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?

@bz1190 2 ай бұрын

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 2 ай бұрын

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

@jessicateuscher413 2 ай бұрын

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

@duncfunk2998 2 ай бұрын

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

@davidleonard37 2 ай бұрын

Andy getting the race bite back. No better man.

@AndrB7 2 ай бұрын

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?

@kingofdeath5600 23 сағат бұрын

I'm interested in what injury's you had that would get aggravated on the track, I do track on Tuesdays and find my feet hurt a lot, kinda like my laces are way to tight, they don't go away after track days, so the rest of my runs, on road are in pain... I wonder if it's the track sessions or because I'm pushing myself at the track and more I land on my feet weirdly at speed, or maybe it's my run form that's causing it.

@adriaantermors8122 24 күн бұрын

Question about the pacing of the workout. At around 6:34 you explain that for the first set of workouts, you basically alternate between 10k pace and 5k pace, but 2:45 is way faster than your 10k pace (right? 🙂), or do I misunderstand something?

@joelmead 2 ай бұрын

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

@runningchannel 2 ай бұрын

You can do it we know you can!!

@Robzabest25 18 күн бұрын

he got injured from running on track? so is it better to run on road?

@cisk0skid 2 ай бұрын

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.

@thedolenorway 2 ай бұрын

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.

@pierre-yvesdantec3802 2 ай бұрын

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

@runningchannel 2 ай бұрын

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

@mjowsey 2 ай бұрын

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

@nicholkid 2 ай бұрын

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.

@janettrigwell8851 2 ай бұрын

Would love to get a sub 30.onr day.

@freddybakker805 2 ай бұрын

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.

@kaprikornian1 2 ай бұрын

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)...

@justineridgway7631 2 ай бұрын

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 2 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.

@maikelnarzary6827 2 ай бұрын

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

@vlid0 2 ай бұрын

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 2 ай бұрын

Good luck!! just because of the change in surface

@dresden_slowjog 2 ай бұрын

You'll never run alone!

@bobbyladd 2 ай бұрын

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 2 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.

@leahmcdermott4189 7 күн бұрын

You don’t have to do a jog recovery, you can do a walk recovery between reps. After the 800m intervals, you can do a 90sec rest perhaps. I started running around a 34 min 5k to and now I’m down to around 27 min but I know I can go faster as I’m not super tired by the end of it, just haven’t attempted a PB yet. As the other commenter said, just building up your easy base runs and aerobic fitness will naturally improve your speed.

@goodyeoman4534 7 күн бұрын

@@leahmcdermott4189 Most people, for whatever reason, don't build an apporopriate base first.

@5Y4F1Q Ай бұрын

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 Ай бұрын

Good luck! Have you run longer distances before?

@5Y4F1Q Ай бұрын

@@runningchannel 5km is long for me😅

@kevinknutsen7054 2 ай бұрын

What shoes is he running in?

@sojournern 2 ай бұрын

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

@benpearce4313 2 ай бұрын

The consistency on those reps is 👌

@joefallow 2 ай бұрын

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

@runningchannel 2 ай бұрын

We can look into doing that!

@mattschm5486 2 ай бұрын

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

@user-ui5mi7ct9l 2 ай бұрын

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.