Think I’ve come full circle. Pretty sure the first ever video I watched of yours was a 5k tip video. What a journey for you since then mate 👏🏼👏🏼👏🏼

I'm taking notes Ben and would like to share it with everyone here. I've been following you, hoping that I'll be able to do sub20 in 5km distance. I'm currently in a plateau with 22mins in 5km. Thank you for this Ben. Ben Is Running Beginner's 5km Program Summary: Session 1: 10 x 400m Rest: 1m30 Standing Target Pace: A little faster than 5km pace Session 2: 4 x 1km Rest: 2:00m Standing Target Pace: Goal 5km Race _____________________________________________ Ben Workout as 15min 5KM runner 20 x 400m Rest: 45sec Recovery Weekly Structure: Tuesday - Speed Session Saturday - Long Run Follow 80-20 Rule (The cherry on-top in Training) 80% Easy Running (Conversation Pace) 20% Speed Sessions / High Intensity Workout Tip #1: When Increasing training load/volume, add 10% each week. Ex. 30km in week 1, in week 2 increased to 33km Tip #2: Avoid doing race effort every week, it causes a lot of fatigue on the body and decremental of the training. Tip #3: Select 1 or 2 race every month, treat as an A race effort to avoid fatigue. Final tip: Don’t hesitate to do long runs more than your race goal distance, 5km running is 90% Aerobic and 10% Anaerobic. Any changes of your training plan you need to them gradually to avoid injury. Learning about what your body can take slowly adapting the training regime over the weeks and building up consistencies.

This is a great video. I’ve been running Parkruns for 7 years thanks to you and This messy happy I’m finally bringing my times down at Parkrun after years of trying doing it wrong. My all time goal is sub 20 parkrun. I’ve bought my times from 26/27 mins to 22/23 over the last few months thanks to you guys. I’ll keep pushing to achieve my parkrun goal! Thanks again!

Just catching up on your videos Ben, after a few months off running properly. This is actually a great video “refresher“ for 5k running as well as for beginners . Thanks very much , I’m going to add these sessions to my comeback training.

Great advice as always Ben 😊

I’m a newbie to parkrun and running/shuffling. Lost 8 stone and decided to change it up during the lockdown. Thanks Ben. I’m Really slow and it’s okay. My aims each week are to turn up and to keep going even when it’s tough. Not to stop. This will help. Did some Intervals on the treadmill this week and it felt good. Thanks for inspiring me to run.

Great video Ben! The number 1 tip I think to improving your 5k is to watch this channel. Started watching October last year when I was injured and since I came back in January I have gone from 21.34 to 17.55. Can’t wait for holiday as well, going up to Lake District to attempt Whinlatter Forest parkrun (3rd Toughest in the UK with the highest elevation)

Thanks for the video. Always looking for new ideas for Parkrun

You don’t understand how much this helps me and others that have become obsessed with this Ben thank you. I just started my long distance running journey in February training for a half marathon in April. I decided to run a 5K the week before to see how I would do I ran a 22:56, than the next week ran a 1:44. I did that just following a basic model of training for a half marathon. Now I thought I was terrible but people told me my times were great and I was like “what” 🤷🏾‍♂️ for a beginner. Now I started adding some speed work to my workouts since April and seen a change (I still don’t fully feel I know what I’m doing at times) I ran 5K PB in a 10K race in June at 22:24, then the following week I ran a 5K race and time went down to 20:38. So I feel I maybe on the right track but, I always look to you and the other Ben from “the messy happy” channel to get tips. Thank you for adding this so I can add to my workouts and also thanks for the adding gradually part because I got so obsessed with meeting my goal to run under 20 before this year is out I pushed from 3 to 4 days starting to a strong jump to 6 days a week of running and I feel run down and even injured my knee a bit so I cut down to 5 now we will see how it goes. Thank you for your work and effort. Maybe I will run a race with you sometime down the road. ✌🏾

Brilliant tips buddy! You are the parkrun master 💪🙏

Very Sensible and helpful tips Ben! It is an 8am start for a trail park run @ Mt Ainslie, Canberra, Australia for something different. Winter running at it's best at this time of year. Inspired. Thanks again!

I love that you mentioned Chalkwell Beach parkrun in Southend! I visited my family last weekend and took part in event #50. Shaved nearly 2 mins of my previous PB and ran the course in 34:09!! I'm excited to see how much I'll improve after I incorporate some speedwork into my training.

well done love these first 5k tips. really useful! from your new friends from Ireland 🇮🇪

The great thing about doing different park runs is that a variety of running environments really helps with motivation by keep things fresh 🙂 thanks for your posts Ben👍

Brilliant Ben! Love it. Thank you so much 😊

Great video! Lesson i learnt is its a long term goal when it comes to pb. keep consistent and youll get there

It's good for us to have a refresh video. Thanks.

Very useful information! Thank you!!!

They're also free and the individual events are run by volunteers (if you attend a lot, please volunteer sometimes at least 1 in 6, there's a load of large runs that only need 10% of the people to volunteer weekly but always end up begging the regular volunteers every week).

Great video Ben, thanks for the tips

Super progression. Ça motive. Merci pour le partage d’expérience.

Great new content Ben!

Good tips & a great vlog as always.. Morecambe Parkrun!! Zero elevation, out & back on a very wide promenade that has perfect tarmac. Fast!!

Vicky dock is my local parkrun and i bloody love it

Really useful tips. Thank you 🙂 And a shout out for my home park run at Chalkwell Beach ⛱️ 🤩

This 🤝🏻 Video 🤝🏻 Slapped 🤝🏻 Great job mate

My recent PB is 19:16 (last week) but really keen to get it down to the 17:00 to 18:00 range, thanks for the tips, will give these a try (especially the interval training).

Thanks Ben can't think of a better weekend combo than coffee and park run have a good weekend

Soo hyped for the review of the zoom fly 5!!!

Awesome Ben. love the tip with regards to not going for a PB every week and how it can spoil future training. while i don't go for a PB every week i always but max effort to get a 20:?? time. resulting in Monday morning's long and slow run being hard work with a few long term injuries (calf & knee). Anyway on Saturday i took your advice. I ran and took photos for the parkrun (26+ min). Monday morning i ran the same 10km route i ran the week before with my laps been 15sec per km quicker (4:52min) and on strava effort was down from 74 to 64. my mates not happy as we seem to race each other each week. thanks Ben. top tip

These are such great tips. I think I knew most of them but I am 45 and have been running for years. I wish I saw your video a long time ago 👍 Something that really blew my mind when I was trying to go sub 20 was volume. I had a structured training plan that was 30 - 40k a week and I just couldn't dip under 20. As soon as I started doing 50 - 60k I saw huge gains. Something I just didn't think I needed at the time. Thanks for your videos I always enjoy them

Great advice

Storey’s Field in Cambridge has been rated 2nd fastest ParkRun course. It’s all tarmac so defo a quick course. I’ve run it three times and it’s my go-to course to see where I’m at with 5k. Great tips Ben

Great advice ben 👍🏻 Please can you consider coming to Southsea Parkrun in Portsmouth? It's fast and flat on the seafront 😃

I’ve only started Parkrun this year, I think it’s brilliant. I’m soooo close to sub 20 now 20:07 at the moment…might be too hot to push for it right now but should get it by the end of year!

Hi Ben see you Sunday 👍

Running in the morning! Hopefully will be hitting a PB 💪

Could you do a video on your 5K PB progression, showing how your PB has improved over the past 5 years?

Woot woot; I'm in the medals!

Hey Ben can you give me some tips on websites for running gear.. thx love what you’re doing 👊🏻

Hi I enjoyed your video 👍I've been running 2 to 3 times a week for the past 2 years how often do you take a break and for how long do you have off without losing your gains

Be very interested to see how you get on at Great Yarmouth park run, if anyone can get sub 20 there I can imagine you’d be the guy for it! Have to make people aware when you’re planning it, I’m sure a seaside meet up wouldn’t go amiss!

Phumb nail says 15.30 5k. everyone here knows that with a 5k plan Ben is easily sub 15 on road and like 14.50 on track. Just hasn't been focusing on it yet. These tips are some good stuff.

Ben come up to Strathclyde park parkrun in central Scotland.. it is a great one for a pb. 🙌😉

Thanks for sharing all your knowledge Ben! You’re a star ! Very Important question: which Team Våga hat should I buy? Of course with your discount code 😃 so you can get a fee and continue to create great content… as Tesco’s would say: any little helps !

Lol… that is me. I get Parkrun PB every week for the passed 30 weeks…. Now it is still going …. Next week try go for another PB. No injury yet… 😊

8am here...in case you visit NZ 😆

Would highly recommend Kingston Parkrun as a really fast run, Bushy as the OG is also a very fast terrain

Nice

Chalkwell parkrun - flat as a pancake, straight out and back so only 1 turn 👌 200mph headwind on the way back 😂 amazing for summer!

Parkruns are still suspended in my country :-( but I do generic 5Ks. No real aim as yet, just starting out from "OMG I'm dying" to run walk run and shuffling along. Did a few of your and jog squad training tips (modified for shorty) and maybe one day I'll get to enjoy a parkrun!

I’ve seen puresport products sprinkled in some of your videos, but have you done a specific review video for them before? I’d be curious to hear your thoughts/experience/routine with using their stuff. Thanks for the great content!

I wish parkruns were a thing here in the US!

It’s so weird, i have no motivation to do speed days lol. It’s easier for me to run 10 miles that do one speed day

I've heard the 80/20 rule mentioned a lot. What are you calculating the percentage of though? Is it miles, time on feet, or number of sessions?

I’m 10 am really want a 24 minute park run currently I do 24.30 all week I have been thinking. Saturday will be the week

First.. next how to make a faster comment !

The advice not to run a flat out Parkrun every week is something I've been looking for a while. It didn't seem the right thing to do but nobody ever mentions it. And of course it is what I've been doing flat out every week, even when I put a more structured training regime in place.

I ran my last 5k run in about 26.30.03 mins, which is of an avg pace of 8.33. I'm looking to improve my pace to 8 by the end of this year.

Poole parkrun also really fast.. Durban North Beach quite quick and about 2000 runners every Saturdau

The way your microphone is placed... I thought you had a hole beneath your throat. Great tips btw!

Thank you I finally got under 18 mins (17:53).

How much time did it take you to drop from 27 minutes to 15 minutes zone ?

I sure wish America had more parkruns. The nearest is four hours away. 😕

I just have a general question, I hope you can answer it: since the marathon is a totally aerobic effort, it shouldn’t be necessary to improve your anaerobic energy production. That’s how I logically explained that to myself. But obviously kipchoge and every other ambitious marathon runner does these track sessions , surely being over the lactate threshold. I would say, that you’re only doing that to get the feeling for this speed and to get used to it. If I’m right, I wonder how exactly the marathon runners manage to get faster. (Sorry for the partly bad English, I’m German) Hopefully you can answer that. Thank you 🙏

I agree, but Ben, just tell the truth: If we talk about improving from 27min+ (as in the thumbnail), one word - MILEAGE!!! All those fancy workouts are nice and all, but we runners that are around the 30min mark should just run more. And crosstrain when you can't run more. After we get in the low 20 range we can add in some more complicated stuff. Until then the name of the game is volume.

I thought that was chest hair poking out of your t-shirt :)

You definitely look much more lean in the thumbnail comparison, you must be almost 10kg lighter now.

Maybe not 9 o'clock everywhere.

27:24 is a beginners 5K 😬 I’m not even good enough to be a beginner 😭

Yeah this isn't going to work, all of these tips require effort and discipline. I need magic to get my 5k to 15 minutes.

Pretty obvious that the more you wear a running hat, the faster you become

Thanks Ben great 👍 advice you would make a great coach ! Sub 20 5K is on 🏃‍♂️ ⏱