How To Get A 5k PB In 10 Weeks

a few weeks ago me and most set about trying to get a new park run PB we got our Benchmark running we predicted our final times and now we just have to do everything we can to hit those numbers on the day so today we're taking you on one of our 5K training sessions plus we'll be sharing our top tips for 5K training okay so today's session is going to be a lot of fun it's super simple but very effective before that though we're going to start with a light job to get us warm yeah warming up that has got to be one of my key tips for doing a faster 5K chances are you're going to be running at a pace which is pretty fast and it's going to feel pretty quick so making sure you're warmed up before getting into a session is so important 100 okay so today we're doing five times 1K at your 5K gold Pace with two minutes we'll come in between this is guaranteed to build that confidence if you can nail those pieces yeah this is so such a good workout it's really really important to make sure that you are nailing those kilometer reps and then keeping nice and active in the recoveries either jogging or walking so this workout is from week four of the running channels 5K training plan so getting towards halfway mark of training which means that race Pace should be let's see whether it actually happens today it should be starting to feel like should be starting to feel a little bit more comfortable and so the key is to keep active in those recoveries bring your heart rate down by going a slightly slower Pace but probably still trying to keep to a jog yes this workout is a great one to repeat throughout your 5K training to see how comfortable you feel at that race Pace if you can get to the end of the rep and you still feel like you've got a little bit left then you know you're on track to hit that 5K when the race comes around 100 because you're going to do it five times without stopping on race day um so this is an interval session which I would argue is one of the key sessions that you're going to be doing in training each week but no what other sessions are you getting in every week some sessions I like to do are interval trainings long runs threshold runs and your easy runs yeah the key is mixing it up so if you're doing 5K training you should be doing 5K in distance but you should also be running at Paces which are slower and faster than your 5K Pace this is really going to help you when it comes to race day speaking of intervals here are a few interval Inspirations from our 5K interval training plans yeah so one of my favorite interval sessions is six by K you do your first kilometer at 10K pace and your second kilometer wrap at just faster than 5K pace and then you carry on alternating them with 90 seconds recovery in between each kilometer one of my personal favorites is two sets of seven reps of 400 meters on a track and you want to do that at your 5K Pace with one minute recovery in between reps and two three minutes recovery sorry in between the sets oh that one is free so also if you're looking for a bit of threshold inspiration here's a good threshold run so do eight kilometers total first 4K a half thousand Pace second 4K at 10K Pace that's a great one those all sound amazing honestly so give them a go if you want let us know how they feel but I'm quite warm right now so Sarah you ready to go yeah let's do it let's go so MO is obviously faster than me but we've found a fun way of doing a session where we'll actually be able to see each other so we're doing a lap of the park that we're in but we're going to do it in opposite directions so we can I'm gonna go that way yeah I'm gonna go this way right so what's the aim of the game though the aim of the game is to hold as close to that pace that goal Pace as possible and sustain it throughout the whole kilometer yeah so I've got 409 you've got 333 gross and the key is to try and keep a consistent Pace as well as getting used to race pace so that on parkrun day we know what we're getting ourselves in for 100 we're gonna try and Bank time and go too fast are we no we are not I have to go off too fast because the whole the whole run is for the whole run is too fast okay are we ready I am ready are you gonna count us in yeah okay see you on the other side oh yeah three two one let's go off we go 409. what am I on now for twenty four five yes I just didn't want it to start with a three that's my job mine is very much in the four territory okay 1K in we're probably gonna just read more in the recoveries than we are in the Reps let's go I'm a bit too past my watch honestly that down and it's like I said about getting used to holding this space and just getting comfortable with it because you don't want to speed up and slow down during the race you want to try and hold one consistent Pace to conserve and preserve your energy throughout [Music] we're about halfway through that number one I think I'm doing decent let's go Sarah okay that is right number one done what team is to recover here he is how did you find that fantastic awful I think most is like a person where he has a Nails it right behind and then we'll die towards the end whereas I always struggle in the first wrap we usually then hit it in a second be all right three and four and then get really excited because there's only one rep left and I have a nice fifth one watches that now doesn't happen so that one done done it at 337 which isn't awful um it took me a second to get into my groove there so really taking a recovery if you need to slow down to a complete stop do but if you can try and keep jogging try and keep the blood flowing in the legs and try and really breathe deep big in-house for your nose big exhales out either for your nose in your mouth whatever feels best for you a little bit stuff today as you can hear it's winter time winter training is cold I told you guys already I don't enjoy winter training bro it's got to be done I think Sarah has just finished up as well on her 1K which is beautiful fantastic how about you second K let's do it so I just passed Sarah again and she started the second lap we are perfectly at PACE and on this piece again you really want to focus on your breathing while doing the Run because it's so so important and if you want to find out more about how to breathe while you're running and why you're covering then watch our breathing video [Music] so that was 4 16 I think I don't know why I just can't get my legs taking over today come on I'm gonna try and do a slower recovery jog and hope that'll remind my legs how to run faster it's hard though I mean that's why you do interval sessions because it shows you what the speed is like and it teaches you the speed I don't want to put out the excuses but my Loop has a like a hairpin Bend into a hill Mary's does not have that recessions where you're getting off recovery it's beautiful because you get time to really chill before you hit another rep oh about 20 seconds 20 seconds left before we start into rep number three and I'll talk about why this garment is a lifesaver in the next recovery so three two one really gotta pick it up again we'll see you in general let's go Sarah good work I'm back in so if you're working out whoever I don't know why you're doing this and you're at different Paces they know it's important to you at least make sure you see each other Perl up give yourself that extra motivation that you need and just know that your times will probably be different as you run and that's okay that's okay almost done what's 100 meters left of this lap okay Sports Center again let's go Sarah foreign [Music] come on strong rap strong rap knees up head up form check let's go 50 meters left let's go let's go almost done almost done yes five that was brutal I've got a stitch I just got confused by Moe's back in because he's running his case about 30 seconds quicker than I am that man is fast that's okay because we are all relative to our in progression and I get to recover for more [Music] my favorite feeling in the world let's see it star work hard done with that last bit of recovery Sarah's just finishing hers out thanks guys Sarah big push big push she's just finishing hers out and then we're done for the day we're done how was that oh you know what by the end I loved it but those middle reps were awful how did you find it I honestly pretty much the same like by the time you got to rep three four and then five I started to pick it back up the three and four for one of the worst see I predicted that you were gonna go off strong and then just slowly struggle towards the end and then I saw you on rep five just flying past and that actually was me that died no it was it was loud by rep five it was so difficult but next time we're gonna be here is going to be the official race day so you look forward to that I am I'm really looking forward to it make sure you comment below who is gonna get closed captioning not available

Channel: The Running Channel

Views: 44,272

Keywords: Running, running channel, the running channel, running tips, parkrun, parkrun pb, 5k, 5k pb, 5k training plan, 5k goal, 5k workout, best 5k workout, 5k interval session, get faster 5k, faster 5k, run a faster 5k, 5k challenge, running channel mo, running channel sarah, 5k training, 5k run, 5k race, 5k in 20s, 5k video, 5k world record, 5 kilometre running, 5 kilometre running tips, 5 kilometre running video, 5 kilometre running status, 5 kilometre running exercise

Id: bxqbNwcHXsU

Length: 11min 8sec (668 seconds)

Published: Sat Dec 10 2022