How to Run a Fast 5K: 3 Key Workouts You Need to Do

what's up guys coach Nate here from the run experience with special guest coach Michael's insky who is also happens to be one of my training partners today we're going to talk about how to run a fast 5k Mike is going to serve up some of his favorite go to workouts like I'm ready to see these things you ready let's do it [Music] so guys before we dive in let me tell you a little bit about Mike Mike has been a triathlon and running coach for years he kind of sees working at purple patch Fitness we are training partners occasionally when I can try to keep up with him and he is all now putting on articles online with men's health yeah Men's Health Men's Journal just recently super proud of it yeah sharing a bunch of great tips out there so we want to get into what some of those things would be for a 5k no we've got three main workouts and we're going to talk about today what's the first workout so first thing is is highly important and kind of sets up everything it is it is learning how to run at an easy effort mmm right so we have easy strong and hard workouts but realizing that if we don't have these easy sessions we're pretty much shooting ourself in the foot for some of the the oncoming hard or stronger work so it's interesting this almost feels like a little bait-and-switch because we're talking about run a fast 5k and then you're telling us that we need to run easy yep in the beginning so what physiologically is happening to the body in those easy efforts and why is this important you gotta run slow to run fast and a lot of people overlook this concept but there there is a heavy benefit to that like so we have muscles tendons and ligaments that are very important to the way that we run and even on an easy run we're working out around 80 to 90 steps per minute and our muscles and our tendons really feel that yeah so it's providing this this light and absorbable stimulus that we can kind of take on we adapt to it very quickly yeah and it kind of charges us to to go ahead and forward and hit a bigger harder workout in 24 hour period or something that's great so yeah we if we're if we skip that easy part we're not well set up for the harder sessions to come how do I know I'm in that easy zone yeah the best way that I found and I've played with a lot of different techniques in getting here is really just thinking your breathing and ventilation so I called easy efforts a conversational effort so like similar to how you and I are right now or if we're on a like a chill Wednesday morning run enjoying the sunshine enjoying the scenery having a conversation I would put that in the easy bucket you know we're not labored we're not losing sentences because we're breathing too heavy you know a heart rate is it's pretty steady and under control even though it might fluctuate a little bit sure which is why I wouldn't really want to call it a heart rate zone it's more of a feeling it's more of a ventilation yeah and while this is all happening you know our aerobic system is working the cardio pulmonary relationship is happening so it's getting stronger it's developing and and again a springboard for future workout workouts good stuff which is exactly what we're gonna get to in that next clip so we've laid a strong foundation in this efficient running system in the first style of workouts uh-huh but now we need to start to get ourselves ready for the grittiness that kids the 5k yeah somebody got first Mike well first I mean the 5k is a highly overlooked run and race I think and it is tough it is gritty and it requires a lot of strength all right physical mental emotional whatever you want to look at so I find enough what you said in the beginning a strong foundation the word I actually use in the middle of hard and easy is strong running mmm all right and a lot of coaches a lot of runners have probably heard the term like threshold efforts I think it'd probably be closest to that with a little bit of leeway with a Billy way so what are some examples of this strong threshold effort that runners should be doing and how is it really benefit them uh-huh so the way I would classify this would be breathless sorry this is a run that if easy is having a conversation hard or strong is is a you're losing your breath yep right you couldn't maintain a conversation a good way to test it yeah that I like in the beginning which you can then make some progressions from is just saying I'm gonna run two times eight minutes on the edge of using my breath okay right with about three to four minutes in between alright so and then once you can find what that effort is find that pace or that speed you can make progressions you can do three times eight you can do that back to two times ten you can do all the way up to three times ten which might be an advanced one but yeah there's some good ideas starting with two times an eight then working up to two times ten movement ten ten minutes and then go into three by eight minutes and then potentially all the way up to three by ten kind of at this this breathless state no this isn't at my actual 5k training speed this might be a little bit slower right I'd be a little bit slower because we're not at race effort and you know your 5k you're pretty much putting it all on the line the strong slash strength component when related to running is highly important it's very postural so in this run you want to be highly focused on on your form on good spinal posture on a good lean good momentum all the things that you're gonna want to carry with you when you go and race you know and now and then with that little bit of breathlessness you'll start to feel a little breakdown in your formula feel a little bit of burning in the body which is great but you have to control it a little but you can still control it and you can still back away you can still back away to make sure your form is good whereas in the race you might just you might just give it a little bit and it off the back of the bus you might yeah who knows what's gonna happen so in this third one we're gonna talk about that hard effort and when that looks like so we saved the best for last we've laid that foundation with that aerobic work we've started to develop that running strength and that stamina what do we got next Mike well you know the glory runs the glory runs the hard efforts and very simply how it runs this post the trophies the the stars all the good stuff but I mean when I describe it to my athletes or my comrades it's just hard effort and again this doesn't exist without the easy and it doesn't exist without the strong so it for someone who's just getting into it it is important to work their way up to hard effort mmm but this is this is is also known as anaerobic you're definitely breathless in this one and you're training a speed faster then you think you can run for a 5k pace that's cool so what are some examples of workouts I think before you were talking about doing this on different train yeah absolutely the terrain is great so changing and being ok with varying your terrain a bunches is huge so I would have someone start their hard workouts uphill hmm alright I think that's really important it's great for your form it's free fitness um a little bit less stress on the body via impact so I always start people running up hills especially if it's early in the year example would be like six times a minute not a hard effort uphill with a light jog down hopefully a little more rest than work so maybe you're jogging down with a minute and a half or two minutes right so you're really getting that like quality strong hard effort uh-huh to the top yeah then you could progress that off of the hills and more onto the flat so what that looks absolutely that's a great way to do it like I love coming from some good incline running to then flat running so we go from a bit of strength into speed you could do a very similar session on a flat like either using the track like we got here or like a flat piece of trail you would do six times a four hundred out here or six times a minute on a flat section that you can do double the rest so I wanted to work to rest ratio is pretty good and there's a lot of room to progress from there either you're doing it faster you could knock down the rest a little bit if that's what you're working towards or you can always add reps get those in there too that's awesome so the balance of these three workouts that's really going to set me up well to run a fast 5k yeah and you know the last piece I will say is that it's it's important in these ones to just get comfortable being uncomfortable mmm I think the 5k is the epitome of sitting in the range of uncomfortable yeah right so you're just suffering up and even just from doing one recently like you have to be ready to start pretty hard you have to be ready to start out fast and then just sit in this this danger zone so that's what this training is doing for us is just getting us ready to take on such an effort well let's do it Mike let's go run a 5k all excited you having fun yeah stuff you jazz yeah oh boy thanks buddy yes listen close testing this is Mike Mike with different breakfast coffee coffee liquid diet and a protein shake just kind of jiggle your butt a little bit yeah all the glutes guys thanks for oh don't say guys - yeah but you the best triathletes out there that he's worked with [Music] hey guys super stoked wait now I'm just like starting the V over game this is just let me tell you a little bit about Mike here put Mike awesome off you like this today be sure to look down below hit that like button of course if you have any comments or questions about today's workouts drop those down below any requests for future videos we always love to hear you guys have to say and of course subscribe to our Channel guys with new videos coming out every week including more this guy right here in the super sweet and last thing guys if you want two weeks of free training from us on how to be a better runner on how to move more strongly on how to keep those injuries at bay we'll sign up for a free two week program in the description below the video we get sent to a page drop your name and your email and you'll be able to get access to that program list we're gonna keep filming we'll see you the next one [Music]

Channel: The Run Experience

Views: 1,029,940

Rating: 4.863431 out of 5

Keywords: the run experience, running training, distance running tips, how to run faster, beginner running, half marathon, distance running, trail running, 5k, how to run a fast 5k, faster 5k, running a faster 5k, run a fast 5k, 5k tips, 3 workouts for a 5k, workouts for a faster 5k, best 5k workouts, 5k running workouts, 3 workouts you need to do, workouts you need to do, key workouts, how to run longer without getting tired

Id: hpGWrSGUXD8

Length: 11min 26sec (686 seconds)

Published: Fri Feb 22 2019