THIS Is What a Sub 20 Minute 5k Looks Like

foreign [Applause] so here we go I'm going to run a 20 minute 5K whilst also talking to you about how to run a 20 minute 5K how it should feel what it should be focusing on during the Run itself and ultimately how to get the best out of yourself if you're trying to run a 5k BB no matter how fast that is so stick with me this seemed like a great idea at the time I'm already out of breath let's go [Music] so I'm already looking at my watch and one of the key things is don't go off too fast [Music] this first few hundred meters it's vital you get off quickly enough to get into your rhythm but then you just settle into that pace you shouldn't be pushing hard in these first few minutes it's a big mistake that a lot of people make is getting straight up to that red line in this first kilometer when actually they need to dial it back settle into a pace and just be confident that it's going to be enough even though hopefully it doesn't feel too tough in these first couple of minutes [Music] [Music] [Music] [Music] this early part it's just all about Rhythm and relaxation so in this first kilometer just think about your breathing and your shoulders so relaxing your shoulders keeping your breathing nice and low down in your chest not panic breathing up here because you're worried about the effort and how hard it feels to settle into that rhythm take your legs over don't think about too much other than relaxation and focusing in on your breathing a little bit like mindfulness every time your mind gets distracted bring it back to your breathing and your footsteps nice and relaxed [Music] relax I'm all ready a little bit worried I've bitten off more than I can chew every time I talk to you my heart rate spikes I actually subconsciously picked the pace up a little bit and get more and more out of breath [Music] [Music] okay that's 1K done and bear in mind I've been thinking about my Pace four minutes per kilometer 626 per mile is bang on 20 minutes that was 336 so I've actually gone way too quick and this is your prompt now into the second kilometer to double down on that relaxation yeah okay maybe you got a bit too fast a bit too slow don't panic stay relaxed and now stop bringing in those form cues so by that I mean we've already talked about shoulders keeping your breathing nice and relaxed but in addition to that Now's the Time to be thinking about your Cadence it's a nice turnover foot contact nice and active and even directly underneath your hips keeping your whole body nice and Tall which automatically keeps your hips up and forwards it doesn't allow you to sink down into that tired position just keep thinking about that keeping your hips feet tall three really clear cues for you and I've done the Cardinal Center banking time in that first kilometer should now settle back a little bit but also bear in mind for me apart from the fact that I'm talking this 20 minute 5K should be within my my reach so I've got a little bit of Headroom to push faster but the key if you're running your fastest ever 5K and this is why you're watching this is you don't want to be on your red line early you want to give yourself a chance later in the Run once you get to that third and fourth kilometer to dig deep right now keep bringing your thoughts back to breathing footsteps knee lift hips nice and tall oh [Music] all right foreign [Music] quick heart rate check I'm at 147 which is zone three to four for me probably Middle top of zone three so I should feel pretty comfortable but one I would say probably don't look at your heart rate when you're going for an all-out effort ultimately you want to have a good enough gauge of your pace from your training to not do it by heart rate particularly because my heart rate is going to keep climbing now so it's already into the 150 since I've started talking and it's going to keep climbing throughout the whole effort particularly in the first 2K it won't have a chance to get up to your effort it takes your body a while to get up to that kind of Maximum operating potential so don't panic about it too much [Music] [Music] [Applause] [Music] okay second kilometer back on track just inside 350. so that's the kind of level I want to try and maintain now and I need to be aware now they're in this third kilometer this is the business end it starts to feel harder and you have to push your rate of perceived exertion so maybe that's like how hard you're working out of 10. you have to push that up just to maintain the same pace but also Don't Panic it's normal for it to feel hard and to run a good 5K it's going to be hard from this point in now if it's not feeling hard then that's great probably means you've got a little bit of Headroom I can just start to squeeze a little bit and push [Music] [Music] now that's where approaching halfway it's a good idea to just go through that form check again so as your breathing starts to get a little bit more lay but it's even more important to relax your shoulders and stay nice and Tall to get enough air in so don't put yourself in trouble don't want to get all panicked with your breathing relax your arm carriage and relax your hands really tight fist tension in your fists tension your arms tension on your body will be a negative overall [Music] okay [Music] that's halfway inside 9 30. as we know we're banked a bit of too much time in that first k so I've got some Headroom here I'm trying to show you what you should be thinking about and how it should feel so I'm going to keep pushing I'm not going to let it slip to try and take advantage of that bank time just gonna end up going a little bit faster I think [Music] desperate for some company I want one of these Runners to join in with me take some of the work do some pacemaking laughs up until this point you should have been bringing your mind's Focus back to your immediate surroundings how your body's feeling you're breathing The Next Step the next hundred meters the next kilometer but now we're approaching the fourth kilometer which is the single most important part of the race so if you're paying attention because this is where this is where you lose It ultimately if you want to run a personal best time regardless of that regardless of what that is for you then this fourth kilometer will make or break it stay focused he says chatting away okay [Music] kilometer check again conference number three just inside 350. so 12 minutes we'll be bang on 20 minute pace and I'm somewhere between 11 10 and 11 20 it's already ticked over so still going strong but now fourth kilometer less than eight minutes to go for me today opportunity is the word this should be your Mantra when it gets hard obviously you have the choice you could just stop but I always I worked really hard on the sports psychology side of things where when it gets hard that's your opportunity it's not going to be easy it's from faster than you've ever run before so you have to switch it in your mind to being I don't want to do this I don't want to hurt myself and dig deep now so this is my opportunity if I go for this now this right now these next two minutes of where I get my PV [Music] thank you you're gonna get more tired and you're gonna need to check in on your form and not spend longer on the ground or there's ground contact times you want to keep the light steps the floor is lava I want to keep that contact underneath your hips don't as you get tired don't reach out in front of you to try and chloride Claw at the ground trust your Cadence [Music] as you can hear in my breathing now I'm into the 160s in my heart rate so like I said my heart rate's kept climbing talking definitely doesn't help but it's normal for it to keep feeling harder for that kind of fatigue to accumulate during the Run and now as we're approaching we're more than halfway through the fourth kilometer this is the point where you go back and you visualize all of the training you've done you know what the pace feels like and you've done it right you should have done some training on at race Pace on tired legs so you know what this feels like and you know that you can still stay nice and tall [Music] thank you [Music] and now we're switching between miles and kilometers but well inside the last mile now about 1200 meters to go so for me with my track background you know three laps of the track I know what that means and I know how hard I can push and that's what you learn in training [Music] so approaching 170 now heart rate still climbing totally normal [Music] okay 348 and 15 minutes more or less so I've carried that momentum that I kept going for the first three kilometers into that fourth kilometer by just pushing harder one kilometer to go it's too far to Sprint you shouldn't even be thinking about that what you should be thinking about is just squeezing squeezing your effort up a few percent to either maintain or maybe if you're feeling strong like I am today I'm just going to lift the pace slightly but not a Sprint a controlled increase in Pace [Music] you can only really learn it in training but right now I feel like I've got some some extra to give but I also know I've got two and a half three minutes to go and I'm not sure that I can push much harder than this for that whole time so I'm going to chunk it I'm going to break this last K down into 200 meter sections and then probably just stop looking at my watch all together but this is the point at which you need to know what your red line is I need to try and find it so many people when they're trying to run their best 5K they think they've gone all out but actually they haven't because they've never really gone to their Max so that's the aim here inside this last four or five hundred meters if you want to be at your red line don't leave it on the road put it all in and see what you can get out so I'm just going to squeeze again now 400 meters to go nearly try not to over stride staying nice and tall I can use my arms to generate the new paste rather than forcing my legs on my ankles to do it that's 300 to go foreign I'm inside that last lap on the track but I'm saving a little bit that's my my track head I've always got to be outspray able to outspring anyone who comes okay 150 meters to go a little bit of pep talk support from the crowds and bear in mind if you're running a 5k most of you don't have to do it on your own so coming up to the end here next after this what you need to do is go and check out Sarah's video where she want a 25 minute keep going Sarah can't get me here can't get the team we've nearly finished okay that's 5K done we'll put the times up on the screen 1836 on my watch so a little bit quicker than intentional but what I was saying if you want to see someone run a 25 minute 5K without badgering you about how to run it in beautiful silence ASM Master they need to check this video out here for Sarah and let us know what other videos you'd like to see us make in the comments foreign

Channel: The Running Channel

Views: 387,510

Keywords: How to run, running, running tips, training for beginners, how to start running, running training, training advice, 5k run, couch to 5k, fitness, running challenge, personal best, best running watch, best running shorts, parkrun, how to run faster, best running videos, how to run a faster 5km, how to run further, how to become a runner, running review, running expert advice, how to run 5km, best running workouts

Id: UYNuxu3GvwU

Length: 19min 7sec (1147 seconds)

Published: Mon May 22 2023