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Great video. May be one of the oldest 5k videos out here but also one of the best. Nice visualisation and explanation of every single point. Greetings from germany !
Thanks. I’m 63, seeking to improve my 5k times and lose about 15 lbs. helpful ideas in this and your other lactic acid video & 12 week program to build muscle.
It's so hard for me to understand...cuz I'm told to stay away from all white potatoes, an rice, white bread etc. But it's ok to eat as much as my heart desires when it comes to bacon and eggs, etc. I'm so confused!!! But remember, I'm type 2 diabetic also...🤔🫣🥴
Hey man This video is full of information towards further development. What's your email address. I am a returning athlete and would like some help with a 5k to 8k,10k program
Hi coach, I know it’s been a while since you’ve posted this, so I doubt you’ll see it, but I have a question. So I’m starting xc with no prior experience, and the most I can do as of right now is about 2.5 miles at a rough 9:30 pace. What would you recommend I do for long runs and tempo runs? (Idk if it helps but a single mile for me is usually in the low 8 minutes). I have a long way to go but if anyone has any advice on how to ramp up mileage and speed while avoiding injury, it would be greatly appreciated :)
I am 59 and trying to get below 28 min for a 5 km, I am not very clever, the variations are too complicated, I am doing 10 km in 58 min, and 5 km in 28 min, with about 20 to 30 km per week, any suggestions?
So typically Tuesday = interval day. So when you do intervals, do about 4800m in total... so 12x400, 8x600, 6x800, 5x1000, 3x1600. IF 4800 is too much, then start with 2400m total and then cut the number of intervals above in half and then just progress slowly. Then tempo day on Thursday, is anywhere from 5K - 12K maybe and that should be done at 9:50 pace (per mile... you'll have to do the math) if your current 5K is at 28:00. Then one long run on the weekends. That can start with 3-4 miles and slowly build in distance over time. For your 28 min 5K, you will do about 11:00 pace (per mile) for that. Pretty simple and I'm not very clever either, so we can figure this out together!
Great question... typically we do the most important part of the workout first (after a warmup). So if you are running is more important than building abs, then run first and yes you can certainly do them on the same day. As far as how many for minimal benefit, in exercise, we always look at a sliding scale. Anything is better than nothing, but there is always a bare minimum... as in, 8,000 steps/day is amazing for health, but below that the benefits drop. However, for someone else, if they are doing nothing, then 4,000 steps (maybe less) would still be good. So if you want a direct answer... IF you are doing intervals, tempos, etc, then 2 days of easy runs to get the myriad of benefits would be optimal.
Hey Cliff. Thanks, for the awesome video. I sure do appreciate the unflashy, non-click bait videos which often provide the most information! They seem to be a dying breed now. I would like to know if you have any running recommendations for someone who does strength/weightlifting 4 times a week but also wants to increase their 5km times. I do a Parkrun (5k) every week and would love to increase my time whilst also pursuing my strength goals. I am aware that there will always be a trade-off between the two endeavours, but I would like to know how best to optimise my training given my current routine such as the type or numbers of runs I should do in between my strength training. Thanks in advance...if you see this of course. :)
@@clatham2567us Hi Cliff. Sorry for taking longer than 2 weeks to get back to you. I did try taking potassium supplementation as per your recommendation and honestly it may have made some difference I suppose but I am not sure if it was significant enough, or a placebo or another factor.
@@AverageJoe2308 could be placebo. But it’s always my go to when I hear heavy and lethargic legs. Magnesium is a super power too but until you build up, be aware than any amount too much can cause the runs… in the toilet not on the roads.
@@clatham2567us o yes, you were right, it's hard to get a hold of. The original site doesn't ship to the UK anyways. I will purchase ZMA. What are your thoughts on beta alainine or supps in general that supposedly improve performance/endurance by reducing acidity. I even heard baking soda as a viable option? Thanks
Oh gosh you’re going to make me dig up my college physiology texts. I’ll say this… lots happen at that level that don’t as much during harder paces. Increased capillarization, mitochondrial density are two that I remember. Just know that there IS a good reason to also focus on your slower paces and they aren’t just waste or junk miles as we used to call them
Hey Daniel, sorry for the delay! I would simply make SURE the long runs are getting done... those become more important the longer you race. So... I don't know where you are in your training, but a solid collegiate 5K runner would do 12-15 mile long runs and 10k'ers wouldn't do that much more, because they are already doing it. So let me know where you are in your training and I would glad to look at it/tweak it.
How about strength training, say a Leg Day. Where do i put that in? Say i do intervals tue, tempo thu, long run on sat or sun. When should i do Leg Day? Is it ok to do it before the intervals, or should i do it fri? Just got back into running after 7 years. 5 weeks in, mostly just 5K, 10K, longest i did is about15K, and just recently i started adding a little bit of speed work, intervals, tempo, hill repeats.
Hi I had a heart attack a little more than a year ago. At that time I weighed just over 300 lbs and my lifestyle was sedentary. After cardiac rehab I began daily walking on a treadmill. I worked my way up from five minutes a day to one hour a day and lost 125 lbs in the year that followed. This spring I decided to try to learn how to run. I have participated in two 5k races so far. I just recently progressed from doing run walk intervals to being able to do an easy run pace for all 5k without walking, which I'm very happy about, but I don't know where to go from here. I do my "easy pace" 5 k six days a week, at a pace of around 10 mins per km, and maintain a heart rate of between 145-150 bpm. I have been looking at various training plan options, but most of them are geared towards pushing runners to longer distances, like training for a marathon. Yours is the 1st I've found that focuses on simply improving your 5k performance, which is really all I want to do. In competition, my best time so far has been 43 mins. I'd love to train on a plan where the eventual goal is to run a 30 min 5k. If you have any specific suggestions for me, I would be so appreciative of any advice or idea you may have to offer. Thanks so much.
@@clatham2567us yes it does. Thank you so much for your reply. After watching your video I had a sense that I needed to do more to improve but this reply puts a starting point on it that I think I can definitely do. Thanks again. I appreciate the advice very much. I feel as though running as the key to a healthy future and I want to learn how to do it well.
Ha… I had to go back and watch it again to remember what I said… but your question, why isn’t everyone talking about this? I don’t know. I don’t claim to have discovered any of it. It’s just the tools I use with my clients when they get stuck. But in reality more often than not a plateau is just someone falling off track and even more simple changes work. But psychologically when we make a bigger shift in our mindset and our eating patterns it can get people off more than just a physiological plateau. Idk… it usually works when someone feels stuck.
Cool thank you. Im anxious about my tendons joints so not keen to do intervals tempos long runs yet. Want to do easy runs building up to 5 6 days a week whilst building up running muscles with gym work. Have a bodweight leg workout and a core workout, once can get through both no breaks start these types of work outs. Maybe do intervals on assault bike, or do barbell back squat like the 4 8 1600 workouts to build vo2max (increase mitochondria and myo something...) Great video, been watching a few and this was really good. I like how u say 5k a fun distance. I went faster than could handle and was great while could maintain, crashed at the 3k mark lol. Happy running
Just dropping a comment in to say thank you. I’ve tried and failed to get into running many times. Then I found this video around 6 months ago. I followed it as closely as I could (life is a bit too busy to get more than 4 runs in a week). But literally just using this video, I’ve taken my 5km pb from 30 minutes to my first ever sub 23 minute today! I’ll be training for my first half marathon over the next few months but once I’m done with that, I’ll be back on the 5km runs and pushing to one day get a sub 20 (just typing that is blowing my mind). Unsure if you’ll see this comment, but if you do, thank you!
Hello coach cliff latham. I am arold canapi and I plan to one day represent our country in the 5k. I will gratefully comeback in this comment someday when i reach it. Thank you
I'm a bit overweight...not a porker but can stand to lose a few pounds... running even six miles at a steady case will lay me out for a few days. can i scale the tempo runs back?
@@clatham2567us brother. :) And this was very helpful. I have run a few 5ks with my best time being 34 minutes a few years back. Have not run since then and want to ease back into it and hopefully get a sub 30 minute I will take your program and scale it back and go week by week to see how much fatigue I accumulate.
@@dragonchr15 yeah man, just progress slowly. Not sure if your age but I would be confident that I could train any male to get down to 22-24 range in time. Of course many people wouldn’t want to put in that work but it’s all doable. Ran a 14:25 back in my day but I’m 54 now so those days are loooooong gone! Keep me updated. Always glad to help if I can
Let me get this straight, I'm training to run 5k and you suggest me running 10 miles as a training? lmao Probably designed for trained athletes, I get the logic though.
@@mykhailohohol8708 yes and no. Running on a treadmill, you use muscles that stop you from falling off the back of the treadmill. On the roads you use muscles that propel you forward. So there is a difference. If you can run on the roads do it. But if and when a tready is your only option, Joan Benoit Samuelson, the American gold medalist in the 1984 Olympics was from Maine and spent much of her year in a treadmill. So it works.
