Excellent video! Used your guide to set up a training plan and followed it very closely. Dropped my 5k from 23:36 to 22:00 in seven weeks (at 52 years old). Thanks for putting this together.
Really want to say thank you for making this wonderful video! This training plan can really suit different levels of runners. Currently I am targeting at a 4:50 min/km 5km run and arranging different types of training in a similar way, only with pace adjusted to my level. It would be better if you could provide more advice on strength training! Thanks!
This is an amazingly detailed video with very specific training instructions so thank you for that breakdown! I’m just finishing up my 5k training block and hoping to run sub 20 soon. Im also a part of the Brooks Ambassador program too! #RunHappy US. Thanks once again
The tempo - can I add Warm Up and cool down after ? How minutes in between the 20 and 30 minutes? Interval - Can I do the 12 * 400 only or both with 5 * 1km . Thanks
Hi mate. Any advice for myself...I'm about 110kg and can run the 5km in a consistent 20.30min...seems to be know way to get under this time unless trimming my weight...which is already trim.
super tricky to answer with only this info... but a consistent 20:30 runners is most likely only 6 weeks from a sub 20 find the weak part of your strategy, improve it, practice it, and you will do it within 6 weeks Drop me a DM on Insta
I run just north of 20 min... Best ParkRun 20.02 and I can not break magical 20. I hardly run any weekly workout. Usually Saturday and Sunday only (max 15 km per week). Now I know why I can not go down below 20...
this is a solid video, very detailed info. I´m currently in the sub 20 shape. But I would argue that 5:00 per km is definitely not easy for someone trying to break sub 20. Not at all. I´m running my easy runs 5:40 - 5:50 pace/km (if the weather is bad or I had a bad sleep I run much slower 6:10- 6:15 per km, always check your resting HR and HR while running). I think that sometimes you should run your long runs faster than your easy runs. 4:50 - 5:20 is the goal pace for me. But every other week I use my easy pace for long runs. I agree with you on threshold runs. (usually its 20-30 s slower than you 5k pace) And the last thing that I don´t like about your video is running intervals at your goal race pace. You cannot base the pace for the repetitions on the fitness you'd like to have rather than on the fitness you already possess. We run repetitions to improve the physiological systems that will allow us to run faster in the future. In other words, you run your short intervals (400,600,800) at your current 5K pace, what you can run today! So again take into consideration the weather, wind, humidity, heat and other factors, your sleep, recovery. Running at faster pace than your 5K pace is useful but for that you can use "economy reps" something like 8x400, where you can run the reps at your 1 or 2 mile pace (the recovery time between the sets needs to be longer than the work time, so you can run with good form). Also the weekly volume is key. Personally I needed 35-40 miles per week to break 20 min in the 5k. Following the 80/20 principle. But I know some talented guys who could break this time by running no more than 30km per week. I took these principles from Tom Tinman Schwartz.
Hi Michal, thanks for the comments. I agree with alot of what you said, and there are many ways to achieve a sub 20 5k. Heat, sleep etc can be a major factor, but I would argue that a 5 minute pace is still easy, but dropping to 5:15-5:30 is fine too especially have a harder workout. Speed sessions at shorter intervals are for sure beneficial and the video could go into more detail, but the above is a proven strategy. However, everyone is an individual 👍❤️
It's a mixed bag, but it's not technical, not much mud, and generally it's a really nice course. I enjoyed it, but going passed the finish line and then having to go again was tough
Well done finished strong in the end. Very tough course by the looks of it. What would you say is the toughest climb? I have entered the 27km race in August myself.
Oh. The Errigal climb at the end is hard, as it is not the tourist side climb. However the miners path route up the ridge can be quite challenging. Both involve scrambling and hands on rocks but never actual climbing. GREAT FUN.
@@Fitnessgoose did TNF of Errigal last week in a short loop with Mackoght. Really tough climb. I have done a couple of scrambles up the Miners Path at Muckish too.
Great advice. However, I think developing good running training technique and moving forward and improving is key. There is an improvement in motivation that ends up creating even more improvements. I explain these and other considerations in a video I have created: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ic7A1jA6FT0.html
A always run in the evening. My 3200m PB is 13:26min , But today I ran in the morning 8AM but the results was worse than think, today I ran 3200m in 14:40 min in the morning, It was hard to breathing and my lunge out of breath , should I practice in the morning? For better results
