Never want to cross the finish lien feeling good. want to cross the finish line dieing, knowing that you pushed yourself to your limit. The worst feeling is when you finish knowing you could have gone so much faster. It’s called a race for a reason
Every race I do feel miserable, cussing myself the last few hundred meters. But the moment I cross that finish line, I cannot explain that feeling, it is out of this world. This is what he means. By the way great tips coach 👍
A freshman on my teams PR was 32 something. He worked harder and better then everyone on the team. His senior year I forgot his PR, but he was the 5th man on varsity and was the deciding factor if we won states. And we won states. So don’t give up at all if your time isn’t what you’d want, just work harder then everyone.
I am 45 (m) and just did my first 5k in July 2022. At the first mile I though I’d fall or die. I thought I’d not finish the race. A competitor started encouraging me and I was on the trail again. Walked a bit ran a bit in the race. Finally ended up finishing at 32min. Very satisfied with my first race and encouraged to do more. Thanks for this video. Cheers.
That is pretty crazy because I just started cross country as a freshman and my time was 32:45 and I started working harder and a couple weeks later I got my quickest time of 21:10 and this really inspired me
I ran &walked a 5k, about 5 yrs ago, and my time was 44:44, I'm big into walking and biking and a friend inspired me to do a 5k, so I'm doing some research good advice to warm up first and do some arm stretching and legs too! Thank you! Let's do this 💪🏻
Tried the hip technique, combined with the sprint / run approach over the last 3 runs. Knocked 1 second off my PB last Saturday, then 6 seconds off on Sunday. Today I warmed up in the spin bike and was straight out of the blocks when I started, and shaved 1 minute 25 seconds off! Still felt pretty fresh and completely injury free. Thanks for the tips. I’m not super fast, knocking 50 and a recent convert to running, but improving steadily after messing myself up on a 1/2 marathon in May (no prep wrecked me!). Again, big thanks to all the team. 👏👏👏
embrace the higher levels of the pain of that last kilometer. you'll get to that finish line, you'll high-five your friends and then you'll puke: great race!
Just started running a month ago, I'm heavy into bodybuilding I weigh 190 lbs. My first 5k practice was 36 minutes, last week it was 28 minutes, today I'm aiming for atleast 25 minutes. My town is having a 5k race two weeks. Hopefully these tips will help!
It helped me a lot . Salute you. Love from Nepal. Love you my elder brother. I won my first biggest race in life . First prize was around 1000 dollar in your currency . And it become possible because of you . Thankyou very much.
For the past few years I’ve been doing two separate annual 5ks. I think my pr is like 21-22 minutes. Next year in high school cross country, I have to do a 5k every meet. I really look forward to getting sub 20 and maybe even sub 15 is I start training right now. I will definitely be applying this.👍
Got my first 5k in 2 days. Been having sessions with a personal trainer who started out overly cautious but cos he knows I’ve signed up to a 5k he is relaxing more and not as worried about me over doing it. He is keen on the plenty of water every time I have a walk break he’s asking if I want a drink. I’m never bothered but have mouthful to keep him happy. In this 5k I won’t be stopping for water not sure if my PT will be with me he’s taking part but we signed up separately so he may run all way. He’s said he will be running between a few of us he knows who’s taking part. I’ve been saying he’s being too cautious with me so he has said I could do 5k in 40 mins which is probably the fastest possible if I could run all way so I’m aiming for 50 min which will be hard.
Gotta admit I was apprehensive about how you could have 5 tips to help but this was really really helpful! The tip about warming up making the actual 5k less harsh is actually such a fantastic point I never thought about! The first km of any run is usually the hardest so that gets it out of the way!
Great ideas in here! I'm looking forward to my 5K in a couple days. Just wanted to add a tip from my (limited) experience: a mile or two warmup is great, but it can still shock the system going straight from an easy warmup to hard 5k effort (even with strides before the race start). Often helps doing a mile easy, then progressing to almost threshold-ish effort for a couple minutes, then finishing the warmup very easy followed by strides.
Hey Coach Nate. Thanks for the excellent video, it's really quite awesome how you break the tips down. Really zeros in on what you should be focusing on instead of shooting in the dark. I ran my fastest 5Km ever on the 23rd of November 2017 at a time of 26:42 and that was really on a flat course that I chose for it's non-ending downhills :-) This was after months of training and really building in fitness. I felt really disappointed because I knew I'd been training hard and didn't think my training was coming through. Today I watched your video and thought I'd try out the tips. I RAN MY 2nd FASTEST 5KM EVER at 26:50. This is quite great because not only did I test you out on a really undulating course but, I was left feeling as if I could've run a little bit harder. I wasn't out of breathe from trying to SPRINT the whole 5km as was my fatal flaw in my FASTEST EVER 5KM. Great advice. Will let you know how the next one goes.
Love this. I had to cut down on running due to back problems 5 years ago. I'm back doing 5km parkruns and longer runs (due to cross training) and am going to use these tips. Really like the bit about the last mile, a good dose of reality, glad it's not just me that always feels the same!!
My problem due to inexperience is the pace. i am fit enough for a 20 min 5km and have done it before. i believe i can get below that but I always go out too fast, then as a counter i go out slow the next race, just cant get it right,
A couple days ago before even watching this video I ran shad derby (5k race in CT) in 23:04.18 I'm only 9 and after watching this video I set a goal of at most 21:00 and trying to get in 1st place for under 12 I got beat by a 12 year old who got somewhere around 20:00 this video is going to help me out (I hope)
I’m just trying to learn how not to die 😂. My limit is physical not mental. My annoying body always faints when I ignore its whining. I just spontaneously decided to sign up for a 5k 2 months from now. I have no running experience. Starting training tomorrow morning. I’m 5’9 162lbs. Any advice? How do I survive this?
I just realized I may be way overtraining. I am a sophomore on varsity cross country, and so I train really hard because I know I’m at an age disadvantage. My first 5k CC meet is in 6 days, and the last 6 days I have put in 30 miles. On average I’d put in 4 miles in the morning split between 3 miles consecutive, and 1 mile cooldown. and a faster 2 in the afternoon. I feel great and haven’t noticed any stress on my muscles other than light soreness that goes away after stretching. My coach is absolutely awful, and doesn’t know what he’s talking about. The only instruction he has ever given is the distance we run for the practice. And at the moment I am on quarantine until the day before the race, meaning I can’t attend my team’s practices. Am I super overtraining? Because I feel good, and feel like I’m going faster every other day. Sorry for the suuuper long comment. I just started competitive running so I wanted some advice
Thoughts on increasing speed for a 61-year old runner. Best time has been a 23:54 and my last race was a 24:18 and I was only 4th in the 60-69 age group. I really would like to get my time to around 22:00. Any caveats for this older runner?
I’m by no means a great runner but I think I can help. I was at 23:00 and now my record is 20:10. The key for me was intervals. Running that sub21 pace for 1ks build confidence and belief. As well as training the body for that kind of speed. Try them out. I like to do 4* 1k at 5k target pace.
@@MaxMax-nm8eu I’m currently hurdling right now. Since it is my senior year I’ll probably take a break from running for a bit, but when I get into long runs and stuff like that again I want to hit maybe a sub 19 🤷♀️
I’m always PR everytime on the 5k I still don’t get I just run hard on focus first on was 23:58 then 20:40 then 19:55 and now 18:59 plus my first time doing cross country has a junior in high school
That’s funny this is my first time doing cross country as a junior and highschool to n my first race was 23:26 last week aiming for 20 or less at 5 today
I got a 5k race tomorrow. I've been practicing for about 40ish days for the race. I know im not going to win but I might as well try so i dont have any regrets. When i practiced the actual race i got it done in 30 minutes so i guess i just need to put myself through hell if i wanna come in 1st place.
I'm thinking about running a 5K October 29. I haven't been running lately due to work and whatnot (just biking), but if I start running tomorrow and days ahead, would I be okay and able to run a 5K on the 29th? I used to run 5Ks, including a year ago.
Bad advice. Always start out in front. Go fast down any hill, start out fast, that is when your the strongest. Everyone will be tired and will not catch you unless they breath better.
