HOW I RAN A SUB 15 5K: Workouts, Mileage and Long Runs 

Merry christmas to you too!

That’s my biggest takeaway looking back, variety. A little bit of threshold, a little bit of speed work and alternating long runs. To run a fast 5k a training plan needs a bit of everything in my opinion :)

Thanks Eddie! No matter your ability I’m sure taking on tips such as one speed or longer threshold session can certainly be applied to any level. Really appreciate your support and feedback

Thanks Jack

Thanks Charlie!

You should check out Nick bare, he does a good of combining the two :)

@@BenIsRunning He also combines it with steroids.

Would check out fergus Crawley

@@remcodejong9149finally someone said it 💉

THATS NIT TRUE @@remcodejong9149

Can film a similar video :) I did doccument my training for my recent 10k in a playlist called project 30:30 if you wanted to have a look :)

Thank you

1min rest after the 1k, 30sec rest after the 600m and then 8mins between sets

please reply?

So after the 1k 1min, after the 600 30sec and then 8mins between sets. I would typically do one longer threshold workout on a tuesday, speed workout with fast short reps on a thursday and a long run on sat/sunday :) So 1 speed session per week.

@@BenIsRunning Thankyou so much for reply. I watch all your vids and follow almost all the schedule which u been sharing. Thank you again!

I think its pretty accurate! I tend to do 75% easy, 20% in that threshold zone and 5% in that speed work category. Think its very important for staying injury free :)

@@BenIsRunning Yes, with your very high mileage and recent injury worries I can see your approach makes sense. I think also, the more miles you do the leaner you get and that in itself makes one more likely to pick up injuries.

Mainly for variation. One big thing I learned from 5k training is you need to be doing a little bit of everything. Long steady runs are great but I found a shorter tempo long run would really improve my strength and would see a big fitness benefit from it

If you Run that much you dont do a Rest day, easy Runs are the Rest and to reach the 100k in 6 days you can 2 Harder workouts on the Same day or on the days Harder workouts you do an easy Run on top and on the days were you only do an easy Run Just do to of them, Hope this helps

i would recommend a tempo first as you can kinda just work your way up to faster paces while in intervals they are much faster and harder.

Lots of beginner runners are often running tempos without realising. Some basic interval work like 8x400m can certainly add a new aspect to your training which certainly would be beneficial.

Only was to find Out is to Test It Out

I would estimate that 130km weekly would workout to about 10 hours a week of running

spot on@@stephenlyster633

I went from 22 to 16 quite quickly after getting to the track and running fast 800s below race pace with a 60-90

7 things to focus on: 1 threshold session per week. Something like 2 x 10 mins at threshold (approx 1 hr pace or “comfortably hard”) with 3 mins rest in between. 1 vo2 max interval session (something like 5 x 1k @5k pace with 3 mins rest in between) A long run per week, 90 - 120 mins All your other runs: easy pace, sub 150hr. Sub 140 for recovery days maybe even a little less. Run 5 - 7 days per week depending on feel and preference Gradually build mileage. Add a bit like 10% maybe a little more each week and then take a week every 4-5 weeks where you cut mileage 25 - 30%, and then start back a bit higher where you left off Prevent injury. Strength train (squats, deadlifts, clamshells, etc) and stretch and foam roll glutes quads hams calves If you are overweight (anywhere above 12% body fat approximately) gradually lose weight through a slight caloric deficit of 250 - 500 calories per day to get down to a good race weight. If you are feeling exhausted and you can’t recover you are probably under fueling so up calories protein and nutrients a bit This got me to a 19:47 in about a years time. Went from 235 pounds maybe could bust out 30 mins to 19:47 @185. Let me know if you have any questions.

At the top end of the sport, into the 14/13minute 5k range this would be considered lower volume. 160-180k has become somewhat normal. It’s more how you run the milage. 80-90% is easy, very low taxing milage :)

Around 40km was in sessions/long runs and the rest easy/recovery paces so around 90k. All my training is live on strava so you can take a look back at July/august 2022 for a full insight :)

When I ran sub 15 I was averaging 130km per week. Just to give you an idea of the sort of milage I was running to get in that shape :)

For sub 20, you don't even need half of that mileage.

Yeah 😂 I thought that too when I was editing…what’s this guy on about 🙌🏻

How long have you been training

@@szyeelai4917 I trained for 1 years but still not improving as I want

Keep consistent and gradually increase your training load. No one session is going to take you to the next level but if you keep turning up for long runs/ intervals/ I’d almost guarantee you’ll continue to progress in the longer term

@@BenIsRunning okay 💔I will try

Great point! I’m simply talking about my experience here of that 15minute barrier. I’m no coach but always try to share what I’ve done for people to interpret how they wish. Totally agree with you!

I’m just curious

It is indeed! Footage from a Battersea park session about 6months ago

@@BenIsRunningWhat’s your position regarding the Best Athletics vs Sweat Elite spat?

well done

Goodness me

He’s back on it 🎉

You are just sad your fast running times are over 😂 He is inspiring people to become faster. What have you done to help others?

@@Lagaski960 I have done a lot more than a con artist ripping people off. Unlike Ben, I have a masters degree in sport science from University of Essex, with the appropriate coaching awards. Ben is just a wannabe fake that promotes himself on RU-vid and only attracts gullible and naive people

@@Lagaski960 in fact I can provide you with a training programme and what top international athletes do to run 13:30 to 14 minutes 5km. All for no charge, no subscribing to bogus nonsense

So by your logic every runner who is an adult male and is slower than Ben is also 'embarrassingly slow' and 'pathetic' right? Is that what you're saying?

@@Lagaski960He's left like 80 comments on Ben's channel over the years lol. Pretty depressing behaviour for an older ex-athlete to be trolling on RU-vid and bringing his bitter and toxic behaviour into the running community. Not sure why Ben hasn't blocked him, would probably do Robert some good to get a different pastime and do something productive and spend some time working on himself.