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How to Run a Sub 19 Minute 5K | Physical vs Mental Training

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Are you seeking how to run a sub 19 minute 5k? If so, I hope this video which includes some of my top recommend running tips will help you make that next big leap in your running. Focus on consistent training over 12 and preferably 16 weeks in length and you will make significant gains.
Remember, it isn’t just about physical training but mental preparation as well. The best middle to long distance runners are spending approximately 40% of their weekly volume at or below goal race pace.
Check out the resources below to help take your preparation and racing to the next level. Leave a comment, like, share and subscribe. Thanks for your support of RunDreamAchieve.
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Nathan Pennington, MBA is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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Опубликовано:

14 авг 2024

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Комментарии : 60

@rundreamachieve 2 года назад

Seeking online running coaching, a running course to improve your PR or a new training plan for 2022? If so, check us out at www.rundreamachieve.com Thanks for your support of RunDreamAchieve

@GreaseAndGravel 6 месяцев назад

Thanks for the advice! I am 42 and did 19:47 in Dec. Now on my way to sub19. Want to go for 18 before I am too old. Your videos are inspring me :)

@rundreamachieve 6 месяцев назад

VERY well done having dropped that 19:47 at 42 years young. Your'e on your way to💪💪💪 the 18s.

@Boulevardfree Месяц назад

Congrats, bro. I just turned 40 and I had a "20@40" Challenge set up for myself a few months prior as a mortality cope. Just finished my 5k in... 19:47! I was never a runner before so this is huge for me. I'm in the exact same boat now. I want to crack 19 and possibly 18 as long as my body still allows me so. Mabye a "19@41" Challenge and an "18@42" Challenge is in line.

@UTubeSL 18 дней назад

Awesome job 👏

@musiconetoone7377 2 года назад

Amazing! Thank you. I've bought your course on sub19 min 5k. It's really good!

@rundreamachieve 2 года назад

Appreciate your support MOtO. Keep hustling!

@ivanmanzur1197 2 года назад

You are right! I have my sub 1:30 attempt next Feb 20 with Nathan’s plan. Was an amazing 16 weeks training were I fell week after week my improvement in my anaerobic threshold that permit me run from 20:25 5k to try to break my las 19:19 5k race 2 month ago, I think that I have enough strength to break 19’.

@ivanmanzur1197 2 года назад

Thanks Nathan!! Just in time to my sub 19’ attempt this Sunday; I’ll would let you know my results. In my case I’m doing Nathan’s sub 1:30 half plan and doing that training I’ll be running my sub 19’ and next month I’ll be purchasing sub 40’ or 39’ 10k that I’ll be running next May 14. Those plans are created really well according that Nathan said in his videos. My race strategy is: 3:50; 3:50; 3:45; 3:45; 3:40 last K. Thanks for your time!!!

@rundreamachieve 2 года назад

💪💪💪

@sebasramirez1812 2 года назад

Hey man I’m back and with more fantastic news, all of my hard work has paid off exponentially with dropping a 2:05 800 dmr split then 2 hours later dropping a 9:35.1 in the 3200. Amazing day but I’m not done still got the state meet left

@rundreamachieve 2 года назад

Superior running right there Seb. WELL DONE!!!!

@sebasramirez1812 2 года назад

@@rundreamachieve thankyou!!

@zacsborntorunrunningadvent3441 2 года назад

Great speed @Seb R 2:05 & then 2hrs later 9:35 2miler/3200m is excellent! It takes a powerful Vo2max Aerobic capacity to run that pace. Impressive. Have you raced longer distance also or focused on middle distance? Cheers, Zac

@sebasramirez1812 2 года назад

@@zacsborntorunrunningadvent3441 Hello Zac, now normally I was a 2 miler last year. As a freshman I had no speed so I normally did long distance races like the 2 mile since I didn’t have the speed to be in a relay, but now in my sophomore year that I’ve built some speed now I’m apart of middle and long distance races. I’m more focused on the longer distance races like the 2 mile since my endurance capacity is so high. But I wouldn’t be mad if I got into the mile for some races now that I’ve built speed.

@zacsborntorunrunningadvent3441 2 года назад

Great advice & I agree 100%. Unless someone has huge natural talent and can run 18:59 off say 10-20miles a wk (16-32km), then for most runners incorporating atleast 5runs a wk and building volume to atleast 50km/wk will help alot. Combined with a 20min Threshold run & an alternating intensity 2wkly uptempo/80% max heartrate longrun will really help. Keep up the great content, cheers. Zac

@rundreamachieve 2 года назад

That is good advice as well Zac. Appreciate you adding to the community here. Keep hustling man.

@zacsborntorunrunningadvent3441 2 года назад

Great video Nathan! My Alltime 5km is 18:08 on an Undulating course (likely high 17 flat course). I got injured after completing a 1:29 h.m 2wks after a 64mile 103km 12hr track ultra from 5mths ago. Ive just decided to get back into running so shooting for a 1:24 h.m indicator and hopeful 2:58-2:59 this July. 18wks to re establish 2wks of better easy slightly higher wkly volume- & roll into my 16wk program im using. Thanks for all your awesome content, I appreciate the run passion. Cheers, Zac

@rundreamachieve 2 года назад

💪💪💪

@joshuaecht Год назад

You are so right about tempo run length. I was training for a 26.2 but my tempos were only 4-6 miles in length, more along the lines of a tempo for a 13.1 or 10k. I ran a 3:20 in '21, got in a car accident this July, staggered to a 4:03 but had uneven training, and now I'm going back to the drawing board to work on 5k, EZ runs and HR training to get fast (18:59 or faster). It may take 5-10 years (ages 43-48) to get to sub-3:00 for the full. But I know I need to be 18:59/38-39-ish/1:24-1:26-ish to get to the magical sub-3:00 barrier! Thanks for this Nate!

@rundreamachieve Год назад

My pleasure Joshua and VERY well done dropping that 3:20 and glad you are ok and recovering from the accident. Keep up the superior work and me posted on your progress, you are most certainly on your way to you a sub 3.

@lionheart4552 Год назад

Age will not be in your side if you're planning to take 5-10 years to reach your goal.

@rundreamachieve Год назад

💪

@CandtheBirds 2 года назад

Awesome video and advice! Thanks!

@rundreamachieve 2 года назад

Thanks for your support😍😍

@travellingshoes5241 Год назад

I did 6:15 per mile pace today. Striving for the sub 19. I might do it this year.

@rundreamachieve Год назад

Awesome job TS! You definitely have a sub 19 in you. Keep me updated

@miquel_girones 2 года назад

Great advice! Thank you!

@rundreamachieve 2 года назад

Thanks for the support of RunDreamAchieve.com

@atvalabeishvili 2 года назад

Great video Nathan thanks🙂🙏Good tips. My PR for 5K is 18:05. I aim to break 18:00 barrier. I would be very happy 😂

@rundreamachieve 2 года назад

Superior time Alexandre! Keep up the great work! You WILL break 18 and get into the 17s for sure.

@bebop2599 11 месяцев назад

3:48? I listened to someone else who said run at 3:48 too and it mucked up my opportuntiy of breaking sub 19. I was gutted it gave me 19:02.

@rundreamachieve 11 месяцев назад

19:02 is not "mucking up" your opportunity. Be patient. Do you realize your next race could very well be an 18:20 or better? No shame in 19:02 and you are so close now. Keep me updated. I see you running under 18 minutes soon.

@ZeldaFitz 9 месяцев назад

I’ve managed to get down to 18:53 in the past 4 months, I’m 52, 5ft 8 and 75kg, it’s not easy believe me. I’m not genetically gifted, never ran when I was young or ever belonged to a club, just brüt strength and ignorance, set off like a rocket and try to hang on!

@rundreamachieve 9 месяцев назад

Superior work Zelda for having dropped that 18:53, a superior 5k time. VERY well done and you did it at age 52! There are 20 year olds trying to run a time that fast. Keep up the great work and me posted on your progress. Great job!

@ZeldaFitz 9 месяцев назад

@@rundreamachieve Will do

@rundreamachieve 9 месяцев назад

💪💪💪💪

@religionofrunning253 2 года назад

Thanks it's my next 🎯

@rundreamachieve 2 года назад

Right on RoR. Looking forward to hearing about it when you do.

@ajbarilla 2 года назад

Great video. Quick question...assuming you are in sub-19 shape, what would be an approximate pace for the temp runs? Thanks

@rundreamachieve 2 года назад

+/- 6:17-6:22 mile pace. Thanks for your support of RunDreamAchieve

@ivanmanzur1197 2 года назад

Hi Nathan! today I got my 5k PR (19:05) at 162 ppm; Z4 (160-167) not possible to break 19’ because was a heavy rainy and gusty day but I finished strong and I know that I’m ready to break that time off sure. according with that time, which of your 10k plans do you think will be good for me? sub 40; 39 or 38? Thanks for your help.

@rundreamachieve 2 года назад

Outstanding work Ivan!!! I'd go for 39 man.

@asc2276 3 дня назад

Yooo im a 15 year old dude! Is 17:xx possible? I can only really run a lot during summer holiday as figure skating is my main sport i do that 5x a week. I can only really run on weekends during school. I currently run 19:43 4 months in

@rundreamachieve 3 дня назад

Of course it is, if others can run that time why can't you. Nice work having already run 19:43. You are definitely on your way. 💪💪💪💪

@jonathancoade 2 года назад

Can you do a video on your experience with de-load weeks during marathon blocks? How often would you do them during 8, 12 or 16 week blocks? And what sort of percentage mileage would you reduce by? Eg. Would miles per week of 50, 55, 60, 30, 65 etc be sensible or would the jump back up after de-loading be too high? Thanks

@rundreamachieve 2 года назад

Will do JCoade. Thanks for your support.

@marksmyth5505 7 месяцев назад

Thanks Nathan for your advice, I'm almost 52 years young and i keep getting just under 20min for 5km is this time ok for my age or coukd i do better? Cheers.

@rundreamachieve 7 месяцев назад

My pleasure Mark and very well done having already run under 20 minutes for 5k at age 52. Awesome work brother. Yes, that is a very solid time for your age and I am certain you will be running well under 19 in 2024. Keep me posted. I know you can do it.

@cakej1 2 года назад

5k is so hard. You really have to focus whole time. You ever race a 5k on indoor track?

@rundreamachieve 2 года назад

SO true Judson. Never ran 5000m indoors, ran an 8:45 3000m at Notre Dame in college but that was the furthest and fastest I went. Never had the raw leg speed. Lex Young (brother of Nico) ran a ridiculous 7:57.07 (Nico has the national high school record at 7:56.96), kid is a junior in high school. That high school team his is on is insane. His teammates, a senior, ran a 3:58 mile last weekend!

@cakej1 2 года назад

@@rundreamachieve yes, Newbury park is awesome. There 4x1mile team should destroy hs record in 3 weeks. I think I've only run a couple 5ks indoors. Think my best was only around 15:09, but first mile was sub 4:30 hanging on in last place. Not sure why I was in that heat. Was in sub 14:40 shape, but field was running sub 14, so I just hung on as long as I could.

@rundreamachieve 2 года назад

@@cakej1 That is legit running right there my friend. "only" 15:09 eh? hahaha THAT is some legit running. Faster than I could go at that age. I ran a 15:53 on the roads as a senior in HS lol

@operationdarthstorm6556 2 года назад

my Austin marathon is in 5 days! How do I optimize the 3-4 days before race day in terms of optimal carb loading, electrolytes, etc? Thanks for all your help!

@rundreamachieve 2 года назад

Just hydrate well, eat plenty of pasta, salads, fruits and vegetables ODS. 4 days out from the event do 3 mile@goal race pace and then shut it down, easy jogging or off the next 3 days after that effort. You got this! Remember, stay cool and relaxed the morning of the race. No sense in wasting any mental or physical energy. Just relax. The morning I ran 2:19:35 for the marathon I was joking around on the start line with my teammates, you have done all the work at this point. You are ready!

@Bradl0y 2 года назад

Thank you just 3 weeks after marathon want to got my 5k under 19 min. Pb 19:10 not in that shape at the moment more 19:50. Got 2 months before next marathon block starts. What did first 5 x 1k repeat today @3m40to 3:48 pace 2 minute rest. Is 2 months enough time what would help more intervals or threshold or both. Know you talk about adding harder runs into the long run. How many hard work out per week. 2 or 3. Sorry for so many questions. Enjoying watching your video. also thinking of that sub 5 minute mile

@rundreamachieve 2 года назад

3 per week. I would focus on easy, relaxed base mileage next 2 months if your marathon build up doesn't start until then. Perhaps, take a week off to relax and re-charge, then 4 weeks of easy base mileage with 4-5x100m strides twice per week during that month. THEN, start your build up. Check out the resources we have here at rundreamachieve.com. Nice work on dropping that 19:10 5K. Well done my friend. You are doing the right things and am looking forward to hearing about your upcoming new PBs

@Bradl0y 2 года назад

@@rundreamachieve thank you for the advice I’m in a bit of a limbo at the moment that’s why thought try go for a sub 19 5k. Some thing different and don’t have to put so much mileage in. Have had 3 weeks running easy so far. Have don’t done strides that much. But do know haw to run easy.