I'm Using This Workout To Break 16 Minutes For 5k

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Andy has set his sights on breaking 16 minutes for 5k. He is working hard in training and there is one stand out workout that he is using to help him get under 16 minutes.
↓↓ Do you think Andy can break 16 minutes for 5k? Are you working towards a 5k? Let us know in the comments! ↓↓
What’s in this video?
00:00:00 - Chasing a 5K Time
00:01:22 - Getting into a tough workout
00:02:31 - Training for a faster 5K
00:03:53 - Faster than Target
00:05:03 - Speed Training: 800s and 400s
00:06:32 - Alternating 10K and 5K Paces
00:09:13 - Pushing Through Mental Barriers
00:10:33 - The Importance of Mentality
MUSIC licensed by Artlist and Epidemic Sound
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Опубликовано:

13 июл 2024

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Комментарии : 197

@largesatsuma Месяц назад

Just getting under 20 minutes is my current goal.

@willnickell2312 Месяц назад

Same. Currently at 20:08 and pushing hard! Down from 22:30 the weekend after the London Marathon.

@SimonBanfield Месяц назад

Same. Got to 20:04 on Saturday. We just need to dig a bit more out.

@tidesofkali Месяц назад

@@SimonBanfield Or start your watch 5 second after start the time trial 😅

@advaita9156 Месяц назад

That’s my mid term goal too, 20:00. I haven’t ever timed a 5k properly. Estimated time is around 23mins at the moment, but by end of my training plan could be around 21.30 or something around that time

@GTE_Channel Месяц назад

I wanted to get a sub20. Halfway the schedule I asked a friend to pace me in a benchmark test. Ran around 19:30, changed the target to sub 19 now 😂. If you have a friend who is fast, let him/her pace you.not having to check the paces takes away a lot of stress, so youcan focus on breathing and form. Best of luck.

@faulypi Месяц назад

Andy's "recovery" is faster than my 5k pace.. 🤣

@anjacoetzee9327 Месяц назад

So true 😂 I am currently just aiming to get under 25 minutes

@goodyeoman4534 Месяц назад

I read that Kipchogi's Zone 2 pace is 4:30. No idea how accurate that is or isn't, but if so it makes him seem almost mortal as my own recovery pace is about 5:00 min/km.

@negan2543 Месяц назад

Ran my first sub 30 minute 5 k today , not on the same level as many of you but I’m well happy with it , now onto the next goal 🏃‍♂️👍

@Cj-wd9kx Месяц назад

I ran my first sub 30 six months ago now I'm at 22:30 just be consistent.

@mingoleivonginselher6164 Месяц назад

i ran a 29:17 on June, 2. Started running in February and could barely run 1km at a time. So im quite happy too. :)

@CrunchBee123 Месяц назад

I’m still trying to get under 21 minutes Can’t imagine 16 Andy is crazy

@AlbertWeijers Месяц назад

For me the same at 55, so not too bad, haha.

@runningchannel Месяц назад

You'll get there don't worry! 💪

@DaveOwenEdinburgh Месяц назад

Watching anyone train at this level of intensity could be punishing, but whoever chose the accompanying music here did a brilliant job to make Andy's ordeal soar and inspire. As ever, the running and advice are great, but the wrapper around it elevates the experience!

@adamhenley8295 Месяц назад

My current PB is 35.51 (but it was 56 2 years ago) Am doing a half marathon for the first time this weekend and then will be heading back to 5k challenges

@ulfeliasson5413 Месяц назад

Incredible. Well done!

@mjowsey Месяц назад

Nice effort, I've been there. Now my 5k PB is just under 28 min and I've done half marathon distance several times, getting faster and stronger all the time.

@AngellicAkima Месяц назад

Nice Adam, I am 32.41 and running 4 times a week with a goal of getting it sub 30. So long as we are doing our best then we are doing alright 😊

@mjowsey Месяц назад

@@AngellicAkima I found that a few much long runs helped me more than anything else. Getting used to running for over two hours means that I don't start tiring at the end of the 5k.

@AngellicAkima Месяц назад

@mjowsey Yes definitely I am doing one long run and the benefits have been immense. Thanks for sharing

@marathoner_Ali Месяц назад

Good workout indeed - thanks Andy. Pipped the 20 min (19:54) on open roads at 57y6m 2w ago. But a year ago it was 21:55, so just goes to show what a bit of training can do (3 months).

@ATA12354 Месяц назад

One of the best videos I’ve seen on this page… and the bar is already very high! Well done Andy

@dansimon754 Месяц назад

Great video! Andy's videos are my favorite. Even if I can never get anywhere near his level can't beat learning about running from an Olympian

@JonnyRunning Месяц назад

Awesome training video! More of these please!

@hofres Месяц назад

Love it, Andy! More of 5k and 10k guidance please :) Big love from Germany.

@jonathankay9957 Месяц назад

Excellent workout! Just have to get past a half marathon this weekend then will definitely add these intervals to my summer 5k prep!

@alexdaish Месяц назад

Haha... when I'm struggling to push for a PB I kept making jokes about being a mentality monster. But it works! Now regularly finishing faster than other friends who are fitter at 5k's as I dig in and convince myself I am a Mentality Monster.

@quincyfreeman2901 Месяц назад

Beautifully done video!

@CaptainBrash Месяц назад

Yeah, I absolutely love it when early into some kind of progressive or hard workout you are convinced you can't do it then you just nail it textbook.

@marcus3H Месяц назад

Amazing running sir! Bloody brilliant.

@IsaacGibsonDunt1 Месяц назад

Love this video. Andy is so inspirational 🤩. Would love to hit the paces he is hitting 🏃‍♂️💨. I’m at 18:33 for the 5K currently, aiming for sub 18 soon hopefully 🤞👍

@AmusingMunch Месяц назад

Deffo using this workout. I want to break 15 mins. (PB of 15:18 last year) Noticed Andy running in same shoe I just purchased so I’m taking that as a sign it’s meant to be!

@zomfglololo Месяц назад

I'm currently at 22:30 for 5k and doing 12x400 at 4min/km with 90s recovery in between. Im struggline so hard. I feel like I explode towards the end. I'm decicated and won't give up! You are so amazying fast Andy. Good luck breaking the 16k, again! 🙂 Videos like this give me quite some motivation and there is always something to learn from you guys!

@Archeris Месяц назад

I did a workout of 15x400 with 30 sec rest at 4min/km on a treadmill. And I was able to make it. (30 sec was total rest tho) but I still can't run a sub 20 xD. at 20:35

@knese123 Месяц назад

@@Archeris Can’t expect to run 5k under 20min (sub 4min/km pace) if your speed work is @ 4min/km. Try to have longer rest between & see if you can increase pace 10-15-20sek/km etc.

@Archeris Месяц назад

@@knese123 Thanks alot. Thats something I need to adjust then!

@goodyeoman4534 Месяц назад

Ideally, you should be running a 3:50 - 4:00 pace to get a comfortable sub-20 5K time. So intervals would need to be more like 3:30 - 3:40 I would say. Most people surprise themselves at how much faster they can do 1k than their 5k average pace.

@Archeris Месяц назад

was doing 3:30 for 400s and I should be doing 3:50/3:55 for 1k efforts?

@gwilymeades Месяц назад

Can we please have some older runners on this channel who aren't former Olympians? I want to see some old plodding geezer on here! Represent!

@livewire1957239 17 дней назад

Ran the “Andy” (your 4 x (1000m, 400m) workout) this morning. Almost killed me, so I’ll definitely give this one a shot as well soon!

@DannyBolton23 Месяц назад

just set this up on my garmin will give it a go tomorrow, looks a good challenging workout

@karmelomrvica3840 Месяц назад

Perfect timing haha. Finally broke 16 myself yesterday, feels amazing looking back on a time when that mark that felt so far away.

@runningchannel Месяц назад

Congratulations that's amazing!

@GrouEEf Месяц назад

That's a mighty good time. I'm at 18:50 still. 🎉

@goodyeoman4534 Месяц назад

Fantastic. How old are you, mate? I'm in the 19:xx region at 38 years old.

@Spazin0ut Месяц назад

I ran my first 5k with 3 months of training at 25:21. My goal is to run under 20. And I’m gonna do it this channel helps me keep going. Love the podcast.

@leonsshare Месяц назад

I've got a 16'04 best, that's 2 years ago now, time to see them 15s. Keep the videos coming for all the training to achieve it

@williamhadden4781 Месяц назад

Last week I did the 5x800 plus 8x400 from TRC 10k plan. So I wasn't alternating paces. It was a HARD Sesh. I almost quit after the 800s but then kept going and felt stronger in the 400s. Also I love that Andy supports LFC - That's one more thing we have in common besides the loads of kids, being the same age and I'm an engineer as well.

@user-lv7fx7ff5e Месяц назад

This year I decided to run only short distance up to 10k (currently my 5k Pb is 18m 14 and 3k РВ - 10m 12) . Found your chanel and was suprised to Andy's trainigs. This and another 5k workouts (1k+400/3' rest) are awesome. Already added to my garmin watch and gonna do it the next week All the best from Russia! Thanks for sharing such a useful video p.s. Andy I wish you to see sub 16 min on your watch soon🤩🤩🤩🤩

@anjacoetzee9327 Месяц назад

I live in Cape Town and love to use the promenade for speed work or intervals as it is quite flat and straight!

@TheHutchRuns Месяц назад

I've added this in for my short race training, looks a great workout!

@runningchannel Месяц назад

Let us know how you get on!

@philolson679 Месяц назад

I love varying the workouts - its easier on the mind

@DotArve Месяц назад

Would love to see a video on one you giving the Norwegian model of double threshold training a go.

@UTubeSL Месяц назад

You're an absolute legend, Andy, no doubt you can go sub-16mins!

@runningchannel Месяц назад

Thank you!! He's nervous but determined!

@MatthewVincentBray Месяц назад

I just broke 20 minutes for the first time at the weekend! Will chuck this in the next training block for sure, looks fun!!

@UTubeSL Месяц назад

Congratulations! That's awesome

@IK99999 Месяц назад

Well done, Andy!

@chrismia2402 Месяц назад

Looks like you running at Victoria Park, brings back great memories of speed workouts for me.

@TheStammerer-sn3qs Месяц назад

I'm training for the London to Brighton run - Running slow to run fast. Did a speed check on Sunday and ran a 16.30 at 41, my quickest in 2 years.

@paddytrihey1189 Месяц назад

Got prescribed a workout that Andy has mentioned before, Tempo, then hills, then tempo again. It’s brutal

@_Seppixx Месяц назад

I am also trying to aim for a 5k time under 20mins. I started running almost half a year now and added some gym 1 month ago. What I need to do better is doing structuring my runs. At the moment I often just pace for my my race goal. These kind of workouts seems really interesting and also more fun because it is some variety :)

@fgc194 Месяц назад

Nice one Andy, great workout. Which race are you targeting? I’m also aiming for a sub-16 this summer

@gazza2933 Месяц назад

Thanks Andy. 16 minutes. Crikey! I can't even manage that on a bike. 😅

@spencerharper6182 Месяц назад

When I did the math this just hit home 😳 you right lol yikes

@KenStile Месяц назад

Did my first marathon a few weeks ago. Now I'm switching to a 5k just cause I'm burnt out on long distances. Hoping to get to sub 23. I'm gonna have fun incorporating some of these methodologies into my training. Exciting times.

@user-vp9vx5xj9f Месяц назад

Yes i might try this one after slight tweaks to the pace naturally....i liked the one from the autumn of 1k and 400m x 4. 1k felt so long after a couple of 400ms!

@chadweber1351 Месяц назад

Show us how it's done Andy! Let's go!

@williammewis1473 Месяц назад

Great video being in my late 40’s with 5k of 24 mins would love to get sub 20. This will have to wait as signed up for my first half in Sept then marathon next April.

@goodyeoman4534 Месяц назад

A marathon is too early for you.

@poweredbysoul6630 26 дней назад

Wow you’re fast! My current 5k PB is 23:32. I’m hoping to run a sub 20 this year, and hopefully a sub 18 by next year. I recently started a workout progression that is similar to this, based on a workout I learned from a Jake Wightman video.

@arnabganguly4962 Месяц назад

Nice. What's your thought on Km repeat followed by 400m compared to this? I came across that in one of your videos. It was also brilliant vid. Also would like to know will mile repeat be more brutal ?

@MelanieQuinn-dt9jp Месяц назад

hi Guys, I'm new to your channel and absolutely love it. Always look forward to the podcasts and watch Andy's training video's on getting better at 5K. used to watch him on the TV; he always gave everything. I used to be a runner in my early 30's (triathlon's and running). My 5K's were 19 mins and my 10K's were around' 40 mins. Fast forward I'm now 64 years old and want to get back into doing 5K racing. I watch Andy's hill and Speed park sessions. I have tried them and these are great. with 2-3 sport related surgeries now under my belt i struggle to tolerate too much training. I can manage 1 hour long run per week, a hill session and if I feel okay I can do a short tempo session. My 5K at the moment is 28 mins. I would be happy to get to 25 and not be too ambitious. My question to you is; If i can only fit in a hill and a steady long run session, could i supplement a gym session with the watt bike and rowing machine to help with training with the injuries? My daily job is table tennis coach and ex Vet TT player so i'm used to going through the pain of training. Thank you, Steve

@edwardhochwand9063 13 дней назад

400m in 1:15 is for VDOT 60, which has 5K result of 17m. Very nice!

@Mr80Miles Месяц назад

Well done! Will give this a go…

@runningchannel Месяц назад

Let us know how you find it!

@FitLawyerK Месяц назад

You’ll be taking back the park run record in no time, GO ON ANDY!!!

@jonathantsou9255 Месяц назад

Question for Andy: Which 800m-interval workout do you prefer: this one or Yasso-800's? (The latter having longer recovery but faster pace and is intended for marathon pace prediction rather than improving one's 5k.) Great content as always, and I hope you smash that 16min barrier!

@NateMegOfficial Месяц назад

To quote the great Tottenham manager Ange Postecoglou, “We never stop!” That’s my football running mantra at least ;)

@runningchannel Месяц назад

Hahaha good quote

@HSR-ys4gi Месяц назад

Hi Sir I am your big fan , ❤

@stefanledin2342 Месяц назад

I'm confident that Andy's going to run under 16 min. The way Andy ran the session shows that he's well on track pace-wise. My go-to session when I was younger was 8x400 m or 12x400 m on the track.

@ianzhou5681 Месяц назад

Currently trying to break 16 as well. PB is 16:00 but that was set in February last year. Now that I have put aside marathon goals for a bit following two long sub-2:40 blocks, hopefully it'll finally come

@nikoscoulson Месяц назад

Wow! I need a stretch and a recovery run just from watching that

@runningchannel Месяц назад

Hahahaha

@AWright300 Месяц назад

Hi Andy. What would be some shoes you’d recommend for intervals and these sorts of workouts

@molochz Месяц назад

I started running 9 months ago and im trying to get sub-18 at the moment. It's tough but I think I can do it this summer, definitely this year.

@runningchannel Месяц назад

That's a brilliant goal! Are you using a training plan?

@molochz Месяц назад

@@runningchannel No, just my own plan. Interval training, tempo runs, long run and the rest easy. Six days a week. I'll probably join a club next year but I'm in no rush yet.

@beatrizdiasbaptista2664 Месяц назад

Plan: recover for 2 minutes Andy: *runs faster than my mile PB*

@davidleonard37 Месяц назад

Andy getting the race bite back. No better man.

@ebutuoyYT Месяц назад

Could Andy please explain why track running might aggrevate his old injuries? I would have thought a track was more cushioned than road or pavement, is it the long radius bends, that put extra strain on the body?

@runningchannel Месяц назад

Would you be interested in a piece of social content going out about it?

@fat_vegan_slim Месяц назад

@@runningchannel I would be. The different surfaces etc would be nice to find out the difference between them

@runningchannel Месяц назад

We can ask him to do some social content on it if that would be helpful?

@cherelled6419 Месяц назад

Yes please x @@runningchannel

@lanbroghini Месяц назад

Because the track is so bouncy it is more impactful to your tendons especially your achilles. Being a pro runner isn't healthy and he will have built up a lot of damage that he better not touch on for fear of reinjury.

@bz1190 Месяц назад

Great video. Watching the video I wonder. What makes the pace because it doesn't look that fast? Is it the stride length or the turnover of the feet?

@runningchannel Месяц назад

Andy is very experienced and the length of his strides and form makes it look easier

@AndrewCleverly Месяц назад

You going to publish all your work outs Andy? .... I challenge you to the sub 16 :P just coming back from injury so you have a head start and an advantage ... my best is 16.03 but just before my injury I unofficially clocked a 15.50 in training - of course it will be a silent challenge 😀😀

@jessicateuscher413 Месяц назад

I‘m interested on how to program 400 and 800 meter intervals on your watch 😊

@luobronjames Месяц назад

@runningchannel In these workout when you refer to a pace for a certain distance such as ‘5k pace’ or ‘10k pace’ or ‘marathon pace’ does it mean your PB pace for that particular distance?

@mjowsey Месяц назад

Andy's "resting" pace looks like my PB 5k pace😮😂

@colinsoppitt4316 Месяц назад

Will give this a go as currently not far off sub 16. Alternating pace work is super tough. If doing at a track would you jog recovery or walk?

@goodyeoman4534 Месяц назад

Either. Doesn't really matter as it's the speed you're training.

@donnydavinci1772 Месяц назад

These times blow my mind! Is there a substantial difference between track running and hilly forest trails? I only trail run, in primitive parks, and my 5k time is far longer than 16 min (I'm happy hitting 35 min!) I avoid running on anything harder than dirt, so have no idea what my 5k time is on a track.

@patrickedwards5804 Месяц назад

What is it about running on the track that "aggravated old injuries"? Is it the surface, the sublime curves, the empty stands???

@duncfunk2998 Месяц назад

What watch are using to program all of this in Andy?

@cisk0skid Месяц назад

Hello, how did you calculate the 75/70s pace. A 17 min target @400M pace is slower than your calculations. Not a criticism just curious. Thnx.

@dresden_slowjog Месяц назад

You'll never run alone!

@pierre-yvesdantec3802 Месяц назад

Your paces are so regular... A second ou or down ! 😲 I think there's a hidden remote control Somewhere!

@runningchannel Месяц назад

Hahaha we'll let you know if we find one!

@joelmead Месяц назад

Currently stuck at just over 18, time to break it at Parkrun this week...

@runningchannel Месяц назад

You can do it we know you can!!

@janettrigwell8851 Месяц назад

Would love to get a sub 30.onr day.

@facundogutierrez8343 Месяц назад

I got sick and stopped running for several months. I used to be able to run below 25 minutes for 5k, any recommendations to make a healthy come back to running? (I obviously plan to start slow, I will aim for a 35 minute 5k)

@bobbyladd Месяц назад

I can barely walk a couple of hundred metres after a Parkrun. I jog almost to dropping point. I need a minute or two just to recover from 180+bpm. Doing a jog for a few minutes afterwards is not currently in my capability. I've nearly broken 30min twice, but I'm currently nearer 34min. I want to get nearer 30min again this summer but need better pacing and something to replace my failing Fitbit Charge 2.

@goodyeoman4534 Месяц назад

You honestly don't need to be pacing at all at those speeds. All you need to do is regular consistent base runs at a speed that you find comfortable and can talk a bit. If you do that for 3-6 months, you are guaranteed to see results. Most people wilfully refuse to build up their cardiac base and so never develop a strong foundation which is why they get injured and can't break plateaus.

@thedolenorway Месяц назад

This same workout based on 5K pace would hit really different physiologically for someone who is substantially slower for a 5K. I wonder where focusing on goal pace loses its shine compared to focusing on what energy system you want to train? 🙈 I guess the beauty of focusing on goal pace I guess is that it hits specific for your goal no matter your fitness. The downside may be that you might leave some low hanging fitness fruits on the table.

@adriaantermors8122 6 часов назад

Question about the pacing of the workout. At around 6:34 you explain that for the first set of workouts, you basically alternate between 10k pace and 5k pace, but 2:45 is way faster than your 10k pace (right? 🙂), or do I misunderstand something?

@benpearce4313 Месяц назад

The consistency on those reps is 👌

@kaprikornian1 Месяц назад

Yep another one with a 20m 5k as a target. Currently at 22:50 so I am really far away from that pace. Taking almost 3m is a huge mountain to climb, don't think I will be able to do it before 2025...first I'm looking at a 45m 10k (down from 48:17) and a 1:45h HM (down from 1:51h)...

@justineridgway7631 Месяц назад

How do you work out the pacing. So if my target is to do a 25 :05 (thanks Rick) 5km what would my pacing be?

@goodyeoman4534 Месяц назад

Time over distance equals speed. You have to convert the 05 second into a percentage. 5 is 1/12 of a minute. So I'd do 25.12 / 5 = 5.024 minutes per km. I'd just round it off to 5 mins. So maybe target a pace of 4:55 - 4:59 to try and get your average just under your target race time.

@AndrB7 Месяц назад

At my target pace for a 25 minute 5k I will be doing 800m hard efforts for 4 minutes rather than Andy's 2m30, so should my recoveries be longer too? 3 minutes/3:30 ish?

@joefallow Месяц назад

Would love a video showing how to load this into your Garmin watch?

@runningchannel Месяц назад

We can look into doing that!

@freddybakker805 Месяц назад

Would you say that this workout is also a good way of determining your 5k pace? It is still a bit of a guessing game for me how hard to start.

@nicholkid Месяц назад

I think workouts with changing paces only work if you have them programmed into your watch. I doubt most people will do that. Too cumbersome otherwise to remember everything you need to do. I'm not sure that 15s pace discrepancy is changing the training effect that much.

@vlid0 Месяц назад

Just coming off a marathon and hoping to break 16 myself! I didn't understand why doing this workout on the track would be more demanding on the legs than doing it on the road as Andy does ?

@runningchannel Месяц назад

Good luck!! just because of the change in surface

@5Y4F1Q 24 дня назад

I just getting started to run a 5k Now i can do it with 37 min for 5k and my goal is to get sub 20 in 10 months. If i still alive i will comeback to this video and say the progress. Pls show your practice here, i like to hear it

@runningchannel 24 дня назад

Good luck! Have you run longer distances before?

@5Y4F1Q 24 дня назад

@@runningchannel 5km is long for me😅

@mattschm5486 Месяц назад

I don’t like sprinting the shortest race I ever did was a20k trail with 1500m uphill

@efendyyusuf79 6 дней назад

My 5k 19 : 28 in this morning best effort in one month

@maikelnarzary6827 Месяц назад

How to build base , how long do I need to train base building, somebody help me please

@magnushartell Месяц назад

missed my 20 min by 13 second this week.... I need this workout... but I am getting old

@johnking7649 Месяц назад

Andy’s jog recovery be like my actual 5K speed! 😂…. 😢

@runningchannel Месяц назад

It is for most of us don't worry! 😂

@joewillburn Месяц назад

My PB is 17:02. I'll never get close to that again. 😅

@sojournern Месяц назад

I'm not sure why the track would be worse on an injury than the road?

@funwithme1592 Месяц назад

Consistent 24 would be nice

@kevinknutsen7054 Месяц назад

What shoes is he running in?

@MartinGuitar_ Месяц назад

I can't get this, but I'm watching it so I know how to run it in my dreams

@user-ui5mi7ct9l Месяц назад

This looks a bit complicated compared to the 4x(1000m 5kp + 400m 1.5kp) workout, which gives you more time spent at 5k pace. I started to try putting it into my watch and gave up, I started writing it down to follow on the treadmill and ran out of paper.