Bro. I was doing a 26 min 5k in oct 2023 - I downloaded your training plan from TP, followed it to the letter for 12 weeks and just ran a 21.47! And you replied to my email too so thank you!!
@CoachJasonatRunningSecrets
7 ай бұрын
LETS GOOOOOO!!!
@archielinn
3 жыл бұрын
Just broke 22 for the 1st time before watching your video(21:34). Inching my way closer to that sub 20 (age 55). I have 2 5K runs coming up on July 3rd & 5th! I’m finding out when I focus on my 1/4 splits I can manage my runs better.
@CoachJasonatRunningSecrets
3 жыл бұрын
Awesome! You're getting closer! Add some tempo/lactate threshold pace work (around 6:50-7:00/mile or 4:15-4:20/km); do 2x10 minutes at that pace or 4x 5min at that pace. That'll help get you there. I've made a few videos talking about how to break 20 so check those out! Here is one of them: kzitem.info/news/bejne/r2mfmYR8bqGiqo4
@archielinn
3 жыл бұрын
@@CoachJasonatRunningSecrets Thanks! I will add those workouts probably on Fridays! I did watch watch 2 of your sub 20 videos & got some great tips. Very optimistic about reaching that milestone!
@CoachJasonatRunningSecrets
3 жыл бұрын
@@archielinn Awesome!! Keep me posted with how it goes. If you ever need anything, let me know. I usually reply faster on Facebook or Instagram so feel free to message me there too. Run fast!
@evilchaperone
2 жыл бұрын
I'm 52 and I find this really inspiring! Have you stuck with your game plan and are you hitting sub 20?
@JoeMac1983
2 жыл бұрын
I used to run sub 19 in HS. Fast forward 20 years and 35 lbs later, I'm about to do my first 5k in 5 years tomorrow. If I break 22 minutes I'll be pumped!
@mazzae6084
4 ай бұрын
What did you get?
@JoeMac1983
4 ай бұрын
@@mazzae6084 Last year my first 5k was 24 and change. I was upset with myself. Ran the first 2 miles fast but walked a lot in the last mile. In the hundreds of 5k races that I've done, I've never walked in a race. I did another one a month later in 22:07, and then I did one more in the fall and did 21:42. Unfortunately, I'm in the same boat again this year and starting from scratch because I got lazy over the winter again. 🤦♂️
@mazzae6084
4 ай бұрын
@@JoeMac1983 still solid times there👏🏽 I play football and have realised my ‘long distance’ running isn’t great. Much more a sprinter my PR is 25.04 this pre season I’m gonna try get to 22. Got about 8 weeks🤞🏽
@JoeMac1983
4 ай бұрын
@@mazzae6084 I just got done with my workout tonight. 4 miles in 32 minutes, then 4x400m each in 1:25 with a 2 minute fast jog in between. Check out Chris Hinshaw. That guy just revolutionized how I view my training. To break it down simply, what you do during your "rest" periods while training is the most important (the cool down and the rests between intervals). The goal is to train your body to use lactic acid build up as fuel, so when you're doing intervals, make sure to keep jogging instead of standing there and doing nothing for 2 minutes. By jogging when fatigued, your body metabolizes that lactic acid and gets more efficient at clearing it. That way, when you're racing and building up lactic acid more than in training, your body can handle that lactic acid better -- thus building your endurance. If you just sit around in between intervals, your body never learns to clear and metabolize the lactic acid.
@fourgoalfit4251
2 жыл бұрын
I got serious about running in May joined a group and my first race time was 27:19. Well last weekend after 5 months I ran a 23:16. I have done a 5K each month since May and had a PR in each race. I’m actually surprised myself at the progress I’ve made this far. I will start to follow a program and training schedule similar to this one. Great advice!!👍🏽
@anthofender
Жыл бұрын
I really love your approach. Creating two categories with different workouts you can pick from then adding easy, tempo and long runs is a way to keep things really interesting. I don't like following very precise training plans as it makes me feel like I have to do something, which makes things less fun. But I still need a plan because it is the best way to progress. This is great balance! Thank you. (viewer from France)
@fourgoalfit4251
5 ай бұрын
Ran my first 5K sub 22 this morning 21:27 race it took me over 2 years. My previous PR was 22:06 started participating in track workouts and speed work with my running group.
@CoachJasonatRunningSecrets
5 ай бұрын
That’s so awesome! Congrats!!!
@OreMan
3 жыл бұрын
Nice advice for beginners. I remember myself some years ago when this was exactly my goal - a sub 22 min 5K. Oh, the good old days :) Anyways, good job making the video! 👍
@CoachJasonatRunningSecrets
3 жыл бұрын
Thanks for the comment! Keep on running! :)
@richardwilliams1921
2 жыл бұрын
Used this advice and managed to get 21: 28 this week!
@roryburr8834
Жыл бұрын
Best before covid was 19.52 but last week hit sub 22 for first time in 3 years (21 54). Now wanna gradually get to sub 21 then sub 20 again! (Age 18 when broke sub 20 but 21 now)
@roryburr8834
Жыл бұрын
I'd like to see a sub 21 5km video in the future! 😊 love your channel
@CoachJasonatRunningSecrets
Жыл бұрын
Coming soon!
@billysucker8049
3 жыл бұрын
nice this is really good!
@CoachJasonatRunningSecrets
3 жыл бұрын
Thank you!!
@evilchaperone
2 жыл бұрын
Just ran the Wings over Miramar at Marine Corps Air Station in California. It's the old Top Gun base from the original movie. It was my first 5k is over a decade. Ran a 29:46. I was shooting for a sub 30 so happy with the day. However, I want to be a lot more competitive. Next goal is 27 min. Although I have ran a sub 20s during my military career, I don't see punishing myself anything further than a 24. Lol.
@oatmeal4life441
3 жыл бұрын
Just subscribed these are great 5k helping videos! Was wondering when not in 5k race season (like this summer) what you would recommend as far as workout intensity/frequency? I want to pick up the miles, give my body rest from the super hard races and workouts, but still want to maintain the fitness.
@CoachJasonatRunningSecrets
3 жыл бұрын
Thanks for the sub! As far as workouts during the "off-season", 1 a week is probably pretty safe. For my high schoolers, our summer months are full of easy miles with some lactate threshold runs sprinkled in. Nothing crazy but just enough to keep building the base. It usually takes a little while before you start losing fitness so by doing 1 harder workout a week, you'll keep quite a bit of fitness. And when you begin to increase mileage, you'll actually gain even more fitness.
Coach, it would be amazing to have the same kind of videos with 10ks, maybe 10miles and semis ? But a lot of work I guess, thanks anyway :)
@CoachJasonatRunningSecrets
3 жыл бұрын
Great idea! I was thinking today about what times I should do for those distances. Any suggestions?
@HoopsRaccoon
Ай бұрын
I ran a huge 5k this weekend with little to no training at 21:40. Im 27 and Im wondering what my times would look like with persistant training. I fully believe I can hit sub 15 within a year.
@CoachJasonatRunningSecrets
Ай бұрын
That’d be a huge jump but you never know, go get it! 💪🏽
@HoopsRaccoon
Ай бұрын
@@CoachJasonatRunningSecrets I fully intend to. Since seriously running since march my times have only gotten faster. Im currently training for a marathon to target sun 3 hours. We will see 😀.
@syd5350
3 жыл бұрын
Hi Coach Jason, My first 5k is a little over a month from now and my pace is about 11:30, I was wondering what should be a goal of mine? As in, how long do you think it'll take me to finish the race?
@CoachJasonatRunningSecrets
3 жыл бұрын
Nice! If you are able to keep consistent until race day, I bet you can get under 35! That would be a great time for your first 5k.
@CoachJasonatRunningSecrets
3 жыл бұрын
When is your next race??
@dinomozek1499
3 жыл бұрын
In 3 weeks. 10K night run. Its gona be my first 10k race. My PB is 44 min flat
@CoachJasonatRunningSecrets
3 жыл бұрын
@@dinomozek1499 Awesome! There is something special about racing at night! Good luck!
@TheMrFederer
2 жыл бұрын
Hi Jason, what's the recommended pace for the long run?
@jcdc9581
2 жыл бұрын
Hey coach! I ran a ton in high school and managed to bring myself to 20:01. I was really angry that I was so close to breaking 20 minutes but wasn’t able to. Due to COVID happening my senior year, I couldn’t run any 5Ks to see if I could break my record. I have gotten back into running within the last two weeks and I’m at a 23min 5k pace. My first 5k post highschool is going to be in June. How much time do you think I can drop if I follow your regimen for 3 months?
@shrekandmikewazowski1112
Жыл бұрын
I’m in 8th grade and I only run 21:43 for 3 miles, less than a 5k so what do you think I can run by senior year???
@catzlaflame4518
2 жыл бұрын
How fast would the long runs be?
@CoachJasonatRunningSecrets
2 жыл бұрын
Whatever your easy, conversational pace is, that should be your long run pace. If it's 8 minutes/mile or 11 minutes/mile, just make it easy. That'll give you the most benefit.
@mahaddogar724
2 жыл бұрын
I will be breaking sub 25 min 5km soon Inshallah But after that i need advice i want to go to 20 min in 8 weeks So what time should i aim first to run in after sub 25 min 5km like 23 sub 5km or 22sub 5 km
@CoachJasonatRunningSecrets
2 жыл бұрын
I would suggest just focus on 1 minute at a time. Break 25 and then say "ok, not I'm going to break 24" and then "I'm going to break 23". It's a lot easier to do it in small goals then one giant goal. Keep consistently training too. That is one of the most important things you can do!
@mahaddogar724
2 жыл бұрын
@@CoachJasonatRunningSecrets and break a minute in how much weeks
@zacsakacsi
3 жыл бұрын
How to run sub 15? Asking for a friend 🙂
@CoachJasonatRunningSecrets
3 жыл бұрын
😂 your guess is as good as mine
@gaspard9000
10 ай бұрын
You just run at a 3 min per km pace the whole time, that should do it…
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