How to Run a Fast 5K: 3 Key Workouts You Need to Do

1:10 first point; 3:30 second point; 6:23 third point 9:39 bloopers

I began couch to 5k last summer and ran my first 5k in 44:17. Not a great time, but since I weigh in at 290 lbs I was pretty happy just to finish. I will keep on get that time under 40 minutes for the next one!

Never been a runner, started running 8 weeks, did my first 5k race in 36 minutes, so now is a good time to start improving, great video

From experience, you know you are racing a good 5k when your body wants to quit on you but you know that you will not because you are confident, you put in the work to deal with the uncomfortable. It is a mental game as much as a physical one.

Ran 5k for the first time ever in my life, today. "Be comfortable being uncomfortable" is something I will keep in mind. I'm so excited to start this 5k journey.

Went from a 30 to a 25 in 2 months or so, and recently hit a 15 for my 2 mile. Trying to run a 22 by the end of the year 😭 Update: I ran a pr of 21:09 (

I started running 5k and other races about 10 years ago. I'm 69 in 5 weeks and fastest 5k at 63 was 19:36. Last year ran 20:37 ... Slowing down with age. Your best advice for me was slow down easy pace runs. I usually run 8 min/mile pace and I will try 9 min pace to see if it improves my interval pace times. Running Yosemite Half Marathon next weekend and 5 k memorial run 2 weeks later. Hoping I can beat my 20:37 time last year. Great advice!

I have never been crazy about running. I just started running a few years ago. I’m 46 will be 47 next month. Last year I ran my first 5K in 32:23 with a pace of 10/26 min/mi. I’m still trying to improve my pace.

I am 66 years old and I am trying to back to a 21:40 5K like I was doing at 43 Thanks for your video. It will be helpful in my training!

Hell yeah I'm in the background at 1:53!! Killin' it

Great tips. My 5K progression: 21:20 First race 20:03 Second race 19:54 Third race 18:32 Fourth race Going sub 4:00 for 5k was the most fun then it got much harder. Some additional points: - Nike Run Club coach does really good job in scheduling workouts. - Races help a lot for PRs. I always hit a PR during a race only. - Up to 4:00 pace I found that basically running every day worked wonders. Just go out and run. Below 4:00 I needed to add things discussed in this video.

Nearly 44 years old and i run a 5k in 16:45 2 weeks ago.... 😁

Thank you for your useful advice. I've never been a runner, so last August I started running in order to improve my physical condition ( I am 32 years old). I didn't care about time, all I wanted was to run some distances. I started running small distances (up to 3K) in order to practice on breathing and technique. Now 5Ks are a typical distance for me , usually under 25 minutes. I try to run up to 10-12K. On June 19 I made it on 24:22, it's not something great but the feeling in the end of each run is invaluable.

after watching this video i’ve realized my coach has been giving us the same and best work outs :) my 5k rn is at 23 we’ll see where it goes this cross country season!

Back in the day when I was a young chap I used to run a sub 15 minute 5km. These days I’m getting around 30 minutes at 92 years old.

Great video! Love the advice on starting off speed work on hills instead of flats. And, yes, 5k’s are only fun when they’re over! 😂

During my xc season my hamstring started to hurt, and I didn’t think much about it because I was 14 and never really thought about injury. So it became worse after months until my state championship race. I pushed myself insanely hard and knocked off almost 30 seconds of my best time but I could barely walk the next day because of my hamstring. I’ve been in physical Therapy for 2 months now and the pain is feeling a lot better. So make sure if you feel any sign of pain, don’t be scared to see a doctor or take a break from physical activity

Thanks for the advice , my runs have become ten times better . I'm running longer as well. You guys are the best!!!

before watching this video, I ran my 5k in 18:12 now I run it in 17:30. thanks you so much