there is one workout that's helped me get my 5K time down from 35 minutes to currently 21 minutes and now I am chasing that elusive sub 20 minute goal I'm still doing the same workout the only difference is I'm getting other people to come and help me do it and to mow let's go let's go let's go let's go so we're currently out on our warm up we're going to do a couple of Cs just to get ourselves a little bit warmer and then we're into the workout itself which is starting off at 3K at half marathon pace then you take 3 minutes of jogging recovery and then you're into 5 minutes 4 minutes 3 minutes 2 minutes 1 minute at your 5K Pace with 60 seconds of recovery in between each one and then we'll finish off with a nice cool down to get our heart rates back down I absolutely love this workout and the best thing is is there are lots of different variations with it as well which we'll come on to in a bit well just something to bear in mind is that our half marathon and 5K Paces might look different to yours so just go at whatever is challenging you and the best thing about this workout is regardless of your pce face or your level you can still give it a go there are lots of different variations here so it's great to get a bit of variety into your weekly running routine and to get you used to running at that 5K PB Pace you ready to get stuck in yeah let's do it yeah let's go so this workout is one that I've been doing regularly now for around 4 years and since it's helped cut almost 15 minutes off my 5K PB it's definitely a keeper feeling good fantastic lovely so we've just about finished 2 km of warmup and we're about to head into 3 km at half marathon pace you ready yes let's go in five 4 3 2 and one let's go Sarah let's go I think another good thing about intervals is that it switches up your workouts and adds variety so it's actually kind of fun to go out and get it done like it's long steady or easy run can sometimes get quite boring whereas intervals like it's it's constantly changing like we've only got 800 MERS left which is fantastic and then we get to do something else and exactly it's it switches up the workout so it is really really fun to actually do so if you don't already do intervals why not and two incorporate some yeah I also enjoy my favorite thing about intervals is looking at your average pace after 100% you could even I've done interval sessions with walking breasts yeah and my average pace is higher than like when I try and go out and do that distance like quite hard how you it so far it's good yeah I'm so glad I've got you next to me though so you don't have to constantly clock watch because I feel like when you look down at your watch you can talk yourself out of it yeah I just need to keep [Music] up is 5K my favorite distance definitely not really there is no worse feeling than going out for a 5k PB cuz your chest is just on fire the whole time that's filling me with confidence right 100 me to go yeah then it's time for Recovery when you do recover make sure that you slow right down I've seen a lot of people take their recovery and they're still going quite fast how was that that was good this is a place where you can definitely talk at so it's quite nice that you can distract yourself by having a conversation if you are running with someone else too like Christmas coming around you know you can see do all the socials see all your friends okay that is our recovery done and we are about to head into our 5K pace intervals are you ready to go I'm ready to go we're going to go in 5 4 3 2 and one let's go then it was time to get faster we hit the first short rep at 5K pace so we're dialing into a higher intensity for a quicker burst go Sarah you got this PA the top tip for me is to go hard but still hold a tiny bit back so you have enough gas left in the tank to power you through the final reps I was definitely struggling in this first rep and not feeling feeling very confident so I think I had more to give and held back a little bit too much maybe let's go here we are running at 4 minutes per K which is bang on my Target Pace to run a sub 20 minute 5K stay on [Music] me let's go this the hardest rep when I first started doing this workout my aim was to complete a full kilometer within this 5 minutes rep and that took time and now as I've improved it's motivating to see how much more I can cover in that first 5 minutes three two and one oh my God you can tell we're at the start of the block all right we're just about to finish our 60 seconds rest and then we're going to go for 4 minutes at the same Pace but are you training for a 5k PB let us know down in the comments below and then come train with us you ready no let's go then time for 4 minutes at 5K pay so we're starting to decrease the duration of the Reps whilst keeping the intensity high as you can see we chose a part for this interval session because it's accessible free quite nice to look at and pretty easy for us to get to slightly hilly in places but anywhere will feel hilly when you're going fast but you can also crack out this workout on a running track whatever works best for you remember that elastic B don't let it snap so in the first couple of reps Sarah was struggling to hold that 4 minutes per kilometer pace which is a sub 25k but this is the beginning of her training block and I'm adant she'll be able to do it by the end however the only way I could motivate her was by staying at the pace not dropping back and trying to tell her to tuck in stay tight and she done that for the next three reps 2 minutes left stay tight really feeling it now hold on again it is hard yeah the thing with this workout that I love is that it humbles you at beginning at the beginning of your training block yeah and it gives you confidence at the end yeah I'm at the I've been trying for sub 20 for ages then I just stop yeah to make myself enjoy it again and now I'm not annoyed that I'm slightly missing it I'm happy that I'm this this close cuz at the end of this workout you would have done 15 minutes at your PB Pace yeah for me I need to do 20 total you'll be fine I'm not far off you got this we got 5 seconds left and then this is really feeling it now we're on the third rep we got 3 minutes left 2 minutes left and then 60 seconds and we're done let's go 3 minutes at 5K Pace it's at this point where you might be questioning what you're doing and whether that 5K PB is really worth it I definitely was but these sessions really do pay off and if you found it easy then you wouldn't be testing yourself think what I love about this workout is literally as you get more and more tired the reps are supposed to get easier and easier so you're maintaining effort throughout but you're doing less time but cuz you're more fatigued it's harder so watching your watch how do the watching beautiful I love and hate the 5K distance and I've done lots of 5Ks Park runs in my time now I want to know do you have a favorite park run or 5K race I should try out I still don't know where I'm going to attempt this sub 20 minute 5K so let me know where I should try it out in the comments Four 3 2 1 Let's Go 2 minutes 12 20 seconds 2 minutes at 5K Pace now here we're doing one set of 5 minutes then 4 3 2 1 but if you wanted to build on your endurance over 5K and if you have time you could do two sets of this with a slightly longer recovery period between the two sets another cool variation is to do a first set of 54 3 2 1 and then a second set of 1 2 3 4 5 where you finish on the longest 5 minute rep I have done both of these and they are both equally hard but it's a really great confidence boost because then you end up doing over over 5K is worth of distance at your target 5K Pace what have you got what have you got 10 9 8 7 6 5 4 3 2 and one little last rest that one felt better good because when you get to a minute in I know I shouldn't look at my watch yeah but I'm looking at my watch and counting down the minutes when the first minute goes only got one left well we literally got a minute of rest and then one minute of more work to do so that's it five 4 3 2 one more minute of effort let's go the Anor robic running you do in the high-intensity rep boosts your Fitness confidence and speed and that's exactly what you need to prepare both physically and mentally for a 5k PB effort there you got 5 4 3 2 and one yes double double well done how's your fastest La I think I love this workout cuz you don't worry about distances it's just the time so it doesn't really matter what distance you're covering that time you just need to just check 5 4 3 2 1 and that's it but it's like we were saying with the overall pacing we've done 9k there which shows how much extra we do for filming we've got like 2K warm up 3K half Pace we walked and my average pace is still sub 5 minute km same 457 same oh we did run the same run cool down cool down let's cool down let's go I just love that workout I'm in such a good mood and I think that's the best thing about it is that all of those speedier 5432 1s is boosting your Fitness but also it's mentally preparing you for how hard a 5k PB is going to feel that was the first time i' done this specific session and one thank you for letting me join you but two that was actually such good fun and such like variety to the workhouse no thank you so much for joining me and if you want to check out some other workouts head to the link in the description and go and try out runner we've got a two we free trial code because they have so many different training plans and workouts to help you work on your goal whatever you're training for and if you want to see Andy and the workout that he did to get his 13 minutes and 20 seconds that's ridiculous 5K PB then watch the video on the screen now bye bye