5K run

Mo Farah Wins Men's 5000m Gold - London 2012 Olympics

Team GB's Mo Farah adds the 5000m gold medal to his 10,000m gold in the Olympic Stadium at the London 2012 Olympic Games (11 August).

Ethiopia's Dejen Gebremeskel won the silver medal in the event with Kenya's Thomas Pkemei Longosiwa taking bronze.

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Since 1896, athletics has been on the programme of each edition of the Games of the Olympiad. Its presence on the Games programme has allowed its popularity to increase across the world. This popularity was also strengthened by the creation of the IAAF in 1912. Women's events appeared for the first time at the 1928 Olympic Games in Amsterdam, while the men's programme was standardised as of the 1932 Games in Los Angeles. Although at the beginning women were authorised to participate in only some events, today their programme is almost identical to that of the men.

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How To Run A Sub 20 Min 5K

Not an uncommon goal for many of you...running a SUB 20 MINUTE 5K! In this video we show you how to run a sub 20 minute 5K using a simple speed workout progression!

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5K Race Strategy - 5 Tips

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Here's the quick list of tips for this video on 5K Race Strategy

1. Know what your goal time is and then know what pace you have to run to reach your goal.
2. Run your race. You need to run to your strengths instead of letting someone else dictate the pace.
3. Relax to run fast. You need to relax your upper body and run smooth.
4. Push it at the halfway point. You need to really make a good effort in the middle of the race and get yourself moving instead of slowing down the second half.
5. Start your kick early if you want a faster time.

Happy Trails - Coach Tief

How to Run a Faster 5K: 6 Training Tips

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2016 Carlsbad 5000: Elite Men's Race

Elite men's race of the 2016 Carlsbad 5000 in Carlsbad, California, featuring Bernard Lagat, Joshua Cheptegei, Bernard Too and more.

My 5k run recorded with Google Glass

My friend Dan and I ran as the Boston Hackers for the Freedom Run Cambridge 5k on May 26, 2013.

5K Training Plan | 2 Mistakes to AVOID

This video is about 2 mistakes to avoid in your 5k training plan.
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5K Training Tips for Beginners

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Here are a few 5K Training Tips for Beginners.

The most important thing for a beginner is to stay consistent with your exercise. This is rule number one. Make sure you are walking and or running four times a week. This might seem like a lot, so maybe start with three times a week, but you've got to be consistent about doing this every week. I suggest running and walking for 30 minutes each time you get out there to exercise.

Rule number two is to increase the amount of your running from week to week. Maybe you start off running for 10 minutes and then walk 20 minutes. Try upping it to running for 12 minutes and then walking for 18. Each week try to add more running and cut back on the walking time. There will be set backs, but that is very normal. Just be consistent and go out there and try your best the next time.

Those are my two very important tips for 5k training. Now get out there!

Happy Trails - Coach TIef

5k Training Run - Goal: Sub 19 Minutes | Chris PT

*Sub 18 Minute 5k here:
... Running a virtual 5km! In full - moderate/fast tempo. Could be useful for treadmill scenery. Includes commentary and tips. First timed 5 km session for a few weeks as I've been busy with strenuous landscaping/garden work so have mostly been doing shorter unstructured runs. Decided to aim for 19 minutes as a realistic/achievable aim without having to push myself too hard. It's a somewhat hilly route.... but about as close to flat as you can find in this area i.e between Lickey and Barnt Green. Average pace under 4 min/km, or about 6 min/mile (just over 3 miles total).
Camera: GoPro Hero 4 (Silver) on head strap. First person view ~ running cam.

I'm normally able to run 5k in well under 20 minutes and my pb is just over 17 mins. Today's time was close to 19 mins.... I messed up with the exact time as I'd accidentally left my Garmin watch in miles mode, then got the conversion slightly wrong (thought it was 5 kilometres = 3.05 miles, but actually it's 3.107 - thanks Jonah Svendsen in comments!)

5k Running Tips +Track Workout: Beginners & Advanced Runners

Learn how to Run a faster 5K by implementing this 5k Training workout into your regimen. This is great for beginners & Advanced Runners too! This is an interval workout. It isn't easy and it is meant to test you! If you can complete this workout and meet each of your goal times in each interval, then you are in a good place within your 5k training. - My Cross Country Training Has Begun. Watch Day 1Training here:

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– Watch me Compete in an 800m Race Here:
– Watch me compete in a 1500m race here:


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5k Training Run - Under 18 Minutes (17:45) - GoPro | Chris PT

Sub 18 min 5km - in full - running with first person view i.e. virtual run - useful for treadmill scenery / motivation. Moderately hilly 5k road run, wearing GoPro cam on head strap. Timed using Garmin Forerunner 10 - GPS watch. First 1km split 3.15 (@ 3:40 in this video). Then to 2km 3.16 (6:57), 3km 3.36 (10:35), 4km ~4.01 (14:35), 5km ~3.35 (18:10) - average just over 3 min 30 per kilometer interval. I give brief running tips every kilometre about running form, keeping a diary (and programme), training hard, nutrition etc. Camera: GoPro Hero 4 Silver on head mount. (Headcam). This is the first proper run I've done in my new Saucony Kilkenny XC4 trainers - worn without the spikes.... I bought them 1.5 sizes too big - partly because I have wide feet - and this seems to have been a good call. The shoes felt like a perfect fit today and my feet and toes have no soreness or blistering afterwards.
Chris PT: Now mainly sprint training (as of September 2015). Planning to share regular short updates on this and many other aspects of fitness. I've been a promoter of outdoor fitness for many years, including as a personal trainer (qualified in 2007). My other specialisms include intervals and bodyweight/dumbbell resistance workouts. Personal bests include 35 mins 08 for 10 km and 17 min 16 for 5 k.

2015 Carlsbad 5000 - Elite Men's Race

5K Run Finish 15 to 25 Minutes

10 Minute Segment of 2009 Pyramid Run 5K Finish:
Finish Times 15:00 to 25:00

How To Run A Fast 5k With GCN's Dan Lloyd

Mark shows GCN's very own Dan Lloyd how to improve his 5k time by introducing both a speed and tempo session into his weekly training. Whether it is at the end of a triathlon or a stand alone run race, all triathletes can improve their run speed and technique.

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All triathletes can improve their running technique, pacing and speed over the 5km distance. Whether it is at the end of a triathlon or a stand alone event such as your local park run, there is always room for improvement. Mark shows GCN's Dan Lloyd how to increase his speed over 5k.

After retiring from cycling, Dan got in to running as a way to keep fit that doesn't require a large time commitment. His first Park Run was 21:12 however over a period of 12 months he reduced this to a low 18min 5k. His time has now stagnated and he is therefore looking for new ways to improve.

Mark's suggests including specific sessions to increase your speed and threshold levels.

- Speed session - include a session each week such as 8 x 1min hard with a 1 minute walking recovery between each. These shorts reps are designed to get the best speed out of yourself however as you progress either increase the duration or number of reps.
- Tempo session - include a session each week such as 2 x 3km at tempo (7 out of 10 effort level) with a 3 minute walking recovery between. These efforts are designed to bump up the point at which your body begins to produce lactic acid and your legs begin to burn.
- Technique - having the correct technique can shave off a lot of time over a 5k event. Check our 'How To Run Like A Pro' video for more on this.
- Pacing - this is key to take your running to the next level as its very common to go off too fast at the beginning of a 5k. Aim to sustain the same pace throughout the race which may mean holding off slightly at the start.

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📹 How to run like a pro
📹 9 essential skills every triathlete should master

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2016 Freihofer's Run for Women 5K from RUNNING Broadcast Series

Thousands of women run past the New York State Capitol Building in Albany in the 38th Freihofer's Run for Women 5K. Professionals lead the way, with grandma, mom and daughter team prominent.

5K Race Strategy | 5 Tips For A Fast Run!

Cut some time off your next 5K! Use these 5 important tips to build out your 5K race strategy.

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How To Run 5K In 18 Minutes

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5k pacing strategy. How fast should you run? 3 5k strategies for a new PB

5k pacing strategy. How fast should you run? You've followed your 5k training plan and you're ready for race day. Even though a 5k is one of the shorter endurance running events it requires a clear pacing strategy in order to achieve your fastest time. Here we discuss three options as outlined by Steve Kalclash Fitness.

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5k Training | 3 Surprising Tips

Running a 5K is no joke! Whether you're preparing for your first distance running event, or gearing up to achieve and maintain your FASTEST race pace ever...here are our 3 favorite 5K Training Tips!

Get even MORE out of your 5K Training with our FREE Video Training Series.


5K Training Tip #1: Get Those Miles In!

You cannot achieve success on race day without simply logging the miles in preparation!

Even though the race will be a distance of 3.1 miles, many of your training runs should fall somewhere between 3 and 5 miles.

Being able to maintain good form for a longer distance will make your efficiency and stamina for the shorter race distance that much better.

Here's a couple tricks you can use to reset your posture mid-run:

* Every 5-10 minutes: Shake out your arms and legs. After a few moments, reset those shoulders and that arm swing and continue on!
* Every 5-10 minutes: Stop and do 8-10 squats. After completing, reset the hips and settle into your newly re-energized stride!
* You can alternate between these two movements until the run is over.

5K Training Tip #2: Practice Running Fast!

The 5K race is often used as a vehicle for improving speed at other distances. For someone running a 10K or Half Marathon down the road, perhaps the most valuable of our 5K training tips is to work regularly on improving your speed!

And remember, your speed is only as good as your ability to maintain it during the race.

Here's a workout you can incorporate once a week:
* Find a runnable hill (5-8% gradient). It should not be so steep that you have to hike to get up it.
* Run up the hill with a hard effort (it should feel similar to a sprint) for 45-60 seconds.
* Recover by walking or jogging down the hill before repeating.
* Repeat for 5 rounds.
* The goal is to be able to complete up to 10 rounds after a couple months of training.

And here are a few additional 5K Training Tips to use to make those hill sprints less painful:

* Keep your eyes up! Don't focus on the ground.
* Keep your hips driving forward as you run INTO the hill!
* Make a conscious effort to maintain your arm swing! Like putting more gas into the car, the arm swing can serve as extra fuel to get you up that hill!

5K Training Tip #3: Learn To Run With Less Effort

The 5K distance is a perfect blend of demanding both distance and speed equally.

To find success in the 5K you must learn to expend less energy. You can do this by accessing more power  in each step as well as improving the mechanics of your footwork and upper body posture as you run.

To fine-tune this, try adding in 1-2 running drills before 1-2 runs per week.

Here are two of our favorites:

1) The High Skip

The high skip teaches you how to drive the most power out of your foot, each time it comes off the ground.

Exaggerating the driving of the knee to the chest will help you find a more efficient pulling position in your stride.

The explosiveness of this movement will make your distance running more economical around miles 2 and 3.

Complete 2-3 rounds of high skips for 10-30 meters before heading out on your run.

2) Carioca

The carioca movement encourages opening of the hips for more powerful arm swing as well as quicker footwork for improved cadence control.

Quicker cadence allows you to run faster for longer.

Complete 2-3 rounds of carioca for 10-30 meters before 1-2 runs each week. 

These 5K training tips will make a world of difference in your race day running. Use them to improve your ability to hold onto that speed from start to finish!

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How To Run A Sub 30 Minute 5k

Are you right on the cusp of beating that 30 minute mark? Check out these tips on how to run a sub 30 minute 5k!

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