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00:00 How I Took My 5K From 25:02 to 15:21
00:23 My Story: From 500m to Pro Ultrarunner
00:53 Breakthrough Goal: 4:00/km for 5K
01:58 Turn 5K Speed Into Marathon/100K Fitness
02:38 Step 1: Choose Training Paces (Twin Brothers)
03:26 Why Training at Goal Pace Gets You Injured
04:31 Step 2: Two Tests to Set Your Training Paces
05:38 Step 3: The Two Key 5K Workouts
06:00 Workout 1: Longer Intervals (8/10 Effort)
07:13 Workout 2: Fast Intervals
07:49 Progression: 10% Improvement Without Overtraining
08:29 Progress 5 → 7 reps (Same Effort)
09:23 Make 5K Pace Feel Easier (Speed + Biomechanics)
10:18 Pick a Race Date: Parkrun/5K Race for Accountability
10:41 Not Ready Yet? Turn the Race Into a Training Session
11:08 The Elastic Band: Stress + Adaptation
11:21 Recovery Is 90% of the Game (Sleep + Easy Days)

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📺 Watch some of my top videos:
• Why a 22 Minute 5K Is Enough to Build a Sub 3 Marathon https://youtu.be/EnQekMY9zFQ
• The 4-Month Transformation: 3:35 to 2:53 Marathon
https://youtu.be/ym-flI6uqxE
• 90% of Runners Get The Most Important Marathon Workout Wrong
https://youtu.be/SYr7HhvD3kM

#5KTraining #RunningPerformance #RunningCoach #EnduranceTraining #DistanceRunning #Faster5K #MarathonTraining #RunningTips #Sub3Marathon

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