Run a FASTER 5K with These 5 EASY Tips! - Summary - Ben Is Running

Aug 13, 2025

Intro: This is a quick summary of Run a FASTER 5K with These 5 EASY Tips! from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Consistency – Run 2‑3 times a week, week after week. Progress comes from the cumulative mileage, not a single magic session.
Build Mileage Slowly – Follow the “10 % rule”: increase weekly distance by no more than 10 % (e.g., 20 km → 22 km) to avoid injury.
Speed Work – Add interval sessions once you’ve got a solid base. Kilometer repeats at target 5K race pace boost leg speed.
Prioritise Recovery – Foam‑roll, stretch, ice‑bath or hot‑bath, proper nutrition, and 7‑9 hours of sleep keep you injury‑free.
Hard‑Work Ethos – Show up even when you’re tired or the weather is bad; those tough days produce the biggest gains.

Workout Example:

Warm‑up: 10‑15 min easy jog + light strides.
Main set: 6 × 1 km at your target 5K pace (e.g., 4:00 min/km for a 20‑min 5K) with 1 min 30 sec rest (standing or easy jog). As you get fitter, trim the rest toward 1 min.
Cool‑down: 5‑10 min easy jog + stretching.

Practical Tips to Try Right Now:

Log your weekly mileage and increase it by ≤10 % each week.
Schedule one interval day per week; gradually add a second if you stay injury‑free.
After hard sessions, spend 5‑10 min foam‑rolling and aim for at least 8 h of sleep.
When a run feels tough, remember the hard‑work mindset – just lace up and finish.

Closing Note: Give these five tips a go and tailor the paces to your own fitness using the Pacing app. You’ll see your 5K speed climb, and you can always adjust the workout to match your personal goals. Happy running!