#Run Time

Running a sub 16 in the 5km doesn't happen overnight but here are our top 5 key sessions that lead to a massive improvement in pace 🔑: HARD HILL Sessions ⛰️ Example: 10 × 1 minute running hard uphill with jog-back recovery. This strengthens the glutes and gives you that extra kick at the end of a race. Focus on pushing the ground back and keeping a high cadence 🧠 Interval Sessions 🔁 Example: 6 × 1km @ just faster than 5km pace 💨. The goal here is to train your body to sustain a quicker rhythm than race pace, improving efficiency and tolerance to fatigue. Tempo Runs 🔥 Example: 20–25 minutes at a comfortably hard pace (~10–15 sec slower than 10km pace). This builds your aerobic engine so you can hold speed without red-lining too early. Progression Runs 📈 Start easy, gradually build each kilometre until the last one is at or faster than 5km pace. This teaches you how to close strong when it counts. Easy Run + Strides 🚀 4–8 × 100m strides at ~90% effort, full recovery. Perfect for improving running economy, turnover, and form without adding fatigue. Stack these sessions week after week 🧱 And watch the PB come to you 🏆 🏷️ #LondonRunners #NikeRunning #GarminRunners #5KTraining #SpeedWork #HYROXTraining #HybridAthlete #FunctionalFitness #EnduranceTraining #RunnersOfInstagram

16 km long run 🏃🏽‍♀️ Was better as I thought & i didn’t get too bored running alone for so long 🤩 let‘s see how this changes when I have to run more than a half marathon 🥲 - War echt besser als gedacht und mir wurde zum Glück nicht fad beim alleine Laufen🤩 mal schauen wie sich das ändert wenn ich länger als ein Halbmarathon laufen muss 🥲 Inspo: @jazminexbest

✨Lets run with me✨ #hongkong #run #running

Your time doesn’t define you! You’re smashing it. Keep going! #run #running #inspiration #motivation #runner

Sunday Morning Run #running #morningrun #inspiration

1. Running every run too fast! 💨 Not every run should feel hard… this was slowing me down. 2. Guessing my training No structure = no real progress. 3. Skipping easy runs These are what actually allow you to improve. 4. Avoiding proper sessions!! Intervals & structured workouts are what build speed. 5. Ignoring recovery ❤️‍🩹 Tired body = poor performance. 6. Under-fuelling 🍯🥯 Low energy = slower pace, harder runs. 7. Changing my plan every week Consistency matters more than constantly switching things up. 8. Comparing myself to others Running is personal, this just distracted me. 9. Only focusing on distance ❌ Speed comes from how you train, not just how far. 10. Overthinking everything Second-guessing made running feel harder than it needed to be. 🚀 Want to improve your running without making the same mistakes? My structured training guides (5K → Marathon) are designed to take the guesswork out of it and help you see real progress. ⚡️clear weekly structure ⚡️every run explained (so you know why you’re doing it) ⚡️pacing, progression & race prep included ⚡️guidance on nutrition, strength & recovery ⚡️built to help you stay consistent and get faster No more guessing. No more overthinking. Just a plan that works. ⚡️multiple guide options (5K → Marathon) ⚡️choose a single plan or a full bundle ⚡️so you’re covered for every stage of your running ⚡️bundles from £14 Message me “guide” or check the link in my bio 🤍 Want something more personalised? I also offer 1:1 coaching tailored to you - message me “coaching” for more info :)

This is a Strava log from back in the day…perhaps the first time that I hit the track, 0 endurance, 0 technique…completed the run for the fun of it, more like a walk, right? . . . #fitness #running #fyp #jog #fitnessmotivation

How I knocked nearly 30 minutes off my 10k TIME👇 1. Consistency is Key: I stuck to a solid training plan with 3 easy runs, 1 threshold run, and 1 speed session every week. This balanced approach helped build my endurance and speed without burning out. I then increased the easy runs as time progressed to running 7 times a week🔥 2. Gradual Mileage Increase: I didn’t rush into high mileage. I built up my weekly mileage to over 100km over the entire year. Starting low (30km a week) and increasing gradually allowed my body to adapt and avoid over use injuries 📈📈 3. Smart Nutrition: Fueling my body with the right foods was crucial. I focused on a balanced diet rich in whole foods, ensuring I had the energy for both training and recovery. 🥗 Hydration was equally important and incorporating @puresport electrolytes has been a game changer in smart hydration and recovery 🧂🧂 4. Rest and Recovery: I made sure to listen to my body, taking rest days seriously and incorporating recovery techniques like stretching, foam rolling, and occasional sports massages (thanks to @sportsmassage_therapy_cymru ) . Rest is when the magic happens! 🪄 5. Mental Confidence: Believing in myself and my training was essential. On tough days, I reminded myself of my progress and stayed focused on my goals. Taking a step back occasionally and thinking of how much progress I had already made gave me a huge boost. 💪💪 6. Tracking Progress: Keeping a detailed log of my runs, noting distances, times, and how I felt, helped me see my progress and make necessary adjustments to my training plan. I mainly did this through @strava but any app works! 📝📝 Remember improvement doesn’t happen overnight. It’s all about consistency, patience, and believing in the process. If I can do it, so can you! 🏅💪 #run #runner #running #runnersofinstagram #goalsetting #race #active #fitness #runnerlife #runnersworld #MarathonTraining #LondonMarathon #marathon #5k #parkrun

5km tempo run - 19:13 min 🤗🔥 #manjeet_9034 #run #running #viralreels #viralvideos

My first 5km run as a beginner runner 💗

IMPROVE YOUR 5KM TIME WITH THIS RUNNING PLAN 🏃🏼‍♂️ 1) Interval Session Focus on improving your threshold by running faster for shorter periods. Session examples are: 12 x 400m with 60s rest (faster than target pace) 6 x 800m with 90s rest (slightly faster than target pace) 4 x 1000m with 120s rest (at target pace) 3 x 1600m with 150s rest (at target pace) 2) Tempo Run Tempo pace should be ‘comfortably difficult’ and just below your threshold pace. It will hurt but not enough to make you want to stop. Aim for distances between 6-10k at this pace and get comfortable with being uncomfortable. Session examples are: 6km Tempo 8km Tempo 10k Run (2k easy, 3k tempo x2) 3) Long Run This should be an EASY pace and is used to build your aerobic capacity. I’d recommend getting these done on the weekend where you have the most amount of time. Slowly increase the distance each week and remember - this is an easy pace and you should be able to maintain a conversation during this run. Session examples are: Anything longer than 5km and slowly build up the distance. Start at 6km and add 1-3km every week until you’re comfortably running 15-20km. #Running #fitness #motivation #growth #training

Come on a 8k run with me🔥 Day 17/46 training for a 10k PB🏅 Today’s session was a tempo speed run! I’m aiming to get a new 10km PB in a few weeks at the london 10k, a race i’ve been training hard for🏁 The sun was out, i was feeling my outfit & i smashed through the first few km’s FAST! Felt really good up until 6km & those last 2kms were pretty tough, i felt it in my chest😅 Finished 8km in 35m 36 seconds with an average pace of 4:29 p/km, still some fine tuning to do but overall happy with today’s performance🎯 Have you guys got any races coming up? I’d love to know👀 . . . Workout, motivation, gym, life advice, life motivation, get up, mindset, work hard, running, fitness, bodybuilding, exercise, grind, hustle, inspiration, self love, winning, self confidence, myself, runners, running, runners of instagram, runner community, running community, running tips . . . #runningmotivation #runnerlife #runnersofinstagram #gymmotivation #runningtips