Sub 16 minutes in a 5k is one of the hardest barriers I have faced in my 18 years of running. To get under 16 minutes in a 5k, it takes lots of consistent mileage, specific speedwork, and a bit of running experience & mental maturity. Be patient with yourself!

01:00 Consistent Mileage
03:13 Specific Speedwork
04:57 Mental Maturity and Running Experience
06:25 RECAP

Be sure to watch until the end!

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Doubt your doubts.
Be kind.


"I had a long-time running friend ask me “What made the biggest difference in your improvement?

This was a great question because when I got thinking about it, there were a few things that jumped out to me.

Now let me preface this by saying these things are NOT, I repeat, NOT the only things you need to do to break 16. These are 3 things that stood out to me on my journey to this point. But, if you take these points to heart, you can break ANY time barrier you are looking to smash through.

Consistent mileage — I’ve never been a super high mileage guy; when everything shut down a year ago, I took some time off completely from running and started up again in May. I wanted to make sure I could look back on that time of being home and know I spent it with my wife and kids because I was likely never going to get another chance like this. So I took a good 5 or so weeks off.

I gradually built back up and I’ve been running 40-60 mpw since October, so about 7 months. And to be honest, this was probably the most consistent flow of mileage I’ve ever had.

I’ve lived in places where the winter is brutal and it suddenly becomes the off-season. I’ve also survived 5 years of college life and another 3 1/2 years of chiropractic school where my schedule was all over the place. I also became a dad 5 years ago so I quickly had to learn how to manage to be a dad with all my other responsibilities.

I’ve always felt like I had the knowledge and the drive and skills to get there but the consistency was that Achilles heel

Specific speedwork — After my marathon TT in December, I shifted gears and focused 100% on the 5k and 5k specific speed work. One of my favorite workouts has been the 1-4-1 (1 mile/4x4/1 mile)

Mental maturity & running experience — I’ve been running for 18 years and what I have been doing now as far as speed work goes isn’t much different than what I’ve done in the past. The main difference is I have been embracing it exclusively. For years I viewed the 5k as just a distance I could hop in any time. It wasn’t until I really went all in and focused just on that distance, did the times start coming down.


How to Run a SUB 16 MINUTE 5k | Lessons, Training Strategies, and Mindset
How to run a sub 16 min 5k
How to break 16 minutes in a 5k

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