📞 Book a free 15-minute Performance Call to learn how I help runners PB: 
http://coaching.allin.run/call

00:00 Intro
00:23 Personal Run Coaching
00:35 Long Intervals
00:59 25 minutes to 20 minutes for 5K
01:27 Interval Training - Short Reps
02:49 Speed Endurance
03:24 5x4 minutes
04:21 2x10minutes
05:34 Mid-Week Intervals
06:08 Do This!
06:38 Lactate Threshold
07:29 Pace The Session
08:39 Aerobic Engine
09:11 Sub-20 5K

▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
🚨If this video helped you, share it with a friend so they may benefit as well :)
▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬

Don’t forget to like, comment, and subscribe for more running tips and training strategies!

📺 Watch some of my top videos:
• How My Marathon Training Evolved: From 4:25 to 2:21
https://youtu.be/OemkRpSdDhg?si=l95kOVFIGtxCSgNl
• Unlock Your Potential: The 20-Minute Running Revolution!
https://youtu.be/GiKfLLUU2Fo?si=gU8ZR0g5sMaORZmp
• My Marathon Journey from 3:25 to 2:37 in 11 Months
https://youtu.be/FWBiOVw983g?si=va8nHGUtP3z0941C

Why You Struggle With Longer Intervals (And How to Fix It Fast!)

Are longer intervals a struggle for you? In this video, we'll explore why that happens and provide you with quick solutions to fix it! Improve your performance today.

If you're training for a sub-20 5K, but longer intervals like 5 or 10 minutes leave you gasping, this video breaks down exactly what's going wrong—and how to fix it.

You’ll learn how to identify whether it’s your lactate threshold, VO2 max, or speed endurance holding you back—and how to train smarter, not just harder.

Whether you're running 1-minute intervals with ease but falling apart in the 5-minute reps—or you're close to that 20-minute 5K barrier—this guide will help you target your weakness, rebuild your aerobic engine, and train with purpose.

In This Video, You'll Learn:
1. Why longer intervals are harder (and what that says about your fitness)
2. How to tell if lactate threshold is your limiting factor
3. The VO2 max trap: why short intervals feel fine
4. How to build speed endurance without burnout
5. Workouts that bridge the gap from short reps to full 5K race pace

Key Topics Covered:
• Sub-20 5K Strategy
• Longer Interval Struggles
• How to Train Threshold Effectively
• Building Speed Endurance
• VO2 Max vs Lactate Threshold
• Real Field Test You Can Try
• How to Run Faster Without Adding More Miles

#Sub20 5K #RunFaster #RunningPerformance #IntervalTraining #SpeedEndurance #5KTraining #VO2Max #LactateThreshold #RunningTips #MarathonTraining 

Music track: Back in Time by Aylex
Source: https://freetouse.com/music
Royalty Free Background Music