Category Archives for "Endurance"

How To Run Your First Sub 20 Minute 5K

It’s asked all over the net on sites, on forums and by many in the insane fitness USA crew. How do I run a sub 20 minute 5k?

The answer to that is surprisingly easy. So, we’ll break it down below. But first we have to get that disclaimer out of the way.

Disclaimer: We are not dispensing medical advice. Please seek the advice of counsel of your nutritionally educated health care practitioner prior to any exercise or dietary changes.

Before we get started into how to run a sub 20 minute 5k we need to cover who can run one.

Can anyone do this?

The answer is most people between the ages of 18 and 50 that have no medical conditions or serious injuries, are not overweight and are not cautioned by their doctor to avoid strenuous activity should be able to work their way up to running a 5K in under 20 minutes.

Now Let’s Talk About The Secret

The secret to running any race above a 40 yard dash or so is pace.

You need to find your 1000 meter pace and get that to under 4 minutes. Then you simply hold that pace over the 5 1,000 meter sections.

Here are the things to consider:

  1. You don’t want to start your first 1,000 meters to fast. A lot of people say that they do great at first and then run out of gas at the end.

This is typical of people who start to fast. Remember, the secret to running is your pace.

  1. Your last half of the 5K should be faster than the first half. If you’re running right at 4 minutes per 1K then pick up the pace just a bit so that you’re running at 3:55 or less for the last half.
  2. Your last 1K should be faster than any of your other 1K sections. You should always focus on finishing strong.

Follow the above tips and it will really help you.

How To Run A Sub 20 Minute 5 Kilometer Race Or Distance

We will cover 2 ways to do it. One with and one without electronics.

We are here to tell you that a small investment in a piece of electronics will help you immeasurably. We’ll cover that below. But, you can do it without any gadgets, however, it’s just so much easier with them.

Method 1 – No Electronics:

Here you’ll need a watch with a great second hand or a friend with a stopwatch who’s willing to come out and time you.

This is very easy to do.

You simply go to an Olympic track. The inner track will be 400 meters long. Because it’s 400 meters long you’ll need to run it 12.5 times around to equal 5,000 meters or 5K.

When you divide 20 minutes by 12.5 you get 1.6 minutes or 1 minute and 36 seconds. This means that you must run each lap (once around the track) in less than 1:36.

You can use a watch with a second hand, a digital watch with really big numbers so it’s easy to see or have a friend time you.

That’s it. There is really nothing else to it but to do it.

As soon as you can run once under your time then work until you can run two laps, then three and pretty soon you’ll be at 12.5.

Method 2 – With Electronics:

Here we are going to recommend 3 different Garmin watches. The reason we recommend these three is that they have really big numbers so to can see them when you’re running without any effort. The ones with tiny numbers are a pain.

Here are the three we recommend, click their links to go see them: The Garmin 920 is one of the better watches out there. Yes, they have a newer model. But it doesn’t have some of the features we will talk about below. Plus, being a couple years old it’s a lot less cost than the newest model.

The Garmin 910 is just a small step down from the Garmin 920 and will work just fine.

Then, if you want to get a decent Garmin but save a bit of money then the Garmin 310 is the way to go.

With any of the Garmin’s above you simply set it to beep at you every 1,000 meters and you look to see your time.

This way you don’t have to worry about having friends time you on every run or having to count each time you lap the track.

You can just get into your stride and forget about everything else.

Be sure you’re running each 1K in under 4 minutes. Take care that you’re running smoothly, pace yourself and in no time you’ll be running 5K in under 20 minutes.

It’s ok if you can only do 1K under 4 minutes and the others take longer. Pretty soon you’ll be running 2 – 1K’s under 4 minutes each and then soon 3 of them, then 4 of them and then finally 5 of them.

So, to make it easy on yourself go have a look at the 3 Garmin’s and decide which is best for you. Here they are Garmin 920Garmin 910Garmin 310

You’ll be happy that you did.



How To Run A 300 Meter Race With Usain Bolt Like Speed

People ask us and we see people asking on all the forums around the net, how do I run with Usain Bolt like speed?

You may not like the answer because this will literally be one of the hardest things you’ve ever done, but this will get you to your genetic potential faster than any other training method that we’ve ever seen and cumulatively we have over 50 years of training experience.

We need a super disclaimer on this one because this is only for the true hardcore insane fitness crew. If you really are one, you already know it and we don’t have to tell you.

If you doubt that you are, you may not want to read the rest of this page as this is only for the people who love hardcore challenges.

Disclaimer: Do NOT make this or any exercise changes to your life without first consulting your exercise educated health care practitioner. What you are about to read is not for everyone. If you even think you might have the slightest challenge anywhere on your body don’t do this. You will need to be in above average shape to even attempt this just once.


You have a genetic potential that you cannot exceed without drugs, surgeries or other interventions. We not only don’t recommend drugs, surgeries or other interventions we are adamantly saying stay away from them at all costs.

They won’t help you in the long run and may kill you.

Please understand, you may or may not have the genetic potential to run as fast as Mr. Bolt. In fact the odds are that you don’t because Usain is a freak of nature. So, the chances are you won’t beat his times.

However, the program outlined below will take you to the upper limits of your genetic potential faster than you had ever dreamed possible.

The Program

The simplicity here is mind boggling.

The mental toughness you’ll need to actually perform this is equally mind boggling to the masses. If you saw our article How To Handle Family And Friends Who Think Your Training Is Crazy  then you already know everyone thinks you’re nuts for the way you train.

Well, they are going to think you just took crazy to a whole new level after you start doing this.

To Start With

To start this conversation I’d like to ask you a question.

Can you become the world’s fastest runner by running slow? Or could you become the world’s strongest man or woman by lifting light weights?

The answer is NO.

To become the world’s strongest you have to lift the heaviest weights. Or, to become the world’s fastest you have to run faster than anyone else even believes is possible.

Here is the law of training: As you train, so shall you become.

If you train with light weights you’ll be good at lifting light weights. If you train running slowly you’ll be good at running slowly.

To run fast you must train running fast as well.

This should be 100% logical. If it’s not, then you need to think about this a little more because this really is the way it works.

How To Train To Run Really, Really Fast.

  1. Pick your distance. It should be a distance that is practical. Let’s say you decide on the 300 meter race. If you prefer the 200 or 100 meter the training is the same.

But, for this article we will use the 300 meter race.

  1. Warm up with some light jogging and then a 40 meter sprint at 70% of your top speed. Then walk that off for a few minutes until you feel you’re beyond ready.
  2. Massage your leg muscles a bit to really make sure they are ready to perform.

Now Comes The Training

You go to your starting point for the 300 meter run (as we said, you can do 200 or 100 meters if you prefer).

You have someone there to time you.

They say go.

You sprint as fast as you can for as long as you can. Then you keep running. walking or crawling as fast as you possibly can until you complete the 300 meters.

In your mind your goal is to sprint the full 300 meters like you were sprinting a 40 yard dash.

You keep up that 40 yard dash pace for as long as you can. Then you keep running as fast as you can for the rest of the distance. If you fall down you crawl, if your arms break from crawling you pull yourself with your chin. If your jaw breaks you use your eyeball as a suction cup to pull yourself over the finish line.

The thing is you finish the 300 meters.

You then find a grassy area to throw up or lay down in until you can walk again.

Yes, the broken arms, legs and using your eye socket aren’t advised. That was said so that you’ll understand the mentality you need to do this.

You run that distance starting at a sprint and finishing the distance as fast as you can.

Then you go home, eat, sleep and recover.

7 Days Later

Within 7 days you should be recovered from that run.

Now you go do that exact same thing again.

This time however you’re going to find that you can run much farther before you stop sprinting and your total time will dramatically improve.

You then go home, rest eat and recover.

You do this once every 7 days. If you’re not recovered then go once every 10 days or 14 days as need be.

DO NOT train like this more often than every 7 days. You might think you’re recovered, but you’re not.

You continue this training until you’re sprinting the entire 300 meters.

You might think it’s impossible. But that’s what they said about the 4 minute mile until Carl Lewis shattered that myth too.

If you want to run fast, you must train running fast.

If you want to run insanely fast, you must train running insanely fast.

Remember the law of training: As you train, so shall you become.

One last word. Don’t do this if you’re not in good shape already and follow the disclaimer.


How To Eat For Maximum Endurance Gains

When you’re looking to eat to maximize your endurance gains you just can’t eat like regular people.

We are sure that you already know that; if you want to achieve something above the ordinary, then you have to eat, sleep, act and most importantly think above the ordinary.

Eating for maximum endurance gains is a very different thing than the masses do. You can’t eat unconsciously. You’ll have to eat with a purpose in mind

Disclaimer: We are not dispensing medical advice. Please seek the advice of counsel of your nutritionally educated health care practitioner prior to any exercise or dietary changes.

First Things First

One of the rules you’ll need to put into place is that you really must eat whole natural foods.

Sure you can get ok results in the short term eating fast food, soda, candy, packaged foods and the like. But, any serious long term results are going to have to have whole natural foods as their base.

A couple of examples that will illustrate the differences between whole foods and garbage are:

  1. Don’t eat a fast food burger and fries where the burger may not even be real meat, the bun is less nutritious that cardboard and the fries were cooked in grease loaded with antibiotics.

Instead have a hamburger patty at home with a bowl of oatmeal.

  1. Don’t eat a bowl of sugar blast off breakfast junk in a bowl covered with coagulated moo juice.

Do eat a bowl of muesli with the milk substituted with a whey shake poured over it.

  1. Don’t eat fast food or a TV dinner.

Instead have a piece of real chicken, a salad and a baked yam.

The above are just a few examples that you can use. If you don’t like a particular food we mentioned then don’t eat it. Substitute that food for a whole natural food that you do like instead.


How Much To Eat

To do this properly we will have to break this down into two sections.

How To Determine exactly How Many Calories You Need

To get the proper amount of calories as an endurance athlete you need to eat for a week without gaining or losing any weight while performing your normal training protocols.

If you’re losing weight, eat a little more until you’re not. If you’re gaining weight eat a little less until you’re not.

The reason no one can tell you the exact amount of calories that you need is that your training, duration, intensity, sleep, metabolism and more are different that other people’s. You’re not some cookie cutter, fit into a box, one size fits all type of a person. You have to set the food quantity you require. No one else can do that for you.

So, just monitor everything you eat for a week and you should be good to go. If you need two weeks to get it down then take two weeks. It’s not a timed event, so no worries here.

What Macro Nutrient Profile Will Be Best

Macro nutrients are your protein, fats and carbohydrates (carbs). In contrast micro nutrients are your vitamins, minerals and other nutrients you need in very small quantities.

The macro nutrient profile to stick with for at least a week to see how you do with it is; 60/20/20.

That is to say that your total calories should come from 60% carbohydrates, 20% from protein and 20% from the fats naturally found in your foods.

This will supply sufficient energy to fuel your training while providing for your muscles, organs and other tissues.

Ultra Distance

If you’re an ultra distance runner, cyclist or other sport participant then you may wish to adjust your macros just a bit. The reason is, training for 100 mile runs is different than even an insane trainer would be training for.

Here you should start with and adjust a macro nutrient ratio of 80/10/10.

That’s 80% carbohydrates, 10% from protein and 10% from the fats naturally found in your foods.

The reason is you’re not looking to carry much muscle. You’re looking at how to be as light as possible to carry less weight on those long runs or rides. You need more fuel to burn during training and nothing is cleaner burning that carbohydrates.

Give these a go depending upon your needs. You’ll find that they are pretty close. You may need to adjust them just a little to best fit your requirements, but, that’s pretty easy to do.

As an example: if you’re doing 60/20/20 and find you don’t have enough energy just switch it to 70/20/10 or 70% carbohydrates, 20% from protein and 10% from the fats naturally found in your foods.

This should give you that extra fuel ratio boost that you need and rocket you towards success.


If you’re interested in eating for maximum muscle gains please see our article called: How To Eat For Maximum Muscle Gains