Category Archives for "Training Methods"

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 Blast Past Your Training Plateaus

We all have training plateaus, they are just a part of making progress. So, the question becomes how do you blast past your training plateaus so you can achieve that next level?

What Really Is A Training Plateau Anyway?

A plateau is a leveling off point or a sticking point where progress has been halted or dramatically slowed.

What Causes A Training Plateau?

There are several possible causes that we will cover below.

  1. Over Training: Over training usually means to much volume. If you take weight training as an example: One set taken to complete momentary muscular failure can have a far greater effect on muscular hypertrophy than 10 sets at a medium intensity.

There is an old saying in the gyms that goes like this: “You can train long or you can train hard”. “But, you can’t train long and hard.”

In fact the ten sets will more than likely be too much and will constitute over training.

Then you have to look at training frequency. How often are you training.

Your body including your muscles, central nervous system and more need time to recover from your brutal workout you put them through. If you really trained to momentary muscular failure on every work set (sets after warm up), then you’re going to need a week or so to recover.

You need to realize that when you stop being sore from your workout that just means you’ve cleaned and or buffered all the lactic acid. You still need time to grow new lean tissue so that you’ll be bigger and stronger next time.

For serious drug free weight training shoot for training each body part once per week. You can adjust that up or down after you’ve done that for 3 months and have some real progress to judge from.

Just don’t be surprised if you actually need MORE time off to recover instead of less.

If you’re running or cycling then you would do your best ever run time once per week for short or middle distance running. Yes, you go out and set a new personal best time every single week.

Then you give your body plenty of time to recover and add new lean tissue.

If you’re a long distance runner you do the same thing but you may need more recovery time.

The logic is simple: if you want to get better at your activity, then you should get better at your activity each and every training session.

By training in this manner you’ll limit over training and maximize stimulus, recovery and growth.

  1. Inadequate Nutrition: You absolutely must eat properly for your sport.

You need to get the bulk of your calories from real whole foods. If you think that sports drinks, protein or carb bars are a great source of calories you’re going to have a seriously hard time exceeding your goals.

You need real foods, from the earth, that are not man made to build your natural body.

Do the needed research to ensure that you’re eating properly for your sport and eat the bulk of your calories from real whole foods.

Yes, you can use some supplements. But, they should not make up the bulk of your diet.

  1. Under Training: This won’t likely apply to you because you’re reading on a site called Insane Fitness USA, not Wimps R Us.

To avoid under training you simply have to ensure you’re providing enough stimulus to cause your body to change and adapt to your training.

  1. Lack Of Rest: This really means you’re not getting enough sleep. You need to get your full 8 hours per night of sleep if you really want to make improvements.

This is one you already know, so there’s no sense harping on it. Just be sure to get enough sleep.

To Blast Past Your Training Plateaus

To blast right past them, follow what we discussed above and you’ll be back to making gains in no time.