5K In Under 21 Minutes 30 Seconds – How I Smashed My Personal Best 5K Time And You Can Too
If you’re ready to beat your current 5K time of more than 21 minutes 30 seconds, you’re in the right place, & I’m going to share the exact conditioning and strategy I used to do it.
Conditioning To Run a 5K In Under 21 Minutes 30 Seconds
I’m very excited about the fact that I just broke my personal best treadmill 5K run of 21 minutes 40 seconds. I have been wanting to break my personal best for several months, but I just wasn’t getting there with the strategy I was using.
The good thing is I was conditioning myself to beat it all the time I was trying, and I hope my experience helps you.
For starters, if you run 8.5 mph for the whole 5K you’re going to beat a time of 22 minutes.
For conditioning, I recommend getting used to running your 5K in under 22 minutes several times, so you feel confident doing it anytime.
I also found that running 8.5 mph for the whole distance works, but I like to break it up a little and I think this could be helpful for you.
Try running 8 to 9 laps (2 to 2.25 miles) at 8.5 mph, then take a break for a lap or less at 7 miles per hour.
Wait until you feel a little drop in the pain you’ve been feeling at 8.5 mph, then jump back up to 9 miles per hour for a couple of laps before finishing most of the last lap at 8.5, and then jumping up to a sprint of around 10 mph to finish.
You can obviously play around a little with the last mile to 1.25 miles, the key being to make sure you are still consistently finishing in under 22 minutes.
This conditioning will give you the confidence to make the leap to a 5K in under 21 minute 30 seconds.
The Exact Strategy I Used To Smash My Personal Record And Run A 21 Minute 9 Second 5K
1st, I decided, no matter how painful it was, I was going to smash my 21 minute 40 second 5K time on my next run.
I was committed, and you should commit as well.
I decided I was going to run at 9 miles per hour the whole way if I could, knowing that would smash my record, but I was for sure going to do it long enough to KNOW I could beat my personal best time.
The 1st quarter mile at 9 mph was difficult, but I’m happy to let you know, it got easier after that, and I maintained that speed for almost 2 miles.
I knew that was plenty good to beat my current best, as long as I maintained 8.5 miles per hour the rest of the way.
From there I ran up to 2.75 miles at 8.5 mph; Then I jumped back up to 9 miles per hour up to the 3 mile mark; Then finished off with a sprint for the last .11 miles.
It was surprisingly easy to sprint the last .11 miles, knowing I was going to smash my previous personal best, and I think you’ll feel the same when you’re committed to it.
So that’s how I did it. I hope this helps you to smash your time of 21 minutes 30 seconds or longer 5K time. Now that you know my strategy, maybe you can run just a little longer at 9 mph and finish in under 21 minutes.
Thanks for reading about how to run a 5K in under 21 minutes 30 seconds at Things Very Good. I’m honored to have you here.
Orgain Protein Powder Vs Now Organic Pea Protein Vs Root2 Organic Hemp Protein
Are you looking for the the best vegan protein powder money can buy?
Right here, on this page, we’ve compared 3 of the top Plant Based Vegan Protein Powders to help you decide which protein powder is best for you.
We’ve covered the important things you want to know about each protein powder:
Which protein powder tastes best?
Which one gives you the most protein for your money?
The protein powder with the highest amount of BCAAs (branched chain amino acids).
Which plant protein might be best for weight loss and why?
Which vegan protein powder might be the best for muscle gains and why?
Things Very Good has tasted all 3 protein powders and you can see the reaction in the video on this page.
Vegan Protein Powder Taste Test Winner
For most people, the clear winner for taste is going to have to go to the Orgain protein powder. It’s texture is creamy and the taste is sweet.
If you prefer tasty to natural, you’ll definitely want to go for the Orgain based on taste alone.
NOW Organic Pea Protein Powder doesn’t have a strong taste, but it’s a little beany tasting. I personally don’t mind the taste, but I tend to not mind anything I think is good for me.
Overall NOW’s pea protein is pretty mild tasting and it’s also pretty plain; A little organic stevia and vanilla extract could make it taste pretty good.
Root2’s Hemp Protein Powder is a different story; You’ll most likely like it or hate it.
I think it has a very natural hempy taste, and it also tastes healthy and good to me. That being said, it’s going to be an acquired taste for some people.
Which Plant Based Protein Powder Gives You The Most Protein For Your Money?
NOW’s Organic Pea Protein Powder is the clear winner here. It’s got 34 servings at 15 grams of protein per serving, and the price is great. That’s 510 grams of plant protein per 1.5 pound bottle.
Orgain Protein Powder comes in 2nd based on the amount of protein it has and the amount of servings. It’s got 20 servings at 21 grams protein per serving for a total of 420 grams per 2.03 pound bottle.
Root2’s Organic Hemp Protein has 11 grams of protein per serving and 15 servings, for a total of 165 grams of protein per 1 pound bottle.
Even though Root2 Hemp Protein doesn’t give you quite as much protein for your money, it comes pretty close to the Orgain based on the price.
If you were to have 3 bottle of the Root2’s hemp protein you’d have a little more protein than you’d have from 1 bottle of Orgain, and the price would be comparable.
Which Of These Vegan Friendly Protein Powders Has The Most BCAAs?
Serving to serving Orgain and NOW Pea Protein Powder are very close when it comes to the amount of Leucine, Isoleucine and Valine they contain, but…
The Pea Protein has more BCAAs in a container, so you could consider the Pea Protein the winner.
Root2 Organic Hemp Protein Powder has less BCAAs than both Orgain and NOW’s pea protein, but it’s cost would make it pretty close to the value for BCAAs in Orgain, if you were willing to take more of it.
Is Orgain, Now Organic Pea Protein Or Root2 Hemp Protein Powder Better For Weight Loss?
Generally the more protein per serving, and more specifically the more BCAAs per serving, the better for weight loss, based upon 1 reason.
Protein calories in general are more satiating than calories coming from fat or carbohydrates.
Based on this fact, the protein powder containing the most protein per serving should be the winner, making it Orgain.
The above being stated, there’s more protein in a bottle of NOW’s pea protein, so if you have a larger serving of it, it might be the winner in terms of satiation, and as a result, possibly be the best for weight loss.
If you’re looking at the weight loss value from this point of view, Orgain and Root2 Hemp Protein aren’t 2 far off from each other.
The OTHER Weight Loss Ingredient In Hemp Protein Powder
Hemp protein powder does have a higher amount of Arginine than NOW Pea Protein and Orgain Protein Powder.
There has been some research showing that Arginine could be good for loosing fat and retaining lean muscle mass. That being said, Hemp Protein Powder contains more arginine than both Pea Protein and Orgain Protein Powder.
Which Of The Plant Proteins Is the Best For Muscle Gains?
When it comes to muscle gains the 1st thing to remember is it’s about having enough protein, no matter what the source; It could be from a good protein powder or from food.
That being said, BCAAs have been shown to help with gaining muscle, and of the 3 protein powders we’ve reviewed here Orgain has the highest amount of BCAAs per serving.
Again, you could look at how much BCAAs your getting for your money, and make an argument that the the hemp or pea protein powders we’ve reviewed here might be better for building muscle.
One great thing you might want to know is there has been a study comparing participants taking whey protein, pea protein, and a placebo; The subjects taking the pea protein gained the same amount of muscle thickness as those taking whey protein.
The placebo group didn’t experience any gains in muscle thickness. The take away is plant based protein does help you to gain muscle mass in conjunction with resistance training.
So What’s The Best Vegan Protein Powder Of The 3?
The best protein powder is the one you’re going to take, 1st of all.
If you know you’ll only consume it if it tastes good, and your idea of tasting good is something that’s got some added flavor, Orgain might be the best protein powder for you.
You’ll be happy to know, all 3 of these protein powders passed the Things Very Good test for quality of ingredients.
I’d recommend trying them all out and sticking with the one that you like best; or maybe changing them up from time to time.
That’s what I’m going to do.
Based upon purity of ingredients and cost, I really like NOW’s Organic Pea Protein and ROOT2’s Organic Hemp Protein Powder.
You’re only paying for the protein with these 2 products because that’s the only ingredient they contain.