Uploaded August 2026 | Updated September 2026, 1 hour ago
In this episode, Aubrey takes on one of the key sessions in his training as he works towards breaking 20 minutes for 5K for the very first time. Along the way, he shares his training plan, explains why speed work is so important, and shows you exactly how this session can help you become a faster runner.
You'll also get a first look at the HOKA Clifton PRO, plus practical advice on how to simulate race day in training and build confidence before your next race.
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What’s in this video?
00:00 - Do this to run a sub-20 5K
00:37 - The workout
01:25 - The goal
02:25 - The Hoka Clifton PRO
02:59 - Workout begins
03:14 - How this workout improves your running
03:52 - First rep reflections
04:24 - Aubrey’s training schedule
04:49 - End of set 1
05:57 - Why speed work is essential
06:41 - Why it’s important to simulate race day
08:39 - The final rep
09:44 - Workout recap
MUSIC licensed by Artlist and Epidemic Sound
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Thank you to our partners:
Wearables Partner: Garmin - garmin.com
Training Partner: Runna - Want to give Runna a try? Click below for a 2-week FREE trial: web.runna.com/redeem?code=TRC26
Nutrition Partner: Science in Sport (SiS) - scienceinsport.com
Treadmill Partner: Wahoo - uk.wahoofitness.com
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→ INSTAGRAM - instagram.com/runningchannel ←
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Read this far? Thanks! Please like this video, SUBSCRIBE and share us with your running friends. We would really appreciate it!
Check out our Editorial Policy here: therunningchannel.com/editorial-policy
In this episode, Aubrey takes on one of the key sessions in his training as he works towards breaking 20 minutes for 5K for the very first time. Along the way, he shares his training plan, explains why speed work is so important, and shows you exactly how this session can help you become a faster runner.
You'll also get a first look at the HOKA Clifton PRO, plus practical advice on how to simulate race day in training and build confidence before your next race.
If you love The Running Channel, why not check out our other channels, filled with more content which we think you’ll love:
* TRC Gear: Your one-stop shop for all things gear and tech: youtube.com/@TRCGear/?sub_confirmation=1
* TRC Podcast: The world’s biggest running podcast: youtube.com/@therunningchannelpodcast/?sub_confirmation=1
* TRC Club: The social media app designed especially for runners: therunningchannelclub.com/join-us
What’s in this video?
00:00 - Do this to run a sub-20 5K
00:37 - The workout
01:25 - The goal
02:25 - The Hoka Clifton PRO
02:59 - Workout begins
03:14 - How this workout improves your running
03:52 - First rep reflections
04:24 - Aubrey’s training schedule
04:49 - End of set 1
05:57 - Why speed work is essential
06:41 - Why it’s important to simulate race day
08:39 - The final rep
09:44 - Workout recap
MUSIC licensed by Artlist and Epidemic Sound
--------------------
Thank you to our partners:
Wearables Partner: Garmin - garmin.com
Training Partner: Runna - Want to give Runna a try? Click below for a 2-week FREE trial: web.runna.com/redeem?code=TRC26
Nutrition Partner: Science in Sport (SiS) - scienceinsport.com
Treadmill Partner: Wahoo - uk.wahoofitness.com
--------------------
Follow us on socials:
→ INSTAGRAM - instagram.com/runningchannel ←
→ TRC GEAR INSTAGRAM - instagram.com/trcgear
→ FACEBOOK - facebook.com/OfficialRunningChannel ←
→ STRAVA - strava.com/clubs/runningchannel ←
Or get in touch with us by sending an email to hello@therunningchannel.com
Read this far? Thanks! Please like this video, SUBSCRIBE and share us with your running friends. We would really appreciate it!
Check out our Editorial Policy here: therunningchannel.com/editorial-policy
