I ran (without walking) my first 5k (3miles) at the track yesterday this is the first time ever for me. My time was 42 minutes. This is my personal best... so far. I finished strong and today my muscles ache, but my knees are feeling great. I could not imagine running at my fastest for the entire length! At least not yet. Thanks, Mark for the videos.
You have been HUGE INSPIRATION to me Mark, started watching your videos two years ago, took up running with my dog, Way out of shape, I couldn't run 5k. Two years on my PB is 27.36 thank you !
Starting running parkruns in Texas a month ago. They asked me how I heard about them . . . Mark on yt of course. Appreciate your motivation and your stories. Keep them coming.
Did my first ever half marathon yesterday at Royal Parks - I signed up off the back of your videos, Mark, and your regular recommendation to 'test yourself against others'. It was a great experience (if a bit too hot!); you're making a big difference to peoples health and wellbeing with your channel, keep up the good work. 👍
@@Nini-pw4uf 200 meter/400 meter/800 meter and 1 k repeats are pretty common for 5 k runners. Yes, you need to throw in some threshold training and just regular low-heart rate easy runs to develop a strong aerobic base but if you want a really fast 5 k you need to do intervals, lots of them, there's no way around it.
I took up running July 2023, aged 36 and never having run before. I did have some physical fitness as I skate and cycle a bit but to put it more into context I was so physically weak and unwell from anorexia at the beginning of 2023 that I couldn’t sit up for more than 5 minutes at a time. In September 2023 I did my first park run and got 29 minutes something. First park run of 2024 I got a PB of 25:18. From bed bound to nearly hitting 25 minute 5k in less than a year, I’m ok with that!
Mark your channel was one of the first I found when trying to get started on my fitness journey and your journey hit home for me. Finished my first park run this weekend as a benchmark at 32:03. Excited to keep watching your channel and those times tumble in the coming months and years.
I could run that time, too, with those fancy new shoes. Questionable whether I'd be at the half-way mark, but still. Add the top female's time and I'd be breathing down their necks!
'5 easy things I did to become fitter than average' has to be the most reliable thing I've seen on UA-cam. This man a great inspiration, a bit late to the party but glad to be part of this community now
I'm new to this channel. I've been looking on UA-cam for fitness advice and information for a while, but instantly have taken a liking to you. A fellow Bracknellite and heading towards 40 it can be difficult to connect with 20 somethings talking about 'shreds' and 'gains bro'. I'm just restarting my goals and will be using your back catalogue for lots of reference. I shall become above average
I didn't used to run track in High School, I'm a very very average runner and I believe you that this is a sprint for most people. I'm 99% sure I wouldn't manage one 200m in 33 seconds. I ran a 8:45m/mile in a half marathon once and that was insane. And congratulations on the new world record!
As so many others commenting - I have been running or training in some form every day with my partner for the last 3 months, having never believed I could run. I'm 27yo, never very fat, certainly never skinny, just a bit floppy. Ran our first parkrun in Hillsborough last Saturday and managed a 26:43 (albeit with a 198bpm spike according to fitbit lol) - started at the back and had to stop to tie a lace, total noob! Can just about do a 25min 5k on the treadmill, so hoping to break 26min at the park in the next few weeks and then set the chase for a parkrun 25min by the end of the year. I have been watching your videos for years at this point. Easily my running inspiration. Thanks for the content, advice and laughs so far!
college runner here! i use dragonflies for my track 5ks and find that having some supportive running socks helps quite a bit!! might try my track 10ks in them this year and see how it goes😭 also congrats on the very official record😎
Most people cannot run 200m in 33 seconds. Before moving into my mum's basement, I once ran in a team relay 20 x 5km race with 3 other blokes, one who was an ex-Olympic games runner. We had to run around a 5km lake 5 times and we weren't slouches and did 17 to 18 minute circuits; meanwhile he did around 14 minutes for each of his sprints. His speed and endurance were scary.
you are not wearing socks? Did my PB on a half marathon today (1:35:33); was thinking about you suffering in many videos and then said to myself that giving up/walking is no option. thanks for that inspiration!
Nicely done! Welcome to the club - enjoy the Achilles tendonitis! It took me best part of 18 months to train my legs for sprint spikes. M65 here we come, baby!
I was watching it live and because I'm Australian, I had a separate tab open with the Miles pace to KMs pace conversion table, and at some point when they said his last mile time, I looked at my table and it didn't even GO down that far. 🤣
It’s really great to put events like this into perspective and target paces. I’ve been guilty of setting myself target finish times without being able to run a 1km at the required pace let alone 5 consecutive km’s. You can’t run a 30min park run if you can’t run a 6min km yet. You can’t run a 25min park run until you can run a 5min km.
I learned the interval technique from rowing/2k prep - 10x1 minute, with pace being 5 seconds/500m ahead of your target 2k training pace. A few years ago I used a similar technique to get my parkrun down to 24 minutes (never thought I'd get under 30 minutes). It really does work very, very well. Need to start doing it again, and think you've given me the virtual push needed, ta!
Back when I did a lot of running I had a period when I did sessions similar to this once every 2-3 weeks if I remember correctly. I think I didn't run quite as close to all out as you did, but I also think I didn't rest quite as long. If I remember correctly I did like 20x200m (which is 4k) or 15x400m (which is 6k). Those intervals were absolutely amazing for making running at lactate threshold tempo the following weeks feel much easier. I think the biggest gain from these are running efficiency (probably by forcing the body to improve the technique in order to be able to run fast). EDIT: I think I did my 200k intervals at a pace that was around my 3k pace (as in all out competition pace) while you were doing yours at 400m pace. So I guess your intervals probably are even more effective. But probably you'd have to wait quite a while until you do it again. At least if you're trying to maximize the number of kilometers ran per week (which is what I did).
My LR for 5Km is 25'16". I don't know what my 100 m record is. I didn't try it. The idea somebody does 5k at speed I need a bike to achieve and maintain for more then 10" is mind blowing. In my opinion you use a lot more energy doing this cause you have to start every 200 m form 0 speed. For me it is easier to maintain speed, then to start and then stop and start again. When I did Jeff Galloways training this was the hardest part- to get used to starting slow cause every start took so much out of me.
I love your videos Mark. I am a regular runner and you give great advice and make it hilarious. Once or twice I have had to stop the videos to finish laughing. Great channel - thanks!
It's the same in rowing. I'm now at a level where I can hold 1:35/500m sustained, dipping into low 1.20s flat out - which is far far faster than Mr or Mrs Average could do, and well above even pretty fit people who don't row. Then occasionally you'll see people who are warming up at what I consider my race pace 😐
Yeah, the elites are just on a different level. 20 years ago I was a college rower, probably about the same ability that you have now (at least on an ergo). Could pull sub-1:20 for a quick sprint, and somewhere in the 1:30s sustained. Then I look at what the elite rowers do, and yeah nah never mind... (reckon I could probably still dip under 1:20, but forget about sustaining any reasonable split these days)
I've once run 15x200m in 34 seconds but with only 1 min of rest. I couldn't have run one more. These are brutal and leave you feeling sore for days onwards. My 5K PR is similar to yours in 18:22.
My 5k PB is slightly slower (18:29) but I got given 10x 800m in 2:50, then the coach dropped an 11th on me once I'd put everything into #10 with a 2:36 😂. Had 4x 1 mile with 2-3 mins recovery last week.
20:36 parkrun this last weekend at 1200m altitude. I’m thinking the only way to get below 20min is at sea level. Any faster than that I would have to fall down a mine shaft.
Excellent video. My legs feel bouncy... That's cramp. Reminds me of the time I was in a videocall with colleagues from Vancouver and I disappeared under the table with cramps in both legs. 😂
im always amazed how fast you can run. its impressive. can you calculate the kinetic energy that you would produce if hitting a wall? should be quite a lot!
This is called the Ross Barkley 5k. He once posted a 16min 5k or somthing similar. Turns out he was doing what you did 😂, was a trend for a while. Remember one guy did it on a 200m big down hill and repeated to beat the world record 🎉
The concept of breaking it down into the longest interval that you can maintain that speed for it such an underrated one. I'm training my son to run a 25 minute park run (his request!), and at the moment and he can only sustain 5 minute Ks for 90 seconds but I keep telling him that if we keep doing it that'll increase to 5 minutes pretty quickly and then it'd just a matter of running 1km reps at that speed, 200m reps at 4 minute speed, and 25 minute runs at whatever speed to practice the endurance.
It's honestly something I'd not considered until watching this video. Currently I'm topping out at 23mins for parkrun (literally 6+ at this milestone) as everything sub 4:30/km pace eludes me. But I now wonder if I could manage it in five intervals glued together.
@@Dekedence Try it - I do 3 types of runs to get fast at parkrun. 1: these fast sessions at the right pace....you need your legs to be comfy at the right speed - even if only for 20% the distance. 2: long runs slow, you need your legs to regard the 20 ish mins of a parkrun as very short and easy - even if your long runs are very slow. 3: 5k runs - you need to practice the event! That was my 3 weekley runs for years.
yea its pretty insane. of course, this is just the parkrun record. the actual 5k world record on the track is 12:35
Рік тому+1
I was showing my friend video of you doing speed walking with Tom Bosworth, he goes for 11-12k runs pretty often and does a kilometer in around 5 min, that would be 25 min park run, but speed walker could do it in 20 min (at olympic pace) meanwhile I can't run that distance... yet it's cool to see these videos comparing how fast some people go, it's hard to see in competitions, separated like this it's crazy
Great perspective on what a crazy time that it - that looked tough however you managed it!! Also great motivation for my next PB/challenge so THANK YOU.
This is absolutely mental. Im happy having gone from sub 30 to sub 25 recently, sub 20 seems rapid to me still so the idea someone did it in about 13 minutes is so difficult to even wrao my head around, what a beast
At age 63, I'm now determined to get back to completing some Park Runs (I haven't done one for nearly a decade). Your videos have inspired me. Thank you.
I loved your BMW pitch at the end I am trying to get a free TV licence at the moment so I keep posting about how much I love the BBC so far they have not given me 1. However I have unexpectedly received a lot of photos which seem a little too Xrated to be coming from such a fine establishment .
My Parkrun has two points where you turn around and go back the way you came. So you get to see the leaders and they're really shifting. They look like they're practically sprinting yet are about 4 minutes slower than Andy! It really is incredible what the human body can be trained to do.
In highschool I did cross country, and I remember watching the state finals race. (I was much too slow to compete) The guy who won did the 3 mile race in 13:54 (4800m) and it is ludicrous how fast he was going.
I bet that was worth some garmin anaerobic points. I must admit I've done a 30 second 200m during a pyramid session and I quickly knocked that pace on the head. 😆 its crazy how someone can do that non stop. Adidas takumi sen 9 are a good balance between comfort and speed on track I find.
Great video plus if you actually consider you’re starting each of those intervals from a dead stop, you’d easily be at least 1 second quicker on each interval if you were to start to run 5m before the line and start the timer at the line.
Somebody was there filming it. They could have done it. And film has a clock timer built in. So that could be used. My comment was, in a way, to point out that he actually beat the record by an additional amount due to time lost to the acceleration needed to get up to speed. He's faster than he knows.
I’m struggling to get sub 20, did a 20:17 earlier but that felt almost flat out so it boggles my mind that someone can do 13 minute something 😂 Even seeing people do 17 something makes me think how on earth.
20:17 is a great time, many people will never achieve that. I'm willing to bet you could get 19 minutes in a year with the right tweaking. Sometimes you surprise yourself!
Its easy to be fast when you are young. I used to be able to do a 5 min mile, now I'm working on getting down bellow 7, and I'm not close yet. I lose cardio conditioning so fast. Might try that interval training to see if that helps, looks fun
If you'd done it in one go Mark, then you'd have had running starts for each 200m, which is worth dozens of seconds over that number of reps. So you're a world champion hands down no questions asked. Particularly if you make a point of taking no questions, on this one.
It's incredible how fast some people can run. I'm not a great runner, but an absolutely terrible sprinter. Compared to the average person I'm definitely better at running a few kilometers than 100 meters, yet compared to the pros my speed as a percentage of theirs is actually lower on anything above a 100 meter sprint. Luckily I've not yet had someone pass me while running in the local forest, so even if I'm just able to go a bit below 5 minutes per kilometer that's still ok for a single dad with only an hour or two to spare during the limited amount of weeks a year when I'm not having a cold. Seeing some progression the last couple of years despite getting older and only running the same two routes, which is great for motivation.
I have been inspired to get back into running over the last few months and have managed to get back to a 7ish min mile which I can maintain for about 5-6 miles. I think that's about a 4:20 KM, something like that. Not to bad considering I haven't really run at all in nearly 10 years. Just be better than yesterday and always be pushing I figure.
Bag reclaiming process...🤣 I was going to say, record dude looks emaciated and, frankly, ill...there's NO WAY you'll outrun him. But. You big brain, you...lol
Andy Butchart's 13:45 record for 5 K sounds good...until you look at Kelvin Kiptum 5K splits for his Marathon world record. HIs slowest split was 14:30 and his fastest was 13:51, between 35km and 40km. That is on another level altogether!
26 sec /200m, in professional space, is nothing, but even for runners who do not do sprints, it is crazy speeds. Some of my friends did like 22, I did somewhere around 24, but 6 years later, 33 seconds is decend speed😂 PS I do 40km a week now...
@@margsmiloo5511 all I can say is lucky you 😂 I’m killing myself trying to get a sub 20 min 5K but serves me right for taking up running again at 39 👴🏼 You’re in your prime 💪🏼
My fastest ever 100m was 15.5s, and I was 18 years old. You’re almost managing that in repeated 200m sprints - you’re mad, kudos! (You’re also 5” taller and about 15kg heavier than I was at 18. I had a friend who was a more reasonable size who made sub 12s 100m’s - she wasn’t too far off training for professional sprinting, but she decided to become a doctor instead. Some people just have all the good genes 🤣🤣🤣)
Cardiodolphin.com - in case you want the merch 😂
Ship to New Zealand please . Great video as usual thanks.
Does it come with some upper body strength and bulky biceps as well? Love the merch
@@testrk911 that’s extra 😂
I ran (without walking) my first 5k (3miles) at the track yesterday this is the first time ever for me. My time was 42 minutes. This is my personal best... so far. I finished strong and today my muscles ache, but my knees are feeling great. I could not imagine running at my fastest for the entire length! At least not yet. Thanks, Mark for the videos.
Good job
You have been HUGE INSPIRATION to me Mark, started watching your videos two years ago, took up running with my dog, Way out of shape, I couldn't run 5k.
Two years on my PB is 27.36 thank you !
Great job
u can diet
nice man, keep it up, i also started running recently 5ks, pretty cool
@williamb4652 and @SirGrizzlyman thank you fellas .fair play grizzly man keep it up !
Starting running parkruns in Texas a month ago. They asked me how I heard about them . . . Mark on yt of course. Appreciate your motivation and your stories. Keep them coming.
In my head you all run in cowboy hats 😂
Did my first ever half marathon yesterday at Royal Parks - I signed up off the back of your videos, Mark, and your regular recommendation to 'test yourself against others'. It was a great experience (if a bit too hot!); you're making a big difference to peoples health and wellbeing with your channel, keep up the good work. 👍
Congrats 🙌
A great interval session. Couple more of these and you’ll have yourself an actual new ParkRun PB 💪😅
I kind of hope Mark keeps doing Parkruns. Made me weirdly emotional when he talked about stepping away from them after so many years.
Not so sure. Seams pretty anaerobic.
@@Nini-pw4uf 200 meter/400 meter/800 meter and 1 k repeats are pretty common for 5 k runners. Yes, you need to throw in some threshold training and just regular low-heart rate easy runs to develop a strong aerobic base but if you want a really fast 5 k you need to do intervals, lots of them, there's no way around it.
@@Nini-pw4ufThis type of training will 100% help with a park run. 25 sets is excessive but the concept works very well.
I took up running July 2023, aged 36 and never having run before. I did have some physical fitness as I skate and cycle a bit but to put it more into context I was so physically weak and unwell from anorexia at the beginning of 2023 that I couldn’t sit up for more than 5 minutes at a time. In September 2023 I did my first park run and got 29 minutes something. First park run of 2024 I got a PB of 25:18. From bed bound to nearly hitting 25 minute 5k in less than a year, I’m ok with that!
Mark your channel was one of the first I found when trying to get started on my fitness journey and your journey hit home for me. Finished my first park run this weekend as a benchmark at 32:03. Excited to keep watching your channel and those times tumble in the coming months and years.
Same!
Im aiming for a sub-25min 5k end of this year
I’m in cross country and so far this season I went from a 24-20:30 5k time
Kelvin Kiptum just put down a sub 14 minute 5k in route to his 2:00:35 MARATHON World Record.
Yeah, In Chicago. And he's very young.
And it was uphill at the end. Look forward to him going under 2:00.
That is cheating, in a 5k you can't cherry pick your best 5k. 😁😇
At the hardest part of a marathon
I could run that time, too, with those fancy new shoes.
Questionable whether I'd be at the half-way mark, but still. Add the top female's time and I'd be breathing down their necks!
'5 easy things I did to become fitter than average' has to be the most reliable thing I've seen on UA-cam. This man a great inspiration, a bit late to the party but glad to be part of this community now
I'm new to this channel. I've been looking on UA-cam for fitness advice and information for a while, but instantly have taken a liking to you. A fellow Bracknellite and heading towards 40 it can be difficult to connect with 20 somethings talking about 'shreds' and 'gains bro'. I'm just restarting my goals and will be using your back catalogue for lots of reference. I shall become above average
Welcome 🙏 and it’s gainzzzzz not gains 😂
@@MarkLewisfitness 🤣Can't wait to learn more from this channel, really great videos
Best of luck becoming above average! I’m on my way there too!!
Keep up the great effort.
I didn't used to run track in High School, I'm a very very average runner and I believe you that this is a sprint for most people. I'm 99% sure I wouldn't manage one 200m in 33 seconds. I ran a 8:45m/mile in a half marathon once and that was insane. And congratulations on the new world record!
Brutal interval session!!! Do that every 2-3 weeks and you'll score a new PB with ease. Normal people have no clue how fast it is to run like that.
As so many others commenting - I have been running or training in some form every day with my partner for the last 3 months, having never believed I could run. I'm 27yo, never very fat, certainly never skinny, just a bit floppy. Ran our first parkrun in Hillsborough last Saturday and managed a 26:43 (albeit with a 198bpm spike according to fitbit lol) - started at the back and had to stop to tie a lace, total noob! Can just about do a 25min 5k on the treadmill, so hoping to break 26min at the park in the next few weeks and then set the chase for a parkrun 25min by the end of the year.
I have been watching your videos for years at this point. Easily my running inspiration. Thanks for the content, advice and laughs so far!
college runner here! i use dragonflies for my track 5ks and find that having some supportive running socks helps quite a bit!! might try my track 10ks in them this year and see how it goes😭 also congrats on the very official record😎
Great way to put his time in perspective, and a very clever training plan that I’m going to nick. 👍
The cramp at the end was the perfect finish to a great video!
Most people cannot run 200m in 33 seconds.
Before moving into my mum's basement, I once ran in a team relay 20 x 5km race with 3 other blokes, one who was an ex-Olympic games runner. We had to run around a 5km lake 5 times and we weren't slouches and did 17 to 18 minute circuits; meanwhile he did around 14 minutes for each of his sprints. His speed and endurance were scary.
you are not wearing socks?
Did my PB on a half marathon today (1:35:33); was thinking about you suffering in many videos and then said to myself that giving up/walking is no option. thanks for that inspiration!
It's pretty common to not wear socks when you're wearing spikes
Nicely done! Welcome to the club - enjoy the Achilles tendonitis! It took me best part of 18 months to train my legs for sprint spikes. M65 here we come, baby!
To put this into an even more crazy context is that in the new marathon WR today Kiptum ran the 30-35km in 13:51 :D
😝
I was watching it live and because I'm Australian, I had a separate tab open with the Miles pace to KMs pace conversion table, and at some point when they said his last mile time, I looked at my table and it didn't even GO down that far. 🤣
It’s really great to put events like this into perspective and target paces. I’ve been guilty of setting myself target finish times without being able to run a 1km at the required pace let alone 5 consecutive km’s.
You can’t run a 30min park run if you can’t run a 6min km yet.
You can’t run a 25min park run until you can run a 5min km.
I learned the interval technique from rowing/2k prep - 10x1 minute, with pace being 5 seconds/500m ahead of your target 2k training pace. A few years ago I used a similar technique to get my parkrun down to 24 minutes (never thought I'd get under 30 minutes). It really does work very, very well. Need to start doing it again, and think you've given me the virtual push needed, ta!
By coincidence, you probably gave yourself a real strong interval session there already. Keep up the strong effort and you'll be flying soon mate
Back when I did a lot of running I had a period when I did sessions similar to this once every 2-3 weeks if I remember correctly. I think I didn't run quite as close to all out as you did, but I also think I didn't rest quite as long. If I remember correctly I did like 20x200m (which is 4k) or 15x400m (which is 6k). Those intervals were absolutely amazing for making running at lactate threshold tempo the following weeks feel much easier. I think the biggest gain from these are running efficiency (probably by forcing the body to improve the technique in order to be able to run fast).
EDIT: I think I did my 200k intervals at a pace that was around my 3k pace (as in all out competition pace) while you were doing yours at 400m pace. So I guess your intervals probably are even more effective. But probably you'd have to wait quite a while until you do it again. At least if you're trying to maximize the number of kilometers ran per week (which is what I did).
My LR for 5Km is 25'16". I don't know what my 100 m record is. I didn't try it. The idea somebody does 5k at speed I need a bike to achieve and maintain for more then 10" is mind blowing.
In my opinion you use a lot more energy doing this cause you have to start every 200 m form 0 speed. For me it is easier to maintain speed, then to start and then stop and start again. When I did Jeff Galloways training this was the hardest part- to get used to starting slow cause every start took so much out of me.
I can't believe people can run so fast for so long! My best 5k is 24:39 and it already hurts so much ahaha
Holy crap, I just got that exact PB time last week! Ran a 5k today at a much more pleasant 26 flat. 😄
@@korganrocks3995 holy double crap! You two both kicked my butt by 14 seconds.
@@squealer42Those 14 seconds hurt like hell though, not sure they were worth it! 😄
The marathon world record went today to Kelvin Kiptum he was running a marathon 34.2 seconds per 200 metres 🤣🤣🤣 that's super human!!!!
@@damianfhunt7078 I bet Mark will pass on trying 211 of those.
I love your videos Mark. I am a regular runner and you give great advice and make it hilarious. Once or twice I have had to stop the videos to finish laughing. Great channel - thanks!
Andy must be absolutely gutted 😂,your videos are a scream love how you dont take yourself too serious.
If you check Athletics Weekly you'll see his trainers were more yellow than yours! (New Balance FuelCell SuperComp Elite v3 Yellow)
You are an inspiration, best UA-camr I know content always interesting and never boring, gives me the feeling always what is next week……
It's the same in rowing. I'm now at a level where I can hold 1:35/500m sustained, dipping into low 1.20s flat out - which is far far faster than Mr or Mrs Average could do, and well above even pretty fit people who don't row. Then occasionally you'll see people who are warming up at what I consider my race pace 😐
Yeah, the elites are just on a different level.
20 years ago I was a college rower, probably about the same ability that you have now (at least on an ergo). Could pull sub-1:20 for a quick sprint, and somewhere in the 1:30s sustained. Then I look at what the elite rowers do, and yeah nah never mind...
(reckon I could probably still dip under 1:20, but forget about sustaining any reasonable split these days)
I've once run 15x200m in 34 seconds but with only 1 min of rest. I couldn't have run one more. These are brutal and leave you feeling sore for days onwards. My 5K PR is similar to yours in 18:22.
My 5k PB is slightly slower (18:29) but I got given 10x 800m in 2:50, then the coach dropped an 11th on me once I'd put everything into #10 with a 2:36 😂.
Had 4x 1 mile with 2-3 mins recovery last week.
Marvelous. I feel a 4 minute mile for myself is now within reach. Does anyone know how to delete 'elapsed time' from Strava?
20:36 parkrun this last weekend at 1200m altitude. I’m thinking the only way to get below 20min is at sea level. Any faster than that I would have to fall down a mine shaft.
Share your pain did a 20:17 earlier, I’m hoping to God my racing shoes and a better sleep get me under the 20 next week! Was using some max cushions.
You have some of the best videos, thank you for your hard work and dedication.
I recently ran a 1:28 HM and I am 100% sure that I am unable to do this workout 😂 Good job Mark!
I first read that as a 1 minute 28 half mile and thought U WOT M8? I am an absolute bungalow.
That spring-start interval 24 made all the difference, cracking the world record. Excellent form!
Excellent video. My legs feel bouncy... That's cramp. Reminds me of the time I was in a videocall with colleagues from Vancouver and I disappeared under the table with cramps in both legs. 😂
im always amazed how fast you can run. its impressive. can you calculate the kinetic energy that you would produce if hitting a wall? should be quite a lot!
This is called the Ross Barkley 5k.
He once posted a 16min 5k or somthing similar. Turns out he was doing what you did 😂, was a trend for a while. Remember one guy did it on a 200m big down hill and repeated to beat the world record 🎉
The footballer?
Yeah
@@joemax99You'd think a professional footballer would have the stamina to run a fast 5k without cheating...
The concept of breaking it down into the longest interval that you can maintain that speed for it such an underrated one. I'm training my son to run a 25 minute park run (his request!), and at the moment and he can only sustain 5 minute Ks for 90 seconds but I keep telling him that if we keep doing it that'll increase to 5 minutes pretty quickly and then it'd just a matter of running 1km reps at that speed, 200m reps at 4 minute speed, and 25 minute runs at whatever speed to practice the endurance.
Great plan 🙏
It's honestly something I'd not considered until watching this video. Currently I'm topping out at 23mins for parkrun (literally 6+ at this milestone) as everything sub 4:30/km pace eludes me. But I now wonder if I could manage it in five intervals glued together.
Prob better getting him just running in zone 2.
@@Dekedence Try it - I do 3 types of runs to get fast at parkrun. 1: these fast sessions at the right pace....you need your legs to be comfy at the right speed - even if only for 20% the distance. 2: long runs slow, you need your legs to regard the 20 ish mins of a parkrun as very short and easy - even if your long runs are very slow. 3: 5k runs - you need to practice the event! That was my 3 weekley runs for years.
Didn’t Kelvin Kiptum nearly match that…during the freaking Chicago Marathon. Absolutely insane when he clocked a 13.50 time.
yea its pretty insane. of course, this is just the parkrun record. the actual 5k world record on the track is 12:35
I was showing my friend video of you doing speed walking with Tom Bosworth, he goes for 11-12k runs pretty often and does a kilometer in around 5 min, that would be 25 min park run, but speed walker could do it in 20 min (at olympic pace)
meanwhile I can't run that distance... yet
it's cool to see these videos comparing how fast some people go, it's hard to see in competitions, separated like this it's crazy
Great perspective on what a crazy time that it - that looked tough however you managed it!! Also great motivation for my next PB/challenge so THANK YOU.
I was shocked when I realised you were in bracknell, i always walk (and jog) past that track. Though I’ve never ran on the track ..
Such a great channel. Inspirational!
"Now see, that's a cramp." So relatable.
Unbelievable! I thought that was Bracknell! 😮. Well done to you, our running club used to train there. 😊
This is absolutely mental. Im happy having gone from sub 30 to sub 25 recently, sub 20 seems rapid to me still so the idea someone did it in about 13 minutes is so difficult to even wrao my head around, what a beast
This and the running channel trying to match the old record in a relay race really put the crazy pace into perspective
Fair play doing standing starts for every interval Mark - I’d have gone with a run up,
Your shenanigans turn out to be great work-outs. This would probably help you improve your actual park run time.
Damn, Andy can run three parkruns in the time I ran on Saturday.
Love watching you're video's, they inspire me to go and train.
I definitely need to try this challenge, as one of those high school track kids(except for the part where I’m still in high school)
Amazing and crazy. 🤪 Thank you for sharing your videos. They are great. Best regards from Denmark 🇩🇰
this is good and entertaining. Doing those intervals, you put yourself in so much hurt locker. Well done
Great effort - really good training tip too. Did you see the Chicago marathon result? approx 34.2 secs per 200m x 210 reps!!
Fair play to you, your on bloody good shape 💪🏼
At age 63, I'm now determined to get back to completing some Park Runs (I haven't done one for nearly a decade). Your videos have inspired me. Thank you.
Great effort Mark, just need to plan it for Saturday next time, or maybe the junior park run on Sunday, think you could do that in 13:45? 😅
I thought that track looked familiar. I broke the Wokingham district long jump record there about 44 years ago. It lasted until the very next jump.
I loved your BMW pitch at the end I am trying to get a free TV licence at the moment so I keep posting about how much I love the BBC so far they have not given me 1. However I have unexpectedly received a lot of photos which seem a little too Xrated to be coming from such a fine establishment .
The BBC love a bit of multicultural diversity
Mark, are you gonna frame your Guinness certificate or just use a magnet to pin it to the refrigerator? 😂😂😂
I need to stay away from the fridge 😂
Like this content👍 But i truly miss your bike/Swift videos. Awesome stuff and very inspirational
Great video Mark, loved it. I thought you would give yourself a 'rolling start' each time, I wonder if you could have gone faster.
Great work, Mark - tough challenge!
My Parkrun has two points where you turn around and go back the way you came. So you get to see the leaders and they're really shifting. They look like they're practically sprinting yet are about 4 minutes slower than Andy! It really is incredible what the human body can be trained to do.
In highschool I did cross country, and I remember watching the state finals race. (I was much too slow to compete) The guy who won did the 3 mile race in 13:54 (4800m) and it is ludicrous how fast he was going.
would be interesting to see a reattempt or similar challenge with a 200m recovery jog instead of a static recovery - see what difference it makes
I bet that was worth some garmin anaerobic points. I must admit I've done a 30 second 200m during a pyramid session and I quickly knocked that pace on the head. 😆 its crazy how someone can do that non stop. Adidas takumi sen 9 are a good balance between comfort and speed on track I find.
Great video plus if you actually consider you’re starting each of those intervals from a dead stop, you’d easily be at least 1 second quicker on each interval if you were to start to run 5m before the line and start the timer at the line.
Congratulations! World champion! 🎉
Whats more harder running in a circle or running in a straight line?
I honestly didn't think you would finish this...nice work!
Silly thought, but all of those 200m timed portions should have been with a running start and not a stationary start, except on the first run.😇
Can you imagine trying to hand-time moving starts though.
Somebody was there filming it. They could have done it. And film has a clock timer built in. So that could be used. My comment was, in a way, to point out that he actually beat the record by an additional amount due to time lost to the acceleration needed to get up to speed. He's faster than he knows.
I’m struggling to get sub 20, did a 20:17 earlier but that felt almost flat out so it boggles my mind that someone can do 13 minute something 😂 Even seeing people do 17 something makes me think how on earth.
20:17 is a great time, many people will never achieve that. I'm willing to bet you could get 19 minutes in a year with the right tweaking. Sometimes you surprise yourself!
@@michaelregan427 Thanks 🙏🏻 Did my first ever 5K just over a year ago and shaved 3 mins off so far so 19 would be a dream come true one day.
Its easy to be fast when you are young. I used to be able to do a 5 min mile, now I'm working on getting down bellow 7, and I'm not close yet. I lose cardio conditioning so fast. Might try that interval training to see if that helps, looks fun
This should become a challange. The ultimate winner can have their moment posing at a duck pond and maybe get a shoutout from you.
Yep another great watch , lost a bit of time on my Parkrun nemesis this Saturday, but I ran a long run Thursday evening not a good idea
Mark make a video of trying Sam Sulek his bulking diet.
Usain Bolt the official 5k parkrun record holder with his sub 8 minute 30 run (50x100m)
Hilarious, thanks for creating and sharing, I’ll sure Andy will sleep well.
If you'd done it in one go Mark, then you'd have had running starts for each 200m, which is worth dozens of seconds over that number of reps. So you're a world champion hands down no questions asked. Particularly if you make a point of taking no questions, on this one.
It's incredible how fast some people can run. I'm not a great runner, but an absolutely terrible sprinter. Compared to the average person I'm definitely better at running a few kilometers than 100 meters, yet compared to the pros my speed as a percentage of theirs is actually lower on anything above a 100 meter sprint. Luckily I've not yet had someone pass me while running in the local forest, so even if I'm just able to go a bit below 5 minutes per kilometer that's still ok for a single dad with only an hour or two to spare during the limited amount of weeks a year when I'm not having a cold. Seeing some progression the last couple of years despite getting older and only running the same two routes, which is great for motivation.
You a star mate wish I had the courage to turn things around like you . I'm in maidenhead
I ran a 1:24 400 today. I had a lot left in the tank, so I am going to make the very safe assumption I could have maintained that pace for a full 5 K.
Sweet, let us know how your 17:30 parkrun goes :P
Did you round the segments to the closest second, or did you just use the full seconds?
I have been inspired to get back into running over the last few months and have managed to get back to a 7ish min mile which I can maintain for about 5-6 miles. I think that's about a 4:20 KM, something like that. Not to bad considering I haven't really run at all in nearly 10 years. Just be better than yesterday and always be pushing I figure.
Bag reclaiming process...🤣
I was going to say, record dude looks emaciated and, frankly, ill...there's NO WAY you'll outrun him. But. You big brain, you...lol
Having just done a half marathon, I can vividly feel the pain you’re going through.
Andy Butchart's 13:45 record for 5 K sounds good...until you look at Kelvin Kiptum 5K splits for his Marathon world record. HIs slowest split was 14:30 and his fastest was 13:51, between 35km and 40km. That is on another level altogether!
Have you moved away from using Altras? I saw you used to do the Altra Vanish, how do those compare to the Alpha Flys?
Great video, Mark. And a great test of your own capability. Congratulations! (I’m proud that I know a world record holder!) 😉😂
Food for thought. Maybe I try something similar....
When I was in high school indoor track this is mostly what we did at practice. Usually not as many as 20 200's but a lot
26 sec /200m, in professional space, is nothing, but even for runners who do not do sprints, it is crazy speeds. Some of my friends did like 22, I did somewhere around 24, but 6 years later, 33 seconds is decend speed😂 PS I do 40km a week now...
I was chuffed with 26/27 seconds back in the day. Granted I was a teen and only ran once a week. God knows how slow it would be in my 40s 😂
@leesoutheast I am 22 and I feel myself so old🤣😢😢😢
@@margsmiloo5511 all I can say is lucky you 😂 I’m killing myself trying to get a sub 20 min 5K but serves me right for taking up running again at 39 👴🏼 You’re in your prime 💪🏼
Boy that made me laugh, 'I thought my first 200 m would be around 25 or 26 seconds. '
My fastest ever 100m was 15.5s, and I was 18 years old. You’re almost managing that in repeated 200m sprints - you’re mad, kudos!
(You’re also 5” taller and about 15kg heavier than I was at 18. I had a friend who was a more reasonable size who made sub 12s 100m’s - she wasn’t too far off training for professional sprinting, but she decided to become a doctor instead. Some people just have all the good genes 🤣🤣🤣)