@@runningchannel Curious what the setup was. Did the guy on the bike just have a camera mounted on him or was there a camera on the actual bike? The whole time I was watching this I was wondering how it was filmed.
@@SASA-ko6ps When you start running your performance increases quite quickly, then you will begin to level out. That's when the the real hard work starts. More effort for small gains.
@@valeriepoulin4297 That’s interesting! I used to run a 5k in 24 minutes without any training when I was in my early 20s. Then I stopped running for a long time. Now in my early 30s I just jogged a 5k in 29:58 two weeks ago like you just did and looking forward to getting back to sub 25 minutes for the 5k like the good ol days. What’s your ultimate goal? How long have you been jogging and how many miles a week?
@@gustavogo2915 I don’t have an ultimate goal. I train to better myself everyday ☺️ I started running in the summer 2020 and completed my first 5k in 43 minutes. Since then, I’ve ramped up the mileage and training, lost 45 pounds and ran two half marathons. I usually run around 30k a week and strength train twice a week. Other days are mostly cross training (cycling, skating, swimming, hiking). In the future, I want to complete a marathon.
@@Stuffinathor height? Not really, some elite runners are rather short :) The most important factors I guess are weight, legs stength and heart stamina. Of course there are others like genetics, body posture or even shoes. But the first three are far more important I guess.
@@StuffinathorI'm 6'8 and this is not true at all. Carrying a larger frame adds to the difficulty and does not make it easier. Most marathon/long distance runner professionals are shorter than average. Smaller frames, lighter bodies, all helps streamline them to faster paces.
just perspective. film yourself running 4km/pace and you will look like you aren't going that fast. the only running we ever see filmed is fast running so seeing 4km/pace looks slow. but feels fast.
@@greg4506you still cant deny that 1 normal comfortable stride of a taller a person is longer than a shorter person. Im short and i ran with tall people before. So height is an advantage.
@@PVSajan it is easier to calculate with by the fact that its a pace and not a speed (so time/distance and not distance/time like kmh) You easily know that if you run 500m in 1'45", that is a pace of 3:30/km, whereas if you want to know in kmh you need to a more steps like 60'/1'45" ≈ 34, 34x500=17. And it works the other way, lets say i want to run a 5k at 3'40", what time will i aim for ? easy 3'40"x5 = 18'20" not so straightforward when saying i'd like to run 5k at 16kmh. And its in mins not hours because that's the scale of time best associated to a km for a runner. For a turtle you could say 1h/km 😆.
@@SuperYtc1I got 19:58 yesterday, I sped up a ton towards the end, I just thought of how mad I would be if I got 20:00 or 20:01 after I saw how close I was
Completed my first sub-20 ParkRun on Saturday at Holyrood. Didn’t expect it but things just fell in to place and felt amazing as I went round. Delighted
@@oliversportchannel woaahh gratz you are so good man !!
Рік тому+594
Today, by sheer coincidence, I just did a "Sprint" Garmin daily suggested workout where the target pace for 10 seconds was 3:40/km , which is basically the pace that you casually (as you kept talking) maintained for nearly 19 minutes. Videos like this are both (mostly) motivating and slightly depressing at the same time!
Don't get depressed, he is world class, most of us are not, if I raced my self from 48 years ago I'd get embarrassed, but my 16 year old self would be impressed that I'm still getting at it! Keep moving!
Andy you're such a GOAT, at 3:30/km and you're having a breezy conversation is surely an advanced fitness level, we need a video on this please because I struggle to lower my heart rate below 170 even while giving a 6-7 effort
I'm always amazed at how effortless faster runners blow by me when I was racing 5Ks, and 10Ks. You made that 18:36 seem so easy chatting the whole time. Unreal!🔥🥇
The frontal view makes the tempo look so slow! But, it is impressive that you can talk so smoothly at that pace. When I did a sub 20 5k, I remember how painful it was after 3k and that the last 200 meters were pure torture.
it's also interesting that his HR progresses exactly as mine does when I do a fast 5k. Of course, my "fast" is not at all like his. But I was always wondering if my heart behavior was normal. This is reassuring.
The heart rate, age and pace don't match up. 5K pace is right near lactate threshold. It should be in the 160s or 170s. Probably just optical wrist HR doing its own thing. You can also see it climb really slow at the start, which makes 0 sense.
I have a 5K coming up in like 7 weeks. If I manage that in under 30 minutes that will be a personal best. I am in absolute awe of seeing you run so fast yet looking like it is an easy jog. So impressed!
I've been running cross country since middle school and recently made varsity on my team. I had made a 19:52 time to this during my last race before my last and struggled immensely. But after watching this and training HARD. I got down to 19 minutes and 15 seconds on the hilliest course anyone had yet been to. Today I decided to run a 10k and did it in 40:30. I feel like I can do anything right now and can't stop. Thanks for motivating me!!!
This is the most practical and useful running video I have ever seen - thanks for posting. I'm turning 56 in a week and have a 21:05 as my best 5k time to date. I have just started a structured run block and am working on strength in the gym 2x per week. Hopefully I can get under 20 minutes before age catches up with me!
@@julienschepanick4527So chronically online that you can’t believe a word you read, lol. Get off the internet, buddy, maybe you should try running and you’ll see that it’s not impossible to run that pace. It’s also ironic that you believe in a “28 min world record” (which you read online), but god forbid a commenter on UA-cam has run it in 32.
When I first run a 5K, my time was 37:40. I thought back then I had shit genetics and that I would never be able to run like other guys my age. Fast-forward to today, I beat my PB with a 28:21. Might not seem mega impressive to many, hell, some people get those types of times with no training, but I have stopped caring about such things. My final goal is to get below 25 in the next couple o months, and now I see runners like you as motivating. All this yapping to say, even if you are a slower guy, don't let that deter you from trying to get in shape and bettering yourself
Big thank you for this, Andy. I’ve been chasing a sub 20 for four years and finally bagged it at a race last night. Watching this was a massive help and I’m super excited to see where I can get to now! 🎉
That is an excellent "tutorial" on how to progress oneself through the 5K. Practical, relevant, meaningful and relatable, thank you. Not just the typical statement you can see on the internet of you need to do 4 mins per km to achieve sub 20... You make it look so so easy 😃
@@runningchannel Most definitely... You often hear about build your 1 mile speed to be able to endure over longer distances at a quicker speed - be interesting how one would deal with a quick mile. A 10k like above would be great too but wouldn't expect it of you. 🙂 The 1 mile would be good though.
My heart rate goes to 150+ bpm after like thirty seconds of running at any pace even close to this. Even when I'm at my fittest!! Granted I do have asthma which I have to push through and that certainly adds to my heart rate, but needless to say Andy is so impressive not only being able to run this fast for an extended time with his heart rate in this zone, but also talk coherently while doing it!
@@FollowNRBH Doing more of your runs at a slower pace is helpful for many reasons. Firstly - You recover quicker the next day to either hit the gym or do more cardio. Secondly - There's less chance of injury. Thirdly - You aren't depleting all your energy stores. Finally - Most importantly, you're building your aerobic base. So if you can run easier at a slow pace (imagine that 9min per mile) then when you are running very fast at 7min per mile, how you feel (e.g. the pain and stress) it's relative. By running slower more often, you are normalising running, in general, but your 'slow' pace becomes even slower, so that your fastest pace is easier to maintain. It's also good for progression runs and when you are trying for negative splits. If you wanted to run a steady 1st mile in a 5km, you'll have way more in the tank for the rest of the race.
I once thought sub-20 was an unachievable dream, but i broke it with 19:44 at a local race last year. I recently knocked a bit more off that to 19:26 and that original race is coming up again in a few weeks time, and I'm hoping I can squeeze a bit more out of my legs! This is a great video as I understand a lot of what you're feeling and saying, I hope to implement some of it!
I ran a 19:40 for the first time two weeks ago at 43 and watching him run is mind-blowing. It looked more like a 5:30 pace, he looks so efficient running. Respect.
You just ran in almost half the time it takes me 😮 Congrats man! I have only been running a few months and these tips should help me break sub 30 💪 Thanks for all ya'll do!
@@acasualviewer5861 I would have to agree! I have been training for a local 10k, and according to my Garmin, my 5k times are dropping. Just ran my fastest mile in 20 years so not too shabby 💪Thanks for the tip!
If you're running 10ks and you notice your 5k's are speeding up, it's probably because you're running those 10k's at a slower pace and building up the capillaries in your lungs building fitness. Good work, keep at it!
I did a couch to 5K plan the past couple of months and ran my first race on Thanksgiving. It was a four mile race so about 6.44K. I finished in just under 51 minutes and had been discouraged during my session last Sunday because of how long it seemed to take me to get to 5K (turns out my wrist tracker is just not reliable for tracking distance. I must have actually gone more than 5K Sunday). I get a runny nose when I run outside so I do have to slow down/walk to blow my nose multiple times. During my race, as with much of my running workouts, I do a run/walk combo.
When I started out running I never ran over 2 miles, and it was always above a 10min/mil. I decided to do a marathon and stuck hardcore to my training schedule. My marathon time ended up being 3:47:46, and I still had the running bug. So I started doing 5Ks and kept placing in the top 10 finishers. It just became very natural to just run faster than a 7min/mile for 5K distances or less
I used to run 5k/20.... (35 years ago). I can barely run at all now. The lesson to every who reads this comment... being able to run is a wonderful asset, use it or lose it.
When I attempted this this morning (I did the whole Victoria Park instead of laps), I managed to do it in 21'39" - got stitches in the last 500m and almost had to stop, and your final heartrate was my average 😂 Hit 170+ after 80 seconds and by the last 1km I was at my max heartrate of 193. I definitely started out too fast at 3'53" and only managed to hold onto the pace for 2km before I started to lose it, will definitely be taking all your tips on board for the next attempt!
My legs are tired from yesterday’s run, but also burning with excitement after watching this!!! Sub 20 minute is my next goal, only 1:05 minute left to shave off…
i've never specifically trained for a fast 5k (my PB is 25.20) so i can't imagine what it feels like to run at 3.45/km pace for an extended period of time. thank you for showing this! Andy is such a beautiful runner!
If that's your top pace then it feels like you're all over the place and burning up. I ran under 18 mins 100+ times. You just feel slow strangely. Horrible. It's still not that quick. I was doing 13km runs every day for a while and burning them - usually 14.5-15km/h and that was quite cool but so what it's the luck of nature that's all.
What an absolute legend, running an 18.30 while giving commentary, brilliant stuff! I just ran a 19.40 for the first time today and it felt great! But the thought having a casual chat while doing it is mad! haha
As someone who's been stuck at 20:25 for a while, this was very interesting to me. I'd love to have cadence shown on screen alongside pace/hr, as I couldn't tell where the extra speed was coming from. You didn't look like you were turning the legs over *that* fast, but neither did you seem to be bounding along. Mainly it just looked really easy!
This video is what I needed to push myself at Parkrun this morning. Finally ran my first sub 25 5k (24:50)!!! Was completing between 28 and 27 minutes before. The part that really resonated with me was where you spoke about the red line and people not knowing how much they are capable of pushing. Thank you so much!!
I ran a sub 20 minute 5k. Maybe more than once but i still feel it’s one of my proudest running achievements along with my PB mile of 5:44. Setting realistic goals is critical as you work towards PBs instead of just setting ones that are well out of reach at the start.
To me, the most important part is really about being as efficient as possible. A lot of people make the mistake of bouncing a lot (tiring out their legs) while slouching (decreasing lung capacity) and not driving their arms enough (putting strain on the core). It might make you *feel* more tired to do these things, but in reality by improving your form you'll end up distributing the workload across the body better and leave more power in your legs and lungs that you can dedicate to going faster. This combined with a solid diet, good hydration, good sleep, and a big smile (yes, it actually helps you get in more oxygen) can easily take 30+ seconds off your PR.
I am currently trying to push for a 25 min 5k. I have always sucked at running and never liked it much for that reason, but it is fun to have a goal and as my overall health goal is to get leaner it is a good combo with it. I don't think I will try to push much lower than the 25 min though. 5min per km feels like a good round number. Currently I am at 26 min for 4.2 km as the natural sprint lane outside my house is 4.2. I will have to add some extra to get it to 5 in the end. Making good progress imo. Hopefully will be there by summer. We'll see.
One necessary step to do that missing at the start - get super-fit beforehand. 😉 Neatest part was the slowness of the heart rate rise at the start, despite being at target pace.
Just did my 5k PB at 23:48. Down from 29 minutes 3 months ago. I've been using the channel to help a ton! Thanks :) The next goal is sub 20 minutes ! Just need to work on my breathing / hear rate.
I'm not near a sub-20 yet, but I am progressing every week. When I started I was running 6:00/km at a 180 heart rate, and now half a year later my normal pace is 5:30/km at 160 heart rate. And I could only last 3-5km compared to the easy 10km now 😊. Just gotta keep on going.
I’m averaging 5:40 and 175bpm. How the heck can I improve?? This guy makes my run look like a walk. I don’t understand how to improve. Does it really take years of consistency to get to those lower numbers?
@@dennisritchie606 depends on how much effort you want to put in, just check out some 5k running routines. in the beginning you're gonna make pretty big improvements quite quickly in my experience by doing 1 long run + 1-2 interval / threashhold / easy runs a week, so 2-3 runs a week
I really find this video to be helpful. Long runs doesn’t scares me. But the speed does. Of some reason I panic when it gets hard even when I know that I have more to give. It’s really interesting how Andy deal with pacing and the mental part and when and how to push.
Really enjoyed this video. Love the live commentary. I broke through the 22minute barrier for 5k a couple of weeks ago, having only broken 25minutes six months ago. Hopefully I get to 20minutes one day.
Did just my second 5k practice today and was at 23:09, training to run with my kid at the Loch Ness 5k... Basically 160-170bpm the whole way, feels very good! Last km was bloody hard though. I can't actually imagine taking another 3 minutes off of that 😳 I kind of hated it, but loved it at the same time. Anyway, thanks so much for the video, this is really helpful, you are an athletic beast!
Ran sub 16:00 as a youngster. Ran this 6:30 pace for a marathoner. 40 years later this is my dream pace for a 5K. I'm at 21:15 and it feels like a sprint! You look effortless.
Same here. He looks so fast running that 5k lol. I used to run 5k's in 16 minutes-ish back in High school (Although I was mostly a miler and an 800m, but I loved the 5ks) but now 20 mins seems like a hard task.
This is so incredibly helpful! I’m trying to run a 5k for the first time and can barley run 3 minutes. But seeing your heart rate and hearing you talk through things to remember while running has helped me feel normal. Although your way faster than me, your pushing yourself and pushing yourself is hard for everyone. Even if my push is slower. Anyways thank you so much for making this ❤
My average heart rate in my first half marathon was 177bpm and I did it in 1 hour 57 minutes. Some people have higher heart rates. My 5k average is 190+
I'm 1.7m tall and weigh 100kg's and just started running again. My current pace is 6min per km over 4km's. This video is so motivating and helpful, cant wait to get out again tomorrow to try and improve to a sub 6min pace and slowly chip away to a sub 5. Awesome video
3:30 pace feels SO good... the wind, the stretch in the legs. It feels like actual running as opposed to jogging. I can only hold it for 400m for now, hopefully I can get it to 5km one day. This is great material for visualization!
I get this nice feeling too but for like 4:30. 4:00 almost feels like a sprint already and I can barely hold 3:30 for a few meters 😂 I've been running for 2 months I wonder if I'll ever be able to reach these paces on a 5k or 10k
I moved to Torquay, Devon about 4 years ago. I can honestly say, I miss Victoria Park soo much, this park got rid of a lot of Demons for me, really enjoyed watching your PB I've done a few around here and loved every minute. Thanks! 🙏🏿
Great video! Running a sub 20 minute 5k takes work. At least for most of us runners. I did it twice, and started my training a week after I ran a marathon. I found a 6 weeks training guide online and followed it. I couldn't try it at a race, because walkers love going early and standing right behind the elites. They then walk side by side and will ruin your attempt. I chose the flattest parkrun around and did it in 19:45. The last 2k's were absolute pain! My last k was my slowest, at around 4:05. To prove to myself that it was not just a fluke, the following week I visited another flat parkrun and I did it again! My second attempt was 19:55. I have never tried to run a sub 20 again. The training was too brutal and I can't stand that many track/intervals, hill repeats and fartleks. I'm more comfortable with marathon training.
I have always found "urban" running/jogging intriguing. While running on track you are guaranteed a level flat surface throughout. When you run in the city/road/outdoors (so to speak), the sloping of the road is so inconsistent from route to route that it's difficult to measure performance in a very objective way.
My 5k pb is 16:54 which I got a month ago. I usually run low 19 minutes at parkrun on the weekends and that's pushing my three year old in the pram. That's my secret to getting faster, if you run with a pram then when you run without one you'll be so much faster.
Yoo I am 14 and just started training for track and running bout a month and a half ago. I can run a 22:39 5k. You think sub 20 is possible in a 6 months?
thanks for this one. I was aiming for sub 19min at the weekend & used some of your key points: arms in the last 400m, been relaxed, and beat the gremlin and embracing the hurt locker. the only thing that didn't work for me was easing into it. i take this as a learning for the next time. finished at 19:07min. 1st km was 3:54. thanks again.
I’ve picked up running about a month ago now. Couldn’t run more than 1k at the beginning without almost throwing up every time, but last Saturday I ran a 29:14 5k and still ran some more after I’d calmed down. I’m blind, and so I run with a buddy and he’s currently in Germany so it’s the treadmill for now, but I am gonna incorporate your advice into my next run. Also quit smoking yesterday so that helps too. Will edit this comment and let you know how things go.
Ran my first 5k in June, which was actually the first time ive ever ran that far, and I ran it in 21:12. Alot of good tips given here, all of which i could have definately used lol.
This was a great video and well timed too; 3 weeks left until I return to where I ran my very first timed race. It was a local 5k after finishing a couch-to-5k course and I did a 27:59 and I'm coming back 1 year later to try and go sub-20. Very nervous but very excited!
@@Humiliated1234 thank you for asking! The chip time came in at 20:33. Not what I wanted but I’m still happy overall with my year of progress 😀 finished 105th last year and 14th this year 👍
@@Chunkyfunk01 holy fuck dude you went from 27:59 to almost under 20:00? Then you went from 105th place to 14th dude are you tfucjimg kidding me? If you didn’t celebrate that in any way I will be very angry with you please tell me you celebrated in any way?
Imho the most impressive feat here is the camera person doing that 5k time running backwards, all while keeping Andy nicely centered and focused for the camera!
This is really great content. I have a 5k time trial coming up and the tips here are super helpful as is really observing the physical effort, breath and HR.
Excellent video Andy - the advice is great and will def help people improve their 5k PBs - that 4th KM is always the pain cave - Similar to the 7th and 8th in a 10k....deep in the cave and not close enough to home to feel safe yet :) The relaxing of the shoulders, lifting the knees and focusing on the breathing was key to getting through that 4th Km at pace for me.
I'm a 3 month old novice runner and this is the best video I've ever seen. Andy just casually dropping pearls of wisdom as he runs my dream pace. Thank you!
Wow! Your fitness is amazing. My best so far is 5km in 28 minutes and done 10km in 57:30 minutes. I'm new in this running world, about 6 months. My goal at the moment is to complete a half marathon in the next summer and my dream is one day be able to do a full marathon. Thank you so much for sharing❤
I’m trying to get sub 26:00 in my 5K and these tips will surely help. I have also learned recently how important it is to warm up properly before a run, my running has improved immensely now that I do a proper warm up.
@@runningchannel I tend to do a 7-8 min warm up jog followed by some activations (glute and hips usually) if I'm still really stiff or sore though I do some dynamic stretches.
I ran sub 20 for a 5K for the first time ever on Friday evening I’m the Christleton 5k. It was a packed field and chasing all the fast people really helped. 19:40 to be exact. My son who is 11 ran a 17:22
Just did a 5km parkrun after training for a little bit. just managed to break 30 mins for the first time and can consistently run a 32 minute 5k. Looking to build a training plan to push onto 10k
Recently got back to running. Currently working on my base runs. Aiming for sub 30 minute before I can graduate to 10K. Going to put more sessions on 'race pace on tired legs'. Thank you kind Sir.
My pb is 19:38 and have to say this advice is perfect. I used to go too quick out the gate and I kept narrowly failing because my last two km just weren't good enough. Relax is the key. Steady quick is the way.
Yes. I thought he was a random dude running a 20 min 5k, like wow big deal alot of us did that when we were in our early 20s. Then i realize oh this guy is almost 7 minutes faster i almost was like who is this guy, then remembered his older videos.
I've always struggled with the 4th km. I like how you described it as an opportunity, instead of a burden. I'll try to think that way next time I try for a fast one!
The 4th km is always the hardest for me too, to the point of wanting to quit if I’m running close to my limit. Then somehow seem to find something for the last km
I am 6'1, to do a sub 20 min 5k, I have to improve my cadence to >190 spm. Not sure about your height, unless you are above 7 feet, the pace does not look like you could finish 5k in 20 mins.
I’m 49 and have been running sub 20min 5ks for years - I did get as low as 16:30 in my 30s. I didn’t realise I’ve been doing 3:30 kms. Quite impressed. I think the biggest impacts on running times are your weight and how long you can hold onto the pain for! I ran a 1:18 half marathon and it hurt from the first minute! 😂
You make it look so easy. Tried to follow your pace on treadmill, nearly died. 😂 btw weather looks so lovely there. I’m in Melbourne, Australia. We are heading into winter 🥶💗
I did Cross Country in high school. My best 5k was 20:50 on a very hilly course. Not being able to get under 20 minutes absolutely crushed me. I haven't consistently run since graduating 2 years ago. This video is motivating me to start training again and conquer that 20 minute mark.
I‘ve always wondered what the heart rate is for someone who can run a sub 20 minute 5k, and now I know. Super helpful. Right now, I can only run a 5k and stay in a zone 2 or 3 heart rate by run/walking. That means I “run” at a 5.2 mph jogging pace, and when I get very close to zone 4 I walk at 3.0 mph until my HR drops back to low zone 2, then start jogging again at 5.2. Best 5k I’ve ever run is a sub 24 minute when I was in good shape. Working to get safely back to that at age 59. That means I’ve had to lose almost 20 lbs (and I’m only 5’3 lol) and run\walk consistently, almost every day. I look at it like this; by losing almost 20 lbs since January of this year, what would that feel like if someone strapped a 20 lbs weight on my back now and said “ok, go run a 5k”? 1. Obviously, losing that much weight is going to naturally help me run faster, and 2. The consistent jog\walk I’ve been doing has increased my VO2 max since I started running. My blood pressure has gone down, my resting heart rate has gone back to normal, and I look and feel better. Most of my almost daily running is steady state zone 2-3, with a hard intervals day once a week. At my age, I may never see a sub 24 minute 5k again, then again, maybe I will. I’m just curious to see if I can keep the weight off and train consistently like I mentioned, how fast I can end up running. There are tons of 60 year olds who can run a sub 20 5k, so, who knows? In any case, I have no doubt I’ve given myself a better chance at living longer with a better quality of life in hopefully the next 30 years 🤗
He is more fit than a 20 min 5K. If 20 min 5K is your ceiling, depending on age, your HR could get up to 180 or 190 easily. My heart rate is always highest during a 5K.
@@paddywiggle Super good point Paddy, agreed on all points. At my age, the book says my max heart is ~160. Most sources say that calculation, 220 minus your age, is just a frame of reference, and I agree. When I push on interval day, I feel perfectly fine hitting 175 to 180 max. I pretty much can’t sustain that HR more than a couple of minutes, and don’t want to lol. But yeah, watching his HR stay in the 130s early on in the run makes me understand better where my fitness level is at. My HR hits that right now pretty quickly after I transition to greater than a 5.0 mph jog. I have no doubt I’ve got plenty of room for improvement if I stay the course with my weight and training plan, just curious what that will top out to one day.
Maybe because I’m still in my early 20s but my heart rate during my easy and race pace is always high that I get self conscious about it. Like 170-180bpm is still comfortable to me and I can have conversations during the run, keep it up for a half marathon, and still have a sprint finish at the end. So I try to go by feel instead. But some peers around my age have a normal lower heart rate compared to me though. Maybe im biting more than I can chew, maybe everyone has different zones, im not sure.
Heart rates vary so dramatically between people that there's not much information to be derived by seeing other people's. For eg I'm 44 and did a 19:37 this weekend - max HR was 195.
@@Jeyblox I agree, everyone's HR zones can vary. While I train a lot in zone 2 or 3 because I know it's helping me slowly build my cardio without just taking it to my max every run. And there are lots of times that I just ignore my HR and run by feel. I've been running for 40 years, starting when I was 18 in the Marines, so by now I can definitely run by feel! I'd see some Marines just take off at a dead run on the 3 mile Physical Fitness Test, knock it out in 17 minutes easy, then smoke a cig afterwards. I never was that lucky, I had to train hard to keep my cardio up, some people just have a genetically high VO2 max.
I got my first ever sub 21.min 5k at parkrun this morning and I definitely used some of Andy's psychology from this video. I even said "This is your opportunity" out loud at one point during the 4th km. Thank you @therunningchannel
Did my first 20 minute 5K yesterday. On a road bike.
😂
Damn man😂 i was about to congratulate you, i run 25min 5k and i know how hard it is.
lool
Shouldn’t that be sub 10 minute 🙄
Oh no 💀
respect to the cameraman running it backwards
We used a bike don'r worry haha
@@runningchannel Curious what the setup was. Did the guy on the bike just have a camera mounted on him or was there a camera on the actual bike? The whole time I was watching this I was wondering how it was filmed.
Crazier than you'd think, they ran it on all fours
@IdoEDlTS That makes sense. I'm always curious how these long tracking shots are executed.
looool!
This is my 'dream' pace, and you're running it while having a nice chat along the way. Well done Andy.
He makes it look so easy 😮. Very inspiring 💪
Not difculet in one year only I start run from 35 minutes To Sud 20
I work hard in up hills and run with Havy jacket 10 killo also long run
With gym
@@SASA-ko6ps When you start running your performance increases quite quickly, then you will begin to level out. That's when the the real hard work starts. More effort for small gains.
@Orange Goblin I get better speed when I go to gym also run hills in termedal machine I run 6 days aweek I get better and better..
It's faster than my 1K pace...
I can't believe that cow flipped me off at 1:47 fuming
I swear that video transition after was precisely intentional lol
Zoom in, he only waved
@@KeithEndrethe woman next to him didn't 🤣
She did get in the video, which was her intent when doing what she did haha 😂
Just did my first ever 5k under 30 minutes (PB 29:58 😊) yesterday and this motivated me to go push myself even further
Well done Sir, that barrier is a big deal, hope you got a massive good feel from taking that barrier down.
@@andrewcarey2582 It felt better than my half marathon PB two weeks ago 😅
@@valeriepoulin4297 That’s interesting! I used to run a 5k in 24 minutes without any training when I was in my early 20s. Then I stopped running for a long time. Now in my early 30s I just jogged a 5k in 29:58 two weeks ago like you just did and looking forward to getting back to sub 25 minutes for the 5k like the good ol days. What’s your ultimate goal? How long have you been jogging and how many miles a week?
@@gustavogo2915 I don’t have an ultimate goal. I train to better myself everyday ☺️ I started running in the summer 2020 and completed my first 5k in 43 minutes. Since then, I’ve ramped up the mileage and training, lost 45 pounds and ran two half marathons. I usually run around 30k a week and strength train twice a week. Other days are mostly cross training (cycling, skating, swimming, hiking). In the future, I want to complete a marathon.
Try doing this in South East Asia where average temperature is 35c then I'd be impressed.
You look so casual and relaxed at this pace, almost like you're gliding. Whenever I try running
It probably has to do a lot with a persons height. Short legs have to move more for the same pace.
@@Stuffinathor height? Not really, some elite runners are rather short :)
The most important factors I guess are weight, legs stength and heart stamina. Of course there are others like genetics, body posture or even shoes. But the first three are far more important I guess.
@@StuffinathorI'm 6'8 and this is not true at all. Carrying a larger frame adds to the difficulty and does not make it easier. Most marathon/long distance runner professionals are shorter than average. Smaller frames, lighter bodies, all helps streamline them to faster paces.
just perspective. film yourself running 4km/pace and you will look like you aren't going that fast. the only running we ever see filmed is fast running so seeing 4km/pace looks slow. but feels fast.
@@greg4506you still cant deny that 1 normal comfortable stride of a taller a person is longer than a shorter person. Im short and i ran with tall people before. So height is an advantage.
3.35 min/km he's running at the start but advises mekons like us not to "start off too fast". BEAST!
It's motivational but also a bit overwhelming 😅😅
He's running that first 1k at almost the same pace as my stride pace 🥲
This is my 300 m sprnt after main 5k and 3minutes brake. For me it is insane.
Noob here. Why is pace measured as 3.5min/Km? Time over Speed? Aren't we used to saying 17.14KM per hour? That's a beast speed for me.
@@PVSajan it is easier to calculate with by the fact that its a pace and not a speed (so time/distance and not distance/time like kmh)
You easily know that if you run 500m in 1'45", that is a pace of 3:30/km, whereas if you want to know in kmh you need to a more steps like 60'/1'45" ≈ 34, 34x500=17.
And it works the other way, lets say i want to run a 5k at 3'40", what time will i aim for ? easy 3'40"x5 = 18'20" not so straightforward when saying i'd like to run 5k at 16kmh.
And its in mins not hours because that's the scale of time best associated to a km for a runner. For a turtle you could say 1h/km 😆.
Took this advice this morning and got my 19:57 at parkrun this morning 3 second PB sub 20 big shout out to Andy!
When you got your PB of 20:00 you must have been so annoyed.
@@SuperYtc1i would crash out
@@SuperYtc1I got 19:58 yesterday, I sped up a ton towards the end, I just thought of how mad I would be if I got 20:00 or 20:01 after I saw how close I was
Completed my first sub-20 ParkRun on Saturday at Holyrood. Didn’t expect it but things just fell in to place and felt amazing as I went round. Delighted
Huge congratulation 🎉
Well done! I'm almost there.....20:09
Impressive given the big old hill!
Many congratulations! Fantastic achievement 👏
Wow holyrood parkrun is a really tough route so a sub 20 there is fantastic, well done!
After 12 weeks of running at 82kg I’m running a 30-32 min 5k. Super proud of myself! Got some brand new brooks shoes coming in.
I am 86kg 21-22 5k but you know i love your time allso
you should eat a lot for celebrate dude.. nice one !!
@@salvarsal hi bro this week I have 6k race last week I did 20:55 on 5k
@@oliversportchannel woaahh gratz you are so good man !!
Today, by sheer coincidence, I just did a "Sprint" Garmin daily suggested workout where the target pace for 10 seconds was 3:40/km , which is basically the pace that you casually (as you kept talking) maintained for nearly 19 minutes. Videos like this are both (mostly) motivating and slightly depressing at the same time!
Now imagine Kipchoge runs close to 2:50/km for 42 kilometers...
@@pawezawisza7436 I know. I was thinking about this when I noticed that my top speed (which I must have held only for a second or so) was 2:48/km.
Don't get depressed, he is world class, most of us are not, if I raced my self from 48 years ago I'd get embarrassed, but my 16 year old self would be impressed that I'm still getting at it! Keep moving!
@@Regnisab very well said, keep it up!
@@pawezawisza7436 he is a pro black guy 55kg of weight, that's why he cant be in top 1000 in thriatlon
Andy you're such a GOAT, at 3:30/km and you're having a breezy conversation is surely an advanced fitness level, we need a video on this please because I struggle to lower my heart rate below 170 even while giving a 6-7 effort
I'm always amazed at how effortless faster runners blow by me when I was racing 5Ks, and 10Ks. You made that 18:36 seem so easy chatting the whole time. Unreal!🔥🥇
The frontal view makes the tempo look so slow! But, it is impressive that you can talk so smoothly at that pace. When I did a sub 20 5k, I remember how painful it was after 3k and that the last 200 meters were pure torture.
Andy you make it look so easy! Impressive pace and heart rate considering you were talking too!
it's also interesting that his HR progresses exactly as mine does when I do a fast 5k. Of course, my "fast" is not at all like his. But I was always wondering if my heart behavior was normal. This is reassuring.
The heart rate, age and pace don't match up. 5K pace is right near lactate threshold. It should be in the 160s or 170s. Probably just optical wrist HR doing its own thing. You can also see it climb really slow at the start, which makes 0 sense.
@@shimona500 unless the video is a total lie, I don't think this guy's 5k pace is merely 20 mins. It's probably much faster.
@@acasualviewer5861 The guy is a 3:49 miler, he ran a 13:20 5k at his best. I appreciate he's retired now, but still.
@@shimona500maybe max is 150 😂
I love that mindset: “When it gets hard, that’s your opportunity. This. Right now. The next two minutes - is where you get the record.”
I have a 5K coming up in like 7 weeks. If I manage that in under 30 minutes that will be a personal best. I am in absolute awe of seeing you run so fast yet looking like it is an easy jog. So impressed!
Just enjoy your race. Running fast really got no benefits
@@HaswellCore beating your pb though. I get a buzz from that! Lol
I've been running cross country since middle school and recently made varsity on my team. I had made a 19:52 time to this during my last race before my last and struggled immensely. But after watching this and training HARD. I got down to 19 minutes and 15 seconds on the hilliest course anyone had yet been to. Today I decided to run a 10k and did it in 40:30. I feel like I can do anything right now and can't stop. Thanks for motivating me!!!
This is the most practical and useful running video I have ever seen - thanks for posting. I'm turning 56 in a week and have a 21:05 as my best 5k time to date. I have just started a structured run block and am working on strength in the gym 2x per week. Hopefully I can get under 20 minutes before age catches up with me!
👏🏿👏🏿👏🏿
congrats! Amazing time already!
Awesome man. I am 18 and aiming for a 22 min 5k right now. You are already one step ahead of me, props
you're a beast
Superb! Isn't this quite breaching the max heart rate? Aren't the max benefits available in the Zone 2?
I signed up to my first 5k in October. This content is so, SO good. It will be so helpful for me. Thank you so much for sharing this!
you got this!
35 years ago I run 10k 32 minute. Today I'm happy with 50 minute, but I'm near 70 y.o.
still faster than me with 32yo (im more into cycling tho)
Big cap world champion runs 10k on 28min
@@julienschepanick4527the 10k world record is a 26 minute, 6 minutes slower than that is still an impressive feat but nowhere near unheard of.
I'm currently doing 10K in an hour and 10 minutes. You're such an inspiration. I hope by the time i'll be 40 i'll have your performance level
@@julienschepanick4527So chronically online that you can’t believe a word you read, lol. Get off the internet, buddy, maybe you should try running and you’ll see that it’s not impossible to run that pace. It’s also ironic that you believe in a “28 min world record” (which you read online), but god forbid a commenter on UA-cam has run it in 32.
When I first run a 5K, my time was 37:40. I thought back then I had shit genetics and that I would never be able to run like other guys my age. Fast-forward to today, I beat my PB with a 28:21. Might not seem mega impressive to many, hell, some people get those types of times with no training, but I have stopped caring about such things. My final goal is to get below 25 in the next couple o months, and now I see runners like you as motivating.
All this yapping to say, even if you are a slower guy, don't let that deter you from trying to get in shape and bettering yourself
Well said and well done on that!!! 😊
He runs it at a pace I could never achieve but makes it look like my running pace! How does he make look so easy!??!
Extreme fitness
Longer legs and stride
@@Ruffnreddyrunner this is where I say I’m 6 ‘5” 🤣
Training.
@@feel.the.need. need to be mentally right
Big thank you for this, Andy. I’ve been chasing a sub 20 for four years and finally bagged it at a race last night. Watching this was a massive help and I’m super excited to see where I can get to now! 🎉
That is an excellent "tutorial" on how to progress oneself through the 5K. Practical, relevant, meaningful and relatable, thank you. Not just the typical statement you can see on the internet of you need to do 4 mins per km to achieve sub 20... You make it look so so easy 😃
Glad you enjoyed it Keith! Would you like to see more of this kind of content?
@@runningchannel Most definitely...
You often hear about build your 1 mile speed to be able to endure over longer distances at a quicker speed - be interesting how one would deal with a quick mile.
A 10k like above would be great too but wouldn't expect it of you. 🙂
The 1 mile would be good though.
From not being able to run for a mile without having to stop in april this year, I just ran a 5k in 21:13. So close but I'm sure I will get there!!
Just ran my very first 5k this past weekend with time of 27:18. I will try these tips to better my time on next one.
I'm more impressed with the dude running backwards, filming this, not making a sound, perfectly steady.
Running my first 10K race tomorrow! This is incredibly helpful :)
My heart rate goes to 150+ bpm after like thirty seconds of running at any pace even close to this. Even when I'm at my fittest!! Granted I do have asthma which I have to push through and that certainly adds to my heart rate, but needless to say Andy is so impressive not only being able to run this fast for an extended time with his heart rate in this zone, but also talk coherently while doing it!
Try to include slow runs into your schedule
@@minutemotivation.Can you tell me the benefits of slow running pls?
@@FollowNRBHendurance most likely
@@FollowNRBH Doing more of your runs at a slower pace is helpful for many reasons. Firstly - You recover quicker the next day to either hit the gym or do more cardio. Secondly - There's less chance of injury. Thirdly - You aren't depleting all your energy stores. Finally - Most importantly, you're building your aerobic base. So if you can run easier at a slow pace (imagine that 9min per mile) then when you are running very fast at 7min per mile, how you feel (e.g. the pain and stress) it's relative. By running slower more often, you are normalising running, in general, but your 'slow' pace becomes even slower, so that your fastest pace is easier to maintain. It's also good for progression runs and when you are trying for negative splits. If you wanted to run a steady 1st mile in a 5km, you'll have way more in the tank for the rest of the race.
Add Zone 2 training
I once thought sub-20 was an unachievable dream, but i broke it with 19:44 at a local race last year. I recently knocked a bit more off that to 19:26 and that original race is coming up again in a few weeks time, and I'm hoping I can squeeze a bit more out of my legs! This is a great video as I understand a lot of what you're feeling and saying, I hope to implement some of it!
Oh, btw, I PBed again at my original sub-20 race. My time this year: 18:59! 👊
Well done!!
congrats on your multiple sub-Zucks!
I ran a 19:40 for the first time two weeks ago at 43 and watching him run is mind-blowing. It looked more like a 5:30 pace, he looks so efficient running. Respect.
He’s tall so his stride is long
You just ran in almost half the time it takes me 😮 Congrats man! I have only been running a few months and these tips should help me break sub 30 💪 Thanks for all ya'll do!
I suggest running 10k for a while, your 5k time will go down.
@@acasualviewer5861 I would have to agree! I have been training for a local 10k, and according to my Garmin, my 5k times are dropping. Just ran my fastest mile in 20 years so not too shabby 💪Thanks for the tip!
If you're running 10ks and you notice your 5k's are speeding up, it's probably because you're running those 10k's at a slower pace and building up the capillaries in your lungs building fitness. Good work, keep at it!
Thank y’all for the tip, ima start doing that now :)
I did a couch to 5K plan the past couple of months and ran my first race on Thanksgiving. It was a four mile race so about 6.44K. I finished in just under 51 minutes and had been discouraged during my session last Sunday because of how long it seemed to take me to get to 5K (turns out my wrist tracker is just not reliable for tracking distance. I must have actually gone more than 5K Sunday).
I get a runny nose when I run outside so I do have to slow down/walk to blow my nose multiple times. During my race, as with much of my running workouts, I do a run/walk combo.
When I started out running I never ran over 2 miles, and it was always above a 10min/mil. I decided to do a marathon and stuck hardcore to my training schedule.
My marathon time ended up being 3:47:46, and I still had the running bug. So I started doing 5Ks and kept placing in the top 10 finishers. It just became very natural to just run faster than a 7min/mile for 5K distances or less
I used to run 5k/20.... (35 years ago). I can barely run at all now. The lesson to every who reads this comment... being able to run is a wonderful asset, use it or lose it.
When I attempted this this morning (I did the whole Victoria Park instead of laps), I managed to do it in 21'39" - got stitches in the last 500m and almost had to stop, and your final heartrate was my average 😂 Hit 170+ after 80 seconds and by the last 1km I was at my max heartrate of 193. I definitely started out too fast at 3'53" and only managed to hold onto the pace for 2km before I started to lose it, will definitely be taking all your tips on board for the next attempt!
My legs are tired from yesterday’s run, but also burning with excitement after watching this!!! Sub 20 minute is my next goal, only 1:05 minute left to shave off…
That’s relatively a ton of time
i've never specifically trained for a fast 5k (my PB is 25.20) so i can't imagine what it feels like to run at 3.45/km pace for an extended period of time. thank you for showing this!
Andy is such a beautiful runner!
If that's your top pace then it feels like you're all over the place and burning up. I ran under 18 mins 100+ times. You just feel slow strangely. Horrible. It's still not that quick. I was doing 13km runs every day for a while and burning them - usually 14.5-15km/h and that was quite cool but so what it's the luck of nature that's all.
@@moaningpheromonesreally bro ? 15 km / hr 😱😱 it's too hard , since how many years u have been running 🏃♀️ ?
What an absolute legend, running an 18.30 while giving commentary, brilliant stuff! I just ran a 19.40 for the first time today and it felt great! But the thought having a casual chat while doing it is mad! haha
As someone who's been stuck at 20:25 for a while, this was very interesting to me. I'd love to have cadence shown on screen alongside pace/hr, as I couldn't tell where the extra speed was coming from. You didn't look like you were turning the legs over *that* fast, but neither did you seem to be bounding along. Mainly it just looked really easy!
He has such smooth form. It didn't look faster than any other runner out there, except he kept leaving them in the dust.
He seems fairly tall
The good runners seem to make it look easy, good form and extremely fit
This video is what I needed to push myself at Parkrun this morning. Finally ran my first sub 25 5k (24:50)!!!
Was completing between 28 and 27 minutes before.
The part that really resonated with me was where you spoke about the red line and people not knowing how much they are capable of pushing. Thank you so much!!
I ran a sub 20 minute 5k. Maybe more than once but i still feel it’s one of my proudest running achievements along with my PB mile of 5:44. Setting realistic goals is critical as you work towards PBs instead of just setting ones that are well out of reach at the start.
It's an amazing achievement Thomas!
To me, the most important part is really about being as efficient as possible. A lot of people make the mistake of bouncing a lot (tiring out their legs) while slouching (decreasing lung capacity) and not driving their arms enough (putting strain on the core). It might make you *feel* more tired to do these things, but in reality by improving your form you'll end up distributing the workload across the body better and leave more power in your legs and lungs that you can dedicate to going faster. This combined with a solid diet, good hydration, good sleep, and a big smile (yes, it actually helps you get in more oxygen) can easily take 30+ seconds off your PR.
using your arms to generate the new increased pace in the last 400m is a genuine insight!
But... but how
@@dr97236 Swing your arms
I am currently trying to push for a 25 min 5k. I have always sucked at running and never liked it much for that reason, but it is fun to have a goal and as my overall health goal is to get leaner it is a good combo with it. I don't think I will try to push much lower than the 25 min though. 5min per km feels like a good round number.
Currently I am at 26 min for 4.2 km as the natural sprint lane outside my house is 4.2. I will have to add some extra to get it to 5 in the end. Making good progress imo. Hopefully will be there by summer. We'll see.
One necessary step to do that missing at the start - get super-fit beforehand. 😉 Neatest part was the slowness of the heart rate rise at the start, despite being at target pace.
Just did my 5k PB at 23:48. Down from 29 minutes 3 months ago. I've been using the channel to help a ton! Thanks :)
The next goal is sub 20 minutes ! Just need to work on my breathing / hear rate.
I'm not near a sub-20 yet, but I am progressing every week. When I started I was running 6:00/km at a 180 heart rate, and now half a year later my normal pace is 5:30/km at 160 heart rate.
And I could only last 3-5km compared to the easy 10km now 😊. Just gotta keep on going.
and be injury free.
I’m averaging 5:40 and 175bpm. How the heck can I improve?? This guy makes my run look like a walk. I don’t understand how to improve. Does it really take years of consistency to get to those lower numbers?
@@dennisritchie606 depends on how much effort you want to put in, just check out some 5k running routines. in the beginning you're gonna make pretty big improvements quite quickly in my experience by doing 1 long run + 1-2 interval / threashhold / easy runs a week, so 2-3 runs a week
You can make it. 2 years ago i had the same pace, and now im at 4:40!
@@dennisritchie606 mileage. If you run more you progress faster..
I really find this video to be helpful.
Long runs doesn’t scares me. But the speed does. Of some reason I panic when it gets hard even when I know that I have more to give. It’s really interesting how Andy deal with pacing and the mental part and when and how to push.
A sub-20 5k is my target for this year, so this is an amazing video to take in and learn from, thanks Andy
How did you get on?
this is crazy! I can't imagine doing that, and his doing it talking, like it's nothing, you've got yourself a new fan!
Now that I watched this, it feels that I could do it... except I cant!
My 5km PB has been at a 22:23 for some time and I've recently started working towards getting under 22mins. Thanks for the tips.
It’s now a year later. What’s your pb now?
Really enjoyed this video. Love the live commentary.
I broke through the 22minute barrier for 5k a couple of weeks ago, having only broken 25minutes six months ago.
Hopefully I get to 20minutes one day.
Did just my second 5k practice today and was at 23:09, training to run with my kid at the Loch Ness 5k... Basically 160-170bpm the whole way, feels very good! Last km was bloody hard though. I can't actually imagine taking another 3 minutes off of that 😳 I kind of hated it, but loved it at the same time. Anyway, thanks so much for the video, this is really helpful, you are an athletic beast!
Ran sub 16:00 as a youngster. Ran this 6:30 pace for a marathoner. 40 years later this is my dream pace for a 5K. I'm at 21:15 and it feels like a sprint! You look effortless.
Same here. He looks so fast running that 5k lol.
I used to run 5k's in 16 minutes-ish back in High school (Although I was mostly a miler and an 800m, but I loved the 5ks) but now 20 mins seems like a hard task.
You both have never ran a 16 minute 5k. Why lie ?
@@lean2281why waste your time with a stupid comment?
This is so incredibly helpful! I’m trying to run a 5k for the first time and can barley run 3 minutes. But seeing your heart rate and hearing you talk through things to remember while running has helped me feel normal. Although your way faster than me, your pushing yourself and pushing yourself is hard for everyone. Even if my push is slower. Anyways thank you so much for making this ❤
My problem is after 2 minutes my heart rate is 180
I’m at 180 from 2km onwards, just have a fast heart rate 🤷🏻♂️
My PB for 5km is currently 25:46
My average heart rate in my first half marathon was 177bpm and I did it in 1 hour 57 minutes. Some people have higher heart rates. My 5k average is 190+
I average 200+ for 5k at 18
I use my auxiliary heart as soon as the primary goes over 180bpm. That way can let it cool off and come back later.
@@dimitar297 genius
I'm 1.7m tall and weigh 100kg's and just started running again. My current pace is 6min per km over 4km's. This video is so motivating and helpful, cant wait to get out again tomorrow to try and improve to a sub 6min pace and slowly chip away to a sub 5. Awesome video
3:30 pace feels SO good... the wind, the stretch in the legs. It feels like actual running as opposed to jogging. I can only hold it for 400m for now, hopefully I can get it to 5km one day. This is great material for visualization!
I get this nice feeling too but for like 4:30. 4:00 almost feels like a sprint already and I can barely hold 3:30 for a few meters 😂
I've been running for 2 months I wonder if I'll ever be able to reach these paces on a 5k or 10k
I moved to Torquay, Devon about 4 years ago. I can honestly say, I miss Victoria Park soo much, this park got rid of a lot of Demons for me, really enjoyed watching your PB I've done a few around here and loved every minute. Thanks! 🙏🏿
Kudos to the camera person on this video too - not sure if they were running/pacing or cycling but v.e.r.y. smooth!
Drone maybe?
Great video! Running a sub 20 minute 5k takes work. At least for most of us runners.
I did it twice, and started my training a week after I ran a marathon. I found a 6 weeks training guide online and followed it. I couldn't try it at a race, because walkers love going early and standing right behind the elites. They then walk side by side and will ruin your attempt. I chose the flattest parkrun around and did it in 19:45. The last 2k's were absolute pain! My last k was my slowest, at around 4:05. To prove to myself that it was not just a fluke, the following week I visited another flat parkrun and I did it again! My second attempt was 19:55. I have never tried to run a sub 20 again. The training was too brutal and I can't stand that many track/intervals, hill repeats and fartleks. I'm more comfortable with marathon training.
I have always found "urban" running/jogging intriguing. While running on track you are guaranteed a level flat surface throughout. When you run in the city/road/outdoors (so to speak), the sloping of the road is so inconsistent from route to route that it's difficult to measure performance in a very objective way.
If anyone is wondering. Running a 5k in 20 minutes is 9.3 mph pace. This would be 6:27 per mile
Or you just use the metric system. (4:00.00 min / km)
My 5k pb is 16:54 which I got a month ago. I usually run low 19 minutes at parkrun on the weekends and that's pushing my three year old in the pram. That's my secret to getting faster, if you run with a pram then when you run without one you'll be so much faster.
Time for sub 15
Pushing your kid at 10 mph in a pram!? 😂 Gonna be a speed Daemon when they grow up.
13:41 😂 I just saw it
@@kye3k1 That's the plan
You run low 19s with a pram, really?
The way you advice while running ...rare of d rarest thing i have watched. Respect and love ❤
My pb is around your 18:36 run here, but no way could I talk during it, props to you Andy 👏
Yoo I am 14 and just started training for track and running bout a month and a half ago. I can run a 22:39 5k. You think sub 20 is possible in a 6 months?
@asc2276 I would say so, if you put the training in I see no reason why a sub 20 wouldn't be possible. Need any training tips?
@@theo1611 yes please! Is running on concrete bad by the way? Heard it can cause arthritis and joint problems when you get a lot older
thanks for this one. I was aiming for sub 19min at the weekend & used some of your key points: arms in the last 400m, been relaxed, and beat the gremlin and embracing the hurt locker. the only thing that didn't work for me was easing into it. i take this as a learning for the next time. finished at 19:07min. 1st km was 3:54. thanks again.
I’ve picked up running about a month ago now. Couldn’t run more than 1k at the beginning without almost throwing up every time, but last Saturday I ran a 29:14 5k and still ran some more after I’d calmed down. I’m blind, and so I run with a buddy and he’s currently in Germany so it’s the treadmill for now, but I am gonna incorporate your advice into my next run. Also quit smoking yesterday so that helps too. Will edit this comment and let you know how things go.
How is it going?
Ran my first 5k in June, which was actually the first time ive ever ran that far, and I ran it in 21:12. Alot of good tips given here, all of which i could have definately used lol.
This was a great video and well timed too; 3 weeks left until I return to where I ran my very first timed race. It was a local 5k after finishing a couch-to-5k course and I did a 27:59 and I'm coming back 1 year later to try and go sub-20. Very nervous but very excited!
Good luck, it’s a big milestone 🤞
How did your do?
@@Humiliated1234 thank you for asking! The chip time came in at 20:33. Not what I wanted but I’m still happy overall with my year of progress 😀 finished 105th last year and 14th this year 👍
@@Chunkyfunk01 holy fuck dude you went from 27:59 to almost under 20:00?
Then you went from 105th place to 14th dude are you tfucjimg kidding me? If you didn’t celebrate that in any way I will be very angry with you please tell me you celebrated in any way?
Imho the most impressive feat here is the camera person doing that 5k time running backwards, all while keeping Andy nicely centered and focused for the camera!
Fantastic video full of precious and most authentic advices! Cheers Andy!!
nice pace man, i'm at 24 minutes right now.. you're a beast dude!!
This is really great content. I have a 5k time trial coming up and the tips here are super helpful as is really observing the physical effort, breath and HR.
I did a 28 min 5k today, was my first try. Felt really good, The runners high is epic. I am hooked. Hope to improve soon.
new runner here, on 6 mins/k my heartrate is at 180bpm during 5k run on tropical climate. Your pace and HR is very impressive
Excellent video Andy - the advice is great and will def help people improve their 5k PBs - that 4th KM is always the pain cave - Similar to the 7th and 8th in a 10k....deep in the cave and not close enough to home to feel safe yet :)
The relaxing of the shoulders, lifting the knees and focusing on the breathing was key to getting through that 4th Km at pace for me.
I'm a 3 month old novice runner and this is the best video I've ever seen. Andy just casually dropping pearls of wisdom as he runs my dream pace. Thank you!
Really like this style of video run along, not sure you needed to overlay the 2 angles, one or the other would work nicely
Wow! Your fitness is amazing. My best so far is 5km in 28 minutes and done 10km in 57:30 minutes. I'm new in this running world, about 6 months. My goal at the moment is to complete a half marathon in the next summer and my dream is one day be able to do a full marathon. Thank you so much for sharing❤
Andy a quiet afternoon jog, versus me coughing up a lung trying for a Parkrun PB 🤪
I’m trying to get sub 26:00 in my 5K and these tips will surely help. I have also learned recently how important it is to warm up properly before a run, my running has improved immensely now that I do a proper warm up.
Good luck! How do you tend to warm up?
@@runningchannel I tend to do a 7-8 min warm up jog followed by some activations (glute and hips usually) if I'm still really stiff or sore though I do some dynamic stretches.
I ran sub 20 for a 5K for the first time ever on Friday evening I’m the Christleton 5k. It was a packed field and chasing all the fast people really helped. 19:40 to be exact. My son who is 11 ran a 17:22
Congrats to you both, impressive times 🎉
Your son's got real talent. That's amazing for his age!
@@arkamukhopadhyay9111 thank you
Just did a 5km parkrun after training for a little bit. just managed to break 30 mins for the first time and can consistently run a 32 minute 5k. Looking to build a training plan to push onto 10k
Brilliant! Well done Lewis! 💪
Recently got back to running. Currently working on my base runs. Aiming for sub 30 minute before I can graduate to 10K. Going to put more sessions on 'race pace on tired legs'.
Thank you kind Sir.
I have definately pushed myself to the max in my 22:07 5k pb. I averaged 177 HR and maxed at 182 for the last 2 km.
My pb is 19:38 and have to say this advice is perfect. I used to go too quick out the gate and I kept narrowly failing because my last two km just weren't good enough. Relax is the key. Steady quick is the way.
I do believe Andy is still the world ParkRun record holder, at 13:48 or something ludicrous 😂🙌
Correct he is
Andy just trolling Parkrunners worldwide for the past decade 😆
Yes. I thought he was a random dude running a 20 min 5k, like wow big deal alot of us did that when we were in our early 20s. Then i realize oh this guy is almost 7 minutes faster i almost was like who is this guy, then remembered his older videos.
Since this comment he is now the former park run world record holder 😂
Still held the record for 11 or so years though. Absolutely amazing athlete!
@@ethanl.1699 and without the benefit of super shoes
I've always struggled with the 4th km. I like how you described it as an opportunity, instead of a burden. I'll try to think that way next time I try for a fast one!
The 4th km is always the hardest for me too, to the point of wanting to quit if I’m running close to my limit. Then somehow seem to find something for the last km
My heart rate would be at 170 after 500m. Well done Andy.
I am 6'1, to do a sub 20 min 5k, I have to improve my cadence to >190 spm. Not sure about your height, unless you are above 7 feet, the pace does not look like you could finish 5k in 20 mins.
I usually do my 5k in 30 mins, but this video has motivated me to push harder. Thanks for it 👍
I’m 49 and have been running sub 20min 5ks for years - I did get as low as 16:30 in my 30s. I didn’t realise I’ve been doing 3:30 kms. Quite impressed. I think the biggest impacts on running times are your weight and how long you can hold onto the pain for!
I ran a 1:18 half marathon and it hurt from the first minute! 😂
You make it look so easy. Tried to follow your pace on treadmill, nearly died. 😂
btw weather looks so lovely there. I’m in Melbourne, Australia. We are heading into winter 🥶💗
Haha have you got any goals coming up Amelia? We've got some very overdue sun in the UK at the moment
I did Cross Country in high school. My best 5k was 20:50 on a very hilly course. Not being able to get under 20 minutes absolutely crushed me. I haven't consistently run since graduating 2 years ago. This video is motivating me to start training again and conquer that 20 minute mark.
You can get there Antonio! 💪
I‘ve always wondered what the heart rate is for someone who can run a sub 20 minute 5k, and now I know. Super helpful. Right now, I can only run a 5k and stay in a zone 2 or 3 heart rate by run/walking. That means I “run” at a 5.2 mph jogging pace, and when I get very close to zone 4 I walk at 3.0 mph until my HR drops back to low zone 2, then start jogging again at 5.2. Best 5k I’ve ever run is a sub 24 minute when I was in good shape. Working to get safely back to that at age 59. That means I’ve had to lose almost 20 lbs (and I’m only 5’3 lol) and run\walk consistently, almost every day. I look at it like this; by losing almost 20 lbs since January of this year, what would that feel like if someone strapped a 20 lbs weight on my back now and said “ok, go run a 5k”? 1. Obviously, losing that much weight is going to naturally help me run faster, and 2. The consistent jog\walk I’ve been doing has increased my VO2 max since I started running.
My blood pressure has gone down, my resting heart rate has gone back to normal, and I look and feel better. Most of my almost daily running is steady state zone 2-3, with a hard intervals day once a week. At my age, I may never see a sub 24 minute 5k again, then again, maybe I will. I’m just curious to see if I can keep the weight off and train consistently like I mentioned, how fast I can end up running. There are tons of 60 year olds who can run a sub 20 5k, so, who knows? In any case, I have no doubt I’ve given myself a better chance at living longer with a better quality of life in hopefully the next 30 years 🤗
He is more fit than a 20 min 5K. If 20 min 5K is your ceiling, depending on age, your HR could get up to 180 or 190 easily. My heart rate is always highest during a 5K.
@@paddywiggle Super good point Paddy, agreed on all points. At my age, the book says my max heart is ~160. Most sources say that calculation, 220 minus your age, is just a frame of reference, and I agree. When I push on interval day, I feel perfectly fine hitting 175 to 180 max. I pretty much can’t sustain that HR more than a couple of minutes, and don’t want to lol. But yeah, watching his HR stay in the 130s early on in the run makes me understand better where my fitness level is at. My HR hits that right now pretty quickly after I transition to greater than a 5.0 mph jog. I have no doubt I’ve got plenty of room for improvement if I stay the course with my weight and training plan, just curious what that will top out to one day.
Maybe because I’m still in my early 20s but my heart rate during my easy and race pace is always high that I get self conscious about it. Like 170-180bpm is still comfortable to me and I can have conversations during the run, keep it up for a half marathon, and still have a sprint finish at the end. So I try to go by feel instead. But some peers around my age have a normal lower heart rate compared to me though. Maybe im biting more than I can chew, maybe everyone has different zones, im not sure.
Heart rates vary so dramatically between people that there's not much information to be derived by seeing other people's. For eg I'm 44 and did a 19:37 this weekend - max HR was 195.
@@Jeyblox I agree, everyone's HR zones can vary. While I train a lot in zone 2 or 3 because I know it's helping me slowly build my cardio without just taking it to my max every run. And there are lots of times that I just ignore my HR and run by feel. I've been running for 40 years, starting when I was 18 in the Marines, so by now I can definitely run by feel! I'd see some Marines just take off at a dead run on the 3 mile Physical Fitness Test, knock it out in 17 minutes easy, then smoke a cig afterwards. I never was that lucky, I had to train hard to keep my cardio up, some people just have a genetically high VO2 max.
I got my first ever sub 21.min 5k at parkrun this morning and I definitely used some of Andy's psychology from this video. I even said "This is your opportunity" out loud at one point during the 4th km.
Thank you @therunningchannel
You're making my target 5km time look too easy 😅
Andy says the same thing about people who can run long distances!
@@runningchannel I could do with an Olympian pacer though 👀