Helping a man achieve his DREAM 5K pb - SUB 20 PART 3
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- Опубліковано 21 тра 2021
- Helping a man achieve his DREAM 5K pb - SUB 20 PART 3
Helping a man achieve his DREAM 5K pb - the Trilogy
PART 1: • Helping a man achieve ...
PART 2: • Helping a man achieve ...
PART 3: • Helping a man achieve ...
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Alan Outbound and I have been trying for the past 6 months to get his 5K time down to sub 20 minutes. Breaking the 20 minutes for 5km has proved to be a challenging project. This, is part 3.
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This is brilliant.
Thank you Harry great edit there and many thanks to everyone for all your help. 🏃♂️🏃♀️
Well done. Great effort.
@@pord Thank you
what training plan did you follow for those 6 months?
I've been trying for a sub-20 parkrun for three years now and I feel a little silly getting so emotional watching these videos. My best is 20:19 but I feel that I have it in me to make it. I'm so happy for Alan's achievements, he absolutely smashed it.
It's a huge target, keep pushing and thank you for watching
@@thisisjogon Thank you! Just got 19:55 on Saturday. Very happy, and thank you for the inspiration.
Wow, a brilliant effort! I often find Pbs come when you don't put too much pressure on yourself. In a proper race, I'm sure Alan would go even quicker! Kudos.
I think I could have actually
Wise words from Luke JOG ON Reynolds
Congrats Alan. Didn't just do it, absolutley smashed it!
Cheers Neil
Well done Alan 👍 I love seeing this type of video. I did my first pain free 5k (28mins 😩) this morning after having a month off due to a foot injury. My fitness has taken a hit but your video has inspired me to keep getting out there.
Glad you’re getting better Andrew
Harry
Well done Alan.
Amazing effort in those conditions. I've really enjoyed your trilogy of personal best attempts. Thanks to you both.
Way to go Alan! I just failed today for my 13th attempt/week in a row for a sub 20. Sitting at 20:34 currently as my PB, this was inspiring to watch someone on the same journey as I’m on break through, and get it. Nice work sir!
I understand that, it can be frustrating - never quit keep it up you'll get there. Which parkrun do you attend?
Thanks @@thisisjogon! I’ll get it. 💪 I’m in Canada so I haven’t been to one.
@@AllThingsRealEstate I hope one day to get back over to Canada to run, what a country
Yay!! He did it 🎉🎉 Well done Alan 🙌🙌
Thank you 😌
Thank you for watching Christina
Congratulations Alan! 👏👏👏
🎉
I've just caned all three episodes, loved this! and I know how hard it is to break 20, only ever got to 20:21 myself before the times started going the wrong way. Thanks for the great content :)
Thank you for sharing, and watching all 3 episodes!
Nice one. An inspiration. I have to get back to doing some speed training before parkrun returns. A new PB while I still have the legs would be sweet.
Go for it David
I adore the narration and editing of your videos--keep up the amazing content!
Thank you Emily and Cory, the many hours are worth it 🧡
So inspiring, what an amazing run he accomplished, big kudos! And thanks for creating great content and putting it out there
Thanks for watching 🧡
Great stuff Alan 👏 🤙
Thank you
Love it! Well done Alan!
Many thanks Caroline
Brilliant video Harry and a fantastic outcome. Well done Alan 👏👏👏
Thanks Chris
A man acheives his dream!! And smashed it by a long way. Congratulations Alan and another great video Harry. Great time for GB Louise too! ps 2.21 Marathon??!!
Quite the marathon time isn’t it. Joe is a phenomenal runner
Rewatching this as "Break 20" is my next goal, having broken the 2 hr Half Marathon mark on Sunday. Cannot wait to get back out on the road in the Flourescent Orange 🙌
Hope it went well
Cheers for reppin’ the fluorescent orange
Great running Alan. Well done 👍
Great video too.
Thank you :)
Many thanks 🧡
Fantastic! Well done Alan.
Thank you Harry for another great video 🧡
Appreciate you watching so quickly Dave
This series is brilliant!! Instant fan and subscriber of your channel.
Welcome aboard Mathew, very kind of you to say - thank you for subscribing
Dreams can come true, Well done Alan and another great video Harry
Thank you Alasdair ‘original top’ Hunter
Thank you 😊
Great work Harry with the video ! Fantastic run from Alan . I’m sure my message to him suggesting the route change made the difference.
Many thanks Jim
This is was too dope! Congratulations 🤘🏾🤘🏾
thank you
Great video Harry - hope Mr. Outbound is doing well 💪🏼 #vanlife
#vanlife
Absolutely top man. Many congratulations!
Thanks for watching
Just watched all 3 parts... Awesome effort. Inspiration levels maxed out. Cheers Alan.
Awesome Richard, appreciate you watching the whole trilogy! 🔥 🔥 🔥
Well done Alan on your sub 20 5k
Thank you Stephen
Well done Alan. You smashed it 👏🎉
Thank you
smashed indeed
Amazing! Well done to everyone, insane times!
Thank you Guy 🧡
Awesome motivating video
Last year I had plateaued at 55 years old in 23:36 and with some consistent training I went to 22:31 and then 22:07 all within a couple of months after watching you pace your Dad to a sub 22 min 5k
Sadly at just short of 56 years ago I've gone backwards badly due to covid fatigue and poor lungs
Looking fwd to getting back into it soon
Im currently at 38 mins with my lungs slowly coming back with short walk jogs and swimming
Thanks for sharing - sounds like you will be making a comeback, well done for always persevering and keep it up!
Harry
Nice work Alan! always good to PB when you don't plan on doing it from the start xD
🏃
Absolutely amazing 🤩 Well done 👏
Thank you 🧡
Get in there! 💪🏾
Boom
Great little 3 parter. You've earned a sub!
Also, there's literally zero benefit to GB Louise for helping out with this, (maybe a little plug for her sponsors) so its nice to see elites have genuine time for us mortals.
Cheers appreciate the sub and comment
Loved this series.
Really appreciate you watching the series
I recently set a 10k pb on a day where I really wasn't expecting it as I was still building my training back up after a marathon. Going into it focused but relaxed and stress-free it's something that I want to be carrying forward into future faces. I'd also add that as a fellow vaporfly wearer, the change of shoe would definitely be playing its part.
Great stuff, well done and thank you for the insight, yes it does seem to play a significant factor
Nice improvement. Six months of training giving 6 seconds per 1K. Running is hard. I salute his determination.
Thanks for watching
Well done Alan, if the wind had been behind you it would of been even quicker.
🏃
Smashed it, well done
It was a great challenge to be a part of
Tear jerker. Marvellous.
Thanks for watching the series
This is so awesome!!!!
Thank you Nathaniel
Great vid again you put so much time into the content and it really shows, thanks for bringing us along on this journey, GREAT JOB Alan you smashed it bro, did someone say sub 19? #coughcough :P
Thank you, it's greatly appreciated that it's noticed.
Have a great week.
Harry
YEAH!!! Amazing that he managed it in that wind. It looked like he'd lost some weight too.
A great joy to witness, to this day one has to hope he can go back and do it officially in a race
I'm going for sub 20 in 2 weeks, watching this again for inspiration!
Awesome - all the best with it!
Obviously, the Jog On t-shirt made all the difference.
Obviously
Glad you made it - even informally to meeting your goal. Running a 20 minute 5k is indeed a benchmark - and one I'll hopefully get back to one day. I'm not sure what you're doing for training with respect to overall mileage or individual runs. Definitely you need to train with some speed work to improve your fast twitch muscle recruitment to get faster. Based on your build I suspect that you are like me and can't rely on a ton of fast twitch muscles to get there on speedwork alone. You need to work on developing a high level of muscular endurance to train those slower twitch muscles to be able to function at a much higher load for a longer period of time. Running 10k runs, or even longer, and increasing your overall training volume will likely prove more helpful to running your 5k at a faster time. Hope you find a race soon to validate all the hard work you put in!! Well Done Alan!!
Thank you for this Chris, and for watching the series. Absolutely, it's quite the benchmark and requires a very focussed effort on many things to bring it all together in a race.
Hope your own running journey is going well.
Harry
@@thisisjogon I'll call it the 2nd journey....is going ok. The first running journey was a lot of fun...but came to a grinding halt about 12 years ago when I started to struggle with arthritis in one of my hips. Waited too long to do anything about it and got out of shape and put on a lot of weight. Had hip resurfacing done about 8 years ago and am a few months into my 3rd attempt to get back into running form. I was 41 when I had to give running up, and am 53 now. When I stopped I was a competitive recreational runner with times of: 5k: 16:50, 10k: 36:40, half marathon: 1:21:15 and marathon 2:52:04 (was in shape to run ~2:48:00 when things went south with the hip). I doubt at 53 that it is in the cards to get back to that level of running....but I've set my sights on doing an Ironman Triathlon hopefully in the next 2 years or so.
I definitely feel like when you have no pressure on yourself it’s a lot easier. Every single one of my records have been when I went for just a normal parkrun without going for it but everything just aligned breaking the records and feeling great.
It’s a great point Alex - I think for a lot of people this is the case
Thank you for watching
I really enjoyed this little video series. Very professionally done and a great story, was so happy for Alan, it's a great feeling to achieve a target you have set for yourself which you have worked so hard to achieve and credit to every single runner out there who puts in the effort to improve themselves. I started running consistently this year and broke 24 minutes for 5k at a parkrun recently (23.46) and 20 minutes is definitely a goal for me in the future.
Congratulations on your own successes!
Thank you for watching and all the best with future running endeavours.
Absolutely brilliant series. Well done Alan 👏 Would love to know what you did in between attempts . I'm still trying to break 21 :-)
Thank you Steve
Yes you’d have to ask Alan, I believe he went away and did a fair amount of road running and mileage with this goal in mind
All the best with your own 5K goals Steve
Harry
Well done Alan 👍
Cheers for watching James
And so, I followed this amazing channel.
Starting to look like I'll one day break sub 20 as well.
So help me God!!!! 🙏🏾
Thank you and all the best with it
Whoaaawww amazing! Alan did it 😮😮😮 🥳👏👏👏👏 I feel a lifetime away from 20min 🤣 I got 23min 3yr ago then stopped running so much so I’m now at 35! Running again with disbelief however I got 23 is beyond me 😂
Keep it up, great running
I’ve been running 4 months and I reckon I’m about to break 20 - didn’t even know it was that fast and now I’m joining a club all because of this series 🤣😅
Anyone who breaks 20 has my respect John. Best of luck with it
Harry
Late to the party..well done Alan ..incredible journey to get there mate. Thanks Harry ..gives me such inspiration to try and achieve the sub 21. And then on to sub 20.
Wow.
🧡
Great series! I'm training for a 23:30, but it's a struggle. Who sang the intro song on the video, the Gabriel one?
Thank you Jay, great to have you watching
Superb Alan! How did u finally do it? What made the difference??
It’s hard to say Giles. The shoes changed, the surface changed and it was done on a GPS measurement.
It all shows Alan is absolutely capable of this pace, it just needs to all come together in a race to make it official.
Well done Alan.
He ran great
@@thisisjogon Ahoy there, I'm 46 year old, probably about 15 stone, currently doing 22 min. 30 secs. for le parkrun. have been doing around a 10k slow run and then a couple of treadmill sessions before saturday. What should i be doing. Just do more of all of that? Have kind of plateaued (is that a word). Anyway dig the channel dude keep on keeping on!
@@niallkennedy23 Appreciate it, yes certainly more mileage is just better for fitness. If you can take one of those treadmill sessions and do it outside, even if it's cold and miserable - it will just help to not have the ground moving for you. Keep pushing and thank you for the support
Wow that is an incredible time. But I'm surprised nobody mentioned the fact that he ran this final attempt in the Vaporfly, but not the previous two attempts. I'm convinced the reason he broke the 20 minutes is because of those shoes. They are literally magic.
Really interesting David, would be fascinating to know for sure. You make a great point. Thank you for watching and commenting
@@thisisjogon No worries 👍 Also I just realized now that it sounds like I'm having a dig at Alan, I didn't mean that. Just making a casual observation. He's still running at a faster pace than me, well done to him!
Different shoes and different surface with a GPS measured distance. Not comparable to the track runs he did previously, but nice run anyway and interesting series. Variables should be constant though.
I ran a 20:24 on the first day of 2024!! A great attempt but I’ve still not broken 20min yet 😢
How satisfying. Keep it up
Somehow i feel that running on stadium 400 meters track is harder than running on the road. I tried a few times to hit that 20 minutes, the closest i get was 20:01. I ran barefoot by the way, running in the rain is wonderful as long as there are no lightnings. Seeing video like this give me motivation to try the sub20 5km again.
I wish you all the best with it
@@thisisjogon thanks. Today I attempted to run with 4:10 pace for 5km but failed big time. Will need to train properly for that. Currently i am in the training for 3 hour 30 minutes marathon.
My time is 20;50 , from last 10 February , 15th may is my next attempt will be happy to break it ❤️💨
Best of luck with the next attempt. Thank you for watching
Where did you film this?
This was filmed on location in Aldershot in Hampshire Ryan. Thank you for watching
Im getting closer
yesterday I ran 5k (3.1miles) in 24 minutes
Awesome well done
Wonder how much the vaporflys had to do with the improvement!
Hard to say, some difference - difficult to know
Whats sort of training did you guys do?
Honestly it was up to Alan to train, 5K specific stuff of course
I think if he can drop more weight, he could be way faster than sub 20.
Weight loss is hugely significant
what's alan's weekly mileage like?
At this point I don’t know Benjamin it’s been a while, at the time likely 30-40 miles a week but it’s tough to recall. A good question
Allen carries a bit of extra weight on him. A few kgs less would greatly improve further.
Always a benefit to shed it no doubt about it
Appreciate you watching David
Attempts twice in on shoes puts Nikes on and smashes it
It does make you wonder doesn't it Mark. One hopes Alan will be able to make this official in a race.
Appreciate you watching
Don't think I'll ever get to this mark. Set a 20:54 t'other week but that was all down hill. Unlikely I'll even get close on flat.
You never know, with enough dedication it's possible
At 41 i hope to get a sub 20.. pb at the moment is 24.
Best of luck with it! Keep training going you’ll do it
@@thisisjogon thanks Harry. Loving the content. 👌
Vaporfly are the Reason 😅
Perhaps
Vaporfly 🥰🥰
Indeed Paul
@@thisisjogon and they match the Jog On outfit!
348389 views now.. mind u about 6-8 times by me!
Ha, thank you
Another great video Harry 👍 Congratulations Alan on a superb time ⏲️ stuck in the 22s I can only dream to run so quick 😴
Cheers Colin thank you for watching
Colin my record is 22:06