Really enjoyed this challenge - managed to get within 73secs of the PB I set 25 years ago! Keen to push on now and do another block. Would be great to see what your 'ideal' hybrid plan looks like so we can follow that.
Fraser pls start your own challange and post your progress. I loved the 8 week challange and i would realy like it to continue. Maybe you can do it with Heather once she is recovered? No need for those extreme oposite training plans. Just try to get the best result and have fun with it😁 Btw I, as a beginner runner did this challange myself and jumped from 32:24 to 27:17 in those 8 weeks. Still slow, but im proud😳
Didn’t let us down heather, it’s a good lesson to not push ourselves through injury. I’d be interested to see Fraser’s improvement by using a mix high and low intensity
i’ve beat my 5k PB after 6 weeks of good training! started my training at around a 19:40 5k and 6 weeks later i’ve got it to a 17:59! very chuffed, my previous record (18:41) has stood since i was 15 (6 years ago). my training was mostly long easy miles, building that aerobic base has been crucial
Haha nearly the same story as mine👍🏼 Ran a 18:39 4 years ago, when i was 16. This year i trained better than ever. I will try the 5k in an hour or so just to set a strava segment which i can compare over time, hopefully i will crush the 19min Today and maybe even (hopefully a lot) further in a better form 😊
Managed to go from 21:34 (prior PB) to 20:25 following the high intensity program. Thanks for doing this set! Really helped give structure to lockdown life. I'm going to try and keep it up in the hope of a sub 20. Sorry about your injury, Heather, but well done to both of you and good luck to Fraser!
Thank you mark heather and GTN for some superb motivation during a really strange time, lockdown felt like being stuck in a continuous cycle of monotony and the sessions really gave something to focus on and get back into some proper running for the first time in years. I posted a 20.10 at the start, did a sneaky mid way test of 19.35 after 4 weeks (maybe not max effort) and managed 18.39 post test. Thanks again really enjoyed it 👌
My 5k PB is 24:15. I've never been able to run fast... my penchant seems to be higher volume with low intensity. I'm also struggling to figure out my foot style (wet test says neutral, but I suspect I supinate). Anyhow, I am a new runner and I'm thankful for videos like this, I find them inspiring! Good job GTN!
As tough as it may have been I think what Heather did by shutting it down was the right thing. This is something athletes struggle with all the time, then feeling forced to perform and end up hurting themselves further.
This event was a great example of what we all go through in our quest for fitness. I know for myself I got really sick three weeks ago and I am only just recovering and it ruined a lot of the cycling fitness I had built up over the previous three months of a training program. That being said, thanks to the good folks of GTN I have now been able to add running to my weekly cycling regimen as I do my best to get achieve a more well rounded level fitness. Thanks!
Fraser Cartmell not at all, but it’d certainly be interesting given the team all agreeing an amalgamation of the two would perhaps be better. I think we’d be keen to see what that might look like. Great work on your 5k by the way!
Watched this last night, I started training for my first tri (olympic) about a month ago after being a permanent resident of the couch for several years. My roommate's work held a morale virtual 5K back in October which we ran in 47 minutes, we did another 5K after Thanksgiving and did that in 44 minutes, today I ran another 5K in 40 minutes. I'm definitely horrendously slow but I'm getting there...thanks for the inspiration and tips GTN! You guys rock!
That opens up the option of a few follow up videos for Fraser and Heather. Well done Mark on your run, great time to cover the distance. Hope the calf heals quickly Heather and looking forward to see how you get on Fraser. 5K is really tough, I finally got a sub 20, and I was delighted with that, so impressed with all your times.
Was that some B-roll before or after? Or really during the run, ‘cause setti g the time holding the camera AND whilst going at a blistering pace is beyond my comprehension.
I started running regularly at the start of lockdown in the UK when the gyms closed. My 5k was 29.30 mins in March, I did 23.46 yesterday and I was thrilled. 16 weeks of consistency has made all the difference. And now I love running!!
Just done my final 5k time trial this morning having followed the GTN high intensity 8 week plan. Wasn't filled with confidence as I've really struggled to hit my target pace in training, but with Phil the Grip to pace me round the PB has been officially smashed. It was 21'34" achieved on a Park Run almost 6 years ago, but is now 20'44". The plan bloody worked! Now for Sub-20...
Love these videos, I am in my 3rd week of running and thoroughly enjoying it I've been running every other day and started of at 2 miles but managed to ran two 5km at the weekend (on my 2nd week) was really pleased, as my first run of I was a wheezing, huffing mess, so big difference already. My pace is slow at 6.19 per km but ultimately what matters is I get out there and just run and enjoy myself.
Heather, I got the same injury on 24th of Feb, I stopped running for 1m then it reappeared on first run, another 1m off and again! After 3m I restarted again and so far so good. So you made very good decision. No PB is worth any injury ;-) Btw cycling apparently does NOT involve calf so in the meantime I rode 2600 km ;-)
Have loved following your progress, couldn’t wait to see how you did today. Very honest coverage - well done to all. Hope you recover soon Heather 👍 would be great to see similar training plan comparisons for bike and swim, when we can eventually get back in the water please
It was awesome watching both your journey with this. I’m gutted for your Heather. I to suffered a serious concussion and decided to keep running. Until I blacked out and had to go to hospital 😅 injuries happened, hope you get better soon! Nice work Mark!
Really great to see guys! I’ve been following the high intensity program but still have 3 weeks to go! Fraser I wonder if you could share your plan if you end up doing a combined high and low intensity program which would be the best of both worlds!
Thank you guys for all your inspiration, with this and all your other trials and tribulations over the years! Well done Mark, awesome time! Get well soon Heather, my training plan involved quite a high volume also so i was rooting for you!! It got quite tough at around the mid point but i was able to switch it up with some intervals and tempo runs as nobody is watching me!! Better luck next time. I did my timed run this morning and just scraped under 20mins with a 19.53! Pb beforehand was 22.38 so a solid 2min better. At nearly 50, that will do for me!! BTW, What happened to Dad Cam? You could've gone quicker!!
You guys are fast! My best was 20:17 or 20:19, but that was 7-9 years ago. Just came back to running. I think this is my 6th week running. Tried to give the 5K a go earlier tonight, and usually i was either 32 or 33 min something, but tonight i got 29:36. Yey! Hopefully i can reach my target of 25 min 5K and a sub 1hr 10K.
Wasn't really a massive runner but had done a few park run's pre-lockdown and was aiming for a sub 20 5k at the end of this. I chose the high intensity plan as I wasn't sure about the volume and previous knee niggles. Just got to the end and took a whole minute off my PB for a 19:25! Need to get back out on the bike again now though...
Just started running recently as the pools still aren't open - love videos like this as they keep me motivated. But jeez the leg pain is real & I miss the pool. Onto the next 5km and PB attempt 😂
I’m 14 and still training for my sub 20 5km (only a matter of a few seconds off now) but definitely getting faster! Waiting for the first park run back for the all important official 5km!👍
What’s up with Mark using a selfie stick when he has his dad to do the filming! He would have shaved a few more seconds for sure. Fantastic effort, blazing fast run! Good decision by Heather and decent running by Fraser, too!
Yall. I did no joke 3 weeks of training after injury, I beat my mile pr by 3 seconds on a time trial. Then about 1 hour later I ran a 2 second mile pr off of the pr i just ran. Now in trying to get under 430
great video. i'm also following a pretty odd training method. in order to run a 20 min 5 K in my first triathlon, i train for a sub 40 min 10K. So far it seems to be working :)
I would be interested to know if the purpose of long low intensity running is just getting the aerobic benefits of holding your heart rate below a threshold level for extended periods, or is getting miles through your legs the important bit. I find it a real struggle to motivate myself to run slowly for long periods and, perhaps like Heather, find my form slipping. I also find sitting on a stationary bike is an easier way to keep my heart rate up. Is there an advantage to the easy running over the easy cycling?
Wow well done Mark and Fraser, brilliant times!! Gutted for you Heather but you did the right thing. I've been doing my own challenge this week for Mens Mental Health Charity CALM, just wondered if I could email you about what it entailed, and thought it quite apt after Fraser was ill with his mental Health?
Question on continuation after race or time trial: What’s the best way of doing some continuation training post race? Do you follow the same training plan and hope that it continues to bolster your endurance and/or speed, or is there a special way of continuing training and steadily increasing the workload to make sure you improve? Is there a golden rule of increasing workload whilst working on the same distance? I personally am coming to the tail end of a 5K programme and enjoy the distance and don’t want to increase to an 8k or 10k distance just yet. Enjoying the programme but also wondering what I can do to improve AFTER my final result. Thanks in advance!
You can start to add in more strength work with hills and even compliment your running with conditioning work. Lengthening your long run will also improve your aerobic base. Remember to include an easy week every 3-4 weeks to allow your body to adapt to the load.
I started xc junior year of hs as a 16 yr old running 17:14.5 for a 3 mile. I didn’t improve much from then on. I ran a 17:14.4 3 mile on the same exact meet and course just a year later senior yr. Very discouraged. Then my last race at the same course I ran a 17:06 but it was a 5K so around 16:30 3 mile
Watching this got me motivated to do my 5k TT, so did one this morning. I have been doing the Heather path (loads easy runs) Too bad i did not beat my PB, but at least i matched it at 23:40. 😔
It's really inspiring to see you there do these challenges and share all these lessons with us all. Well no 5km PB for me but we're on wk2 of your 10wk half marathon plan, so tomorrow we have 13km to run, can't wait! And any other Swiss fans out there, remember to log your runs on www.onemillionrun.ch/ :) a big thank you to Mark, Heather and Fraser for all the advice and get well soon Heather!
Thanks for the inspiration and entertainment following your 5k journeys. I have been running for a few years, but pretty much just trails. I regularly manage to podium in trail running races, but have never had any formal run training or tried any athletics running or a flat 5k in the past. Was good to try a different type of running and challenge during lockdown. - Firstly, it is horrible! Give me an ultramarathon any day, compared to a fast 5k! :-D - I'm sure I am doing many things wrong with my technique. Need to look into my running form! - NZ athletics was also running a virtual 5k champs, which stipulated an out-and-back or loop course, So my times are out-and-back which I feel lost me quite a bit of time on the turnaround. - I tried this 5 times in total and ended up quite enjoying it. The feeling you get afterwards for such a short time period is pretty awesome. My best time was 16:24. OK for a 5ft7 trail runner :-p ......reckon I have a much better one in me.
Good vid, What age groups do you all run in. I’ve just started a 10 week plan to set a “new” old man PB. Last ran a timed 5k at 16 were I just dipped under the 15 min mark, that was 23 years ago now, and haven’t really run much in the past 10 years due to injury, Just interested to see how I compare against your age groups so I can set a realistic target. I’d be nice to run sub 16 but can’t really see that happening 😂
Any recommendations on a running shoe? Looking at getting something with cushion, i have the NB Fresh Foam Zante atm and they're giving me calf problems.
Hey peeps have a question... I'm 14 years old and I'm looking in. I have played waterpolo and have running background and some cycling background. How must I start?
The way to kill a 5k would be to do the low intensity plan for 8 weeks and follow it straight up with the high intensity plan. Base built, sharpen it up, and go like Roadrunner!
Fraser went under 17 mins without any training, what a monster! Kudos to Mark for running a blazing fast 5k and recover soon Heather!
anon2k10 yeah he looked like he was really labouring, slow cadence, but turned out to be a pretty long stride with an under 17 time!
Fraser Cartmell o
Fraser Cartmell still a really respectable time with no specific training, anyway I can say many of us are glad to have you back on GTN!
Fraser Cartmell man you are a beast!
Really enjoyed this challenge - managed to get within 73secs of the PB I set 25 years ago! Keen to push on now and do another block. Would be great to see what your 'ideal' hybrid plan looks like so we can follow that.
I started a sub 20 5k plan (pb was 21:09) and managed in 5 weeks to do 20:03. Not bad for an over 50 runner 😀
Oh so close, great improvement though, well done.
Great job. What is your training plan?
@@dwaynecena2 2 speed sessions a week and the rest slow buckshee miles.
Today I managed a sub 20 with 19:34 new PB by 30 secs but over 1min 30 in 10 weeks training 💪👊
I am stuck at 21:01...18 year old..what should I do next
Fraser pls start your own challange and post your progress. I loved the 8 week challange and i would realy like it to continue. Maybe you can do it with Heather once she is recovered? No need for those extreme oposite training plans. Just try to get the best result and have fun with it😁
Btw I, as a beginner runner did this challange myself and jumped from 32:24 to 27:17 in those 8 weeks. Still slow, but im proud😳
Love that idea and as a beginner beginner runner that can't even yet comprehend running 5k in one go, I say - go you!!! A 5 minute improvement!
That's amazing!
Well done
good improvement, well done 🤙🏼🤙🏼
Which plan did you follow? I am currently at 30min .... Want to get to 28min or 25min 🤭🤭... Any inputs?? Thanks!!
Didn’t let us down heather, it’s a good lesson to not push ourselves through injury. I’d be interested to see Fraser’s improvement by using a mix high and low intensity
i’ve beat my 5k PB after 6 weeks of good training! started my training at around a 19:40 5k and 6 weeks later i’ve got it to a 17:59! very chuffed, my previous record (18:41) has stood since i was 15 (6 years ago). my training was mostly long easy miles, building that aerobic base has been crucial
Haha nearly the same story as mine👍🏼
Ran a 18:39 4 years ago, when i was 16. This year i trained better than ever. I will try the 5k in an hour or so just to set a strava segment which i can compare over time, hopefully i will crush the 19min Today and maybe even (hopefully a lot) further in a better form 😊
Well done 👍
Congratulations to you both!
@@monsieurcamembert5223 update please!
cheers guys, unfortunately i’ve now picked up a bit on an injury! will be taking a week off and hopefully don’t lose my progress
Managed to go from 21:34 (prior PB) to 20:25 following the high intensity program. Thanks for doing this set! Really helped give structure to lockdown life. I'm going to try and keep it up in the hope of a sub 20.
Sorry about your injury, Heather, but well done to both of you and good luck to Fraser!
exactly the same as me. 21:37 = 20:26. I was really happy to get my new best and now I must beat 20 lol. Good luck to you
@@samthestoryman3757 Congrats! Yeh, I was super happy too. And same to you, I'm far more confident it's possible now!
I'm 13 and my best time before lockdown was 23:07 on a flat course, but I have got that down to 22:33 on hills.
Great work!
That's awesome dude! Keep the work up
@@heatherfell_oly thank you, I just beat that last week and now have a 22:23, so 10 second pb
@@zanderjeffcoat5434 Cheers mate, I did another 5k on hills and got 22:23, so a 10 second pb!
James W nice when I was your age I ran a 23 and now at 16 I’m in the sixteens and I’m sure you can do that too
Thank you mark heather and GTN for some superb motivation during a really strange time, lockdown felt like being stuck in a continuous cycle of monotony and the sessions really gave something to focus on and get back into some proper running for the first time in years. I posted a 20.10 at the start, did a sneaky mid way test of 19.35 after 4 weeks (maybe not max effort) and managed 18.39 post test. Thanks again really enjoyed it 👌
My 5k PB is 24:15. I've never been able to run fast... my penchant seems to be higher volume with low intensity. I'm also struggling to figure out my foot style (wet test says neutral, but I suspect I supinate). Anyhow, I am a new runner and I'm thankful for videos like this, I find them inspiring! Good job GTN!
So lovely to see Fraser again. Well done team, I’m sorry that you’re injured Heather but very sensible not to run.
As tough as it may have been I think what Heather did by shutting it down was the right thing. This is something athletes struggle with all the time, then feeling forced to perform and end up hurting themselves further.
This event was a great example of what we all go through in our quest for fitness. I know for myself I got really sick three weeks ago and I am only just recovering and it ruined a lot of the cycling fitness I had built up over the previous three months of a training program. That being said, thanks to the good folks of GTN I have now been able to add running to my weekly cycling regimen as I do my best to get achieve a more well rounded level fitness. Thanks!
Sorry about that heather. Maybe mark should switch to low intensity and high volume and see what happens
I’d actually love that. I need some miles in my legs. In fact, there may be something along these lines in a few weeks time
Thanks for this guys.. I improved my PB by 42secs.. Really pleased with it. Massive thanks to all at GTN.
Will Fraser post his training plan too? It would be great to see what the ‘ideal’ plan ends up being. Great job guys and thanks for the videos.
Fraser Cartmell not at all, but it’d certainly be interesting given the team all agreeing an amalgamation of the two would perhaps be better. I think we’d be keen to see what that might look like. Great work on your 5k by the way!
Watched this last night, I started training for my first tri (olympic) about a month ago after being a permanent resident of the couch for several years. My roommate's work held a morale virtual 5K back in October which we ran in 47 minutes, we did another 5K after Thanksgiving and did that in 44 minutes, today I ran another 5K in 40 minutes. I'm definitely horrendously slow but I'm getting there...thanks for the inspiration and tips GTN! You guys rock!
Completed the garmin coach 12 weeks 5k program today and improved my PB by 36s...:)
Amazing man!
Well done mate
That opens up the option of a few follow up videos for Fraser and Heather. Well done Mark on your run, great time to cover the distance. Hope the calf heals quickly Heather and looking forward to see how you get on Fraser. 5K is really tough, I finally got a sub 20, and I was delighted with that, so impressed with all your times.
How does one talk & hold a camera while doing a time trial?
Haha yeah I was thinking the same in 5k flat out much outside 400m I can’t really talk at all
Definitely would’ve gone sub 14 without the camera 😛
Was that some B-roll before or after? Or really during the run, ‘cause setti g the time holding the camera AND whilst going at a blistering pace is beyond my comprehension.
To be fair it’s pretty specialist setting a time like that running alone never mind holding a camera
Yea. I'd say at least 20 seconds he could have lowered that time by
I started running regularly at the start of lockdown in the UK when the gyms closed. My 5k was 29.30 mins in March, I did 23.46 yesterday and I was thrilled. 16 weeks of consistency has made all the difference. And now I love running!!
Just done my final 5k time trial this morning having followed the GTN high intensity 8 week plan. Wasn't filled with confidence as I've really struggled to hit my target pace in training, but with Phil the Grip to pace me round the PB has been officially smashed. It was 21'34" achieved on a Park Run almost 6 years ago, but is now 20'44". The plan bloody worked!
Now for Sub-20...
Love these videos, I am in my 3rd week of running and thoroughly enjoying it I've been running every other day and started of at 2 miles but managed to ran two 5km at the weekend (on my 2nd week) was really pleased, as my first run of I was a wheezing, huffing mess, so big difference already. My pace is slow at 6.19 per km but ultimately what matters is I get out there and just run and enjoy myself.
Great to hear!
Went from a 18’58 PB last July to 18’24 with the High Intensity programme 💪 thanks a mill for the programme guys 👍
Great work! 🙌
Heather, I got the same injury on 24th of Feb, I stopped running for 1m then it reappeared on first run, another 1m off and again! After 3m I restarted again and so far so good. So you made very good decision. No PB is worth any injury ;-)
Btw cycling apparently does NOT involve calf so in the meantime I rode 2600 km ;-)
Oh I hope you stay injury free too!
No problem Heather ... be strong !!!! ... surely will be in another time
Have loved following your progress, couldn’t wait to see how you did today. Very honest coverage - well done to all. Hope you recover soon Heather 👍 would be great to see similar training plan comparisons for bike and swim, when we can eventually get back in the water please
It was awesome watching both your journey with this. I’m gutted for your Heather. I to suffered a serious concussion and decided to keep running. Until I blacked out and had to go to hospital 😅 injuries happened, hope you get better soon! Nice work Mark!
Really great to see guys! I’ve been following the high intensity program but still have 3 weeks to go! Fraser I wonder if you could share your plan if you end up doing a combined high and low intensity program which would be the best of both worlds!
Thank you guys for all your inspiration, with this and all your other trials and tribulations over the years! Well done Mark, awesome time! Get well soon Heather, my training plan involved quite a high volume also so i was rooting for you!! It got quite tough at around the mid point but i was able to switch it up with some intervals and tempo runs as nobody is watching me!! Better luck next time. I did my timed run this morning and just scraped under 20mins with a 19.53! Pb beforehand was 22.38 so a solid 2min better. At nearly 50, that will do for me!! BTW, What happened to Dad Cam? You could've gone quicker!!
That's a huge PB, well done!
So good to see Fraser back in action!
You guys are fast! My best was 20:17 or 20:19, but that was 7-9 years ago. Just came back to running. I think this is my 6th week running. Tried to give the 5K a go earlier tonight, and usually i was either 32 or 33 min something, but tonight i got 29:36. Yey! Hopefully i can reach my target of 25 min 5K and a sub 1hr 10K.
Great video guys. And it’s so great to see Fraser again. Heather, good luck on your recovery. :) take care always guys. :)
Wasn't really a massive runner but had done a few park run's pre-lockdown and was aiming for a sub 20 5k at the end of this. I chose the high intensity plan as I wasn't sure about the volume and previous knee niggles. Just got to the end and took a whole minute off my PB for a 19:25! Need to get back out on the bike again now though...
Glad to have you back Fraser
Just started running recently as the pools still aren't open - love videos like this as they keep me motivated. But jeez the leg pain is real & I miss the pool. Onto the next 5km and PB attempt 😂
Really enjoyed this series, thank you!
I’m 14 and still training for my sub 20 5km (only a matter of a few seconds off now) but definitely getting faster! Waiting for the first park run back for the all important official 5km!👍
Good luck!
Fraser, you are
awesome! You all are! Hope you get better Heather.
Thanks Aaron.
What’s up with Mark using a selfie stick when he has his dad to do the filming! He would have shaved a few more seconds for sure. Fantastic effort, blazing fast run! Good decision by Heather and decent running by Fraser, too!
Yall. I did no joke 3 weeks of training after injury, I beat my mile pr by 3 seconds on a time trial. Then about 1 hour later I ran a 2 second mile pr off of the pr i just ran. Now in trying to get under 430
Heather, thanks for being honest and responsible. No PB is worth our health and we have to listen to our body and respect the sport. Get well soon!
Thanks Sergio.
Good work guys I enjoyed this and I think you should do one for 10k now!
great video. i'm also following a pretty odd training method. in order to run a 20 min 5 K in my first triathlon, i train for a sub 40 min 10K. So far it seems to be working :)
Since lock down been running 5 k under 30 minutes really pleased with that. Only run 3-4 times a week.
I would be interested to know if the purpose of long low intensity running is just getting the aerobic benefits of holding your heart rate below a threshold level for extended periods, or is getting miles through your legs the important bit. I find it a real struggle to motivate myself to run slowly for long periods and, perhaps like Heather, find my form slipping. I also find sitting on a stationary bike is an easier way to keep my heart rate up. Is there an advantage to the easy running over the easy cycling?
Wow well done Mark and Fraser, brilliant times!! Gutted for you Heather but you did the right thing. I've been doing my own challenge this week for Mens Mental Health Charity CALM, just wondered if I could email you about what it entailed, and thought it quite apt after Fraser was ill with his mental Health?
Please share over facebook or using our uploader, in the video description.
Very impressive times great running. Take care of your injury Heather.
Thanks Richard
Hahaha - good to hear you and Sam have settled on a truce, Mark...!
Question on continuation after race or time trial:
What’s the best way of doing some continuation training post race? Do you follow the same training plan and hope that it continues to bolster your endurance and/or speed, or is there a special way of continuing training and steadily increasing the workload to make sure you improve?
Is there a golden rule of increasing workload whilst working on the same distance?
I personally am coming to the tail end of a 5K programme and enjoy the distance and don’t want to increase to an 8k or 10k distance just yet. Enjoying the programme but also wondering what I can do to improve AFTER my final result. Thanks in advance!
You can start to add in more strength work with hills and even compliment your running with conditioning work. Lengthening your long run will also improve your aerobic base. Remember to include an easy week every 3-4 weeks to allow your body to adapt to the load.
Recover well, Heather! Hope you feel better soon!
Thanks
Don't quite understand the abbreviations in the training plan. Could someone explain?
Great content bro💯💯💯💯🏃
At last the finale!!Great video 😀😀
Don't worry Heather and get well soon. Take care!
Thanks Antoly :)
Good stuff, well done guys. Motivational 🦄
Good job guys. Heather, get well soon.
Thanks :)
I got my PB alongside you guys. It was 18:28.
I started xc junior year of hs as a 16 yr old running 17:14.5 for a 3 mile. I didn’t improve much from then on. I ran a 17:14.4 3 mile on the same exact meet and course just a year later senior yr. Very discouraged. Then my last race at the same course I ran a 17:06 but it was a 5K so around 16:30 3 mile
I've taken about 2 mins of my first run of lockdown, but still another minute to get back to my all time PB
Was that a Comrades Marathon shirt that Heather was wearing on some of her training runs?? No wonder she chose the volume option!
Ha well spotted Scott, it certainly was.
Watching this got me motivated to do my 5k TT, so did one this morning. I have been doing the Heather path (loads easy runs)
Too bad i did not beat my PB, but at least i matched it at 23:40. 😔
Well done for sticking at it and thanks for joining me.
Mark runs almost exactly twice as fast as me, that is amazing
It's really inspiring to see you there do these challenges and share all these lessons with us all. Well no 5km PB for me but we're on wk2 of your 10wk half marathon plan, so tomorrow we have 13km to run, can't wait! And any other Swiss fans out there, remember to log your runs on www.onemillionrun.ch/ :) a big thank you to Mark, Heather and Fraser for all the advice and get well soon Heather!
I took 30 seconds off my 5 k in 2 weeks doing 2 5 k’s and would likely take another 15-20 seconds off the next one
I got a runner's knee just a week ago so I feel heather...
Oh no
Great job guys!
Thanks for the inspiration and entertainment following your 5k journeys. I have been running for a few years, but pretty much just trails. I regularly manage to podium in trail running races, but have never had any formal run training or tried any athletics running or a flat 5k in the past. Was good to try a different type of running and challenge during lockdown.
- Firstly, it is horrible! Give me an ultramarathon any day, compared to a fast 5k! :-D
- I'm sure I am doing many things wrong with my technique. Need to look into my running form!
- NZ athletics was also running a virtual 5k champs, which stipulated an out-and-back or loop course, So my times are out-and-back which I feel lost me quite a bit of time on the turnaround.
- I tried this 5 times in total and ended up quite enjoying it. The feeling you get afterwards for such a short time period is pretty awesome.
My best time was 16:24. OK for a 5ft7 trail runner :-p ......reckon I have a much better one in me.
That is a serious time. Amazing.
Good vid, What age groups do you all run in. I’ve just started a 10 week plan to set a “new” old man PB. Last ran a timed 5k at 16 were I just dipped under the 15 min mark, that was 23 years ago now, and haven’t really run much in the past 10 years due to injury, Just interested to see how I compare against your age groups so I can set a realistic target. I’d be nice to run sub 16 but can’t really see that happening 😂
Get well soon Heather!
Thanks :)
You guys did a great job. TBH I wasn't sure Mark would make that improvement. Don't tell him that.
Any recommendations on a running shoe? Looking at getting something with cushion, i have the NB Fresh Foam Zante atm and they're giving me calf problems.
Hey peeps have a question... I'm 14 years old and I'm looking in. I have played waterpolo and have running background and some cycling background.
How must I start?
Go for a couple of runs and see what your times are. Go from that
Good job guys! Mark how much do you weight? Im working on my 5km PB as well.
I want to live on the canal!
Going to do my 5 k tomorrow!
Heather come on you can do it babe 👍
🙂
Looking at all these PBs of around 20 minutes mark, I feel so ashamed, mine is 30 minutes. 😥
Lot of work to do i guess....
i was following marks program and i got some calf tissue tear after the 1min X 12 interval session. sad
Does anyone know where Mark did his run?
Heather, get well soon!
Thanks Karsten
2:48 he went full stravawanker
Get well soon, Heather! Injury is ... a pita mentally. :-)
It is part of being a runner. Thanks :)
Mark is such a diva ;-)
After my full xc race season, I ran 19:17 and then Fraser just runs under 17 with no training.
How is Mark able to run a full gas 5k whilst talking to the camera!? 🤯
Mark!!! You’re driving on the wrong side of the road!!
The way to kill a 5k would be to do the low intensity plan for 8 weeks and follow it straight up with the high intensity plan. Base built, sharpen it up, and go like Roadrunner!
Yes but put a very easy week in every fourth week.
15:47 wow
Im 12 and i did 21:50 5k. Is that good?
I'm named Fraser
Smart girl! Reapect, hugs, and kisses.
Mark, what happened to your dad's footage? Got a bit at the start then nothing, could he not keep up?
I dropped a like
So, wait, Mark. Did you film yourself or did your dad film you? Could've knocked off at least 10-15 seconds by running without the camera.
I ran my 5k pb when I was 12
It was 19:33
If mark posted a 5mins he wouldn't beat 60+ age groupers on IM virtual races
🤣
Mark, you're a diva.
😂
I’m 12 my best 5k is 18:06