23 to 17 minute 5K: How I ran faster in 4 years
Вставка
- Опубліковано 5 лют 2025
- 🧡 JOG ON 5K Improver Training Plan: www.thisisjogo...
👕 JOG ON running kit: www.thisisjogo...
This video examines a 4 year journey to improve my 5K time. Returning from an accident in 2019, I slowly chipped away at the 5K, which lead to me standing on a start line in 2023, about to try and run the fastest 5K of my life.
ABOUT JOG ON
We connect people through a love of running.
JOG ON produces a running podcast:
🎬 JOG ON podcast UA-cam channel: / @jogonpodcast
🎙 To listen search 'JOG ON' in any podcast app 📲
Follow JOG ON:
📷 Instagram: / thisisjogon
📲 Facebook: / thisisjogon
🏃♂️ Strava: / strava
4 ways to support JOG ON:
1. ☑️ Subscribe to the channel: / @thisisjogon
2. 📣 Tell a friend about us
3. 👕 Get the JOG ON running kit: www.thisisjogo...
4. 💰 Support us on Patreon: / thisisjogon
5. 📝 Check out our training plans: www.thisisjogo...
Other sites:
🌲 Sign up to parkrun: www.parkrun.or...
📮 Get in touch:
📧 Email: thisisjogon@gmail.com
💻 Website: www.thisisjogo...
An honour to be a part of this awesome journey! JOG ON WITH HARRY MORGAN!! PS: Sorry for shouting that every time I see someone in an orange shirt :)
You’re a legend Jhon!
You're ace, Jhon
Great running both! I spotted a Jog On orange top at the Petts Wood 10k a couple of weeks back...I held back from shouting JOG ON WITH HARRY MORGAN but in my head admittedly mimicked Harry's distinctive voice 🤣
Nice to see you weren't the only Vegan runner there :D
🧡☺️🧡☺️🧡☺️🧡
Watching this made me emotional. I ran 16:08 in high school and then more or less stopped running after that I started running again about 2 year ago after a 15 year hiatus. 100 pounds heavier I couldn't even complete a 5k without walking much less finish sub 40min. 2 years later I've dropped 50+ pounds , my time is down to 21:55 and I am 7 weeks out from my first Marathon attempt (hoping for sub 4hr). This really made me want to keep pushing and after my marathon get that sub 20 min 5k. Way to go Harry thanks for the inspiration
Wow! I have a similar story as you. Wishing you the best luck on your journey. I'm 4 months back starting from 258lbs down to 233 now, was able to slowly plod through a half marathon yesterday
Amazing to read. The comebacks are some of my favourite stories. Thank you for always being there to watch a JOG ON video when I publish and wishing you all the best with your running. Superb stuff.
H
Hi 😊 How much do you reckon weight loss improves running times?
@9EDdie4 I mean running is about consistency and training but weight makes a big difference just because that's more you have to carry. Every extra oz is a pound every 16 steps that you have to lug with you. So I think training is more important but yeah I have notice weight loss is a big deal.
@@sonicwind1901 Thanks for your reply. Training is the most important, but at the same time I think many people underestimate the influence extra weight has on running times.
I love that this journey was in years! (And not something unrealistic to the masses like months or weeks)
The truth is, it's a slow process, but if you stick at it, the results can come
This was more inspirational than I expected. I'm trying to get my 5k back under 30 mins after an ankle fracture at the start of the summer. Will be more patient with myself now!
Patience is helpful, wishing you a good recovery
It's been really great and inspiring to watch your journey over the last few years.
This is incredibly kind Daniel, thank you so much and all the best to you 🧡
Love it Harry, we had the pleasure of meeting @jhonCosgrove at the Hoka store today, such a lovely man and very knowledgeable on the shoes that Dave bought. Looking forward to getting some quicker times next year 😁 x
What a guy
11:00 "No matter how much training I'd done this felt fast, very fast"... That's when you know if you can hang on there's a PB is on the cards 🚀Well done Harry, excellent (very fast) running!
Cheers Steven hope your own running journey is a success
@@thisisjogon Going well, but still with work to do 💪🏻🏃🏻♂️
That’s the best feeling in running (haven’t had for a while), the moment you think ‘ blimey I haven’t blown up, just dig in now til the end!’
Inspiring video and congrats on the PB.
My wife and I are on the road to sub-20 in our 40s. It’s a tale of 2 very different athletes. She was a sub-20 5k runner in cross country races in high school, I played football (American) and weightlifted competitively. Decided to pick up running 18 months ago and we’ve got ourselves down around 22 min now. I seem to struggle more with breathing and heart rate, she struggles more with the speed required. Biggest help in speed has been doing more mileage via long easy runs (and helps reduce pain and injuries in our old bodies).
Maybe sub-20 in 2025 for us, it’s definitely a journey to get there!
I think there's a lot to consider. I'm older ..just turned 52. Running economy, running form at different paces, good leg strength, good core strength, good upper body strength, good flexibility, good base mileage (Zone 2/3 HR) + cross training as needed. The most important thing is knowing how to recover and backoff training as needed - that can be Zone 1 HR runs even if you are eager to go out/a walk for a few miles is excellent too. The degree of work needed for these areas depends on your current state. It takes effort and some learning to figure these out with coaches, physios and podiatrists. For me this all has to be very progressive to remain injury free - none of not being able to function for days after a ridiculous strength session. In reality the 'honest' training I did as a youngster is off the table ;-) I think Harry's 4 years journey was packed with excellent aerobic development and that consistency really laid the platform to improve. I'm getting back running from some nasty calf strains after adjusting my gait for speed (trying to run middle distance track) - I'm running more miles on grass than road and adding strides - extra strength work and ankle strength/stability for free. I'll likely start running 5km parkruns as a tempo run (Zone 4 HR lactate) to see how I improve and keep strengthening up recovering calf muscles. I might squeeze in a cross country race.
For me, long easy running has been a game changer. Wishing you every success. Thank you all 🎉
Awesome stuff Harry - truly inspiring! On my way back from injury myself, getting closer to my 5k pb (20:59) with every parkrun, then going to break the sub20 barrier!
Amazing, keep it up and be consistent. Thank you for supporting and watching the JOG ON videos
Good for you Harry, I remember watching your first videos in lockdown. I love how your channel has grown and genuinely felt emotional as you ran through that line! Well done :)
Thank you so much 🙏
Yes, the channel has grown a bit since then!
“ Deep heat lathered legs,” some good alliteration there in your running 🏃♂️ video. Hats 🧢 off to you Harry, that was a great run !
🦵🔥
Brilliant Harry!!! So happy for you!!!👏🏽👏🏽👏🏽👏🏽
Really pleased by the whole journey, long though it was
Huge congratulations Harry! I've been a subscriber for about a year I think, so wasn't aware of some of the history in your running journey.
I started running on Boxing Day 2018, doing my first parkrun in May 2019 in 21:10. Last weekend I ran a PB of 17:08, and am hoping to dip below that 17 minute mark by the end of the year.
If you fancy a fast Northern parkrun, you can't go much better than Hull - I'd be delighted to help pace and support if you're ever here!
Loved having you for a year so far and well done on some smashing running
Absolutely brilliant - congratulations Harry!!! thoroughly well deserved PB. My nemisis is the sub-60 minute 10-miler. I've been close for the last 6 or 7 years (clocking several sub-62's but never quite managing to break the hour). The last year my speed and mojo have dropped. 'I'm not in the right place mentally'. 'I've lost my speed and am too old'. Did The Great South Run last weekend in 1.01.56 (was expecting 63-64 minutes) and the belief has returned :) . Keep the inspirational videos coming bud!!!
Keep the belief alive! I was there myself Ashley and ran 62:13 so we must have been extremely close to one another - insider information: I'll likely look to go for the sub 60 next year at GSR, so maybe you can join for it! H
That's mental - less than 30 seconds apart!!! Did you start in the Elite Wave? I'd absolutely love pairing up with you for a sub-60 attempt - just don't expect much in the way of conversation during the event (I don't have your ability of running hard and having a conversation at the same time). Will be in touch nearer the time mate@@thisisjogon
Your journey towards running sub 18 was rather inspiring for me, as someone who is longing to run sub 17 for 5km. You can achieve it eventually if you work for it!
Inspiring words
🎉congratulations and thank you for the inspiration. Sub 30min 5k has been my goal for a couple years now, I was hovering around 35min, now I hover around 33. I feel like in the last 6 months I have increased my training effort and improved my tactics. But still a long way to go.
Keep pushing, much is possible
Superb mate , enjoyed watching that , just beat my 5k yesterday for the first time in 6 months and this is the kind of stuff I need to see to keep improving ❤
Amazing to read. Very well done and keep it up! 🧡
Awesome Harry, I'm on my own path to get back to sub 19, went under sub 21 the other week on a plan to get a sub 20 now currently 2 weeks in on the plan.
Amazing - keep smashing it. Stay consistent and the results can come
What an amazing journey Harry. Fantastic running!
Your videos are worth the wait every single time. Never change how you do that 🧡
They will never be very regular, but when we publish, it will be worth the wait. Thank you for always being a part of this Dave 🧡
What an amazing achievement Harry- well done!! 🎉 such a brilliant time. Really inspiring
Thank you Aimee
What an absolutely incredible account of your journey over the last 4 years! A true inspiration!
Thanks Kerry, catch up soon
Awesome, and congratulations!! 🎉 I'm currently running a 24-minute 5k and working to get under 20. It's been hard, but this video just inspired me not to quit!!!
Never quit John - keep going my man
You absolute legend Harry... amazing come back over the last few years... 16s are coming...
Thanks for being a part of the journey Alan and commenting
Beautiful storytelling! I got into running marathons last year after a long hiatus from running back in high school, and have tried posting some running videos and needed exactly this kind of inspiration to try and put together some of my own narrative videos on running
Wishing you the best with it - this video took an absolute age to put together so appreciate you watching and commenting, thank you
Great stroy Harry and inspiring for us to watch. You should be proud of it. I want to get under 20 mins for 5k in the next year or so.
Awesome Bailey and cheers for becoming a member!
Wishing you all the best with your continued training
H
@@thisisjogonI just broke the same barrier after you posted this
Congratulations Harry, you more than deserve this! 🎉
Thanks Marie, hope you and Steve are good
Congratulations and so well deserved! To see the dedication you have put in over all the years is phenominal, you can be so proud! Loved watching this, you are a true motivator. I love your commentary and subtle humour you include in your videos!
Thanks so much, it's a taken time but we're getting there
This video was great for me because I am in high school, going into sophomore year, and my 5K is right about 23 flat. I also hope to break 18, but I’m trying to do it before graduation, so I only have 3 years. It’s going to be hard, but I hope I can keep putting the work in and make it.
I believe that you can do it. Going in from freshman year last year, my pr was 19:30. At the end of this season sophmore year, I have cut that down two minutes to 17:30. It should be easier for you to cut down your time since the slower you are the easier it is to get faster. I think that if you work hard each season and run a little bit in the winter you could definitely go sub 20 sophmore year, and then sub 19:30 senior year. I have another sophmore who originally ran 23 and this year is now in the 18s
@@Superman91742 I was only able to get my time down to 21:14 this season so I gotta grind over the winter if I want a chance
Welling up here watching this one!!- if I ever I needed this video it was now! I found running later in life and started at the first ever lockdown (feels like a lifetime ago). I shed a huge amount of weight, fell in love with running and got consistent. I felt like I found the secret to a healthy life. That’s when I started watching your videos!a few years later and I ran a 30k costal run with some friends and felt complete off, next day I tested positive for covid and suffered some side effects that lasted months. After a few failed attempts I’m starting once again, it feels like starting from the beginning. It’s been tough, it’s been disheartening however I’m at my chapter one stage and am more determined than ever to get my weekly km up and fall in love with running again! Thanks for the video and as always congratulations on that incredible run!
Cheers Chris, another great comment. Running is full of ups and downs, but all JOG ON says is try to not quit and keep going, great running is just around the corner.
H
So glad you are back! Been waiting for a video and such a good one. Such good motivation and my new favourite mantra from Jhon! Congratulations on your PB, so well deserved. 🎉
Thank you Holly. It's often worth waiting for a JOG ON video 🧡
Well deserved Harry, you’ve worked hard for this and it shows. Congrats on your new pb. PS we need more videos with Jhon, he’s a legend!
Jhon is indeed, a legend.
Well done Harry, mighty running, all paying off
Cheers Rob
You've worked hard for that Harry. Really pleased for you.
Cheers Iain, great to see you at GSR and well done on a fantastic run
Congrats on the PB and the video, always happy to see a jog on video 🎉
Always happy to have an audience who are willing to watch when I do show up
Great video Harry! Go you getting another PB x
Thank you Lydia hoping that you’re well
fantastic Video Harry! Well done, impressive stuff
Thanks Alfie hope all is going well for you
Absolutely smashed it Harry! Will done!
Hope you're well Sophie
Incredible story and video Harry, the effort you go to make this channel the best it can be and also to make yourself a much better runner is so inspirational. I can’t wait to see what happens in the future on this channel. Go for that run, I L🧡ve JOG ON
What a comment. Thank you for being a part of this story.
H
Well done mate , really enjoy your content, still more pbs to chase down 👍 I'm 2 yrs into my running journey and my times keep dropping , 19.42 5k. 41.17 10k and 1.32 half . Consistency is key 👍
Appreciate you watching the content Paul! Wonderful times, consistency is absolutely key. Will we see the sub 1:30 from you next? (Inside information: my next video is about running a SUB 90 half)
Ye I'll Hopefully be sub 1.30 at Falkirk half in 4 wks , but if not then itl definitely come next year , thanks Ill check out the sub 90 👍
Brilliant video Harry and what a journey well done on the pb 👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👌🍀
A lot of work went into this so it's great to see people get something from it. Thanks Karl
The video doesn't do justice to how fast this pace actually is.
Insane achievement!
🏃♂️
So proud of you Harry - hope I can get back to running eventually
Thank you. I hope so too!
Wow!! Congratulations Harry👍
Thank you sir and for always being there to watch!
Very inspiring and a goal for myself as well. Started running and training 6 months ago for 10k and 5k. Currently at 35min PB for 5k from not even able to do 3k before and now aiming for that sub 30min. Congrats on meeting your goal, hope to see a sub 17min soon.
🔥 🏃♂️
You'll get there for sure. Have you added intervals or hill runs? They made the biggest difference for me, personally.
What a legend
Cheers for watching
Liked even before I watched it!🧡🏃♂️👍
Love it Tony
Amazing video and so inspirational! Well done and congrats on your PB!
Thanks Tracey
This is a awesome video dude , I’m on a same mission and I’m really inspired from it . Nice seeing u today after the great south run as well .
🔥 great to see you too
Man you accomplished so much more than me with so much less effort.
I've been running for over a year now, averaging 64 km per week lately, doing structured training plans with 1-2 speed sessions per week,
and only now i'm around sub-21 min 5k shape. 😔
Keep going and remember to enjoy the journey
More isn’t always better. Are you sure you can recover from 64 km a week? You might be doing better at 40 km
There is a saying.. "comparrison is the thief of joy" .. dont compare yourself to others. Compare yourself to the person you was yesterday, last week or last year. And keep movin forward day by day 💪😁
Harry, you are truly an inspiration! Fantastic achievement. I've loved following your journey, and this culmination in a new PB for you, was just the icing on the JOG ON cake :D Great stuff!
Thanks Mike and thank you for being around for this journey for a long time
H
Very nicely done, Harry. Jhon paced it to perfection. Fantastic journey back from your horrible injury to now running better than ever. Don't stop there!
Jhon was excellent, cheers for following the journey
Oh wow Harry you totally smashed it. Well done 🎉 just go’s to show you should never give up 🙂
Never give up
Always the most inspiring videos. At 37, well off my PB of 21:50 at 30 years old, this makes me think I can one day break 20. Thanks Harry.
With the dedication, discipline and consistency - it's absolutely possible.
H
What a journey, brilliantly told, and what a fantastic achievement - well done Harry! Goosebumps moment as you crossed the line there - great to see you smashing your goal 🏁🌟 I’ve faced a similar downturn in fitness since my twins were born - this has genuinely inspired me that I *can* return to PB territory with the right training and motivation. My sons’ first junior parkrun this weekend has also kicked me into action - an emotional moment to see them both crossing the line with smiles on their faces 😁😁
Amazing to read. Keep at it and PB zone will return. All the best in your journey and thank you for watching
Brilliant video harry cracking pb made up for you hard work pays of
It really does Neil - hope you're well
Another great video. TeamSawyer has thoroughly enjoyed following your journey. As the channel grows, you keep getting quicker and quicker. Congrats x2 on your 5k PBs 👍
Thank you TeamSawyer! The legends whom I have now met, twice!
It was an absolute epic journey and a very happy result in the end......❤
Micallef himself
@thisisjogon the one and only 😊😊
Well done, Harry. Can't wait until I see 17 mins. Maybe in a couple of years 🙂.
All the best with it and thanks for watching/commenting
Wow, that was awesome running, Harry. Congratulations 🎉🎉🎉
Cheers Vivien hope that you're well
Inspirational. I was at 18.15 5k in 2020 but after catching Covid more than once I'm a million miles away from that right now. Still, I believe I can get back and will follow your methods and see how we go! Keep up the great work.
I believe too - keep at it!
Great video and Well done Harry 👏
Glad you enjoyed it Shane
Loved seeing this, can’t wait to get same results as you
Go for it
Truly inspirational Harry! I was watching your videos with a broken ankle not too long ago. I'm going to work harder at getting my 5k to 25 minutes and my 10k to sub-55 minutes.
Amazing Andy, keep it up.
Nice work Harry! Truly an inspiration.
Great to have you watching David
what a story, what a comeback, and even more than that! congratulations, Harry!
thank you
Nice one man, I hit 16:53 a few weeks ago at Poole Park (Park run), I'd really recommend it if you've not run there before, think you're fairly local. If you need a pacer for 17:30 please feel free to give me a shout
Amazing well done David
That’s rapid lad!😮, well done
Amazing running! Well done! It gives me some hope that I might still be able to attack my 10K PB (12 years later) and maybe even dip under that 40 minute barrier. I've never really tried to run a 5K though, so I should really give that a go too! :D
Absolutely
Your videos always inspire and motivate me to improve my running. Well done on your PB.
Thank you for always watching them
Couldn’t happen to a nicer guy! So pleased for you Harry and great support from your mate Jhon.
Jhon was great
Congratulations!👏 Great video!
Thank you
Very inspiring journeys very impressed and feeling very inspired to keep up running. Attempting my first ever sub 20 after two more weeks of training. Keep inspiring ❤🏃♂️
Amazing, go smash it!
Love your videos!🙌 this one piqued my interest as I'm currently battling to get my time 5k time below 23 minutes before the end of 2023. It's currently at 23.03 achieved in July - am really hoping it doesn't take 4 years to go faster. Though I am aiming for a humble 22.59 - not a 17 min epic sprint 🤣. Big up to Steve Morgan's legendary cameos - am an avid Strava follower of his 😁. Keep the videos and podcasts coming - the honesty about how much running can HURT really helps!!
Thank you Jennie! Legendary, eh? 😂🧡
@@stevemorgan3911 Don't tell Harry, but you're the real star 🤫😜
Oi
Congrats. Top effort 🫡
🫡
Johns arm swing makes him look like he’s just floating around and super light on his feet. I’d be happy with a 23 min 5k but I guess I haven’t really bothered with the whole park run thing. Nice one 🎉
It's a floating Jhon
Great story and brilliant story telling once again Harry. Love the video, well worth the wait and huge congratulations!! Hard graft definitely does pay off.
Thank you so much Tim, pleased to have you be a part of this
Great effort and persistence! Well done! This made me smile. I managed a 20:56 5Km on St. Patrick's day at 51. I had hoped to smash 20. All I managed after that was injury trying to live past glories...I ran a 14:36 for 3 miles when I was 17 and I always considered myself an 800/1500 runner. My steady runs were at 3:45 and faster per km into my early 20's before injury ended my running. I'm a mere mortal now building strength, flexibility, fixing form and eating much humble pie! 🙂
Thanks for sharing Conor
Well done Harry. Love your videos and motivated by your journey while on my own come back to greatness. 😂 And more Jhon please. What a positive soul.
Jhon is a super isn't he
Love your videos. They are so inspiring. I just started running in January and could barely run a mile without stopping. Since then, I’ve run three 5K races, and set a PB of 28:10 a few days ago. Next I’m running a 10K in early December. I never thought I would be enjoying running, but there is something about the sense of accomplishment I feel at the end of a run that I love. Thanks again for your videos and for sharing your love of running.
Thank you and well done on the PB! 🧡
Amazing video, love the story, well worth the wait.
Great to have you there that day in Barrowford cheering me on Adam
Anytime brother.
Same situation here....after a broken toe and a knee issue from 22 mins went back to 25 mins plus 5kg. But don't give up!
Don't give up indeed
Inspirational Harry. I fractured my hip during a half marathon in 2012 and went from being a 22 minute 5k runner to being told I probably wouldn't run properly again.
I've run 5k in under 25 minutes a few times since but have struggled to get my fitness back. Time to look into that plan and really go for it again.
Amazing - wishing you all the best with it and JOG ON
Impressive! Coming back from injury (or in my case starting after injury 😅) is no joke!
Cheers Sarah
Thanks for this inspirational video Harry and thanks for the plan. Last year I was aiming for the sub 20 5K and got to 20:20 and then I also had a freak accident whilst skydiving and broke my ankle last October. My last 5K race I got just over 24 minutes which is still an improvement because the one before that 2 months ago was 27 minutes. Anyway, I’m hoping to break 20 minutes by next year.
I haven't watched since the last video was posted purposefully so now I get to binge watch all of them.
Binge away
Respect. Legend. Inspirational. Well done. Big congrats. That painful feeling finishing strong then and exhilaration when you realise you got it. Amazing. I've only done it once also.... But only in Parkrun
Cheers for sharing, yes those last two attempts it just felt right to do it as an official race, but parkrun will always make up a fantastic way to test that speed and act as a training session
Congrats! I'm looking to get back when I was at 17 years old 17:29 5k pb, 18 years ago with a year of training. Except I'm 80 pounds heavier and just began running again 4 months ago. Seems like I have a LONG way to go!
Rapid running, it can be a slow process, but that one yields results with consistent effort. All the best
HES BACK
So inspirational, as always! I so look forward to your videos.
I look forward to making and sharing them
H
Great video on the progress!
Cheers Andy
Well done my friend, the sky is the limit 🧡
It really is
Fantastic video and really fab achievement Harry. Well done! I'm currently sitting at the frustrating 18:00 too. One day! 👌
Amazing Daniel and thank you. Hoping Turkey was good
Inspiring as always. Congratulations on the well-deserved PB!
Thank you for being there when we publish
Just order your awesome jog on T-shirt 🍊 love your videos,and your positivity keep bring them mate 😊💯👍🏻🏃♂️👏🏻.
Appreciate it David. Thank you for supporting what I create. All the best
Cracking video mate !! Super time 🕰️
🧡
Remember watching your 20min journey and being inspired. Now I’m on it again. I’ve stagnated around 19:30. Need to get my upcoming Half out the way and I’m gunning for a sub 18 🎉🎉
Awesome Jack, have a great half then you can focus on that. Stay consistent and keep it steady
H
Excellent progress and another great video 👏🏻
Thank you
As always, another great video, very inspiring! Really enjoyed the ‘chapter’ style too, really helped to show your journey, and a fabulous one it has been, and will continue to be, I’m sure 😊
Great to see the fabulous Jhon Cosgrove too ❤
Jhon is great. Thanks Vikki - the Chapters was a new approach which I enjoyed building.
This shows how far determination and patience can take you
🙏 another video coming out in the new year about the 10K progression. It’s well worth a watch when it arrives
Congratulations Harry and a really inspiring video 😊
Appreciated Erica
perseverance is key
very inspiring journey of facing difficulties and chasing dreams
well done 🙌
🧡