I Asked An Olympian To Pace Me To A 5k PB 🥵
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- เผยแพร่เมื่อ 5 ก.ค. 2024
- Ever wondered what a sub 19 minute 5k should look/feel like? Or not sure how to pace the perfect race? Well Andy and Jess are here to help!
Watch as he talks you through how to run a sub 20 minute 5k, but don’t worry there are tips in here to help you get any 5k target goal.
↓↓ What is your current 5k goal? Let us know in the comments! ↓↓
What’s in this video?
00:00:00 - Sub 19 Minute 5K Race
00:02:02 - Sitting Into The Pace
00:04:18 - Focus and Momentum
00:06:23 - Breathing Through A 5K
00:08:40 - Perfecting Running Form
00:10:56 - Pushing Through the Tough Bit
00:15:06 - Silencing The Negative Thoughts
00:17:14 - Will She Do It?
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What is crazy from watching this is Andy not breathing heavy at all ... Madness
He is infuriatingly good 😂
@@runningchannellet him pace Philly Bowden and see if he's breathing any harder
Now thats an idea! @@proudvirginian
That was intense
His pace looks as calm and casual as my easy pace…baring in mind my easy pace is around 6:00/km and he’s running at 3:45/km lol
Andy straight up delivering a keynote speech while running an 18:30 5k and looks like he just went for a pleasant walk in the park after. This man is built different.
"I'm on the pace that you need to be running, so you need to be with me" while Jess is audibly dying in the background was so brutal. Love how you showed just how hard an all-out 5k effort is. That was really impressive. Congrats Jess!
Jess gave that 100%. Congrats on the new PB.
Andy having a nice chit chat while casually jogging at my 'omigosh-leggit 1 minute intervals pace' is astonishing.
Hahahah it's crazy isn't it!
The fact that her pb is very top end percentile, but looks like a tough run - he looks so smooth throughout, levels
She kind of did the same to Tom. I guess this is equivalent.
Jess, you're an absolute champion! You dug so hard and deserved the fantastic PB. And Andy, aside from being frankly absurdly fast, you are a wonderful chap - you clearly cared very much to coach Jess the right way.
Thank you so much that's really kind! We've all very proud of her
It’s all about the Pace, no Dribble! 😅
Actually I reenacted this pain just running sub-29 >.
Thought exactly the same trying to break sub 28. Drives me crazy! (I do have to battle corners and traffic though!)
Nah u just rolled
Same😂😂😂
It took me the duration of this video the eat a whole tub of Ben and Jerry’s, it was close and at times I thought it would get away from me but Andy really helped me towards the end.
Well done Jess, epic run!
"I do not wish for Jess to speak. If you speak, you are in big trouble."
-Andy "Mourinho" Baddeley
😂
I was expecting him to say "If you speak I will dock your pay!"
I can't even imagine chatting at this pace, oh my.
What's your 5k pb?
Because it isn't 3:40 pace 😅
@@runningchannel 21.47, at the moment a sub-20 seems tough, so this speed here is too spicy for me right now. Great video.
@@joewillburn it is 3:42. Not sure if you're an American, but the pace was listed in min/km.
@@joewillburn It is 3.42....or 5.58 for the mentally challenged.
If I could pick one person in the world to pace me on a 5K PB, it would be Andy, no question. He'd probably be able to powerwalk it, though. But I will break 27:58 sometime this year!
Good luck with the PB attempt!
I can't get over how "slow" and relaxed he looks at 3:45 pace. I feel like I'm flat-out *sprinting* at 4:00 pace. You have a few months to break that PB, mate. Keep us updated.
I'm in pretty much the exact same territory time wise right now. You got this!
@@thedolenorway You got it, too. Keep on grinding, buddy!
@@stever574 Thanks!
I did a 30 min tempo yesterday averaging 5:40 min/K over undulating terrain that didn't destroy me, so I think I have that time in me now.
I have a 5k in a week and a half. Still not quite decided if I want to do it as a training run, or an all out effort. I'm nowhere near my best shape anyway, so the time doesn't matter that much to me.
I have a 10K later in the year that might give me enough time to get closer to where I was a couple of years back.
Love it, that was amazing. Jess breathing out her arse and working so hard, you can see the power in her legs meanwhile Andy casually defying physics by barely moving his legs and propelling himself along using some sort of freaky Olympian magic.
My body tensed up so hard watching this that I feel like I just ran that 5k with you guys. Way to go Jess, you're hardcore.
"This isn't hard, it's an opportunity". Love that and will be using it in the future for running and everything else!
Anyone else can relate to the 3rd kilometer always feeling infinite on a 5k run?
EDIT: Just got to the end of the video and congrats on the new PB!
Totally. The third is the worst.
Oh yes. But so is the 4th and 5th k lol.
4th for me. I usually kick the 5th ok but make or break for a PB is the 4th.
Yup. My 3rd quarter of the race is always the hardest
It's my worst, so tough to resist.
For some reason I always find it in me to go a bit harder or stay on course in the 4th and on the 5th I throw everything I've got which usually works....but the 3rd one is so brutal.
Andy says - “All you gotta do is keep up” Priceless.
New 10K PB and now a new 5K PB…you’re a machine Jess 👍👍👍
Best quote at the end from Jess, "need a minute to like you again" Well done on the PB and great pacing yet again!!!
Love the reality of rubbish trucks, little kids on bikes and wayward dog obstacles that most of us deal with on our runs. Awesome run Jess
With Andy’s humility, it is so easy to forget how good of a runner he is! Not just fast, but smooth and formed! 👏
Also, great job, Jess!! Incredible work!!
100%
Andy looks like he's just out for another walk in the park. Unbelieveable job Jess! I could feel the effort from here!!
Two amazing things in this, Jess smashing her PB and the level of support Andy gave throughout
my gosh! jess is really something else. well done!
Thank you! She absolutely smashed it!
The most impressive coaching I've seen on TRC...bravo Andy!! Jess is just inspirational! She gave 110%. I'm a 61 year old male who's been running for 15 months, lost 5 stone and would love the coaching experience to break a 5K or 10K PB.
Well done, Jess! This is what it looks like, when I go for a run with my son. He'll be just jogging along, while I sound like I'm dying! But it's absolutely fantastic for getting faster.
Hahaha we're so glad you can relate!
The fact that Jess is inspiringly good and really strugged whilst Andy made it look so easy just says it all! You can just see what a pro he is!
I really like this channel. I also love that I can hear Jess's breathing. It is so important to hear the breathing so that you can have a rough estimate of what it is like to push to the limit.
So nice to hear Andy talk so much about the mental aspect of running. Really useful. And Jess, amazing job! Well done!
Wow, Jess is a beast! Big congratz, you really gave everything there!
What helps me around kilometer 4 is simply thinking: "I did not already suffer this long and hard to effin stop now!" That is about the only thing that really motivates me in those moments. All the bigger questions like "why am I actually running? Why am I doing this? " cannot be answered in a simple manner and definitely not in those very tough moments. Keeping it simple is the best way, at least for me.
Yup, that's what I go for "I do NOT want to be in this much pain next Saturday morning, push through today and the next parkrun can be an easier run"
Very true that's what I do
Wow imagine how fast Andy would be if he actually could run rather than just shuffle. The contrast in styles is so deceptive- Jess runs like a pure athlete and Andy looks like he’s barely moving yet clearly he is. Well done both and especially Jess for not punching him at the end - awesome effort! 🎯
Jess' technique looks flawless to me. I really wonder, from a physics perspective, what explains the difference and how Andy's shuffle can be that fast. Can someone explain it? Is it mass to power ratio? Running efficiency? What else?
@@SubtleForces look at how much taller he is. His stride length is about the same as hers and they have the same cadence about. He doesn’t have to work as hard to lengthen his stride.
@@jessa813 That might be part of the physics, indeed. But I am not sure how much of it.
Jess that was AMAZING!!!! 🔥🔥🔥🔥🔥 The breathing, pain and fatigue were real, but you fought thru it. Andy just makes everything look so easy, sounding like he's doing a podcast in a chair with Rick and Sarah.😲
Man, I was actually cheering in my office watching this - way to go Jess!! That was incredible. It was also really helpful to see such an amazing athlete struggling like that! I thought I was the only one who breathed like that on a run haha. Great pacing Andy and way to go Jess!!
I finally went sub-20 (19:52) on this very same 3-lap course a month ago! I went clockwise though - I feel like that gets the elevation out of the way quicker for each lap, then more of it feels flat/downhill...? Probably 100% in my mind, but it all helps!
I was right there with Jess for that last 800m or so. She gave it everything. And yes it blows my mind how easy Andy makes it look. Great video guys ❤
I've only broken 20 mins on a similar flat(ish) circular route, like Market Rasen Racecourse or whatever. But it does feel great. Well done, mate.
amazing running Jess! This looked a lot like when my husband paced me to my (much slower) 5k PB... me panting, him chatting along.
ANYONE who has trained hard at any level totally feels Jess’ victory. We’ve all been there. It’s exciting to watch the work. Well done Jess!! 🔔 🔔 🔔
Absolutely Incredible!!!! I hate the 5k distance, it hurts so much. I wished I could give this video 5000 likes, 1 for every meter. Well done Jess, congratulations on the PB 👏 🎉 🥳
Jess' little COUGHS worried me so much. She powered through it incredibly well. So proud of you!
The camera angles and watching Andy plod along chatting constantly really gives the impression that this is not fast. This is very fast! I'm typing this whilst the video is only half way through. Go Jess!! You can do it!!!!
.... just finished the video..... congratulations!!! That was amazing!!! Fantastic effort and brilliant pacing and coaching!!
Andy just out for a little stroll....damn his effortless deceptive running
hahaha it's infuriating isn't it!
@@runningchannel Tom's revenge.
One of the most inspiring most educational episodes from the channel. Bravo Jess and Andy ❤
Andy at a pacing job???? The end is near 😂. Cracking job to both of you 🎉🎉!!
EDIT - Both of you are champs for doing your respective jobs to perfection. Loved every second of the performance and the commentary ❤.
I think andy counted this as a zone 2 workout. Great job jess and andy that was impressive. As a guy that just started "running" its crazy to see andy glide to a sub 19 5k.
What a team: one casually jogging and chatting and talking the other through her fastest ever 5K. Great to watch! Jess, I was almost screaming to my tv to cheer you on. You were digging so deep and never gave up. Congratulations on your new PB!
unreal effort that was fantastic, well done Jess and Andy!! 🎉
Fantastic video seeing it in full, thanks guys and congrats Jess. Top work pacing Andy!
Congrats Jess! Great job - and well done Andy that was some awesome pacing/encouragement to the end
Lets Go Jess! 🏃♂️That breathing got me. Insipring, hope i can do it that some day. 😊. Andys recovery runs are to pace the Running Channel to PB there 5k 😂 well done 🤙
What an effort! Well done Jess 👏
Excellent! What pacing, what determination! A perfect demonstration of pushing through the pain and achieving A a PB. Andy's relaxed running style and Jess's power effort - I felt your pain and genuinely was hurting as you pushed on😢.. Thank you both for this inspirational video.
Well done both of you! Andy, your coaching was great. Jess, you really dug deep and got that done. Good work all around!
Congratulations Jess!!!🎉 you’re the boss!!!
Well done Andy in pacing and coaching her to a new PB. 👏👏👏
Nice work Jess and Andy, so impressed with both of you, what fantastic pacing and coaching from Andy, chatting throughout! A 10 sec PB is really great work.
Jess is really smashing her PBs! I am trying to get below 25 minutes for my 5k time and watching any running channel video (but especially the ones where you attempt new PBs) is really motivating 🎉
I LOVED this video -Huge congrats Jess; what a fight!
I live in E14 and would be SO happy to be a case study for a similar video. I've been running for 8 months, and my new 5k PB on Saturday was 22.17. I would love to have you pace for me if you are looking to do something similar with someone else.
You both made it look so easy, fantastic!
Awesome jess.....well done .....how humble and generous you are Andy so supportive of everyone on your team ,they're very lucky to have you, you carry your brilliance so lightly 🎉
Running around a 19:30 I felt like Jess, who looks like she is just all out running. I found a guy in front of me who somehow looked in control and like it was an easy pace, like Andy. I told myself I looked like him and how easy is this pace? It was a useful lie that worked for at least a K.
Hahaha whatever helps you get there!
This is so relatable and inspiring, amazing PB and hard fought by Jess!!
Fair play Jess, well done! Awesome effort and a great result.
Also, im amazed at how Andy can talk normally at that pace, unbelievable.
Fantastic job Jess! 👏 good coaching Andy made that look so easy.
That was truly exciting - I was on the edge of my seat! Well done Jess, and brilliant coaching Andy.
It's also good to see that I am not the only one who has to increase cadence to maintain the same speed towards the end.
This is amazing!! First the coaching is so good! The specific instructions and the calm delivery 10/10 🌟🌟🌟 Jess, congrats on the PB wow!!!
Excellent! I was thinking you would just make it, but 10 seconds! Wow! Great coaching on the run, but Jess had to make it happen and she did! Can't wait to watch the next attempt at a PB!
Great video! Awesome effort 👏🏻
I may even play this back to myself when on my next parkrun! lol..
Loved the great coaching tips and thought processes that Andy was pushing all the way round, very helpful - a 5k PB is something you accomplish with your feet and your head!
Wow Jess! You are amazing, well done! You stayed with Andy and he was looking like a casual runner 👏👏
Absolutely phenomenal effort. So so proud Jess and excellent encouragement from Andy. Definitely makes me want to go for a run with you although you'd probably be walking with the pace I'm currently at :) Well done! Love this channel so much
Amazing effort! This is the most real 5k PB vid on the channel so far. Way to get after it Jess!!!
Continuing to push on when right at the limit and gasping for breath for so long, super impressive Jess, inspiring stuff. Well done 🎉
Fabulous effort Jess, well done on the pb. Great pacing Andy, it's ridiculous how easy you made that look 👏👏🙌
Way to go Jess. Way to embrace the pain cave. That was an incredible duration of 1:1 breathing that you battled so well through.
This really showed what someone can, and has to endure, when reaching for that PB. No matter what the fitness level you can always try a little harder if you believe in yourself.
Great coaching Andy! Brilliant!🎉
what a BEAST! That hurts so much and you kept going and going 🥳 congratulations!!💪💪
Outstanding Jess. That was brilliant to watch. Brilliant ability to withstand pain cave at the end!
Well done Jess on the PB, a great run - it just blows my mind though how easy Andy makes that pace look. like he's not even trying - i wouldn't come anywhere close to the time you did and he makes it look like a walk in the park - that's amazing!!
Wonderful video--so much commitment from Jess, so much kindness from Andy.
Awesome effort Jess!!
So impressed by the both of you. Great performance, huge congrats on a well earned PB Jess! 🎉
This was amazing, Jess really gave everything she had, even when she rhought she didn't have anything left to give. I am proud of her! congratulations on the PB!!Andy over there looking like he's on an easy run though, chatting at a pace i can only dream about 😅
Awesome work & congrats on the PB! I am working towards my first sub 19min 5km this year so really cool to watch. Hardest part for me is always that 4th km where it is hard to keep pushing
Let‘s go, Jess!! So happy to follow your achievements!! You are a very fast one.
Go Jess go!
Hurray! You did it! I am so happy for you.
Amazing Jess!!! I am so proud you for keeping on fighting, even when the gap between you and Andy widened a bit, never giving up and pushing hard at the end! 💪🏼👏🏼❤️
Tough love Andy, but great pacing.
What an excellent video you guys, such a joy to watch you run. Good luck to me falling asleep now, was oozing adrenaline for the whole time you did this hahah.
So raw, so real, so awesome 💪, heck yeah Jess, such a inspiration to watch you push💪 Andy I'm not sure your human, well done, no matter what all the useless banter says, your a rock star.
Lastly hat's off to filming crew and editors, awesome experience all around!
Absolutely amazing. Both the running and the support! Massive well done 👏🏽
That was awesome!
Jess congratulations on the PB!
Andy well coached!
I really enjoyed this one!👍🇨🇦
These videos are so intense! Listen to Jess! She's goin' to the well! And Andy's like her running guardian angel! They even got MY heart rate racing!
Fantastic running Jess. The inspiration you give to everyone doing that 5k fabulous. 💪😊
This was intense, the most exciting thing I've watched all year... I felt incredibly invested in the outcome. Nicely done! Both of you!
Really enjoyed this. I’m used to seeing Jess be a powerhouse, but seeing her work so hard was something I could relate to when I’ve pushed to get a better time. Great work Jess, great pacing Andy and great video generally!
I just relived my 5k from Saturday. I told many I'm glad there was not audio as the pics don't really demonstrate the pain I was feeling. Congrats Jess! Thats and amazing time!!!
That's a brilliant PB! Love rooting for Jess on her PB attempts, congrats!
As astmatic myself, i cant do this. For me, 5k pb is 40:25 and 10k 1:25:50. But its nice to watch running channel and just do my best. You are great inspiration
incredible effort jess!! i felt that as much as you did, we all know that feeling.
That was beyond awesome Jess. I watched this on the couch and I felt that last K. I felt like I was right there with you. My recent 5k pb was 10 min slower than you, but it’s such a great distance - we all do the same thing - give it our all ❤
Well done Jess that was quality. I'm trying to go sub 20 at the moment and watching this has made me realise I need to dig deeper! 20:22 atm but we'll get there.
Well done again!
Nice one Jess!! Amazing run!! Great video guys!!
Well done Jess on your new 5k PB! And well done Andy on the great support and coaching.
Way to go Jess!!! So impressive to dig that deep. Nice pacing Andy!
Amazing job Jess to find that little extra and catch back up with Andy at the end. When you were dropping off of him, I wasn’t sure if you were going to be able to do it, but what great mental strength to push and catch back up and get that PB! Congrats! And great job pacing by Andy. He is a machine!
Great effort Jess! Amazing time.