Hi everyone! Thanks for stopping by here! If you're new to my channel I got injured shortly after this, but managed to build back and finally get back under 20 in a parkrun a year later as per this video! th-cam.com/video/QW3C74vuL-g/w-d-xo.html
Well done. I’m 74 and just cracked 30 mins for 5k and aiming to get to 25 mins. We all have our personal targets that drive us on. Good luck with the 19
@@TheRichKeeble thanks Rich, BTW I did sub 40 for 10k back in my prime and don’t see age as a barrier to getting to 20 for 5k but it might take a while 🙂
thank you, and well done to you! 20:40 is very close to my previous PB a few months before I attempted the sub-20. Sounds like 2023 will be your year! x
Try it on a track if you have one available to you! If not just go for the flattest course you can find. Once you break that barrier once, it gets easier!
Well done SIr! That's a great achievement! Keep working on those track intervals and upping those easy long runs and those 5K times will keep coming down! I'm 53 and have got down to 17:33 - so it is possible to keep getting faster!
Thank you very much! Wow that's an incredible time! I think after Manchester Marathon I'll get back to focussing on the shorter times. Would love to get close to 19 in the next few months x
For some reason got recommended your video. As a runner found it hard to resist clicking on it. Fab job with the 5k but more happy for you for going semi-viral with this video (considering you have 300 subs…. Backhanded compliment). I make videos too so I know how great it feels. Now going to watch your Achilles whinge 😂… no doubt funny.
Having just broken through the Parkrun 27min barrier, and clearly being a running god/guru, my best advice on how I did it - the great secret - get in behind a PACEMAKER... OMG, it changes EVERYTHING... Good Luck! Follow the number 19 pacemaker and all will be well.
Excellent result Rich, thanks so much for the motivation. I am 57 years old, started running five months ago, 5km PB was 32min when I started, now its 22mins, aiming for sub 20 in 2023 once I am over Covid properly.
oh wow that's an amazing progression by the sounds of it! Sorry to hear about the Covid, but yes once you're over it sounds like 2023 is the sub 20 year! x
I got 3 big ones this year sub 1:30 half sub 40 min 10k and sub 20min 5k joining a running club and running with faster runners has improved me way more than I thought I was capable of.
oh wow that's amazing. Very well done on that. I'm about 10 mins off that for HM and 4 mins for 10K. I've shied away from running clubs but who knows! x
I won't lie I ran for 5 years prior and was nowhere near the times im at now,it's been huge for me I always avoided joining one as didn't think was good enough but I've had a few podium finishes at events this year proof is in the pudding as they say.
Went from a 20:34 5k to a 19:09 a 42:09 10k to a 38:33 a 1hr 36:48 half marathon to a 1hr 29 running high intensity interval training with faster runners makes ya push that bit harder than would on your own.
incredible progress there then by the sounds of it. It does make sense of course. I was probably motivated to run faster to keep up with (and beat) some of the club runners on my race! x
The progression shown at 1:17 is really good, especially off around 30km/week. As is suggested in almost all 'improve you 5k time' videos training volume helps a lot. I think it's likely you could go sub 19 if you can get up to around 50km/week. Remember to add millage slowly though, some strength and conditioning would both help you stay injury free and make you a more powerful runner too. Congratulations on the sub 20!
Thank you so much! Yes I've had my moments of falling out of training - you'll notice I plateaued quite substantially in that 5K time list and the big recent gains were having done the marathon training and then kept up some consistency. As you say though I'm not generally a huge mileage runner so if I can push it higher perhaps sub-19 is in my sights! I've also let the strength stuff fall off since the marathon so onwards and upwards for 2023! x
Great video. Very inspiring. And congrats on the sub-20 mins. I’m 49 and have been running for about 6 weeks. Never done much running before. Did a 10Km (work charity thing) about 10 years ago and a parkrun about 6 years ago and that’s about it. I ran a 5km on 19th Dec in 31.38 and did a parkrun on 28th Jan in 24.26. Targetting 22 minutes by the end of this year. Keep making the videos. Looking forward to you cracking 19 mins!!!
Nice going, congratulations. Like you I was just shy at a parkrun at a 20:04 PB in late 2021. 15 months on I've just started running again after long periods of injury, illness, eating and lack of motivation. Ringing in the New Year at the heaviest I've ever been (10kg over PB weight) and barely able to run 5K at the moment. Going to have a go again this year after seeing this - thanks.
@@TheRichKeeble Late starter at 56, 6 months ago. Ran 21:14 pb just before Christmas, so a way to go yet. 21 my next goal, then I’ll see how I progress 🤞🏻
Outstanding effort! I ran my first sub20 5k yesterday on track. I didn't stop my watch correctly so it is somewhere between 19:40 and 19:52 so going to go with 19:52.
Well done on the Sub 20 Rich. I managed the same achievement back in August at my local parkrun. At the finish line my watch said 19:58 so I had an anxious wait for the parkrun text to come through. But an hour later, all was good as the official parkrun time was 19:57.
Many congratulations to you!! Fabulous effort. Want to break 20 mins too - just need to stop getting ill! 20:18 so far... All the best for 2023 and sub-19!
Well done. I do love a happy ending to the tale 😂 I happened to have the same goal for 2022. Did 19:33 on Christmas Eve. I failed by 30 secs in October and procrastinated with the rematch. Warm up routine is vital. At least 2k, incorporating some fast dashes. All pipes and valves in the body must be fully opened in advance because the volume of blood that gushes through the heart in a balls to the wall 5k effort is phenomenal. ♥️🏃🏼
thank you! And very well done to you too! You're absolutely right - I didn't really go into too much detail on the warming up in the video as I was constantly editing it down to not be too long, but I warmed up probably about 1K on the second race... did a few strides. You need to be ready to go straight away as you say x
Congrats!!!. I did 6 marathons this year, average of 23 km weekly and I'll be going for sub 20 5k. I hope I can finish this great great year with that achievement on my résumé.
I would love to know where the 20 minutes comes from, when I started running that was my big goal! Once I broke it though I realised it means nothing :D I ran a 16:13 in 2022 which placed me 100th at the event, with the winner running 14:11.
ha well of course, now I want to break 19. But I think a lot of people can run 5K within that 20-30 minute range and getting under 20 is not only having a new first digit but is right at the cusp of a lot of people's ability x
Well done! It is a big accomplishment. I broke 20 for the first time in September (19:46) after 5 months of running during marathon training. I made 18:22 by November. For me the biggest thing was increasing my weekly mileage to the mid 50s and doing hills and speedwork once a week. Going a little easier the first mile and running negative splits is key! It’s funny, most of the running channels I see are Brits! Are park runs free, or is there a cost involved? Most races here in America are $25-$35.
thank you! And well done to you! Yes I'll be looking at increasing my mileage for this next marathon block. I only averaged around 45K per week for my sub-4 marathon this year, but am looking at 80-100K for my next one. Yes Parkrun is free, and there's loads around the UK for sure. A few scattered in other countries. The Serpentine 5K is only a few quid as well just to cover their costs (there's no medal etc). Lots of other races in the UK are expensive too to be fair x
Interesting, we almost train the same way and run 5k in around the same time. I hit 20 even October 1st but have gone well under the last 3 Sunday river park runs in a row. It’s a tough run isn’t it? But I feel so glad to have achieved this having made it my goal when I started running 3 years ago. Congratulations to you too. I’m aiming for the 18:00’s before I turn 50 next year.
Amazing! Well done! I can't remember if I said in this video but I started running 3 years ago too. After I did that sub 20 in November last year I started upping my interval speed training a bit too much, ran on some icy roads and overstretched which caused me some achilles issues (nothing too serious in the end) and I took a month off running, causing my fitness to take a nosedive. Managed to get back enough for Manchester Marathon the following April but as I write this I think I'm just about ready again to go sub 20... just don't want to do anything silly. And if I achieve it, I'd like to keep improving as you are. It's a great feeling isn't it! Really well done to you - I hope you get the sub 19 and thanks so much for checking out the video and reaching out x
Wonderful, and congrats being honest to yourself and really busting through! I am low 22 and trying to whittle my down. Nice documentation on your journey!
thank you! Yes at the end of the day it's how you perceive it yourself! You're not far off my the sounds of it! As I said in the video, getting used to running quicker than the goal pace in those intervals really did make the pace feel more achievable!
Really great stuff and actually quite inspirational as you’re over 40 years old! I just turned 36 and started running and it looks like I’ve got a bright future ahead !
That gives me a lot of hope. Almost 43, started running at 39, initial progress was great, reached a 20:51 5k in March of 21, but then the last two years have been plagued by injuries and other setbacks. On the mend now, and hoping to get those 52 seconds before the Indian summer hits full blast.
Thank you! So I bought the Amazon cheap version of the strap as I didn't want to pay for the official GoPro one. As you can see from the footage... it's questionable when running at that speed. Maybe I didn't adjust it right, but it's the first time I haven't held the camera in my hand where the camera stabilisation is usually pretty good! x
Nice to see someone on a similar running journey to me. I started running and did my first 5k just over a year ago, with a 28something like yours. Broke through 24 minutes a couple of weeks ago and now looking to push on. Not sure if 20 minutes is possible as I'm 39, but who knows!
thank you Simon and well done to you! I'm a few years older than you and spent most of my 20s and 30s doing very little exercise so I'm sure you can do the sub-20! It can just take a few months of focussed work! x
Hilarious! A PB driven by the need to get even with “her in red”. A welcome and rare acknowledgement, that there’s nothing like an actual or perceived slight, to put a tiger in your tank😂 Aside from the fact that they’re at 9:30, I don’t do park runs because I don’t dig pram pushers and dog runners. A-Ha, I see you’re not a civilian, must be why I didn’t fall asleep half way through the video, as I often do with these things.
haha many thanks Gloria. To be honest I try not to worry too much about other runners because I have no idea what they're capable of, although there's something satisfying about being over taken by loads of runners during the race, and then managing to get back in front of them at the end! And yes, I may not be a TH-camr per se but I am a professional show off of sorts x
Well done Rich. As a 61 year old who recently ran 18:17 parkrun I can understand what it takes to go sub 20. Amazing variety of recommendations in comments to go faster. You only have to do ONE thing. You know that? 🤔
Well done mate... Are u doing interval 1x5 or 400*12 for your speed training. I chasing sub 20 also.. My time 22 minutes. My miliage is high around 50- 75 per week but I can't improve the speed.
thank you! I was doing both 5x 1km and 10x 400m, although not in the same week. Some say more mileage is better than speedwork but personally I need to get my legs used to moving at that pace, so practising at paces 3:45 to 3:55 really helped me. I also have Saucony Endorphin speeds for my speedwork which are a nylon plate shoe, and I wore carbon plated Vaporflys for the races themselves.
As a 53 year old who can run sub 18, I assure you increasing your training volume from where you are will be more instrumental than 1k repeats in decreasing your 5k time!
thank you Seth, yes I imagine you're right. I also need to do more strength work. I have actually had some achilles related issues recently (not the tendon itself but a bit of soreness where it joins the bone) so I'm resting it before marathon training in Jan. I imagine my increased speed focus was contributory, but for the marathon training I'll be backing off on those speeds for a while and focussing on weekly mileage! x
You mean simply more mileage Seth? I’m 56, only took up running 6 months ago, with no prior experience. Unfortunately I only get to run 15-20 km a week due to long working hours. I just ran a 21:15 pb, so sub 21 is my immediate goal. Hoping to increase my miles in the spring with the better weather and lighter early mornings 🤞 Don’t do much speed work, just try to run 1 hard 5k per week. So you think extra miles would help a lot? (Always grateful of advice from proper runners) I always feel like it’s lack of fitness that’s holding me back, as I’m always very tired after a hard run 5k (or maybe this is normal?)
Grats man, I'm not really a runner anymore but I have a question, how hard is it to take 30 seconds off a 5k, I mean if you are fit, and actively running should it be easy or crazy hard, mean yes OK at the start while your getting in shape I presume it is easy then to take time off, I mean I did it in the whole two 5k runs I have done, but I'm not sure what I do really counts as running since much of that running is, in fact, me not running :)
ha thanks Basil. Well as you say I think it's easier in the beginning when you're just getting fitter, but the faster you get, harder it is to knock that 30 seconds off. I think I plateaued around 22 mins and at the time that felt like I was absolutely going for it. Then I stopped running for a while, lost some fitness, but then near the end of my marathon training I got under 22... and then after recovering from the marathon and being adamant that I wouldn't lose that fitness, keeping consistent (albeit not huge) weekly mileage and then focussed speed sessions got me where I wanted to be (for now). I suppose to answer the question... it depends! Harder to shave the time off closer to 20mins I guess! x
Hello guys! Is it even possible for a 52 year old 5'3 140 lb male to run a sub 20? I had a quadruple bypass surgery back in 2017 so it's what led me to do exercise and running to lose weight and be healthy. I mostly run on treadmill. I've been doing 2 x 5k 4-5 days a week. But my fastest time is only 32 + minutes. Not sure if i can even go faster than that. What do you guys think? Thanks in advance! :)
Hi Rolando. Sorry for delay in responding. I'm afraid I'm not a coach or anything so can't comment on your situation, but I myself was running 5K in around 28 minutes when I started running which is not far off you. I've just been following plans as I vaguely talk about in the video, but certainly building endurance from low heart rate running mixed with short interval training has worked for me. Good luck! x
Twenty minutes is hard. 5Ks hurt lots. I got low 19 in the end but an old girlfriend did 16:09 but then she was GB team. Good luck. I can't really run now 🙁 if you did 10 under 45 tren really you should manage under 20
Do exactly what you want. Who cares. You're not trying to win money or olympic titles so.....if you know you can run sub 20 then you're a sub 20 runner. 👌
![สาวเมืองเพชร - ธีเดช ทองอภิชาติ [Official MV]](http://i.ytimg.com/vi/kEt7F9PvO3I/mqdefault.jpg)
Hi everyone! Thanks for stopping by here! If you're new to my channel I got injured shortly after this, but managed to build back and finally get back under 20 in a parkrun a year later as per this video! th-cam.com/video/QW3C74vuL-g/w-d-xo.html
Well done either way
Spoilers
thank you x
Wow. Insane
thank you very much! x
My PR is 19:55, but watch said it was 3.05 miles and everyone had the race short. Never ran that fast again.
oh no! So Strava didn't record it as a PR? Still, it's official. Never too late though!
Nice one Rich. Good video too!
thank you x
I am from Madrid haha. I live in the US now though. I love and follow all these youtubers you mentioned here. Great job and new follower!
ah haha well thank you for dropping by! I'll follow you back x
Well done. I’m 74 and just cracked 30 mins for 5k and aiming to get to 25 mins. We all have our personal targets that drive us on. Good luck with the 19
Great stuff! Thanks Phil! Best of luck to you too! x
@@TheRichKeeble thanks Rich, BTW I did sub 40 for 10k back in my prime and don’t see age as a barrier to getting to 20 for 5k but it might take a while 🙂
Congrats fella, great achievement! I’ve been trying to break 20 for a while, closest I’ve come so far is 20:40. 2023 we go again! 💪🏻
thank you, and well done to you! 20:40 is very close to my previous PB a few months before I attempted the sub-20. Sounds like 2023 will be your year! x
Try it on a track if you have one available to you! If not just go for the flattest course you can find. Once you break that barrier once, it gets easier!
@@daveg7894 Chalkwell Beach Park Run near Southend Seafront. Out and back, 0mtrs elevation 😜👌🏻
@@daveg7894 - 100% agree with that. I specifically went to Hastings to break the 20 after a painful 20.01!!
sounds perfect x
My PB is 21 something but set many years ago, will try and improve over summer
Good luck! Mine was 22 for a while! x
Well done SIr! That's a great achievement! Keep working on those track intervals and upping those easy long runs and those 5K times will keep coming down! I'm 53 and have got down to 17:33 - so it is possible to keep getting faster!
Thank you very much! Wow that's an incredible time! I think after Manchester Marathon I'll get back to focussing on the shorter times. Would love to get close to 19 in the next few months x
For some reason got recommended your video. As a runner found it hard to resist clicking on it. Fab job with the 5k but more happy for you for going semi-viral with this video (considering you have 300 subs…. Backhanded compliment). I make videos too so I know how great it feels. Now going to watch your Achilles whinge 😂… no doubt funny.
haha thank you Tomas. I had less than 200 subs before this video so I'd say that's a win! Appreciate it x
Having just broken through the Parkrun 27min barrier, and clearly being a running god/guru, my best advice on how I did it - the great secret - get in behind a PACEMAKER... OMG, it changes EVERYTHING... Good Luck! Follow the number 19 pacemaker and all will be well.
haha thank you! I've never seen a pacemaker at the Parkruns I've done but I certainly try and look out for them in other races so it's great advice! x
Excellent result Rich, thanks so much for the motivation. I am 57 years old, started running five months ago, 5km PB was 32min when I started, now its 22mins, aiming for sub 20 in 2023 once I am over Covid properly.
Thats awesome! What did you do to get faster? Just a brief summary would be appreciated!
oh wow that's an amazing progression by the sounds of it! Sorry to hear about the Covid, but yes once you're over it sounds like 2023 is the sub 20 year! x
I got 3 big ones this year sub 1:30 half sub 40 min 10k and sub 20min 5k joining a running club and running with faster runners has improved me way more than I thought I was capable of.
oh wow that's amazing. Very well done on that. I'm about 10 mins off that for HM and 4 mins for 10K. I've shied away from running clubs but who knows! x
I won't lie I ran for 5 years prior and was nowhere near the times im at now,it's been huge for me I always avoided joining one as didn't think was good enough but I've had a few podium finishes at events this year proof is in the pudding as they say.
@@phoebeandkaylee7927 What were the improvements of joining a club?
Went from a 20:34 5k to a 19:09 a 42:09 10k to a 38:33 a 1hr 36:48 half marathon to a 1hr 29 running high intensity interval training with faster runners makes ya push that bit harder than would on your own.
incredible progress there then by the sounds of it. It does make sense of course. I was probably motivated to run faster to keep up with (and beat) some of the club runners on my race! x
Excellent achievement and one I'm trying to achieve myself. I always use the official time if I'm at park run or in a race personally not strava time.
Thank you Kevin! Good luck! x
Congrats 🎉, great voice btw, you would be good on the radio
Thanks very much Ben! Sometimes I am! x
This guy is like super chilled about his race times lol
This is really impressive, well done!
ha thank you John. I may appear super chilled on the outside, but I'm full of anxiety and self doubt on the inside! x
Well done dude
thanks mate x
The progression shown at 1:17 is really good, especially off around 30km/week. As is suggested in almost all 'improve you 5k time' videos training volume helps a lot. I think it's likely you could go sub 19 if you can get up to around 50km/week. Remember to add millage slowly though, some strength and conditioning would both help you stay injury free and make you a more powerful runner too. Congratulations on the sub 20!
Thank you so much! Yes I've had my moments of falling out of training - you'll notice I plateaued quite substantially in that 5K time list and the big recent gains were having done the marathon training and then kept up some consistency. As you say though I'm not generally a huge mileage runner so if I can push it higher perhaps sub-19 is in my sights! I've also let the strength stuff fall off since the marathon so onwards and upwards for 2023! x
Great video. Very inspiring. And congrats on the sub-20 mins. I’m 49 and have been running for about 6 weeks. Never done much running before. Did a 10Km (work charity thing) about 10 years ago and a parkrun about 6 years ago and that’s about it. I ran a 5km on 19th Dec in 31.38 and did a parkrun on 28th Jan in 24.26. Targetting 22 minutes by the end of this year. Keep making the videos. Looking forward to you cracking 19 mins!!!
Aw thanks very much Mike! Well as you will have seen your times are similar to what I started off with so you may not be long cracking 20 yourself! x
Nice going, congratulations. Like you I was just shy at a parkrun at a 20:04 PB in late 2021. 15 months on I've just started running again after long periods of injury, illness, eating and lack of motivation. Ringing in the New Year at the heaviest I've ever been (10kg over PB weight) and barely able to run 5K at the moment. Going to have a go again this year after seeing this - thanks.
aw sorry to hear about your issues but good to see it looks like you're getting back into it, and I'm super happy to have motivated you! x
Well done mate! I just shattered my former pb of 19:19 with a 18:25 today. The 5k is brutal but in a fun way!
Amazing time! It sure is brutal... but addictive! x
Well done on your big milestone 👍
Hoping to get there myself one day 🤞
thank you! Keep at it! How far away are you? x
@@TheRichKeeble Late starter at 56, 6 months ago. Ran 21:14 pb just before Christmas, so a way to go yet. 21 my next goal, then I’ll see how I progress 🤞🏻
You tell a good story. Well done on the achievement!
thank you! x
big respect, fella! best thing about being a sub 20k er is the serious shape it puts you in
thank you! This is exactly it - having energy to look after my young children is great, plus running for a bus has never been easier! x
Outstanding effort! I ran my first sub20 5k yesterday on track. I didn't stop my watch correctly so it is somewhere between 19:40 and 19:52 so going to go with 19:52.
Fantastic! Well done! x
Yiu should do mersea Island Park run
oh yeah? I'll check it out thank you x
Well done on the Sub 20 Rich. I managed the same achievement back in August at my local parkrun. At the finish line my watch said 19:58 so I had an anxious wait for the parkrun text to come through. But an hour later, all was good as the official parkrun time was 19:57.
Thanks Mark and well done on your own sub 20! Always a nervous wait for the official time! x
Well done, very well done.
On a funny note: Dont you just love how runners only question the times when we did not get the goal time 😇
Thank you! ha yes, you forget the time you got is actually still impressive, you're just disappointed you didn't the goal! x
Many congratulations to you!! Fabulous effort. Want to break 20 mins too - just need to stop getting ill! 20:18 so far... All the best for 2023 and sub-19!
Thank you! Hang in there! You're so close! x
Very impressive progress over last 3 years, starting at almost 29 minutes
thank you very much David! x
Well done. I do love a happy ending to the tale 😂 I happened to have the same goal for 2022. Did 19:33 on Christmas Eve. I failed by 30 secs in October and procrastinated with the rematch. Warm up routine is vital. At least 2k, incorporating some fast dashes. All pipes and valves in the body must be fully opened in advance because the volume of blood that gushes through the heart in a balls to the wall 5k effort is phenomenal. ♥️🏃🏼
thank you! And very well done to you too! You're absolutely right - I didn't really go into too much detail on the warming up in the video as I was constantly editing it down to not be too long, but I warmed up probably about 1K on the second race... did a few strides. You need to be ready to go straight away as you say x
Good luck with your challenges in the new year. New subscriber.
thank you very much! x
Congrats!!!. I did 6 marathons this year, average of 23 km weekly and I'll be going for sub 20 5k.
I hope I can finish this great great year with that achievement on my résumé.
Wow 6 marathons! Well done to you. Good luck! x
Brilliant Rich! 👏 I’ve a long way to go for that sort of time, but over time hopefully I’ll get there.
Thank you Clive! I never thought I'd get there myself, especially being over 40, but here we are! Good luck! x
Great video Rich
You’re very kind! Thank you x
I would love to know where the 20 minutes comes from, when I started running that was my big goal! Once I broke it though I realised it means nothing :D I ran a 16:13 in 2022 which placed me 100th at the event, with the winner running 14:11.
ha well of course, now I want to break 19. But I think a lot of people can run 5K within that 20-30 minute range and getting under 20 is not only having a new first digit but is right at the cusp of a lot of people's ability x
I enjoyed watching your speed journey. Well done :)
thanks for watching! x
Well done! It is a big accomplishment. I broke 20 for the first time in September (19:46) after 5 months of running during marathon training. I made 18:22 by November. For me the biggest thing was increasing my weekly mileage to the mid 50s and doing hills and speedwork once a week. Going a little easier the first mile and running negative splits is key! It’s funny, most of the running channels I see are Brits! Are park runs free, or is there a cost involved? Most races here in America are $25-$35.
Parkruns are free and awesome. There are some in the States, but only a few.
thank you! And well done to you! Yes I'll be looking at increasing my mileage for this next marathon block. I only averaged around 45K per week for my sub-4 marathon this year, but am looking at 80-100K for my next one. Yes Parkrun is free, and there's loads around the UK for sure. A few scattered in other countries. The Serpentine 5K is only a few quid as well just to cover their costs (there's no medal etc). Lots of other races in the UK are expensive too to be fair x
Interesting, we almost train the same way and run 5k in around the same time. I hit 20 even October 1st but have gone well under the last 3 Sunday river park runs in a row. It’s a tough run isn’t it? But I feel so glad to have achieved this having made it my goal when I started running 3 years ago. Congratulations to you too. I’m aiming for the 18:00’s before I turn 50 next year.
Amazing! Well done! I can't remember if I said in this video but I started running 3 years ago too. After I did that sub 20 in November last year I started upping my interval speed training a bit too much, ran on some icy roads and overstretched which caused me some achilles issues (nothing too serious in the end) and I took a month off running, causing my fitness to take a nosedive. Managed to get back enough for Manchester Marathon the following April but as I write this I think I'm just about ready again to go sub 20... just don't want to do anything silly. And if I achieve it, I'd like to keep improving as you are. It's a great feeling isn't it! Really well done to you - I hope you get the sub 19 and thanks so much for checking out the video and reaching out x
Superb running! Loved it.
thank you thank you! x
I finally broke 20 this fall and I didn't realize I got 1st place in the 5k and 19:40 when I looked and my jaw dropped.
ha incredible! Well done! x
Wonderful, and congrats being honest to yourself and really busting through! I am low 22 and trying to whittle my down. Nice documentation on your journey!
thank you! Yes at the end of the day it's how you perceive it yourself! You're not far off my the sounds of it! As I said in the video, getting used to running quicker than the goal pace in those intervals really did make the pace feel more achievable!
Really great stuff and actually quite inspirational as you’re over 40 years old!
I just turned 36 and started running and it looks like I’ve got a bright future ahead !
thank you! I reckon you do. I'm actually even in my mid-40s, but don't tell anyone x
That gives me a lot of hope. Almost 43, started running at 39, initial progress was great, reached a 20:51 5k in March of 21, but then the last two years have been plagued by injuries and other setbacks. On the mend now, and hoping to get those 52 seconds before the Indian summer hits full blast.
ah well I'm sorry to hear about the injuries but it sounds like you have the potential! Good luck! x
Nailed it! Well done sir. How did you get on with the gopro chest strap?
Thank you! So I bought the Amazon cheap version of the strap as I didn't want to pay for the official GoPro one. As you can see from the footage... it's questionable when running at that speed. Maybe I didn't adjust it right, but it's the first time I haven't held the camera in my hand where the camera stabilisation is usually pretty good! x
Nice to see someone on a similar running journey to me. I started running and did my first 5k just over a year ago, with a 28something like yours. Broke through 24 minutes a couple of weeks ago and now looking to push on. Not sure if 20 minutes is possible as I'm 39, but who knows!
thank you Simon and well done to you! I'm a few years older than you and spent most of my 20s and 30s doing very little exercise so I'm sure you can do the sub-20! It can just take a few months of focussed work! x
@@TheRichKeeble Thanks, very inspirational. See you at the Tooting Parkrun sometime!
perhaps you will! Although I'll be making sure I'm right on the start line next time! x
My PR right now is a 23:39, I hope to get a sub 20 minute by August
That's a pretty good PR right there already! Keep going! x
Hilarious! A PB driven by the need to get even with “her in red”. A welcome and rare acknowledgement, that there’s nothing like an actual or perceived slight, to put a tiger in your tank😂 Aside from the fact that they’re at 9:30, I don’t do park runs because I don’t dig pram pushers and dog runners. A-Ha, I see you’re not a civilian, must be why I didn’t fall asleep half way through the video, as I often do with these things.
haha many thanks Gloria. To be honest I try not to worry too much about other runners because I have no idea what they're capable of, although there's something satisfying about being over taken by loads of runners during the race, and then managing to get back in front of them at the end! And yes, I may not be a TH-camr per se but I am a professional show off of sorts x
Sub 20 is the dream!!! I still need to break 21 though so this is a way off for me. Great consistent pace all the way!! Huge congrats 🎉
thank so you much! Keep at it! A year ago I wouldn't have dreamed it possible x
22 minutes for women is equivalent to 20 minutes for men, so good job.
Loved the video! I got 19:55 today and am wondering where to go now, since sub 19 seems super hard
Thank you and congratulations! Well... sub 20 seemed super hard before right...?
@@TheRichKeeble true haha
Well done. For a quite respectable marathon time, tick over at this pace for 42.2😩
thank you. ha oh god I can't imagine x
Great effort Rich 👊 Unless you start at the front in parkrun you are going to lose quite a few seconds
thank you! Indeed, live and learn x
🎉
nice to see you x
Well done Rich. As a 61 year old who recently ran 18:17 parkrun I can understand what it takes to go sub 20. Amazing variety of recommendations in comments to go faster. You only have to do ONE thing. You know that? 🤔
ha amazing time! Well done and thank you! x
Well done mate... Are u doing interval 1x5 or 400*12 for your speed training. I chasing sub 20 also.. My time 22 minutes. My miliage is high around 50- 75 per week but I can't improve the speed.
thank you! I was doing both 5x 1km and 10x 400m, although not in the same week. Some say more mileage is better than speedwork but personally I need to get my legs used to moving at that pace, so practising at paces 3:45 to 3:55 really helped me. I also have Saucony Endorphin speeds for my speedwork which are a nylon plate shoe, and I wore carbon plated Vaporflys for the races themselves.
@@TheRichKeeble thank mate I will reduce my miliage in 50 . Fokus on speed
Nice work. What's your weight?
Thank you. About 85kg. I'm also a Pisces x
As a 53 year old who can run sub 18, I assure you increasing your training volume from where you are will be more instrumental than 1k repeats in decreasing your 5k time!
Wise words Seth 👍🏼
thank you Seth, yes I imagine you're right. I also need to do more strength work. I have actually had some achilles related issues recently (not the tendon itself but a bit of soreness where it joins the bone) so I'm resting it before marathon training in Jan. I imagine my increased speed focus was contributory, but for the marathon training I'll be backing off on those speeds for a while and focussing on weekly mileage! x
You mean simply more mileage Seth?
I’m 56, only took up running 6 months ago, with no prior experience. Unfortunately I only get to run 15-20 km a week due to long working hours. I just ran a 21:15 pb, so sub 21 is my immediate goal. Hoping to increase my miles in the spring with the better weather and lighter early mornings 🤞 Don’t do much speed work, just try to run 1 hard 5k per week. So you think extra miles would help a lot? (Always grateful of advice from proper runners) I always feel like it’s lack of fitness that’s holding me back, as I’m always very tired after a hard run 5k (or maybe this is normal?)
Grats man, I'm not really a runner anymore but I have a question, how hard is it to take 30 seconds off a 5k, I mean if you are fit, and actively running should it be easy or crazy hard, mean yes OK at the start while your getting in shape I presume it is easy then to take time off, I mean I did it in the whole two 5k runs I have done, but I'm not sure what I do really counts as running since much of that running is, in fact, me not running :)
ha thanks Basil. Well as you say I think it's easier in the beginning when you're just getting fitter, but the faster you get, harder it is to knock that 30 seconds off. I think I plateaued around 22 mins and at the time that felt like I was absolutely going for it. Then I stopped running for a while, lost some fitness, but then near the end of my marathon training I got under 22... and then after recovering from the marathon and being adamant that I wouldn't lose that fitness, keeping consistent (albeit not huge) weekly mileage and then focussed speed sessions got me where I wanted to be (for now). I suppose to answer the question... it depends! Harder to shave the time off closer to 20mins I guess! x
Hello guys! Is it even possible for a 52 year old 5'3 140 lb male to run a sub 20? I had a quadruple bypass surgery back in 2017 so it's what led me to do exercise and running to lose weight and be healthy. I mostly run on treadmill. I've been doing 2 x 5k 4-5 days a week. But my fastest time is only 32 + minutes. Not sure if i can even go faster than that. What do you guys think? Thanks in advance! :)
Also i've been running for more than a year now. :)
Hi Rolando. Sorry for delay in responding. I'm afraid I'm not a coach or anything so can't comment on your situation, but I myself was running 5K in around 28 minutes when I started running which is not far off you. I've just been following plans as I vaguely talk about in the video, but certainly building endurance from low heart rate running mixed with short interval training has worked for me. Good luck! x
How many year you spent before you reach sub 20?
so I started running March 2020, so it's nearly 2 years. Probably could've got there quicker with the few months I kind of stopped x
Twenty minutes is hard. 5Ks hurt lots. I got low 19 in the end but an old girlfriend did 16:09 but then she was GB team. Good luck. I can't really run now 🙁 if you did 10 under 45 tren really you should manage under 20
Not so sure about that mate. 10 needs to be closer to 42 for a 5K time to be under 20.
Try this speed for a 10k…. That hurts 😉
Thank you. Sorry to hear you can't run but very well done on the low 19! 16:09 is of course absurd x
@@PoetWithPace oof. Maybe one day! x
@@TheRichKeeble i'm sure you have many years to train before getting to my age Rich 🙂
5Ks differ , are you comparing apples to apples by running the same exact 5K ? I'm thinking not
well, how do you ever run the exact same 5K? Different trajectory, more weaving, GPS inconsistencies... x
Do exactly what you want. Who cares. You're not trying to win money or olympic titles so.....if you know you can run sub 20 then you're a sub 20 runner. 👌
sure, but if you like having official times, then it's nice to have an official time! Whatever makes you happy x