I Asked An Elite Runner To Pace My Fastest 5K
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- เผยแพร่เมื่อ 1 ส.ค. 2024
- Presenter Tom has been training towards his fastest ever 5K time. He is joined by the incredible PUMA athlete Jack Rowe who will be pacing him and giving him some pro tips on how to nab that PB time.
↓↓ Have you ever trained towards a 5K? Let us know in the comments! ↓↓
Check out the PUMA Velocity NITRO™ 3 as worn by Jack and Tom to train for your own PB: go.puma.com/TRCYT1
What’s in this video?
00:00:00 - Learning from an Elite Athlete
00:00:51 - Running strategies and past experience
00:01:51 - The journey from 2K to 4K
00:02:53 - Jogging along and adjusting the pace
00:03:50 - The amazing features of the shoe
00:04:40 - The mental struggle of running
00:05:47 - The hardest part of the race
00:06:37 - Reflections on the 5K race
00:07:58 - Overcoming adversity in running
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Run started, run finished, no injuries, always ALWAYS a big PLUS! You endured even when everything in you wanted to quit. That's a win in my book, breaking that 'mind PB' is always a win!
Thank you 🥹 Have you got any big events coming up?
@@runningchannel 5k pb attempt in a little over 3 weeks, fell a few seconds short of sub 20 in February, but that was due the large crowd and where I started but it was so much fun! Closed out the last 3k in a little over 9 minutes which was mind-blowing. The team should come out to the Reggae Half Marathon in Jamaica in December
Tom is my favourite presenter, he's by far the most relatable. I too struggle with the mental side of running, pushing myself that hard is never easy.
Glad you feel you can relate to him!
The positive aspect of men sharing self-doubt is by far your biggest plus!!! ❤❤❤
But that's the mistake most people make, including myself in the early days. You don't actually NEED to push yourself that hard for the majority of your runs. The first few months should be entirely base runs until your VO2 max has gone up significantly. But for some reason most people can't get past this.
I will say that talking is usually a mistake during an all-out effort like this. It definitely made it more interesting to hear him explain things during the run though!
Really glad you enjoyed it!!
This was class and the fact that Tom was huffing when he was and dropped to the ground when he finished showed just how hard he pushed, you can't ask for anymore but we must😅.... more Tom please!!!!!
He really did push!!
More and more is sweet when watching on a sofa
No matter the ability, we've all been there. Well done for sticking to it until the end!
Everyone should get to celebrate finishing a run with some love from a small cute dog!
Pushing on when your body and mind are screaming "STOP!" is the biggest challenge for most of us mere mortals. So seeing you push all out to the end is truly inspirational ❤
So so true! Can you put your finger on what your most challenging run has been?
@@runningchannelI did a 30km today and I’ve never felt so much pain and mental barriers in my life. So happy to finish. It doesn’t leave a lot of hope for my marathon but this was a huge achievement for me. I hope to finish inside 5 hours for the marathon.
Well done Tom, you didn’t give up and you pushed through. My best 5k is 44mins, I would love a sub 30 5k let alone sub 25! Be proud of yourself and how far you have come. ❤
Tom laying on the ground at the end is hilarious and so relatable, we have all been there!
There's a few milestones in a 5K. Once you get to sub-30 you feel like you've got some consistency, you're on your way and you'll make rapid progress. Sub-25 is a really hard milestone that feels like it'll never come where you feel a bit more like a proper runner and at sub-20 you feel incredible and wonder how you ever got there. It takes a while to get there but you should celebrate those milestones when you get them.
That really hard sub-25 milestone is where I’m at. Have done it a handful of times but can’t seem to nail it consistently 😢
What about sub 16?
@@rahimdarr487 There'll be a transition period where you hit a sub-25 intermittently. With consistent training and sensible, incremental progression, the sub-20 will even seem quite easy.
Mate, you absolute legend! Pushing so hard is impressive. Also, putting yourself forward for a PB on camera is something most would avoid! Credit for doing so.
Thank you! It’s hard to push through the mental barriers sometimes
@@runningchannel know what you mean. I'd say you're doing a pretty awesome job, mate. All the best!
Great job Tom…running with someone better than you is always a great way to learn and keep you going when you may not on your own (comment ref could have packed up at .0.5km but kept going).Best of luck on the 25 min P.B as well 👍
Yes!! There's always another win to take away from it - I used to find it difficult to finish a 5k in 33mins, now not even a year on my pb is 27:10 - and I'm coming for the faster times
Love Tom ❤️ Thanks for more from him
I really enjoy watching Tom's running journey as it feels relatable to me and I can see myself in your paces and times. Thanks so much Tom and impressive work pushing yourself when you thought you couldn't!
So glad you feel like you can relate to Tom!
Me too! I often feel inadequate when looking at paces a lot of people achieve, including those of my age group 50-55...
Don't! There are a tiny number of people who can truly look around the field and say 'i am faster than everyone here'. But everyone who shows up at the start line is a runner, and that's more than the other 95+% of the population can say. If you can run at any pace, you are winning 👍
@@robiniddon7582 definitely true! I try not to get snagged in the whole pace thing as that's not what running is about (for me) but it's hard not to get dragged in
@@sarahickmott Don't. The tired cliche "You're competing with yourself" is so apt. For me, a sub 20 was a goal for about six months. I didn't even look at anyone else but just kept banging out the runs and keeping consistent. Eventually I got there and it was a super feeling. You will also get there.
You're incredible! Just because others are faster than we are, doesn't mean we don't reach our own PB's - whatever that PB is! You finished and that's the most important thing! Great job!!!! Super inspiring and thank you for sharing, Tom!🙏
So so true 👏👏
Wow! Great job, so inspiring that you kept pressing on!
Go Tom!!! You inspire all of us ‘non elite’ runners. Keep it up! Love from Australia
Good on ya Tom! Inspiring for those of us on the "beginner" end of things. 🎉🎉
Well done Tom. Genuine effort and genuine pain. Inspirational. Good luck for the sub 25.👍
Thanks Tony!
I am subscribed to loads of channels on TH-cam, but this is my favourite by far. Fun videos, informative videos, and above all you have runners of all abilities. You show the struggles, you show failures, you show successes. Just so well balanced and I cannot praise and thank the team enough!
Thanks Dave that’s so kind of you to say! Is there anything you would like to see more of?
@@runningchannel Not at all, you nail it already. Just keep doing what you're doing 👌
Love watching Tom’s journey! I relate to him so much and I am definitely also someone that mentally gives up long before my body is done…
A regret everytime. Seeing someone else managing is so inspiring
I can totally relate with youTom. Such a down to earth and closer than anybody else to average runner presenter. Tom you are a motivation
You did fabulous! You carried on dispite the hurt (physical and mental). That's pretty amazing.
Videos like this, a really inspirational. After multiple injuries that destroyed everything I worked for and set me back years of training, I find putting in the effort more of a struggle than ever in my life and that voice in the back of my head reminding me I won't ever be as good as I once was. Seeing Tom, push through is inspirational and reminds me to be grateful for the small victories.
Sorry to hear about your injuries! The voices in your head can be really horrible, but every time you go out for a run you’re proving them wrong 💪
Great effort Tom to dig in and stay with it! Although I agree there's a strong mental aspect to running, for me it's got to go alongside really consistent training up around threshold. Hope to see more videos from you as you progress further.
The big win there, as you said, was pushing on after the point you normally would have quit. Well done.
So good to see. No, not that I'm a sadist! This was me a year ago. I broke the 22min barrier last week. So reminds me of where I was and where I didn't see how I could get any better. Perseverance was the key for me. Just knowing that every bit of training was doing me some good even though it didn't feel like it. These are the types of videos that makes this channel. People trying, people bettering themselves, inspiring others to get out.
Congratulations on a fantastic mile stone!!
We can feel you! pls make videos of your journey so we can relate what you experience and struggles. Thank you.
Love seeing Tom's journey!!
Thanks!! Have you got any races lined up?
Well done Tom!
At least you kept going. 👍
Tom is relatable, I love it. As he got quiet when the struggle was real is me every time. More of Tom please! So inspiring!
Really glad you feel you can relate! What challenge would you like to see Tom take on next?
Well done! Great video!
That was a brilliant watch!! What a fantastic effort!! Looking forward to more videos from you!
Really glad you enjoyed it!
So relatable. Well done 👍🏽
Great vid over a horrible distance! Loved the professionalism right to the end, with people walking past acting like there wasn’t a man lying on the floor!
Fair play. That looked like a tough effort
You didn't give up that's enough!
I started of similar, 48min 5Ks now down to a PR of 26:40 and chasing a sun 25 min too. Taking a long time, but I'll get there and so will you, just don't give it up ❤
Tempos and intervals will get you there.
First comment! It's crazy how elite runners make some of my faster paces look like walking.
They really do don't they!
First Reply. 😁
They probably haven't always been 'elite athletes '.
It's easy to feel intimidated.
Don't. They put their shorts on the same way as you. 👍
My half marathon time is their full marathon timing🤣
Well done Tom. 👏 It's great to see you push yourself. Your marathon is inspirational. Remeber what they say "comparison is the thief of joy" the challenge is with yourself. Keep up the good work.
Literally the best video , and I love the running channel Tom is so relatable.. 🙏🙏🙏
So glad!
Love Tom’s commentary and sense of humor. Well done sir! Looking forward to the next PB attempt…
May be helpful to see how you rested, fueled and the weather conditions compared to your previous pb… to see if it played a factor.
Really glad you enjoyed it! 😁 have you got any races lined up?
A very relatable video, I loved the horizontal sign off at the end
Really glad you enjoyed it!
Great video. Very honest. 👊
Running is definitely a mental game and you crushed it! Your dedication to presenting this video had me smiling: even when lying on the ground you kept talking to the camera! 😆
Really glad you enjoyed it Iris! Talking to camera when you’re out of steam I tough 😅
Tom! You are a superstar! It's not about the time or the speed it's about becoming a better YOU. And you are smashing it!
Such a brilliant phrase!
Not last winter, the one before, I took on a garmin coach plan to work on 5k improvement to keep the winter blues away and I got down from 27 mins to sub-24. It was like a 4 month plan. I progressed throughout the summer and got sub 22 before my injury in early Sept. I'm building up again now after surgery in Nov with support from a great physio, but plan on working on 5k again for much of the year (only up to 17 min runs, on a progressive plan), whilst importantly including more s&c.
My lesson is that whilst improving running times and distance, don't neglect S&C or you'll plateau or worse, get injured!
Good work Tom, look forward to seeing your progression this year!
That's GREAT advice Toby!! Hope you recover quickly
argghhh so relatable! i'm trying to get my 5k back under 30 minutes for the first time since COVID, i know i'm close but i know its gonna take some tough work to get there....well done, Tom, congrats on digging deep and finishing the run, that sub-25 is gonna fall...(also puppy at the finish line? also a win?????)
👏🏼 great job!!!!! 🎉🎉🎉
These videos are the most useful
Thanks for the great feedback!!
Great video and well done to Tom for staying the course. I’m still chasing down a sub 30. Every PB I get I put down to the 5ks I wanted to quit but persevered
You’ll get there!! 💪 it’s such a brilliant goal to have
Dude! You are a legend - I can totally relate about calling it a day when running! Impressive!!!
Thank you! So glad you can relate
Good one, Tom!! 🎉🎉🎉
Pb attempt in the pain cave and still chatting to the pacer! Id be grunting trying not to die. Great effort!!
Brilliant Tom, amazing effort. The honesty you showed about wanting to quit is what we all feel, but to push through and finish makes you stronger. Hats off to you Sir. Inspirational!!!
Thank you so much Paula! Do you have any races coming up?
@@runningchannel Just had a 10k race last Saturday in the heat and signed up for a half in a couple of weeks.
Tom is literally me after a hard effort😂 great job getting it done!
Well done! That looked hard, glad it wasn't me! 👍🏃
Well done Tom! Great vid 😀
Thanks! 😀
Love this 😊
So relatable, thanks for sharing it with us Tom. You did amazing! 😁
Thanks Alex! Really glad you feel you can relate! Have you got any challenges coming up?
I've got the London to Brighton challenge coming up in a few weeks. I'm only running half of it, but im really looking forward to it! 😊
Great effort 👊🏻
Well done!
Nice work!
Sub 30 5km is always my goal. Thanks for the inspiration. You did amazing!
I love Toms video's met him at Birmingham what I lovely guy..well done 👍
Ayy that puppy came to congratulate you!
Very happy to see you complete this. I'm a beginner and just ran a 5k in 33 minutes. Never felt this good. Training for a 10k now.
I send you my best wishes.
Congratulations on the 33 minutes!! That’s a great achievement 🎉
Feel the rhythm…
Got Cool Runnings in my head now and had to go check if that’s the quote you were aiming for 😂
Hahaha oh it definitely was!!
Well done Tom, that quitting spot is tough to get away from! Keep pushing i see 24.38 5k coming💪
🤞🤞🤞
Nice job and nice sentiment. As a new runner I’ve really surprised myself with how much further you can actually go when you push through the feeling of wanting to give up
It's so true Joe! So much of it is a mind game
I'd love to see more videos from Tom Imfind him so relateable I know Ive felt like thag on many of my 5ks.
There are more coming don’t worry!!
Well done bru!
Top effort Tom!
I'm just under a year into my "running journey" having started with a 36 minute parkrun, and I think doing something like this would be an absolute nightmare! I generally run negative splits chiefly because I underestimate my ability and tend to go out slow so I've got plenty left in the tank. In both my previous half marathon and 10K efforts, I got to around half way when I hit the purple patch of feeling really good. Whereas being paced like this I think there's much more emphasis on the mental blocks we put on ourselves.
Congratulations on getting into the running world! 😁
THE BEST video from the running channel so far. Not because Tom was suffering but because it shows that no matter the pace (and Tom's pace is not far off mine) just finishing a 5k is an achievement that anyone should be proud of 💪
Really glad you enjoyed it!
the bro is a crack up 😂😂
most average runners can relate to exactly what he went through
Great video, just started trying to shave some times off my 5Ks and realising how hard it is.
95% of my runs, I run alone. And I always find those lunch time runs when I am chatting with people while running, are the hardest.
I wonder if this had an impact.
What a sufferfest! Tom, you're an official superhero for getting through that one! Well done mate.
Thanks so much! It was a struggle but so rewarding! 🎉
Well done.
I've got a 5km race tomorrow, i like the 2x2km tactic
Go Tom you legend ❤
Keep it up 💪
Finally someone who is not talking through their PB attempt this is actually a lot more relatable then when you guys commenting through it IMO, and not because the time he ran it in just because he actually give it all and not chatted, like I'm pretty sure if ppl going out for a 5k/10k PB attempt I'm not the only one who doesn't talk while trying to run my best....
Great video and congrats for completing the distance!!!
I was at your place. 8:35 is what I remind myself all the time, whenever I get into doubt that I will never be able to achieve this or that target run pace for a new PB.
💪
"... and I look like I'm full of gas." 😂😂😂 Tom, you are all of us and we adore you for it! 😂
😂😂😂
Cracking effort. Not quitting is the biggest challenge. I’m sure that little girl at the end asked if you were dead 😂
Definitely the biggest challenge! Glad you felt you could relate
Amateur running is always a fight with yourself, everytime and every track. No matter how much you love it, you have to fight yourself in every step and You are a fighter Tom. Accept Clappings from this side of the world.
Well done. It feels like that whatever time you can run!
What's your 5k pb??
@@runningchannel just under 18 min
The little dog at the end seemed a bit like a St. Bernard going up a Swiss Alp to rescue someone caught in an avalanche, except it didn't bring any brandy.
😂😂😂😂
We need more videos of him, how he trains n gets better with time. He represents the majority of the viewers 🔥🔥🔥
We’ll see what we can do! 😁
Tom, i totally understand you. I have same mentality problems. I can train for months for a race then when race start... After 2-3k i feel that i want give up. That i'm not good enough to finish. Huge congratulations for finishing Tom. Keep going!
You are 100% good enough! The voices in your head can be BRUTAL!
5K are just brutal. They scare me so much, people who race are them are so impressive. Well done Tom, you did amazing !
5k’s are definitely one of the toughest distances! You can easily get carried away
You can do it Tom, you have it in you
Thank you!!
God knows how many times I've started a parkrun and gone out too fast on the first lap (2.5kms) and said "stuff this not my day"... and gave up. Then I'll go out for a 20km+ run the next day and have no problems. The shorter distances are tough physically and mentally cause you got to go run at a higher intensity... but once you finish them, you can put it in the memory banks and use it as a motivator for the even harder times when you reach the 37kms mark of a marathon. Good on you mate for pushing to the end.
Good Job Tomo! You beautiful moustached king!
Best video ending ever
Glad you enjoyed it!
Cant take that moustache seriously but by far the most relatable on the team for me, although im still at the beginning, not a year in 😂
Glad you find Tom relatable!
Tom you represent the majority of us runners. Would love to see more runs for us normal runners
Commented the other day but out for a 5mi run this morning (1 warmup, 3 run, 1 cooldown) and after 1mi into the run section I was beat and didn’t think I could finish, then thought of this video. I pushed through because of it!
AMAZING!!! Congratulations 🎉
I love how we can compare the running forms of a mere mortal with an elite athlete. The knee lift and leg motion are very different. Looks like stronger hips that gives better knee lift and a bent knee follow through.
Form varies from runner to runner, so it’s interesting to see the differences
Loving the outro while you are rolling around on the floor 😅
Spoilers dude
Relatable? 😂
@@runningchannel unique style for sure 👍
Real people running, great.
Aersome work beating the brain demons! "This is hard, but I do hard things!" Goes through my head constantly after 2,5k in a hard 5k 🙂
Great mantra!