23 to 17 minute 5K: How I ran faster in 4 years
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- เผยแพร่เมื่อ 12 ต.ค. 2023
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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.
The running shoes Harry wears
👟 Training Shoe of Choice
The HOKA Rincon 3: tidd.ly/40pfzUF
👟 Recovery Shoe of Choice
The HOKA Bondi 8: tidd.ly/402dle7
👟 Race Shoe of Choice
The HOKA Rocket X 2: tidd.ly/3ZTnTMA
🩳 Running Shorts of Choice
The HOKA Glide 5” Short: tidd.ly/3ZZEfTR
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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.
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
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
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!’
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
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
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 🎉
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
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
“ Deep heat lathered legs,” some good alliteration there in your running 🏃♂️ video. Hats 🧢 off to you Harry, that was a great run !
🦵🔥
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
🎉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
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
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
I haven't watched since the last video was posted purposefully so now I get to binge watch all of them.
Binge away
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.
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
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 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 👍
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!
Amazing video and so inspirational! Well done and congrats on your PB!
Thanks Tracey
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 🧡
Brilliant Harry!!! So happy for you!!!👏🏽👏🏽👏🏽👏🏽
Really pleased by the whole journey, long though it was
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
So inspirational, as always! I so look forward to your videos.
I look forward to making and sharing them
H
Brilliant Harry, well done! So so good when all the hard work pays off. Dare to dream of a 16:xx?
Dare to dream indeed Jonathan. More on the way
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
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
fantastic Video Harry! Well done, impressive stuff
Thanks Alfie hope all is going well for you
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!
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
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 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 an amazing achievement Harry- well done!! 🎉 such a brilliant time. Really inspiring
Thank you Aimee
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
what a story, what a comeback, and even more than that! congratulations, Harry!
thank you
This was such a great clip, Harry. Incredible work! And Jhon's awesome 😊
Jhon is fantastic
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
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 🧡
What an absolutely incredible account of your journey over the last 4 years! A true inspiration!
Thanks Kerry, catch up soon
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
Great video on the progress!
Cheers Andy
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.
Congrats. Top effort 🫡
🫡
Great video and Well done Harry 👏
Glad you enjoyed it Shane
Inspiring as always. Congratulations on the well-deserved PB!
Thank you for being there when we publish
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
Liked even before I watched it!🧡🏃♂️👍
Love it Tony
Great video and inspiring storytelling - well done and thanks
Glad you enjoyed it
My park run on is 28:30 😢 I bet you could walk faster than that but hey, we are all on our own journeys, keep up the great work my mate 👍🏻
exactly!! go get that sub 25 !
Not at all, I paced someone just recently to break inside 30 and you're a full 90 seconds up on that. Be dedicated and consistent, the times will come
Excellent progress and another great video 👏🏻
Thank you
Nice work Harry! Truly an inspiration.
Great to have you watching David
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
Congratulations Harry, you more than deserve this! 🎉
Thanks Marie, hope you and Steve are good
Congratulations!👏 Great video!
Thank you
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
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
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
Absolutely smashed it Harry! Will done!
Hope you're well Sophie
Wow!! Congratulations Harry👍
Thank you sir and for always being there to watch!
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
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.
Loved seeing this, can’t wait to get same results as you
Go for it
I had to subscribe to this channel, so inspirational, love it!!!
Wonderful, thank you
Congratulations Harry and a really inspiring video 😊
Appreciated Erica
Your videos always inspire and motivate me to improve my running. Well done on your PB.
Thank you for always watching them
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
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!
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.
HES BACK
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
Brilliant video harry cracking pb made up for you hard work pays of
It really does Neil - hope you're well
your videos are so amazing!
They take a lot of work so I appreciate it
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! 🧡
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
Amazing video, love the story, well worth the wait.
Great to have you there that day in Barrowford cheering me on Adam
Anytime brother.
What a legend
Cheers for watching
Great video, well done!
Cheers Steven, it certainly took long enough to make
H
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
Absolutely incredible video 😊😊😊 seriously gives me hope!!!!
Thank you it was a huge effort to put it together
Congratulations 0n the two PB. Pure inspiration as always. Thanks.
Cheers Simon, appreciated.
So proud of you Harry - hope I can get back to running eventually
Thank you. I hope so too!
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
Impressive mate well done! Great video production as well.
Appreciate that you've noticed
Legendary Harry!! Congrats that's an awesome story of progression 👏
Thank you very much
Wow, that was awesome running, Harry. Congratulations 🎉🎉🎉
Cheers Vivien hope that you're well
This was so much fun to watch! Congratulations!
It was fun to make
Well done Harry. Inspirational stuff
Thank you
Omg, absolutely amazing!!!
Cheers James, hoping that you're well
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
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
Well done Harry, mighty running, all paying off
Cheers Rob
nice video, well done Harry
Appreciated Geoff
Cracking video mate !! Super time 🕰️
🧡
Impressive! Coming back from injury (or in my case starting after injury 😅) is no joke!
Cheers Sarah
Congratulations Harry.
I will be looking for a PB in Pompey myself on Sunday: I'm down for my third Great South Run. My first since becoming a septuagenarian!
I too have fallen for a pair of Hoka Rocket X2s. It will be their debut in an actual race. Unless you count parkrun as a race.
And as we all know, parkrun is not a race. Mind you, I always enter them as one in my Strava entries.
So Harry: what's next? When can we follow your lead into ultra-marathons?
I reckon you'll start to see some more HM and dare I say Marathon content on it's way David... we will see. Well done on Great South Run
Thanks Harry. I got the PB! Even better (and this is a stat to savour) of the 43 Daves that finished the Great South Run I was 19th!
Not bad for a little old man. @@thisisjogon
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
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