What is a Good Finishing Here we are at a 5K

At the end of March or beginning of lockdown here in UK, I started to make running my primary exercise, I’ve been running 5/6 times a week, and I’m really proud with my performance. My 5k time in March was 23:11 mins, I’ve attempted 5k last weekend and I dropped down to 19:21 a huge improvement and I’m extremely happy with this time. I’ve also ran for a half marathon for 4 consecutive Sundays and completed one marathon at 3 hours 29 mins 42 sec time.
Note, before I started I had a really good base level of fitness, as I used to train Boxing 6 times a week and lots of cardio/tabata workouts.

This is glorious, I’ve been looking for “how to get really fast at running” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (should be on google have a look )? Ive heard some awesome things about it and my partner got cool results with it.

I think i could easily do 5k in 18 minutes i mean i do 4 miles in 24:36

dont know how I came upon this, haha, but i agree and disagree. I’m 25 and run mid 16s, but 4 years ago I was struggling to even break 20mins. But that was because I wasn’t exposed to the training that I was supposed to be doing. A lot of the general pop don’t really know how to be efficient at training. If they did and had the same commitment I did, I’m sure they could break 20 with couple years of strategic training. At the end of the day its about commitment, if your committed then yes, “it’s a piece of piss”, but if your not, then its gonna be the hardest thing you will ever do. Also for a 60 year old breaking 20 is quite an achievement, anyone under 40 can break 20 without too much work, but older than 40 it gets difficult, or so my masters friends tell me, haha

Still remember that iron (fe) taste in my mouth after the final sprints in 5k runs.. hope to back in racing in sept. after 5 years of break with a decent sub 20, thx for the video

I’m at 21:48 and looking to get faster! When I ran this I was 12

Why don’t the pacers just have the times written on the backs of their shirts?

The foot landing is merely the beginning of the ground contact that ends 20º behind. The majority of the force and work is transferred through the forefoot.

Ran my 5km PB today 21min15. Way to go before the sub 20 but I’ve been running 7 weeks and smashed out a 49min15 10km and a 1hr57min half marathon. Wearing vibram FiveFingers.

I’ve been training my ass off for 3 Years for the Army Special Forces and i can’t break even 24 min 5k i really am trying too, it’s not easy.

I don’t run too much. I run 2 I’m 5-6 times a week and end the race with a 100m Sprint. Is this productive?

Your charts/data are completely irrelevant.

First off, you need to be lean AF. Sub 20 is a group of people who have superior diets, superior training, superior attitude, superior discipline and superior fitness.

All these are within most peoples grasp. The only reality is most people don’t have discipline and attitude if a winner, they just don’t. I mean, look around.

In durianrider’s defence, I think his intended audience has (broadly) an exercise profile that starts in the top decile.

That sounds slightly over-egged, but consider that a semi-serious weekend cyclist who races, will have a VO2Max in the high 40s; anyone with an FTP over 3.5W/kg (which is only ‘C’ group) will have a VO2Max in the high-40s/low-50s.

A VO2Max of 51 ‘maps’ (again, broadly) to a 12-minute Cooper Test of 2700-3000m (3km in Cooper time is bang-on 20-minute 5k pace), which is top-decile for a 19 year old.

It’s a bit like a gym-rat saying that most males should be able to do 10 chinups and 20 pushups… in reality, the median male from a representative random sample, would do zero of both (their pushups would not be ‘to code’).

durianrider’s target audience is made up of people spending 4 or 5 hours on the bike a week, and who are racing reasonably frequently. Last year when I spent that much time on the bike, my FTP exploded upwards (only to 288, which was still sub-3W/kg): my endurance ‘tank’ rose commensurately and I managed a 23min 5km after 3 weeks of trying… before I popped a calf (I’m 54 years old and 98kg).

A good mate of mine is a better example: he spends 10-15 hours a week on the bike, and races often (‘A’ group Masters).

He recently got ‘dobbed in’ to run a 5.6km race: he was in Germany for a “meet the team” orientation week for a new job, the gauntlet was thrown down, nobody picked it up, so he thought “Someone better represent, it may as well be me”.

He hadn’t run for years but he’s a above-4W/kg rider (recent training Fondo at 264W for about 80 minutes @ 68kg; in the past he has hung for an entire crit lap with the guys from Orica GreenEdge).

First km he was running easy, looked at his watch and had run a 3:35 so forced himself to slow down.

He hit the 5km banner at 19:45… then 50m later he popped a calf (he’s in his mid-40s haha) and limped the last 550m (refuse to quit and pain tolerance is also a common hallmark of frequent cyclists).

Anyhow… durianrider is well inside the top 0.5% of riders on Strava, and has run a bunch of sub-20 5kms.

His style is deliberately combative in order to alienate people who are offended by statements like ” [email protected] ‘inspiration’. [email protected] ‘motivation’. What you need is discipline “.

My personal best is 18:23, but that was 3 years ago. I started running again because of the quarantine and the best I’ve done is 21:19. Good video I hope it’ll help me

Bro, explain the 6 tips in a short and crisp manner. You speak a lot of junk and wasting your energy and ours.

115kg and only timed 5km was 36:51 now down to 100kg and only run 2-3 km as long runs will do 5km again when I feel my legs can handle it

I was so close my senior year in highschool. My PR in my 4-year career ended up being 20:36

I just turned 12 and started training hard now I can run 5k in 17m 11 secs

I don’t know why I still watch videos from this channel. Always catchy title and little to no information.

I’ve ran 18.48 5k and gone under 40 in 10k. Lifestyle is an important factor before even attempting this. Eat correctly, quit alcohol, and do alot of speed work like 400m x 8. Long slow runs actually seemed to just slow me down

This is all very nice, how about training to have speed to be able to run a under 4min /km. the athletes who are able to run a under 4min/km, will already know all of these, tips

The author of this channel is expert talented great my perspective. Appreciate the efforts taken

The Guy looks like he has below 7 % bodyfat that also helps him Run that fast

Who tf filmed this? Who can run backwards at such a speed without having the camera shaking?

I can do a 2k in just under 8min….but that was rowing thoughthink I came to the wrong video ��

lol this is easy just run at 6:00 min a mile and you’ll break 20

I’m ten min slower than my 5k from 2011. Few operations etc.

There’s no way this is a full 5k. The female winner ran it as fast as the professionals female winners at Carlsbad.

Signed up for a 5k race for early 2020, on their webpage they said that they were looking for “Elite runners” for free entry/accommodations. The “elite” cutoff time for a female runner was 19 minutes. Looking at the results from previous years finishing in under 20 would put you in the top 1.8% of runners (not accounting for age/gender).

My goal is to make it in under 25. Did my tenth ever training 5k today in 27mins, i know thats slow but i’m working on it!

Haha what your saying is has nothing to do with the length of the race, what your saying is that if you have a watch when you run then your going to run fast…btw not obese I run cross country and track 😉 have you even run a 5k?

I think we have to be honest with ourselves and take into consideration our age, weight and the amount of time we can devote to training. Try to do too much you end up injured. Try to do too little, you end up undertrained. The middle ground of maybe 35mpw is the solution I think, especially as you get up there in years 40plus and 50ish years or so. Duriander has some good things to say about fitness but describing a sub 20 5k as piss, he is just talking out of his pie hole. I would say a sub 20 puts you in some rare company and is a huge achievement.

We dont do 5k in my Country so I dont know what times are good. My Record is 18:32
(I’m a freshman).

Man. I could remember trying to run that last year and now I’m doing that in my long runs easily

With regular good training, then not that difficult. But it is not a piece of piss. How many people train regularly? I dont mean just run but train properly, not many even amongst the regular runners train properly! Most are running to keep fit and not necessarily to run faster.

how u film the running scene? im guessing a bike with a cameraman on back?

What do you mean, form and body build? They look like typical fast 5k runners to me. They’re lean and have muscle definition. And yes some are flailing their arms a little at the end, but that happens to even the most experienced runner when they have nothing left at the end of a race.

Thanks for the advice! You’re videos are amazing and I hope this helps me improve my time!

Finally got a sub 20 5k last week. 19:57, it was brutal! It’s only taken me 50 years to get there!

Almost all male HS XC runners are under 20. The body stops developing around 20 and starts deteriorating (naturally, not due to your vices/ desk job) around 30. So if you are under 40 y.o. and train as hard as even a lower-end HS XC runner which is NOT super hard you should be able to go under 20. People who can’t are either not training that hard (which is totally fine, there are plenty of other things to be doing with your time, and this is probably most of the 5k results over 20) or you have a low pain threshold (you are training, but you are soft) or you have particularly bad set of genes for running 5ks (flat footed or asthma or ‘big boned’). Dude who made this video looks in shape so I’m guessing he’s soft

Anybody can do it, but talent level cannot be overstated. It will seem VERY easy for a talented runner, and VERY difficult for a non-talented runner, but it CAN be done by just about any runner. For example, I have what most people would consider on paper to be a highly athletic build, at 6’3, 168-170lb. You’d think for me it would be very easy to hit sub 20, but in truth, almost all my mass is in my upper body because I used to compete at a high level in the bench press. If I want to put on functional muscle in the 5k, I need to INCREASE my overall mass, which is counterproductive to running faster. So while I’m a naturally gifted athlete in many respects, it would be challenging for me to run a very fast 5k without either A: A substantial body recompositon or B: A substantial gain in cardiovascular fitness. I’m certain if I was flipped upside down like most people and had bigger legs I would have a much easier time. All this rambling to say, I think anybody could do it, but everyone’s circumstances will to differing degrees impede their ability to do so.

I ran 21:30 a little over a month ago, 19:40 three weeks ago, and just ran 18 flat this Friday. Fuck the reasonable predictions, I’m gonna run 17 flat in a month.

Did my first sub 20 minute Park Run today in Long Eaton!!! Feels good (at 58)

Bro my 5k is around 23 minutes. So like don’t even try with that “ you’ll probably be faster than me”

these guys are skinny as hell and pretty tall. its easy when your genetics are helping.

I have the questions:
Are you a plant based athlete/vegan?
What do you think about weight training?
Do you carry your minimal speed work approach throughout the season, or just the summer?

For me it took about 2.5 years on 25-30km/week to get to 20:00. I’m sure it could be done a bit faster with more training, but for the ammeter to get to 20:00 from nothing and without injury is genuinely difficult.

I ran 19:20 my freshman year I’m trying to drop down to 17:30

i just started running 5k, and learning how to run 5k properly.
i am 26 years old, and my best time is 45minutes. my goal is 35 minutes for the next 2 weeks and 30 minutes for the next month.

thanks for this video, i will try to run more

5km PB 23:30
Set today after my 5th 5km
Lockdown drove me to this ��
Ps. The calves ache

People running 5k, 10k, 20k at less than 4:00 like they’re doing some warmup meanwhile my fatass that can only run 1km in 4:15

Got 17:48 for the 3 mile physical fitness test at age 43 in the USMC Got a 19:11 at age 45 in a local 5K. 19:59 at age 51. 41:20 for 10K at age 52.

This is just superb, I been tryin to find out about “exercises to make me run faster” for a while now, and I think this has helped. You ever tried Ralebney Running Recoilless (just google it )? Ive heard some pretty good things about it and my work buddy got great success with it.

I used to attend this school the race probably started in upper campus and ended in lower campus.

I can barely do 5k in 30 mins. Cutting off 10 minutes from there looks so hard right now

I’m going on 65, currently my best is 25:15 for 5k, but I’d like to get under 24 min then take it from there..one step at a time.

I need you to done one of me!!! Not to post though that would be embarrassing:)

Durianrider is full of it, in this case. Running a sub 20min 5km is a significant challenge.

Durianrider is a vile, toxic, shell of a human being. Spare yourself the emotional energy and avoid ‘it’. Thanks ✌

why would you say that when you cant even see the course??? The first guy finished at a great 5k pace…..Just look events up before you post dumb comments. Geeez

Interesting-I do parkruns since the start of this year and I improve about 3, minutes every 2 weeks.My pb at this moment is now just under 29 minutes.Also did a 10km race about a month ago.Will be doing another one in a few weeks.Thanks for the motivation!

My 5k is a 19:14 and I’m looking to go sub 18 next year for cross country

@darkelf743 I’ve done a mid 16 min 5K weighing 170 lbs…..Add 20 lbs and add 1 minute to my time…..Might be possible.

My best so far since lockdown has been 29mins. I’m around 104kgs so not too bad, plus still feel post leg injury pains Achilles ankle really set me back almost 2yrs!
Its tough running on one good leg and I’m worried of injuring it again so as much as I want to reduce the time past leg injury is always in the back of my mind.

At 7:20, you say after doing a run, then you should do some strides. What’s a stride? After I’ve run 5 miles, do I sprint 4 x 100 m or 8 x 100 m? But after running 5 miles, I’m too tired and winded to start running faster.

The video was great. A very scientific analysis. Just use a higher frame rate next time so you can freeze the action.

The 20min 5K is in the same category as the 40min 10K or even the 3hr marathon (in fact, go for them in that order!) These times, for most people, will take dedication and consistent training over a few months but, for a healthy runner they are realistic targets to aim for. They are not elite times but they do require a consistent training programme. And, for sure, a 20min 5K is NOT a “piece of piss”, anyone knocking out a 20min 5K has a lot to be proud of.

I really should have paid attention to this video more freshman and sophomore year. Now as I rising junior I’m adding more structure to my training and running 35 mile weeks. I really think I can improve this season after being so mediocre for so long. Wish you still ran Ryan!✌️

I’m going to guess that a good 5K time is sub-18 and a good 10k is sub-38.  Will I be close?

My 5k is 22:00 flat on a very windy and snowy day in finland

If my times would be around 15mins i would be one of the best in my country

Congratulations on your PR Taren! What an awesome way to end your time at worlds. Well deserved. Keep up everything you do. We love it!

For my half marathon seattle rock n roll in june 10 2018, I had 5k timing of ( 26:09)

Paul’s Pace: 21 km/h
Now me: trying to get a pace > 20 km/h on my MTB bike:(

look at any cross country race most of the times are sub 20 for men

I trained hard for years and did not manage a sub 20 5K except 1 time and that was at my absolute peak.. And trained like crazy to do it. That guy who said its easy is just bragging.

I can do a 5k in about 19:10 and a 10k in about 42:23. And I’m no kid either. I have a couple of techniques I use to play with my time. I start at a decent pace and keep increasing it every half km or I hit it really hard all the way to the halfway point, drop it down some where it is comfortable for half a km and then hit it even harder for a strong finish.

Too much beating around the bush for a simple straight information… dude grow up..

You may wish to take a �� here Taren http://www.parkrun.ca/… Personally my best are from last year with 5k in 20:32 and 10k in 41:03 at the age of 46. Sub 20 and 40 are still eluding me but they shall be mine one day; hopefully when am using the Trainiac Training Portal to help me get better ��

what really helps me run consistent low 17 min 5ks is that i keep a competitive mindset where i am always trying to catch the person in front of me

I am 36, and my best 5km TT is 28:05. My best 10km time is 1:08:00. I have been running for just over a year with zero sporting background due to severe childhood asthma. I really started from scratch (not being able to run even 200m), and was over weight. I am not near my race weight either. But, I had a structured training program and was consistent. I have had issues mechanically with my glutes, hip flexors, knees, etc, from misalignment in my hips and weaknesses. Working through my training program, and some strengthening and stretching has slowly fixed some of the issues. With structure, I really think most people can get better, and I think that is an important takeaway, and not to compare ourselves to others. Thanks for this video. I have been a little down in the dumps as my running gains has slowed down, so feel like I am not good enough. This video put things back into perspective.

Man Taren, don’t forget that sunscreen. That cut from before and after your into looks like you got a little bit crispy! #safetyissexy 😉

I was that first type of person Ryan described freshman and sophomore year and saw close to no improvement. I’ve finally decided to put in the work as a rising senior and I feel so much better mentally and physically!

That’s great, I didn’t think I did that good but only 4th run in months and at 35 years old I got 24:33 for 5k, never ran more than 5 miles in my whole life. I’m just getting into running and that’s why I’m watching these vids, I’m going to try do 10k in under 45 minutes, don’t think it’s to much to ask, is it? Or maybe under 40 mins ��? I can do it

I need some 5k specific base building workouts hopefully I can break 17 (or 16:30) in my senior year

Thank you for this, great video. I have so many people boasting to me that they have achieved sub 20 min 5 k yet when you ask them to produce the data it doesn’t exist.

I‘ m a 13 jear old swimmer and usually don‘t run but because of the virus I ran and was pretty proud of a 21:20 and decided to run 3 times a week to break 20 min

tht dude finishing first looks a lot faster than a 17min runner 2me

I’m doing 12k but increasing it however my course is up and down all the way so I think it would make a big difference if I was on a flat course so I only best my own time on this one

I ran 5k in 29 minutes I was very proud of this. I’m overweight and my end running goals is to beat 20 mins

It’s actually pretty easy. I’m 16 and I can run 5km in 19 minutes after 7 months of training.

Fun comes when its done… cannot pay that feeling with VISA, during it is just suffering, greetz from GER

3:52 that is the burirum marathon thailand thank for put that in your video hahahaha

+6min, I guess ( gonna be a reasonable time by those speeds )

excelente video!, aunque habrìa sido mejor si se `hubiera contratado un chalan “quita semovientes”

Sub 20 is possible for many,many runners! but it will take consistent proper training structure and a determined mindset to achieve it. But It’s far from easy.

This seems way too easy to be considered “good” in my opinion. I don’t consider myself good or quick by any stretch (and I’m at least 21 lbs overweight so should get much faster once I’ve lost that) but my 5K is 23.30 and 10K 49.50. When I do my local weekly Parkrun (free weekly timed 5K in our very small town) there are over 100 people quicker than me. Unless I somehow live in an elite town I would say that demonstrates that my time of 23.30 isn’t “good.”

I have to agree that this doesn’t seem like it is a full length 5k race. I have run in more than 80 races and I have a pretty good idea of what people who run 15, 17, or 19 minutes in a 5k typically look like and many of these runners are coming in much faster than what they seem capable of.

I think you’ve got it backward. What is important does not “start” with foot landing. It’s what’s happening “higher” up that matters and results in a certain foot landing.

its definitely not hard to say in the comment section that you run a 19Xx. however, stats don’t lie. many people i know actually didn’t even run a 5k but simply convert their 1 mile run time into a 5 k time.

65 to 70 miles a week what?
Do you litterly run 10 miles every single day or what? Dont you need recovery days or something

I was fatter and a smoker and I was struggling to finish a 5k in less than 30 minutes. As soon as I quit and started taking my training seriously, I raced a very surprising 25:30 5k in July 2017. Since then, in the span of 9 months, I have already shaved more than 2 minutes, with my current PB at 23:25 (Feb 10th 2018). All of this was the result of consistency and the addition of long runs to my speed and tempo training. All stuff I took off the internet. All this is to say that you can’t set a realistic goal time unless you already know where your fitness is. Just go a race a few 5ks. Those will be your benchmark.

Well I got a ways to go to get to a good running pace. I’m 60 years old and have a pace of 5’59”. I will try a few more interval running. Although I do not think I can get to the 36 year old pace I going to try a get close.

If the question was switched to “how hard is it to break 14 min 5k?” Only the sub 14 min will say it take some work or its easy and sub 13 min people will say its a peice of cake xD

Noticed you were wearing a Tickr X, while wearing a 935! Do you feel that the wrist based HRM isn’t as actuate as it could be too?

My best on a treadmill is like 24 and outside on a rocky terrain is 28 15 minutes is insane

Amazing how many….wits block off the camera. Always remember what Raj Al Goul says…. mind your surroundings. Dumb bastards

My goal is to first go sub 25 minutes for 5Km before I think sub 20 minutes

I am 32 I went to the gym to lose some weight. I am 172cm tall and was 80 kg which is a lot. I an doing 2 times a week crossfit training and 5 times a week running (average about 40k per week) over the period of 9 months my results are as follows I weigh 64kg, run3k 10 mins and 5k 19:30. I think that I have achieved is decent and I am probably the best runner in the gym (some people who don’t know my story think I do the running professionally) but I must say that it didn’t feel like did something great, I had 2-3 injuries on the way, When I can not run, I do something else. For me it feels like casual running, I dot run 19:30 every time. When I usually run I run at 25 min 5k. And then once a week I do the fast run.

Sorry man, but i just stopped your video at 1.55, there’s no way that he covers 2.14 meters per step, if you have a look in good bibliography you’ll find that not even a miller goes much further than 1.80 and i’m talking about strong, fast and tall guys.

Sub20 isnt hard as long as you train. What durian doesn’t take into account is that the average healthy person doesn’t run a lot probably around 3 times a week at most? Coming from a sub 18 guy it requires months of training to get down from 20+ to sub 20

Yes. 5 km in 20 min means running at 4 min per km. So run at 3 min and 59 seconds per km and there you have it!! Oh and don’t forget to run and move your feet. Really?

hello.. how to improve HalfMarathon timing (currently 86mins) & continue to attempt 02:45 Full marathon? timing certificates & event results posted on my page https://www.instagram.com/fitness_travel_marathon/

I have run 16:40 for 5k. Although, I’ve been running for 7 years and I emphasize the half marathon and marathon where my times are 1:16 and 2:51 respectively. I run 70 miles per week to achieve these times.

I ran a sub 20 5k during my third year of running when I was doing 30 miles per week. The training is definitely doable for average people, but it takes effort and consistency. Goodluck to everyone out there trying their best!

Horse siet!! Just train, and you’ll get under 20min in 2 months. It’s not hard, daily. If you can’t than stop watching this an go there and use this time to improve.

4 months into running I did a under 17min 5k.

I have been a smoker and I haven’t done anything sports for the last 5 years.
I always had a good diet tho. And I have been lean all my life. That’s because I controlled myself.

My advice: go run in a park, push yourself go run every day, forget about the 5k. Enjoy running, enjoy the suffering, it’s a mental game, stay grounded and learn how to deal with your thoughts. Read a book, try to think about the world the good and the bad. When you think your ready to for a 5k race it will teach you that basically you’re not ready, how you get ready? You make a plan and commit to it. Thresh hold runs, easy and long runs. Strides, 8×200 6×400. Well t
It doesn’t matter which as long as you do it all. Than go for a race.

As a passionate recreational runner (plus regular bike commuter and occasional road biker) observed that is possible but not self-going to achieve a sub 20 min 5k run, say in the age up to 55. It may take some YEARS to build up the required strength of bones, tensons, ligaments, joints (required to tolerate the training stress, not the 5 k itself), to build muscular endurance and last not least increase the required VOmax and lactate tolerance to sustain the < 20 min of running at high speed. If one has overweight, joint problems or the like, it will not be possible.It may be a “piece of piss” for athletes from other endurance sports (biking, cross-country skiing, skating) who already provide these fitness factors listed above.”Normal” people who participate in any non-elite 5k competition can finish but not go below 20 min. This is what the stats show in all the result lists.

Out of 735,000 viewers of this video, I doubt that even 0,01% is faster than 16min, 5k.

I started running 18 months ago couch25k. Age35 my first 5k was 26mins now my 5k PB is 18:48

When I was 4 years old, having run many marathons I ran a 15 minute 5k. Durianrider is correct jk

Imagine not being able to run with a friend because of Covid-19 ��

Started sports late my sophomore year. Time was a 26:22 end of junior 20:27. Have to catch

My guess is that 30 percent of the population or more could never run a 5K in 20 minutes no matter how hard they train and lean they become. It’s just the reality of the situation. The other 70 percent can if they train hard and get lean. Easier said than done of course. PLUS, you have to learn how to run correctly, and many never do.

When I started, I ran 6.5 km in 5:09min/km pace so I would be able to do +25min 5k but afrer 2 mounths (336km of volume) I lost 8kg of weight (from 78 to 70) I feel very light now and I made 5k in 19:47 (still visible fat on my body though) but didn’t seem too hard to achieve sub 20.

Yet to break the hour mark for a 10k, (PB currently 61:48), so close and reckon I could with training sub 55mins in time. I know that I’m never be as fast as some people but for me its the enjoyment of doing something and challenging myself.

i ran 2 miles 9:48 but 5k feels way different even though its 1 mile further i run it 17 minute i know horrible compared to 2 mile pb

@chaz7r Some people start off fast and fade in the finish. Also, it’s easier to watch someone run and think, “That isn’t too fast,” but it is a lot harder actually running it.

Video doesn’t answer the question, here’s the answer: Run 1k as fast as you can, add 30s to your time, and use that as the pace for your 5k. eg if you run 1k in 4:30, then your 5k pace should be 5 min/km, so you should target 25 minutes.

When I first started running 5Ks I realized how hard sub 20 mins is. Granted I was running in 100 degree weather but it was a struggle to even break 22 minutes for me. I eventually got through it once my XC season started (my PR right now is 18:42) but it is NOT a piece of piss

There must have been a slide somewhere along the way. ������

Great topic.. I get this question all the time too and I never know what to say other than it’s relative to your fitness level and dedication. I am 45 years old and just started running again a year and a half ago after not competing for over 20 years. My 5k time PR is 18:57 just a month ago and I haven’t raced a 10k yet but ran 44:10 as a record on my Garmin 935. I feel I am now an okay runner but I know this old man can go sub 18. I just need to work on speed at this point. Most of the time I come in top 2 in my age group if I don’t win it. I never would have guessed I could be competitive again but here I am. Loving running again. Thanks TT for all the motivation.

At 35 years old and 2 years in I’m now consistently hitting the 21:30 22:10min mark in 5k road races. I really want to break sub 20, but I think I hit a wall. Any suggestions for when you start to feel like you hit your max and want to give up?

Bro, its genetics and their location. Nothing to do with steps. Im kenyan

great video, I feel like I cover all points on 5k goal time. my question is how can I improve on my break out speed at the end of a race. i struggle having a good kick, any workouts that will help with that. 

Hi, what program do you use to create the “blue line” on the athlete body during your analysis? Thank

HI! It is possible to share you, your video maker name, or app, what you use during the analysis? THX