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I still laugh every time I see that clip of John Squelching through the mud & puddles on the Marriott Way in February 😂. I'm glad the conditions were much better on this long run workout! Great advice & tips for long runs thanks guys 👏👏👏

Loving the T-shirt 👊

Well done both. There's a lot that goes into these long runs!

Nice one that, cracking workout and some great tips 😃

5:05 😂

Ha, made most of those mistakes! What are your thoughts on a long run after 10 days or so off from anything particularly long? I cant get my weekend long run in this weekend, so may need to do it Tuesday or wednesday next week. Would it be risky to then resume normal schedule and run long again 4-5 days later? I have 7 weeks left until marathon day and have 3-4 key long runs is like to get in before then!

Well done both. That's a super distance to cover.

Great video again, I have a 20miler tomorrow so car will parked at hove prom where I can easily break and refuel swap shoes, which is a nice idea, as I do 8 or so mile loop, I ran my sub 3:30 in Manchester in VP3s just a little bit lighter than VP2s and less aggressive so could be an option for Dawn?

Well done getting that sub 20. I did it last year and have to echo everything you said as it was a very well organised event and it is nice to see locally organised events somewhere people can easily spectate on the course. I was chasing my own arbitrary time last year and left it very close on that final sprint!

It certainly was your day John. Well done again! and thank you for another cameo role 😂

Good Arrows! 🎯

Smashed it 👊

Boom 👊 well done on the sub 20. Love the thoughts and the insights in this vid, it's full of energy. Rest up and get going again Dawn. ⚡

Interesting insights, John. I've never looked at part on the run but have on the bike. Maxing out at 200bpm would be some posh for me. Well done, great vid.

You've worked so hard for this well done. I still refer back to one of your older videos- 5k pb hacks for improvement.

Love the insight. Well ran!

Well done, fantastic effort!

Well done! Great to see you bust through into 19 min zone. I’m on a similar journey aiming to break 18 min when I turn 60 on 2 September 😃 I’m racing the Tatton Park 5k on 7 September. Your video will help motivation on the day. Thanks you 👏

Fantastic time John, many congratulations! The runner you spotted with a GoPro chest strap was Myles Hague, the brilliant chair of Aylsham Runners, very likely recording content for Sportlink TV - their Dereham 5k RUclips video also published today

Well done John! 🎉

Superb run John!

Great running John, really controlled even pacing, you must be pretty high up on the age group percentage, do you know where you came in age group, or have those stats gone now, keep up the good work, keep on keeping on! 🌲👊🏼🥳👏👣😀👍

Far more relaxing watching you run the race than actually running it yourself!! Enjoyed that!

Massive well done John, all that hours of hard work paying off!

A very well paced 5K John, brilliant sub 20! Great video

Great video, really enjoyed it. Congratulations on your sub 20 John, super happy for you 👊💪

That’s how to negative split a 5k

Totally agree about "watch watching". I tend to concentrate on my breathing and cadence. Near the end of the race, I might sneak a quick look at the time, but not very often. Some days the training pays off and sometims ... Well done on achieving your goal, a split second per k can make all the difference.

Very well done - that's a great run. Sub 20 mins for 5k is tough.

Yes I am a big fan of Andrew Snow, and have adopted strides into runs, I think it is probably a Longer term strategy to see big benefits, but as I am training for Berlin and then London in 2025 I think that will come, as it’s a bit to early yet, also reading Shane Benzie book the lost art of running a great book with a lot of focus on form.

Well done John, solid effort, and great time ofcourse 😄

Well done that's a fine run. Did I see a 4:08 opening K. If so great example of being able to control the early desire to go off too quick which I always seem to in 5Ks.

Really pleased for you with this one, John. Congratulations on nailing the performance after all of your hard work 👏 Excellent breathing as well 😅 Like a rhythmic train! I've only done Macclesfield HM in terms of a town centre-ish race. I did enjoy that one, and I'm looking forward to Mansfield next month 👍

One of your best videos. Really enjoyed that - the race itself, the insight, and the motivation. Brilliant.

Great effort; well done 👍🏻

Brilliant run & nicely filmed. I wish I could go sub 20 but sadly I have plateaued at about 22:30 after 18 months of running and at 59 age is not on my side!

Have been looking forward to this one. Really happy for you to get back under the arbitrary 20 minute goal that so many of us set for ourselves! Feel for Dawn not finishing this one, but I'm sure you'll both be back! Congratulations! Also good to see you've not been put off running on the Marriott's Way!

Great video packed with good info. Subscribed!

Very entertaining watch, thank you for this and looked very competitive at the end haha

Loved the video ❤Variety really is the spice of life! 284 park run venues!!! Wow! I've only run about 46 parkruns and some of those the same ones!

It's awesome that they managed to make it happen despite years of hurdles. Looks like a pleasant course - at least in the Summer!

Good to speak to you both before and after the Dereham 5k today. We headed for the Romany Rye afterwards - our toddler’s favourite table is directly beneath a model spiderweb on the ceiling, which was created to represent a children’s book of an author living in Dereham in the 18th century, ‘Cobwebs to catch flies’. Fortunately, no flies pestered us while we were eating there.