@@ThisMessyHappy I'm really enjoying it! I do make sure i foam roll before my run and stretch after running to avoid injuries. I never thought i'd run over 1km. This is going to help me prepare for the army, thank you so much for this and i'm looking forward to the 3km run next week! :D
Just wanted to say, I am a beginner and I followed this schedule exactly as described. I recently ran my first 5k in week 6 in 35 minutes. I simply cannot believe I did that. I am now working to improve my pace. Excellent video. Highly recommend
Finished ! After 6 weeks i was able to run 5k in 25 minutes 5min/1km RPE 8.5, My starting point was... never running for more than few minutes on a treadmill. Before starting the program i tried to run as long as i could and ended up running 3km(6min/km) before hitting the wall. I really recommend this program for beginners who wants to get in shape for 5k run. Now the journey to 10k begins :)
@@abo-sr7ds I did it on a treadmill and it took 4 weeks BUT it is NOT the same as running outside. I'm starting all over again because I can barely run 3 minutes outside and I was able to run 35-40 min on a treadmill.
YESSSSS I DID IT!! I couldn't even run for a minute before but I just did 6km last week. This works. You just have to be consistent. Thank you so much for the plan
Just ran my first 5k! Never been a runner whatsoever. Followed your 5k plan. Feeling very accomplished with by 38:02 time considering I could barely finish a mile sometime ago. Thank you!! :)
Currently on week 4! This plan has worked surprisingly well. At the beginning I could barely run for a minute straight, and the other day I did the 2k without walking. Honestly never thought I'd be able to run a full mile without stopping or walking. Thanks! :)
I just ended my week three and i had to slow down to a walk during my 2k and its disheartening, i am still going to complete the program but it will take me longer and I will probably take more breaks
Thanks Mate. My daughter wanted me to run a 5k with my 8 year old grandson since they would be out of town and they already signed him up. I did the first 4 weeks of your program and it got me into running shape to finish the 5k with my grandson. I'm 63, so was happy to get my running legs back. We weren't the fastest, but my grandson never stopped, I was so proud of him. Thanks Again.
Wrote this stuff down in September and I just ran a 10k in 1:03. This workout paired with a garmin will get you hooked. Thank you so much for your influence.
Just had my race yesterday! Ran a little under 26 minutes, and I’m really happy with the results. Just a few pointers for anyone doing this program. Listen to what he says outside of the just training plan! Make sure to stretch well before and after your run. It prevents injuries and makes your run feel a lot better. Week 4 is where you really want to focus on pacing since the runs get longer, and week 5 was the hardest week based off my experience. Most importantly don’t compare yourself to others whether that be on social media or someone you see running past you while on your run. At the end of the day consistency is the key to success and we all get better at our own pace! Great program 10/10 recommend!
I feel you lol i ran my best 5k as a 15y/o with a 18:08 time. Havent really ran since and im 22 now 😭 my goal is to ultimately beat that time so i can stop looking at my past feats and make new personal bests.
Don't even bother with this plan, trust me! you're just a young pup! just get out there and run/walk the full 5k.. every day! you'll build up to running the entire 5 k in no time! Good luck!
I would like to say thank you for coming up with this easy to follow program. Today I just ran my first ever 5K at 32:46. It surely gives a lot of confidence to face the next challenge which is 10K run with, of course, the help of your program. Once again thank you!
Ah thanks! I liked to make sure people get the answers they need so they can get started with confidence. And I also feel like if I add some friendly accountability then people are more likely to stay on their journey 😊
I just ran my first 5 k in a very long time yesterday, which beautifully crowned 6 weeks of effort following diligently (to my surprise) your very useful training plan. I previously attempted running and tried turning it into a habit but failed always. The one thing that really felt different now following your guidance, was the feeling of accomplishment after each little step forward. I am surprised at myself for having done it and I plan on continuing with the 10 k journey. It's been a tough couple of months and it's honestly great to feel that gradually I can improve some aspects in my life and shape that better person I dream about. The really important message that I'd actually like to convey here is a big thank you for this training plan and for all the videos on this channel , thank you from the bottom of my heart to you both.
Great training plan, Ben! Loving your videos 😃 Really pleased to see time allocated to S&C in the weekly schedule - it's an afterthought for so many runners... until we get injured! Building good habits right from the start is smart!
Duuuuuuude! I’m a huge fan of yours so thanks for the comment. I really appreciate that. Your content has helped and inspired me loads over the past few years so it’s a mutual thing. I did my dissertation on biomechanics and injury so your content has always appealed. If you ever fancy a collab then I’m down! 👍🏻
Completed my first 5K this morning following this training plan since the end of june! Thank you very much for sharing your knowledge and experience :)
Just wanted to say a massive THANK YOU for this training plan and for your channel. Just did my first 5k nonstop run this morning. It was a very slow easy pace but I was surprised to have done it. Again, thank you
I did it! I did however take a break between week 5 and week 6 for a month, due to a foot injury following the 4K run. I was able to jump right back into running after the break no problem. I have also finally learned to run with proper form so I don't injure myself again, especially from the 5K. Big difference. I usually get some sort of a light sprained feeling on my feet after a run, but after the 5K I was totally fine. I was only able to run for about 3 minutes before starting program, and now I can run a 5k for 36 minutes! Now on to improving my time. Thank you so much for your help man. Liked and subscribed.
@@ThisMessyHappy I’m going to continue running 5K’s 3 times a week now till I get to my target weight, as I've also been dieting to lose some fat. Once I feel more than comfortable with it, I’ll probably start doing your 5K pyramid program or your 10K program next, we’ll see. It gets pretty cold up here in Canada, so I'm going to dabble in some running in the cold, and see how that goes. Any advice on that? Also, can you please make a video on what to look for when looking to buy running shoes (recommendations as well), and how it can affect your performance when running? Personally, I feel my shoes contribute to some of the spraining issues I have. I'm sure a lot of us here would love to learn about running shoes as well. Thanks again Messy!
Thanks for this! Just finished my first 3 running sessions. I used to regularly do 10 k’s in my 20’s but had a catastrophic injury to my leg and haven’t run since. I’m now 40 and out of shape. Was a little disheartening trying without a plan that I could only run for short intervals now but this has given me the motivation to push through it to get back to where I used to be
Thank you... I was pushing hard so kept failing... I would easily run 3km sometimes and than again some day I can't run for even few steps. Its frustrating. I wasn't clear about why I was pushing myself hard. Thank you so much for the videos.. Edit: I keep on coming back to this video, because I think this video doesn't only help for 5k but to the next big challenges every time I fail! You are officially my mentor. ❤️
I remember watching this during peak COVID and using the skills to eventually running my first 5k race! Now I got a longer race coming in December and I haven’t run in a year so I’m coming back to this video 😊
I just did it!!! After years of sedentarism, I have trained and in 8 weeks I have achieved the 5k!! I'm really happy and thankful because without your plan I'd never know it was possible. I hope to continue improving my running and my life in general, this is the start of something beautiful, right?
It is! It is honestly just the beginning of your journey as a runner (which you now are!). You can go as far as you want to go. So exciting! Keep me updated 😊
Update: I completed Week 1 Day 3 last Friday. Current thoughts: day 3 was definitely the most challenging physically but day 1 was the most challenging mentally. I was so scared and anxious the entire day and kept trying to give myself excuses not to go but I forced myself to go out and do it. Very glad I did. Today I will start Week 2 Day 1 (I'm doing Monday, Wednesday and Friday as my running days). Things I need to learn: S&C exercises and how to stretch before and after a run. I haven't done either of those two things yet.
I’ve lost over 80lbs over the last year and a half with eating healthier for wellness and now I crave moving, especially running. At 45 years old, it’s kind of scary but I like the way you break it down in small chunks. It may take a little more than 6 weeks for me but I think I’m ready to give it a go. Thanks for sharing this.
Hey Chelle, that’s incredible to be on such an amazing journey. I’m so happy for you and yes, take it slow and steady with the running. My advice for those completely new to it all is to go through each week twice before you move on to the next week. It will give your body longer to adapt and hopefully mean you’re less likely to be injured. Will you let me know how you’re getting on? And any questions please don’t be afraid to shout and I’ll help where I can 👍🏻 you’ve got this!
Thanks! I’ve saved this video to my notes so I can refer back to your suggested chart. Also found This Messy Happy on Facebook and liked your page there. I greatly appreciate your tips and support and will keep in touch!
The weight loss is great, I am almost 60 and I have just started running the last few months. I hadn’t run in over 30 years. Just be sensible, follow the plan, repeat weeks if you have to. Do at your own pace, but just do It! 😀
@@ThisMessyHappy My first week went great. I feel like I can definitely succeed going at it this way; progressing gradually over 6 weeks. Thanks again!
I have a 5k coming up in Nov. with my daughter. I'm an active person, workout 5 days a week, but I've not been running lately. It's important that I do this race with her. She's 11 and is in a program called GOTR (girls on the run). They run a 5k at the end of the season, and parents are encouraged to run with them. I'm glad I found this video. Thanks man!! I subbed!
That’s such an awesome thing to do!! And such a brilliant idea to get young girls (and boys) in to running. That will be a pretty awesome day. Good luck and let me know how it goes. And also make sure you do the stretching after every session!! 👍🏻
I did it, ran my 5 k this past Saturday in 39 min. I felt really really good. Your training and the progression it gave me made me run better. I never got any injuries during the training period. It actually felt easy. And I only had the treadmill to train on and once I hit the pavement it actually felt easier...strange. I did the S &C u recommend and my legs don't get tired. Thank u so so so much. You have made me lovvvvee running. Now I'm working on improving my time and sign up for another 5k then maybe by the end of the year I will get to do a 10k.
Nyokabi this is amazing to read! Well done. That’s so good. I don’t know how I missed this message originally but I’m so glad I came back on to see some of the messages and check I’d replied. Yes 10k is definitely a good progression but don’t rush it. Take your time and enjoy 👍🏻
Just wanted to say it’s working so well so far! I finished week2 yesterday, I never expected to run 6 minutes continuously so short into a program, even before the session I was like no way I will be able to do that, because my lower legs were already burning during the 2 minute run intervals. But I just went through the pain and kept going. It really surprised me, and I felt so good mentally afterwards!
I know this video is old but I wanted to let you know that following your program I am on week 4 and can run well over a mile with no breaks and barely even winded if at all. Thank you so much, I used to believe I didn't have the body to be a runner but you have proved me wrong!
I’m currently on week 3 and holy moly feel like I can’t BREATHE!!! Also IT band pain has been so real, but slowly learning what I need to do to improve my form and properly build strength!
Hi. How have u been dealing with IT band pain?? I've had the same injury and I'm just getting back into running. I'm progressing my runs instead of overworking myself again.
Today’s run day 2! Run 1 went fantastic, and I was still able to completely my 2nd of 3 leg day. Really looking forward to it. Thank you so much for this!
I just finished this plan! Thank you so much!! I would never believe I could go from running least than 1km to 5km in less than 2 months. Now I'm looking forward the 10km plan! Thanks again, you're a life savior.
I took you 6 week 10k plan and just decriesed the distance each week by 1 km. Hoping for some good results, been doing some cardio for the last 2-3 weeks but without a plan. Primarily preparing for the army so I will be in decent shape when it starts. It starts the 6th of January so I have about 3 months. So I may just give myself a few extra weeks if so needed. Thanks for the plan anyhow.
It worked! It has been 2 weeks now since i am capable of running 5k without interruption. Just like you said, I did not rush the training program. Now I am focusing on my pace. Next target will be to achieve sub 30mins time.
This is awesome to read and I’m so glad you already have your next goal too. Always keep planning what’s next to keep yourself accountable 👍🏻 let me know how it goes
STEM Scientist I would run 40 min a day sometimes twice in a day. I developed plantar fasciitis and I had to stay put for a month after and lost my motivation. Pacing yourself is definitely the way to go while training.
@@Night_Sketching A recipe for disaster. I did the same. Ran around 2 hrs for 3 days straight. Overworked my joints and ended up having Runner's knee/ITBS synd.
I used to weigh around 55kgs in 2019 and ever since the pandemic hit, I've consistently gained a lot of weight... I'm around 70kgs now... It sucks because none of my clothes fit me like they used to and my body feels very unhealthy. I've tried a lot of workouts but was never consistent... I start my first job next week and despite being 21 I feel like I'm in the worst shape of my life. I really hope that I can follow this routine and get closer to a healthier lifestyle. I don't like my lethargic routine and really hope that this time, I can finally become consistent!
I came across this video a couple of months ago and never did anything with it but I am here again to really do it. Two years ago I ran cross country and I became injured so I stopped. I decided recently I want to take up running again because I miss the satisfaction it gave me. I have been very cautious and I have been feeling good. The last month I have been running one mile on and off with my best time at 9:40. I have progressed very little in time and I haven't tried to increase mileage. I don't know what to do to progress and I remembered this video! I really want to be able to run a 5k again and I am excited to start this plan! My goal is to get to a 25 minute 5k before September (that is where I left off before I was injured). Thank you for the video!!!
Ok great stuff. This is just the start. You’re on the road now. See September as the first of many many goals and if it doesn’t happen, there will be others. It’s important to get that momentum and mindset right from the get go. You’ve got this. Good luck and let me know how you get on 👍🏻
Thanks Mark, I’ve actually done an updated version of this plan if you’re interested. It’s on the channel under training plans. It allows you to download a pdf with hyperlinks for the strength and conditioning workouts. Just in case you’re interested. Good luck and let me know how it goes 👍🏻
Just started week 1 of your plan. In the past couple months I have been working on running 3km non-stop. But pain and shin splints is holding me back. So I decided to dial back the intensity and work on my breathing and pace during your program. Will update on how well it goes!
Well im here to say that im starting my second week and ive been consistent and on the plan. Im about 320lb and ive got my first 5k at the end of October. I used to be about 250 and ran all the time but 2 back surgeries put me down for like 5 years but im finally getting back into the running. 2 weeks before I found this plan I walked 43 miles in a day and figured if I could do that I can train up for the 5k. Thank you for the plan.
Just finished the 5k run a couple of hours ago and I would like to say thanks. Program was really good. I did week 4 as I felt it stepped up a little to much in one week but it was great
@@ThisMessyHappy I’ve found running to be really fun. I was looking to stick around 5k for a few weeks and then heading to 10k. How long would you say I should stick at 5k before moving on
In this pandemic it might be good idea to do something I never done I am starting ur plan from today as and I follow up every week how I feel .your explanation great. Thank you so much
Thank You for your training plan. It amazingly work better for me. I am not able to run 100mtr but after this plan I completed 5 km in 32 min and now able to run 10 km also. Gratitude to Messy
Started today just quit smoking 1 week ago and ran a 5k in 40 min embarrassing but sign up for a 5k in 6 weeks hoping I can just prove to my self that I can do it hopefully I can do it.
Thanks for the amazing videos! Just got into running after multiple years of being a couch potato! I'm about to start week 5 of this guide. I know you have a newer one, but had already started out using this one.
This has been great so far, currently on week 4 just finished my first 2km run in 12:05 don’t know if that’s good I have a lot of weight I need to lose also but I’ve followed the programme and I am feeling quicker everyday ready for my first 3k run
This video is so precious that I am downloading it from a web tool. I am sorry but I will not use it else where; in case I do I will give credits. This really is professional, genuine and original. Thank you for this, sir! Peace be upon you!
Did this in 2 days! Started on sunday did 2 miles, yesterday did 2.75 miles and today did the 5k and didnt even have a cram and i want out of breath so i did an extra mile!
Ha ha ok I’m getting a good picture of you right now after reading your other comment. So here’s my question... why the rush? It’s a lifetime game! Take your time and enjoy. From experience people who push too hard too soon get caught out a little later down the line. Take it easy and enjoy the process 👍🏻
@@ThisMessyHappy I did realize this! After the 5k I took some days off and also did some easy runs like 1 mile and rest and do it 2 times and now I'm trying to build up my endurance slowly to make the 5k easier. It was not hard to do the 5k after 2 days but I did not have the proper buildup for it, I mainly just wanted to prove to myself I could do it. I also just came off of my cheerleading season 2 months before this which definitely helped.
@@ThisMessyHappy Wanted to update, i ran a mix of fast 1 miles, medium 2 miles, and normal 5k, until today i decided to do 4 miles but it turned into a half marathon. I went from a 5k to a half marathon. The last 5k I did was may 9th and the rest leading up to today were 1 mile and 2 mile runs.
This plan definitely works!!! I’m in my 3rd week and I just did my FIRST ever 2 kms running without walking!! will definitely continue following the plan🔥thank you!
Good luck! Let me know how it goes. Seeing as you’re flexible to start with I hope your muscles will be good at taking the stress of running. It’s a great start 👍🏻
Hey man, I was never a good runner past 1st grade and never thought I could ever run more than a half a mile without getting winded. I could run for a minute and then after 5 minutes It felt like breathing smoke and I was out and couldn't run for another 2-3 days. An hour ago I ran for 41 minutes straight, completing my first ever 5k. Heck, I felt like I could run more, but now I stop before I injure myself. I'm going for a 10k now and plan on running a half-marathon in April with my wife. I'm still in shock that I could go from 5 minutes to 41 minutes in 6 weeks. I just want to thank you for the program you made, I followed it exactly. I hope this can inspire others to give it a shot too!
I’ve been wanting to run almost forever, today I decided to take an action finally! And i bump into this video and sign up for this challenge! I’ll write my journey when 6 weeks is done. See you then!
@@ThisMessyHappy I am just done with week 3. And this is the first time in my life I run continuously for 2 km. This is a huge deal for me! And I am too excited for the rest of program. I'll update you guys when I done with week 6. I just have one quick question is it better to run on empty stomach ? Thanks a lot !
Thanks for this! I had a question: For the 1st day of running, after having warmed up for 5 mins, should we walk for another 3 mins and run for 1 min and repeat it 5 times or is it run for 1 min and then walk for 3 mins. I would really appreciate if you helped me on this.
Hi Yash, yes that’s right. It’s plenty of walking to start with and we build in to the running. There’s no rush as you’re trying to build a relationship for life 😊🤟🏼
"too many people do too much too early and wind up injured" thats exactly what happened with me when i pushed my body for sub 35 mins 5k and end up injured for 2 months, now am at middle of my 3rd week, comfortably progressing forward. much thanks for the routine plan
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
Mary started with 5k’s in 2018 - look where she is now with dedication and consistency - ruclips.net/video/6L8IidQzjc0/видео.html
stopping by to say, i'm at week 3 and in august i struggled to run for longer than 2minutes and i did my first 2km in 13min :)
Hi! And also that’s so great to read. I hope you’re enjoying the process. Well done and keep at it. Life is so much better when we’re running 😊
@@ThisMessyHappy I'm really enjoying it! I do make sure i foam roll before my run and stretch after running to avoid injuries.
I never thought i'd run over 1km. This is going to help me prepare for the army, thank you so much for this and i'm looking forward to the 3km run next week! :D
Hey, just checking in to see how you got on and how you’re doing?
@@ThisMessyHappy Heyy, omg this means a lot that you thought of me!
I ran the 3km, it was difficult but i embraced the suck
So close to the 5k run :O
@@phenovision I finished the plan and I did 6 km!!! I'm so happy
Just wanted to say, I am a beginner and I followed this schedule exactly as described. I recently ran my first 5k in week 6 in 35 minutes. I simply cannot believe I did that. I am now working to improve my pace. Excellent video. Highly recommend
Finished !
After 6 weeks i was able to run 5k in 25 minutes 5min/1km RPE 8.5,
My starting point was... never running for more than few minutes on a treadmill. Before starting the program i tried to run as long as i could and ended up running 3km(6min/km) before hitting the wall.
I really recommend this program for beginners who wants to get in shape for 5k run.
Now the journey to 10k begins :)
Wanna start doing it too but thinking it might be boring to run on a treadmill
Only if you let it be! You control your mind not vice versa.
How’s the journey to 10k going Boris?
Boris what was you physical conditioning before starting this program
@@abo-sr7ds I did it on a treadmill and it took 4 weeks BUT it is NOT the same as running outside. I'm starting all over again because I can barely run 3 minutes outside and I was able to run 35-40 min on a treadmill.
YESSSSS I DID IT!! I couldn't even run for a minute before but I just did 6km last week. This works. You just have to be consistent. Thank you so much for the plan
This is also awesome to read!! Woop woop 🙌🏼
Just ran my first 5k! Never been a runner whatsoever. Followed your 5k plan. Feeling very accomplished with by 38:02 time considering I could barely finish a mile sometime ago. Thank you!! :)
Currently on week 4! This plan has worked surprisingly well. At the beginning I could barely run for a minute straight, and the other day I did the 2k without walking. Honestly never thought I'd be able to run a full mile without stopping or walking. Thanks! :)
Ahh great to hear. Thanks for letting me know. Let me know how it goes and where you go from there. Remember this is just the start of your journey 👍🏻
I just ended my week three and i had to slow down to a walk during my 2k and its disheartening, i am still going to complete the program but it will take me longer and I will probably take more breaks
@@RTaj-ju4rk How's it going?
In my exp , due to incorrect running form, it can be difficult to see progress …
Hi whats the s&c day about?
Thanks Mate. My daughter wanted me to run a 5k with my 8 year old grandson since they would be out of town and they already signed him up. I did the first 4 weeks of your program and it got me into running shape to finish the 5k with my grandson. I'm 63, so was happy to get my running legs back. We weren't the fastest, but my grandson never stopped, I was so proud of him. Thanks Again.
Today I managed to run 5k for the first time in my life. Thank you for this plan.
I wish all the happiness to both of you!
Oh wow that’s so amazing. Thanks and well done 😊
I just did my 5k run today! It took me 7 weeks but I felt really good today. Thank you so much! :)
Awesome!! And what’s the next plan?! 😊
I'm 30 and i've never run continuously more than 1km. Today i've ended this program and made 5km in 28:06💪 10k i'm comming!
Yes, Marek!!! This is awesome Woop woop 🙌🏼
Wrote this stuff down in September and I just ran a 10k in 1:03. This workout paired with a garmin will get you hooked. Thank you so much for your influence.
Just had my race yesterday! Ran a little under 26 minutes, and I’m really happy with the results.
Just a few pointers for anyone doing this program. Listen to what he says outside of the just training plan! Make sure to stretch well before and after your run. It prevents injuries and makes your run feel a lot better. Week 4 is where you really want to focus on pacing since the runs get longer, and week 5 was the hardest week based off my experience. Most importantly don’t compare yourself to others whether that be on social media or someone you see running past you while on your run. At the end of the day consistency is the key to success and we all get better at our own pace!
Great program 10/10 recommend!
I’m 21 and haven’t ran since I was 16. Starting this tomorrow!
It works so well!! The hard part is just walking out the door for me lol
Good luck be sure to stretch a lot after your runs
hmmmm can I get ur insta or number
I feel you lol i ran my best 5k as a 15y/o with a 18:08 time. Havent really ran since and im 22 now 😭 my goal is to ultimately beat that time so i can stop looking at my past feats and make new personal bests.
Don't even bother with this plan, trust me! you're just a young pup! just get out there and run/walk the full 5k.. every day!
you'll build up to running the entire 5 k in no time!
Good luck!
I would like to say thank you for coming up with this easy to follow program. Today I just ran my first ever 5K at 32:46. It surely gives a lot of confidence to face the next challenge which is 10K run with, of course, the help of your program. Once again thank you!
I really like how you take your time and answer everyone’s questions and check on everyone. That’s really cool of you.👍👊
Ah thanks! I liked to make sure people get the answers they need so they can get started with confidence. And I also feel like if I add some friendly accountability then people are more likely to stay on their journey 😊
I just ran my first 5 k in a very long time yesterday, which beautifully crowned 6 weeks of effort following diligently (to my surprise) your very useful training plan. I previously attempted running and tried turning it into a habit but failed always. The one thing that really felt different now following your guidance, was the feeling of accomplishment after each little step forward. I am surprised at myself for having done it and I plan on continuing with the 10 k journey. It's been a tough couple of months and it's honestly great to feel that gradually I can improve some aspects in my life and shape that better person I dream about. The really important message that I'd actually like to convey here is a big thank you for this training plan and for all the videos on this channel , thank you from the bottom of my heart to you both.
Achieved my 5K! Thank you so much for creating and sharing this plan. Much love!
Great training plan, Ben! Loving your videos 😃 Really pleased to see time allocated to S&C in the weekly schedule - it's an afterthought for so many runners... until we get injured! Building good habits right from the start is smart!
Duuuuuuude! I’m a huge fan of yours so thanks for the comment. I really appreciate that. Your content has helped and inspired me loads over the past few years so it’s a mutual thing. I did my dissertation on biomechanics and injury so your content has always appealed. If you ever fancy a collab then I’m down! 👍🏻
@@ThisMessyHappy didnt find any videos abiut s&c, are there some?
Completed my first 5K this morning following this training plan since the end of june! Thank you very much for sharing your knowledge and experience :)
It’s an absolute pleasure, Rubens. I’m so glad it helped you. So, I have to ask... what’s next? 😉
Just wanted to say a massive THANK YOU for this training plan and for your channel. Just did my first 5k nonstop run this morning. It was a very slow easy pace but I was surprised to have done it. Again, thank you
I did it!
I did however take a break between week 5 and week 6 for a month, due to a foot injury following the 4K run. I was able to jump right back into running after the break no problem. I have also finally learned to run with proper form so I don't injure myself again, especially from the 5K. Big difference. I usually get some sort of a light sprained feeling on my feet after a run, but after the 5K I was totally fine.
I was only able to run for about 3 minutes before starting program, and now I can run a 5k for 36 minutes! Now on to improving my time.
Thank you so much for your help man. Liked and subscribed.
Ah that’s awesome!! I’m so chuffed for you. What’s next then?
@@ThisMessyHappy I’m going to continue running 5K’s 3 times a week now till I get to my target weight, as I've also been dieting to lose some fat. Once I feel more than comfortable with it, I’ll probably start doing your 5K pyramid program or your 10K program next, we’ll see. It gets pretty cold up here in Canada, so I'm going to dabble in some running in the cold, and see how that goes. Any advice on that?
Also, can you please make a video on what to look for when looking to buy running shoes (recommendations as well), and how it can affect your performance when running? Personally, I feel my shoes contribute to some of the spraining issues I have. I'm sure a lot of us here would love to learn about running shoes as well.
Thanks again Messy!
Hey thanks i today ran my 2km in 12:55 i struggled at starting but now I am able to run for longer distances thanks to you
Idk how you don’t have more subscribers, your videos are great! Short and straight to the point I love it
Thanks Jacob. I don’t know either but maybe they’ll turn up in some buses one day 😂
Thanks for this! Just finished my first 3 running sessions. I used to regularly do 10 k’s in my 20’s but had a catastrophic injury to my leg and haven’t run since. I’m now 40 and out of shape. Was a little disheartening trying without a plan that I could only run for short intervals now but this has given me the motivation to push through it to get back to where I used to be
Thanks so much. This plan should help. Always feel free to ask any questions and let me know how it goes 👍🏻
What did u injured
Thank you... I was pushing hard so kept failing... I would easily run 3km sometimes and than again some day I can't run for even few steps. Its frustrating. I wasn't clear about why I was pushing myself hard. Thank you so much for the videos..
Edit: I keep on coming back to this video, because I think this video doesn't only help for 5k but to the next big challenges every time I fail! You are officially my mentor. ❤️
Thanks so much for the lovely feedback. I hope the vids have helped. That’s the only reason I do this. Don’t give up, you’ll get there 👍🏻
I remember watching this during peak COVID and using the skills to eventually running my first 5k race! Now I got a longer race coming in December and I haven’t run in a year so I’m coming back to this video 😊
I just did it!!! After years of sedentarism, I have trained and in 8 weeks I have achieved the 5k!! I'm really happy and thankful because without your plan I'd never know it was possible. I hope to continue improving my running and my life in general, this is the start of something beautiful, right?
It is! It is honestly just the beginning of your journey as a runner (which you now are!). You can go as far as you want to go. So exciting! Keep me updated 😊
Good job!
Update: I completed Week 1 Day 3 last Friday. Current thoughts: day 3 was definitely the most challenging physically but day 1 was the most challenging mentally. I was so scared and anxious the entire day and kept trying to give myself excuses not to go but I forced myself to go out and do it. Very glad I did.
Today I will start Week 2 Day 1 (I'm doing Monday, Wednesday and Friday as my running days).
Things I need to learn: S&C exercises and how to stretch before and after a run. I haven't done either of those two things yet.
I’ve lost over 80lbs over the last year and a half with eating healthier for wellness and now I crave moving, especially running. At 45 years old, it’s kind of scary but I like the way you break it down in small chunks. It may take a little more than 6 weeks for me but I think I’m ready to give it a go. Thanks for sharing this.
Hey Chelle, that’s incredible to be on such an amazing journey. I’m so happy for you and yes, take it slow and steady with the running. My advice for those completely new to it all is to go through each week twice before you move on to the next week. It will give your body longer to adapt and hopefully mean you’re less likely to be injured. Will you let me know how you’re getting on? And any questions please don’t be afraid to shout and I’ll help where I can 👍🏻 you’ve got this!
Thanks! I’ve saved this video to my notes so I can refer back to your suggested chart. Also found This Messy Happy on Facebook and liked your page there. I greatly appreciate your tips and support and will keep in touch!
The weight loss is great, I am almost 60 and I have just started running the last few months. I hadn’t run in over 30 years.
Just be sensible, follow the plan, repeat weeks if you have to. Do at your own pace, but just do It! 😀
Its Nov 14 2020. I'm going to try this so I can hit 5k by 2021.
Awesome Zane! Let me know how it goes 👍🏻
Update?
Did u
Hello
I'm completing week 1 today. So grateful for your training plan. Thank you! :)
No problems at all! How did the week go? I’m glad I can help 👍🏻
@@ThisMessyHappy My first week went great. I feel like I can definitely succeed going at it this way; progressing gradually over 6 weeks. Thanks again!
I have a 5k coming up in Nov. with my daughter. I'm an active person, workout 5 days a week, but I've not been running lately. It's important that I do this race with her. She's 11 and is in a program called GOTR (girls on the run). They run a 5k at the end of the season, and parents are encouraged to run with them. I'm glad I found this video. Thanks man!!
I subbed!
That’s such an awesome thing to do!! And such a brilliant idea to get young girls (and boys) in to running. That will be a pretty awesome day. Good luck and let me know how it goes. And also make sure you do the stretching after every session!! 👍🏻
I am signing up for a 5k, thank you for this plan. I'll be back in 8 weeks and update u on how it went.
Good luck! Yes please let me know 👍🏻
I did it, ran my 5 k this past Saturday in 39 min. I felt really really good. Your training and the progression it gave me made me run better. I never got any injuries during the training period. It actually felt easy. And I only had the treadmill to train on and once I hit the pavement it actually felt easier...strange. I did the S &C u recommend and my legs don't get tired. Thank u so so so much. You have made me lovvvvee running. Now I'm working on improving my time and sign up for another 5k then maybe by the end of the year I will get to do a 10k.
Nyokabi this is amazing to read! Well done. That’s so good. I don’t know how I missed this message originally but I’m so glad I came back on to see some of the messages and check I’d replied. Yes 10k is definitely a good progression but don’t rush it. Take your time and enjoy 👍🏻
Just wanted to say it’s working so well so far! I finished week2 yesterday, I never expected to run 6 minutes continuously so short into a program, even before the session I was like no way I will be able to do that, because my lower legs were already burning during the 2 minute run intervals. But I just went through the pain and kept going. It really surprised me, and I felt so good mentally afterwards!
Great training plan. I just finished week 5. So excited for the 5k on Friday morning next week!
Woop woop! Let me know how it goes 😊
I know this video is old but I wanted to let you know that following your program I am on week 4 and can run well over a mile with no breaks and barely even winded if at all.
Thank you so much, I used to believe I didn't have the body to be a runner but you have proved me wrong!
going to convert everything to miles and begin today, thank you so much! 🥰
It’s 2024 and today I did my first 5k race in 28minutes after doing this 6 weeks program, Can’g wait for the next one 😍
hey, did you do the "S x C" part ? what was the purpose of that part
I have started the beginner to 5k plan. Its Wednesday of week one, i ran/walk 1.5km. I am glad :)
Will update in 6 weeks.
Yes keep me in the loop, Elle! It will be good to hear how you go?
I'm in week 4 and I am proud of my progress and I have more respect for myself. Thank you so much for helping me make running a part of my lifestyle.
I’m currently on week 3 and holy moly feel like I can’t BREATHE!!! Also IT band pain has been so real, but slowly learning what I need to do to improve my form and properly build strength!
Hi. How have u been dealing with IT band pain?? I've had the same injury and I'm just getting back into running. I'm progressing my runs instead of overworking myself again.
It worked great. Completed my first 10K run. Good stuff!! Thank you 👍
Right now I can barely even run half a mile w/o a break but I'm gonna give this a shot. Might have to repeat weeks at the end but we'll see
Good luck and let me know how it goes 👍🏻
Did you finish it?
I love how half y'all are so recent because yall wanna to do something new during quarrentine
Ajay Kumar Keep your voice down
@@PapasTTU lol
Ha ha very true. I’ve had a huge spike in views on this video but... if it gets more people in to running then we’re all win win 🤟🏼😂
@ Ajay Kumar- All the way down, like silent
@@nlynch8506 ......
Today’s run day 2! Run 1 went fantastic, and I was still able to completely my 2nd of 3 leg day. Really looking forward to it. Thank you so much for this!
Ran my first 5k at 33 yrs.. Truly enjoyed being on the move.. All thanks to you..
That’s awesome to read! Good work, you must be really happy! So... what’s next?
Thanks so much for this! I really want to be able to run properly and enjoy the countryside. I’m going to start this now and see how it goes!😊
Good luck! Let me know how it goes. I hope it helps 👍🏻
I just finished this plan! Thank you so much!! I would never believe I could go from running least than 1km to 5km in less than 2 months. Now I'm looking forward the 10km plan! Thanks again, you're a life savior.
Julia this is so nice to read! Thanks and I’m so glad it’s helped you. And keep me updated with your journey. It’s so nice to see people loving it 😊
hi julia.. i am from india. your dp is awesome. can we become friend????
It was cool to watch a systematic approach to training for a 5k. Good job!
Hi, I'm Nicole, on the 2nd week on Sunday you have 3x 2/2, what does that mean exactly? I have an idea but I'm not totally sure
Hi Nicole, it means 3 x 2 mins walk then 2 mins run. Hope that helps?
Using this as a foundation to get into running. Thanks for all the thought and effort.
Just booked myself a 5k to run October 5th. Going to follow this plan starting today! Wish me luck 😅 haven’t ran in 5+ years 😅
randomly saw your comment, if you're still going tomorrow, good luck, you got this!
Jaren, how did it goes?
Hope you nails it
I took you 6 week 10k plan and just decriesed the distance each week by 1 km. Hoping for some good results, been doing some cardio for the last 2-3 weeks but without a plan. Primarily preparing for the army so I will be in decent shape when it starts. It starts the 6th of January so I have about 3 months. So I may just give myself a few extra weeks if so needed. Thanks for the plan anyhow.
A pleasure. Good luck and let us know how it goes 👍🏻
It worked! It has been 2 weeks now since i am capable of running 5k without interruption. Just like you said, I did not rush the training program. Now I am focusing on my pace. Next target will be to achieve sub 30mins time.
This is awesome to read and I’m so glad you already have your next goal too. Always keep planning what’s next to keep yourself accountable 👍🏻 let me know how it goes
Thank you for your video, I finished my 5K run and heading to your 10K training plan 🔥🔥
I rushed it, felt great, and failed on week 2. Lesson learned.
Rest up. Recover. Go again. Never surrender, buddy! It’s all learning 🤟🏼
@@ThisMessyHappy Indeed, all I want is to look like an CK underwear model ahahah
How much did you rush it?
STEM Scientist I would run 40 min a day sometimes twice in a day. I developed plantar fasciitis and I had to stay put for a month after and lost my motivation. Pacing yourself is definitely the way to go while training.
@@Night_Sketching A recipe for disaster. I did the same. Ran around 2 hrs for 3 days straight. Overworked my joints and ended up having Runner's knee/ITBS synd.
I used to weigh around 55kgs in 2019 and ever since the pandemic hit, I've consistently gained a lot of weight... I'm around 70kgs now... It sucks because none of my clothes fit me like they used to and my body feels very unhealthy. I've tried a lot of workouts but was never consistent... I start my first job next week and despite being 21 I feel like I'm in the worst shape of my life.
I really hope that I can follow this routine and get closer to a healthier lifestyle. I don't like my lethargic routine and really hope that this time, I can finally become consistent!
I just run a quarter mile further than my run 2 days previous 6 days a week and keep going now I'm at 10 miles 8 minute mile pace
👍🏻 always keep the progression gradual. Well done 💪🏻
I came across this video a couple of months ago and never did anything with it but I am here again to really do it. Two years ago I ran cross country and I became injured so I stopped. I decided recently I want to take up running again because I miss the satisfaction it gave me. I have been very cautious and I have been feeling good. The last month I have been running one mile on and off with my best time at 9:40. I have progressed very little in time and I haven't tried to increase mileage. I don't know what to do to progress and I remembered this video! I really want to be able to run a 5k again and I am excited to start this plan! My goal is to get to a 25 minute 5k before September (that is where I left off before I was injured). Thank you for the video!!!
Ok great stuff. This is just the start. You’re on the road now. See September as the first of many many goals and if it doesn’t happen, there will be others. It’s important to get that momentum and mindset right from the get go. You’ve got this. Good luck and let me know how you get on 👍🏻
@@ThisMessyHappy Thank you for your reply and help. I will definitely be subscribing. I will check back in when I complete this challenge!
did u complete it?
I will definitely recommend this to everyone one who want a perfect 5k plan
Thanks so much 😊
How are you getting on now? What did you move on to? 👍🏻
Awesome Video .. began my running journey yesterday.. thank you for the format .. it really helps
Thanks Mark, I’ve actually done an updated version of this plan if you’re interested. It’s on the channel under training plans. It allows you to download a pdf with hyperlinks for the strength and conditioning workouts. Just in case you’re interested. Good luck and let me know how it goes 👍🏻
Can you explain please how to do the strength and conditioning workout for beginner runner.
Deadlift 800 pounds 10 times a day 7 days a week
@@cuddlemuffin.9545 🐺
Just started week 1 of your plan. In the past couple months I have been working on running 3km non-stop. But pain and shin splints is holding me back. So I decided to dial back the intensity and work on my breathing and pace during your program. Will update on how well it goes!
@@qase8070 it was going well until I got sick. So I’m still recovering
@@qase8070 I’ll do Chloe tings 2019 2 week shred videos. I find those most effective for me.
Started today(28/11/2019)
Day 1 : Done
Bhot hard chotte
Great stuff and good luck!
Well im here to say that im starting my second week and ive been consistent and on the plan. Im about 320lb and ive got my first 5k at the end of October. I used to be about 250 and ran all the time but 2 back surgeries put me down for like 5 years but im finally getting back into the running. 2 weeks before I found this plan I walked 43 miles in a day and figured if I could do that I can train up for the 5k. Thank you for the plan.
Just finished the 5k run a couple of hours ago and I would like to say thanks. Program was really good. I did week 4 as I felt it stepped up a little to much in one week but it was great
Thanks William, that’s so great to hear and I’m glad it helped. So what’s next? Sticking with it? 👍🏻
@@ThisMessyHappy I’ve found running to be really fun. I was looking to stick around 5k for a few weeks and then heading to 10k. How long would you say I should stick at 5k before moving on
I just completed week 2… for the first time I ran 6 continuous minutes … thank you so much
In this pandemic it might be good idea to do something I never done
I am starting ur plan from today as and I follow up every week how I feel .your explanation great. Thank you so much
Yes please! Let me know how it goes and good luck 👍🏻
Thank You for your training plan. It amazingly work better for me. I am not able to run 100mtr but after this plan I completed 5 km in 32 min and now able to run 10 km also.
Gratitude to Messy
im on my 5th week now and will be joining a race on the 6th of october... thank you for this :)
That’s so exciting! It’s a pleasure to be able to help in some way. Let me know how it goes 👍🏻
Best info on beginning running I have come across
Thanks Robus 😊
well done video man! hope you get some growth on youtube. The content is solid
Thanks Jay, very kind of you to say. Much appreciated 👍🏻
Started today just quit smoking 1 week ago and ran a 5k in 40 min embarrassing but sign up for a 5k in 6 weeks hoping I can just prove to my self that I can do it hopefully I can do it.
My favorite part of this program is that it includes strength training and conditioning!
Thanks Elin. A really important part of the process for sure 💪🏻👍🏻
Thanks for the amazing videos! Just got into running after multiple years of being a couch potato! I'm about to start week 5 of this guide. I know you have a newer one, but had already started out using this one.
This has been great so far, currently on week 4 just finished my first 2km run in 12:05 don’t know if that’s good I have a lot of weight I need to lose also but I’ve followed the programme and I am feeling quicker everyday ready for my first 3k run
Romone great to hear, dude! Don’t worry about fast or slow. If you’re a runner you’re a runner. All power to you 💪🏻 so glad it’s helping 👍🏻
i’m gonna try this! i haven’t ran since the beginning of quarantine and i’m gonna start back up again with this method :)
Good luck! Let me know how it goes!
I wish I was as blessed, healthy and free as you.
Oh man that sounds dark! Flip it around and think about all the positives in your own life. What makes you happy?
@@ThisMessyHappy nothing
@@zv54 wow that actually made me laugh how you were just like.... "Nothing"
Read no more mr. nice guy and the rational male volumes 1-3 Also understand that the only person responsible for your self esteem is you. @Z V
This video is so precious that I am downloading it from a web tool. I am sorry but I will not use it else where; in case I do I will give credits. This really is professional, genuine and original.
Thank you for this, sir! Peace be upon you!
Did this in 2 days! Started on sunday did 2 miles, yesterday did 2.75 miles and today did the 5k and didnt even have a cram and i want out of breath so i did an extra mile!
Ha ha ok I’m getting a good picture of you right now after reading your other comment. So here’s my question... why the rush? It’s a lifetime game! Take your time and enjoy. From experience people who push too hard too soon get caught out a little later down the line. Take it easy and enjoy the process 👍🏻
@@ThisMessyHappy I did realize this! After the 5k I took some days off and also did some easy runs like 1 mile and rest and do it 2 times and now I'm trying to build up my endurance slowly to make the 5k easier. It was not hard to do the 5k after 2 days but I did not have the proper buildup for it, I mainly just wanted to prove to myself I could do it. I also just came off of my cheerleading season 2 months before this which definitely helped.
@@ThisMessyHappy Wanted to update, i ran a mix of fast 1 miles, medium 2 miles, and normal 5k, until today i decided to do 4 miles but it turned into a half marathon. I went from a 5k to a half marathon. The last 5k I did was may 9th and the rest leading up to today were 1 mile and 2 mile runs.
Done with week 5/6. Can't wait to complete the program and touch 5K. Will update.
Exciting!! Yes keep me updated and good luck 😊👍🏻
@@ThisMessyHappy Done. Completed the program today! Thank you so much!
Wish there was a printout of this schedule. Looks very interesting. Thanks!
Possible screenshot? Then print? 👍🏻
@@ThisMessyHappy lol i did that 😂
This plan definitely works!!! I’m in my 3rd week and I just did my FIRST ever 2 kms running without walking!! will definitely continue following the plan🔥thank you!
I start this plan tomorrow going to try and incorporate it with my DDP yoga. I'm not a runner but want too be
Good luck! Let me know how it goes. Seeing as you’re flexible to start with I hope your muscles will be good at taking the stress of running. It’s a great start 👍🏻
@@ThisMessyHappy thank you I will do I wouldn't say flexible yet but all in time. Great video watched loads now
How is it so far?
Hey man, I was never a good runner past 1st grade and never thought I could ever run more than a half a mile without getting winded. I could run for a minute and then after 5 minutes It felt like breathing smoke and I was out and couldn't run for another 2-3 days. An hour ago I ran for 41 minutes straight, completing my first ever 5k. Heck, I felt like I could run more, but now I stop before I injure myself. I'm going for a 10k now and plan on running a half-marathon in April with my wife. I'm still in shock that I could go from 5 minutes to 41 minutes in 6 weeks. I just want to thank you for the program you made, I followed it exactly. I hope this can inspire others to give it a shot too!
I weigh nearly 205 lbs. Have shed near 6 pounds. I want to train myself for 5k marathon. Can I do it?
💯 no doubt in my mind
So, did you start this program... any progress?
Full of shit she just ate more pizzas watching videos
@Eric Cartman i have done it. It was totally a success! Thanks for this video. I am now 174lbs
@@Yourballix no! Aloo ka paratha!
Been walking 3km everyday for the past month, can't wait to try this out!
My American football coach told us to watch this due to coronavirus, I’ll update later. Looks like a pretty good plan.
You have a wonderful football coach! Where are you based?
@@ThisMessyHappy Memphis Tennessee. It's going really well and I'm running all the time now, I can definitely run a 5k if any were open now.
I'm half way through this. Man great program and thank you for putting this out.
Ah thanks so much! I’m glad it’s helping you and keep me updated. Let me know how it goes 👍🏻
5k done! Thank you so much. Fall in love with running! Will start the 10k plan this week.
💯💯💯
Does “Rest” mean complete rest ?
Or, “Rest from Running “ ?
Should i walk/cycle in the “Rest” days ?
Well it can mean both. I’d allow at least one complete rest day but you could cycle on others 👍🏻
Thanks...completed it today...weeks 4 and 5 upped the ante but manageable...thought I'd enjoy the 5km today a bit more. Oh well..onto the 10km
Ha ha thanks Ray. I’m glad you did it and good luck with the 10km plan. That’s great news. Let me know how it goes 👍🏻
I have tried this myself and failed everytime. With this plan i hope i will finally succeeed running a 5k.
I hope so too! Let me know how it goes 👍🏻
DONE !! Thank u so much, time to conquer 10k
Woop woop 🙌🏼 good luck and let me know how it goes 😊
What we do on Monday
Strength and conditioning
I’ve been wanting to run almost forever, today I decided to take an action finally! And i bump into this video and sign up for this challenge! I’ll write my journey when 6 weeks is done. See you then!
Please do! I’d love to hear how you get on and always ask for advice if you need. I’m always here 👍🏻😊
@@ThisMessyHappy I am just done with week 3. And this is the first time in my life I run continuously for 2 km. This is a huge deal for me! And I am too excited for the rest of program. I'll update you guys when I done with week 6. I just have one quick question is it better to run on empty stomach ? Thanks a lot !
Thanks for this!
I had a question: For the 1st day of running, after having warmed up for 5 mins, should we walk for another 3 mins and run for 1 min and repeat it 5 times or is it run for 1 min and then walk for 3 mins.
I would really appreciate if you helped me on this.
Hi Yash, yes that’s right. It’s plenty of walking to start with and we build in to the running. There’s no rush as you’re trying to build a relationship for life 😊🤟🏼
"too many people do too much too early and wind up injured" thats exactly what happened with me when i pushed my body for sub 35 mins 5k and end up injured for 2 months, now am at middle of my 3rd week, comfortably progressing forward. much thanks for the routine plan
31:10 5k ❤
I have been running since a month 4 - 5 times a week still CAnt run 5k
Have you been following this plan? Not everyone responds in the same way so I also made a 10 week 5k plan too 👍🏻
@@ThisMessyHappy OK I will follow that too, be my guide sir😍
Thanks bro we started today can’t wait for the finish
Good luck and let me know how it goes 😊👍🏻