THIS Is What a Sub 20 Minute 5k Looks Like
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- Опубликовано: 3 июл 2024
- Ever wondered what a sub 20 minute 5k should look/feel like? Or not sure how to pace the perfect race? Well Andy is here to help!
Watch as he talks you through how to run a sub 20 minute 5k, but don’t worry there are tips in here to help you get any 5k target goal.
↓↓ What is your current 5k goal? Let us know in the comments! ↓↓
What’s in this video?
00:00 The 5km begins
01:04 Pacing
02:14 Breathing
04:09 Form
06:20 Heart rate
10:35 Focus
13:18 Visualise your training
MUSIC licensed by Artlist and Epidemic Sound:
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Did my first 20 minute 5K yesterday. On a road bike.
😂
Damn man😂 i was about to congratulate you, i run 25min 5k and i know how hard it is.
lool
Shouldn’t that be sub 10 minute 🙄
Oh no 💀
This is my 'dream' pace, and you're running it while having a nice chat along the way. Well done Andy.
He makes it look so easy 😮. Very inspiring 💪
Not difculet in one year only I start run from 35 minutes To Sud 20
I work hard in up hills and run with Havy jacket 10 killo also long run
With gym
@@SASA-ko6ps When you start running your performance increases quite quickly, then you will begin to level out. That's when the the real hard work starts. More effort for small gains.
@Orange Goblin I get better speed when I go to gym also run hills in termedal machine I run 6 days aweek I get better and better..
It's faster than my 1K pace...
Just did my first ever 5k under 30 minutes (PB 29:58 😊) yesterday and this motivated me to go push myself even further
Well done Sir, that barrier is a big deal, hope you got a massive good feel from taking that barrier down.
@@andrewcarey2582 It felt better than my half marathon PB two weeks ago 😅
@@valeriepoulin4297 That’s interesting! I used to run a 5k in 24 minutes without any training when I was in my early 20s. Then I stopped running for a long time. Now in my early 30s I just jogged a 5k in 29:58 two weeks ago like you just did and looking forward to getting back to sub 25 minutes for the 5k like the good ol days. What’s your ultimate goal? How long have you been jogging and how many miles a week?
@@gustavogo2915 I don’t have an ultimate goal. I train to better myself everyday ☺️ I started running in the summer 2020 and completed my first 5k in 43 minutes. Since then, I’ve ramped up the mileage and training, lost 45 pounds and ran two half marathons. I usually run around 30k a week and strength train twice a week. Other days are mostly cross training (cycling, skating, swimming, hiking). In the future, I want to complete a marathon.
Try doing this in South East Asia where average temperature is 35c then I'd be impressed.
3.35 min/km he's running at the start but advises mekons like us not to "start off too fast". BEAST!
It's motivational but also a bit overwhelming 😅😅
He's running that first 1k at almost the same pace as my stride pace 🥲
This is my 300 m sprnt after main 5k and 3minutes brake. For me it is insane.
Noob here. Why is pace measured as 3.5min/Km? Time over Speed? Aren't we used to saying 17.14KM per hour? That's a beast speed for me.
@@PVSajan it is easier to calculate with by the fact that its a pace and not a speed (so time/distance and not distance/time like kmh)
You easily know that if you run 500m in 1'45", that is a pace of 3:30/km, whereas if you want to know in kmh you need to a more steps like 60'/1'45" ≈ 34, 34x500=17.
And it works the other way, lets say i want to run a 5k at 3'40", what time will i aim for ? easy 3'40"x5 = 18'20" not so straightforward when saying i'd like to run 5k at 16kmh.
And its in mins not hours because that's the scale of time best associated to a km for a runner. For a turtle you could say 1h/km 😆.
You look so casual and relaxed at this pace, almost like you're gliding. Whenever I try running
It probably has to do a lot with a persons height. Short legs have to move more for the same pace.
@@Stuffinathor height? Not really, some elite runners are rather short :)
The most important factors I guess are weight, legs stength and heart stamina. Of course there are others like genetics, body posture or even shoes. But the first three are far more important I guess.
@@StuffinathorI'm 6'8 and this is not true at all. Carrying a larger frame adds to the difficulty and does not make it easier. Most marathon/long distance runner professionals are shorter than average. Smaller frames, lighter bodies, all helps streamline them to faster paces.
just perspective. film yourself running 4km/pace and you will look like you aren't going that fast. the only running we ever see filmed is fast running so seeing 4km/pace looks slow. but feels fast.
@@greg4506you still cant deny that 1 normal comfortable stride of a taller a person is longer than a shorter person. Im short and i ran with tall people before. So height is an advantage.
I’ve picked up running about a month ago now. Couldn’t run more than 1k at the beginning without almost throwing up every time, but last Saturday I ran a 29:14 5k and still ran some more after I’d calmed down. I’m blind, and so I run with a buddy and he’s currently in Germany so it’s the treadmill for now, but I am gonna incorporate your advice into my next run. Also quit smoking yesterday so that helps too. Will edit this comment and let you know how things go.
Today, by sheer coincidence, I just did a "Sprint" Garmin daily suggested workout where the target pace for 10 seconds was 3:40/km , which is basically the pace that you casually (as you kept talking) maintained for nearly 19 minutes. Videos like this are both (mostly) motivating and slightly depressing at the same time!
Now imagine Kipchoge runs close to 2:50/km for 42 kilometers...
@@pawezawisza7436 I know. I was thinking about this when I noticed that my top speed (which I must have held only for a second or so) was 2:48/km.
Don't get depressed, he is world class, most of us are not, if I raced my self from 48 years ago I'd get embarrassed, but my 16 year old self would be impressed that I'm still getting at it! Keep moving!
@@Regnisab very well said, keep it up!
@@pawezawisza7436 he is a pro black guy 55kg of weight, that's why he cant be in top 1000 in thriatlon
I can't believe that cow flipped me off at 1:47 fuming
I'm always amazed at how effortless faster runners blow by me when I was racing 5Ks, and 10Ks. You made that 18:36 seem so easy chatting the whole time. Unreal!🔥🥇
Completed my first sub-20 ParkRun on Saturday at Holyrood. Didn’t expect it but things just fell in to place and felt amazing as I went round. Delighted
Huge congratulation 🎉
Well done! I'm almost there.....20:09
Impressive given the big old hill!
Many congratulations! Fantastic achievement 👏
Wow holyrood parkrun is a really tough route so a sub 20 there is fantastic, well done!
Andy you make it look so easy! Impressive pace and heart rate considering you were talking too!
it's also interesting that his HR progresses exactly as mine does when I do a fast 5k. Of course, my "fast" is not at all like his. But I was always wondering if my heart behavior was normal. This is reassuring.
The heart rate, age and pace don't match up. 5K pace is right near lactate threshold. It should be in the 160s or 170s. Probably just optical wrist HR doing its own thing. You can also see it climb really slow at the start, which makes 0 sense.
@@shimona500 unless the video is a total lie, I don't think this guy's 5k pace is merely 20 mins. It's probably much faster.
@@acasualviewer5861 The guy is a 3:49 miler, he ran a 13:20 5k at his best. I appreciate he's retired now, but still.
@@shimona500maybe max is 150 😂
Took this advice this morning and got my 19:57 at parkrun this morning 3 second PB sub 20 big shout out to Andy!
When you got your PB of 20:00 you must have been so annoyed.
This is the most practical and useful running video I have ever seen - thanks for posting. I'm turning 56 in a week and have a 21:05 as my best 5k time to date. I have just started a structured run block and am working on strength in the gym 2x per week. Hopefully I can get under 20 minutes before age catches up with me!
👏🏿👏🏿👏🏿
congrats! Amazing time already!
Awesome man. I am 18 and aiming for a 22 min 5k right now. You are already one step ahead of me, props
you're a beast
Superb! Isn't this quite breaching the max heart rate? Aren't the max benefits available in the Zone 2?
The frontal view makes the tempo look so slow! But, it is impressive that you can talk so smoothly at that pace. When I did a sub 20 5k, I remember how painful it was after 3k and that the last 200 meters were pure torture.
He runs it at a pace I could never achieve but makes it look like my running pace! How does he make look so easy!??!
Extreme fitness
Longer legs and stride
@@Ruffnreddyrunner this is where I say I’m 6 ‘5” 🤣
Training.
@@feel.the.need. need to be mentally right
My heart rate goes to 150+ bpm after like thirty seconds of running at any pace even close to this. Even when I'm at my fittest!! Granted I do have asthma which I have to push through and that certainly adds to my heart rate, but needless to say Andy is so impressive not only being able to run this fast for an extended time with his heart rate in this zone, but also talk coherently while doing it!
Try to include slow runs into your schedule
@@minutemotivation.Can you tell me the benefits of slow running pls?
@@FollowNRBHendurance most likely
@@FollowNRBH Doing more of your runs at a slower pace is helpful for many reasons. Firstly - You recover quicker the next day to either hit the gym or do more cardio. Secondly - There's less chance of injury. Thirdly - You aren't depleting all your energy stores. Finally - Most importantly, you're building your aerobic base. So if you can run easier at a slow pace (imagine that 9min per mile) then when you are running very fast at 7min per mile, how you feel (e.g. the pain and stress) it's relative. By running slower more often, you are normalising running, in general, but your 'slow' pace becomes even slower, so that your fastest pace is easier to maintain. It's also good for progression runs and when you are trying for negative splits. If you wanted to run a steady 1st mile in a 5km, you'll have way more in the tank for the rest of the race.
Add Zone 2 training
Andy you're such a GOAT, at 3:30/km and you're having a breezy conversation is surely an advanced fitness level, we need a video on this please because I struggle to lower my heart rate below 170 even while giving a 6-7 effort
I'm not near a sub-20 yet, but I am progressing every week. When I started I was running 6:00/km at a 180 heart rate, and now half a year later my normal pace is 5:30/km at 160 heart rate.
And I could only last 3-5km compared to the easy 10km now 😊. Just gotta keep on going.
and be injury free.
I’m averaging 5:40 and 175bpm. How the heck can I improve?? This guy makes my run look like a walk. I don’t understand how to improve. Does it really take years of consistency to get to those lower numbers?
@@dennisritchie606 depends on how much effort you want to put in, just check out some 5k running routines. in the beginning you're gonna make pretty big improvements quite quickly in my experience by doing 1 long run + 1-2 interval / threashhold / easy runs a week, so 2-3 runs a week
You can make it. 2 years ago i had the same pace, and now im at 4:40!
@@dennisritchie606 mileage. If you run more you progress faster..
Fantastic video full of precious and most authentic advices! Cheers Andy!!
I love this. Actually running the whole thing with you! Thanks for explaining how you are feeling and yeah I watched every second and can't wait to apply it. Thank you.
This is really great content. I have a 5k time trial coming up and the tips here are super helpful as is really observing the physical effort, breath and HR.
Big thank you for this, Andy. I’ve been chasing a sub 20 for four years and finally bagged it at a race last night. Watching this was a massive help and I’m super excited to see where I can get to now! 🎉
This is the dream. So smooth and controlled, you make it look so effortlessly ❤
This is brilliant. Cheers Andy!
Just ran my very first 5k this past weekend with time of 27:18. I will try these tips to better my time on next one.
Running my first 10K race tomorrow! This is incredibly helpful :)
Big thank you for this, Andy. I’ve been chasing a sub 20 for four years and finally bagged it at a race last night. Watching this was a massive help and I’m super excited to see where I can get to now!
Thank you so much for these videos. Your production and casual style is lovely to watch. New to running here and this video has helped so much!
That is an excellent "tutorial" on how to progress oneself through the 5K. Practical, relevant, meaningful and relatable, thank you. Not just the typical statement you can see on the internet of you need to do 4 mins per km to achieve sub 20... You make it look so so easy 😃
Glad you enjoyed it Keith! Would you like to see more of this kind of content?
@@runningchannel Most definitely...
You often hear about build your 1 mile speed to be able to endure over longer distances at a quicker speed - be interesting how one would deal with a quick mile.
A 10k like above would be great too but wouldn't expect it of you. 🙂
The 1 mile would be good though.
I really find this video to be helpful.
Long runs doesn’t scares me. But the speed does. Of some reason I panic when it gets hard even when I know that I have more to give. It’s really interesting how Andy deal with pacing and the mental part and when and how to push.
A sub-20 5k is my target for this year, so this is an amazing video to take in and learn from, thanks Andy
Andy that was a great video and thank you so much Sarah for videoing it, I have learned so much from it. Partly that we don’t have to look like those current day track stars with their high kicking style. You ran in such a relatable fashion Andy, looking nice and steady, not rushed and going all out. 😊. Your tips you were relaying to us as you ran couldn’t have been better! I should imagine it was unscripted and just flowed naturally, that’s exactly what the average runner wants to hear and LEARN by. Honestly the best video in a very long time, so unique. Top marks for whoever came up with this idea. 😊
Really enjoyed this video. Love the live commentary.
I broke through the 22minute barrier for 5k a couple of weeks ago, having only broken 25minutes six months ago.
Hopefully I get to 20minutes one day.
using your arms to generate the new increased pace in the last 400m is a genuine insight!
wow this was amazing brother! talking while doing this pace is unreal... congratz!!
That was inspiring! Thank you Andy 👍
I once thought sub-20 was an unachievable dream, but i broke it with 19:44 at a local race last year. I recently knocked a bit more off that to 19:26 and that original race is coming up again in a few weeks time, and I'm hoping I can squeeze a bit more out of my legs! This is a great video as I understand a lot of what you're feeling and saying, I hope to implement some of it!
Oh, btw, I PBed again at my original sub-20 race. My time this year: 18:59! 👊
Well done!!
congrats on your multiple sub-Zucks!
My 5km PB has been at a 22:23 for some time and I've recently started working towards getting under 22mins. Thanks for the tips.
Brilliant, I loved that. I will certainly be watching again as a reminder.
Nice vid. Love the backgrounds, the gracefulness, and the fact just by watching it I am internalizing the correct techniques. Go man.
I have a 5K coming up in like 7 weeks. If I manage that in under 30 minutes that will be a personal best. I am in absolute awe of seeing you run so fast yet looking like it is an easy jog. So impressed!
Just enjoy your race. Running fast really got no benefits
@@HaswellCore beating your pb though. I get a buzz from that! Lol
I signed up to my first 5k in October. This content is so, SO good. It will be so helpful for me. Thank you so much for sharing this!
This video is the dream!!! Well well done! I love all the features and what yall have done. Would love more like this with different paces and mileage. Looking to work towards a 30 minute 5k would love to see what that looks and feels like and company along the way haha
When I attempted this this morning (I did the whole Victoria Park instead of laps), I managed to do it in 21'39" - got stitches in the last 500m and almost had to stop, and your final heartrate was my average 😂 Hit 170+ after 80 seconds and by the last 1km I was at my max heartrate of 193. I definitely started out too fast at 3'53" and only managed to hold onto the pace for 2km before I started to lose it, will definitely be taking all your tips on board for the next attempt!
I've been running cross country since middle school and recently made varsity on my team. I had made a 19:52 time to this during my last race before my last and struggled immensely. But after watching this and training HARD. I got down to 19 minutes and 15 seconds on the hilliest course anyone had yet been to. Today I decided to run a 10k and did it in 40:30. I feel like I can do anything right now and can't stop. Thanks for motivating me!!!
This is so incredibly helpful! I’m trying to run a 5k for the first time and can barley run 3 minutes. But seeing your heart rate and hearing you talk through things to remember while running has helped me feel normal. Although your way faster than me, your pushing yourself and pushing yourself is hard for everyone. Even if my push is slower. Anyways thank you so much for making this ❤
Thanks for this, it's got me fired up! I was on the cusp of a sub 20 3 years ago and am trying to get back there. This was very motivational and had some useful tips 💪
i've never specifically trained for a fast 5k (my PB is 25.20) so i can't imagine what it feels like to run at 3.45/km pace for an extended period of time. thank you for showing this!
Andy is such a beautiful runner!
If that's your top pace then it feels like you're all over the place and burning up. I ran under 18 mins 100+ times. You just feel slow strangely. Horrible. It's still not that quick. I was doing 13km runs every day for a while and burning them - usually 14.5-15km/h and that was quite cool but so what it's the luck of nature that's all.
You just ran in almost half the time it takes me 😮 Congrats man! I have only been running a few months and these tips should help me break sub 30 💪 Thanks for all ya'll do!
I suggest running 10k for a while, your 5k time will go down.
@@acasualviewer5861 I would have to agree! I have been training for a local 10k, and according to my Garmin, my 5k times are dropping. Just ran my fastest mile in 20 years so not too shabby 💪Thanks for the tip!
If you're running 10ks and you notice your 5k's are speeding up, it's probably because you're running those 10k's at a slower pace and building up the capillaries in your lungs building fitness. Good work, keep at it!
Thank y’all for the tip, ima start doing that now :)
I did a couch to 5K plan the past couple of months and ran my first race on Thanksgiving. It was a four mile race so about 6.44K. I finished in just under 51 minutes and had been discouraged during my session last Sunday because of how long it seemed to take me to get to 5K (turns out my wrist tracker is just not reliable for tracking distance. I must have actually gone more than 5K Sunday).
I get a runny nose when I run outside so I do have to slow down/walk to blow my nose multiple times. During my race, as with much of my running workouts, I do a run/walk combo.
Love the commentary, some really good insights in terms of what you should be thinking of when it starts to really hurt.. great video, surprisingly easy and enjoyable to watch.
Thanks so much for this video! The mindset keys and pointers at each km are endlessly valuable to new runners like myself.
respect to the cameraman running it backwards
We used a bike don'r worry haha
My problem is after 2 minutes my heart rate is 180
I’m at 180 from 2km onwards, just have a fast heart rate 🤷🏻♂️
My PB for 5km is currently 25:46
My average heart rate in my first half marathon was 177bpm and I did it in 1 hour 57 minutes. Some people have higher heart rates. My 5k average is 190+
I average 200+ for 5k at 18
I use my auxiliary heart as soon as the primary goes over 180bpm. That way can let it cool off and come back later.
@@dimitar297 genius
Its really amazing how u be able to talk comfortably on that pace
It was nice to your heart rate and pace. ❤ great video. Thank you so much.
One necessary step to do that missing at the start - get super-fit beforehand. 😉 Neatest part was the slowness of the heart rate rise at the start, despite being at target pace.
I ran a 19:40 for the first time two weeks ago at 43 and watching him run is mind-blowing. It looked more like a 5:30 pace, he looks so efficient running. Respect.
He’s tall so his stride is long
Brilliant, well done Andy, and so helpful.
Nice one! I really like the "this is my opportunity" mindset. Never thought about it like that. Will try it next time!
As someone who's been stuck at 20:25 for a while, this was very interesting to me. I'd love to have cadence shown on screen alongside pace/hr, as I couldn't tell where the extra speed was coming from. You didn't look like you were turning the legs over *that* fast, but neither did you seem to be bounding along. Mainly it just looked really easy!
He has such smooth form. It didn't look faster than any other runner out there, except he kept leaving them in the dust.
He seems fairly tall
The good runners seem to make it look easy, good form and extremely fit
I do believe Andy is still the world ParkRun record holder, at 13:48 or something ludicrous 😂🙌
Correct he is
Andy just trolling Parkrunners worldwide for the past decade 😆
Yes. I thought he was a random dude running a 20 min 5k, like wow big deal alot of us did that when we were in our early 20s. Then i realize oh this guy is almost 7 minutes faster i almost was like who is this guy, then remembered his older videos.
Since this comment he is now the former park run world record holder 😂
Still held the record for 11 or so years though. Absolutely amazing athlete!
@@ethanl.1699 and without the benefit of super shoes
Brilliant idea to produce this real world demo. Grateful!
Great job. I liked to see each one of you do your own 5km and talk us through it.
My heart rate would be at 170 after 500m. Well done Andy.
When I started out running I never ran over 2 miles, and it was always above a 10min/mil. I decided to do a marathon and stuck hardcore to my training schedule.
My marathon time ended up being 3:47:46, and I still had the running bug. So I started doing 5Ks and kept placing in the top 10 finishers. It just became very natural to just run faster than a 7min/mile for 5K distances or less
Thanks for sharing this with us all!!!
Well done, Andy!! 👊🏻🙌🏻👍🏻🏃♂️
Really like this style of video run along, not sure you needed to overlay the 2 angles, one or the other would work nicely
Excellent video Andy - the advice is great and will def help people improve their 5k PBs - that 4th KM is always the pain cave - Similar to the 7th and 8th in a 10k....deep in the cave and not close enough to home to feel safe yet :)
The relaxing of the shoulders, lifting the knees and focusing on the breathing was key to getting through that 4th Km at pace for me.
what a great video, thanks Andy!
What a super cool video. Wish there was more content like this on the net.
Andy a quiet afternoon jog, versus me coughing up a lung trying for a Parkrun PB 🤪
I usually do my 5k in 30 mins, but this video has motivated me to push harder. Thanks for it 👍
Thanks, Great work Andy!
Wow - you make it look so easy! Really enjoyed this...
This was a great video and well timed too; 3 weeks left until I return to where I ran my very first timed race. It was a local 5k after finishing a couch-to-5k course and I did a 27:59 and I'm coming back 1 year later to try and go sub-20. Very nervous but very excited!
Good luck, it’s a big milestone 🤞
How did your do?
@@Humiliated1234 thank you for asking! The chip time came in at 20:33. Not what I wanted but I’m still happy overall with my year of progress 😀 finished 105th last year and 14th this year 👍
@@Chunkyfunk01 holy fuck dude you went from 27:59 to almost under 20:00?
Then you went from 105th place to 14th dude are you tfucjimg kidding me? If you didn’t celebrate that in any way I will be very angry with you please tell me you celebrated in any way?
I ran a sub 20 minute 5k. Maybe more than once but i still feel it’s one of my proudest running achievements along with my PB mile of 5:44. Setting realistic goals is critical as you work towards PBs instead of just setting ones that are well out of reach at the start.
It's an amazing achievement Thomas!
Thanks for the incredible tips - and motivational example. I'm writing your tips down and using them for my next run!
Best running video ever. Well done and thanks 😊
3:30 pace feels SO good... the wind, the stretch in the legs. It feels like actual running as opposed to jogging. I can only hold it for 400m for now, hopefully I can get it to 5km one day. This is great material for visualization!
I get this nice feeling too but for like 4:30. 4:00 almost feels like a sprint already and I can barely hold 3:30 for a few meters 😂
I've been running for 2 months I wonder if I'll ever be able to reach these paces on a 5k or 10k
35 years ago I run 10k 32 minute. Today I'm happy with 50 minute, but I'm near 70 y.o.
Sarah’s ASMR is one of my All time favorites!!!!! I watch it before falling asleep sometimes 😂
Lovely idea, well planned and executed. Very useful. Thanks so much
You make it look so easy. Tried to follow your pace on treadmill, nearly died. 😂
btw weather looks so lovely there. I’m in Melbourne, Australia. We are heading into winter 🥶💗
Haha have you got any goals coming up Amelia? We've got some very overdue sun in the UK at the moment
My pb is around your 18:36 run here, but no way could I talk during it, props to you Andy 👏
Yoo I am 14 and just started training for track and running bout a month and a half ago. I can run a 22:39 5k. You think sub 20 is possible in a 6 months?
@asc2276 I would say so, if you put the training in I see no reason why a sub 20 wouldn't be possible. Need any training tips?
@@theo1611 yes please! Is running on concrete bad by the way? Heard it can cause arthritis and joint problems when you get a lot older
Very inspiring. I'm looking forward to my next parkrun. ❤
I can only dream of running this pace!! Once day ☺️
Thanks for posting this kind of video, very much appreciated.
new runner here, on 6 mins/k my heartrate is at 180bpm during 5k run on tropical climate. Your pace and HR is very impressive
I have definately pushed myself to the max in my 22:07 5k pb. I averaged 177 HR and maxed at 182 for the last 2 km.
Thanks for putting yourself out there Andy, it's so helpful to have that level of honesty from elite runners. You worked hard and taught us so much about strategy, technique and mindset.
So glad you achieved your goal.
More videos with you now please!!!
Really glad you found it helpful Alison! What other distances would you like to see?
@@runningchannel thanks. 1 mile would be great 👍
A nice insight into running. Well done on the run and video. You make it look so so easy but it shows you train a lot. Thank you
I ran sub 20 for a 5K for the first time ever on Friday evening I’m the Christleton 5k. It was a packed field and chasing all the fast people really helped. 19:40 to be exact. My son who is 11 ran a 17:22
Congrats to you both, impressive times 🎉
Your son's got real talent. That's amazing for his age!
@@arkamukhopadhyay9111 thank you
My 5k pb is 16:54 which I got a month ago. I usually run low 19 minutes at parkrun on the weekends and that's pushing my three year old in the pram. That's my secret to getting faster, if you run with a pram then when you run without one you'll be so much faster.
Time for sub 15
Pushing your kid at 10 mph in a pram!? 😂 Gonna be a speed Daemon when they grow up.
13:41 😂 I just saw it
@@kye3k1 That's the plan
You run low 19s with a pram, really?
this is crazy! I can't imagine doing that, and his doing it talking, like it's nothing, you've got yourself a new fan!
Such an incredibly helpful video. Thank you
You're making my target 5km time look too easy 😅
Andy says the same thing about people who can run long distances!
@@runningchannel I could do with an Olympian pacer though 👀
Just did a 5km parkrun after training for a little bit. just managed to break 30 mins for the first time and can consistently run a 32 minute 5k. Looking to build a training plan to push onto 10k
Brilliant! Well done Lewis! 💪
This was awesome. You made it look easy. Thanks for sharing.
Fantastic !!! Very interesting insight into how you pace it and what goes on in your head ! 😅
Camera man ran faster. 😅
BACKWARDS
buddy 🤣
He's biking