How Much Can You Improve Your 5K Time in 30 Days?

[@photoboothz]

I'm afraid we're now too invested and will simply need a video about coaching Steve to sub-30. 😂

[@Xerrea]

Yes! Please make this happen!

[@taniadean8739]

I agree !! coach Steve !!

[@chantalszemenyei1682]

1000%

[@gazzydoesntknow]

Yes! Let’s go Steve!

[@SebastianTrii]

Yes !

[@carlhumanbcrab]

Thank you for including a runner whos time is over 30 minutes. Feel like almost everyone on youtube is doing sub 30 min 5ks which can feel a bit demotivating for slower runners (me)

[@LR11306]

Same!! The guy who just broke his PB with 33 mins is me!!

[@garymanders1273]

Nothing to stop you maximising on your ability..10 years ago i ran 5km in 33mins within a year i was down to 27mins when i was 50yrs old i ran sub 20mins..in my late 50's now still running 22-23 mins for 5km...take your time..increase your mileage gradually...fit in strength training if you can..be consistent and you will improve...best of luck

[@vweezie8811]

@@garymanders1273 33 down to sub 20, that is awesome brother, Nice Job 👍

[@carlhumanbcrab]

@@garymanders1273 definitly a goal for the future. Working on my first half marathon right now so pace is taking a back seat

[@carlhumanbcrab]

@@LR11306 great work!! Super happy for you

[@silvermandavid]

As they were all sitting there after their first run and Sarah was explaining that the cash prize goes to the one who improves the most, I could read all their minds..."damn, should've run slower."

[@waynecanning7471]

I think they were watching to see how exhausted they were though and that is why they chose these out off all the runners..

[@bramhouben1628]

The fact Dylan was able to cut his time to 18:14 in just four weeks is crazy. Definitely inspires me to get that sub 20 5k!

[@CoachKyleZ]

Same! Started running in April, did my first 5k at the end of April. Still have 6:47 to trim for the 19:59 time.

[@jordansnyder8001]

My biggest barrier was sub 20. It felt like it took forever. But once I broke it, the times just started to get lower and lower. It is also easier to stay consistent with it too. I just did a 6 month block of easy, low heart rate runs with no speed work(currently training for ultras). I did my first 5k race with no training leading into it a week ago and ran 18:28. You got this!!!

[@TM-721]

@@jordansnyder8001 how did you manage the break the sub 20 barrier? focussing on easy longer runs? Focussing on speedwork and intervals? A combination? I have problems breaking it so i'm interested in other people's training

[@jordansnyder8001]

@@TM-721 80/20 running. I stayed in mid zone 2, low zone 3 for 80% of the week. I would do speed work twice a week. 1 tempo long run, and the other mixed between repeats ranging from 400m up to mile repeats. I credit my increase in mileage to really pushing sub 20 and beyond. I was averaging 30 miles a week starting out, to when I finally broke sub 20 I was closer to 80 miles. As my weekly miles went up, the faster I got. I stay around 60-70 miles a week now and feel like i could run at a moderate effort and go sub 20.

[@kleitosaliagas5668]

​@@jordansnyder8001 That is all extremely impressive, but that kind of milage is just on another level and not anything I think I would ever be comfortable doing😂! Can I ask what your 5k time was when you were logging 30-40 miles per week?

[@raymart86]

Very impressive to see Dylan go from a 19:19 to 18:14. Well done by all the runners! This was encouraging to see as an older, slower runner myself.

[@jonasgrnbek7113]

So good that you did it in % and not in minutes. That is so well deserved!

[@defeqel6537]

Honestly, I almost think the % should be based on maximum achievable time (e.g. 13 min), ie. if you run 30 min, and then improve 2 min, then your improvement % is 2 / (30 - 13)

[@weaq84]

Can somebody explain why this is better? I'm struggling to see the difference!

[@jonasgrnbek7113]

@@weaq84 if you run a 15 minute 5k, 5% better time is so much effort. If you run 30 minute 5k it should be easily achievable in comparison 😊

[@GooRavenGaming]

@@weaq84At one point, you are going to reach your absolute limit and it will be very very very hard to improve. For example, if you can barely run a 15 minute 5k, (which is really fast) trying to improve might improve your time by like, 3 seconds. But, if you are a less experienced runner and run the 5k in let’s say an hour, you have a lot of potential and trying to improve might cut your time in half!

[@NathanJamesLarsen]

I appreciate that you did not just go off of straight "time off" cause it is WAY WAY easier to shave off minutes on a 30+ minute pace and a low level of fitness than to shave off a minute at a faster sub 20m pace. I was really wondering if you'd go off of a better metric - which you did! Cool vid!

[@TheManCadian]

Now that was inspirational. I love how you chose a lovely range of runners, and how everyone improved. Great work, and seeing regular folk achieve is perfect.

[@unknownartist12]

Massive effort from Dylan to run a 18:14! A time only in my dreams. Well done everyone.

[@Superman91742]

I went from a 19:27 5k to 17:40 5k in less than 3 weeks

[@hollie9265]

Congratulations to all these runners for smashing this challenge! It’s incredible to see for each and every one of them to get a PB. Biggest congrats to Dylan for his 18:14 winning time however, it’s a goal of mine to eventually run a sub-25 5k! 👏🏻👏🏻

[@Run_stevie]

This was an awesome experience!

[@Stevenc1984]

Excellent improvement over 30 days, keep it up and you'll certainly get that sub 30. Good luck!

[@JezzaN1]

Crushed it Steve, well done mate!

[@r_taeja]

Gooooddddd shit Steve! You are the fucking man! I absolutely loved your effort. I really hope you've been consistent with your running and have been having more and more fun ever since! :))

[@ashddd]

You're a legend Steve!! Amazing work!

[@ricochet_180]

Awesome Run Steve 👏🏻

[@ianssight2785]

Strange but I felt emotional watching the girls and guys complete the final challenge. So proud of each of them. Runners to the core

[@Smatho2]

Love how everyone has realistic goals from their own standard and not stretch too far because others were around. But fact Dylan still got the greatest % improvement is crazy with how quick he already is! 18:14 is amazing effort.

[@sopgor]

Dylan absolutely smashed it in 18:14! The most inspiring video I've seen in a while, really nice to see a training plan for such big improvements. Keep it up!

[@thejeffinvade]

Over a minute improvement on already fast, sub 20min finish is really impressive. Very well deserved win.

[@ChristyJacobs1111]

Love this! It’s so inspiring. Congrats to all the runners and to Dylan for running an incredible 18:14. 🎉🎉🎉

[@rogerrichards8048]

Well done to all the runners for completing the 4 week plan. A great improvement from all of them. I think Dylan will get down into the 17’s with continued structured training. 18.14 was his official time on the second run.

[@jackseymour4556]

Awesome. I have gone from 27.55 for a 5k down to 26.12 during my 10km Runna Plan. Love it. So brilliant.

[@Tildamathi]

THIS is the content we want! Thank youuuuu ❤(usually hate sponsored stuff like this, but this one was genuinely interesting and valuable!)

[@Tempmoves]

Dylan nailing a 18:14 is an brilliant achievement. But I am really pleased for Steve amazing effort and everyone who took part are inspirational for the effort they put

[@flashash555]

Dylan’s smashed it! 18:14! Well done to all of you guys for doing so well! Hopefully I’m going to be knocking some time off my 5km this year !

[@reinmansmith]

Really pleased to see you use a cross section of runners in this and including those of us in the ‘steadier’ running categories 👍

[@runningchannel]

More to come!

[@jackhuxley876]

18:14 is incredible! I'm just starting out running again after a long period off. 22:43 at Parkrun today. Lots of room to improve!

[@StephenAinsworth1]

nice to see the channel putting more relatable runners on

[@DrkNite83]

That was incredible. Applaud dylanz 1814 run but i loved stills little fist pump. Hope he stays motivated and continues to prove he can be a runner

[@cerroxu]

Smashed it Dylan!! 18:14 is a time I can only dream of, but a 5% improvement might just be on the cards!!

[@MarcNunn]

Looking back over my Parkrun times, I managed to improve over 2.5 minutes on the same course over a 3 week period, from 30:37 to 27:55. So just keep regular running and the times will just start dropping enormously.

[@NegativeAccelerate]

What did ypu do to train

[@anais6954]

Fantastic. It’s amazing what challenges like this can do to your running. Very inspiring. Congrats to Dylan for finishing in 18:14 🎉

[@LearningFast]

I really would like to see what they can do after another 30 days. No way the fast guy improves that much on his time again. I really want to see the tall guy break 30 minutes.

[@jameskewley3357]

Great to see a good cross section of runners and proof that anyone can improve. Dylan’s time of 18:14 is enviable. Steve’s improvement just as impressive.

[@Run_stevie]

👍

[@MuroFury]

Brilliant to see such a range of runners included in this and each improving! Congrats also to Dylan for pushing for the 18:14 5k!

[@same69410]

I can't imagine how fast 18:14 is. Congrats to Dylan and to all the other competitor. The fact that they're running is a win in itself.

[@DaveMcc]

Love this! Such great vibes with them all, and it's refreshing to see a variety in the runners! Big Up Steve!

[@jeannebeann]

Omg I love this idea!! Thank you!! I have my 5k in less then 2 months and I’m starting from border line no training so I want to see how well I can do! I want to bring my 40 min 5k PB down to 30 min 5k ! Thank you for all of your amazing videos and podcasts!! They’re helping me reach my goals every day🤍🤍🤍🤍

[@laneystain]

I was going to guess about 18:45 for Dylan, but 18:14 is absolutely incredible! Well done to everyone taking part! 👏🏻🎉

[@ilyre18]

Great project Runna & Running Channel! I’ve been using Runna since January, really enjoyed it so far. Congrats to Dylan on the new PB of 18:14 👏🏻 I was predicting he would definitely improve, a whole minute is a lot!!

[@hman2912]

Going out hard and trying to hang on has always been my strategy until recently. Works about quarter of the time . And when it does, it really does.

[@monikaczng]

Glad you took into consideration more than just overall time improved. Might we see a group of 30 + minutes runners do the same challenge? Might be relatable for many viewers ❤

[@luqmanhakim8110]

I LOVE THE HOST SO MUCH 😍 THE HAPPINESS IS CONTAGIOUS

[@alyatama]

Dylan made an enormous effort to complete the run in 18:14, a time that I could only imagine achieving. Congratulations to everyone involved!

[@rachelkettle8168]

Well done for everyone that toke part, you all did amazing, so inspirational and motivational see how hard everyone has worked

[@RBcuber]

Steve was very wise with his pacing strategy with not pushing himself from the start and conserved the energy for the whole distance. He did everything right to realize his body's potential. When he said after the finish "I'm 47", he looked for an excuse. Actually, you, Steve, are respected the way you are. Long journey starts from the first step. In our local area in Canada men in 55-59 are usually faster than men in 45-55. It will be truly interesting to see whether this video will spark Steve for further improvements so that he could share his experience with us, random runners :)

[@Run_stevie]

Thanks bud

[@jonathanpayne217]

Well done to everyone who completed the race. Fair play to Dylan knocking off over one minute of his time is impressive. 👍

[@Joshua-sd1cb]

Congratulations Dylan on 18:14! It shows what trusting the process looks like when you follow a great plan. I wish you many more PRs ❤️

[@LashanR]

Impressive Dylan managed to improve so much on an already ridiculously fast pace! Insane effort

[@mwroui20]

Achieving 18:14 time is just a mind blowing. What a great progression Dylan!

[@lean2281]

Lmfao

[@fragrantbloom]

As someone whose run time for five kilometres is one hour (just started) I'm excited!

[@alexb1084]

Super proud of these 5 beautiful strangers 👏🏻

[@lewisritchie]

18:14 for Dylan is an awesome time. I started running 2 and a half months ago. While still massively overweight ive lost 8kg and managed to run my first 10k. This channels been great for motivation.

[@sheepdog.6680]

Extremely inspirational video! Great watch, congrats to everyone especially Dylan’s time of 18:14. These videos keep me moving and improving! 👍

[@mdawg688]

Agree, we want a Steve's journey to Sub 30!! Congrats Dylan on 18:14

[@Henne667]

Great content, inspirational yet relatable! Congrats to all the runners involved! Finally got my own sub-20 5k this year, in the middle of a runna marathon training plan. Not quite in Dylan’s 18:14 range yet. But seeing the guys and gals’ improvements in the video, I might give runna’s 5k plan a go next 😊

[@tuneboyz5634]

lets go! Chintu Mintu :)

[@andrewmcalister3462]

1:10 "I'm so sorry the weather is so bad" she says from under dry cover. Yeah Sarah, we believe that you were only trying to keep the clipboard dry. 😉

[@hippyfriend]

I'd love to see more of these kind of videos ("how much can x person improve")

[@gautamnagvekar9934]

Yes. Me too. I want to how much can one improve in set time.

[@jackcarpenters3759]

@@gautamnagvekar9934 finish time is most strongly correlated with volume aka mileage per week in the last month.

[@JBR.1974]

i beat my 1/2 marathon PB by over 9 minutess at the weekend...was quite unexpected...got ma sub 1.29 which I was very happy with

[@chloerixson7867]

18.14 well done Dylan! Amazing video, love seeing a range of times being included!

[@Chrisblottphoto]

Such a good, friendly, accessible, positive, informative video.

[@Jacob-ib6mu]

Dylan running an 18:14 is amazing. Already running sub 20 and managing to be the most improved 🤯 Here’s to reaching sub 20 myself. You need to help Steve get that sub 30 though!!!

[@Run_stevie]

One day it will happen

[@martintheelf7228]

Great effort Dylon, 18.41 such an improvement!

[@ishthegooner8696]

18:14 on the coach’s stopwatch and 18:13 on Dylan’s - great vid and great effort by everyone!

[@robertfarris7375]

I see a lot of myself within these runners. Schedules change, life goes on, just keep running. 🏃

[@ben.farrar]

I’ve been using Runna for a few months now and getting faster every race! Highly recommend 😊

[@Benbenq99]

Wow Dylan insane! Well deserved win!

[@lc273]

Well done Dylan!! 18:14 is a mega 5k time. Really didn’t think it was possible to take off so much time from an already quick 5k time in only 4 weeks

[@growtocycle6992]

You can't...

[@vesta1000]

you can't

[@Kelly_Ben]

Congrats to everyone!! I'd love to see a followup with them all in another month or two!

[@colinsmith7967]

Great job for everyone putting in the effort to improve and especially for Dylan with an 18:14 final 5K!

[@zeitakulobusta]

Brilliant brilliant each and every one. That's hard commitment whatever your starting condition. Huge respect for the slower beginners too - Dylan smashed it but he had the mentality and lifestyle in place already. For some of the others tho that was a big step up to start. 🎉

[@jennamurphy9614]

A 30 minute 5k is also a dream of mine. Before the pandemic i was at 42 minutes. I'm starting to run again today and i'm hoping to land at 35 minutes by the end of may. 🤞

[@MrStevieBizzle]

Very impressive for Dylan to run an 18:14 considering the diminishing returns at sub 20 this is a massive achievement in 30 days!

[@tooders]

Very interesting video, all of them did a great effort of improving their times. Dylan might have won with his new time of 18:14 but they all deserve praise for their efforts.

[@BDamen1984]

Dylan's 18:14 just showed us how important the mental part of running is. Hung in there so well! 👏

[@MrDavidans1961]

Don't normally do a running plan, but this proves it does work ! Thank you for the great video !

[@runningchannel]

Thanks David. Let us know if you give Runna a try!

[@JimmysGarden]

Well done to all who took part, you all did really well, be proud. 👍👍

[@christinaclementson]

Ahhh I know Charlotte ❤ Great incentive to run faster 😅😅 Love that the challenge and the results were all in one video 👍👍 Great job everyone 🎉🎉

[@MountainJohn]

Ive been looking for a video like this for a while and finally this comes out! YESSS!

[@svetlanaokladnykh1933]

18:14 is a result I can only dream of, this is absolutely phenomenal and very well done to Dylan, great achievement!

[@stormistorm3889]

Congrats to Dylan for the 18.14, that's a huge improvement from 19.19! I'm currently stuck at 19.11, and now I know what is possible in just a month!

[@valerieprema9432]

love the suitcase of money Sarah! nice touch. that was a great vid for all us average runners!

[@Leclicq]

I loved this video! Thanks guys. Put a smile on my face

[@dr.karthikmohan5183]

Percentage improvement is what we should track instead of absolute minute improvements. 30 min -> 27 min is 10% improvement 20 min -> 18 min is 10% improvement As your pace improves, percentage improvement gives you less minutes improvement.

[@sarahraine568]

Fantastic effort by everyone and huge congrats to Dylan getting 18:14! 🎉

[@tysonb1460]

My wife and I watch this channel for motivation before, or sometimes during if forced on treadmills. Would love to be able to copy Tyler’s 18:14 5k time!

[@LBradz]

Great variety of paces. More of this please

[@F1.4the-moment]

Started running 2 weeks ago and did my first sub 30m yesterday just about at 29m 55s. First 5k was 32m 18sec.

[@Gernboes]

18:14 is amazing! But getting faster by almost 2 minutes as the slowest runner is also very impressive!

[@gabrielsebastian1459]

I wasn't specting such an improvement on Dylan! 18:45 would be my guess, with such a fast time on the first run! Loved that he went banking time and doing everything opposite to what we learn, crazy lad 🤣

[@markyoull17]

Brilliant video to get anyone motivated to run. Congratulations to you all for smashing it! However, knocking a minute off an already amazing time... Wow. Amazing effort by Dylan for 18:14 😮

[@alejandrofarina3921]

Congrats Dylan's 18'14", Great Job and inspiration. Massive improvement!

[@RPCMA]

Congratulations to all. And well done Dylan for running 18:14! 🎉

[@kilianhzh]

A huge part that gets overlooked often in tests like these is that people don’t only get fitter, they also get better at taking the test. Things like pacing, knowing what your limits actually are etc.

[@mickfanning93]

I started using Runna with the discount code from the podcast. In week three now and I'm impressed by the plans, they're a level of detail better than a lot of generic plans you see. Key feature for me is the pace tracking and coaching through headphones during runs. Very handy during tempo/interval runs

[@10GunzBlazin10]

I find running programs so interesting!! The lack of strength training is sub optimal. What I’ve kind of tested on myself?? Is running fewer days and getting more strength training days into my program. Stronger legs = stronger runner! If your musculature is strong enough to handle the speed you want to run at you’re still creating an advantage vs just running!

[@jamesh284]

Blimey 30 days and such a good improvement!!! Well done!!!

[@julietwistguernsey]

18:14 is an amazing time when Dylan was so quick in the first place! Great video and definitely going to look at Runna - I'd love to go sub-30.

[@OrianeMAITRE-wc8un]

Dylan's improvement is really impressive! 18:40 ! More than 5% quicker... And I'm stuck around 26min! Congrats mate 🥳

[@MJScott158]

23:02 to 21:50 in 36 days, measured across 2 park runs, 47m. You're right, it's a good feeling and very moreish :D

[@tomstuder5009]

Dylan getting that 18:14 is inspiring and impressive! For Dylan and all it is encouraging that big gains can happen in a short time.

[@alexseabright2110]

Top work, Dylan. 18:14. Well Done!

[@marcinbalcerzak6847]

The fact Dylan was able to cut his time to 18:14 // 18:13 in just four weeks is crazy. Definitely inspires me to get that sub 20 5k!

[@Brayden-c9o]

Ran my first 5k ever @23:50 a few weeks ago. Gave it my absolute all, took me over a week to recover. Found an 8 week training template from a youtuber and am going to report back here in 6 weeks after race day! Have no idea what is possible, but hoping for 21ish minutes.

[@runningchannel]

Let us know how you get on!