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

How much do you reckon you could improve your 5k time in 30 days? We teamed up with Runna and challenged 5 runners to do just this…plus whoever improves the most, wins £1000!
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↓↓ How much do you reckon you could improve your 5k time in 30 days? What other challenges would you like to see us do with Runna? Let us know in the comments! ↓↓
What’s in this video?
00:00 Intro
02:12 The challenge begins
02:40 Week 1
03:32 Week 2
04:25 Week 3
05:17 Week 4
06:53 The final 5km
09:42 Who will win?
MUSIC licensed by Artlist and Epidemic Sound:
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[@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!

[@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

[@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?

[@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..

[@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.

[@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.

[@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! :))

[@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

[@unknownartist12]

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

[@ChristyJacobs1111]

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

[@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!

[@Tildamathi]

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

[@rachelkettle8168]

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

[@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 ❤️

[@jonasgrnbek7113]

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

[@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! 👏🏻👏🏻

[@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.

[@DaveMcc]

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

[@jackseymour4556]

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

[@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 😊

[@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!

[@Badgertronix]

Great job! Big fan of Runna. I'm on week 5 of the half marathon plan and my running is starting to feel next level. Such a great tool

[@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!

[@anais6954]

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

[@williambunter3311]

So good to see you all enjoying yourselves and having a good laugh. It demonstrates that exercise can be fun!

[@luqmanhakim8110]

I LOVE THE HOST SO MUCH 😍 THE HAPPINESS IS CONTAGIOUS

[@sheepdog.6680]

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

[@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 !

[@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

[@Chrisblottphoto]

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

[@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!!

[@jtrenchard1974]

Great positivity! Lovely bunch of people. I would like to see the same runners after another 60 days of planned running! I think the younger runners may improve faster like in this, but also the unfit ones amy also have an edge..... very interesting :) Great show - TV quality - well done to the team!!!

[@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!

[@edsonrocks]

Congratulations all of you! Well done 😊

[@reieli87]

That was a great, everyone did awesome. Inspried to impove my own 5k, goes to show a good running plan can take you far 🏃‍♂️😊

[@jonathanpayne217]

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

[@pastel_bunny_sculpts3841]

I take longer than 30 minutes atm to run a 5k and I really want to shred that. Well done to everyone who participated in this, was a great watch!

[@richardtempest4837]

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

[@valerieprema9432]

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

[@Melissa-hq9mp]

This was cool to see - people’s real experiences in only 30 days ! It is encouraging. This was supposed to be my first week on my Runna plan…got 1 run and 1 strength workout in and came down with a cold 😂😭

[@Leclicq]

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

[@JimmysGarden]

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

[@LashanR]

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

[@Colly_Wobbles73]

Been working hard to get sub-30 - hoping this gets me over the line. Thanks for this! ✊🏻

[@StephenAinsworth1]

nice to see the channel putting more relatable runners on

[@LindsayBradley91]

Great variety of paces. More of this please

[@robertfarris7375]

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

[@thytor87]

Well done,big motivation to continue on my running journey♥️

[@cerroxu]

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

[@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 🎉🎉

[@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 ❤

[@hughesor21]

Amazing result Dylan! Absolute mega effort there. 18.14 for a 5k is unreal! Top bloke! 👌🏼

[@charlenematthews7506]

Incredible, definitely given me some motivation to get out there and get that sub 20min 5k. Congratulations to all the runners and Dylan for running an astonishing 18:14 🎉

[@alejandrofarina3921]

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

[@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.

[@Kelly_Ben]

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

[@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.

[@chloerixson7867]

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

[@jamesh284]

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

[@raincloud1427]

Proud of them. Congratulations to all runners🎉

[@laneystain]

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

[@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!

[@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!

[@alexb1084]

Super proud of these 5 beautiful strangers 👏🏻

[@martintheelf7228]

Great effort Dylon, 18.41 such an improvement!

[@MountainJohn]

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

[@yasaminsalamat]

That is so inspiring! Great job 🎉

[@RebsGuarina]

I can only dream of an 18:14 5K run. This inspires me to aim for it. Cheers for the video!

[@standolinski1885]

Awesome running Dylan! Everyone was brilliant!

[@GreaseAndGravel]

Wow, this was a brilliant experiment! Thanks for sharing it.

[@jessica60934]

Love this as a new runner!

[@thejeffinvade]

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

[@alfredenocejr7456]

Congratulations to everyone! As long as you enjoy the runs- all of you are winners in your own race!🎉❤ 👏

[@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.

[@Anamaria-fu7wz]

I just started to run with my work colleagues, i love this video is inspirational. I will show them too!

[@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

[@Benbenq99]

Wow Dylan insane! Well deserved win!

[@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 😮

[@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]

👍

[@xpotau]

Cudos to all of them regardless, very inspiring to hear each of their humble particular goals 👏👏👏

[@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🤍🤍🤍🤍

[@leightonevans870]

That’s a huge jump, well done Dylan! 😮 I’m still trying to break 25mins 🤷🏻🥴 Runna App looks good, nice to have the week planned for you 👌🏻

[@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...

[@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!

[@tonybowen455]

Great video. Congrats all!

[@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.

[@OrianeMAITRE-wc8un]

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

[@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.

[@potblack7951]

Very accurate advice..good video👍

[@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.

[@oscardanson7127]

love that you did this with percentages not time difference. 👍

[@mwroui20]

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

[@lean2281]

Lmfao

[@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 🤣

[@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.

[@chiaraberzi4118]

Dylan improvement was incredibile, but Thais showed: Runners never quit ! 💪💪💪🔥 good job to all !

[@tesla-spectre]

I think it really depends what you are aiming for. I trained for half marathon and goal was to manage 6min/km throughout the 21km - I am 58, and I did not run that long ever before, actually never more than 5k. So I started with short 3 and 5k runs trying to stay constantly around 6min/km. When that worked, I split the task... 2x 10k trying to manage all individual km at 6min roughly and 2-3 times 3-5k runs at higher speeds - whatever worked - to increase muscle ability. Then up to 15k and keping the short distance routine. I hit a ceiling for myself at around 4.5-5min per km on 3-5k but managed to incrase the distance to in the end 21k at 6min/km. Not great, I know but I simply managed to get the goal I set myself. I find 6min/km a nice speed for relaxing short runs. And longer is anyway not great for my knees. I focus more on weight training now to increase muscle mass, especially in glutes, quadris etc, and do cardio on the side. My hips, knees and all joints thank me for that 😂

[@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.

[@ziozioify]

Congrats Dylan on your 5km. 18 minutes 14 seconds is a great time

[@johnmiller5630]

Just goes to show what a plan and executing it diligently can do. Well done …. all winners 👏🏻

[@pauldavidson9120]

WOW amazing. Well done everyone smashing it.