How Much Faster Can You Get In 8 Weeks?

[@shmittty89]

Sarahs speed has improved so much since her first videos on the channel. Good to know their programs work on average beginners

[@allisonscanlan4144]

Yeah I mean I even thought she was pretty fast at first since I think she had a 23 min 5k but she was called the average runner 😅

[@krobinson.artchannel]

@@allisonscanlan4144 23 minutes is more than average in my mind! I was so proud when I got under 30 minutes 😅

[@mahbubhossainsamm]

So true, I am highly inspired by her.

[@cliodhnamalone7493]

true

[@Stephen-N]

​@allisonscanlan4144 I know this is 2 years old but the average 5k for a female on strava is 37mins 👀

[@zinniamofo]

So impressed with your current 5k times. I did my first park run this weekend and did 5k in 33 mins 🤦🏼‍♀️

[@PLefevre95]

It takes me 45-49minutes🤔

[@nedludd3641]

33 mins for a 1st ParkRun ain't bad at all - well done

[@philsmithson6919]

hey well done you! Been running for a while and my times have pretty much plateaued, but I ENJOY IT (most of the time)

[@tadejdanev5030]

what is 5k? 5 miles aka 8km?

[@nedludd3641]

@@tadejdanev5030 - No, 5 kilometres

[@kirstymoult5141]

Team Sarah! seeing her improvement after saying her first 5k was around the 45min mark gives me so much hope and motivation that I’ll get to her level one day 🏃‍♀️

[@YvonneKD1]

Agreed. As that was my time in my first parkrun 3 weeks ago!

[@tadejdanev5030]

I am worse around 50min

[@kruidenanto8452]

@@tadejdanev5030 that's not worse, you just run your speed. Like me. We have kinda the same times. I always say "i run for the fun". I love the improvement of my health now I run. I started 2 years ago from zero. Trainings went up and down ánd all payed out. My body feels (and shows) very nice and capable now.

[@tadejdanev5030]

@@kruidenanto8452 so true.

[@goodyeoman4534]

Absolutely. I did 26 mins for my first Parkrun but am down to 20:58 after about 12 weeks of sporadic training.

[@lauriem8159]

Team Alice and Sarah! 🏃‍♀️🏃‍♀️ I’ve just finished c25k! I couldn’t fathom running 5k in 22 mins!!! 😅 you both are awesome already! Can’t wait to see your journey over the next weeks!

[@runningchannel]

Thanks Laurie! What's your favourite distance to run? 😊

[@danf8047]

Don't worry I finished it last october running 35min before I got injured but as you run and train your legs you'll see how you can run faster.

[@lauriem8159]

@@runningchannel well, since I’m such a newbie 5k is about it for me 😂 I’m currently working towards 10k! This channel has been a massive help and source of motivation for me! 😊

[@candace3358]

I'm getting back into running after a 5 year lapse and videos like this are such great motivation! Thank you both for trying this challenge and letting us all see! My guess is that you will both improve a LOT by the end and that your times will be within 15-20 seconds of each other. Best of luck!

[@kevinbernert376]

Great 5K times! I can't wait to get down from 24min to 22min in the 5K this year. My ultimate goal is a sub20. Loooong way to go, but I've got patience :) Good luck improving your times over the next 8 weeks Sarah and Alice!

[@kentcyclist]

I'd like to get to sub 25

[@BigStevo1]

Have you got sub 20 yet?

[@timbrennan6766]

Nice work! I've tried that "B" skip myself and it's tough to get right...not that I've gotten it right yet😂 Excited to see how the next 8 weeks go!

[@runningchannel]

It's all about the practice 😂

[@TheDancechick801]

So excited for you both! Your times for your current 5Ks are so impressive!

[@davidhunt6508]

I think sub 20 is achievable.

[@TomTheOriginal]

Team Sarah all the way, looking forward to seeing how both runners improve their 5K time

[@Motherrrrunner]

Ooh so close!! I can’t pick 🙈 good luck to you both 🙌

[@nopahrefa4466]

I dunno, Alice's strides are a thing of beauty, but we all know Sarah's tenacious. But mostly, I'm team Doing The Work. :) I'm coming back from a cascade of injuries myself, so right now my improvement goal is to just run 5k at all, nevermind the time. And I think using a consistent training programme is helpful in all cases.

[@runningchannel]

Good luck with your recovery, we’re sure you’ll be back to 5k in no time 💪

[@paxundpeace9970]

Yeah very good, but a bit of an overstride as you can see in the slow mo when sprinting at 11:20 ...

[@marnieCN]

Great challenge looking forward to see how you both progress! My 1st ever 5k I ran was 45mins or so...my times became 33/34mins and I just hoped I'd break 30minutes but pre lockdown I achieved 25minutes and now I'm averaging 23mins.....looking forward to tips and training ideas! Team Sarah

[@martindanielcaillahuaargue854]

This is so great. Training is very important. I've been training for the passt 5 months and now my PB for 5K ist 23'07". In the very begining my pace was around 30 minutos/5k. Good vibes for you Girls! :)

[@mareenicola3710]

Can’t pick a team, I think both of you will improve! Looking good Sarah but Alice has a super effortless looking running form. 😎

[@Sabre29]

Im 5 feet 6 inches and weighed 97 kgs. Started my fat yo fit journey in Feb 23. Ive done 2 10ks this month at 63 and 65 mins each and Im down to 78kgs. Im now able to run my 5k at 29.41 mins. Feeling awesome. Praise the Lord

[@michaelj.mccall6530]

Great work!!! Idk what a kg is (because I live in a free nation). ;p But great work!!

[@katrnaa]

Good luck Alice and Sarah! :D I'm feeling very inspired to improve my running as well. For now I can barely run 3km. If Im able to do 5k on a decent pace in 8 weeks that would be awesome haha

[@diniaadil6154]

You guys were flying in that time trial. I might give this one to Alice, she has such a great form. I can tell she's been running for very long . Looking forward to Sarah as well, she's improved so much and is so competitive !

[@TM-vk6qc]

I’m supporting both team Sarah and Alice. Both of you will definitely have improvement in your 5k times. Best of luck!

[@silvanacruz268]

Team Sarah her love what she brings to the videos and has helped a lot with my personal running. Go Sarah!!!!!

[@meganhill5419]

Definitely team Alice AND Sarah!! You gals will knock it out of the park, I'm sure!!! So excited to see how you do! I'm currently training for my first 5k. But I'll be honest, I don't know what I'm doing at all! I don't have any professional help with this at all. So these videos are truly a wonderful help! As always, you all are such an inspiration! Thanks so much and keep on running!!!!

[@fatrunner]

Not taking sides this time, want both ladies to smash their PBs. ❤️

[@livewire1957239]

Sarah! I remember you did the fastest Parkrun in England and I think you ran it in 23 something, and now you're doing a 22-minute 5k and getting even faster in the coming 8 weeks. Way to go! Me, I'm training for an ultra (56k) now but when that's done and I've recovered, want to go back to improving my 5k. Definitely excited to see the training plan you'll be using!

[@emj8997]

I'm team Sarah, "Let's do this"! Cant wait see your determination, always so positive love it!

[@hennedyeng4666]

You both are so close to each other in times, I'm rooting for both. This is such a great idea for a series, and can't wait for the next episode. I am following along with the training to try to improve my time as well!

[@christinaclementson2685]

I trained for a faster 5k in lockdown. My coach set me a 15 week programme. It works! I did my time trials at a local park that is shaped like a big track 👌 7.5 laps = 5k. Got down to 21:24 - never ever dreamed of running that fast. Good luck to both of you.

[@ian757]

I like Sarah and she’s a fighter for sure but Alice is clearly the better runner and she will keep a lead over Sarah barring injuries. I did a dedicated 8-week training block during lockdown and went from 22mins to 19:18 in my solo time trial but I think it’s harder for women. I think it’s realistic for both of them to aim for sub-20 and that would be a great achievement regardless of who gets the slightly quicker time. Good luck!

[@josettesmits3395]

Superfast 5k times already from both of them! I wish I could get such a time! I think both of them will improve, but I cannot say who will be improving more.

[@emilysanchez01]

All the love to the both of you but I'm definitely team Alice! Also, training for my first ever half-marathon and I've recently become addicted to this channel! Peace and love from sunny FL

[@raquelgarcia-cabrera7337]

Great stuff! I am definitely trying those drills. I am looking forward to see the other sessions. You both will get better after 8 seeks so I can't pick one :) 5 km goal just under 18 min! Hopefully, I can implement Georgina's tips and get there :)

[@nellynell2040]

I am so glad that I subscribed to this channel. All my life I’ve always wanted to go run a marathon, it has been an ultimate goal for me. They say the average person takes about 11 weeks to prepare for your first marathon. I am just starting and I can honestly tell that me running every other day that my pace and my speed has gotten better. Granted, I am no expert in running again I have clock my timing and from the very beginning it took me about an hour just to get 2 to 3 miles in. Now I’m getting up to the point where I’m running 5 to 6 miles with no stopping, although my timing is about an hour. I realize that the more I run the better I will get it. These videos have helped me tremendously look for the proper shoes, breathing levels, pace levels, and I’m just so thankful that I’m not alone when I read these comments. I cannot wait to run my first marathon soon. Thank you so much for these videos, it’s truly inspiring, and it helps me motivate myself every day. I paid attention to how Alice ran, and her legs for such a shorter person than Sarah, she has an amazing stride. So my vote is for Alice!!! Also, power to the women🧡🧡🧡🧡

[@runningchannel]

🙌❤️

[@gabbymoore4517]

You're both fast and very fit! I wish you both the best of luck. Sub 20 mins would be amazing. I'm running my first marathon next month! 🙌 x P.s those trainers look amazing, would love a pair of these! ☺️

[@abqp7158]

Good luck with your marathon. Which one are you doing?

[@deegard2123]

yay to both of you - very impressive! I'm training for my own 5k, and have 7 weeks to go. I hope all three of us kick some serious butt in our near future. 😊

[@SchvennMeister]

I'm very jealous of those times. I started running again this year after several years off and just joined Parkrun. My 24th run this year was my 6th Parkrun and it was my fastest yet, dropping from my first @ 33:05, down to 28:59 today. I hope to hit 26:00 by the end of the year.

[@theyracemesohardchair]

Rubbish

[@SchvennMeister]

@@theyracemesohardchair thanks for reminding me about this post, because I actually topped out at 24:12 by year end. So, I smashed my goal.

[@chdfnh]

I started this year with similar time 33 m and now I hit 26m last week, I hope to break sub 20 by the end of the year!

[@SchvennMeister]

@@chdfnh well, I did manage to get down to 24:12 by November. This year, I hope to go even lower. Good luck on your sub-20 goal!

[@LearningFast]

You are both reasonably fast to begin with. Really cool idea for a video series. It would be very impressive if either one of you can break 21:00 after the training period.

[@suzannekurtich289]

Both ran really fast, great job!

[@mariasheehan6076]

I’m training to get a sub 20 5k. Currently at 20:16 so I’m really looking forward to see how you both progress over the next 8 weeks. Good luck to you both, I’m sure you will smash it.

[@runningchannel]

You’re so close Maria! Let us know when you get there! 🎉

[@beebylando]

Team both. As I'm at a similar-ish level of fitness, I'm interested to see how this pans out :-)

[@pinkflower6010]

i’m team sarah and alice😍 you’re both so adorable 🥰

[@XanaDP]

Team Alice. She has great coordination.

[@daisy2926]

Its a tough one! I think both of you are going to progress so much over the next few weeks. Thank you so much for giving me my next goal! Have recently been in that post-race rut, where I have no idea what to do after training for a race. A 5K PB is sounding amazing though

[@runningchannel]

Let us know how you get on Daisy 💪 Which race have you just finished?

[@freyatooley7791]

So wonderful to see you cheering each other on despite the competition!! You'll both do brilliantly. Looking forward to the next chapter!

[@SuperIcetealemon]

Team Sarah since her awesome Marathon-prep series, but damn, Alice looks strong as hell! You both are so motivating!

[@karenviocilmontana7914]

Teaaaaam sarah!!! Go girl smash it!!! You have improved so much since day 1, and I do hope I can run my 5k without getting tired or just stopping and walking!

[@tabathalewis1877]

I am so excited about this video! I just finished my first Marathon and now it's on to PR's for each race starting with 5k.

[@annefowles281]

Both of you are running great 5k times already. I'd feel like I'd already arrived with times like those 🙂 it's an interesting challenge....Alice looks very strong right now; look out Sarah. I can't possibly vote for one or other of you. Good luck and enjoy the 8 weeks🏃‍♀️🏃‍♀️

[@gt2585]

Out of all the running channels I’ve watched , your channel is by far the best one out there. You have helped me along my journey so much. I’m looking to improve my 5k and build strength. I’ve been running around 10 months and loving it. Running has helped my mental health as well as my general health. I think you’re both amazing. Team Sarah for me , no offence Alice you’re both are an inspiration to me. Good luck and looking forward to yours and my progress updates , you’ve got this ladies 🙌

[@runningchannel]

Really glad we've been able to help you on your running journey! Thank you for all your support ❤️ Is 5km your favourite distance?

[@gt2585]

@@runningchannel I do enjoy a 5k but I also did my first ever 10k last week, The Chester MBNA 10k. Just glad I made it round but wasn’t pretty, heavy legs and allot hillier than I expected !! Lots to work on and with your videos and amazing advise I know I will get there 👍 Thank you!

[@Runtasharun]

Couldn't pick anyone - keeping my fingers crossed for both of you! I'm in the middle of trying to speed up my 5K pace as well so this was the perfect video!

[@noelkevekaposvari2893]

I do run 3k timetrial every second week to see how much i improved at that distance over the time. Ofc supporting both of team Alice and Sarah, cannot wait till the next episodes of the series, good luck for both!

[@kerzaabroad2186]

Can’t wait to see the progress you both make in 8 weeks!!

[@juliannec2059]

Team Alice for me!! Happy to see both of you progress through the program.

[@RichardBaak]

I am really looking forward to following this series. I am definitely team Sarah, she has been a great addition to the Running Channel Team.

[@runningchannel]

Thanks Richard!

[@hasnainnawab7452]

Rooting for both of you since it'll give me hope that I can improve my 5k time too! Looking forward to this series. Best of luck, Sarah and Alice!

[@alexandra.gracee]

Team both! Both of you were flying round that time trial so am super excited to see how you both improve. Best of luck!

[@KelseyLeighAu]

Team Sarah! I have loved following along your running journey since you joined TRC. I feel represented by you, and love pushing myself too to get faster, stronger, and enjoy running from the other side of the world!

[@MillyIsAquarius]

I’m starting training for my first 10k later this year - it’s been a goal to do one before I get married (next March!) and I’ve managed to sign up on behalf of a children’s charity ☺️ The new shoes look great and super comfy 😍

[@nicholas_hill]

Thank you so much for such an inspiring video. Battersea park and the Millennium arena track are my favourite London running venues. The bandstand location was also the start and finish line of the inaugural GMFC charity 5k run in 2016, a race which I was proud to win. Unfortunately a spine injury in 2020 stopped me running at all and I'm only now getting back fitness. The Running Channel and videos like this have been a huge inspiration to get out running and slowly rebuild my speed. I look forward to seeing you both progress in the next instalments! Thanks once again for all the inspiration!

[@SilviaPallova]

Both of you will improve 🙂 Looking forward following this challenge.

[@math_daravy]

Looking forward to the outcome of this challenge, you two look really positive and I wouldn't be able to choose a team yet 😅 best of luck to both of you

[@muchasgracias6976]

Can't wait to see how much of a difference you make over the coming weeks so am supporting you both equally. Oh, and I'm definitely going to try those drills myself.

[@enriquebelman1675]

I recently ran a 5K’s on January and February 2022. I’m taking March as a month of training for my time to improve from 21:30-22:00 to a 20:00 or under…Let’s see how it goes for April 😬 Really looking forward to the end of 8 weeks!! Keep up the great work lady’s! 👏🏼👏🏼 y’all got this

[@esmailomary5371]

Well done 👍✅ that was amazing!! . Look forward to seeing how much progress has been made!

[@TheUnabridgedMe]

I love the energy of this video. I hope that as a middle aged, overweight woman, I can take that energy into my training and use it to help me continue on my health and fitness drive. I love the sound of new female specific equipment/clothing as I’ve always struggled to find clothes that I am comfortable working out in. I can’t wait to see who makes the biggest improvement to your time but I hope you both do well. I’d love to be able to run like you guys, I am definitely going to do some of the drills that the coach advises to see if they help me a little. I will learn to run if it’s the last thing I do lol. Go girls!! ❤️

[@summerphilhorenstein2598]

Ooh. This is basically what my daughter and I are trying to do. We’re roughly at the same 5k running ability right now and both looking to get faster before our next race. This series will be helpful.

[@toddc.4749]

Congrats to you both for accepting the challenge and good luck!

[@bwilliams659]

Ohh tricky one! I think both will improve but slightly rooting more for Alice!

[@jainasonsteng4764]

Just started training for my first 5k this summer and looking forward to getting some tips through this series. Rooting for the both of you!

[@jesslammey9196]

Go girls! Perfect motivation to start a new 5k training plan! I can’t pick a team, both look amazing runners to me! 🏃‍♀️

[@laurafutcher2493]

Good luck Sarah and Alice. Once I’ve finished marathon training I’m planning on working on my 5km time so will be interesting to see how this can be done.🏃🏻‍♀️🏃🏻‍♀️

[@francesca193]

Fab 5k times even before you've started! Really looking forward to the rest of this series. I don't normally bother with my 5k time but decided this year to do something different and try and improve my PB, so perfect timing! Good luck Sarah & Alice!

[@ΧάρηςΜαραγκός]

Good luck ladies! Can’t wait to watch the result of your training program!

[@runningoneddie]

This is the kind of video I look forward to seeing! Hard to say who will win, I've seen Sarah run but don't know how to follow Alice. Both had fantastic time trials though. A lot of those drills are worthwhile too -- especially for warming up and working on range of motion. And yes, I've done some 5K - 8KM time trials on my own. They are hard to go all out on and there's something about toeing the line against your competitors that brings out an "A" level effort. As always, love the content you provide and I'll definitely be following along.

[@tonyreeves5083]

Great video - very informative, thanks! The slow motion segment of your strides looks amazing - you both look very strong. A great start, ladies

[@annapurcell5609]

Absolutely supporting both Sarah and Alice. This is wonderful information, hope I will see an improvement in my pace by utilizing the techniques they are sharing.

[@HighwireMarketing]

Love the competition between the girls! I’ll be watching and hoping to improve a road race I do every year at the end of the summer. Good luck w the training ladies!

[@bril4980]

Very novice runner here and love seeing the videos being posted. I am interested to see how the training program progresses over the next 8 weeks. It gives me encouragement to stick with mine to see improvement.

[@heidibrandsma5166]

Very excited for this challenge. I’m getting back into running and training for a half marathon in eight weeks. Hoping some of these training tips will help me with a new pb. And since I’ll be doing a 5k in the sprint triathlon I signed up for I’ll definitely be using these tips. Go team Sarah

[@lizzilake3106]

Missed the running channel for a few weeks as went down a TikTok hole for a while.. came back to this .. awesome info ..sorry Sarah but I think Alice will do it !

[@zeldadebeer2531]

I'm on team Alex! I'll be following you ladies and also be working on improving my own 5k time here in South Africa!

[@Resiak85]

Team Sarah here! The way she progressed in the last year is just insane so I think she got a huge potential training with a coach.

[@lollyololly]

Looking forward to seeing how much improvement there is in eight weeks. Hoping to pick up some tips. Wish you both the best 🏃🏻‍♀️🏃🏼‍♀️

[@georginakenny2547]

Excited to see how you both get on in the next 8 weeks! I'm not training for a 5km at the moment but want to get back that distance at some point as its one of my favourite distances :)

[@ivylovesrunning]

I am cheering you both on as you really are racing yourselves in the end. You can do it!

[@edp6886]

Great video, wow both your times are so fast! I honestly can't choose who will get quicker, looking forward to seeing the results though! Happy training ladies.

[@heikostock9959]

I so much hoped for such a series! I also try to improve my 5k-PB (on a pretty much slower pace) and I am excited about the tips and your improvement! Good luck for both of you

[@runningchannel]

Thanks Heiko! Hope you find the rest of the series helpful 😊

[@robcaseyire]

My own pace now is 23:30-24:00 min now, 22 min this year is the aim, then onto 20 min next year! Go team Alice - I think she'll keep the approx 20 second advantage, but good luck to both!

[@alliegrewal4727]

Wow ! It’s so amazing , getting that adrenaline rush from just watching this video . I am rooting for both of you Alice & Sarah ❤️ you got this girls 💪

[@tiaracraig9234]

Good luck to both of you during this challenge! I’m rooting for you both. My goal is to be able to finish a 5k first and eventually reach under 20 minutes! Good luck ladies!!

[@G83423Mc]

Really interested in this. I'm 4.5 months after ACL-R and I'm now starting to ramp up my training to get some of my fitness back! Ran my first 5k in nearly 12 months since the injury and it wasn't bad but I'm looking forward to challenging myself again. Best of luck girls 👏👏

[@50stuff]

Looking forward to following this... I have tried to improve my 5k a few times over the last couple of years and I'll be copying you both this time. 🏅🏅

[@runningchannel]

Thanks Ian, let us know how you get on!

[@rebecca4508]

So excited to see how this all pans out. I would love to get just a bit faster on my 5km (or any run to be honest!) so hope I can steal some of these tips to help! Good luck Alice and Sarah!

[@kerrymorgon-shaw8431]

Wow, you are both super speedy already and I doubt I could pick who will be fast but know you both will be. Go team Alice & team Sarah!

[@hippyfriend]

Best of luck! I'm on Couch to 5k at the moment (used to run a fair amount but not for years) so this is very much aspirational lol. Also, Alice has a beautiful voice, she should read audiobooks or something.

[@clairet7374]

I am rooting for both of you, it's always so rewarding to see an improvement when you've put in the hard work. Good luck :-)

[@elizawalsh1359]

Great video! Absolutely love Georgina she seems like an excellent coach!🎉 Best of luck to both of you in your training and excited to see the final results! 🏅🏆

[@runningchannel]

Thanks Eliza! Would you consider taking on this kind of training?

[@georgianaanielabanica281]

Thanks for the running faster tips, I’ll try it out. Good luck girls!💪🏻

[@RB-ks9ge]

Really looking forward to seeing how much you both improve over the coming weeks and will be trying out the drills myself! Good luck to you both 🏃‍♀️🙂

[@runningchannel]

Thanks! Let us know how you get on with the drills 😁

[@andreadaponte2844]

I'm supporting both team Sarah and Alice. Best luck to both of you!

[@ellieprior3828]

I started running 2 months ago and absolutely loving it. Current 5k pb is 28:11 so I have a long way to go 😂 but so excited to see where running takes me. I have a 10k race on Mother’s Day! I’m not making my kids come though as they will get bored 😂

[@Jamieallthegearnoidea]

Looking forward to watching over the next 8 week! Great experiment. I wish adidas runners were in Brisbane Australia, such a great community for running but we miss out sadly! All the best ladies!

[@bd3952]

Great timing for this content. I just started running, and will be working up to a 5K. Thank you!

[@sozont]

Awesome 5k times ladies! I tried it myself as well and failed miserably at it, compared to you. Definitely will get on this 8 week program myself and see if i can improve!

[@creativemetalhead]

Both Team Sarah & Team Alice. You’ve both got this 👊🏻