How talented are Ugandan (Sabiny) athletes?

There is lots of running talent in Kapchorwa, Uganda and in this video I try to demonstrate it. The athletes are dedicated with their training but there is also an element of talent in their success. The majority of the athletes are from the Sebei tribe.
It always surprises me when new athletes here are much faster than me in speed workouts and more comfortable at faster paces on their easy runs, despite my now 4 years of training. I take two beginner athletes down to lower altitude to race them in a 5k. I explore the topic.
Timestamps
Intro 00:24
Why are they talented? 02:10
Shopping for gear 04:42
Warm up 05:37
Race 06:31
Outro 09:37
Assisted with filming by Jacob Mutela / Charis Media
Subscribe to learn more about running in Kapchorwa, Uganda.
Follow me on Strava to see my training in Kapchorwa
/ strava

[@alvinkarangizi]

What was your 5k time before you started training? How long have you been training? What is your current 5k personal best/record? Where do you live? My answers: 21:00 / 4 years / 16:08 / Uganda/UK

[@lochajames.m2913]

I have not faced a real training I'm only running four times in a month but I'm going to face training in June so that I would be able to understand how fast I can run

[@lochajames.m2913]

Another bro I have suffered the Achilles tendon for a long time what do you think I should do

[@alvinkarangizi]

@@lochajames.m2913 sorry my knowledge on injury management is limited, I am looking into doing some courses/reading. Have you seen a physio or searched online for advice?

[@nielsv2025]

26:10 in 2021. Now 18:14. I'm 50 y/o now and I am from the Netherlands.

[@mocazilla8710]

33:00/3 years/20:28/Singapore

[@gaabeO.O]

Very nice! First 5k 28:00 5 years Current 5k 14:50 Awesome video bro

[@alvinkarangizi]

Thanks! Great PB!

[@karmella5606]

Cheers bro First 5k 35:00 Current 5k 25:40 53 year malmy first 6 months of training

[@alvinkarangizi]

Making good progress 😀

[@marathonnh]

My first day running in 1973 was a xc race with no training, I ran 24:23 for 2.9 miles. At the end of that xc season, I got it down to 19:53 for 2.9 miles. My fastest 5k was 16:02 in 1980. Last year at 64 years old I ran 19:52 for a 5k and I hope to go faster this summer. Uganda is beautiful. I have been to Kenya many times, but not Uganda. I am in New Hampshire in the USA.

[@alvinkarangizi]

Thanks, all the best with getting faster this summer! What was your experience like in Kenya, was it a running related trip?

[@marathonnh]

@@alvinkarangizi I love being in Kenya and the people I work with there. . I am a teacher and have gone 5 times now to help schools and students and teach in the Mathare Valley Slum in Nairobi.

[@lukemarsanskis805]

My first 5k was 21 minutes. I ran that about 12 years ago and have been training ever since, but my training has become more serious as I have gotten older. My current best 5k is 13:54 and I live in Maine in the Northeast United States. Thanks for posting, this is the best running video I’ve seen in a long time, I’m excited to watch your other videos now.

[@alvinkarangizi]

Thanks, that’s an amazing PB! Glad you liked the video 👍🏿

[@ayushkumarsingh7486]

Oct 9 2023 without training 5k -25:10min On 13 march with training for 5 months-21:34min 5k After that i suffered it band injury had to rest 15 days and came back slowly now back in business,will surely try to hit sub 20 min in mid june. From india🇮🇳Age-18

[@JosephCharlesMartinez]

new to running just started running around May 9 and did a 5k on May 10(43:09 time) yes it's so slow and there are a lot of times i walked through that first 5k but it motivated me to love running more and today a week after it I tried to do a 5k again and happy to see my time is 38:22.. Yes, it's still slow and there are still moments that I walked through it but a lot less this time.. will continue running because it somehow made me feel a bit healthier than the times I don't run haha

[@alvinkarangizi]

That’s great - keep at it!

[@MaxHeadspace9mm]

I live in Eugene Oregon USA. The track capital w the world. My first 5k I ran 28 minutes 14 seconds. 3 years later I am now at 20 minutes 29 seconds for my 5k. I currently run average of 40 miles a week and I am 58 years old.

[@alvinkarangizi]

Nice - thanks for sharing!

[@mattsmith8191]

Hi - great video! Love the Uganda kits and smiles. I ran a local 5k when I was 14 in 18:25. My PB is 16:25 when I was 35 after about 6 years of training for triathlons. I just took up running seriously again 2 years ago at 47 and I ran a 16:52 this year. I'm a Canadian with a swimming background.

[@alvinkarangizi]

Thanks 😀. Great that you are close to your PB more the a decade later, has your training changed?

[@leocossham]

First 5k (age 10) - 22:36 Current 5k (age 24) - 14:48 I live in UK but currently a student in US. I only started to take training seriously at around 19.

[@alvinkarangizi]

Wow great PB!

[@epicfighter5273]

20 years old, Switzerland, been running only once a week for about 4 years because it’s more for martial arts training. My first 5k was just under 35 mins. Now I’m not sure but I ran 10k in 50mins last month so I could probably pull of 23mins for my 5k. Keep in mind that I’m 100 kilos too ! Anyway I was impressed by the performance and the stride of these new athletes with such a short amount of time training, it shows how much talent and potential these young Ugandans have ! Great video !

[@LGTVQHD]

if you are 100 kilos, then that also means that either you are overweight or tall, and if tall, then one thing more is to be kept in mind, that time is easier to achieve as your stride length is easily close to 1.5 meters with even 160 cadence.

[@alvinkarangizi]

Thanks your fitness has certainly improved!

[@RunTommy123]

This is a great video. The realism and lack of any level of being pretentious is very amazing. I very much enjoy your videos for each being like a documentary. My first 5k was 17:30 when I was 14. I turn 50 this year and ran a 16:33 last year.

[@alvinkarangizi]

Thank you very much! Great that you’ve had such a long running career and still run great times at 50!

[@edwardkingoo7159]

Super underrated video, the production quality is great!

[@alvinkarangizi]

Thanks, much appreciated!

[@TravisSchultz-gl8pk]

That Ugandas kit is so awesome!!

[@yowiwediwed6083]

I am from USA I was born in Eritrea 🇪🇷 Started my 5k pr 19:25 and now it is 16:10 currently a Junior in high school.

[@alvinkarangizi]

Great PB! I’ve met a few Eritreans training in Kapchorwa 👍🏿

[@SilentlyGrind]

Damn im from philippines im 15 years old ive been training for about a year i train 3x a week my first 5km was 28 mins my current is 22:15 im 5'6 im really darn impress about the 2 running rookies who made it past sub20 it was absolutely incredible.

[@Otto910]

First 5k: 25:15 Training for 4 years Current 5k: 18:37 Germany

[@alvinkarangizi]

Thanks!

[@nro337]

Great video!

[@pushfurther12]

These videos are hands down absolutely amazing! Keep it up!!!!

[@alvinkarangizi]

Thanks! Will do

[@jt.8144]

Great video Dr. Karangizi. Thank you Sir.

[@alvinkarangizi]

Most welcome!

[@LGTVQHD]

Holy Sheeeet, you guys are insane. i am 29 and a beginner i have almost 40 training sessions now, started in march 1st 5k was 40 minutes 2nd 5k 36 3rd 5k 26:10. and these are all training sessions that stretched to 10k that is why only 3 times never ran a dedicated 5k race.

[@alvinkarangizi]

Big improvement!

[@estrelladevega1847]

My first 5k time was 26min when I started running for army physical I didn't know what will be my current time is ❤ from India 🇮🇳

[@TarZanIQ]

5k before I started training - 32 mins Current 5k - 19:25 Been training for about 7 months Live in Australia

[@alvinkarangizi]

Great improvement!

[@seanyt3709]

Great video! Your videos are always the best! 23-24 minute 5K was the earliest 5K I could remember, but I was running one or two times a week. After 7 years of training, I ran just under 16 minutes. 🇺🇸

[@alvinkarangizi]

Thanks - great time, I hope to break 16 this year too!

[@kaspermittel]

Love your videos, so insightful to the running community in Uganda. I started 4 years ago. Went from 26:56 to 15:44

[@alvinkarangizi]

You’re welcome! Great PB!

[@TqOnTheRun]

Great video Alvin - hope you’re keeping well my friend! 😊

[@alvinkarangizi]

Thanks Todd! I’m good thanks - hope you are too! I’ve been watching your videos too 👍🏿

[@lachiemusic]

1 year, 15:00, New Zealand. It is awesome that you are giving these new athletes exposure, Mark has a very fluid running form!

[@ibbybibby]

What was your 5k time before you started training, because that 15min is an insanely impressive time 🤯

[@alvinkarangizi]

Thanks, yes his form is great! 15min is great, also interested to know your baseline and your training schedule?

[@classicalgreekintroductory6045]

he doesn't do 5 k in 15.00...

[@buttsniffa7469]

Lachie is a liar

[@lachiemusic]

I never really did a baseline 5k when I first started running however, when I did start running I really struggled to run 3k at 5:30 per kilometre! I run about 3 interval sessions per week when I’m not injured and run easy mileage the rest :)

[@iammoks7684]

Aloha from Hawaii! Not sure of my 5k time but I’m a paddler here in Hawaii which is a strength and endurance sport but bigger on the endurance side so I love watching these types of videos to pick other top endurance athletes brains

[@alvinkarangizi]

Greetings! Have you done any altitude training to see if it helps build your endurance?

[@user-vi2wv2kr4b]

1st 5k time was 33:31. Training for 9 months. Current 5k time is 26:52 13 yo and live in india

[@alvinkarangizi]

Thanks!

[@trend.-.]

my 5km time was around 25-28min before I started doing any training. I now run sub 18min(17:35) & I've been training for 8 months now. i live in South Africa edit:( I'm 20 btw)

[@alvinkarangizi]

Thanks!

[@SandeDenis-pj2ot]

Actually I appreciate this video, thanks the producer for uplifting the new talented athlets, I hope they will become better in some few months when the continue training

[@alvinkarangizi]

Thanks - yes looking forward to seeing their progress too!

[@johnmitchell5744]

Been running about 5 years now, training properly about 3 of them. First 5k, around 24:00. Pb is now 18:30. 48 year old, Inverness, Scotland. Great vid as always!

[@alvinkarangizi]

Nice work and thanks!

[@marcinmieszczak3696]

Thank You for video, more interview with athletes in their language.. this is very good way to understand what they really think. PB 5km 16:30 from this year. Regards from Poland

[@alvinkarangizi]

Thanks! Yes I always give the athlete the option of speaking in the language their feel most comfortable

[@run-watch]

Female amateur runner UK: First 5k 23:18 (2005, aged 38, age graded 63.8%). Best 5k 21:09 (2006, aged 39, age graded 70.9%). Latest 5k 23:53 (2023, aged 57, age graded 74.71%)

[@alvinkarangizi]

Thanks - impressive that you’ve maintained your pace over nearly 20 years!

[@Sagargurjar10k]

Thank you brother

[@alvinkarangizi]

Welcome!

[@namaragodfrey1018]

Hello! Alvin 🤝,i started running 5k in 26 min, now my current time is 19:19 min aged 36, Kampala 🇺🇬 THE PEARL OF AFRICA, for God and my country.

[@alvinkarangizi]

Thanks Namara!

[@johnnydiepeveen]

Running for 1,5 year now. First 5k 25:00 Current 5k 18:40 35 year male Netherlands

[@alvinkarangizi]

Thanks for sharing!

[@markybarra9572]

Love the Video!! Before I started training in 2011 PB for the 5k was 22:30, Now that I been training for over 10 years my current 5k is 14:42 - 4:42 per mile pace

[@alvinkarangizi]

Thanks! Impressive - sub 15, hope to get there one day

[@Arxlikestorunxd]

Started a year ago, 28:27 at 16 years of age. Im gonna run my 5k pb attempt in a week, hope to go sub 16:50. One week ago i did a 4.2 km parkun avg/ 3:18 per km, so i just gotta survive the last 800m and im good :)

[@robertcary949]

i have started training in april and my firs 5 km 23 30, now i ve been training for 1,5 month and my 5km is 22 00, my goal is 20min, keep working 💪💪💪

[@rawflatmeatearth1782]

You get a like and subscribe for this video. Great job!! My 5km times: Start 28:00 minutes Currently 19:01 minutes I’ve been running for five months, I live in Sydney Australia 🇦🇺

[@alvinkarangizi]

Thanks!

[@natesilvers2166]

Look how lush that environment is! The hills, it's like South Spain but green as England. The soft natural roads are a huge benefit to running well, I found on roads like that 140-160 miles a week is equal to 90 on tarmac. Just for fun when I was in 16:20 shape and after 4 weeks at 100-120mpw on a dirt rail trail I noticed how easy it was on the legs running off road. So just for fun for 1 week I dropped all my workouts and ran a 160 mile week PB with every run at 4:15/km on dirt road in doubles and my legs felt fine, they didn't ache or get stiff like on tarmac. Grass is just too soft. That's very impressive a 17:50 5K off 3 months, as if the 22:00. My first 5K age 27 UK was something like 26 minutes, after 3 months 21:27, after 4 months 20:41, 1 year later 19:57, 3 months later 19:19, 3 months later 18:51, 7 mohths later 17:45 (all PBs were barefoto on road). 2 years later age 31 I ran 16:21 also barefoot and I got into 15:45 shape but never raced that fitness. I have good running form like Kenyan and I'm super skinny but no talent at all, I was running 90-120 miles a week to get those times but I love running so I don't mind.

[@alvinkarangizi]

Thanks for sharing Nate! Great to hear about your passion for running. Interesting comments about the roads. I agree that the dirt tracks are better. They are upgrading a number of roads in Kapchorwa to tarmac and it may have a detrimental effect on the athletes, contrary to what is usually expected from development. I plan to do a video exploring this and getting the opinions of the athletes and coaches. Hopefully there will still be enough dirt track so as to not have a huge impact on the athletes

[@natesilvers2166]

@@alvinkarangizi That's sad news, good for vehicles and pollution but not for running and health. I run for 2 hours on soft roads but the last 400m is tarmac road and I think wow this feels bad as soon as I hit the tarmac. Or I would run 10 mile doubles on soft road all week, then it would rain heavy so I would choose the tarmac road instead and it was always a tougher run on my legs with longer recovery. Look forward to that video, your videos offering unique insight and interesting perspectives thank you keep up the good work.

[@alvinkarangizi]

Yeah definitely not as good for the legs, although the newer shoes alleviate it to some degree. And you’re welcome, trying best to share the running set up here 😀

[@derferd]

Hi my friend, My first 5 k time was about 29/30 mins as a non runner but participated in other sports. Now is about 21/22 mins and I have been running constantly for about 10 mins and looking to do a sub 20 during this year. I live in Germany. Thanks for the video.

[@alvinkarangizi]

Thanks! All the best with getting sub 20!

[@maxh1242]

I am a 17 year old from the USA. My first 5k was a 19:46 and my current 5k is a 16:45.

[@HECTORBIDO]

Crear video. Good explainning

[@alvinkarangizi]

Thank you!

[@patrice1994]

Fantastic video! First 5k - 28:50 1 year training Current 5k - 22:23 Montreal, Canada All the best 🙂

[@alvinkarangizi]

Thanks!

[@royv8131]

My first 5k was 21:00 with two weeks of training. I now run a 17:26 a year later. I’m looking to run below 16:00 this coming fall (USA)

[@aridayriosdiaz2085]

I'm from Spain and I runned my first 5k in a competition at a 4:58 min/km pace after a few months of training. That was 10 years ago. Currently my 5k PB is at 3:43 min/km after 10 months of continuous training achieved 7 years ago. After that I stopped training regularly for several years but last winter I started a new journey road to a half marathon in April (runned at 4:08 min/km) and now I continue training to try to get down from 19 min in 5k and approaching my 5k PB. I'm attempting that in two weeks (I'm 23)

[@alvinkarangizi]

Thanks - good luck on getting a new pb!

[@videos-gl2qq]

Love your vids @alvinkarangizi Very peaceful. 19:20 first 5k 39yo 16:11 PB after training 8yrs 47yo 17:10 at 52yo going back down :) Texas, USA Good luck to all. Keep moving.

[@alvinkarangizi]

Thanks, much appreciated! Great PB!

[@siyanonkelela5448]

Great video. I started running at 17yrs (34:00 5km). I’m now 24 and I run a 5km in 17mins

[@alvinkarangizi]

Thanks! Wow you halved your time!

[@dondean3012]

Didn't run any 5k's before I started training, but 2 months into it I got a 23:05. A year passed and now my pr is 18:38. I'm from southern california :)

[@alvinkarangizi]

Making great progress - thanks!

[@patrickcheptoek2171]

I come from Kapchorwa Uganda, right around Teryet, but I have never trained there yet. I started running at makerere and went to USA on cross country scholarship. Haven’t had the opportunity to train from high altitude in Kapchorwa.

[@alvinkarangizi]

Greetings Patrick! When were you last in Kapchorwa? I hope you get the opportunity to train here soon 👍🏿

[@yannikhartmann4892]

Great Video! I m german🇩🇪 (grew up in Burundi🇧🇮 for 14 years) first 5k 19:10 with 17. 8 years later 16:41...

[@alvinkarangizi]

Thanks, great PB. I’m sure you have lots of memories of Burundi

[@Iyengar7]

32 years old Non-runner Started November last 2023: 36 min Now (May 2024): 26:44 min From: India

[@alvinkarangizi]

Thanks, great progress!

[@yopscraft663]

6 months into my training (from lifelong couch potato). 5k pb at 25.xx at 63kg bodyweight. From Malaysia. Yes I'm slow but I'm trying my best

[@alvinkarangizi]

Thanks for sharing!

[@isaiahmoses9001]

I live in Nigeria 🇳🇬 my first 5k was 30minutes 22seconds weighing 85kg then 4years later I ran 5k in 18minutes 55 seconds weighing 72kg

[@Knightgum2]

First 5k ever was 26:15 which was in 2016 Then after a year I did another 5k in 20:58 in 2017 This year after doing more "serious" training for about a year (running atleast 3-4 times a week) I managed to get it down to 19:38. I live in the Netherlands and am currently 25 years old. But at the moment Im training for a marathon, but all this long distance running has improved my other times too which is very nice to see.

[@alvinkarangizi]

Nice! Thanks for sharing

[@drewman747]

I am 51 years old I believe my first ever 5k when I was eighth grade was about a 22:00. My best in high school was about a 17:00 However, many years have passed and I am just getting back. I have been training for about 2 years. My first 5k coming back was about a 31:00. I have worked down to about a 23:00. I believe I can probably run a low 22:00 right now. I have a race in about two weeks.

[@alvinkarangizi]

Thanks! Good luck in your race

[@nro337]

Boston, MA. Fastest 5k ever was 16:30, currently would probably be around 18:30, my first 5k was around 21:00. Great video idea!

[@alvinkarangizi]

Nice! And thanks!

[@mbellenoue4580]

When I first started running my 5k was 25 min, now it's 18:30. I am 16 and have been running for 3 years.

[@alvinkarangizi]

Thanks!

[@Eypateach]

First 5k 21:43 (2022) - - Current 5k 17:28 (2024) I am year 24, I am from Turkey. I respect you so much Alvin, Thank you thhe videos...

[@alvinkarangizi]

Thanks - much appreciate your comment!

[@marioglory8528]

rhodes island greece 47 years old 17.30 now 52 years old

[@alvinkarangizi]

Nice!

[@Lagaski960]

Great video! 20:00 first 5k, 1.5 years later 17:06 and im from the Netherlands

[@alvinkarangizi]

Thanks!

[@Furanisu]

Greetings from Indonesia 🎉🙂🙏.

[@bagumabrian4784]

Baguma Brian is my name. Come from lira northern Uganda In primary my timing in 5km would be 15 -16 m Secondary school, 14-14:58. After high school,13-14 most times when am in nambole Kampala.

[@alvinkarangizi]

Wow Brian that’s great! Which club are you in - you must be competing at a national level with those times…

[@angledgaze6203]

My first 5k (2018) was in 29:01 when 15 and my best is 19:32. I am looking to run below 19 this summer.

[@dreampre]

Gowanda, NY US 19:55 at age 13. Been running for 22 years on and off. Been back on a more serious grind for 2 years. PR 16:09 in HS, but ran 16:36 last year as my best 5k in 10+ years at age 34

[@alvinkarangizi]

Nice! You’re back to running times similar to HS

[@Stamcia]

First 5k 27:43 about 9 months ago . I have trained on and off for about 6 months. 5k now about 22 minutes. Im 34years old from Poland

[@alvinkarangizi]

Thanks!

[@grantmckay7014]

49 yrs old from Canberra, Australia 🇦🇺 5km SB 17:46. Was around 20:30 three years ago before increasing training.

[@alvinkarangizi]

Thanks!

[@bentprogamingyt]

First 5km 24:39 5km PB 18:54

[@ajinkyasalvi26]

32:00 / 7 years / 24:16 / Zambia

[@alvinkarangizi]

Great Ajinkya - thanks for sharing! Hope you’re well

[@NVIK5]

Cosmas has such an athletic build and looked much faster than that 22 minutes!

[@alvinkarangizi]

I thought too, I hope to film him again in 6-12 months, will see his progress 👍🏿

[@AtlasLong-np7ng]

Great Video! First 5k: 30min Current 5k(estimated by mile time): 17:30 Training for 1 3/4 years

[@alvinkarangizi]

Thanks!

[@sineto7412]

I ran just under 30 minutes in sixth grade with no training. I've been training for about a year and a half now. I haven't really done a good 5k in about a year, but my 3200m meter pr rn is 11:26. I live in California.

[@alvinkarangizi]

Thanks!

[@ahamefulehenry8455]

My 5k time before training was 29:34 min. Now, after 6 months of training my 5k PB is 22:12 min. I'm from Nigeria

[@alvinkarangizi]

Thanks!

[@LiveLongLiveHappy]

28:31 for first 5K in 2017, as of last weekend, 5K in 20:40

[@xiaowangwang9828]

first 5k around 27 minutes. After 5+ years of training 18:30. Lives in California.

[@henryargueta2679]

Before I started training my 5k time was 24:30. With about 8 months of training I ran 20:00:00. I have not trained for about 5 years and my 5k is now 21:36!

[@alvinkarangizi]

Thanks!

[@ozzyrules119]

I live in Virginia, U.S. My first 5K without training was about 30 minutes. I’ve been training on and off for triathlon and running for about 1.5 years, and my 5K PB is now 21:32.

[@alvinkarangizi]

Great progress!

[@AshenStride]

First one I ever recorded was 29:23 in 2022. I got it down to 24:12 in that same month. My most recent pb was 17:53 in December last year

[@alvinkarangizi]

Thanks!

[@xavier5720]

first 22:30 I think, current 17:28.. 2-3 years (Sydney, Australia)

[@alvinkarangizi]

Thanks!

[@maxwellvaughan7039]

From Western North Carolina, I’m 15 and have been running for just over a year. First 5k was 24:00 and my record is 18:01

[@alvinkarangizi]

Thanks!

[@itz_shadow_albus4418]

1st 27:00 4 years After 16:41

[@RONNIET-rh7pe]

Thanks to share with us about that side of our brothers so mr Alivin l want to visit kapikyorwa l don't know how easy its or difficult you will tell me thx bro as am waiting

[@MusicStuffSome]

I'm 31 and I've been running competitively for 18 years from Scotland. My first 5k was 21 minutes (not sure on how many seconds) and over the years I've whittled down to 15:35.

[@alvinkarangizi]

Great PB!

[@raphaelvasseur7404]

nice video ! french guy, a year since i started running: first 5K: 17:50 last 5K: 16:15 Not bad at all, but sure that I could do better !

[@alvinkarangizi]

Great first 5k!

[@Mashle_0]

First 5k was 36 minutes flat at 2000m altitude. 4 years later im at 16:50 for 5km now. I live in south africa and im turning 16 this year

[@trend.-.]

I'm also in SA, cape town to be exact, but i go to Joburg for altitude training every year-end

[@alvinkarangizi]

Thanks! Great improvement!

[@TwoMileTimedTrial]

Hello everyone! I’m a 18 year old I ran my first 5k 6 years ago and ran 26:30 I’ve been training seriously for the last four years, this is my progression 4 years ago - 17:25 (30 mile weeks) 3 years ago - 16:30 (45 mile weeks) 2 years ago - 15:50 (50 mile weeks) This year - 15:15 (55 mile weeks)

[@TwoMileTimedTrial]

Born and raised in Oregon (US)

[@alvinkarangizi]

Nice - great progress, you’ll soon break 15mins!

[@samsonrachael2339]

Hi karangizi,am Samson from Kenya and the guy you met in Nairobi standard chartered marathon...when I started my 5 km I took 18 mins but today I run it in 16 mins

[@alvinkarangizi]

Hi Samson, great to hear from you! Hope you’re well

[@samsonrachael2339]

@@alvinkarangizi am doing okay Sir,you said you will visit me here and am still waiting

[@alvinkarangizi]

Yes true, will let you know when I’m next in Nakuru 👍🏿

[@samsonrachael2339]

@@alvinkarangizi you are most welcomed and I wish you a blessed times

[@alvinkarangizi]

Blessings to you too Samson

[@Sutwang]

20:12 first 5k ever, southeast us, but I had been training with my school for a month or so before that, I couldn’t even run a mile before that, but after a year I ran 16:22

[@alvinkarangizi]

Great PB!

[@barticus.]

first 5k after about one month of light training was 22 minutes. after 2 years of averaging just under 40 miles per week i ran 15:58.

[@alvinkarangizi]

Great PB!

[@Robert-ok5kd3r]

The Netherlands. Running for 2 months now. 25:13 min for the 5k when i started. Yesterday 20:35 for the 5k.

[@alvinkarangizi]

Thanks!

[@sayhan3631]

Nice video, my first 5K which was 5 months ago was 37:59. Now my PR is 32:02. My goal is sub 30 minutes 5K. Greetings from Malaysia !

[@alvinkarangizi]

Good luck on getting your target!

[@iq_by_0303]

25:00 with a bit occasional jogging. Now after 3 year of training it is about 17:00. I live in Germany and im 18 years old now, so when i started i was 15

[@alvinkarangizi]

Thanks for sharing! Nice - what's your weekly mileage?

[@iq_by_0303]

​@@alvinkarangiziim doing about 60k to 75k. In trainingcamp i did 140k per week with 4 workouts though for 3 weeks and it worked great.

[@alvinkarangizi]

Thanks, you’re doing great with mileage. I’ve struggled to consistently get above 60k, also more challenging with the hills in Kapchorwa, but I will do soon 👍🏿

[@HotwheelsBoys]

first 5k was 28.32 2 years ago now its 25.38 but I'm on and off with training lots of injuries. im from New Zealand

[@alvinkarangizi]

Thanks for sharing! Sorry about the injuries - do you know what’s causing them?

[@ibbybibby]

From 25:00 to 18:10 Training for 2 years in the UK

[@alvinkarangizi]

great improvement!

[@aakashtomer2581]

My first 5k :31 min My current 5k : 22:50 Trained for a month 😅

[@LivhuWaniWisdom]

My first 5k I was 14 I ran 23 minutes something and currently I am 16 my 5k PB is 16:20 from South Africa

[@alvinkarangizi]

Thanks - great time at your age!

[@LivhuWaniWisdom]

@@alvinkarangizi I am trying

[@davisbarack2942]

First 5k - unknown Current 5k - 19:00 USA

[@alvinkarangizi]

Thanks!

[@user-ch9di6by3b]

First 5k no training probably 28 minutes, current 5k PB 2 years later 19:55. Late 20s from Canada!

[@alvinkarangizi]

Thanks!