I tried running 5k (3.1 miles) in under 30 minutes | slow runner

Join me on my journey to run my first sub 30 minute 5km! As a slow runner, this was always something that felt impossible. Watch to see if I manage to do it!
5km training video: • I'm training to get my...
Marathon training vlog series: • Beginner to marathoner...
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[@monkeyx17]

running a year but cant do a sub 30min 5k? who cares man, your doing what you can do. more than other people

[@СлаваУкраїні-р4ь]

Surely now though she’s just running that slow to stay on brand

[@YannickLB]

Took me buying running shoes and go for a run to get under 26 min the first day.. 😂 I wouldn't know what to do to be at 30 min.. Walk for a while? Eat a sandwich? Go to the toilet? Roll on the floor for a couple minutes within the run? It sounds so surreal to me to be that slow while giving it all. My hr would be at 110 or something. That's tying my shoelaces hr.

[@yeojin6759]

​@@YannickLB Great for you, but I hope you know how arrogant you sound. Everyone starts somewhere. Everyone has a different body and life circumstances than you, let's not shame people for taking longer or requiring more effort to do something that is "sooo easy" for you. Maybe you live a more active lifestyle, maybe some of us weren't blessed with perfect genetics, have work that keeps us sitting at our desks all day, maybe others study for their degree and thus have poorer health with less time to exercise? Medical conditions? Anything really, you don't know anyone's story. Personally, I find what you said extremely degrading. Do you know what she is going through? As the title said, this is for "slow runners", doesn't apply to you? Click off. Also, notice at 9:22 she is taking an inhaler. She has asthma, and I should know how difficult any level of physical activity is because my own sister has asthma. The fact that she's pushing herself to run (an exceptional time) shows the efforts she has taken to get to where she is. There is absolutely no reason for you, or anyone to undermine other peoples times just because you can do it better. I hope you know better to dismiss other's achievements because of your own insecurities and lack of understanding.

[@golumn]

​@@YannickLB why are you being a dick

[@stadtpost]

Seems to be enough time too write a stupid comment.

[@melissabarrett7104]

Thank you for representing the slow runners. It’s so hard not to compare yourself to others in this type of sport. My current 5K time is around 38 minutes. I feel your pain, every time I try to increase my pace I feel like I can’t breathe. The one thing that I do enjoy about running is that it’s me against me and I can always make goals for myself. I can do it! I just found your channel and I’m loving the content. Keep the videos coming 😊

[@Runswithemily]

Thank you for your comment! I totally agree, once you can stop comparing yourself to other people, it really is just a competition with yourself 💖

[@davidg61]

Definitely agree. Comparison is the thief of joy! If you’re hitting your running goals that’s all that matters, and sometimes I’ll do a run/parkrun and the goal will be “take in the atmosphere and try and feel good”.

[@jimmybondy9450]

​@@RunswithemilyI don't compete at all. I just go running.

[@Illyriamars]

I am 5 feet tall with shorter legs and asthma... I grew up doing gymnastics and have always been really athletic but running has always felt like this really unattainable sport for me because I am SO slow, and it's always really demoralizing when other people who run ~30 min 5Ks refer to themselves as "slow." I run a 13+ minute mile NOW but that's after months of regular training and shaving that time down. I started at a 15 min mile / 45 min 5K (as an athletic person). So this definitely helps me to be seen. We need representation for healthy slow runners lol. Some people have short legs and shitty lungs and that's ok.

[@otocan]

Massive respect for people who struggle so much with running and carry on anyway. Incredible mental strength.

[@sockpuff]

Well done!!!!! 50 secs of your pb is MASSIVE!! The great thing about running is there is endless next times, sub 30 will come! Thanks for making such positive running content, keep going!! x

[@Runswithemily]

Thank you so much!

[@29028ft]

i've run 3 marathons, many half marathons, and have never broken 30 mins on my 5k. i felt every single damn moment of this run with you!

[@liu-river]

How? I thought the long distance you can run, the faster your 5k will be?? I run twice a week for the past 2-3 months, and today I finally ran a 5k and in 30 mins, I am by no mean a super fit person and I am 36 years old. But it was all out effort and I couldn't run any longer after that, my leg just gave up.

[@jenHry-ng3pw]

@@liu-river You have two kinds of progression in running. You run longer at a given pace and HR (endurance). Or you run faster at a given HR (VO2max training). While it helps somewhat to have higher VO2max to run longer (when it increases, you run the same pace with less % effort or HR), those two are different capabilities. For super fit people those are even mutually exclusive, so you need to slightly decrease one to improve the other. This is related to muscle fiber composition, regeneration "budget" that means you cannot train everything at once etc. Best is to learn about lactate thresholds. You have aerobic LT (or (LT1), anything below that you have the easy zone 2 runs, recovery runs etc. With that threshold, there is associated HR and tempo to it. If you run exactly at that tempo, you can theoretically run for up to two hours. Then there is anaerobic LT2, with its tempo and pace. You can sustain up to 1h. The training to improve performance in all three zones specified above is different. This is why most running plans have some mix of slow, tempo, threshold and interval (fastest) runs. Sprinters do a lot of intervals and max efforts, so they do a rather low volume to recover from them. Marathon runners maximize volume, so they usually run rather slow to recover from it. To get a really fast 5k, it is usually run slightly above anaerobic lactate threshold, because it lasts under 1h. On the contrary, most faster people run marathons in between the thresholds and people who run 4h or similar will be running most probably at it or below it. You see those are two different sports, with different training focus. Anyway, somebody who can run a marathon will run 5k faster than if they didn't train running at all.

[@mjowsey]

@@liu-river Same here. I got faster at 5k by doing a few longer runs... if Ican run for 2 or 3 hours I won't get puffed in 5k

[@liu-river]

@@mjowsey so the trick is really to increase mileage.

[@dusterinoman]

@@liu-river i'm same like him. ran a marathon (about 7:15 per km), 32kms, half marathons, but can't sub 30 a 5k. idk, i think it's really different for each person, or maybe the squeezed fast paced running is too much for the heart lol

[@jamezday]

Parkrun is pure vibes, you should go 🤩 You can run whatever you want there, no one is going to judge you

[@Tonyr2]

Seconded. parkrun is brilliant. Such a great atmosphere and you should totally do them Emily.

[@TAGyourit]

2 months ago i didnt run, 6 months ago i didnt workout regularly, 2 years ago i was 50 pounds heavier, 6 years ago i was still recovering from a very long illness and its after effects. 2 months ago i decided to make running a 5k my stretch goal and started doing short runs and researching how to get there. Right now doing a 5k in 30min is the moon to me, i cant hold a run for longer than 4-5 minutes at the very most. Heres my plan though, 2-3 times a week (on non resistance training days) i go hit the treadmill for an hour. During that hour i spend a short period of time at a comfortable running pace, this means it doesnt make my legs burn quickly and i can hold it for atleast 3 minutes and then come down to a walking pace. week 2 i did this once per hour, week 4 i managed twice and a partial, week 5 (Current) i managed to get 5 in. all of this to say, im working my way up to a 30minute 5k too.

[@claricee3418]

Thank you for this

[@lauraknapp3651]

It’s so refreshing to hear 5k is a hard distance bc IT IS!!!!

[@lmao00o]

I just turned 14 and got into running about a year ago. I’ve been able to get my distance up, but have really struggled to get my time up. My average time for a 5k was 45 mins about half a year ago(and often times worse than that). I remember looking at these videos and getting kinda frustrated when these people would call themselves “slow,” meanwhile I struggled running a 45 min 5k. Over the summer, I started taking running more seriously and joined cross country for freshman year. Since then, I’ve gone on a run pretty much every single day and worked my butt off for this sport even though I’m not naturally a good runner at all. I’m not a very emotional person, but I decided to try a 5k again last weekend and nearly cried when I saw my time was 28 mins. This is why I run.

[@OriginalRoadWarrior]

Some advice from someone who used to run quite fast. Think of training in terms of months and years, not weeks - it takes a long time for your body and mind to adjust to running, and especially to running fast. As an example, it took me 10-12 years to reach my final PBs. As others have said, find a local flat parkrun - running with other people will make you faster. And on the same principle, find a local running club - training with others always helps with motivation.

[@virtuocitygowf7272]

Stumbled across your account. Great vid and nice to see someone grafting as hard as you did and not running a 20 min 5km as if it were a jog- keep representing the quiet majority of runners!

[@severiner7168]

Well done on your pb! I've not actually broken 30' either yet so I'm going to be working on that. Next time, ZERO talking, you can get your lovely team mate to talk at you and pace you. You are going to get it done. Go girl!

[@ccphysio6578]

Great idea!

[@Sunflowrrunner]

Great job on the PB, and thanks for taking us with you. I really enjoy seeing other normal runners achieve their goals more than elites win big races. And I hate the middle distances. Running a fast 5k is torture to me!

[@iiiizm]

I'm here because I saw that you were a slow runner. You're so fast! I've been running for years and still never been faster than a 12 min mile.

[@peacem4ker518]

interesting, how different people are. I just looked up your time in the Marathon series and you finished 3 minutes faster than me last year. At that time, my 5k PB (I also did an 8-week 5k plan before) was at 26:32 (now I am down to 24:23 and I aim for a sub 24 this year), which is easily below your goal. I am pretty sure, you can get to the sub 30. This time, it was maybe a bit too much talking during the run. On a marathon it's easy to do that, as you are slower. But on an all-out 5k, I guess, no talking could have given you a sub 30 here. Keep going!

[@crazynai11]

As a fellow slow runner, I felt your pain in this but you smashed it. You're so close to that sub 30! I'm so grateful for your videos. I find it so hard to see what feels like everyone else doing their 'easy runs' at a pace I couldn't manage for more than about 400m. I'm doing a Runna plan and yesterday my run was 1km conversational pace, 2 mins walking. And it was SO hard. Some days are just so much harder. My HR was 175 even though I was doing >7:30/km pace. A few years ago I could do 6-6:30/km pace relatively easily. Hard not to beat yourself up but getting out there and doing it is the most important thing. Well done 👏

[@Runswithemily]

Thank you so much! That’s why I think it’s important to share my journey, I think a lot of people we see online are mainly athletes or near enough. So nice to chat with and see other runners’ experiences who aren’t running 5ks in like 25 mins 😂

[@user7gaming372]

my conversational pace is around 9:30/km so I dont even have a clue how youre world feels like :D Youre smashing it!

[@zoeh179]

I am someone who hates new situations and stuff as well, and get very anxious. But I would really encourage you to push through your fear of parkrun. The vibes are fantastic. I barely miss a week and absolutely love it. Everybody just does their own thing.

[@christinaclementson]

You will absolutely break 30 mins if you consistently train. I started running in 2013 age 42. I ran a 30:48 5k. Now age 53 I run 21:30. Your fitness will just keep on improving and you will surprise yourself with what you can achieve. Keep going 💪💪🤩🤩 Congratulations on a PB 🎉

[@juliahallam2404]

Well done on your pb 😀 Go to parkrun with zero pressure on times, you will love it ❤

[@Runswithemily]

Thank you so much! Yes parkrun is in the plan soon :)

[@davidg61]

It’s not easy to get to parkrun (it’s early), but hope you don’t feel intimidated. A friend of mine kept delaying and saying “I’m not ready for it”, but it truly is such a welcoming atmosphere. I’ve never regretted turning up to one and makes you feel happy for the rest of the day.

[@NotPareidolia]

You should definitly consider buying either a belt to carry your cellphone or get something like a garmin watch to track you course and get turn by turn notifications. It may sound stupid but you'll feel better not running with a massive phone in your hands while trying to beat a pb when your HR is at 165 :P

[@minoua]

I started running a year ago. I would run slower than 30 minute 5ks. Now my PB is 25 and I hope to lower it even more on my next race! I wish you luck with your running!

[@20yearsagotoday1]

Parkrun’s are great. I think you’d really enjoy them. Friendly likeminded people who just want to get out and run/walk whatever.

[@emmarunyeard6832]

I spent years chasing times.. Sometimes achieving them but but but I got fed up of saying 'that was horrible' so now I run happy, run smart and I enjoy finishing and feeling human x

[@emmarunyeard6832]

May I suggest looking up Pegasus running.. Ultras with good ethics, committed to getting more women on the ultra start lines And NO cut off times, safety conscious and not overpriced... Highly recommend if you are increasing distance x

[@Runswithemily]

I need to try it out :)

[@Bird2024-q4p]

Amazing work, Emily. I felt your pain throughout that. Congratulations on the PB but even more congratulations on recognising that chasing a certain time is never as important as enjoying running.

[@Runswithemily]

Thank you so much!! Yesss I’m so conscious of making sure I’m setting goals that I enjoy 💖

[@karolinebrauner3289]

Really nicely done! Running fast is so hard! I ran my first halfmarathon on June 20th thanks to your journey in 2.27.37 on complete stubbornness after a shin splint injury and max runs of 11 km. Keep doing what you do. Trying to get faster on the half now and it is super hard!

[@Runswithemily]

Ahhh that’s amazing well done!!!

[@karolinebrauner3289]

@@Runswithemily you should see @allieostrander videos about her training for the Olympics and just falling short to see a fellow inspirational runner celebrate a PB rather than getting upset, that it didnt go exactly as hoped - the running community has so many amazing role models 💪🏃‍♀️🏃❤

[@killeremma]

thanks for this, I'm 35min 5ker right now and desperate to get closer to 30min so this was great to watch

[@rhonda6193]

Congratulations on your PB and great work finishing the training plan! Just wanted to encourage you to go to parkrun - I've only been in Australia and love it lots, but can't speak to the UK parkruns - but if you are worried from a time perspective you can always check out the latest results for the parkrun you want to go to and see if they seem to have a group of people around the time you'd be looking to finish! And you can always check numbers for the latest number of attendees if the concern is the size of the group ☺

[@sivikasi]

Thank you for this. I know people who run 10Ks as a cool down after work or do ultramarathons. For someone like me who only started running a few months ago and is defo a slow runner I feel so behind the curve and it’s so refreshing to see that proper runners like you struggle with fast 5Ks. I finally got a sub-30min 5K last week and I was totally washed! Thank you again!!!

[@charlietwotimes]

Been running since 1978. Run thousands of 5km runs. Run marathons, half marathons, ultras, 10km, 5km... Have NEVER cared about the time. Running gets me away from production, commodification, the capitalist needs to quantify everything. I run for it's purity, simplicity & the sheer joy it brings. That natural high NEVER gets old. Do what you love because you love it. I used a wearable but I'm not a slave to it. Just run for the joy of running & you'll never be disappointed.. it's an escape - not another room in the prison that is modern life. ^ old man yelling at clouds.. Edit: subscribed because you're a newish runner who still finds joy in running. Hope that carries on cos it just makes everything in life better. It's therapy, respite, unbridled joy, time out. Running is the only believable god.

[@katesmiles4208]

Most people are sitting at home doing very little while you are out there having a go. You are already miles ahead 😊

[@meerihiltunen]

Another slow runner here! I really really encourage you to go to parkrun, I have been loving them lately :) though I don't know how they are anywhere else but here in Finland :D but keep going, you are doing great!

[@mikestevenson1334]

Amazing job, Emily! You smashed it taking so much off your PB! Totally agree about having a training plan for getting a 5k pb. Woohoo, you did it! =D

[@Runswithemily]

Thanks so much Mike!!!!

[@RomeDrori]

Going under 30 is my main indicator of excellence, anyone who can do that is fit or massivley mentally powerfull

[@EightySixxPenelope]

You did so well!! A massive achievement to shave off 50 sec! A 5k is so so so hard, definitely my least favourite distance to train for! My 5k time is 31:39 and I can't seem to get it under 30; I thoroughly appreciate this video and your realistic and honest take on how hard it is both mentally and physically. We will get there!

[@Runswithemily]

Thank you so much!! Honestly it’s so incredibly hard 😭 we WILL do it :)

[@lowalita]

❤ it’s so refreshing to see someone who I can relate to. I’ll never ever be the fastest and I’m ok with that but I’d like to do the best that I’m capable of. So I’m trying to break the sub 30 5k aswell. Using the Runna programme. This video made me realise I have improved. And actually I need to be prouder of my improvements and not just the end goal. That I may or may or hit during this training. Dropped you a follow. Can’t wait to watch more content 🎉

[@JonasBerg86]

I'd recommend just running at the pace you enjoy, as time goes by, you automatically get faster. Don't push to get under a certain time, just let that become a happy accident when you get there. Instead of having a "I have to hit X time", I'd suggest you do "Today I have to hit X distance". No matter what time you get. And remember, the run you enjoy, is the one you will do. 80% of my runs, are slow pace (around 10k per hour), and the rest are when I push myself (around 10k in 45-50min). And I'm also slow compared to other runners. But I'm faster than myself one year ago! And since I don't push myself so much, my aerobic base gets better as time goes on. Run as you enjoy running. The longer you run, the better you get :) Just as a sidenote: Even though apps like Runna is good for some people, they don't work for everyone. Don't get bogged down too much into "Runna says I can do 5k in 8 weeks", if you can't, you can't. It does not mean you are doing anything wrong. Some people are sprinters, some are distance runners. It all depends on where you start.

[@PatrickStar-km1dm]

False. Only training in zone 2 will just make you a superior slow runner. Your progress will stall quickly. You have to polarize your training and make your easy days easy and hard days hard. Always set goals long term and short term. Once you hit them move on to the next one. Be great not average.

[@JonasBerg86]

@@PatrickStar-km1dm eh. I said 80% of my runs are slow one. Not all. I feel like you read one paragraph of my answer and just stopped there.

[@PatrickStar-km1dm]

@@JonasBerg86 No I read that, that's literally running 101 so I didn't put much thought into it. The whole "don't push to get under a certain time" is what baffles me. That should be your whole mindset when training... set the goal and get it. Track your progress so that it will motivate you and let you know if what you are doing is working. That's how winning is done

[@panzerveps]

@@JonasBerg86 You wrote "just run at the pace you enjoy". Only running at an enjoyable pace will not make you faster.

[@JonasBerg86]

@@panzerveps sure it will, it'll build up your aerobic base. The better your base, the better you will perform when you actually switch into a higher gear.

[@Ericnorify]

There's something to be said for being able to listen do your body as well. I have passed out on a run because I kept pushing, ignoring my body. Well done Emily!

[@zwartepeat3552]

Refreshing to see content about us slow runners😂 Started at 33 min now I’m doing 3ks because 5k seems so long, I’m picking up nice pace so need to try again a 5k, sub 30 should be doable!

[@jameseden9380]

Real content here. Ya mans got the best motivational chat i love it. For all the slow runners!

[@kierafitzgerald8062]

Great job! A fast 5K is a suffer fest. When I first started running consistently a few years back, I found out super quickly that I couldn’t run as much as I wanted or else I’d get tons of overuse injuries (not even 5 days a week). I picked up cycling in order to cross train and that really really trained my heart. Now I cycle 6-7 days a week and run 3 days a week (sometimes I do doubles) with a rest day every other week if not every week if I’m getting fatigued. My running improved drastically within 6 months and I don’t get nearly the amount of volume most runners get, but my aerobic engine is strong enough that I can do speed work, endurance or tempo without issue.

[@Runswithemily]

Oh wow you’re SO active that’s amazing the commitment you have!! Was it the cycling that improved your running performance too?

[@kierafitzgerald8062]

@@Runswithemily yes, absolutely! It was really hard at first, like, I could only pedal for 20 minutes straight in the beginning lol. But just swapping to one day cycling and then one day running off and on really improved my overall fitness. Check out Zwift indoor trainers! I live in a cold climate so I cycle indoors 6 months out of the year. I think it’s better and more economical than Peloton.

[@Pingolyno]

Congratulations!!! I 100% agree with you, i can easily run 5km, BUTTT running at race pace 5km is insanely brutal. U deserve it all

[@Paul-uk5dj]

Running is all in the mind. Your body will try every trick in the book to make you think you can’t, when you absolutely can. Well done!

[@torgeirHD03]

I remember being close to breaking 20min 5 years ago before getting injured. I’m trying to get back into running, but it’s humbling struggling to break 30 again 😅

[@emeliecarlsson9030]

Congratulations on your new PB! I agree, 5k is so hard, especially when you try do run it fast. I have only good things to say about parkrun, give it a go without any pressure on times, and when you feel comfortable there it might help you get your sub-30. I find it easier to push myself and keep the pace if I'm in a group. Sometimes parkrun do pacers, that's how I got my first sub-30 5k. Good luck with your future challenges, I'm looking forward to follow your journey! 🎉🎉

[@Runswithemily]

Haha I’m itching to get to a parkrun now but yeh I need to go when there’s no pressure! As a slower runner, group runs do kind of make me a little nervous but I’m sure I’ll love it once I’m there ☺️☺️

[@emeliecarlsson9030]

@@Runswithemily what's great with parkruns is that they have both fast and slow runners, and walkers. So with a time around 30-35 mins you will probably be in the middle. Have a look at last week's results and you get an idea of what sort of times they have at the parkrun you go to.

[@Snubbur]

Huge congrats on the new PB! That's so great! 🥰 For me, working on increasing my cadence was the key to getting faster and waste less energy.

[@georgeakapierz]

Big congrats. I hit my PB of 22 today and my HR was 189. I very jealous of your HR. Very inspirational

[@conorhickey]

Embrace park run they are so much fun the vibes are always high just a community of running love, you will also find (at least I did) that I ran faster at parkrun, being with a group of people really helps push me.

[@mjowsey]

💯 having people who you can try to keep pace with is a great way to hit a pace target

[@Shevock]

After running my marathon in 2022 I decided 2023 would be the year I finally broke 30 in the 5k. I had a 30:07 pb in a local 5k road race. A year of three 5k Training cycles with speedwork galore I got slower! The world didn't end.

[@ChrisTexan]

If you just stick with training plans for awhile, you'll easily pass sub-30 without a problem in your future, it's not an overnight thing, but so long as you do any decent training plans for a suitable period of time, your times will continue to improve. If you do other plans (like 10k, half, etc), the improvements to those, will transfer back "downstream" to some degree to your 5k. The key thing from what was seen in this video, if you continue longer run training, those "breaks/slowdowns" that happened in this attempt, likely will be shorter or not happen at all, even if your "full speed" pace doesn't increase much (5k training tends to focus a bit more on speed work, versus endurance, longer running plans tend to to not push quite as hard on the speed components that help increase 5k "max tempo" paces), the lower current pace/pause sections will become sustained paces, meaning your overall times will drop. Speed and endurance training are somewhat at odds with each other in short term cycles, but long term, both compliment the other until one day you look at a normal training pace run and realize that pace is faster than your previous PB was. Was fun watching, thanks!

[@strm5622]

5 km is not easy - any distance can be brutal if you push yourself for that distance. Well done and congrats to running your pb! Also: parkruns are awesome :)

[@baansiin]

i ran 27 at some point when I got into 5ks early this year, and for the life of me can't seem to be able to replicate/beat it yet. That's how I know that I did a possibly shite job and strained myself. Congrats on the new PB!!

[@layneyblack]

Well done, you went for it and got a PB! My 5K PB ( from a looong time ago) was 29:59, I’ve not run for the last few years after having my daughter and feel like I want to try again. I’m a slow runner too and your videos are great because it’s more inspiring to watch someone who is around the same pace as me going out there and bloody doing it 🏃🏻‍♀️‍➡️x

[@Runswithemily]

Thank you so much for your lovely comment 💖💖 Enjoy getting back into it :)

[@tonymayall5039]

Well done Emily. You should be so proud. Pause for a moment and think about what a PB actually means. You have run faster for longer than you ever have before. Just that in itself is awesome, but to beat your old PB by 50 seconds is huge. Amazing.

[@Runswithemily]

Thank you so much for your lovely comment Tony 💖

[@xoxrazzyxox]

Just know how inspiring you are! My 5k time is 27:30, my 10k time is 57:34… but I’ve never been able to run any further because of my inability to SLOW DOWN. I’m trying to go back to basics and do run/walk the way you do to get me up to half marathon distance. I’m trying to stick to zone 3, but slow running is a completely different style of running that takes so much mental strength!

[@Runswithemily]

Thank you so much 🥹 yes I agree finding your slower pace can be suuuuuper hard at first but you will get used to it the more you do it!

[@lostpianist]

Keep competing with yourself, keep pushing yourself, great work

[@sam.layland]

I appreciate your point-of-view!! I always tell my Hubby--"I have always loved running, but Ive always been slow". 😜 And Im okay to be slow. But I am encouraged by you taking us along!! 💪🏽🏃🏻‍♀️

[@adaptablerubengaming4151]

You still did really great, getting that sub 30 min 5k is a huge challenge for almost every runner starting out. Personally running an all out 5k is brutal because your going fast enough that you can’t pretty much talk and its hard to control the breathing but long enough so you have time put in such a big mental effort to sustain that pace for that distance which can make it quite unfun after 3k because it feels like you must stop or you will pass out.

[@TomGoreReal]

Hi. Just come across your channel. As a fellow runner, the best piece of advice to anyone wanting to run faster is, as you said, be patient. It is a slow game, both literally and metaphorically.

[@shaddapforever]

Your past 5K time was exactly the same as mine. So now I think I should attempt to work on getting a sub 30 minute 5K. Lets goooooo Great job on knocking 50 seconds off your PB. That is great.

[@anielibaldo5464]

Congratulations for your new PB!!! And thanks for sharing this with us!! This motivates me a lot! 👏👏🏃‍♀️

[@Runswithemily]

Thanks so much!!

[@TheAtl0001]

Well done, keep going. I remember the first time I ran 5K under 30 min. As a beginner I did a lot of Run-Walk-Run (Jeff Galloway) 5K and wasn't focussed on the time. After 3 weeks I ran 5K without walking, yet still did some Run-Walk-Run. I ran on average 4 times a week. After 2 months I ran the 5K in 25min. It probably helped that in those 2 months I lost 6 kg (IF and low carb, you can't outrun a bad diet). Anyway, like someone else said here, most important ENJOY it, enjoy challenging yourself, don't compare yourself with others, just go out and enjoy, JUST DO IT.

[@sapeboble100]

congrats on the new PB!!! you definitely have the sub-30 within reach in the near future, if you want it! but it's also completely fine to refocus to longer distances again. i literally just booked a half marathong for september, so i'm super excited to switch over to training for that (instead of 5k training)

[@Runswithemily]

Thank you!! Ah half marathon that’s so exciting. Good luck with your training!

[@nicksmith4507]

Nice honest video. I am a late starter but I must emplore you to give parkrun a go as I eventually did. For me it is so much easier to push yourself when you are competing with others and if you can find another regular around your pace (and there is so much range in paces it's fantastic) you will pull each other along. My times got dramatically better and my training became more focused. Oh, and remember to set multiple goals for a given race: succeeding is not a binary pass/fail. Good luck.

[@carina_2604]

not me tearing up when you had to take a break but then you kept going! 🥺 congratulations on your new pb! 🥳 you are a big inspiration for my own running journey and I'm looking forward to watching you take on your next challenge ❤ oh, and also, bonus points for including cats in your videos 😸

[@Runswithemily]

Haha awww 🥹🥹🥹 thank you so much. Haha i just can’t resist including the cats!

[@SwimBikeRunStu]

Congratulations on the PB. I made a video 18 months ago about my effort to try and break sub 30. Always pleasing when you hit your target 👌

[@jaytok7]

congrats on the 5k PB

[@richsullivan1950]

Cracking run Emily - fantastic PB. Going from running slow to a 5K - which is an all out sprint, is really hard. 32 seconds is not a massive amount, so reckon you could shave half a minute off and dip under. Agree that not meeting every goal keeps you hungry and motivated

[@Runswithemily]

Thank you so much!

[@Jaigarful]

Running is like most things in life, you only get better/faster if you focus on it. Im in a personal rut right now because I haven't focused enough on speed training and weight loss (dropping 30 lbs puts me at a healthy weight, 50 lbs would be a crazy running weight).

[@PrincessPoppy.]

I was literally cry for you 🎉 well done

[@Kayrunningandcoffeeaddict]

You got this!!! I mainly run trail half marathons and ultras. But, to me, the hardest is the 5K. Because you have to run fast the whole time and there’s no room for error… It took a couple years but I’m just under a 28 min 5K. You can do this!!! (I was always the slowest runner in school and if I can do this, anyone can!!!)

[@YnnocXyz]

Congratulations on your new PB! And thank you so much for showing the reality of slow runners! 💚A few weeks ago I was trying to get a new 5K PB myself (under 35 min). Got a new PB (by a whole second 🥹) and didn‘t get under 35 min. Now I‘m back to doing a bit longer runs and just enjoying a lower HR than with the 5K runs. 😅 Keep having fun! The PB‘s will follow, I am sure!

[@Runswithemily]

Ahhh well a PB is a PB haha!! You’ll probably find that you’ll still progress with your 5k by doing other runs too, especially if you enjoy it because it’ll keep you consistent :)

[@gavlewin3081]

Well Done on your PB. Speed will come eventually just keep chipping away you’ll get there.

[@Runswithemily]

Thank you 💖

[@CustardDonut]

Awesome work and kudos to the guy running backwards to film you, he probably runs faster backwards than me forwards lol. I'm curious how you find running holding a phone all the way, stick it in a running belt/strap/bum bag, you'll be much more comfortable.

[@Trewq79]

Jim: What's your plan for this 5k? Pam: I'm going to start really fast, go really fast in the middle, and finish really fast Jim: Wow, why hasn't anyone else thought of that? -The Office If only it was that easy haha. Great cut off your PB! The great thing about running is, there is no "gatekeeping". Doesn't matter how fast you are, you're a runner!

[@geoffh2560]

Congrats on the PB! I'm sure you'll love parkrun & it would make a great video too.

[@greencreature]

For anyone who feels they struggle to finish a distance... if you feel like you need to stop, practice forcing yourself to walk rather come to a full stop. Take the time you need to catch your breath and reset while walking and then continue running. You can even schedule walks into your runs and over time increase the time you spend running before you get a walk break.

[@karlbyrne6795]

It’s taken me over a year to get a sub 30min 5k.Since using runa for training for the Glasgow half marathon I’ve done my pr 5k 3 time it now stands at 27.38. I’m sure you will do it just keep going 50seconds is a lot in running well done

[@jonburnell532]

As a fellow slow runner, I tried to get my 5k down to 25 minutes and never succeeded. Even after 3 months of "sessions". I gave up in the end, I prefer 10/15k slow runs to quicker shorter runs.

[@leonardodiasdepaula6916]

Congrats, Emily! Great run! You are definetely inspiring!

[@Runswithemily]

Thanks so much!!!

[@DarrenDayo0903]

keep it going, in another years time you'll likely be fighting for even quicker times than a sub-30, however that requires you to stay consistent!. its sounds like you have plans in place already so just keep at it.

[@NecCip-f4c]

Man, i forgot when i could barely run a 5 k, crazy how it seems so short of a run now, this reminds me how i should slow down ❤

[@Joe_Bandit]

Congrats! I highly recommend checking out a parkrun some time. As a new runner it got me more motivated than anything. They are so friendly and encouraging. Getting your cheer as a first timer is amazing. I am faaaaaar far from an expert but I did just manage a sub 30 and it's all about pacing hey. You are faster if you run at a pace you can keep up then if you go too fast and have to stop.

[@MichaelWalker-sz9rb]

Courageous, inspirational. I so know how you feel with the pain & discomfort.

[@ampersandcastle1091]

I’m on a fitness journey right now in recovery from an ED - I’m not actually sure what my PB is, or my average pace, because I would always track calories over time. Tomorrow I’ll run a 5k and see what my time will be :) (and the great thing is, whatever time I get, will be a PB!)

[@FunkyDom29]

I stopped about 5 or 6 times when I did my sub 30 which made the last km so hard, it felt like I sprinted the whole km, my heart rate got to 207

[@jclechat98]

Love this, ngl it made me kinda emotional 😵‍💫 I’m also a slow runner, and it’s frustrating seeing running content where it’s all people who can run marathons at 4:30 pace. It makes me feel so insecure but in reality I’m not an influencer who has hours a day for running training. I also don’t want to sacrifice my weight training for running, and can’t overtraining. Last year I was running around 20k a week, at least one 10-25km run, and my 5k PB was 30:23, purely because I had more time to get more mileage so 5k relatively felt easier. Now circumstances and job have changed, and I can maybe do 12-15km per week and none of those runs have been longer than 8k as I don’t have much time. I went for a 5k PB last week and got 32:39, was so upset with myself. This video was exactly what I needed 💕 My resting HR is really low (49-53) but during exercise it spikes so easy. Focusing on exclusively nasal breathing as much as possible, and using a deep double nasal inhale with a slow mouth exhale to lower my HR has been really helpful for me in being able to run faster for longer

[@soc2168]

Wouldn’t take advice from a rolled runner 💀

[@xnickanix]

I was a treadmill runner and the first time I tried to run 5k I felt all my joints at the end but completed in 33 min hahaha and it is extremely difficult to "run slow" in order to maintain myself in zone 2. It's been 2 weeks running outdoors and I'm totally focused on improving my breathing and endurance, and I've been trying to run for longer periods instead of decreasing the time I take to hit 5k. When I feel that my running is robust, I'll try increasing the pace and look for different types of training

[@davidg61]

Well done on a PB! If you really really want to get a PB, I’d highly recommend getting to a local park or canal route and doing laps of it. You won’t need to worry about traffic and it can be a little more relaxing (though you’ll still feel exhausted! 😂). I’ve just discovered your videos, so not seen if you’ve tried parkrun yet, but the peer pressure there can also speed you up if you want it to. Good luck and keep up the great running!

[@Mack.Tracks]

Well done on the big PB!

[@Runswithemily]

Thank you!!!

[@bighabsfan14]

Well done! Whenever I try to chase PB's it never really pans out. The runs where I've set PB's usually I realize half way through that it's a possibility. My first 5k attempt three years ago was 38 minutes . Last October I broke 25 minutes for a 5k.

[@breezygodiva503]

Anyone else amazed to hear someone other than Mark Lewis refer to Park Run? You did great.

[@hemantbhandari9488]

My PB is 27:36 for 5k. I low slow running as well cause almost 4 days a week I would run 10km without trying to beat time just enjoying the run. 1 day would be dedicated to testing the limit for how long can I go. So I would push myself for 14k or 15k (will extend the distance more in future) and 1 day I keep to try and run a fast 8k. in this I try to beat my 5k time as well as 8 k time. and 1 day I keep for rest. Btw, Great video.! Since I have moved to running couple of months ago my youtube feed is filled with channels related to running and this feels so good that I changed myself in such a way that I am getting content based on fitness and diets only :)

[@melinag27]

Well doneee!!! 5k is hard🎉 but if you’re near Burgess that is a great park run for an unexpected PB😉 also park run in general is really fun!! There are usually quite a few of us slow runners there too😇

[@Runswithemily]

Thanks so much!

[@Dreamlink91]

2 year ago i was 115kg and i started running 5k every day and once a week 10k and now i am 85kg running half marathon non stop. To 5k 30min i came in few months but below that its like shaving few seconds every week. My best 5k is 26 :03 i was so close to 25.. but that was tuff as hell.

[@courtney2835]

Came on the verge of giving up cycling and running several times because despite putting in years of work I still cant measure up to my peers on Strava. Comparison is really the thief of joy. Im learning to ignore the metrics, ignore other people's numbers and just do my own thing.

[@Tonyr2]

Perhaps at your next attempt try a flat, traffic free park as it will help alot. No kerbs, pedestrians, to watch out for and avoid. You'll be surprised how much difference it can make. Go run a parkrun they are sooo good nothing to be scared about. Good luck when you do.

[@Feanaro5503]

My first 5K was in 2017 and I ran 27:21 but I felt shattered at the end. I remember sitting against the front tire of my car for a long while afterwards, trying to get my breath back. But they only got easier after that and I’ve done 70 5K races now. Racing with other people helps you go faster!

[@nickedwards1445]

The issue I have with Runna is the fact that in its marathon training plan there are more fast runs than slow. I am on my third week and it’s asking me to run at a 4:45 and even 1.2 km at 5:25 pace in their Pyramid runs. It doesn’t cater for age and weight.

[@sonidorigen]

It is important to achieve your goals; it shows your commitment and the effort you put into it. You failed this time, but it is not the end of anything; it is just an opportunity to keep improving yourself. And that demonstrates the importance of a real coach, not just an app. Because being fast doesn't just mean reaching a personal best, it's about how well you train in both strength and speed.

[@Runswithemily]

So true 💖💖

[@freddiecarpio1445]

Well done, Emily!

[@paulholloway7666]

Getting a PB is not a failure by any stretch of the imagination. You should be really proud of what you have achieved. Have another go later on, I'm sure you'll get the sub 30 minute 5k.