NEW 5K Personal Best!!

#nolimits
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[@spencerpeterson3194]

"Pain is Coming" Put that on a t-shirt and I'll take six of em. Well done Lionel (and Erin). Cheers from snowy Edmonton!

[@ivanavramovic9837]

Hell yes

[@TriGator]

I'll also take a couple of those t-shirts! Great idea.

[@hipwellfamily8071]

Count me love the idea

[@gildasribau9558]

Can’t stop laughing

[@mont.8261]

I want one!!

[@rudgore]

Not nearly as fast but took my 5k from a 22:21 to a 20:49, going to work on getting it down below 20 over the winter.

[@jackmiller9864]

please if you have a bike bike it will help u recover and ice every night it helped me get sub 19:50 if you do that u will be in great shape it will exceed ur goal

[@swaky5138]

You got this brother!

[@GSixV]

@@jackmiller9864 wdym by ice?

[@jackmiller9864]

@@GSixV ice ur legs every night with a bag of ice or an ice pack it will limit soreness its the same thing with ice baths i run xc and u basically have to or u will want to quit

[@rogerc23]

@Craig Schroeder how’d it go?

[@59css]

Just did a 10k TT yesterday, I am pretty new to running after mainly lifting weights since my early teens (25 now). I have only had a handful of runs over 10k in distance but I managed a 53:15 yesterday! Great run Lionel

[@leftissportsactivity1669]

Cool Sheldon! 👍🏼 What's your weight? 🙂

[@59css]

@@leftissportsactivity1669 Sitting at 210 lbs right now! I am also about 6' 1". Used to be a little more muscle weight but lost a bit because of gym closures. I have also had bilateral surgeries on my lower legs in the past 2 years to fix my chronic exertional compartment syndrome. I only used to be able to run for about 5 minutes before it was too painful and too much pressure in my lower legs that I couldn't dorsiflex my feet!

[@leftissportsactivity1669]

@@59css ​ I think 210 Ibs are a little bit more as 95 Kg, and 6' 1" are 186 cm. I'm 91 Kg and 188 cm. My best 10k is 1:06:xx. My age is 51. My next goal is to transform 5 kg fat in 5 kg muscels und run 10k in 1:00:xx! 👍🏼😉

[@59css]

@@leftissportsactivity1669 Awesome, good luck with training and hitting your goals!

[@jongant]

You know when Lionel has his HR in the 160's he is working hard. Everyone else in the world >180! I really liked the graphics, music & editing. WD!

[@TommieTh]

Why is it so low by him? When i do a race i am most of the time in the 190-205 zone

[@daskanguru140]

@@TommieTh Because his maximum heartrate is very low (around 170 I believe). Max heart rate is mostly affected by age and genetics, my personal max heart rate at age 20 is about 200 for example, which is within the normal range but maybe a bit low. My dad's max heart rate (age 49) on the other hand is only around 180 these days. Lionels max heart rate seems to be quite low for his age, that's probably due to genetics

[@fkhan98]

@@TommieTh he talks about it at the end of kzbin.info/www/bejne/pYnIgqWjgbp7aJY

[@Naah732]

You are not really correct , off course he not so young ,but he is ultra distance it means his heart push more blood than other athletes because lionel has a lot of aerobic work , an he not so explosive, i mean he much faster than me in running ,but i think i can win 1х 300-400 m cause i am not ultra distance athlete and he can't push it that hard ( as non ultra endurance athletes)

[@beltransuarez4941]

Well i have a couple ideas: 1500m swimming 10k running Man you inspire me a lot throughout this hard times i am gonna do the exact same training, this sunday i did the 5k to see where i am and it was 17:54 so in 8 weeks time i will share how much did i improve. Thank u so much

[@jaynearnold5216]

gl man let us know how it went!

[@ArchHokie06]

Way to go Lionel! I did my 5k TT a few weeks ago. I had a PR of 19:13 from 2011 that I shattered to go 17:28!!! A lot of life has happened in those years including an ACL tear, two knee surgeries, recovery from that starting from scratch, and finally a return to triathlon! At 37, I never thought I would PR any running distance again let alone destroy my PR from my 20s! I followed it up by doing a 1 mile TT a few days later and broke my PR from 1997 (track when I was a teenager) to go 5:04! No Limits!!! Rooting for you on the hour record Friday!

[@HarryPotter-wm3kf]

LIONEL is such an amazing role model. He's an open book... about his past... about his mistakes... about his goals... about his training. LIONEL is such an amazing role model. You're an inspiration! Keep it up! I want to see ya win Kona some day !!!

[@schoiswohl]

After 10 weeks of hard work I dropped my 5k time from 23:59 to 22:16 today. I am totally happy! Respect to everyone with dreams!! Stay healthy!!

[@timSquash]

No shot My pb is 23 59 and I’ve just started training to get a better time Today I’m going for a better time

[@adamandre8277]

I've been running for a few years and just broke sub 20mins for the first time! I came in at 19:55.. Thankyou for the inspiration Lionel, next up - Triathlons!

[@Brian-zb1mv]

My heart rate watching this is higher than Lionel’s running it. 🤦‍♂️

[@zac1672]

Go to a doctor

[@Jason-lk1ko]

😄😄

[@oscarball100]

Unreal! went from a 17:56 down to 16:22!! 9 months of triathlon training down and looking forward to the rest~!!

[@sportscientist]

Being the physiology and endurance training science geek that I am, Lionel's videos are among my favourites! Great effort, great stuff! Lots of information in his HR, his breathing, and in the lap counter that tells us what these efforts are like. I have never seen LS's HR above 162 or so in numerous Zwift race videos and here, so his max HR is about there and he was hitting 161 at the end in this TT. The white dot on the track on the upper right corner of video is wrong (GPS issue?). It suggests he was doing 73-74s laps, but using the actual time OR a stopwatch and a landmark line on the track confirmed that after ~72s first two laps, he held steady 69.5-70s lap pace through the effort.

[@ivanr.5928]

Training by myself has been hard, especially lately, but I got to say this has absolutely made my day and inspired me deeply. You made this stranger super proud today.

[@lanewullschleger6077]

This video was so inspiring! I have possibly my last highschool cross country race on Saturday. Hoping I can break my PR of 17:45. Amazing job on the 14:37 LS!

[@nikplok]

"Pain is coming" all the way!!! Monster mode🤘🏻🤘🏻🤘🏻🤘🏻 Congrats 🙌🏻🙌🏻🙌🏻🙌🏻

[@alfredoargueta6061]

Greetings from Panama Lionel. You inspired us all when you visited our beautiful country to race Panama 70.3 and you keep inspiring us every single day. Many congrats champ to you and the entire team! Felicidades campeon!

[@tomasdalponte733]

Well done Lionel, Erin, Taylor and Nate. I got my pb last Friday. I think that a 5k in 20:59 is really good for a math teacher Thanks to you to inspire me to smash myself for that pb when I was doing pretty bad Good luck on Friday

[@deogratias948]

Goodjob Lionel !!! You inspired me to improve my pb as well like everyone here ! Tomorow i will try it again. I'm aiming 18:00.

[@deogratias948]

Response : i went 18:21 :D

[@boazyu3084]

@@deogratias948 still beast. Great job!

[@deogratias948]

@@boazyu3084 thanks man :)

[@swiftprotector]

Just did a 10k TT managed 50:25, 48 years old and decided to get back into running a month ago, loving that old feeling coming back 😊Love what you're doing Lionel keep content coming👍🏻

[@gerrybarnes9999]

Inspiring... 25 years since my last track session. You brought it all back. Thanks for that 💪

[@90210adi]

Did my first sub 20 5k 2 weeks back. Took about 6 months to get there. Previous pb was 21.19. Got a 19.54. And watching your training vids is what gets my blood pumping. Massive respect bud. And congratulations on the pb!

[@Gu7ller]

I am doing my 5K time trial tomorrow. Trying to break my 2016 PR of 18:53. But I don't know why I am more nervous about yours hahaha

[@kevinstachon8344]

good luck man

[@Lionel.Sanders]

Good luck. No limits

[@aarontherunner2917]

good luck

[@Gu7ller]

@@kevinstachon8344 thank you!

[@Gu7ller]

@@Lionel.Sanders thank you! I have so much energy today after the 3 day kind of taper that I am doing that I am starting to go crazy, my body is begging for more intense sport, but this morning I just did some yoga and walking and in the evening I will do some low intensity bike training. Maybe you could share some tricks to "relax" before an important date, like for example, how are you tapering or relaxing for your 1hour Canadian record attempt. That would be cool to see. Or maybe you can speak about it after the attempt. Send you much love from Spain and wish you all the best! I will be cheering in the live stream :D

[@stu3232]

This brings me back to the pain of 5k races. You kind of forget until you do it the next time because it's so extreme and all the adrenaline. The taste of blood in the mouth, making noises on the exhalations, and the wondering how the fuck you're ever going to make the finish line from about 1.5k in. Always glad you did it when it's over though and that you really went that hard.

[@bobbymac1972]

Congrats Lionel!! Yes, please get on the Swimming. Daytona is and the Big Unit are waiting!

[@whereirun]

14:34 with arms like that? Legend!

[@kortex628]

Wdym

[@siciliancannoliandanespres6021]

@@kortex628 Pretty sure he means Lionel has a good amount of muscle for someone who is running that fast.

[@kortex628]

@@siciliancannoliandanespres6021 oh lol

[@JoshNishitani]

Awesome run Lionel, I also recently pb’d in the 5k, running 16:25, hoping to be as fast as you someday

[@scottprice5412]

Congratulations on your PB, Lionel! I did my final time trial run last weekend, improving my PB from 19:04 (May 2019 road race) to 18:15. Next year, I'll try to break the 18-minute mark. Thank you (and Erin and Talbot) for putting this series together, and for helping me to achieve my new PB. Good luck in Daytona!

[@nissenalf]

Congratz to all of you, strong effort! Got inspired by you, and went on a similar mission. Every tuesday I dedicated for improving my 5k speed, 3 x 3 weeks 9 sessions in total. fastest I ran this year before the sessions was 18:45. week 1: 5x1km intervals as near to 3min/1km I could manage. week 2: 3km all out, week 3: 5 km all out repeat... I ended up running a 18 flat:) Thanks for inspiration and sharing, wish you the best of luck tomorrow at your hour record attempt.

[@ACDANWsubmission]

did my best time in a 5K ever after only 4 weeks of devoted training, 19:58 down to 19:10!

[@notorious_mig7878]

Great job, Mike!

[@Gu7ller]

That’s awesome :)

[@urklenurkle]

Wow, I only had two weeks of training and did it in 16mins. Keep trying bro

[@Naah732]

I aimed for 9.15 for 3k and 16.10 for 5k

[@Naah732]

@@urklenurkle you are runner or tri

[@olivierpichard79]

Great video (again 😊), big performance, motivates me a lot ! Loved the comment at the end about the Hour record attempt : « it is going to hurt » 🤣🤣

[@fabianthaesler1317]

Just great. What a performance! And all that right in front of a camera. Who else would do that expect Lionel. Thanks for sharing!

[@timobrien256]

Graphics are awesome.....thanks! My PB is 14:30......now 65 years old with a brand new hip.....you inspired me to get after it this winter with my first goal of 25 minutes for 5k

[@vincentslusser9205]

Definitely want to see an intense swim session !! Bring it !! Congratulations on the new 5k record. Sweet

[@fergusb2440]

Just seeing this video now! Awesome job! I did a 5kTT on my treadmill last month after some unusually high winter distances and a virtual trail race series. I was only off my 2012 time of 19:56 by less than a minute. I did this one just a couple weeks after turning 50. I am happy with that but of course I could see room for improvement. Can't wait to give it another go, this time on the roads!

[@kaustubhm13]

This was super Inspiring Lionel.. as always... 2 weeks ago I got my 5k PB in 23:43 breaking my previous 25:30... Love to follow your journey champ... Thanks all the way from India 🇮🇳...

[@battlefielders]

Great fight in you and I love to see the struggle, your a terrific runner man

[@gusrallim]

Ran my first 5k under 20 mins with 19:35 today. thanks for the inspiration!

[@lucaslittmarck6804]

Awesome video. I started to train earlier this year from no training in the last 8years. Your videos always makes me want to go and train. ( First your videos want me so watch more of your videos haha )

[@ryanking1460]

Nice work Lionel! Yes to swimming series!

[@henrichaudoir9434]

Can’t wait to tune in! Will be cheering for you!! 🔥🔥

[@codyr2318]

This series has been so inspirational to me. It’s my life goal to run a sub-5 mile (currently I’m at 6:00) and I am feeling more jazzed than I’ve been in a long time to pick that goal back up and get that PR. Would love to see similar series like this in the future, especially relating to running and cycling (two of my three sports!).

[@hans2973]

You are extremely inspiring and motivating. It helps a lot, not just in running. I’m relatively new to running so right now it’s still fairly easy to achieve a new best. 5k Pb at 18:48 right now, going for the sub 18 in the next 6 Weeks. “Pain is coming”

[@alfonsocarrenoguadalupe7055]

So manyThanks for the training!!!.. I ve been following the program from Spain.....enjoy a lot with yours videos!!!!....It s my first planning..I m "starting running"....I m 44..... And I ve get my goal..... Under 20.....19' 44".....and so nice experience and happy!!!.... And Sorry cause, só bad language. I can write just a little!!!!....

[@jaimegu]

Congrats, Lionel. You can win most of the local 5K races with that pace. Gotta mention something, though: Why only imperial? north of the border we use metric. I understand if you train in one system or the other, but a 5K is metric, the track is metric, so presenting the results of it in the video make more sense in the same international system, at least for me. You asked viewers, after 2 years injured, not only I don't think I can get to my former self, but I struggle to run shorter distances, my best 5K/10K have been in the middle of a half. In top shape, pace calculators put me around 19:00 for the 5K and sub-40 for the 10K. And I have another comment, RE: Hour record: I find insane the cost of the velodrome rental. Cycling Canada should have footed the bill and add a coach. I'm pretty sure, you could be a great asset for them at world champs, Panam games. All the tinkering on following the lines, bike fitting, gear selection... Campenaerts used a high cadence to break the world record, whereas you are planning to use ironman distance grinding. If you break it, I bet you can break it again with more track time and guidance.

[@JonExplores]

Its incredible to watch you run 4:40ish mile at 150 BPM. Lightning fast time 🏃‍♂️💨 and you paced it very well. two thumbs up 👍🏼👍🏼

[@matthewcartner583]

Hey Lionel, got a new PB last week Saturday, 18'24. Super happy. Hi from Zurich.

[@mauricestephan8445]

Your run form is very good. You have really corrected your running style. Thats really good and healthy.👍

[@ianbarnett6027]

Fantastic run Lionel. Congratulations.

[@josephfelicejr.2420]

Go man go doing a fantastic job

[@Touchtight]

Super effort my man.. inspiring! Time to get back on hunting down that 20 minute mark for 5k for the first time in 10 years.. let’s go.

[@davemorrill8337]

Well done Lion, you are truly inspiring. I have started a 5k challenge myself with a group of friends. Last week we did a baseline 5k and for the next 8 weeks we are all going to do workouts, some solo, some together. We are one week in and excited to see the results 7 weeks from now. Thanks for the inspiration and motivation.

[@stuellenberger8735]

Whata machine ! Pretty awesome to be able watch it from that pov. Awesome.

[@neilroome596]

Awesome M8, great to follow, best of luck for Friday and your next big challenge"The Big 1 Hour".

[@shaunblackie1363]

Did 12 of your 13 workouts on the treadmill with the exception of the 3km test. Did my 5km time trail this morning, lowering my 2018 PB from 18:52 to 18:12. Happy with that 👊

[@joemalone1836]

Awesome to watch. First proper triathlon training season. Benchmark 20:29...let see how fair under 20:00 we can get before Ironman UK (4th July 2021)!

[@tommyg5971]

bad ass Lionel!!! can't wait to see hour bike attempt!

[@heff5525]

Totally awesome sh!t LS.....I am in an ultra dark patch currently......seeing you want to endure the hell to get faster in the 5k has punched me in the face to wake up.....Thank you for beating a BEAST! I actually do want to see the swim challenge.

[@josephfelicejr.2420]

Great job brother keep it up fantàstic

[@ryanfrouws8045]

Hey Lionel Sanders... I’ve been following your 5k workouts and last week I ran my 10k best... next week I’m targeting the 5k and your an absolute beast and wanted to say thanks for the vids and motivation!

[@SamYoYoYoLong]

Lionel is the MAN! No Joke!

[@DanielUnterrainer]

Incredible performance what you pull off Lionel!! Always shocked how low your HR is. My 5k all out HR is avg. 180 with max 196 lol. impressive as always

[@marciomacedo7404]

Congrats for the video Lio. Very visceral and inspiring. I watched 3 times and it is awesome to see the details, the pain, the breathing. Congrats for the PB and to the team for the production of this.

[@jondohnson8417]

Next goal: 10 k below 30:00 For a runner I cannot imagine a bigger goal - you can do it!

[@Tomas-eb7qj]

It will be really tough for him

[@stevenmurray1516]

Super congratulations! You crushed it💪 thanks for motivating us all to get back on the track and commit to the process 👍

[@avoycendeether8869]

HOLY CRAP THAT WAS A HUGE PR!! Wow. Surprised. Thanks for taking us on this journey with you.

[@olahgeorge]

Congratulations to every PB breaker! Great job, great content! :)

[@yannikgiese1798]

Great effort! Glad to see your hard work paid off and you broke your PB by a considerable margin!! Truly inspiring

[@mpcygan]

Hey Lionel. I just discovered your channel and it's been super inspiring!

[@donhenderson1982]

That was awesome Lionel! Had my 9 year old kid fired up cheering for you watching you run that. I’m a swimmer. I’ll never touch your running. Love to see something swimming that you do. Please!! (After you break that cycling record 😉)

[@josephfelicejr.2420]

Push man all the way no stopping

[@gerardriv7753]

Good job on your 5k PB Lionel and goodluck on your coming 1hr tt.

[@MarceloG..]

WOW, you are a machine Lionel!!!.... Great Job!!!.... very inspirational.

[@msunilmenon]

Awesome LS.. Nice to see the improvement in your running form. Arm swing, core engagement and forward lean... Perfect... Just hold on to this form...A podium at Kona confirmed

[@Mike.A.]

Congrats Lionel, amazing and inspiring effort! 💪 Thanks Erin and everyone involved in making this series, including the training partners, it's been fun to watch. For a swim goal it's got to be 1500m.

[@rafaelleiva1982]

Wow!!!this guy is an inspiration to many of us amateur athletes. Congratulations!!!

[@robertbell387]

This was awesome to watch. Nice job!

[@codyd.1415]

My best was 6.05 5k pace at 44 years old. Gotta feeling Lionel will laugh at that when he’s my age. He’s amazing.

[@MarkSmith-dx4nq]

This is awesome man, congratulations, that is a huge chunk to take off at that speed, you might just inspire me to take up training again :) fell off the wagon in mid summer when i realized there still wouldn’t be races in my area for a while.

[@tomfisher2000]

that was epic, surely a swimming series to 1500m PB next

[@sineadtwomey5553]

AWESOME!!! Super motivational - am getting back into track after some time away and am going to make this my own goal. Thanks again Lionel !!

[@mlegrand]

@Talbot, I like this camera angle! Cool vibe to this 5k effort.

[@mlegrand]

Oh wait, sorry about that. Doesn't look like Talbot was on the bike here.

[@Xbrenn76]

Thank you soooo much for this I started later and just finished with difference of 30seconds! And in so, breaking the 20 minute mark. Not as glamorous as yours but 19:41 is good for me. Should definitely try this for swimming. Thank you both for the inspiration

[@simonedwards5564]

I ran 16:42 in 1994 but have a much better EQUIVALENT over 3 miles in training in 15 MINUTES 15:35 pace in 1992 so I know how hard it is to run this....in trainers as WELL!!!!!!!!!! (I did that fast 3 miles on the road with some serious hills in it ..THANX HAFFID MY BROTHER R.I.P.= 14:35 IN TRAINERS BY YOURSELF IS OUT OF THIS WORLD WHAT WILL YOU ACHIEVE WITH GOOD COMPETITION AROUND YOU???? YOU ARE BRILLIANT ABSOLUTELY BRILLIANT!!!!!!!!!!! WELL DONE THAT MAN FROM ENGLAND!!!!!!!!!!!! BIG UP!!!!!!!!!!!!! YOUR CHEST

[@simonedwards5564]

What An INSPIRATION!!!!!!!!!

[@MrYbeaudoin]

I want a “Pain is coming” T-Shirt

[@eoingriffin7566]

super run L.S Starting my first Ironman training at the start of December . Ran 5k in 18:48 so this is a start. All the best 2021 season From David Griffin

[@chandy141]

Please do it for swimming. The swim feels like the final piece of the puzzle, and as a fan, it would be way less nerve-racking to see you get out of the water with the first group and not need to break the Canadian hour record on the bike just to get back into contention.

[@florianrachinger1806]

Hahahaha so true 😂 everybody knows that he would be unbeatable if he could swim with the fastest guys in the water :)

[@Naah732]

@@florianrachinger1806 still some extremely fast "new school" runners will take a part on Daytona challenge,wait for it

[@susanwiggins6309]

Wow! Congratulations Lionel! And congrats to your mom on her PB - very impressive!

[@ЛёхаБукреев]

This month i aslo made my PB 5K. Congratulaions, Lionel! Good luck tomorrow on a bike. Will be online with you

[@MishMash95]

Absolute epic, very inspiring effort. I'm primarily a cyclist and seldom run (perhaps once every 3 months or so at the moment), but my 5k PB is 17:51 (3:34min/km). Would like to see how far I can push it with running-specific training, Sub-17 would be a nice round goal :) Though running always wrecks my legs far more than cycling, so I find it hard to properly "train" it. I imagine my cardio/VO2max is quite a bit better than what my muscles can technically handle, as I've not really "built-up" the conditioning through running, seems I would need to do a few months of easier running to build up the muscles and efficiency, but given I like going hard and don't want to necessarily lose too much cycling conditioning, I don't tend to add running to my training plan.

[@faridtl]

Once again inspiring others with your achievements. Congrats @lionelsanders always pursuing your PB

[@sergelebourdais3361]

Not at fast as your, but I’m now under 20 minutes. Coming from 20:09 in 2018, I’ve done a 19:17 on October 17th! Well done for your PB Lionel 🦁🔥!

[@gregmcfadden9904]

Inspiring! Great job Lionel, and Erin awesome job shooting this!

[@5kperfectionist]

Bro I used to watch you.. your form looks so much better now. Great vid. I’d say I’m in about 14 minute shape ... hopefully we race one day. Well wishes, great vid

[@derekowens2427]

Nailed it! Also, yes to the swim version I'm absolutely down!

[@christiaanwepener4041]

Dude, well done! You are such an inspiration for my training. My first triathlon in 43days🤘🏻

[@drtimoneill]

Awesome stuff! Good to see your Training Peaks fitness score too @ 90!!! ... you know though that Gwen Jorgensen's was 108 back in 2018 though :)

[@trinerd]

Well done! Thanks for sharing your training, I followed your workouts until the 6th workout, and was able to run a 16:52 5k, not a PB but the fastest I have gone as a triathlete in my late 30s.

[@leandro.pedroso]

you are junst aewsome, dude!! big congragts from brazil!

[@JeffBabister]

Way to go! A 14:30's 5K sure does sound cool.