Run 5K everyday for a month | Running 5K for 30 days Challenge

Challenge: Run 5K everyday for a month. I hate running, and running hates me. I wanted to get out of my comfort zone with exercise and running 5K for 30 days seemed like a challenge to match.
So why 5K? I wanted to keep it short, under half an hour so my body could deal with the impact of trying to run 5K everyday for a month. I set myself a target of doing it in under 25 minutes. A reasonable goal I thought but it was a lot harder than I thought. Running 5K does take a toll on your body and I found issues with injuries.
Running 5K for 30 days is a challenge I thought would be easy but was actually really hard. When I told my friends I was going to run 5k everyday for a month they thought I was mad.
Check out my other 30 Challenge videos:
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Make sure you subscribe to the channel to not miss the next video!

[@BadassBobY]

Wasn't expecting This Quality from a channel with less than 100 subs, Awesome content, definitely underrated

[@AlexBairstow]

Thanks!

[@d.e.a.d9804]

Agreed

[@mountainlion105]

Agreed 👍

[@aljoscha6897]

Agreed, loved the visualization with graph. Well done

[@MarkKnopflerjunior]

Great job and video! Some tips from a 15:49 runner: - increase your easy mileage. And when i say easy, i mean when you finish a run, you should not be tired at all. 80% of your volume should be easy pace - interval training, for example 8 x 400m with 2 minutes rest (slow jogging), the 400 faster than 5k pace. Once a week - long slow run once a week, but no more than 30% of weekly mileage. So if, like yourself, you run 35k a week, your long run would ideally be 11k. Hope this helps you out, those sub 20:00 times are not as far away as they may seem ;)

[@AlexBairstow]

Thank you! The plan was to just do the same thing for 30 days but since then I’m quicker because great advice like this! Thank you

[@thescotster19]

@@AlexBairstow Are you still running now? Or do you still hate it and have given up? It seemed you did so well it would be a shame to stop, maybe just have more rest days and easy runs.

[@RetrieverTrainingAlone]

For improvement, I found that running every other day is better. I run 10k every other day. On off days, I work on flexibility and strength exercises.

[@TheWu]

Enjoyed that seeing your journey to hit your goal!

[@cosmonaut9540]

Great quality! Great challenge as well! Keep it up

[@samgreenan179]

I really enjoyed this video I love the fact how you’re so relatable! Love from the north east

[@amypenfold6486]

Well done for reaching your target! Great video 😊

[@AlexBairstow]

Thanks so much! 😊

[@gioh177]

Nice challenge mate, good video edits and good results from this challenge. Well done buddy👌🏼

[@rockrugbyref]

great job completing the challenge. Your form looks great, hope you keep it up!

[@AlexBairstow]

Thank you so much!

[@robas7027]

Great video Alex 👍 Congrats on completing your challenge and getting new PB. Well done mate! 👏

[@AlexBairstow]

Thank you so much ✌🏻

[@lexgrrez]

Amazing job! Amazing quality! Great job dude!

[@AlexBairstow]

Thank you it’s means a lot 🙂✌🏻

[@jumbomills1272]

Well done Alex. I enjoyed your struggle at running every day. I've recently started running again after a few years, and it's killing me. All the best for the future.

[@AlexBairstow]

Thank you for the comment!

[@runningwithroachy9591]

Loved the video, really great achievement👏. Thanks for the motivation to continue improving on my runs

[@AlexBairstow]

You’re welcome! Thanks for watching

[@bharat5648]

Alex, mate Hello from Amsterdam. What a tremendous achievement and story. Truely happy for you. I completed myself a 30day running challenge and can attest to all you have said. Keep going 🙏🏃‍♂️

[@AlexBairstow]

Thanks dude!

[@willoneile5564]

Excellent stuff mate! 5 min PB is no joke!!

[@Dawn-zg2sq]

Brilliant story and video, congrats!

[@AlexBairstow]

Thanks so much!

[@srbh90shan]

Very cool looking shoes, mate. LOL. 😀

[@adam_wetton]

Well done! My 5km PB is 18:09 but I could never imagine knocking almost 5mins off my time in 30 days. Very impressive improvement 👍 Good quality video too. Keep it up and 500 subs will come round in no time!

[@Rubix78]

Well done Alex, I am currently doing this challenge for January, You have done well for a none runner. Even as a runner I still have the same issues you mentioned in the first 8 days. The cold isn’t helping either. Great video👏🏻 21.37 is my PB, still chasing that sub 20 however, due to injuries I have gone backwards and averaging 24 minutes.

[@AlexBairstow]

It’s hard with these icy roads at the moment! 21:37 is lightening quick! You can get that Sub 20 I’m sure!

[@rodm49]

Well done man 💯 Look into running shoes with great tech on them.

[@Billy-ky6dm]

Really enjoyed this video well done 👍🏼

[@AlexBairstow]

Thanks, it means a lot!

[@samrodriguez5414]

Great vid mate!

[@niklaskonigsfeld7297]

Challenges like that are incredible. I am thinking about trying some challenges myself. You are a good inspiration! I think I might start with reading 30 pages of a book every day for 30 days. Let's see how it goes. Thanks, man!

[@AlexBairstow]

That is a great one!!

[@niklaskonigsfeld7297]

@@AlexBairstow Update: I failed miserably after the first day, now I am focusing on working out haha

[@j.r.5130]

Good job on the running challenge mate. I just found your channel and I've subscribed, you're a great filmmaker and a bit inspiring. My 5k pb is 25:21 and I'll try to run 5k+ for the next 30 days.

[@AlexBairstow]

Thanks John, that means a lot! You've got this!!

[@lilajameron7396]

This guy should be a yt star his editing to pro and videos too 💕

[@domgriffin2519]

Impressive! First ever run was 3.75k and took 20 mins - now gone under 20 for the 5k

[@xDaZedx112]

Great video mate. Glad this hit the algo and got you some well deserved recognition :)

[@xDaZedx112]

I just did couch to 5k with no running experience. My first official 5k I recorded on Strava was 27:36!! Im super happy with this considering my experience and will aim for sub 25min within the next couple of weeks :)

[@ChrisCastle7856]

Good job mate 🏃‍♂️🏃‍♂️

[@AlexBairstow]

Cheers mate

[@tembarai1389]

Good video watching every morning from Scotland

[@AlexBairstow]

Thank you!

[@Mescalito27]

Good job mate !! hahaha . Australia here, just getting back into it... and its bloody summer !! Best 5km's were 22 ish, currently on the 25 mark. but yeh its hot. 30c average when im running. There is guys passing me ....

[@blckheart8148]

Great video!! I’m running for a year so I like seeing others experiences..

[@AlexBairstow]

Good luck

[@bobbob9364]

Last year I was starting to really see improvement,I am 53 yes and was down to 25 mins 3 miles ,did 12 miles 1 hr 52 comfortably,but then injury ,back now but am trying to mix my training up ,hopefully get back to my best ,I am genuinely amazed I manage to get there in the first place

[@imafork4526]

I run quite frequently (6 miles/10k) about 5-6 days a week and those rest days are very important. Also form is essential to improving time and preventing injuries. Super proud of the effort!!

[@AlexBairstow]

Thank you! I understand 100% what you mean. Rest is massively important and I’m still working on my form so thanks for reminding me 🙂✌🏻

[@zinebtaleb7253]

hey in the description box in my opinion make the infos less to push people to watch .. great job with great quality .. GOOD LUCK

[@declangreen8979]

Smashed it mate, i run a 5k in about 21 minutes

[@Dan-zc7ut]

Great job mate 😁😝

[@AlexBairstow]

Thank you! Cheers!

[@tvmosh3425]

Congratulations. I.m watching this in Calgary, Alberta Canada. But I’m from Rothwell, Leeds. I have to ask, where abouts are you running (I assume somewhere in Leeds?).

[@michaelslack252]

You should do Parkrun(when it finally restarts).A timed 5k event every Saturday morning,there’s a few around Leeds.

[@AlexBairstow]

I’ve done a park run before but it’s defiantly something I’ll sign up to again!

[@andrewreeves1351]

Really interesting video, especially as I'm trying to do something similar. Did you notice much difference in your body weight? did your eating habits improve? Did my 5k PB last week at 23.12 so was chuffed with that but it was on a flat track which makes a massive difference. Think I would struggle to run 5k in under 25 mins with steep inclines.

[@ashwiniprafulla6506]

I’m really impressed how you could run 5k on your first day. I’ve been pretty inactive for past 5 years. The only exercise I’d get was climbing 18 steps to my apartment. So when I started running few weeks ago I couldn’t even run 400m without gassing out and huffing puffing with my hand on my knees. Yesterday I ran 5.78Kms without a stop in 30 minutes. Now the target is 10k. After that I will work on my pace and get Sub 20 5k On or Before 31st Dec. I know that’s very optimistic but I’m like that. If I don’t set goals, I’ll get bored and quit. So wish me luck.

[@AlexBairstow]

Good luck dude! You’ll smash it 💪🏼💪🏼

[@heatblaste9625]

if you manage to get sub 20 mins in 2 months you need to go to the olympics in 1-2 years with that progress

[@ashwiniprafulla6506]

@@heatblaste9625 I posted it 1 month ago. And I still have 3 months to go. My current PR is now 24.52. I think I can do sub 20 5k. I mean I hope I do. Btw marathon runners complete their 5k in 15 min. If I can get to that. 🤣 🤣 I should consider competing in Olympics. 😂😂

[@heatblaste9625]

@@ashwiniprafulla6506 i mean if you can reach sub 20 in 2-3 months you have the potential to become an olympic athlete. Other people need years to reach that time and maybe never. Olympics complete it 14 min and under

[@ashwiniprafulla6506]

@@heatblaste9625 My younger brother already does sub 20 5k. But to shed another 6 minutes after that is tough. I used to play football a lot. Been inactive for 2 year or so. I didn't count my time back then. But I have always been fast. It's just that my cardio is shit now.

[@shekharmarathe1]

Good and encouraging video

[@kevinmarriott5583]

Hi Alex, keep up the good work. Is that the M62 flyover I saw you running over?

[@vatsalnaik6046]

Do you mean Manchester????? I'm from India and I've been to Manchester. I thought it was M62 as well. I've seen this route.

[@leahrosevear4160]

I hope you kept running, twice weekly should be your minimum to maintain your fitness though. You did so well on your 30 day challenge and learned a lot. Well done ✅

[@AlexBairstow]

Thank you! I’m only running once a week however I do exercise around 4 days a week ✌🏻

[@PaulSpinks]

My first time running was 2 months ago, managed to get 37:20 for my first 5K with my PB currently been 31:05, hoping to hit that 30:00 within next few months.

[@AlexBairstow]

You’ll get there easy! You’ve got this Paul ✌🏻

[@illTryHers]

Awesome, I will definitely try this but probably not 5k that would kill me!

[@AlexBairstow]

You can do it

[@patrickmccready6051]

Well done mate

[@AlexBairstow]

Thank you

[@JamieYork]

I'm a shocking runner all round to be honest! I love going to the gym but my endurance never seems to improve... I'm struggling immediately and it's only my mindset that keeps me going! Kudos to you though, doing that every day is hard enough, but sub 25mins is epic, especially if you're not a 'runner' as they say! Keep it up, I love these sort of challenges :)

[@AlexBairstow]

Thanks Jamie!

[@doreenchang4983]

Great video! I’m a high school junior and my PB was 19:37 in sophomore year. This year I have been consistently running 20mins flat but I think ill break 20 again soon because I’m actually training hard now.

[@AlexBairstow]

That PB is very impressive!

[@RickCostello]

Try MAFS training.

[@mairakuper4701]

Great results:)

[@AlexBairstow]

Thank you! Cheers!

[@richardyoung4645]

I'm similar level of fitness and I completed the challenge of 30k x 30day mountain bike rides (off road). The hardest bit was finding the time each day. Think i need to have a go at this challenge

[@danielheltberg6202]

My fastest time recorded is 26:10 but that was 5 years ago and now I have a much higher level of fitness. If I can make a recommendation it would be to not run the same distance each day. If you run for 4 days in a week run 1 day really slowly, but a longer distance (10k?), then a short day but fast (1k rest then 1k), then a relaxed short run (3k?) and then go all out on your 5k

[@vika0194]

My goal is to run faster and further each time.

[@ORSKATEROR]

My dude lives in Privet Drive from harry potter

[@AlexBairstow]

Is he a wizard?

[@kirsteensmith3343]

Getting up every day at 5am is way worse than running a 5k every day 😂😂

[@AlexBairstow]

100% 😴😴

[@TheZlantan1926]

I get up at 3.30am,it is so brutal

[@The_Cptn_Louk]

@@TheZlantan1926 I woke up 3:30 for 6 months to go to work. It is really hard but had to me some good impact also

[@TheZlantan1926]

@@The_Cptn_Louk Depends what time going back home

[@olly_evans]

How bout both?

[@mavicaaron401]

Hey man! It almost sounds like you might have Chronic Exertional Syndrome (like me)! It’s exercise induced and causes tightness and pain in your calves and foot numbness. Depending on my running fitness my feet go numb around the same time during my run and then they come back and I’m usually able to finish my run without them going numb again. I currently have PFS (a type of runners knee) most likely stemming from a random half-marathon I did without much prep work. So I’m waiting to try a chiropractor and see if that works (I obviously wouldn’t be able to see if it works until I can run again) but the other option is surgery which I want to avoid. Go see a doctor though if you continue to have tightness/pain in your calves and foot numbness! Anyways have fun with running and be safe!

[@isoconfused8744]

I dont think once a week is enough, 2/3 times though is perfect for health and recovery it really is something you could do all your life run every other day.

[@AlexBairstow]

Very true, I do other fitness things during the week also so once is a good goal I think 🙂

[@sabhannan]

I have never run 5k before just Started my first run at 32.25min after almost 3 weeks later did my personal best so far at 25.85min. doing runs twice a week giving ample recovery time.. but planning for at least 3 runs a week hopefully if fitness holds in good stead..

[@FLFC77]

Super vlog and great effort do you mind me asking how much weight you lost?

[@dianaa8125]

You're so lucky :( I live in Perth WA and it's really hot. Tomorrow is a minimum of 25 max of 41 degree. It's awfully

[@AlexBairstow]

I hate running when it’s hot! So you’re doing great!

[@sebastiankernforscher9698]

Heyy greetings from Switzerland. I don't know what's worse, to run there where u live or here ^^ - 6 C° is the warmest it gets tomorrow and I don't even live in the mountains.. 😅 Keep up buddy, sorry for any faults English isn't my first language 🙃

[@user-bl4oq7fd8d]

Last summer I was running in exactly those temperatures and I learned that even longs runs are possible if you take water and don't overdo it. Although everyone was looking at me like I was completely insane xD Currently the min/max temperatures are -3/+3°C here in Germany. TBH it's way more difficult to find the optimal clothing layers so that you don't start sweating or/and cooling down, especially when it's raining. In that regard it's easier to run in the sun :P

[@mohamedorayith4626]

If you really want to do it, you wouldn't make excuses for your failure.... Go at night or early morning and wear minimal layers..

[@_Viking]

Try running in below zero degrees. That's not fun either. But over 30 degrees is probably more difficult for your body. For me, the best temperature is around 15-18 degrees. Keep on running :)

[@nnamdiozo]

Greqt vidoe, my pb is 26.04, aiming to go sub 25mins this year.

[@amynewberry1047]

well done:)

[@AlexBairstow]

Thank you!

[@viratkohli1799]

Heyy man which watch do u use for running ? Great video btw ✌

[@AlexBairstow]

I didn't use a watch for this video. I strapped my phone to my arm... However I now have the Apple Watch which is a game changer!

[@viratkohli1799]

@@AlexBairstow 👍

[@MrLoose26]

running is addictive , u say u hate it but somehow u cant break up with it

[@vojtasmolik]

Nice video, but rest days are really important for improvement 😇

[@mohammedpatel8836]

On day 26 of 5k and I can't still beat my best time of 34 mins. Shins are sore AF

[@AlexBairstow]

I feel you. My shins were bad. Maybe look at the way you run? I was over striding at first which was why I doing times of like 35mins+, Keep going dude!

[@talilkr5238]

how did you avoid shin pain? I only do 2 runs a week even then I get shin splints especially on my left leg.

[@pohsy3103]

boss mate well in

[@AlexBairstow]

✌🏻

[@mountainlion105]

I thought it's Johny Bairstow (England Cricket Player) Channel😁.. However, you have provided good knowledge

[@AlexBairstow]

Haha! Sorry to disappoint

[@armochimbeza898]

Running z my best game 🏃🏃it reduces some stress

[@AlexBairstow]

100%! Exercise should be done by everyone every week

[@skylinertheeditor]

What weight did u finish at the end of the challenge

[@slick7472]

My best is 22.51 would love to get under 20 minutes but at 206 lb and 5ft9 is a bit of an ask good video enjoyed it

[@AlexBairstow]

Thank you!

[@nicolasboehm1673]

amazing alex, next 10km everyday for one month

[@AlexBairstow]

Big ask is that!

[@nicolasboehm1673]

@@AlexBairstow I've done it when i was in france last summer 4 weeks 10 km a day it was tough, and you lose weight

[@tombarnes2652]

If you had rested properly between runs I bet you could have hit that on 3rd run. (Like day 12)

[@AlexBairstow]

Yeah I agree! Never underestimate testing

[@JCImail]

With the work at home, I ran one 5K everyday, 5 on the weekends. Completed 100 5K in 72 days with no rest day.

[@AlexBairstow]

You must be related to the terminator. You machine

[@JCImail]

@@AlexBairstow HAHA. Thanks Alex. I am an Ironman triathlete, Boston Qualifier runner. Fun lunch time runs :)

[@AlexBairstow]

5K must be like my walk to the fridge then. Class ✌🏻

[@cole_noth1ng313]

My best is 21:48 any tips to go sub 21?

[@bmp713]

In the beginning were you able to run the entire 5K without having to take walking breaks?

[@AlexBairstow]

During the first week I would stop and walk once. Then did ok until week 3 for some reason I really struggled!

[@bmp713]

@@AlexBairstow Wow you were very fit from the start then. What kind of exercise were you doing before? I can barely run 1/4 mile before getting completely out of breath.

[@AlexBairstow]

I was going Hiit sessions

[@bjrnerikneverdal4158]

I started runnin in february 2020, my pb was 37:50 something, by july 2020 i got my pb off 22:25, still havet got under sub 20, doing HIIT training now to get under sub20. Im 35, and never did love running, now i need to do it 2-3 time’s a week. Lost 22 pounds during running

[@AlexBairstow]

That. Is amazing!

[@bjrnerikneverdal4158]

Alex Bairstow tanx, watching David Goggins helps😂 i did 6 half marathon and one marathon also. When u get into running, u cant stop😅🏃💨👟🎽

[@AlexBairstow]

It’s like a drug!

[@AustraliaFootball]

I go for 5km runs roughly once a week and run it between 23-25 minutes. PB is somewhere in 22 minutes.

[@AdamSielicki]

I'm exactly the same

[@AlexBairstow]

Wow that’s amazing

[@shivamdohare8294]

Its took me 6 months on and off to pull off a 18:24 5km pb.

[@malocosquer7818]

Day 1 5k 29 mins that's mental nice one jeez

[@DonRocco86]

Great video well done. Fun fact to get fast on The 5 k u need to run Long slow runs 😁

[@AlexBairstow]

Thanks for the info!

[@psychicspy1234]

How the hell you have only 501 subscribers?

[@planetofrocks6868]

HOW MUCH IS YOUR WEIGHT ???

[@andersnyberg4034]

Check Altra. Great shoes. Much wider toebox than other brands. If you get numb I guess you get poor circulation in your feet.

[@carmelpaints313]

I clicked like as soon as I heard the Yorkshire accent 😁

[@ravishkumar4507]

I do run 12 km 5 days a week. Morning 5 am at 9 degree Celsius foggy condition.

[@AlexBairstow]

Ouch! You must be wrapped up for that! Great effort

[@ravishkumar4507]

@@AlexBairstow Yes to be protected from cold Else I might end up being at a covid testing centre for drainy nose

[@martins3090]

how is your deey mate?

[@linneawestberg6435]

im abit ticked off that you thiink so little of yourself but bust out a sub30 min 5k as if its nothing, aiming for a time i cat yet even dream about damn good job but please realise that theres lots of ppl out here proud of their 45ers.

[@AlexBairstow]

It’s all about your own context. I set myself a high bar. Obviously I understand there is people who can’t even do 45 but the story was to better yourself 🙂 hopefully you can too

[@linneawestberg6435]

@@AlexBairstow as long as you realise ur pretty badass and humble ur complaints lol

[@sodaresoda]

10/15K three times a week here (avg. pace 4.50). Running is freedom.

[@adamwatson1565]

Good job from teesside

[@AlexBairstow]

Thanks dude!

[@reeceh6958]

Drub Lane is a hard run to tackle

[@AlexBairstow]

You're not wrong there! That initial steep section is the worst!!

[@chomskysarmy3965]

What's this 30 day nonsense about - going from zero to one hundred in a month is just begging for injury and has no long term benefits.

[@Wesz808]

he's running 5k. Not 30 marathons or something.

[@gimmigimmigimmi]

@@Wesz808 still unhealthy if starting from zero. also not enough rest days isn't really good. I think the best thing one can do is implementing training in their routine gradually.

[@drym3943]

it is a good challenge. But it is not the best way to improve. (it may be the worst). With a proper plan of running everyday for 30days you could have run much faster

[@AlexBairstow]

100%. The challenges was to do the same thing everyday. I might look at how much I can improve in 30 days so thanks for inspiration ✌🏻

[@TariqAmazin]

And how often do u run now I wonder....?

[@AlexBairstow]

I run once a week. Usually between 5KM and 10KM. I also play 5 a-side football (Well not when I'm in lockdown!) so I do alright

[@TariqAmazin]

@@AlexBairstow brilliant!

[@TontosVotanPaSocialistas]

5K? What does it mean?

[@AlexBairstow]

5 Kilometres ✌🏻

[@TontosVotanPaSocialistas]

🤣🤣🤣👍👍👍km

[@CleanFinish2023]

Did you lose any weight?

[@AlexBairstow]

Not as much as you'd think. My legs defo got stronger with some muscle mass but my waist did get the thinner. If I'd of prioritised my diet more than I did I bet I'd of lost loads

[@akhilpandey1579]

21 min

[@devidia]

You might wanna back those numbers up with something because now it just looks very convenient for the happy ending of your story, doesn't it?

[@AlexBairstow]

I agree! I’d be skeptics also! But, I’m more than happy to send you a screen shot of the MapMyRun app with every time and distance to back up my claims! :)

[@devidia]

@@AlexBairstow I don't really mind if it's true or not so i don't really need 'evidence'. Just if you want to do another vid like this it won't be a bad idea to add some more proof like data from a certain run or something like that. keep runnin' mate

[@AlexBairstow]

Thanks for the advice! :)

[@sonnyjaxgang6675]

Did you loose any weight ?

[@AlexBairstow]

Yeah a little, I imagine if I’d of proper dieted with it I’d be lean as anything

[@sonnyjaxgang6675]

Alex Bairstow I’m thinking of doing it

[@shrawan0825]

I am also trying 5 kilometers every day

[@AlexBairstow]

Good luck!

[@favourfredosaghae9198]

My 5k was 19.56