How Much Can You Improve Your 5K Time in 30 Days?

How much do you reckon you could improve your 5k time in 30 days? We teamed up with Runna and challenged 5 runners to do just this…plus whoever improves the most, wins £1000!
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↓↓ How much do you reckon you could improve your 5k time in 30 days? What other challenges would you like to see us do with Runna? Let us know in the comments! ↓↓
What’s in this video?
00:00 Intro
02:12 The challenge begins
02:40 Week 1
03:32 Week 2
04:25 Week 3
05:17 Week 4
06:53 The final 5km
09:42 Who will win?
MUSIC licensed by Artlist and Epidemic Sound:
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[@photoboothz]

I'm afraid we're now too invested and will simply need a video about coaching Steve to sub-30. 😂

[@Xerrea]

Yes! Please make this happen!

[@taniadean8739]

I agree !! coach Steve !!

[@chantalszemenyei1682]

1000%

[@gazzydoesntknow]

Yes! Let’s go Steve!

[@carlhumanbcrab]

Thank you for including a runner whos time is over 30 minutes. Feel like almost everyone on youtube is doing sub 30 min 5ks which can feel a bit demotivating for slower runners (me)

[@LR11306]

Same!! The guy who just broke his PB with 33 mins is me!!

[@garymanders1273]

Nothing to stop you maximising on your ability..10 years ago i ran 5km in 33mins within a year i was down to 27mins when i was 50yrs old i ran sub 20mins..in my late 50's now still running 22-23 mins for 5km...take your time..increase your mileage gradually...fit in strength training if you can..be consistent and you will improve...best of luck

[@vweezie8811]

@@garymanders1273 33 down to sub 20, that is awesome brother, Nice Job 👍

[@carlhumanbcrab]

@@garymanders1273 definitly a goal for the future. Working on my first half marathon right now so pace is taking a back seat

[@carlhumanbcrab]

@@LR11306 great work!! Super happy for you

[@bramhouben1628]

The fact Dylan was able to cut his time to 18:14 in just four weeks is crazy. Definitely inspires me to get that sub 20 5k!

[@CoachKyleZ]

Same! Started running in April, did my first 5k at the end of April. Still have 6:47 to trim for the 19:59 time.

[@jordansnyder8001]

My biggest barrier was sub 20. It felt like it took forever. But once I broke it, the times just started to get lower and lower. It is also easier to stay consistent with it too. I just did a 6 month block of easy, low heart rate runs with no speed work(currently training for ultras). I did my first 5k race with no training leading into it a week ago and ran 18:28. You got this!!!

[@TM-721]

@@jordansnyder8001 how did you manage the break the sub 20 barrier? focussing on easy longer runs? Focussing on speedwork and intervals? A combination? I have problems breaking it so i'm interested in other people's training

[@jordansnyder8001]

@@TM-721 80/20 running. I stayed in mid zone 2, low zone 3 for 80% of the week. I would do speed work twice a week. 1 tempo long run, and the other mixed between repeats ranging from 400m up to mile repeats. I credit my increase in mileage to really pushing sub 20 and beyond. I was averaging 30 miles a week starting out, to when I finally broke sub 20 I was closer to 80 miles. As my weekly miles went up, the faster I got. I stay around 60-70 miles a week now and feel like i could run at a moderate effort and go sub 20.

[@kleitosaliagas5668]

​@@jordansnyder8001 That is all extremely impressive, but that kind of milage is just on another level and not anything I think I would ever be comfortable doing😂! Can I ask what your 5k time was when you were logging 30-40 miles per week?

[@silvermandavid]

As they were all sitting there after their first run and Sarah was explaining that the cash prize goes to the one who improves the most, I could read all their minds..."damn, should've run slower."

[@waynecanning7471]

I think they were watching to see how exhausted they were though and that is why they chose these out off all the runners..

[@raymart86]

Very impressive to see Dylan go from a 19:19 to 18:14. Well done by all the runners! This was encouraging to see as an older, slower runner myself.

[@TheManCadian]

Now that was inspirational. I love how you chose a lovely range of runners, and how everyone improved. Great work, and seeing regular folk achieve is perfect.

[@ianssight2785]

Strange but I felt emotional watching the girls and guys complete the final challenge. So proud of each of them. Runners to the core

[@Run_stevie]

This was an awesome experience!

[@Stevenc1984]

Excellent improvement over 30 days, keep it up and you'll certainly get that sub 30. Good luck!

[@JezzaN1]

Crushed it Steve, well done mate!

[@r_taeja]

Gooooddddd shit Steve! You are the fucking man! I absolutely loved your effort. I really hope you've been consistent with your running and have been having more and more fun ever since! :))

[@ChristyJacobs1111]

Love this! It’s so inspiring. Congrats to all the runners and to Dylan for running an incredible 18:14. 🎉🎉🎉

[@sopgor]

Dylan absolutely smashed it in 18:14! The most inspiring video I've seen in a while, really nice to see a training plan for such big improvements. Keep it up!

[@Joshua-sd1cb]

Congratulations Dylan on 18:14! It shows what trusting the process looks like when you follow a great plan. I wish you many more PRs ❤️

[@unknownartist12]

Massive effort from Dylan to run a 18:14! A time only in my dreams. Well done everyone.

[@jackseymour4556]

Awesome. I have gone from 27.55 for a 5k down to 26.12 during my 10km Runna Plan. Love it. So brilliant.

[@hollie9265]

Congratulations to all these runners for smashing this challenge! It’s incredible to see for each and every one of them to get a PB. Biggest congrats to Dylan for his 18:14 winning time however, it’s a goal of mine to eventually run a sub-25 5k! 👏🏻👏🏻

[@Tildamathi]

THIS is the content we want! Thank youuuuu ❤(usually hate sponsored stuff like this, but this one was genuinely interesting and valuable!)

[@DaveMcc]

Love this! Such great vibes with them all, and it's refreshing to see a variety in the runners! Big Up Steve!

[@anais6954]

Fantastic. It’s amazing what challenges like this can do to your running. Very inspiring. Congrats to Dylan for finishing in 18:14 🎉

[@Henne667]

Great content, inspirational yet relatable! Congrats to all the runners involved! Finally got my own sub-20 5k this year, in the middle of a runna marathon training plan. Not quite in Dylan’s 18:14 range yet. But seeing the guys and gals’ improvements in the video, I might give runna’s 5k plan a go next 😊

[@rogerrichards8048]

Well done to all the runners for completing the 4 week plan. A great improvement from all of them. I think Dylan will get down into the 17’s with continued structured training. 18.14 was his official time on the second run.

[@jonasgrnbek7113]

So good that you did it in % and not in minutes. That is so well deserved!

[@jackhuxley876]

18:14 is incredible! I'm just starting out running again after a long period off. 22:43 at Parkrun today. Lots of room to improve!

[@rachelkettle8168]

Well done for everyone that toke part, you all did amazing, so inspirational and motivational see how hard everyone has worked

[@flashash555]

Dylan’s smashed it! 18:14! Well done to all of you guys for doing so well! Hopefully I’m going to be knocking some time off my 5km this year !

[@sheepdog.6680]

Extremely inspirational video! Great watch, congrats to everyone especially Dylan’s time of 18:14. These videos keep me moving and improving! 👍

[@richardtempest4837]

Dylan nailing a 18:14 is an brilliant achievement. But I am really pleased for Steve amazing effort and everyone who took part are inspirational for the effort they put

[@MuroFury]

Brilliant to see such a range of runners included in this and each improving! Congrats also to Dylan for pushing for the 18:14 5k!

[@williambunter3311]

So good to see you all enjoying yourselves and having a good laugh. It demonstrates that exercise can be fun!

[@Badgertronix]

Great job! Big fan of Runna. I'm on week 5 of the half marathon plan and my running is starting to feel next level. Such a great tool

[@ilyre18]

Great project Runna & Running Channel! I’ve been using Runna since January, really enjoyed it so far. Congrats to Dylan on the new PB of 18:14 👏🏻 I was predicting he would definitely improve, a whole minute is a lot!!

[@Smatho2]

Love how everyone has realistic goals from their own standard and not stretch too far because others were around. But fact Dylan still got the greatest % improvement is crazy with how quick he already is! 18:14 is amazing effort.

[@laneystain]

I was going to guess about 18:45 for Dylan, but 18:14 is absolutely incredible! Well done to everyone taking part! 👏🏻🎉

[@MarcNunn]

Looking back over my Parkrun times, I managed to improve over 2.5 minutes on the same course over a 3 week period, from 30:37 to 27:55. So just keep regular running and the times will just start dropping enormously.

[@DrkNite83]

That was incredible. Applaud dylanz 1814 run but i loved stills little fist pump. Hope he stays motivated and continues to prove he can be a runner

[@charlenematthews7506]

Incredible, definitely given me some motivation to get out there and get that sub 20min 5k. Congratulations to all the runners and Dylan for running an astonishing 18:14 🎉

[@cerroxu]

Smashed it Dylan!! 18:14 is a time I can only dream of, but a 5% improvement might just be on the cards!!

[@luqmanhakim8110]

I LOVE THE HOST SO MUCH 😍 THE HAPPINESS IS CONTAGIOUS

[@Leclicq]

I loved this video! Thanks guys. Put a smile on my face

[@jtrenchard1974]

Great positivity! Lovely bunch of people. I would like to see the same runners after another 60 days of planned running! I think the younger runners may improve faster like in this, but also the unfit ones amy also have an edge..... very interesting :) Great show - TV quality - well done to the team!!!

[@chloerixson7867]

18.14 well done Dylan! Amazing video, love seeing a range of times being included!

[@pastel_bunny_sculpts3841]

I take longer than 30 minutes atm to run a 5k and I really want to shred that. Well done to everyone who participated in this, was a great watch!

[@MountainJohn]

Ive been looking for a video like this for a while and finally this comes out! YESSS!

[@Melissa-hq9mp]

This was cool to see - people’s real experiences in only 30 days ! It is encouraging. This was supposed to be my first week on my Runna plan…got 1 run and 1 strength workout in and came down with a cold 😂😭

[@alyatama]

Dylan made an enormous effort to complete the run in 18:14, a time that I could only imagine achieving. Congratulations to everyone involved!

[@Chrisblottphoto]

Such a good, friendly, accessible, positive, informative video.

[@markyoull17]

Brilliant video to get anyone motivated to run. Congratulations to you all for smashing it! However, knocking a minute off an already amazing time... Wow. Amazing effort by Dylan for 18:14 😮

[@jonathanpayne217]

Well done to everyone who completed the race. Fair play to Dylan knocking off over one minute of his time is impressive. 👍

[@jameskewley3357]

Great to see a good cross section of runners and proof that anyone can improve. Dylan’s time of 18:14 is enviable. Steve’s improvement just as impressive.

[@Run_stevie]

👍

[@christinaclementson]

Ahhh I know Charlotte ❤ Great incentive to run faster 😅😅 Love that the challenge and the results were all in one video 👍👍 Great job everyone 🎉🎉

[@LashanR]

Impressive Dylan managed to improve so much on an already ridiculously fast pace! Insane effort

[@valerieprema9432]

love the suitcase of money Sarah! nice touch. that was a great vid for all us average runners!

[@reinmansmith]

Really pleased to see you use a cross section of runners in this and including those of us in the ‘steadier’ running categories 👍

[@runningchannel]

More to come!

[@reieli87]

That was a great, everyone did awesome. Inspried to impove my own 5k, goes to show a good running plan can take you far 🏃‍♂️😊

[@monikaczng]

Glad you took into consideration more than just overall time improved. Might we see a group of 30 + minutes runners do the same challenge? Might be relatable for many viewers ❤

[@edsonrocks]

Congratulations all of you! Well done 😊

[@hughesor21]

Amazing result Dylan! Absolute mega effort there. 18.14 for a 5k is unreal! Top bloke! 👌🏼

[@lewisritchie]

18:14 for Dylan is an awesome time. I started running 2 and a half months ago. While still massively overweight ive lost 8kg and managed to run my first 10k. This channels been great for motivation.

[@robertfarris7375]

I see a lot of myself within these runners. Schedules change, life goes on, just keep running. 🏃

[@LindsayBradley91]

Great variety of paces. More of this please

[@Kelly_Ben]

Congrats to everyone!! I'd love to see a followup with them all in another month or two!

[@jeannebeann]

Omg I love this idea!! Thank you!! I have my 5k in less then 2 months and I’m starting from border line no training so I want to see how well I can do! I want to bring my 40 min 5k PB down to 30 min 5k ! Thank you for all of your amazing videos and podcasts!! They’re helping me reach my goals every day🤍🤍🤍🤍

[@RebsGuarina]

I can only dream of an 18:14 5K run. This inspires me to aim for it. Cheers for the video!

[@martintheelf7228]

Great effort Dylon, 18.41 such an improvement!

[@Colly_Wobbles73]

Been working hard to get sub-30 - hoping this gets me over the line. Thanks for this! ✊🏻

[@alejandrofarina3921]

Congrats Dylan's 18'14", Great Job and inspiration. Massive improvement!

[@xpotau]

Cudos to all of them regardless, very inspiring to hear each of their humble particular goals 👏👏👏

[@mickfanning93]

I started using Runna with the discount code from the podcast. In week three now and I'm impressed by the plans, they're a level of detail better than a lot of generic plans you see. Key feature for me is the pace tracking and coaching through headphones during runs. Very handy during tempo/interval runs

[@thejeffinvade]

Over a minute improvement on already fast, sub 20min finish is really impressive. Very well deserved win.

[@mwroui20]

Achieving 18:14 time is just a mind blowing. What a great progression Dylan!

[@lean2281]

Lmfao

[@jamesh284]

Blimey 30 days and such a good improvement!!! Well done!!!

[@thytor87]

Well done,big motivation to continue on my running journey♥️

[@julietwistguernsey]

18:14 is an amazing time when Dylan was so quick in the first place! Great video and definitely going to look at Runna - I'd love to go sub-30.

[@same69410]

I can't imagine how fast 18:14 is. Congrats to Dylan and to all the other competitor. The fact that they're running is a win in itself.

[@MrDavidans1961]

Don't normally do a running plan, but this proves it does work ! Thank you for the great video !

[@runningchannel]

Thanks David. Let us know if you give Runna a try!

[@tooders]

Very interesting video, all of them did a great effort of improving their times. Dylan might have won with his new time of 18:14 but they all deserve praise for their efforts.

[@tysonb1460]

My wife and I watch this channel for motivation before, or sometimes during if forced on treadmills. Would love to be able to copy Tyler’s 18:14 5k time!

[@StephenAinsworth1]

nice to see the channel putting more relatable runners on

[@lc273]

Well done Dylan!! 18:14 is a mega 5k time. Really didn’t think it was possible to take off so much time from an already quick 5k time in only 4 weeks

[@growtocycle6992]

You can't...

[@colinsmith7967]

Great job for everyone putting in the effort to improve and especially for Dylan with an 18:14 final 5K!

[@GreaseAndGravel]

Wow, this was a brilliant experiment! Thanks for sharing it.

[@OrianeMAITRE-wc8un]

Dylan's improvement is really impressive! 18:40 ! More than 5% quicker... And I'm stuck around 26min! Congrats mate 🥳

[@sarahraine568]

Fantastic effort by everyone and huge congrats to Dylan getting 18:14! 🎉

[@Benbenq99]

Wow Dylan insane! Well deserved win!

[@JimmysGarden]

Well done to all who took part, you all did really well, be proud. 👍👍

[@ishthegooner8696]

18:14 on the coach’s stopwatch and 18:13 on Dylan’s - great vid and great effort by everyone!

[@gabrielsebastian1459]

I wasn't specting such an improvement on Dylan! 18:45 would be my guess, with such a fast time on the first run! Loved that he went banking time and doing everything opposite to what we learn, crazy lad 🤣

[@alexb1084]

Super proud of these 5 beautiful strangers 👏🏻

[@LearningFast]

I really would like to see what they can do after another 30 days. No way the fast guy improves that much on his time again. I really want to see the tall guy break 30 minutes.

[@Anamaria-fu7wz]

I just started to run with my work colleagues, i love this video is inspirational. I will show them too!

[@raincloud1427]

Proud of them. Congratulations to all runners🎉

[@tonybowen455]

Great video. Congrats all!

[@jessica60934]

Love this as a new runner!

[@pauldriver5251]

Great to see the improvements at every level and Dylan’s 18:14 was impressive.

[@yasaminsalamat]

That is so inspiring! Great job 🎉

[@potblack7951]

Very accurate advice..good video👍

[@svetlanaokladnykh1933]

18:14 is a result I can only dream of, this is absolutely phenomenal and very well done to Dylan, great achievement!

[@alexseabright2110]

Top work, Dylan. 18:14. Well Done!

[@jonasbackman6716]

18:14 is very impressive. Motivates me to try harder and push forward. You don´t have to be great to start but you have to start to be great!

[@ben.farrar]

I’ve been using Runna for a few months now and getting faster every race! Highly recommend 😊

[@tomstuder5009]

Dylan getting that 18:14 is inspiring and impressive! For Dylan and all it is encouraging that big gains can happen in a short time.

[@BDamen1984]

Dylan's 18:14 just showed us how important the mental part of running is. Hung in there so well! 👏