20 min, current PB: 20:34 We got this! Update: 19:49! Let’s goooo! Good look in Berlin, we’ll all be rooting for you!

stopped the video at 7:50, went and ran a pb, came back and still watched the rest of the video!

Broke 20mins this week, thanks to one of your workouts for 5k and obviously slowly building overall mileage. thanks for inspiration!

I ran my 5k 2 years ago at 48. I finished 3rd with 23 min. I waited 2 years while kept training till I would get to 50, thinking I would do even better by aging up a division. I was wrong. I ran my 2nd 5k this weekend. I got faster 35sec faster and finished 3rd again. My conclusion is that those who run in 50’ are better and stronger runners. I was shocked. But at the same time it is inspiring so I can do better. I go for 21 min here in Colorado.

Great advice mate. Some training workouts in the video: 5x 1km (recovery 75 sec) 3x 1mi (recovery 90 sec) 8x400 + 8x 200 (recovery 60 sec)

Goal is Sub-20. Currently at 21:35PB Only got sub-25 for the first time in October. Let's go! Only a few weeks until I turn 40.

Consistency can be so hard sometimes. One week I’m so motivated and the next it’s a struggle to get out the door. Having to do all my running alone is so hard.

i used to average 16 minutes for a 5k before lockdown (with 15:20 as a PB) but following the death of a close family member and a depressive slump I quit running indefinitely which was the worst thing I ever did. I am a month back into running and did a 19:43 this morning, which considering the almost 3 years absent from running I am over the moon. This video has given me the extra motivation I needed to aim higher! I’ll come back here when I break 18.. give it 4-5 months haha

This does help! Im a freshman in high school and running for a team that is a state champion, going for a back to back title this year. My coach has been really helpful in dropping time so far, and improving at an alarming rate. My first 5k i ever ran this year was a 27:35, which is pretty slow. I slowly cut it down to 25:20, then 22:36, and when the 2nd offical race came around, 20:24. Next meet i broke 20 with a 19:41, and the next meet after that, which was today, i broke 19 with an 18:44. So basically i broke 2 1-minute barriers, 2 meets in a row. Now im probably not gonna break 18 next Saturday, but im at least going for a varsity letter/Nike nationals qualification. (18:30 or faster), so i feel like that is reasonable to do. You can do a lot more than you think you can! My goal for my freshman year this season was a sub 21, and now at only the 4th out of 9 meets, i have an 18:44, breaking that goal by almost 2½ minutes. You just gotta put in the work and stay consistent, and when race day comes, give it everything you have in you. It will pay off.

I stumbled into your channel, Nick, because of a suggestion and did not know you or your content before. That was 2 months ago. Your videos motivated me so much I started running my 5,2 kilometers round again. I started at 32 minutes and 30 seconds. At he end of June my best time was now 30 minutes. Today I ran 28 minutes and 30 secons. I got 4 minutes within faster in 8 weeks and lost 5 kilo. Thanks for your content and motivation and all the hints! brofist from Hamburg, Germany

I ran my first 5k under 26 mins. I’m super excited and looking forward to improve as time goes on 😁

I’ve been stuck at just over 20 min for a couple years now. At 44 years old, I started running 4-1/2 years ago. So a sub 20 is my goal!

Great tips, love your channel Nick from a fellow South African living in London! Ran a PB 5k time yesterday, going to apply your tips and go onward and upward to an improved time soon.

I absolutely love this account. I'm a female youth athlete who has a PR of 19:03 and I'm looking to break 18:30 in the next month. Your videos inspire me to be the best runner I can be ❤please continue to make content. You are an absolute ledgend with incredible times!!!!

sub 20 5k by or at age 50. currently 49. Ran 20:44 two years ago as a time trial and havn't tried to beat it since. Focusing on training instead. Also lost 20lbs to help facilitate this and now coming off a month long break.

I started running again last year and ended up running my first 5k last October. I ended up running a 31:38.9, which I was alright with, because I beat my first goal of getting a sub 35. I’m about to start prepping for the same 5k in October, my goal is to get a sub 30. My fastest 5k during training has been 27:10, but that was indoors. I’ll let y’all know how it goes in the future!

Tip No.4 really resonated with me. I kept the km by km breakdown in mind during my Parkrun this morning, particularly km 3-4. Resulted in a Parkrun PB, only by 1 second, but I didn't feel great this morning, so quite a surprise.

Nick's videos helped me get my PB 5K times. Thank you. I'll watch for more practical and moral support.

The tip of keeping your running gear out and using performance app is so real. Ive been running for seven years now and those are actually the ones who helped me the most to build consistency

Going to try you're 5k workout advice! I'm 64, ran a 18:52 in April My goal is to break 18 minutes this year (2024) at the Senior World Championship Games. (Oct) Staying healthy and injury free will be the key Thank you!🏃‍♂️💪

Thanks Nick. This is a great help. I'm newly back into running. The aim is to break the 20 minute barrier, currently I'm at 24m50

I’m trying to break 17 tomorrow in a race, my PR is 17:26, and this course is super fast so I know I can physically do it, but the mental part is what I need to work on.

Hi Nick. Great to see you on your channel. Awesome tips!

Great tips Nick! Ready to full send Parkrun tomorrow now. Aiming for: KM 1 - 3:24 KM 2 - 3:24 KM 3 - 3:24 KM 4 - 3:24 KM 5 - 3:23 for a 16:59 PB 🤞

love your energy, thank you for inspiring us

I've done a 5k parkour under 30 min. through every building arround baltimore, but still can't break 5k road run under 20 min.

Totally totally agree with feeling the part and running the part.... I use my white straps mostly for race days and anytime I see that ... I know it's on!!!!!!!!!! 🔥.

I started my running journey over a year ago and still can’t break sun 25mins… this has really helped me focus on some game changers. 🤞

Shared this post with Jakob and Jacob. They dig it!!

New Runner I ran my first 5k 1 month ago with no training and it was eye opening as I finished at 32:24. Today I ran with a little training a & finished 29.20. Loving the progress. Going to train for 2 more months to get to 25 mins.

Solid tips bro, thanks.

Great Video Nick. Thanks for all the tips. I'll get the schedule down and try to follow it, and do 20% seriously hard stuff with 80% very easy from now on. I'm 65yrs and got my 5k PB 10 years ago of 21.35 - had about 6 yrs on and off with IT band issues but slowly back into it now hitting 25.36 timings. I must I think include some strengthing work in the schedule to improve core and hips to keep IT band issues at bay. I enjoyed watching the bit of film of you doing your 5K, slightly worried that the other athlete in the red and black stripy top was getting ahead - but you must have put in your negative split for the last km as he was behind you at the end of the race - nice one!

The hardest part nobody talks first is: what is your full time job?...i'm a construction worker, I have hard work some days, another ones not as much. So my training need to chance or even stop sometimes, depends how much energy I spend in my full time job. Start for a sub 16 5k soon. Thank you for your videos!!!!

At the beginning of 2023, my 5k pb was over 30 mins. Started training more consistently from Feb and my time has dropped to 22:06. I would dearly love to hit sub 20 but at age 51 I am not sure that I will get there. Will follow your tips and keep trying though 😅🤞🏃‍♂️

Good tips! Used to run 26:xx a few years ago when I was in my late 40s. Now I’m 52 and doing sub 30’. Hopefully can improve gradually. I prefer to run ‘barefoot’ though, with minimalist shoes.

Currently aiming for sub 20. Got a 20:08 last week, but this broke my previous record of 21:36, so there’s no rush. My first pair of proper running shoes definitely helped improve my time 😊 Also, this video was so helpful. Had no idea about the 20/80 split! Looking forward to doing more easier runs in between the hard ones, as I have currently been doing more of a 50/50 split

Thank you Nick, very informative. I'm currently looking to improve my 5km time (looking to get sub 20). Will use the tips in this video. Btw your previous video with your 5km race commentary was great. Stay focused & positive mindset.

Thanks for the tips Nick, I really love your channel and the way you share your knowledge 😃 I would love to go sub 16. I think I am getting there after joining the local club a couple of months ago and training with structure especially🥳

I don’t have a short or medium term goal in mind right now, but COROS predicts I should be able to do 5k in 25-26 minutes. My plan is to build volume over the next 9 months or so and then to run easy/moderate until I stop improving. Anyway, I enjoy it. At that point, I should have an idea of what is realistic for me. Then I'll get down to business.

Currently running 2.4 kms. My best time has been 10:06. My goal in the future is to go up to 5K. Thanks for sharing your content @Nick 👍🏽

Awesome tips! I belong to the "want to break 20 mins." club. 47 y.o. Need to shave off a few more seconds. It is currently hot and humid where I live in the Far East, but I still enjoy the challenge a 5k run brings! Like to think the going will get easier in the autumn when the tempertures here are usually milder and a lot less humid. Lekker hardloop!

Great advice! Subbed

That's great Video I have ever watch for running guidance. My current 5km PB is 18:45. Looking forward to bring it down to 16min Thanks a lot

RE tip #5..That inspiration factor you mention is crucial and something I (and no doubt many others) are getting in abundance from you. Thanks so much for your content and enthusiasm, Nick! PS. I ran my new 5K PB earlier today - 21:03 ☺

Brilliant running and tips So clear and precise Wish I could run with you ❤

I tried 6 x 400 (recovery 60 seconds) followed by 6 x 200 (recovery 60 seconds) -- insane workout. My background is doing 400m in high school (00:56 flat as a teenager with semi-disciplined training). Intuitively I feel this workout could be great for me mixed in with sprint training...

Great video Nick, some sound advice there. Good luck in any races you have coming up.

Great tips, I think I have heard most of it before, but this puts everything together in one place, great advice for beginners ! At 54 I recently did a 3k at 4.30 pace, now looking to do one interval training a week into autumn, and try to better the 4.30 pace or stretch it out to last over a 5k. Mostly I'm a cyclist these days, but some running is great as winter approaches 🙂

Thank you Nick, presently I am not doing structured training now I will follow this training plan my pb in 5k 26.14 let's hope will improve my 5k time and just turn on 47 on 1st Jan 24

Thank you

Well done!

Nice video Very informative

This is where I've been going wrong. I used to go out and just try and run a faster 5k each time. Had decided I had just reached my limit, but I may well give this method a try.

I am aiming to break sub 17mins 5km next year at 35yrs of age Thanks for the tip Nick ❤

Very inspiring, thanks. I'm going for my best time this Sunday. I spent over 1000 bucks on new shoes, clothes, great nutrition, and a rented car. Only one thing left remains: BEAST MODE!

Watching this right after my first 5 km race since 6 months. It was more a mental race to prove that I still can do a 5k - been slacking with trainig during the summer during for moving to my own apartment and it took months to get the new habits in place. Since October I'm training more regular. Perfect then to have a startup race after a couple of weeks. Thanks for the video. Will use the tips to run faster on my next race in January. Going to try my first 10k next March 🏃‍♀️

Great video 👍

Thanks to all your tips sirshout out from Philippines

Thanks for the tips Nick. I've only just started my running journey but thoroughly enjoying it so far. Im running around 30min. 5k, and recently completed my first 10k in around 1hr5min, but looking to get those numbers down! Weighing around 17st currently (21st a couple of years ago), and I'm now officially running the London Marathon in April, so watching your videos is really inspiring me!

Great tips. I’m stuck at around 23 minutes for a 5k. I’ll get back to you after implementing your advice!

just hit 20:41 at age 51, 3 runs a week, parkrun for the fast effort when ive got the most motivation of all those runners around me, young guys to beat (and people to draft 😏) intervals mid week to get those legs used to it, 6 x 800mts. Long run Sunday morning to build endurance, sometimes with 10k pace inside of the long run to experiment with some paces. It's helped me hit about 6 pb's within 2 months. I've got a feeling the last 41 secs to get under 20 might take some time but it's within reach.

nice video nick!! lets go!!!

Currently my pb is 22:10 and my goal is to run sub 20. I haven't tried a PB in a long time so probably my time is considerably lower than 22:10 but still far away from the 20 minutes mark. I have a 5k race in just a little over a week so I hope that I can lower my PB there. Thank you for sharing your knowledge.

I am 58 years old and started training only two years ago. Last year, I ran my first official 5k, achieving a PB of 20:41. A few days ago, I ran 10k, achieving a PB of 45:11. My goal is to get a 5k PB under 19:00 and a 10k PB under 44 before I turn 60.

My PB is 18:55 (without a huge amount of training but was over 10 years ago) currently around 20 min on a flat course, goal 1 is to be sub-20 comfortably and consistently, goal 2 is new PB, so 18:54 or less, dream goal is sub 18. I'll be 50 next year.

Great video. Love your channel. My friend saw me watching your 5k race video and was like “what the hell? You’re watching someone run a full 5k?” Lol. Love that video.

Thanks a lot for this video! I started to run this May in order to free my mind from the war in Ukraine. I had never been fond of running. At school and later, I only could run 500 m and stop, I didn’t get all this buzz. However, since May, I have been quite consistent in my runs, around 80-110 km per month, my best 5 k was 27:48, I would like to get sub 25 or even less 😅in spring 2024. I am 42yo. My big motivation was the book „Born to Run“. A month ago I ran a half-marathon, I understood that I am able to run😊.

Great video Nick! I've got a 5k coming next Friday, aiming for that 15:59 😌

Amazing I like it so much

Great video

5km PB =18:43. Hoping to see Sub18 soon. It took a while to achieve this. But will keep at it.

Just done the 8x400m, 8x200m. It really tested me but I loved it. Did it in 20min, 3.59/km. Going to incorporate this into a more scheduled running plan

Nice information

Perfect tips thanq

Firstly want yo get back under 20mins. But ideally want to smash that with something closer to 19.30. Very helpful thanks, 21.06 at weekend so a bit to go but hopefully soon.

Just incredible. I run 5 km for 30 minutes and thought that it was good results... So, there is still a big room to improve ;)

Eres un fenómeno sigue al máximo seguro que mejorarás en el futuro,mi marca está muy lejos(36:25 , 10 km) pero lo importante es cuidarse y no parar ,esta vida de Runner es la mejor, competir fin de semana comer bien y el domingo disfrutar de una comida libre o dos para lunes volver al máximo de motivación

Great video Nick, really clear and practical. I did my all time 5K PB a couple of months ago (23:42) but I’m still keen to improve, I have my first triathlon in 2 weeks and then first 1/2 marathon in October. Using Mizuno Wave Riders for last 2-3 years, can you suggest a progression from them with good cushioning?

Target is sub 20 minute (currently 20:06 ) back in 2019 work constant Nightshift 5 nights so training is always sporadic currently following my garmin training plan so hopefully get a few pbs again this year 🤞

Pretty useful recommendations, thanks. I'm generally fit but struggle to run anything lower than 24 min. I mostly do lifting, running and biking. Despite being rather lean, my weight is 90 kg for a 193 cm height. Yet, I've seen equally heavy guys run a kot faster and that gives me motivation

My pb is 16.54. And i want to get down to 16.30. I was thinking about doing your 8 x 400 and 8 x 200 tomorrow. Thank you for your video

Love this video! I'm targeting an 18min ParkRun myself! Definitely helping to be consistent with a run group. Only doing 3 sessions a week right now -- one zone 2 (about 8km), one track session (similar to what you described), then either a parkrun or 10km zone 2 over the weekend. Do you think that's enough volume to keep on progressing?

Thanks 😊

I have the running bug, getting out there is rarely a problem! But the other tips I found useful, thank you! P.S. Parkrun is made for sending it as a hobby runner!

Started 3/16/23 running for the first time since 2016. Did a 5k for independence day on 7/4 for 25:30....my pbs 19:36 5k, 5:10 mile, 2:09 800m before 2014 knee surgery. Coming up on 6 mo anniversary of starting running again and haven't ran a 5k yet the first but I'm starting a training program next week for a 5K in November and have another 5k the first week of October. My goal for the one in November is sub 18 minutes 😬 Eventually wanna break 15 minutes! I've gotten 17:59 5k and 38:40 10k on an Elliptical almost a month ago but it's not the same as on a course/road. Here's to eventually joining the under 15 minute club!

Goal was sub 25min & managed to sneak in at 24:37 this am @ Greenpoint Parkrun here in Cape Town. Now we try and better that I guess

I might not be in the right spot. 12:30 on a good day here!! 😂

In the middle of a half marathon block, got a 5k coming up this wednesday. Aiming for sub20. Hopefully I will be back and report :) funny how i found this video because I was looking for your 5k commentary video to look for mental tips. Going to rewatch it now!

Thanks Nike for another great and helpful video. Any chance you can make the same kind of video for a HM?

Thanks mine is 17:00 I am 45 been back running about 9 months after 15+ yrs - I ran yesterday 17:57 so wanna shave at lease a whole min by next year - I know it’s possible thanks for this awesome content cheers - ur new sub - 🖤👟🏁

Aiming for sub 20. Im just turn over to 47years. My old pb is 21,22. But I dont like time hunting duo to its easie to get injured. Nice vid!!

I cannot stop watching this video man, it will be a great idea to make one more video like this,

hey Nick, awesome video. love the channel and the strava. next goal 5km 3:30/km (17:30). thats in the works current target goal is HM sub 1:25 (4:00/km). leeetttts goooo

Under 20 Minutes is my goal time right now. PB atm 4:31 per Km for 5 21.4.2024

I can’t negative split my 5k. I also go out too fast and hold on. Whenever I control my pace I just go slower at the end. I have tried playing with the first two kms but going out too fast is what works for me.

Current PB is 30 min, goal is 25 min, keep going 💪

Awesome tips! Those are monstrous 5k and Marathon times lol.

I love reading all the comments on their PB, while me just 2 weeks started running - without any background or whatsoever. A 33 year old who started drinking and smoking since High school now decided to make a change. The past 2 weeks been the hardest, my whole body is sore and I am out of breath. I am on my week 3 - my 5K PB is at 35 minutes. I know that is like too fckn sloow! I will have my first ever 10k on 17th December. I hope I will be able to finish it. Thanks for the tips Nick.

When I played football in nz we had to run 6k around a lake as a warm-up before a training session. My time was 24 min. 20 years later, just did 5km in 30 min. It was hard. One run at a time!

I've done three 5k runs since last September....19:51, 19:55 and 19:59. I have also done a few Parkruns in 19:48 and 19:34 is my Parkrun PB. My goal is always just to get sub 20 but I'm just starting a new training after a few days off running completely so think I'm going to set the goal as 19:30 see what I can do 🙂