I'm 35, overweight, and smoked for 16 years. I quit smoking last year and Started running April of 2017. Hit a 41 minute 5k in June, 35 minute 5k in September. I've lost 25 lbs and now I'm shooting for under 30 minutes. Breathing is hard and I am still overweight by about 30 lbs, so I have some work to do.

I trained for 6 weeks at age 61 and ran my first 5k in 27:15, looking forward to what I can do this year

I thought I was the only one working toward this! Thanks for the video. Started running about 11 weeks ago. Just hit a 29:30 5k the other day. Stiill working on doing that consistently!

Just got my first sub 30 min 5k yesterday after about a year and a half of running. Thanks for the video. 5k PR 29:45

Thanks for talking in metric and imperial. Helpful.

when I started this month jan1st, it was 40 min 5k now after 10 run in next 15 days I am doing at 32 min 5k ....for me key was just doit :) everyday body will help you automatically ...hope to get 30min 5k in month end

Week 1: 5x1km @ 6min pace / 2mins rest Week 2: 5x1km @ 6min pace / 90sec rest Week 3: 5x1km @ 6min pace / 1min rest Week 4: 5x1km @ 6min pace / 30sec rest Week 5: 1x5km @ 6minute / no rest

Finally did 5K in 27.42! It felt sooo good.

Yes! Thank you, finally a video on how to break 30 min 5k. You feel like such a slow coach when all you see is vid after vid of people trying to break 20 min. I've been so close to breaking 30 min for a while now so hopefully this program will push me through.

This is exactly what I was looking for! I have finally reached the point where I can run over 4 miles nonstop, but really want to focus on increasing my speed for an upcoming 5K so that I can finish in 30 min or less. This video was so helpful!

I love how there's almost always dogs in your videos. Also very informative, love this channel !!!!!

Well-done all the trainers, we are learning a lot from you people

I just got 31minutes after 2 weeks of training! So happy :)

I started running when Covid hit. 42 years old and 225 pounds. After 8 weeks I was able to run a 35 minute 5K. I then did a run walk run set of programs for a year to help avoid injuries. I spent the last year running 5ks and a 10 k and can now run a 5k in 27 minutes. Based off my 1 mile pb, I should be able to do a 5k in 25 minutes. That’s my next goal.

Perfect timing! I need to get over this difficult goal first!

I am 61 years old. 4 weeks ago I was 98kg. Took 48 mins to walk/jog 5k. With diet and sticking at it every day, today I weigh 91kg. I jogged the whole 5k in 32 mins. Sub 30 mins is possible in the next couple of weeks. 4 weeks ago I thought it impossible. Now it’s nearly a reality. Just believe you can do it, grit your teeth and it’s achievable.

So glad this popped up on recommendations. This may be old buts its exactly what I need. Got down to 31:17 in a 5k in Nov 2019 then I got hip bursititis and been struggling to get back my form. and pace. I will try this starting tomorrow!

I ran my first 5k in June without any training and was at a pace of 9.07 and finished just over 28 minutes. I doubted myself as a runner for years, then my friend from work convinced me to just try it when we signed up for our company’s annual 5k. I couldn’t believe I was able to run pretty much the entire way (had to walk a teeny bit when I got a cramp after drinking water around mile 2). I was first place in my age group and second place for females overall. I was so happy! Now my coworker and I run 5k’s whenever we can and we have a blast! Running is so fun and it keeps me from feeling the pain I suffer from after I contracted a rare neurological disorder. I won’t let it stop me! Great video!

Your do a great job on your videos! They are like one on one training! Thanks for making them!

Great advice Hot Holly!

You’re really a brilliant coach. I’ve only run my first 5k last year and I think I did okay at 38mins++. This year I’m stuck at 35~36, which is kinda demotivating until I found this video. So I’m going to try again and shoot for 33~34 for the first half of 2020 and maybe sub 30 for the second half. Wish me luck. I’ll update in 2021. Anyway, thanks for the video 🙏

Thanks for this, I can’t find many videos catered to new runners, got my first sub 30k last week

Really useful advice, thank you 👍

Thank you for the good tips! 👍

I can do 32 mins approximately. I will be working towards getting 30 min 5k run. My main problem is that it’s really hard to breathe especially on the last 2k or so so j don’t know how to fix that.

Thanks for the tip....

Awesome vid thanks!

Well dont run like the guy in the back😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂

did my first 5k in 28 minutes and im 14 looking to improve and hit the 25 minute mark thanks for this video

I am currently just working to complete a 5 K now. I am doing a Couch to 5K program with couple intervals during the week and one long run for 6 week. I will write down these dips to hopefully get to the 30 min (or less ) mark. Thx!

Thank you for these videos. Your right on point with the running. Trying to run 3-4 miles without stopping and walking. Any advice. ????

"6 minute 1k pace" scared me! Thought you meant 6 min pace for 1 k. I am at 10:54 mile for only one mile. Not sure I can ever get there but the video is good advice for when I want to try.

I'll try this. Thanks! I used to run 25 min 5K, my PR was 20 min and 19 or 21 sec., and i used to do sub-50 min 10K, running 3x a week doing intervals, tempo runs and long slow weekend runs. Just got back into running after 7 yrs. Been cycling since 2016 but was itching to run again for months now. Been running for about two weeks, nothing serious, just enjoying the runs again. Latest run was 11.15K with 6:49 per km pace, improved a bit from the 7:11 per km pace the first week. Small goals are to get a 30-min 5K and sub-1 hr 10K.

I run my 1st 5k tomorrow the Rock n Roll in Raleigh. My legs still hurt before l get tired and l can't seem to get my running shoes right purchased the ghost 10 yesterday so we will see. It might be my current because at one time I was obese for short while, lost weight and currently l have 50lbs to go. Back in the day l was a sprinter but even back then l could run for more than 20 minutes so I'm finding it the hardest time run long. I hope l don't give up when someone bolts passed me tomorrow. Praying for shoes wings

I ran over the summer for the first time this year I keep track of my pace for every race my Pr this year is 31:47 for our home course which is 3.1 miles or a 5k and my pace for that exact race was 10:15

Thank you :3 I love your voice

29:34 5 years ago in in the woods uphills and down hills.

I ran a 29 finaallllyyyy

0:28 That dude should subscribe to this channel immediately...

5k in 45 min 😭😅 🤷🏽‍♀️ , hope i can do it in 30 min 🙏🏽

Correct information , great

I thought I was sucking on my training. . . I'm almost at a ten minute mile. . Great news for someone my age.

I'm 47 and trying hard to crack the 30 min barrier. I'm at 31 minutes but determined to do it.

Core 4 Running made an inspiring documenting called the Sub 30 Story 👏

I will try it

Thanks for this video! How many times should I do this in a week?

I tried it ! but the distance am working for is 4km I did that in 24 mins in my first try ever ! thanks for your pieces of advice

Doing my very first 5k tomorrow! ... wish me luck!

I ran my first 5k sub30! Did it in 28minutes. Previous PR was 32 minutes.

2months back i was running 37 minutes 5k ,thankfully now i m able able to get 30 min 5k time,hoping for that 25minute 5k very soon

I need to google the Full House intro now

My 5k training programs were 3-4 runs per week. 2 runs were easy 25 minute runs. 1 run was a speed run of some kind. And 1 run was a 45-55 minute long run.

I am 56 years old. And I have running for two years. I ran 5k in 24:56 at Jan 2020. I want run 10km within 50 mins

Hello. I like the plan. What is missing is how often each week do you to the intervals?

i'm quite overweight and just started to run only recently. my average for 5k is 50min, very slow. I'll try those tips and update my progress. Thanks.

I love your channel. This run workout do you do it everyday, 3 days , one day?

Hey thank you I like this approach I'm going to try it. I'm at sub 25 minutes and I want to go sub 20.

Any idea how to stop leg pain & if so what products?

I am at a 9 minute mile. Need to work on my endurance to keep up the pace for a full 5k.

This is a great plan. Just curious as to how many times a week this should be done.

You mentioned for the 1 mile test 9-10 minutes a mile and 12 minutes or more. Well my mile was 11 minutes, dead in the middle. Is it possible to get sub 30 in 2 months?

Hi! I love the workout recommendation, thank you! 😊 I would love to try it. How many times do you recommend to do the work out/week? I currently run 5k at 6:40 - 7:10 min/km depending on the day/mood 😬

My mile PR is 7:11. I started running a month or two back. Hypothetically speaking my time should be 22:19. Maybe even up to 25, but I just can’t keep up the pace this thus i get 29:30 or 9.27 minute mile pace.

I'm almost there ....5k in 32min ....improving with your chanel every week 😂👌

What would this training look like scaled for a sub-7min 1.5 mile run?

How many times a week do you do this workout? Only once, twice or more.

How many time per week should we run this plan?

If i'm running at 29-30 minutes per 5km, should I follow this guide? Or should I follow the 25mins one?

Can you do a video on how to get to 30 minutes for runners currently doing a 40 minute 5k please.

Did my first 5K of 2021 on January 2nd it took me 39 minutes. On January 30th, on my 14th attempt, I did break 30 min. 5K. My Strava says 29:49 It was tough. Next goal is to get below 28 . . .

Curious if you have any thoughts on where to start in the pack at the start line if you are shooting for this pace finish. If I go too far ahead it’s a bit disheartening as I get passed left and right, or I blow up trying to keep up with people I shouldn’t. If I start too far back, it feels great to pass people but I feel like I bob and weave so much the first mile that I don’t get a true clean start.

Hi, thanks for the great Video, I am running a 6 min/Km in my 10k runs, but I am having a hard time to run a 5:30/km on my 5k runs. Do you maybe have some tips to increase my Speed or even a Training schedule to follow? P.s. not a native speaker so sorry for my bad English

Hello The Run Experience Team! I ran a half-marathon already and I am planning to sign up for a full marathon for next year. I just want to hit that sub 30 mark for 5k. When you explained the 5 X 1k, rest means to stop completely? To pause the running app and then rest for 2 minutes? I’m planning to try it next week. Thanks for responding!

Ran a 5k today in 33ish minutes. Gonna train with this workout now to get my 5k under 30. Wish me luck!!!

Carbo loading for 20 years lmao

Is resting a complete stop or a walking pace?

I run a 7:20 -8 minute 1 mile and a 11:45-13:00 1.5 mile run my 5k sucks though. I usually run it in 32-35 minutes I probably need to go even slower but double the distance that's what I did for the 1.5 mile run.

Is this the same as a threshold run?

5k in 36 min need to get it down to 28 min or less

I'd like some advice for 1.5 mile runs. I realize the distance is nothing compared to half or full marathoner's. I'm preparing for my state trooper physical fitness exam and I'm shooting for a 11:30 - 12:00 min mile and half. My last timed run was 14:19. I'll be testing in January, that said, are my goals realistic??? I ran quite a bit before I retired from the AF and consistently ran 11:00 - 11:30 for my 1 1/2 mile runs. Any advice you can offer be appreciated. I'm definitely learning from all of your videos. Keep them coming! 👌

I (33) just ran Sub 30 Minute 5K with overweight body (170cm80kg) , and it''s not an enjoyable run for me . (the pace is too hard to breathe) Wait for weight-lost and more fit.

Looks like I am about 6 years too late for the quick start program 😂 never mind. Great video.

Did a run at the gym on the treadmill today and got a 30:10. So close! It was so hot in the gym though 😭

How many times a week should we train this workout schedule?

nce tips I need 2.5k in 13 minutes...will get soon

Is that the Full House park!!!!!!!!

how many days per week should i train

Breaking the 30 min for 5k is usually "easy". Just jog consistently 2 to 3 times a week. Do it for like 6 to 8 weeks and go for it. But runnung on your 5k limit means pain. If you jog easy you wont make it under the 30 min mark. I have an 10k time of 45:49 (its 4 to 6 years old. I started running again in may this year. Now i am around or lil bit under 24 min for 5k. And i am 10 kg overweight. I only do 35 km a week (started with 17).

Thank you TRE! Using your stuff, I just ran a 11 flat mile, which is by far my best ever. 33 days ago I couldnt even run 1/10th of a mile without walking.

27:20mins New PB after 6 months jog/walk/tempo/semi sprint 3x a week😅😂

How many times per week do you do this workout?

How many times a week do you do this trading?

Everywhere you look...

How many workouts to perform in one week ??

I have a 10 min mile but it almost always takes 12 mins on run day

how to achieve that 6min for 1k pace.. :)

My HR is about 180+ with pace 6 for the 1st week.. I need more time to rest... is that fine?

Great video and wonderful advice from you, I always think that if you can run a 5k in less than 30 minutes you are a runner, if slower than 30 minutes, you are a jogger.

I run about 25 minute 5k. My problem is that I like my comfort zone (hey, it's comfy) and don't like to push my VO2 max.

I started doing 5 km parkruns a few months ago. My best time so far was 26.13 minutes. I would like to better my time, but recently struggle to get below 27min. I can't really do running training during the week. What other training can i do instead. Also, what can i eat before running and how long before the race?