This is my 'dream' pace, and you're running it while having a nice chat along the way. Well done Andy.

Just did my first ever 5k under 30 minutes (PB 29:58 😊) yesterday and this motivated me to go push myself even further

Did my first 20 minute 5K yesterday. On a road bike.

3.35 min/km he's running at the start but advises mekons like us not to "start off too fast". BEAST!

You look so casual and relaxed at this pace, almost like you're gliding. Whenever I try running

Today, by sheer coincidence, I just did a "Sprint" Garmin daily suggested workout where the target pace for 10 seconds was 3:40/km , which is basically the pace that you casually (as you kept talking) maintained for nearly 19 minutes. Videos like this are both (mostly) motivating and slightly depressing at the same time!

I'm always amazed at how effortless faster runners blow by me when I was racing 5Ks, and 10Ks. You made that 18:36 seem so easy chatting the whole time. Unreal!🔥🥇

Completed my first sub-20 ParkRun on Saturday at Holyrood. Didn’t expect it but things just fell in to place and felt amazing as I went round. Delighted

Andy you make it look so easy! Impressive pace and heart rate considering you were talking too!

Took this advice this morning and got my 19:57 at parkrun this morning 3 second PB sub 20 big shout out to Andy!

This is the most practical and useful running video I have ever seen - thanks for posting. I'm turning 56 in a week and have a 21:05 as my best 5k time to date. I have just started a structured run block and am working on strength in the gym 2x per week. Hopefully I can get under 20 minutes before age catches up with me!

My problem is after 2 minutes my heart rate is 180

I can't believe that cow flipped me off at 1:47 fuming

He runs it at a pace I could never achieve but makes it look like my running pace! How does he make look so easy!??!

The frontal view makes the tempo look so slow! But, it is impressive that you can talk so smoothly at that pace. When I did a sub 20 5k, I remember how painful it was after 3k and that the last 200 meters were pure torture.

Andy you're such a GOAT, at 3:30/km and you're having a breezy conversation is surely an advanced fitness level, we need a video on this please because I struggle to lower my heart rate below 170 even while giving a 6-7 effort

I'm not near a sub-20 yet, but I am progressing every week. When I started I was running 6:00/km at a 180 heart rate, and now half a year later my normal pace is 5:30/km at 160 heart rate. And I could only last 3-5km compared to the easy 10km now 😊. Just gotta keep on going.

My heart rate goes to 150+ bpm after like thirty seconds of running at any pace even close to this. Even when I'm at my fittest!! Granted I do have asthma which I have to push through and that certainly adds to my heart rate, but needless to say Andy is so impressive not only being able to run this fast for an extended time with his heart rate in this zone, but also talk coherently while doing it!

I've been running cross country since middle school and recently made varsity on my team. I had made a 19:52 time to this during my last race before my last and struggled immensely. But after watching this and training HARD. I got down to 19 minutes and 15 seconds on the hilliest course anyone had yet been to. Today I decided to run a 10k and did it in 40:30. I feel like I can do anything right now and can't stop. Thanks for motivating me!!!

Big thank you for this, Andy. I’ve been chasing a sub 20 for four years and finally bagged it at a race last night. Watching this was a massive help and I’m super excited to see where I can get to now! 🎉

That is an excellent "tutorial" on how to progress oneself through the 5K. Practical, relevant, meaningful and relatable, thank you. Not just the typical statement you can see on the internet of you need to do 4 mins per km to achieve sub 20... You make it look so so easy 😃

I have a 5K coming up in like 7 weeks. If I manage that in under 30 minutes that will be a personal best. I am in absolute awe of seeing you run so fast yet looking like it is an easy jog. So impressed!

Running my first 10K race tomorrow! This is incredibly helpful :)

Just ran my very first 5k this past weekend with time of 27:18. I will try these tips to better my time on next one.

Fantastic video full of precious and most authentic advices! Cheers Andy!!

This is really great content. I have a 5k time trial coming up and the tips here are super helpful as is really observing the physical effort, breath and HR.

I once thought sub-20 was an unachievable dream, but i broke it with 19:44 at a local race last year. I recently knocked a bit more off that to 19:26 and that original race is coming up again in a few weeks time, and I'm hoping I can squeeze a bit more out of my legs! This is a great video as I understand a lot of what you're feeling and saying, I hope to implement some of it!

Big thank you for this, Andy. I’ve been chasing a sub 20 for four years and finally bagged it at a race last night. Watching this was a massive help and I’m super excited to see where I can get to now!

You just ran in almost half the time it takes me 😮 Congrats man! I have only been running a few months and these tips should help me break sub 30 💪 Thanks for all ya'll do!

I really find this video to be helpful. Long runs doesn’t scares me. But the speed does. Of some reason I panic when it gets hard even when I know that I have more to give. It’s really interesting how Andy deal with pacing and the mental part and when and how to push.

This is the dream. So smooth and controlled, you make it look so effortlessly ❤

This is so incredibly helpful! I’m trying to run a 5k for the first time and can barley run 3 minutes. But seeing your heart rate and hearing you talk through things to remember while running has helped me feel normal. Although your way faster than me, your pushing yourself and pushing yourself is hard for everyone. Even if my push is slower. Anyways thank you so much for making this ❤

My heart rate would be at 170 after 500m. Well done Andy.

Really enjoyed this video. Love the live commentary. I broke through the 22minute barrier for 5k a couple of weeks ago, having only broken 25minutes six months ago. Hopefully I get to 20minutes one day.

I ran a 19:40 for the first time two weeks ago at 43 and watching him run is mind-blowing. It looked more like a 5:30 pace, he looks so efficient running. Respect.

I signed up to my first 5k in October. This content is so, SO good. It will be so helpful for me. Thank you so much for sharing this!

When I attempted this this morning (I did the whole Victoria Park instead of laps), I managed to do it in 21'39" - got stitches in the last 500m and almost had to stop, and your final heartrate was my average 😂 Hit 170+ after 80 seconds and by the last 1km I was at my max heartrate of 193. I definitely started out too fast at 3'53" and only managed to hold onto the pace for 2km before I started to lose it, will definitely be taking all your tips on board for the next attempt!

I do believe Andy is still the world ParkRun record holder, at 13:48 or something ludicrous 😂🙌

I love this. Actually running the whole thing with you! Thanks for explaining how you are feeling and yeah I watched every second and can't wait to apply it. Thank you.

Andy that was a great video and thank you so much Sarah for videoing it, I have learned so much from it. Partly that we don’t have to look like those current day track stars with their high kicking style. You ran in such a relatable fashion Andy, looking nice and steady, not rushed and going all out. 😊. Your tips you were relaying to us as you ran couldn’t have been better! I should imagine it was unscripted and just flowed naturally, that’s exactly what the average runner wants to hear and LEARN by. Honestly the best video in a very long time, so unique. Top marks for whoever came up with this idea. 😊

using your arms to generate the new increased pace in the last 400m is a genuine insight!

i've never specifically trained for a fast 5k (my PB is 25.20) so i can't imagine what it feels like to run at 3.45/km pace for an extended period of time. thank you for showing this! Andy is such a beautiful runner!

Thank you so much for these videos. Your production and casual style is lovely to watch. New to running here and this video has helped so much!

wow this was amazing brother! talking while doing this pace is unreal... congratz!!

A sub-20 5k is my target for this year, so this is an amazing video to take in and learn from, thanks Andy

As someone who's been stuck at 20:25 for a while, this was very interesting to me. I'd love to have cadence shown on screen alongside pace/hr, as I couldn't tell where the extra speed was coming from. You didn't look like you were turning the legs over *that* fast, but neither did you seem to be bounding along. Mainly it just looked really easy!

Its really amazing how u be able to talk comfortably on that pace

This video is the dream!!! Well well done! I love all the features and what yall have done. Would love more like this with different paces and mileage. Looking to work towards a 30 minute 5k would love to see what that looks and feels like and company along the way haha

My 5km PB has been at a 22:23 for some time and I've recently started working towards getting under 22mins. Thanks for the tips.

When I started out running I never ran over 2 miles, and it was always above a 10min/mil. I decided to do a marathon and stuck hardcore to my training schedule. My marathon time ended up being 3:47:46, and I still had the running bug. So I started doing 5Ks and kept placing in the top 10 finishers. It just became very natural to just run faster than a 7min/mile for 5K distances or less

This is brilliant. Cheers Andy!

One necessary step to do that missing at the start - get super-fit beforehand. 😉 Neatest part was the slowness of the heart rate rise at the start, despite being at target pace.

Andy a quiet afternoon jog, versus me coughing up a lung trying for a Parkrun PB 🤪

I'm more impressed with the dude running backwards, filming this, not making a sound, perfectly steady.

Thanks for putting yourself out there Andy, it's so helpful to have that level of honesty from elite runners. You worked hard and taught us so much about strategy, technique and mindset. So glad you achieved your goal. More videos with you now please!!!

Excellent video Andy - the advice is great and will def help people improve their 5k PBs - that 4th KM is always the pain cave - Similar to the 7th and 8th in a 10k....deep in the cave and not close enough to home to feel safe yet :) The relaxing of the shoulders, lifting the knees and focusing on the breathing was key to getting through that 4th Km at pace for me.

I ran a sub 20 minute 5k. Maybe more than once but i still feel it’s one of my proudest running achievements along with my PB mile of 5:44. Setting realistic goals is critical as you work towards PBs instead of just setting ones that are well out of reach at the start.

Great job. I liked to see each one of you do your own 5km and talk us through it.

Love the commentary, some really good insights in terms of what you should be thinking of when it starts to really hurt.. great video, surprisingly easy and enjoyable to watch.

3:30 pace feels SO good... the wind, the stretch in the legs. It feels like actual running as opposed to jogging. I can only hold it for 400m for now, hopefully I can get it to 5km one day. This is great material for visualization!

Really like this style of video run along, not sure you needed to overlay the 2 angles, one or the other would work nicely

Nice one! I really like the "this is my opportunity" mindset. Never thought about it like that. Will try it next time!

Thanks for this, it's got me fired up! I was on the cusp of a sub 20 3 years ago and am trying to get back there. This was very motivational and had some useful tips 💪

I usually do my 5k in 30 mins, but this video has motivated me to push harder. Thanks for it 👍

I ran sub 20 for a 5K for the first time ever on Friday evening I’m the Christleton 5k. It was a packed field and chasing all the fast people really helped. 19:40 to be exact. My son who is 11 ran a 17:22

respect G. i am terribly out of shape and desperately need to get my fitness back but i hate cardio so much.. you ran a 5k in 20 minutes while TALKING. much inspired, i have a long way to go because i get gassed in the first 300m 😢. i know ill get to your point someday if i put in the effort haha. the tough part is actually starting and maintaining consistency.

Thanks so much for this video! The mindset keys and pointers at each km are endlessly valuable to new runners like myself.

I have definately pushed myself to the max in my 22:07 5k pb. I averaged 177 HR and maxed at 182 for the last 2 km.

This was a great video and well timed too; 3 weeks left until I return to where I ran my very first timed race. It was a local 5k after finishing a couch-to-5k course and I did a 27:59 and I'm coming back 1 year later to try and go sub-20. Very nervous but very excited!

Sarah’s ASMR is one of my All time favorites!!!!! I watch it before falling asleep sometimes 😂

My legs are tired from yesterday’s run, but also burning with excitement after watching this!!! Sub 20 minute is my next goal, only 1:05 minute left to shave off…

Camera man ran faster. 😅

You make it look so easy. Tried to follow your pace on treadmill, nearly died. 😂 btw weather looks so lovely there. I’m in Melbourne, Australia. We are heading into winter 🥶💗

Brilliant idea to produce this real world demo. Grateful!

I love this style of running video! It lets me explore a completely different running place while learning all at once.

My pb is around your 18:36 run here, but no way could I talk during it, props to you Andy 👏

new runner here, on 6 mins/k my heartrate is at 180bpm during 5k run on tropical climate. Your pace and HR is very impressive

I'm a 3 month old novice runner and this is the best video I've ever seen. Andy just casually dropping pearls of wisdom as he runs my dream pace. Thank you!

Andy makes it looks so easy, brilliant running

My 5k pb is 16:54 which I got a month ago. I usually run low 19 minutes at parkrun on the weekends and that's pushing my three year old in the pram. That's my secret to getting faster, if you run with a pram then when you run without one you'll be so much faster.

Just did a 5km parkrun after training for a little bit. just managed to break 30 mins for the first time and can consistently run a 32 minute 5k. Looking to build a training plan to push onto 10k

Brilliant, I loved that. I will certainly be watching again as a reminder.

That was inspiring! Thank you Andy 👍

You're making my target 5km time look too easy 😅

I‘ve always wondered what the heart rate is for someone who can run a sub 20 minute 5k, and now I know. Super helpful. Right now, I can only run a 5k and stay in a zone 2 or 3 heart rate by run/walking. That means I “run” at a 5.2 mph jogging pace, and when I get very close to zone 4 I walk at 3.0 mph until my HR drops back to low zone 2, then start jogging again at 5.2. Best 5k I’ve ever run is a sub 24 minute when I was in good shape. Working to get safely back to that at age 59. That means I’ve had to lose almost 20 lbs (and I’m only 5’3 lol) and run\walk consistently, almost every day. I look at it like this; by losing almost 20 lbs since January of this year, what would that feel like if someone strapped a 20 lbs weight on my back now and said “ok, go run a 5k”? 1. Obviously, losing that much weight is going to naturally help me run faster, and 2. The consistent jog\walk I’ve been doing has increased my VO2 max since I started running. My blood pressure has gone down, my resting heart rate has gone back to normal, and I look and feel better. Most of my almost daily running is steady state zone 2-3, with a hard intervals day once a week. At my age, I may never see a sub 24 minute 5k again, then again, maybe I will. I’m just curious to see if I can keep the weight off and train consistently like I mentioned, how fast I can end up running. There are tons of 60 year olds who can run a sub 20 5k, so, who knows? In any case, I have no doubt I’ve given myself a better chance at living longer with a better quality of life in hopefully the next 30 years 🤗

Watching you run this has solved my main prob matey, my cadence and knees... thanks for this!!

It was nice to your heart rate and pace. ❤ great video. Thank you so much.

I recently did my first 5k. It took me 29 mins and my average heart rate was 157. I have a lot to improve

is that pulse correct? insanly low

Thanks for the incredible tips - and motivational example. I'm writing your tips down and using them for my next run!

I can only dream of running this pace!! Once day ☺️ Thanks for posting this kind of video, very much appreciated.

If you're taking requests, a sub 50min 10k is my goal and I'd love to see it like this!

Lovely idea, well planned and executed. Very useful. Thanks so much

Andy you're an absolute beast man.

What a super cool video. Wish there was more content like this on the net.

Well done, Andy!! 👊🏻🙌🏻👍🏻🏃‍♂️

Brilliant, well done Andy, and so helpful.

Very inspiring. I'm looking forward to my next parkrun. ❤

Wow - you make it look so easy! Really enjoyed this...

Thanks, Great work Andy!