I Attempt The Parkrun World Record 

Cardiodolphin.com - in case you want the merch 😂

I ran (without walking) my first 5k (3miles) at the track yesterday this is the first time ever for me. My time was 42 minutes. This is my personal best... so far. I finished strong and today my muscles ache, but my knees are feeling great. I could not imagine running at my fastest for the entire length! At least not yet. Thanks, Mark for the videos.

You have been HUGE INSPIRATION to me Mark, started watching your videos two years ago, took up running with my dog, Way out of shape, I couldn't run 5k. Two years on my PB is 27.36 thank you !

A great interval session. Couple more of these and you’ll have yourself an actual new ParkRun PB 💪😅

Kelvin Kiptum just put down a sub 14 minute 5k in route to his 2:00:35 MARATHON World Record.

Starting running parkruns in Texas a month ago. They asked me how I heard about them . . . Mark on yt of course. Appreciate your motivation and your stories. Keep them coming.

'5 easy things I did to become fitter than average' has to be the most reliable thing I've seen on RU-vid. This man a great inspiration, a bit late to the party but glad to be part of this community now

I'm new to this channel. I've been looking on RU-vid for fitness advice and information for a while, but instantly have taken a liking to you. A fellow Bracknellite and heading towards 40 it can be difficult to connect with 20 somethings talking about 'shreds' and 'gains bro'. I'm just restarting my goals and will be using your back catalogue for lots of reference. I shall become above average

Did my first ever half marathon yesterday at Royal Parks - I signed up off the back of your videos, Mark, and your regular recommendation to 'test yourself against others'. It was a great experience (if a bit too hot!); you're making a big difference to peoples health and wellbeing with your channel, keep up the good work. 👍

I didn't used to run track in High School, I'm a very very average runner and I believe you that this is a sprint for most people. I'm 99% sure I wouldn't manage one 200m in 33 seconds. I ran a 8:45m/mile in a half marathon once and that was insane. And congratulations on the new world record!

In the Chicago marathon today Kelvin Kiptum from 30-35km ran a split of 13.51. It's nuts. (I don't think he wore yellow spikes.)

Great way to put his time in perspective, and a very clever training plan that I’m going to nick. 👍

Mark your channel was one of the first I found when trying to get started on my fitness journey and your journey hit home for me. Finished my first park run this weekend as a benchmark at 32:03. Excited to keep watching your channel and those times tumble in the coming months and years.

Great job on this one! Clearly puts things in perspective! Thanks for this!

To put this into an even more crazy context is that in the new marathon WR today Kiptum ran the 30-35km in 13:51 :D

The cramp at the end was the perfect finish to a great video!

Most people cannot run 200m in 33 seconds. Before moving into my mum's basement, I once ran in a team relay 20 x 5km race with 3 other blokes, one who was an ex-Olympic games runner. We had to run around a 5km lake 5 times and we weren't slouches and did 17 to 18 minute circuits; meanwhile he did around 14 minutes for each of his sprints. His speed and endurance were scary.

I took up running July 2023, aged 36 and never having run before. I did have some physical fitness as I skate and cycle a bit but to put it more into context I was so physically weak and unwell from anorexia at the beginning of 2023 that I couldn’t sit up for more than 5 minutes at a time. In September 2023 I did my first park run and got 29 minutes something. First park run of 2024 I got a PB of 25:18. From bed bound to nearly hitting 25 minute 5k in less than a year, I’m ok with that!

college runner here! i use dragonflies for my track 5ks and find that having some supportive running socks helps quite a bit!! might try my track 10ks in them this year and see how it goes😭 also congrats on the very official record😎

you are not wearing socks? Did my PB on a half marathon today (1:35:33); was thinking about you suffering in many videos and then said to myself that giving up/walking is no option. thanks for that inspiration!

You have some of the best videos, thank you for your hard work and dedication.

Brutal interval session!!! Do that every 2-3 weeks and you'll score a new PB with ease. Normal people have no clue how fast it is to run like that.

As so many others commenting - I have been running or training in some form every day with my partner for the last 3 months, having never believed I could run. I'm 27yo, never very fat, certainly never skinny, just a bit floppy. Ran our first parkrun in Hillsborough last Saturday and managed a 26:43 (albeit with a 198bpm spike according to fitbit lol) - started at the back and had to stop to tie a lace, total noob! Can just about do a 25min 5k on the treadmill, so hoping to break 26min at the park in the next few weeks and then set the chase for a parkrun 25min by the end of the year. I have been watching your videos for years at this point. Easily my running inspiration. Thanks for the content, advice and laughs so far!

Such a great channel. Inspirational!

Great perspective on what a crazy time that it - that looked tough however you managed it!! Also great motivation for my next PB/challenge so THANK YOU.

Great surprise video! Just as I’m back at it! Thanks!

Nicely done! Welcome to the club - enjoy the Achilles tendonitis! It took me best part of 18 months to train my legs for sprint spikes. M65 here we come, baby!

I learned the interval technique from rowing/2k prep - 10x1 minute, with pace being 5 seconds/500m ahead of your target 2k training pace. A few years ago I used a similar technique to get my parkrun down to 24 minutes (never thought I'd get under 30 minutes). It really does work very, very well. Need to start doing it again, and think you've given me the virtual push needed, ta!

this is good and entertaining. Doing those intervals, you put yourself in so much hurt locker. Well done

Excellent video. My legs feel bouncy... That's cramp. Reminds me of the time I was in a videocall with colleagues from Vancouver and I disappeared under the table with cramps in both legs. 😂

It’s really great to put events like this into perspective and target paces. I’ve been guilty of setting myself target finish times without being able to run a 1km at the required pace let alone 5 consecutive km’s. You can’t run a 30min park run if you can’t run a 6min km yet. You can’t run a 25min park run until you can run a 5min km.

Love watching you're video's, they inspire me to go and train.

By coincidence, you probably gave yourself a real strong interval session there already. Keep up the strong effort and you'll be flying soon mate

Andy must be absolutely gutted 😂,your videos are a scream love how you dont take yourself too serious.

Brilliant, I love it!

That spring-start interval 24 made all the difference, cracking the world record. Excellent form!

Like this content👍 But i truly miss your bike/Swift videos. Awesome stuff and very inspirational

The concept of breaking it down into the longest interval that you can maintain that speed for it such an underrated one. I'm training my son to run a 25 minute park run (his request!), and at the moment and he can only sustain 5 minute Ks for 90 seconds but I keep telling him that if we keep doing it that'll increase to 5 minutes pretty quickly and then it'd just a matter of running 1km reps at that speed, 200m reps at 4 minute speed, and 25 minute runs at whatever speed to practice the endurance.

Back when I did a lot of running I had a period when I did sessions similar to this once every 2-3 weeks if I remember correctly. I think I didn't run quite as close to all out as you did, but I also think I didn't rest quite as long. If I remember correctly I did like 20x200m (which is 4k) or 15x400m (which is 6k). Those intervals were absolutely amazing for making running at lactate threshold tempo the following weeks feel much easier. I think the biggest gain from these are running efficiency (probably by forcing the body to improve the technique in order to be able to run fast). EDIT: I think I did my 200k intervals at a pace that was around my 3k pace (as in all out competition pace) while you were doing yours at 400m pace. So I guess your intervals probably are even more effective. But probably you'd have to wait quite a while until you do it again. At least if you're trying to maximize the number of kilometers ran per week (which is what I did).

I can't believe people can run so fast for so long! My best 5k is 24:39 and it already hurts so much ahaha

Great work, Mark - tough challenge!

Amazing and crazy. 🤪 Thank you for sharing your videos. They are great. Best regards from Denmark 🇩🇰

Fair play to you, your on bloody good shape 💪🏼

Great video Mark, loved it. I thought you would give yourself a 'rolling start' each time, I wonder if you could have gone faster.

Unbelievable! I thought that was Bracknell! 😮. Well done to you, our running club used to train there. 😊

Congratulations! World champion! 🎉

Great effort Mark, just need to plan it for Saturday next time, or maybe the junior park run on Sunday, think you could do that in 13:45? 😅

Great video, Mark. And a great test of your own capability. Congratulations! (I’m proud that I know a world record holder!) 😉😂

You are an inspiration, best RU-vidr I know content always interesting and never boring, gives me the feeling always what is next week……

I honestly didn't think you would finish this...nice work!

Fair play doing standing starts for every interval Mark - I’d have gone with a run up,

bonkers but entertaining, Bravo Mark! 🙂

This should become a challange. The ultimate winner can have their moment posing at a duck pond and maybe get a shoutout from you.

I was shocked when I realised you were in bracknell, i always walk (and jog) past that track. Though I’ve never ran on the track ..

Yep another great watch , lost a bit of time on my Parkrun nemesis this Saturday, but I ran a long run Thursday evening not a good idea

I recently ran a 1:28 HM and I am 100% sure that I am unable to do this workout 😂 Good job Mark!

20:36 parkrun this last weekend at 1200m altitude. I’m thinking the only way to get below 20min is at sea level. Any faster than that I would have to fall down a mine shaft.

I definitely need to try this challenge, as one of those high school track kids(except for the part where I’m still in high school)

My LR for 5Km is 25'16". I don't know what my 100 m record is. I didn't try it. The idea somebody does 5k at speed I need a bike to achieve and maintain for more then 10" is mind blowing. In my opinion you use a lot more energy doing this cause you have to start every 200 m form 0 speed. For me it is easier to maintain speed, then to start and then stop and start again. When I did Jeff Galloways training this was the hardest part- to get used to starting slow cause every start took so much out of me.

Hilarious, thanks for creating and sharing, I’ll sure Andy will sleep well.

I've once run 15x200m in 34 seconds but with only 1 min of rest. I couldn't have run one more. These are brutal and leave you feeling sore for days onwards. My 5K PR is similar to yours in 18:22.

Mark, are you gonna frame your Guinness certificate or just use a magnet to pin it to the refrigerator? 😂😂😂

im always amazed how fast you can run. its impressive. can you calculate the kinetic energy that you would produce if hitting a wall? should be quite a lot!

This is called the Ross Barkley 5k. He once posted a 16min 5k or somthing similar. Turns out he was doing what you did 😂, was a trend for a while. Remember one guy did it on a 200m big down hill and repeated to beat the world record 🎉

This is awesome. Craziest thing I’ve ever seen lol

Great effort - really good training tip too. Did you see the Chicago marathon result? approx 34.2 secs per 200m x 210 reps!!

If you check Athletics Weekly you'll see his trainers were more yellow than yours! (New Balance FuelCell SuperComp Elite v3 Yellow)

Some great commentary in this one and had a few belly laughs. When you "beat" Andy I would have said "put that in your trainers and smoke it" lol

"Now see, that's a cramp." So relatable.

It's the same in rowing. I'm now at a level where I can hold 1:35/500m sustained, dipping into low 1.20s flat out - which is far far faster than Mr or Mrs Average could do, and well above even pretty fit people who don't row. Then occasionally you'll see people who are warming up at what I consider my race pace 😐

In highschool I did cross country, and I remember watching the state finals race. (I was much too slow to compete) The guy who won did the 3 mile race in 13:54 (4800m) and it is ludicrous how fast he was going.

Damn, Andy can run three parkruns in the time I ran on Saturday.

I was showing my friend video of you doing speed walking with Tom Bosworth, he goes for 11-12k runs pretty often and does a kilometer in around 5 min, that would be 25 min park run, but speed walker could do it in 20 min (at olympic pace) meanwhile I can't run that distance... yet it's cool to see these videos comparing how fast some people go, it's hard to see in competitions, separated like this it's crazy

Didn’t Kelvin Kiptum nearly match that…during the freaking Chicago Marathon. Absolutely insane when he clocked a 13.50 time.

Hahaha the end killed me i spat out my rice😂

What a great idea... breaking things up to give you more rest. I'll have to try that!

Having just done a half marathon, I can vividly feel the pain you’re going through.

I loved your BMW pitch at the end I am trying to get a free TV licence at the moment so I keep posting about how much I love the BBC so far they have not given me 1. However I have unexpectedly received a lot of photos which seem a little too Xrated to be coming from such a fine establishment .

I have been inspired to get back into running over the last few months and have managed to get back to a 7ish min mile which I can maintain for about 5-6 miles. I think that's about a 4:20 KM, something like that. Not to bad considering I haven't really run at all in nearly 10 years. Just be better than yesterday and always be pushing I figure.

You a star mate wish I had the courage to turn things around like you . I'm in maidenhead

Hi Mark, great video. Do you do much cycling these days?

Your shenanigans turn out to be great work-outs. This would probably help you improve your actual park run time.

Food for thought. Maybe I try something similar....

Love the video what about a marathon record. Just a few more 200m on the track and you would have it. Enjoying watching you break you self. Keep it up

Marvelous. I feel a 4 minute mile for myself is now within reach. Does anyone know how to delete 'elapsed time' from Strava?

Kudos for the Help the Heroes vest

Great video plus if you actually consider you’re starting each of those intervals from a dead stop, you’d easily be at least 1 second quicker on each interval if you were to start to run 5m before the line and start the timer at the line.

This is great. Well done! I just wish I could run as fast as my 400m sports day back in 1988 🤣

I think the fact that you had to accelerate from standstill so many times adds a significant effort to the challenge. Good job!

Elapsed time is your friend 😀 Seriously impressed that you managed to beat the time though! 👍

Thanks!

Great challenge 🎉😂

Yep...25 X 200m reps will hurt... 😂👌 I loved watching this challenge, well done Mark 👏👏😉

😂 love it

would be interesting to see a reattempt or similar challenge with a 200m recovery jog instead of a static recovery - see what difference it makes

This and the Kipchoge Challenge are really good content/insight. The drone footage with your commentary really works well. Also, both of these videos really show just how insane a pace these athletes go at. The 'elite' label is well-earned! 😅

Its easy to be fast when you are young. I used to be able to do a 5 min mile, now I'm working on getting down bellow 7, and I'm not close yet. I lose cardio conditioning so fast. Might try that interval training to see if that helps, looks fun

I bet that was worth some garmin anaerobic points. I must admit I've done a 30 second 200m during a pyramid session and I quickly knocked that pace on the head. 😆 its crazy how someone can do that non stop. Adidas takumi sen 9 are a good balance between comfort and speed on track I find.

I actually really like this idea, ill definitely have to give it a go. Crazy enough my dragonflys really arent and faster than my Alphaflys but i am always running injured and probably subconsciously run a little more tentative in my spikes

Brilliant. As a running coach I can only say brilliant 😂