I tried running 5k (3.1 miles) in under 30 minutes | slow runner 

Well done!!!!! 50 secs of your pb is MASSIVE!! The great thing about running is there is endless next times, sub 30 will come! Thanks for making such positive running content, keep going!! x

Thank you for representing the slow runners. It’s so hard not to compare yourself to others in this type of sport. My current 5K time is around 38 minutes. I feel your pain, every time I try to increase my pace I feel like I can’t breathe. The one thing that I do enjoy about running is that it’s me against me and I can always make goals for myself. I can do it! I just found your channel and I’m loving the content. Keep the videos coming 😊

i've run 3 marathons, many half marathons, and have never broken 30 mins on my 5k. i felt every single damn moment of this run with you!

Parkrun is pure vibes, you should go 🤩 You can run whatever you want there, no one is going to judge you

Well done on your pb! I've not actually broken 30' either yet so I'm going to be working on that. Next time, ZERO talking, you can get your lovely team mate to talk at you and pace you. You are going to get it done. Go girl!

running a year but cant do a sub 30min 5k? who cares man, your doing what you can do. more than other people

interesting, how different people are. I just looked up your time in the Marathon series and you finished 3 minutes faster than me last year. At that time, my 5k PB (I also did an 8-week 5k plan before) was at 26:32 (now I am down to 24:23 and I aim for a sub 24 this year), which is easily below your goal. I am pretty sure, you can get to the sub 30. This time, it was maybe a bit too much talking during the run. On a marathon it's easy to do that, as you are slower. But on an all-out 5k, I guess, no talking could have given you a sub 30 here. Keep going!

Stumbled across your account. Great vid and nice to see someone grafting as hard as you did and not running a 20 min 5km as if it were a jog- keep representing the quiet majority of runners!

As a fellow slow runner, I felt your pain in this but you smashed it. You're so close to that sub 30! I'm so grateful for your videos. I find it so hard to see what feels like everyone else doing their 'easy runs' at a pace I couldn't manage for more than about 400m. I'm doing a Runna plan and yesterday my run was 1km conversational pace, 2 mins walking. And it was SO hard. Some days are just so much harder. My HR was 175 even though I was doing >7:30/km pace. A few years ago I could do 6-6:30/km pace relatively easily. Hard not to beat yourself up but getting out there and doing it is the most important thing. Well done 👏

Congratulations for your new PB!!! And thanks for sharing this with us!! This motivates me a lot! 👏👏🏃‍♀️

Great job on the PB, and thanks for taking us with you. I really enjoy seeing other normal runners achieve their goals more than elites win big races. And I hate the middle distances. Running a fast 5k is torture to me!

Congrats, Emily! Great run! You are definetely inspiring!

Huge congrats on the new PB! That's so great! 🥰 For me, working on increasing my cadence was the key to getting faster and waste less energy.

I'd recommend just running at the pace you enjoy, as time goes by, you automatically get faster. Don't push to get under a certain time, just let that become a happy accident when you get there. Instead of having a "I have to hit X time", I'd suggest you do "Today I have to hit X distance". No matter what time you get. And remember, the run you enjoy, is the one you will do. 80% of my runs, are slow pace (around 10k per hour), and the rest are when I push myself (around 10k in 45-50min). And I'm also slow compared to other runners. But I'm faster than myself one year ago! And since I don't push myself so much, my aerobic base gets better as time goes on. Run as you enjoy running. The longer you run, the better you get :) Just as a sidenote: Even though apps like Runna is good for some people, they don't work for everyone. Don't get bogged down too much into "Runna says I can do 5k in 8 weeks", if you can't, you can't. It does not mean you are doing anything wrong. Some people are sprinters, some are distance runners. It all depends on where you start.

Well done, Emily!

You should definitly consider buying either a belt to carry your cellphone or get something like a garmin watch to track you course and get turn by turn notifications. It may sound stupid but you'll feel better not running with a massive phone in your hands while trying to beat a pb when your HR is at 165 :P

Well done on your pb 😀 Go to parkrun with zero pressure on times, you will love it ❤

Congratulations on your PB and great work finishing the training plan! Just wanted to encourage you to go to parkrun - I've only been in Australia and love it lots, but can't speak to the UK parkruns - but if you are worried from a time perspective you can always check out the latest results for the parkrun you want to go to and see if they seem to have a group of people around the time you'd be looking to finish! And you can always check numbers for the latest number of attendees if the concern is the size of the group ☺

Amazing job, Emily! You smashed it taking so much off your PB! Totally agree about having a training plan for getting a 5k pb. Woohoo, you did it! =D

Real content here. Ya mans got the best motivational chat i love it. For all the slow runners!

not me tearing up when you had to take a break but then you kept going! 🥺 congratulations on your new pb! 🥳 you are a big inspiration for my own running journey and I'm looking forward to watching you take on your next challenge ❤ oh, and also, bonus points for including cats in your videos 😸

Really nicely done! Running fast is so hard! I ran my first halfmarathon on June 20th thanks to your journey in 2.27.37 on complete stubbornness after a shin splint injury and max runs of 11 km. Keep doing what you do. Trying to get faster on the half now and it is super hard!

congrats on the new PB!!! you definitely have the sub-30 within reach in the near future, if you want it! but it's also completely fine to refocus to longer distances again. i literally just booked a half marathong for september, so i'm super excited to switch over to training for that (instead of 5k training)

Another slow runner here! I really really encourage you to go to parkrun, I have been loving them lately :) though I don't know how they are anywhere else but here in Finland :D but keep going, you are doing great!

Courageous, inspirational. I so know how you feel with the pain & discomfort.

❤ it’s so refreshing to see someone who I can relate to. I’ll never ever be the fastest and I’m ok with that but I’d like to do the best that I’m capable of. So I’m trying to break the sub 30 5k aswell. Using the Runna programme. This video made me realise I have improved. And actually I need to be prouder of my improvements and not just the end goal. That I may or may or hit during this training. Dropped you a follow. Can’t wait to watch more content 🎉

Some advice from someone who used to run quite fast. Think of training in terms of months and years, not weeks - it takes a long time for your body and mind to adjust to running, and especially to running fast. As an example, it took me 10-12 years to reach my final PBs. As others have said, find a local flat parkrun - running with other people will make you faster. And on the same principle, find a local running club - training with others always helps with motivation.

great video , i hope you go to parkrun , i have done 360 over nearly 9 years , its my life for the social aspect , watching you walk a few times reminded me of how its been for me this last year , but i managed to get my fastest time for the year on 13 july ( 27.14 ) , by the way nice clear empty streets where you filmed , i do my 5k runs in eaton park where i do my parkrun , and also do my 10k's in norwich city centre at 9 in the morning which isnt the best time , lots of commuters lol , have subscribed to your channel , good luck with your running in the future

Congratulations on your new PB! And thank you so much for showing the reality of slow runners! 💚A few weeks ago I was trying to get a new 5K PB myself (under 35 min). Got a new PB (by a whole second 🥹) and didn‘t get under 35 min. Now I‘m back to doing a bit longer runs and just enjoying a lower HR than with the 5K runs. 😅 Keep having fun! The PB‘s will follow, I am sure!

Jim: What's your plan for this 5k? Pam: I'm going to start really fast, go really fast in the middle, and finish really fast Jim: Wow, why hasn't anyone else thought of that? -The Office If only it was that easy haha. Great cut off your PB! The great thing about running is, there is no "gatekeeping". Doesn't matter how fast you are, you're a runner!

You did so well!! A massive achievement to shave off 50 sec! A 5k is so so so hard, definitely my least favourite distance to train for! My 5k time is 31:39 and I can't seem to get it under 30; I thoroughly appreciate this video and your realistic and honest take on how hard it is both mentally and physically. We will get there!

Congratulations on your new PB! I agree, 5k is so hard, especially when you try do run it fast. I have only good things to say about parkrun, give it a go without any pressure on times, and when you feel comfortable there it might help you get your sub-30. I find it easier to push myself and keep the pace if I'm in a group. Sometimes parkrun do pacers, that's how I got my first sub-30 5k. Good luck with your future challenges, I'm looking forward to follow your journey! 🎉🎉

Congratulations!!! I 100% agree with you, i can easily run 5km, BUTTT running at race pace 5km is insanely brutal. U deserve it all

Well done, you went for it and got a PB! My 5K PB ( from a looong time ago) was 29:59, I’ve not run for the last few years after having my daughter and feel like I want to try again. I’m a slow runner too and your videos are great because it’s more inspiring to watch someone who is around the same pace as me going out there and bloody doing it 🏃🏻‍♀️‍➡️x

Congratulations on the new PB!!!

Congratulations on the PB. I made a video 18 months ago about my effort to try and break sub 30. Always pleasing when you hit your target 👌

Well doneee!!! 5k is hard🎉 but if you’re near Burgess that is a great park run for an unexpected PB😉 also park run in general is really fun!! There are usually quite a few of us slow runners there too😇

Amazing work, Emily. I felt your pain throughout that. Congratulations on the PB but even more congratulations on recognising that chasing a certain time is never as important as enjoying running.

Well done on a PB! If you really really want to get a PB, I’d highly recommend getting to a local park or canal route and doing laps of it. You won’t need to worry about traffic and it can be a little more relaxing (though you’ll still feel exhausted! 😂). I’ve just discovered your videos, so not seen if you’ve tried parkrun yet, but the peer pressure there can also speed you up if you want it to. Good luck and keep up the great running!

Well done on the big PB!

Well Done on your PB. Speed will come eventually just keep chipping away you’ll get there.

Well done, keep going. I remember the first time I ran 5K under 30 min. As a beginner I did a lot of Run-Walk-Run (Jeff Galloway) 5K and wasn't focussed on the time. After 3 weeks I ran 5K without walking, yet still did some Run-Walk-Run. I ran on average 4 times a week. After 2 months I ran the 5K in 25min. It probably helped that in those 2 months I lost 6 kg (IF and low carb, you can't outrun a bad diet). Anyway, like someone else said here, most important ENJOY it, enjoy challenging yourself, don't compare yourself with others, just go out and enjoy, JUST DO IT.

Parkrun’s are great. I think you’d really enjoy them. Friendly likeminded people who just want to get out and run/walk whatever.

I appreciate your point-of-view!! I always tell my Hubby--"I have always loved running, but Ive always been slow". 😜 And Im okay to be slow. But I am encouraged by you taking us along!! 💪🏽🏃🏻‍♀️

It’s so refreshing to hear 5k is a hard distance bc IT IS!!!!

Nice honest video. I am a late starter but I must emplore you to give parkrun a go as I eventually did. For me it is so much easier to push yourself when you are competing with others and if you can find another regular around your pace (and there is so much range in paces it's fantastic) you will pull each other along. My times got dramatically better and my training became more focused. Oh, and remember to set multiple goals for a given race: succeeding is not a binary pass/fail. Good luck.

Big congrats. I hit my PB of 22 today and my HR was 189. I very jealous of your HR. Very inspirational

Hi, i really enjoy your videos and am impressed with how you have been able to progress.. i would definately recommend getting to a park run if you are able to, i am sure that you will enjoy it! i usually prefer running on my own but going to park run regularly for me has been a great routine & discipline to get into and has helped prepare to be less nervous when attending more organised running events and races. Keep up the good work!

You got this!!! I mainly run trail half marathons and ultras. But, to me, the hardest is the 5K. Because you have to run fast the whole time and there’s no room for error… It took a couple years but I’m just under a 28 min 5K. You can do this!!! (I was always the slowest runner in school and if I can do this, anyone can!!!)

keep it going, in another years time you'll likely be fighting for even quicker times than a sub-30, however that requires you to stay consistent!. its sounds like you have plans in place already so just keep at it.

2 months ago i didnt run, 6 months ago i didnt workout regularly, 2 years ago i was 50 pounds heavier, 6 years ago i was still recovering from a very long illness and its after effects. 2 months ago i decided to make running a 5k my stretch goal and started doing short runs and researching how to get there. Right now doing a 5k in 30min is the moon to me, i cant hold a run for longer than 4-5 minutes at the very most. Heres my plan though, 2-3 times a week (on non resistance training days) i go hit the treadmill for an hour. During that hour i spend a short period of time at a comfortable running pace, this means it doesnt make my legs burn quickly and i can hold it for atleast 3 minutes and then come down to a walking pace. week 2 i did this once per hour, week 4 i managed twice and a partial, week 5 (Current) i managed to get 5 in. all of this to say, im working my way up to a 30minute 5k too.

Cracking run Emily - fantastic PB. Going from running slow to a 5K - which is an all out sprint, is really hard. 32 seconds is not a massive amount, so reckon you could shave half a minute off and dip under. Agree that not meeting every goal keeps you hungry and motivated

Congrats! I highly recommend checking out a parkrun some time. As a new runner it got me more motivated than anything. They are so friendly and encouraging. Getting your cheer as a first timer is amazing. I am faaaaaar far from an expert but I did just manage a sub 30 and it's all about pacing hey. You are faster if you run at a pace you can keep up then if you go too fast and have to stop.

Just know how inspiring you are! My 5k time is 27:30, my 10k time is 57:34… but I’ve never been able to run any further because of my inability to SLOW DOWN. I’m trying to go back to basics and do run/walk the way you do to get me up to half marathon distance. I’m trying to stick to zone 3, but slow running is a completely different style of running that takes so much mental strength!

i ran 27 at some point when I got into 5ks early this year, and for the life of me can't seem to be able to replicate/beat it yet. That's how I know that I did a possibly shite job and strained myself. Congrats on the new PB!!

Great job! A fast 5K is a suffer fest. When I first started running consistently a few years back, I found out super quickly that I couldn’t run as much as I wanted or else I’d get tons of overuse injuries (not even 5 days a week). I picked up cycling in order to cross train and that really really trained my heart. Now I cycle 6-7 days a week and run 3 days a week (sometimes I do doubles) with a rest day every other week if not every week if I’m getting fatigued. My running improved drastically within 6 months and I don’t get nearly the amount of volume most runners get, but my aerobic engine is strong enough that I can do speed work, endurance or tempo without issue.

Running is all in the mind. Your body will try every trick in the book to make you think you can’t, when you absolutely can. Well done!

You still did really great, getting that sub 30 min 5k is a huge challenge for almost every runner starting out. Personally running an all out 5k is brutal because your going fast enough that you can’t pretty much talk and its hard to control the breathing but long enough so you have time put in such a big mental effort to sustain that pace for that distance which can make it quite unfun after 3k because it feels like you must stop or you will pass out.

Good on you!! Can I encourage you to go to a parkrun or a run club sometime soon? There is something about running with others that is so wonderful and encouraging. Doing intervals with others is the only way I can get through it. I wonder if there is a run club close to you that would do them? Keep going friend, love your passion for the process of running.

Awesome work and kudos to the guy running backwards to film you, he probably runs faster backwards than me forwards lol. I'm curious how you find running holding a phone all the way, stick it in a running belt/strap/bum bag, you'll be much more comfortable.

Great video. Really feel that. 👏👏👏

Well done! Whenever I try to chase PB's it never really pans out. The runs where I've set PB's usually I realize half way through that it's a possibility. My first 5k attempt three years ago was 38 minutes . Last October I broke 25 minutes for a 5k.

Love this, ngl it made me kinda emotional 😵‍💫 I’m also a slow runner, and it’s frustrating seeing running content where it’s all people who can run marathons at 4:30 pace. It makes me feel so insecure but in reality I’m not an influencer who has hours a day for running training. I also don’t want to sacrifice my weight training for running, and can’t overtraining. Last year I was running around 20k a week, at least one 10-25km run, and my 5k PB was 30:23, purely because I had more time to get more mileage so 5k relatively felt easier. Now circumstances and job have changed, and I can maybe do 12-15km per week and none of those runs have been longer than 8k as I don’t have much time. I went for a 5k PB last week and got 32:39, was so upset with myself. This video was exactly what I needed 💕 My resting HR is really low (49-53) but during exercise it spikes so easy. Focusing on exclusively nasal breathing as much as possible, and using a deep double nasal inhale with a slow mouth exhale to lower my HR has been really helpful for me in being able to run faster for longer

Great job!👍A good way for me to get faster was to training a higher cadans.

Well done Emily. You should be so proud. Pause for a moment and think about what a PB actually means. You have run faster for longer than you ever have before. Just that in itself is awesome, but to beat your old PB by 50 seconds is huge. Amazing.

Well done on your PB! You improved so much in 8 weeks! I could never run 5K sub 30 minutes. One day we will though! Team turtles 🐢 🤣

Hard to get mad at a PB! Congratulations!!!

If you just stick with training plans for awhile, you'll easily pass sub-30 without a problem in your future, it's not an overnight thing, but so long as you do any decent training plans for a suitable period of time, your times will continue to improve. If you do other plans (like 10k, half, etc), the improvements to those, will transfer back "downstream" to some degree to your 5k. The key thing from what was seen in this video, if you continue longer run training, those "breaks/slowdowns" that happened in this attempt, likely will be shorter or not happen at all, even if your "full speed" pace doesn't increase much (5k training tends to focus a bit more on speed work, versus endurance, longer running plans tend to to not push quite as hard on the speed components that help increase 5k "max tempo" paces), the lower current pace/pause sections will become sustained paces, meaning your overall times will drop. Speed and endurance training are somewhat at odds with each other in short term cycles, but long term, both compliment the other until one day you look at a normal training pace run and realize that pace is faster than your previous PB was. Was fun watching, thanks!

I commented on your last video saying that I was trying to do the same thing - I went out and tried this morning and got 30:19 so close but yet so far! Going to try again at a park run in a couple of weeks feel like it might be easier with other people around me!

Well done Emily. Are you doing or have you been doing 1km intervals? That will definitely help. Also happy to colab with you if you like on a 5k at your first parkrun. I was planning on doing Dulwich parkrun soon.

My first 5K was in 2017 and I ran 27:21 but I felt shattered at the end. I remember sitting against the front tire of my car for a long while afterwards, trying to get my breath back. But they only got easier after that and I’ve done 70 5K races now. Racing with other people helps you go faster!

It is important to achieve your goals; it shows your commitment and the effort you put into it. You failed this time, but it is not the end of anything; it is just an opportunity to keep improving yourself. And that demonstrates the importance of a real coach, not just an app. Because being fast doesn't just mean reaching a personal best, it's about how well you train in both strength and speed.

Omg so I’m a 12 minute miler and not for marathons like you, 😻 but I basically start a run knackered and finish it more knackered but I want to stick with it. I’m in my 30s and so I thought is this normal? To be slow and not really get faster? So I checked RU-vid. What did I find? Countless runners doing 5 minute miles and the small amount of motivation I did have went out the window. All I wanted was a real human being so when I found your channel I was made up! Finally someone who runs who isn’t training for the olympics 😂 maybe it’s me but I couldn’t find many real people and it’s very much appreciated thank you 🙏

5ks are always the ones that have my dry heaving at the finish line lol. They’re basically all out races

I've only been running (consistantly) for 8 months, I started regularly doing parkrun in December, and Im sure they are a welcoming encouraging enjoyable group run in your area like they are in mine, I've run at 4-5 different parkruns around Australia and they have all been positive experiences. You should go do one, as I think you'll enjoy it, and it has no requirements that you must 'race', you do your own pace, even if thats walking the whole 5k, which I have done.

As a fellow slow runner, I tried to get my 5k down to 25 minutes and never succeeded. Even after 3 months of "sessions". I gave up in the end, I prefer 10/15k slow runs to quicker shorter runs.

You will absolutely break 30 mins if you consistently train. I started running in 2013 age 42. I ran a 30:48 5k. Now age 53 I run 21:30. Your fitness will just keep on improving and you will surprise yourself with what you can achieve. Keep going 💪💪🤩🤩 Congratulations on a PB 🎉

Where is your cap from?

If you keep running your long distance, you will get faster and one day you will blow past that sub 30min 5k without that even being a plan.

You’re going to have to take slow runner out of the title 🥳 get on strava!

You can do it. You hav to fight your mind.

what´s the song in the video (minute 5:36) called?

Was it hot? that makes it so hard

why is strava not showing GPS Map and Splits??

parkrun is great people push you hope you try it

Nice vid! But a tip, buy a phone holder :D

5k is my warm up run before my other runs 😂

My 5k time is around 43 minutes 😅 we’re all on our own individual journey

I'd run a half over a fast 5k any day! Well done.

A PB is still a PB, well done! Why not do this at a paced parkrun? My local club does this once a month, there might be one local to you. Having a pacer really makes a difference as does running people around you. Your run-walk approach has really inspired my wife to use that training for a 10k and half (MCR in October) using Runna.

You would probably hit it if you used carbon plated shoes like the Metaspeed or Vaporflys. You need energy return to make it easier and less tiring.

1 year in running is nothing. It's just the first grade.

One thing that annoyed me after my first few runs: My phone. If you can't leave it at home get a bag around the waist or strap it to the upper arm. It does wonder because carrying it in your hand just creates and imbalance and we all know: Fast cadence in the legs comes from fast, shorts swings of the arms. Oh, and for a PB, find a course without obstacles or varying surfaces that cost you many many seconds.

If you get yourself to parkrun every week, you'll smash the sub-30 goal. Find a flat one. You're doing great 👍

Look it this way: You are faster than the American Secret Service DEI Agents :))

Do it for the slow runners ❤

Have you thought of knitting?

Yet there are people who say every (male) runner could run a sub 3h marathon. 🙄

I know you mentioned you don't like running in groups, but try and see if there is a Parkrun near you thats flat. Its surprising how you can be pulled along with the other runners. I know a few people that ran quicker than they thought they could doing this.

maybe try a higher cadence and lift your heels higher, worked for me