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How Much Can You Improve Your 5k Time In 30 Days?

The Running Channel

231,941 views

After recently achieving an incredible 10k personal best, Tom is hungry for more. He’s now challenging himself to see how much he can improve his 5k time in 30 days, and he’s taking you along with him! This video will give you an insight into Tom’s training and provide you with tips and advice on how you can improve your 5k time in 30 days too.

↓↓ What challenge should Tom take on next? Let us know in the comments! ↓↓

What’s in this video?
00:00:00 30-Day 5K Challenge: Tips and Motivation
00:02:10 Importance of a Training Plan for Motivation
00:04:07 Speed Workout Insights for Personal Best Attempts
00:06:43 Effective Speed Workouts for Runners
00:11:23 Preparing for the 5K: Tips and Fears
00:13:00 Importance of Consistency in Running Training
00:15:19 Overcoming Mental Barriers in a 5K
00:17:31 Running as a Journey: Overcoming Personal Challenges

MUSIC licensed by Artlist and Epidemic Sound
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20 Comments

@WindowBird21 1 year ago

Tried a 5k pb attempt recently and managed to run, to the second, the exact time as my previous PB. Worst part was strava having the audacity to label it as my second fastest 5k😭

@phishwak 1 year ago

This is why TRC is so good, it caters for all sizes/shapes/ages of runners. It's nice to see somebody a bit closer to my own size doing a challenge like this.

@NalaaMaru 1 year ago

I trained for my first 5k and did about 50mins. 2 years and a pregnancy later I decided to try the 5k again, and my base 5k in the first week I did 35mins. Truly did not expect that; hoping to finally get under 30mins soon

@billjoyes6143 1 year ago

A 33 second improvement in a month, I'd be stoked with that!

@Dave_ZDR 1 year ago

Tom is one of us. I don't know any better way to explain it. We all feel the same highs and lows and just seeing myself on a video mirrored by someone else lets me know that I am on the right path and any hurdle is just a stepping stone to something better. Keep up the excellent content everyone at TRC

@JMijares 1 year ago

"I like running fast. I just can't do it for very long." One day at a time, Tom! And you'll get faster!

@ebrunner1315 1 year ago

We need more people who keep it real like Tom. He doesn’t make it look easy and that is what makes it so relatable.

@adrianjsegura 1 year ago (edited)

The last two minutes of this video are why I always click on a TRC video with Tom. His drive to get better while also being open and vulnerable about his struggles let's me know I'm not alone in my own running journey. Thanks Tom!

@PoisonPearHFX 1 year ago

Tom's hatred/avoidance of the gym is so relatable

@joedurantguitar1447 1 year ago

I remember training hard for about 2 months to beat my 5k pb... On the day I absolutely ruined myself (made noises that was turning heads for the last km) and all for a measly 2 seconds off my last pb. I was pretty gutted. Only a couple of months later I went out to the same parkrun, without much expectation, and smashed my pb by 50 seconds- couldn't believe it! I've been chipping away at it further since then too. Just be patient and keep going.

@JimmyMcPixel 1 year ago

Its your genuine honesty that comes shining through. You're just a slightly chunky bloke trying to do better. Like so many of us are. Bravo.

@yehomere 1 year ago

We deserve a best of tom playlist

@MartinNikel-yt6fs 1 year ago

30 days can show some improvement but consistency over many months or years can produce insane results..!!! Keep up the good work!!

@The_Real_Jimbo 1 year ago

It must be hard being surrounded by amazing runners all the time but you are a real inspiration to a lot of people who are way behind you

@thecracklejack 1 year ago

i think part of what’s so cool about this channel is being able to follow runners over time — for example, tom’s comments re: “i could have found 7 seconds, what is that, nothing!” comment was SO growth-minded and constructive, especially in contrast to the way that Tom’s talked about his feelings when failing to achieve goals in the past. i dunno, i find it heartening because the MAIN thing we change via running isn’t just our bodies, but it’s *us*, right, ourselves & the way we think about what’s possible for ourselves.

@ikendoitdotstudio 1 year ago

The faster you get, the harder it gets for a bigger PB! I've been watching your progression mate and it's been incredible. Onto the next training block

@colinking5742 1 year ago

Formerly 141kg person ... Current sub 3:30 marathoner (no, I don't think that's impressive but DNF'd 5ks in the past) These segments are so fun to watch and Tom is so likeable that he is honest about being miserable in training because WE ALL have those moments. We all have moments where we have to train even when we dread it. Keep the Tom content coming.

@charlietwotimes 1 year ago (edited)

While times are important and we all get excited about them the most important thing is that you are out there running. I'm nearly sixty, been running all my life & 80% of my runs I'll never do more than about 60% effort. The other 20% might be 8/10. On a good day. Downhill. With a tailwind. I've lowered my 5km time three times this month. That feels great but it's not as important as just being out there.

@LillBod 1 year ago

I appreciate Tom so much, it's so nice to post triumph and victory. But to show the side you are disappointed or missed the goal is tough. Thank you TRC for giving the space, and thank you Tom for being so open with your highs and lows.

@lucifercornershop6538 1 year ago

I have to say, of all TRC runners I identify with Tom the most. I love you all, but Tom is the closest to my running paces. I'm excited to try to improve my 5 and 10k PBs in the new year, but I've got a HM to try in January (not my first, but I'm yet to do myself proud in one yet. Keep going Tom. The moment he states he loves running, is the moment I pick a new spirit runner 😂.