How I run a 5km parkrun quicker | 7 tips for ANYONE

My top 7 bits of advice that got me from a fat, non-runner.....to a sub 20 parkrun.

For details of the gear I use, races I'm in, or to contact me:

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#5km #parkrun #marklewis

[MarkLewisfitness]

You should all watch this because when I'm in charge its Parkrun Passports and mandated 5k's for everyone 🤣 No anti-healthers here please 😂

[AtomicBonfyr]

Ran my first 5k last Saturday, it took me 54:39 lol I'm proud of myself for even finishing and next time I'm going to try to lower that! And to hear you say anyone running 5k is crushing it, feels good. Because you're damn right!

Edit: finished my second 5k in 41:02!!!!

[beccalibur]

Love how inclusive you are - "always remember, no matter what your 5k time is, you're doing more than the average person who can't even run a bath"

[rcj]

Here's a summary:
6:00 Warm-up
9:58 Run Further
12:14 Know Your Pace
14:41 Use Others
17:25 Don't Be Too Heavy
18:52 Food And Water
20:20 Run With Your Head

Good tips all. I wish Parkrun had been around fifty years ago when I was fit from playing footy. Still, I take comfort from knowing that most 70-year-olds aren't able to run 5km, let alone able to do it in 27 minutes. At our club here in Oz, a bloke my age is running around 22 minutes. Bastard.

[normannadeau]

I am 71 and have completed my 6th week of Parkruns. First one 43:46 Sixth one, Yesterday, 37:19. So far only trained on my own the best I know how. After watching video I will take some good tips and train with some kind of order. I set myself small goals always, and my new goal is to finish in 36 minutes or less for now..I will periodically keep you posted, but for now, I am having a blast! Thank you.

[lsalvage]

Watched this video 4 times today. Got home from work immediately ran a mile onnl the treadmill and then signed up for park run. Thank you. I've been a lazy idiot for too long

[irresponsibledad]

I wondered why your strides looked shorter and more relaxed than mine at the same pace. Didn't realise you were bloody 6'6"

[timsimon]

As a sub 15min park runner I'd say...

1. Run enough so that jogs become easy, and vary the terrain and inclines.
2. Run intervals at a variety of paces.
3. Warm up and cool down.
4. Strength training.
5. Super shoes!
6. Hold back a tad at the start and come home strong.

[NOOP]

Just did my first 5km Parkrun in 28:55 - hoping to break 25 by the 5th one... so these tips are handy! Thank you.

[newbarker]

Not seen a video from you before. Had me in tears of laughter. Excellent advice. Current 5k PB of 21:09. 51 years old now. Want to do sub 20 this year. I feel inspired. Will rewatch this and make sure I've absorbed everything. Subscribed.

[MinedMoviez]

4 minutes in and subbed, guy's charisma is off the charts

[brycem]

Really good video mate. I started Parkrun with my mum in 2016 and couldn't even finish under 50 minutes or keep up with her. Last week I got a new PB of 20.13 as a 17-year-old. Love your videos, Mark, keep it up!

[kikelomoomofaye]

This was my first time ever hearing about Parkruns and I signed up before the end of the video. Today is a Saturday and it's 7:36. I'm going on my first Parkrun today at 9. Thank you sooo much!

[mikew]

I started ParkRuns a few months ago, aged 58, largely inspired by this channel. My immediate goal is to break 25:00 - got pretty close this morning! Two years ago I had surgery on the old ticker, so feeling very blessed to be able to run again. Thanks for the inspirational content Mark! 👍

[acklimamaharaj]

Thank you so much for this advice. I am a 50year old female that started running at age 38 and the best 5k I ever did was 33mins. I have always been trying to go under 30mins. You give me motivation. I need to loose about 15lbs. Really hard being pre menopause but not giving up. Thank you!

[Yontanian]

36 year old with a growing waistline here. Your video inspired me to get up on Saturday and run my first parkrun in 2 and half years. I was fortunate to bump into a friend who was also running. He said he normally ran a 31min parkrun and that was comforting because I was aiming for anywhere between 30-35min. So I let him set the pace and despite about 25s of walking due to a heartburn stitch at 2.6km, I finished the race with a sprint finish for 31.08. thanks for the motivation. Enjoying your humour and attitude.

[thedaanyull]

Cheers Mark. I’ve just walked/ran my first sub 40min 5k after watching your videos for inspiration over the past 2 weeks! Excited to see what my time can be when I’m able to run constantly. Sub 35 and then 30 here I come!

Edit: Approx 1 year later (and after taking some time off running at the beginning of this year), I' got back to it and just hit my first sub 29!!

[negomi]

Love what you say about weight. It's so difficult to say this nowadays but it needs saying and you said it with honesty and kindness

[futtocksend]

Great video. Short sharp and no bullshit. 62 year old here. I have gone from 40 min parkrun to 26.56 and now aiming for sub 25.

[sonnydavis]

Can't tell you how happy I am to find your channel. As of May of 2021, I was diagnosed as a pre-diabetic and weighed in at 303 lbs and 5'11 inches tall. I had blood pressure issues and was consistently fatigued. Thankfully, I made some lifestyle changes and began walking regularly. As of today, I am glad to say I'm down 62lbs and weighing in at 241. More importantly, I have been running and exercising regularly...feeling great!. This Saturday, I will be trying to break 30 minutes in a local 5k. My all-time PB was 28:06, but it was 14 years ago. I've already watched quite a few of your vids, and I'm confident they will help me achieve my goals in the near future. By the way, I've got my first half marathon scheduled in April and my first marathon in November. Thanks for the great channel and info!