I Did EXACTLY What My Running App Said For 30 Days
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- čas přidán 2. 06. 2024
- Sarah is handing her training over to the Runna app for the next 30 days to see how much it can help her improve over 5k..
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↓↓ Are you working towards a running goal? What races have you got coming up? Let us know in the comments! ↓↓
What’s in this video?
00:00:00 - Starting the 5K Improvement Plan
00:02:38 - Gym Work and 200 Meter Repeats
00:05:57 - Saturday Morning Run
00:09:15 - Completing the Run
00:12:33 - The Hardest Workout Ever
00:19:17 - Preparing for a PB
00:22:37 - Running in the Rain and Preparing for the Time Trial
00:25:32 - The 5K PB
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I'm 32 and had recently returned to running after having my second baby. A few months into regular parkruns I was diagnosed with breast cancer. I managed to maintain my running around surgery and radiation, but have since found out I will need a double mastectomy due to having the BRCA2 gene mutation.
While awaiting my surgery I want to train for and complete my first marathon - I know that the fitter I am, the quicker my post surgery recovery will be. And, running during this whole challenge has kept me sane.
Very inspired by your fast 5km Sarah!
I wish you all the strength to get through it! Wish you well from the Netherlands!
put the effort in to the training and the result will be the reward. youve clearly got the fight in you; beat the C; watch your kids grow up. youve got this!
My heart and prayers are with you! You are such an inspiration...
Keep running. Survivor here who kept cycling through it all. I think being and staying in good shape helped me recover better
My mom had a double mastectomy for breast cancer as well. I know your kids will be really happy and thankful for your drive to stay fit and healthy and beat the Ca. Praying and rooting for you!!!
I am about to hit 60, and I am determine to complete a 5k in under 30 minutes. Over the years, I kept training, and getting so close, then some kind of injury or health issue would sideline me for a bit, and getting back my pace as i get older is getting harder and harder. But I will hit that sub 30 this year....
I know what you mean. I’m in my fifties and each year I get slower no matter what I try.
You got this! Train smart, not hard and you will achieve it 💪💪
I don’t know but I know you can do it!! Might take few tweaks or changes to a few things in your life but hey, why not go for it!! I’m 53 and on a similar journey 💪
I'm with you and my best was 25 mins and then illness back issues, now i will start again in the winterish months, heat does no favor's at all
so walking fast over long distance and occasional runs for 30 mins or 5k so now at 32 mins
I average 24/25 mins for a 5k run now and was stuck at 30 mins-ish…..I started running longer training distances like 7 or 8k and this made 5k much easier. I’m 62 so you can do it!!
My goal is to run my first marathon in April. 4 years free from addiction and lost over 10 stone in the process. Main goal is sub 5 hours 😀
Since it's April now, good luck, you've got this!! 💪💪🎉
I only started running in feb this year and my 5k is about 34 minutes. My goal is to try and get that down, maybe under 30?! I've really loved watching you share your running journey, it's really motivating to me! Thank you for filming this 😊
Congratulations on your progress so far! Only a small percentage of people are runners so simply taking up running is a big deal.
You're doing great, by the way, and will definitely be able to get your 5K time below 30 minutes.
Where are you at now?
I’m a complete Runna convert - I used it for London Landmarks Half Marathon earlier this year and smashed 13 minutes off my PB! 🎉
Now using it for my marathon plan for Chester in October. Great video TRC!
Love this! My goal is a sub-one-hour 10K. I was close last summer with a 1:02:34 but Life happened and now I am working my way back to being able to run 10K at all. It would be amazing to be able to hit that sub-one-hour goal in the next year.
16:58 "on a Tuesday, how random" 🤣 You've got to appreciate the novelty of weekday speed since fast running is usually limited to weekend Parkruns/races. Brilliant video, Sarah!
I really enjoyed that video! Sarah is great at making others feel good about running, I’m doing a marathon in 6 weeks and I am terrified, but after watching this I feel better after Sarah’s enthusiasm!😊
I'm mostly a triathlete. If you're looking to sign up for your first one be sure to train for the swim and do some trainings in the open water, this is key. Swimming only in the pool is not enough, some people swim fine in the pool but get stressed up in the open waters, so train for that! Also train the transitions, simulate the T1 and T2 over and over in the two weeks before, so on race day you'll know what to do. Make a checklist of everything you need, it's a bit of a nightmare logistically speaking. But in the end it's worth it, it so fun doing all three sports in one event 🏊♂🚴🏃 Oh, depending on distance nutrition is very important, but for short distance it won't require much, maybe two or three gels and a water bottle in the bike.
I love these honest videos of the ups and downs of training! Stoked to see the progress you were able to make in a few weeks Sarah :) I've just been given a charity place for the 2024 London Marathon and would love to also go sub-4hrs. The furthest I've ever run before is 15km, so there's lots of work to do before next year!
Great video, very inspiring! Congratulations to the new PB! I managed to improve my years old PB for 5K to 21:51 this year and am currently training for a 34K trail run. After that I want to tackle the 20min barrier. :)
You are such a big inspiration to me. I can't count the number of times I didn't feel like going out for a run, where one of your videos turned my mood around.
Same same. Prepping myself for a really hot run tomorrow lol and watching this to pump me up some more and get some more inspiration
I'm currently training for a sub-18 minute 5k. I've been a runner for awhile but only recently started focusing on shorter distances, speed, and power - and I love it! Good work on your 5k training!
Currently training for a half marathon PB but would also love a sub-30 5k. I love how running always gifts you with new goals to achieve! Great video, Sarah!
I'm a South African 18 year old and I'm running my first half marathon this october and I'm aiming to run my first marathon next year. I'd also love to get a sub 25 minute 5k. Thanks so much for the video, you're an inspiration Sarah! I always look up to you all when I'm in one of my running "lows" and you help me to remember why I love running so much!
Appreciate the honesty in this video. Always hard to be open when a run sucks or you just arent feeling it but we all go through it!
Thank you for your honesty in this video Sarah. I struggle with mental strength just as much as running strength and it’s good to see I’m not the only one.
I want to train for my first ultra next year to see if I can achieve that length.
Love this. Well done Sarah x
Love these types of videos! It's what got me into TRC and keeps me sticking around for more!
Love your videos Sarah...I'm 55, had new hips 2 years ago and run Park Run in Perth each Saturday in around 30 mins. Think I'm inspired to try the Runna app and increase my training to perhaps reduce my parkrun time to 27 mins and maybe do a 10km to under 1 hour. Good Luck to all our running buddies in achieving your goals.
This is one of the best TRC videos. I've signed up to RUNNA to train for the Manchester Half Marathon in October. Aiming for sub 90 minutes. Just finishing my first week of sessions. Just like Sarah I enjoy the intervals and hate the Tempo sessions 😂.
Thoroughly enjoyed the video. Great work, Sarah!
I just used your code and subscribed to the Runna app. Thank you for always keeping me motivated ❤
Congrats Sarah - well done! I did try Runna a few months ago but had issues with workouts being different in the app compared to what was in garmin - hopefully they've fixed that now. I plan to try it again after GNR for my first Ultra (50k). Great Vid x
Awesome job, Sarah! I really admire your mental toughness - getting through some of those workouts looked really hard!
Yesss Sarah!!! Absolutely fantastic result. You worked hard for that AND you achieved that time running on your own. Get yourself booked into another race and I bet you go even faster. Huge well done 🎉🎉
Long term goals sub 20 5k and 3:30 marathon. Great effort Sarah, I'm sure you'll carry on improving and smash your 5 & 10k targets
I'm training for a half marathon which is now only 7 weeks away!! Super nervous but very, very excited!! My mid/long term goal is to get sub 2 hours for a half marathon, which I'm very excited to keep training for!! I also just want to thank all The Running Channel team for your amazing, informed videos and newsletters. They are such good value and have completely kept me encouraged and excited for running! Thankyou so much.
Great video as always Sarah, well done on your PB. I'm currently recovering from PF and can't wait to get back to running after a 6 month break! I always work better following a structured plan:)
Great job Sarah! Amazing time! 😊
After a few years out of the ultra game I'd love to get back to the proper long stuff! Something magic about pushing your body well out of its comfort zone.
Well done Sarah 👏🏼 amazing effort as always!! Look forward to seeing what you do when you’re fully healthy!!
My goals for this year are a sub 44 10k and a sub 1:40 half marathon 😬 a girl can dream!!
Well done Sarah 🎉 A great new PB especially as you only did half the plan! Your old 5k PB was pretty much the same as mine currently is so you've given me some inspiration now to try and improve that. Looks like I may need to get used to strength work too that I don't do any of at the moment. Just a 12 hour endurance race in just over a week to get out of the way first 😊
This is great! After your first video with Runna, I immediately downloaded it and I've managed to get back to my original running pace (7:00 - 8:00) after three years off and having COVID last March! Did my 5k "race" in 29 mins and now on my 10k plan! Thank you for introducing me to Runna ☺️
Overall, I would love to work up to a marathon!
ive got 8 weeks left until my first ever half marathon so i think the only reasonable next goal for me, is a marathon next year
It depends on your body's definition of "reasonable", and if your goals are based on specific finish times, or simply finishing for the experience. So many people hold themselves to rigid running rules that don't take into account their own fitness, recovery speed, etc. Don't hold yourself and your goals hostage to other people's rules, when they should really be rough guidelines along your personal journey. You could be ready for a marathon in November, or need another year to toughen your body up. Best wishes in your race, and your future goals!
Same for me. First half marathon in 14 weeks and planning to run my first marathon in Rotterdam next year. Taking the training relatively showly to avoid more injury.
Yeah your next reasonable goal is whatever you body and mind enjoys! Could be that you see how many half marathons you can safely do and enjoy next year! Maybe you switch to trail if you haven’t already. I’m doing 6 half marathons this year and am only just starting to consider increasing mileage to full and ultras. Give yourself time to establish a super strong base rather than always reaching!
Great job! Very motivating and I’m now inspired to better my 5k PB, currently at 20:12
Hell. Fricking. Yes!!! Way to go Sarah! You earned that time, very happy and proud for you! Keep up the great efforts! Your positivity is inspiring.
Amazing well done!! I'm a few weeks into to using runna for my second half marathon, loving it so far
Coming to running relatively later in life (I'm 51) I have been enjoying taking part in Parkrun but would love to improve my time - currently 34 mins - aiming to get as close to 30 mins as possible. Another hugely inspirational video, thanks Sarah.
I joined cross country later on in high school and I fell in love with it but I just graduated not very long ago and stopped running for a while. I am currently getting back into it with a goal of competing in my local half marathon, and these videos help me so much with fitness education and motivation. Thank you :)
Well done Sarah. Hard work, honesty, resilience. And success!
Already planned my marathon in Eindhoven and training myself hoping I'm doing the right things.. after the marathon I'm having more ambitions to improve my 10k and 5k.
I'm 46 now and love TRC it really motivates me to set goals en most importantly enjoy running
Well done!!! 👏👏 I've been trying to train for a marathon for over 2 years now but as you say "life gets in the way" everytime I have reached 2/3 of my training (injuries, work, etc.) . I really hope runna can give me that extra push and can give me the training plan I need to avoid demotivation or tapping out bc of pain. I've tried multiple free programs but I could never stick to them bc of boring strength training sessions inbetween and overall a lack of in depth information that I am curious about. Thank you for the video! ❤
I'm training for a sub-2-hour half marathon right now and then I would love a sub-4:30 marathon. Congrats on the 5K PB!
Well done! Great result!
Loved this video. The struggle can be frustrating at times. I’m retraining for a 5k after an injury. My ideal goal will be to eventually run a marathon but starting at getting back to a 5k, then it will be 10K, then half marathon to eventually get to a marathon. Thank you for your honesty and it is hard to get over the mental aspects sometimes.
I started running last year when colleagues convinced me to join the 5K leg of a relay race. Not being particularly fit and a little overweight, I didn't think I could actually do it, but gave it a go anyways - and I really enjoyed it :D I've participated in a few 5K runs since and now I want to improve on that with the ultimate goal of running a half-marathon next year!
I actually just started running at the beginning of this summer, and I have fallen in LOVE! I ran my first 5k two weeks ago and am now training for a 10k in October. Thanks for the inspo :)
Congrats Sarah!!! 🎉 Well done. Heat is hard. I have read somewhere about a "baby ironman", distances sounded within my reach, but swim is my weak point, it would drain me completly.
Good job, Sarah!! That's so impressive and happy birthday! I'm just getting back to running after breast cancer treatment. So, my current goal is to train for a 10K in October. I don't expect a PB but I'd like to set a new decent starting point for post-cancer running.
Fantastic 5k time, Sarah! I’m just about to enter a training block for my first marathon using a free Strava plan, aiming for sub 4, but love the fact that Runna gives you strength workouts too with tutorials!
I'm currently training for Cardiff half marathon which is coming up very quickly! Long term goal is to get a sub 3 hours marathon time and qualify for Boston! Hopefully, with a bit of help from Runna it will happen next year :) The strenght sessions are actually well organised and enjoyable and I have already noticed improvements. Let's go! 😆
Save a little something for the incline at Roath Park. It comes between 8 and 9 miles in I think. And there's a short hill up out of that area too. Enjoy
Love Sarah this was a great video
Well done Sarah, amazing result. Really feel for you in the dark moments, well done pulling through.
Another great video guys. Just back into running as training for the 3 peaks challenge in October. Now got the motivation and goal is an Ultra before I hit 50 in 2 years time. Currently doing couch to 5k so I have a long road ahead.
Fantastic, well done, great to see vlogs for us mortal runners, thanks.
That was a great video, I've been injured since November and am just starting to test the running waters again so I'd use Runna to get back in shape and hopefully manage to run a 5k again before the end of the year.
Great video. Well done on the run Sarah. Runna seems like a good app, providing not only running but other resources too. With a years subscription I would firstly try for a 5k pb. I am generally an ultra runner and Runna could hopefully get me well motivated to push hard at a shorter distance.
What an inspiration. I will look into this 😊
Runna saved my season!! I love this app so so much. Integrated workouts. Videos. It’s so good
Well done Sarah! I'm training for my first ever marathon in Amsterdam, but after that I would like to get a new PB on the half marathon somewhere next spring :)
Great run, well done !!!
Downloaded Runna as a way to get back into training for a half in September, after a couple of weeks out with injury. Thoroughly loving it so far and really enjoying the mix of structured workouts that go beyond my usual set or runs
Nice to see you running in hot weather! Welcome to our life here in Brisbane (hint: get out at 5am instead of 7am when its hot!)
Good to see you grappling with a “down spot” in training - they hit all of us from time to time and capturing the lows as well as the highs helps us all realise its just part of the process!
What would I train for with Runna? - Has to be my build up for Tokyo marathon and my 6th star medal. Would love to do it with a
Well done Sarah. Congratulations on a excellent new PB. It was great to see you at the Burgess parkrun. I have done a few triathlons and I can highly recommend giving it a go. If you do a super sprint Tri you’ll swim in a pool and it won’t be cold. Keep up the excellent work!
Wow! Congrats on your new PB!
I just recently started running and will do my first 5k race tomorrow to check my progress and have fun. Then I want to start training for a half marathon in Berlin in April’24. As a new runner, I would love to finish HM under 2:30h and overall hope to become a faster runner.
Well done Sarah, love watching your videos. I just started using Runna and absolutely love it. No other app has ever pushed me this far 🥵! Currently training for my first 10k, trying to get under 1 hour which would be huge for me.
Brutal sessions, fabulous result!
Runna looks great. Coming back from a bit of an injury so starting from scratch a bit, but medium term aiming for LLHM next April, so would love to proceed through each Runna training plan in sequence.
So proud of yooou!!! Love from South Africa
Amazing video! Well Done! I’m training for my second half 😊
Just finished a 10k trail run and am now training for a half marathon. Hoping to get a new PB. Great video, I learned a lot, as I always do on the Running Channel 😊
I love your dedication to make 30 day running planning. it's not easy!!
Well done Sarah!!🎉🎉
Loved this video! I am training for my first 10km race in 6 weeks and I have signed up for a half marathon in April 🤞🏻 So we’ll see how that goes 🎉
Currently training for my first marathon in november, just a week before my birthday, with a goal of sub 3:30. Hope to succeed, and I'm using the garmin trainer thing where you input the event and it does all the planning for you, liking it thought it's missing strength/core workout
Awesome PB Sarah!!
2014 I broke my back and was told I was lucky to be walking, to which they also found I had spinal cancer. Fast forward a few years and I started running in 2022 with a few runs here and there, then added a couple of Park Run's. I then joined my local running club in April 2023 and also have a 5k PB of 20:54. At the ripe old age of 37 I may get a sub 20 by the end of the year.
Yeeeeesh those are some intense sessions! Amazing work Sarah :D im training for my second half marathon at the moment... I think a marathon might be next on the cards?!
Congrats on the PB! Runa is awesome!!!
Well done Sarah, amazing job sticking to the hard sessions and getting it done. Cannot argue with a PB. 👋👋
I´m currently training for a sub 25min 5k and the next thing will probably be a sub 2 hour half-marathon!! I´d love to train with Runna, seems challenging yet fun!:)
Love watching your videos, especially that it's not only the happy and glorious moments but that you also show difficulties and failing. It makes it so relatable. I've run my first marathon this year on the road but would like to run more trails. So my goal for next year is to do the two mountain trail races Transruinaulta (42k) and Transviamala (19k the following day) in Switzerland and earn my batch of the "valley queen" for finishing them both. Just have to figure out now how to train for such an event. ☺
Congratulations Sarah on the PB! I took up running in 2021 at the age of 56 for physical and mental health reasons after Covid. I ran because I wanted to do an Ironman. In 2022, I did an Ironman 70.3 and a marathon and while not the best efforts, I finished and was incredibly happy with myself. I had lots of race and time improvement goals this year but have been sidetracked by injuries all year so my 2023 goals are out the window. However, if I can stay healthy next year, I’m going to run a 4 hour marathon and finish a full Ironman. I need a good training plan that I can stick to. I know my injuries this year have been from trying to do too much. I’ve seen so many CZcams videos about the pitfalls of this but I hope that I have finally learned my lesson. 🤞
Been using Runna for the past 2 months and an underrated aspect of it is the community posts! Really positive and encouraging part on the app!
Great video! Im currently training for my first 100km Ultra trail and look forward to seeing how Runna tackles Ultra training.
About to start training for Valencia marathon in 2/3 weeks time. Aiming for a 3:45 ish pace having got my sub 4 in Manchester in April! Runna will give some much needed motivation and structure!
Very impressive! Congratulations! I want to tackle my first 100k next year, and while that sounds still far away, it actually isn't, as the days are just ticking away. A tool like Runna seems to be a great motivator, help with accountability, and even more importantly, structure. 👍
What an inspirational video. I'm returning to run after few months off and I'm looking forward to get fit again while aiming for sub 1 hour 10k. I have never run with a program previously and seeing the app I'm really interested on how detailed the app is, plus with the strength training.
I am in week 2 of half marathon training with Runna and I think so far my favourite thing is the variety of the workouts, I especially love how the long runs are broken into segments so a) you get to practice your target pace and b) they somehow go so much faster?? I am having trouble keeping under pace for my easy runs (runners and their stupid pride!....noooo! i can't have something that slow showing up on Strava 😭) but that's where discipline comes in. and trusting the process! Massive congrats, Sarah, on the new PB...i hope to join in you in ten weeks time with my fastest half!
I will be running the Great South 10 miles in October and the Reading half next March. I only started running in March of this year. One 5k run completed in June in 46:45. The anxiety is running high, but I love it!
Was all set for an attemptvat 22.30 5km(pb24.24) and pulled calf. Just back an started training plan for Ultra Relay in October. Will be due an attempt at the 5km PB shortly after that! Well done on the sub 22!❤
Well done Sarah 👏 I'm currently training for my first Half Marathon in October and I've also entered for the Manchester Marathon next year 😊
I always found running really hard as a kid but now I’m older it has literally changed my life, I recently did the Hull 10k and achieved it in just over an hour which I was so proud of but I’ve booked in for the coastal 10K in October so want to really challenge myself and complete that race in 45 mins, the Runna app would help achieve that!! I love this video😍
You’re running in my neighbourhood! 🤟 I’m prepping for my first half a marathon. I love seeing another crazy person pushing themselves 🤩
I just started using Runna, and honestly, it's the best running app I've ever used! I'm trying to get a new 5K pb as a beginner runner! So we'll see!! Great video, as always!
Great video! I'd be using Runna to train for my first and second half marathons coming up in the next 6 months.
I’ve lost my motivation for running, due to being constantly in pain, maybe I should give run a a try, the strength and conditioning in a plan, sounds like a fantastic idea.
I am currently training for a 10k trail with runna and love it. Next year definitely a half marathon and the full year subscription would be sooo helpful for me as a student.
Great video as always. I'm currently training for the big half marathon in September. Aiming for 90 minutes.
Cool app! I’m happy to see you cross training. Watch your form in your KB swing- it’s primarily a hip hinge to activate the back body (hammys / glutes/ back), vs a quad-dominant squat! Go Sarah!
Well done … brilliant 👏🏻👏🏻💪🏻💪🏻