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The illusive sub 20 minute barrier, a significant milestone for runners everywhere. We hate to break it to you, but there’s no quick fix to running 3:59/km for 5km or 6:25/mile for 3.1 miles and with so much information at our finger tips, formulating a plan can feel overwhelming.

In a bid to cut through the noise and get you well on your way to smashing your next race, we teamed up with Team Project Run Founder and newly signed Nike Coach, Lloyd Kempson to gain valuable insight from his numerous years of coaching everyday runners like you and me, to elite internationals. 

 So, get the kettle on, sit back and enjoy the full video below! 

We hope that you were able to pick up some golden nuggets from Lloyd to apply to your own training! If you’re looking for the perfect shoe to accompany your next 5k attempt, why not give our intuitive Shoe Finder tool a go here!

Hoping to step up to longer distances?! Keep it locked to our socials for the next Coach Says episode with Lloyd all about the Half Marathon!

Stay tuned to our social channels for more insight from the running industries most exciting brands and to stay up -to-date with the latest and greatest running shoe releases. You can find us at:







Tom Folan

My name's Tom, former professional football freestyler turned long distance runner. As a self-proclaimed running shoe aficionado, I love keeping up with the latest performance innovation and product releases almost as much as I enjoy running in them. With a running specialty retail background, I hope to provide some valuable insight and aid you in finding your next favourite item of running kit!
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