From No Running to a Sub-19 Minute 5K in 10 Months

Have you ever felt like you’re hitting a wall with your running progress? Like no matter how hard you train, you just can’t seem to break through?

You’re not alone.

In this blog, I’m going to take you behind the scenes of how I went from zero experience with long-distance running to smashing a sub-19 minute 5K—in just 10 months.

From Explosive Sprints to Endurance Struggles

For 7 years, I lived in the world of sprinting - 100m and 200m were my bread and butter. Anything over 400m, and I was gassed.

In 2022 and 2023, I decided to go all in. I studied with elite sprint coaches like Altis (the team behind Olympic athletes like Andre De Grasse). I lived in the gym. I lived on the track. I planned every second of my training. But something wasn’t working.

Despite all the hours, I wasn’t improving. My best 100m time in 2022 was 11.51 seconds. A year later, it was 11.66. That hit hard. My body wasn’t responding anymore.

I’m not the kind of person who quits, but I needed a new challenge.

Why I Turned to Running

I decided to get back into boxing - but to compete properly, I needed an engine. I needed endurance. That’s how I found myself in the world of long-distance running - a world I had avoided for years.

When I started, I had no dream of a sub-19 minute 5K. I just wanted to survive longer in the boxing ring without burning out. If you’re exhausted in a fight, you’re in danger.

So, I ran.

And it was horrible.

As a sprinter, I’d go out way too fast and blow up before the first kilometre. I hated it -slow, repetitive, and it felt like it dragged on forever. Plus, at 83kg, I was too heavy for distance running. Every step pounded my joints. Honestly, I didn’t think I’d stick with it.

The Shift That Changed Everything

But something interesting happened.

Each run made me better in the boxing ring. I went from barely surviving a round to being one of the fittest guys in the boxing gym. That progress got me hooked.

Then - six months in - disaster struck. My left Achilles flared up, badly. Swelling. Lumps. Classic signs of pre-tendinitis. Walking down stairs hurt. Boxing became a struggle. I started asking: Is this even worth it?

But I didn’t give up - I adapted.

• Cut back from 3 runs a week to 2

• Added a 45–50 min assault bike session to keep fitness up with less impact

• Dropped one boxing session

• Added an extra rest day

• Committed to weekly physio and icing my Achilles morning and night

And it worked.

The Training Plan That Got Me to Sub-19

Here’s what my weekly structure looked like:

• 1x Long Slow Run (10K)

• 1x Tempo Run

• 1x Assault Bike Session

• 2–3 Short Gym Sessions (30–40 mins)

• 7–9 Hours of Sleep per Night

• Plenty of Protein, Veg, Fruit, Water + Supplements

With each session, my body adapted. The weight dropped—from 82kg to 76–77kg. I started to feel lighter, stronger, and more fluid with every run.

One day, after a deload week, I laced up for a tempo session. I felt incredible. I checked my watch: cruising at 4:00/km pace. That’s when it hit me—I could go sub-20.

That became my new goal.

Then, sub-20 became sub-19.

Race Day: The Sub-19 Attempt

I had been talking about it in the boxing gym for weeks. But I hadn’t done it yet.

One rainy day, after a solid boxing session, I said: Today’s the day.

The roads were wet, but I was dialled in. I found a route with no traffic lights and prepped for the pain I knew was coming.

By halfway, my body was screaming. Muscles burning. Lungs on fire. I kept checking my Garmin - I needed 3:48/km average pace. I had a small buffer, but any slip-up could cost me.

So I focused. Relaxed my face. Kept my head up. One step at a time.

When I stopped my watch, I saw it:

18:54.

First came relief. Then pride.

I had done it.

The Biggest Lesson I Can Share

If you’re chasing a goal like this, here’s what you need to know:

Be okay with the pain. Running your fastest times will never be easy. But mentally preparing for the discomfort - and embracing it - is the game changer.

I only run three times a week. I’m living proof that you don’t need to train every day or have a runner’s background to achieve big goals.

But you do need consistency.

I never missed a session. If I couldn’t run one day, I moved it. But I always got the work done.

Final Advice

Enjoy the journey.
Don’t obsess over your time from day one.
Enjoy becoming healthier, stronger, fitter.

Whatever your goal - commit fully. Move things around if you need to. Just don’t skip the work. You’ll be amazed at what you’re capable of.