Excitement and Potential: Focused Training for a 5K Race

This week’s coaching call with Team Strength Running member Chris Robinson will help put all the pieces together for running a fast 5k. This episode originally aired in 2021 but remains useful and relevant for any runner hoping to take their racing to the next level.

Chris is a cross-country coach at Eureka College who has raced a variety of distances from 5ks to ultras. His sub-20 5k PR came several years ago in the midst of primarily aerobic half-marathon training. Since then his training has varied in consistency, as he has often put the needs of his collegiate runners ahead of his own.

To challenge himself, Chris planned to race a 5k every month of the year as motivation to get back to consistent training and earn a new PR at the distance. We discuss his running background and training history, then delve into what he can do moving forward to train for a PR without getting burned out or injured from monthly racing.

Our conversation covers:

• How Chris has struggled in the past with training structure
• Why increasing volume should be his initial priority
• How to implement speed maintenance work and strength training
• Strategies to keep his easy runs truly easy
• Why capacity building also improves your ability to sharpen your fitness
• Creating a plan to gradually make workouts more challenging and race-specific

If you’re looking to improve in the 5k or just learn how to improve your training structure, you’ll enjoy my conversation with Chris!

Links & Resources from the Show:

• Learn more about Team Strength Running
• Read more about training as a masters runner
• Structure your training to sharpen for a 5k

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