Free 5k, 10k Running Plan

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Small things I always use

• Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
• Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
• Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
• Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
• Maurten: Race fuel that stays easy on the stomach. I use them.
• Garmin charging puck: The quickest way to top up before a session. I use one.
• Injinji: Toe socks that stop rubbing, so you run more. I use them.
• Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
• Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
• Cellucor C4: My pre-workout before hard sessions.
• TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
• G8 insoles: Adjustable insoles that are good. I use them.
• Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.

Watches and sensors

• Polar H10: My daily driver for waking HRV.
• Polar Verity Sense: My backup arm-worn HR sensor.
• Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
• Train.Red: The best muscle oxygen sensor I’ve used.
• Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
• Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
• Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
• Garmin Fenix 9 Pro: I’ve just bought one.

On the bike

• Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
• Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
• Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
• Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
• Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
• Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
• Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.

Home and indoor training

• NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
• Google Wifi: Keeps Zwift connected in my pain cave. I use it.
• Apple TV 4K: Zwift on the big screen. I use two.
• Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.

Health, recovery and sleep

• FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
• hDrop: Measures my sweat loss in summer and indoors.
• Fourth Frontier Zone: Checks my heart under load in hard sessions.
• Oura Ring 5: My partner’s recovery tracker of choice.
• Kineon MOVE+: Red light therapy for niggles. It works.
• Eight Sleep: A cooling mattress cover my partner and I use nightly.

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