Below is Mo’s apparent typical training week from ‘training a runner’ (Source, below). You can see…
Tag: how to get a 5K PB
Tip 50 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
** If you’ve heard people talking about ‘digging deep’ and learning how to do that in…
Tip 49 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
** Familiarise yourself with the course and with your pre-race routine. If you are unfamiliar…
Tip 48 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
* Don’t wear compression gear. It adds extra resistance and tires you more quickly.…
Tip 47 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
X*Wear compression gear. Boosts blood flow to muscles and reduces the risk of injury. Keeps you…
Tip 46 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
* Don’t start too near to the front if you are smaller and slower (kids) you…
Tip 45 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
* Pinch yourself hard before that final sprint. (I don’t think this will work but causing…
Tip 44 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
* Smile. Smile every 1km it will relax you. Can’t hurt? There could be some hormonal…
Tip 43 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*X Running cadence. Aim for about 90-95 strides a minute (180-190 footfalls). If this is quite…
Tip 42 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
** If you are doing a parkrun then start at the front that can save…
Tip 41 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*X Minor pain relief on-the-day. If you have a niggling minor injury that might…
Tip 40 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** Do a proper taper appropriate to your CURRENT level of fitness/fatigue. A generic taper might…
Tip 39 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** Do a proper taper. I’ve given tapers more consideration in <this> link. Do a bit of research.…
Tip 38 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*X Insoles. Many of us have one leg longer than the other for a variety of…
Tip 37 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
**X Race-day, pre-race sports massage – someone told me these help. No personal experience. Personally I…
Tip 36 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
***X Look at ‘proper’ tapers especially if you are of a ‘reasonable’ standard. Short bits of speedwork…
Tip 35 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*X So you plan to do the 3-day taper mentioned in previous tips. If you’re not…
Tip 34 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
** Beetroot juice (source of nitrates). Take 0.5l of beetroot juice containing approx 6.2 mmol…
Tip 33 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** Train at altitude. About 7,000ft above sea level!! Even better; ideally, you will be living…
Tip 32 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** Race at an ambient temperature of no more than 16 celcius. For each degree…
Tip 31 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
This one might surprise you a bit. *X Lose 100g in weight. That should gain you…
Tip 30 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** “Aim to broadly run at an even pace. Know that you are fresh enough and…
Tip 29 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** Use a running track and spikes rather than a parkrun and trainers. A running…
Tip 28 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** Run at an even pace (flat course) use cumulative pace for the Km on…
Tip 27 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
* Lucky charm. Hmmm, wouldn’t work for me. But what do I know! Good LUCK!!…
Tip 26 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
** Positive mental attitude. You ARE going to do it. Visualise the JOY at the…
Tip 25 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
** Know the course. The ups and downs, the windy bits on the day, etc..…
Tip 24 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** Eat a light, simple breakfast as long before the race as you can. You EASILY have…
Tip 23 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
** Don’t eat (too much) protein the day before – it’s hard to digest. Basically…
Tip 22 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
** Have a light evening meal at least 12 hours before the race. . All the…
Tip 21 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
** Properly go to the toilet the night before and especially in the morning. Get it…
Tip 20 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** Drink coffee (caffeine). It is a legal sporting stimulant that used to be banned. Go…
Tip 19 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** Drink as little as you can on race day (assuming an early race). You are…
Tip 18 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** Eat a light, simple breakfast as long before the race as you can. You…
Tip 17 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
* I bought a pair of Nike XC (Cross Country) lightweight spikes for £10 from…
Tip 16 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
* Shave. Especially for men this one: shave or clip your torso hair (both sides if…
Tip 15 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
** If you can’t run an even split (constant pace). My understanding is that, for most…
Tip 14 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** Run in straight lines. ie run 5k not 5050m from wandering all over the place.…
Tip 13 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*** ‘Sprint’ the last minute; this will only make a few seconds difference. No I mean faster…
Tip 12 of 50 : Get a 5K PB *NOW* #howtogeta5kpb
*X Run ‘correctly’, with the ‘correct technique’. This will be difficult to change by the weekend.…
