How An Ex-pro Runner Coached Me To My Fastest 5k

This is for the 5k runners who have been at it for a while but want to see if they can run their fastest time

Running a faster 5K isn’t just about training harder—it’s about training smarter. In this episode, discover advanced strategies to cut seconds, even minutes, off your time. Learn how to reframe your mental approach to racing, why strides and sprints matter more than you think, and how race-specific training can push you past your limits. Whether you’re chasing a sub-16 or simply want to break through your plateau, these proven tips will elevate your running game.

Timestamps

• [00:00] Introduction: Advanced strategies for a faster 5K
• [01:42] Aerobic vs. anaerobic breakdown for 5K performance
• [03:30] Why speed-focused blocks are critical for progress
• [05:00] Building lactic tolerance to finish stronger
• [06:23] Overview of the free 6-week training plan
• [07:15] Embracing faster paces: Mental and physical preparation
• [08:30] How strides and short intervals boost speed
• [09:40] Adjusting long runs for peak race-day performance
• [10:08] Importance of a 4-week anaerobic training block
• [10:50] Final thoughts: Small tweaks for big improvements

Links & Future Learnings

• 📈 Get your free 1% better 45-Day training plan guide to run a faster 5k - https://dlakecreates.com/5kfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/expro
• ✅ Follow DLake's Instagram - https://instagram.com/dlakecreates
• ✅ Follow Mike Trees’ Instagram - https://instagram.com/run.nrg
• Follow my training on Strava https://www.strava.com/athletes/120507

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