A 5K run was one of the central workouts at the 2023 CrossFit Games, testing the speed and cardio endurance of both fields of Individual athletes. However, before the competition started in early August 2023, hybrid athlete Fergus Crawley — who has a world-class baseline of versatility — broke down ways people can run an even faster 5K.
On July 31, 2023, Crawley posted a video to his YouTube channelwhere he shared five tips on running a faster 5K. The athlete himself is in the midst of training to improve his mile time and has previously notched achievements like successfully lifting the famous Dinnie Stones. Suffice it to say: Crawley knows where he’s coming from with a staple run.
1. Manage Expectations
Crawley suggested setting reasonable goals and expectations for what an ideal 5K should look like. Everyone’s limits and needs are different based on their personal fitness, life, and overall background, and it’s important not to compare one’s self to others. When in doubt, short-term goals supersede a long-term vision for running.
2. Spend Energy Wisely
Crawley recommended that in order to get the most out of running, one should make a careful strategy and keep a close eye on it over the duration of a single training week. Additionally, he mentioned that the Pareto principle need to be used, which states that eighty percent of the training should be simple, while twenty percent should be moderate or tough. During the course of a single week, Crawley suggested including three distinct types of running workouts: long slows to improve aerobic capacity, high-intensity sessions to improve top-level performance, and moderate sessions to improve endurance for 5K distances. According to Crawley, "easy" refers to an athlete who is able to get their heart rate up to between 70 and 80 percent of their maximum. Everything that is difficult is considered to be substantially beyond that barrier.
3. Strength Training
Crawley explained that general strength training can help runners understand how their body works while also improving their running gait. It should be a welcome accompaniment to well-rounded fitness. Crawley’s strength recommendation for enhanced running performance was heavy back squats, trap bar deadlifts, and any single-leg movements.
4. Commit to a Plan
There is a correlation between the amount of structure an athlete has for their running objectives and the likelihood that they will be able to include running into their ordinary routine. With a stronger concentration, it also makes it simpler to accomplish the infrequent goals that you set.
5. Turn Training Into a Social Opportunity
Crawley’s final bit of advice was that a runner shouldn’t isolate themselves from other people while training. Making friends and socializing can make achieving any running goals that much more gratifying. Crawley explained that he spent much of the past two years training by himself and that it took a toll. In 2023, he’s trained with more people, in turn adding more joy to his process.