With just one month of the year left, there is still time to put in one last good performance to cap the year off and the 5k is the perfect race to have a go at this winter.

In this episode, I go through all the tips and tricks in training, mindset, preparation, nutrition and execution that helped me to run my first sub 17 5k at a local parkrun event last weekend.

You too can better your 5k time by getting a little bit more specific about 5k training, balancing it with a good aerobic base of mileage and getting your head in the right space to be ambitious yet sensible in your next 5k race.

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at ⁠⁠⁠⁠⁠www.instagram.com/therunningrules⁠⁠⁠⁠⁠ or see ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.therunningrules.com/coaching