How to run 5ks faster

• Fat dude in the mid 30s
• He was 300 lbs
• Diet and Jog: Lamp post system.
• Interval
• PARKRUN it changed his life. And results. EXACTLY!!!!! HISTORY OF TIMES!!!!
• Does his own thing. And he goes jogging on a regular basis.

[1] WARM UP

Ankle rotations, shoulders moving around, stiffness. Lunges, squats. Warmup seems important

[2] Run Further

Further and slower will help with shorter faster. He did a couple of 50k runs… the mentalitiy changes. You start to expect longer shit. So the shorter one becomes easier. No pressure of time.

[3] Know your pace

This is better to adjust

6.26 mile per min

[4] Pack Sliding

NEVER ignore the others. RACE people. Pick off the people, like an F1 car.

These are Sub targets.

[5] Don’t be too heavy

WEIGHT MATTERS!!!!! This is the most important aspect.

Excess fat — get rid of it. Obesity is bad.

[6] Food / Water

Nothing before 5k. Water.

[7] Run with your HEAD

There is no time for a breather. Constant focus. Mental stuff. You need to want it.