5 Essential Tips for a Faster 5K Run from Hybrid Athlete Fergus Crawley

The 2023 CrossFit Games incorporated a 5K run as a core workout, effectively assessing the speed and cardio endurance of Individual athletes. Prior to the competition in early August 2023, Fergus Crawley, a hybrid athlete renowned for his world – class versatility, dissected strategies for achieving an even swifter 5K.

On July 31, 2023, Crawley shared a video on his YouTube channel, unveiling five crucial tips for running a faster 5K. Currently engaged in training to enhance his mile – running time and having previously accomplished feats such as successfully lifting the renowned Dinnie Stones, Crawley is well – versed in the realm of running.

Crawley’s Five Essential Tips for an Improved 5K

1. Manage Expectations

Crawley advocates setting realistic goals and expectations regarding an ideal 5K performance. Given the diverse limits and requirements of individuals, which are contingent upon their personal fitness levels, lifestyles, and overall backgrounds, it is imperative not to engage in self – comparison with others. In cases of uncertainty, short – term goals should take precedence over long – term running visions.
Crawley stated, “Running is a skill. It demands development and mindfulness. Comparing ourselves to arbitrary numbers or others’ achievements is counterproductive.”

2. Spend Energy Wisely

To optimize the benefits of running, Crawley emphasizes the creation of a meticulous plan and its precise tracking throughout a single training week. He posits that the Pareto principle, where 80% of the training is of an easy nature and 20% is moderate or challenging, should be applied. Crawley recommends incorporating three types of running workouts within a week: long, slow runs to boost aerobic capacity, high – intensity sessions for peak performance, and moderate – intensity sessions for 5K endurance. According to Crawley, “easy” implies an athlete exerting themselves to 70 – 80% of their maximum heart rate, with anything beyond this threshold being considered challenging.

3. Strength Training

Crawley expounds that general strength training not only aids runners in comprehending their body mechanics but also enhances their running gait. It is a valuable addition to a comprehensive fitness regimen. For improved running performance, Crawley suggests heavy back squats, trap – bar deadlifts, and any single – leg movements.

4. Commit to a Plan

The more structured an athlete’s approach to their running goals, the greater the likelihood of integrating running into their daily routine. This also facilitates the achievement of intermittent milestones with increased focus.
Crawley advised, “Commit to a race, join a run club, an athletics club, or sign up for your local park run community. These provide a clear goal, a deadline, and enhance accountability.”

5. Turn Training Into a Social Opportunity

Crawley’s final piece of counsel is that runners should avoid isolation during training. Making friends and socializing can render the pursuit of running goals more rewarding. Crawley shared that he spent a significant portion of the past two years training alone, which had a negative impact. In 2023, training with more people has added more enjoyment to his training process.

Featured image: @ferguscrawley on Instagram