Fergus Crawley's Expert Tips for a Faster 5K Run

The 2023 CrossFit Games featured a 5K run as a core workout, assessing the speed and cardio endurance of Individual athletes. Prior to the competition in early August 2023, the versatile hybrid athlete Fergus Crawley, known for his world - class adaptability, shared insights on optimizing 5K running performance.

On July 31, 2023, Crawley posted a video on his YouTube channel, presenting five key tips for running a faster 5K. As an athlete currently focused on improving his mile time and with notable achievements such as successfully lifting the renowned Dinnie Stones, Crawley is well - versed in running.

1. Set Realistic Expectations

Crawley emphasized the importance of establishing reasonable goals and expectations for an ideal 5K run. Given the individual variations in fitness levels, lifestyle, and overall backgrounds, self - comparison with others should be avoided. In cases of uncertainty, short - term goals should take precedence over long - term running visions.

“Running is a skill,” Crawley stated. “It requires development and mindfulness. It's crucial not to benchmark ourselves against arbitrary figures or the performance of others.”

2. Optimize Energy Expenditure

To maximize the benefits of running, Crawley recommended formulating a meticulous plan and tracking it closely throughout a training week. He advocated applying the Pareto principle, allocating 80% of the training to easy runs and 20% to moderate or challenging ones. Crawley suggested incorporating three types of running workouts within a week: long, slow runs for enhancing aerobic capacity, high - intensity sessions for peak performance, and moderate runs for 5K endurance. For Crawley, “easy” implies an athlete exerting themselves to 70 - 80% of their maximum heart rate, with anything more challenging exceeding this threshold.

3. Incorporate Strength Training

Crawley elaborated on how general strength training can assist runners in understanding their body mechanics and refining their running gait. It serves as a valuable complement to comprehensive fitness. His strength training recommendations for improved running performance included heavy back squats, trap bar deadlifts, and single - leg movements.

4. Adhere to a Structured Plan

The more structured an athlete's running goals are, the more likely they can integrate running into their daily routine. This also enables better focus and easier achievement of milestones.

“Commit to a race, join a running club, an athletics club, or sign up for your local park run community,” Crawley advised. “These provide a clear goal, a deadline, and increase accountability.”

5. Transform Training into a Social Experience

Crawley's final piece of advice was that runners should not isolate themselves during training. Making friends and socializing can enhance the sense of accomplishment when achieving running goals. Crawley shared that he trained alone for much of the past two years, which took a toll, and in 2023, training with more people added more enjoyment to his training process.

Featured image: @ferguscrawley on Instagram