5K to Marathon | Tips to Help You Break Barriers and PR

Running faster from the 5K to marathon distance is no easy task.

Runners don’t lack in the way of initiative.

Runners striving to better their 5k to marathon times are some of the most energetic, disciplined individuals on the planet.

I get a lot of emails from runners from around the world asking me questions pertaining to improvement.

I had a man from India tell me he was a ‘nobody’ yesterday.

Listen, the bottom line is this. Everyone is a somebody in this sport.

The problem lies in the fact that the Ryan Halls, Dathan Ritzenheins and Bernard Lagats of the running community are the attention hogs.

They obviously have worked extremely hard to get to the level they are running. That being said, what about the 5 hour marathoner, 3 hour half-marathoner or 45 minute 10K athlete?

Overcome Obesity

How about the overweight athlete who has equally as much motivation and dedication as a 2.10 marathoner or 1.03 half-marathoner?

It is as if their commitment and dedication is worthless.

I have worked very hard to create a sense of community here at Rundreamachieve.com.

Invest In A RunDreamAchieve Training Plan

There are enough naysayers in the world already. So, don’t give any of your mental energy to them.

They have no power over you unless you choose to give it to them, period.

Be Patient

I remember what it felt like to be told I was not good enough when I was still a 2.43.36 marathoner.

I thought 2.43.36 was a good time back in 2002 when I first started. Remember, this was my debut marathon.

There are fundamentals you have to keep in mind to run your best 5K to marathon race.

stay motivatedQuality vs Quantity

Remember, just do your best and stay consistent. You will get results if you stay determined.

There are times when you can do everything right in training and miss the mark. Does that mean you are a failure? Of course not.

You went for it and gave it a shot. 

Why are so many athletes beating themselves up over one race?

I know how it feels to miss a goal.

It sucks but what I have learned in my 21 years of competing is this.

Start Focusing on Your Next Race

It does you no good to re-play bad races in your head over and over again.

Sit down, write out all the things that went right in your race.

Note the things that you did wrong and then make another list of solutions to make your next race a success.

Remember, there are people in the world who don’t have the luxury you and I have to walk? In addition, to see or run. So, find out what you need to correct and simply correct it. Also, don’t dwell on it over and over again.

You have better things to do with your time, it is precious, make the most of it.

Don’t waste it on anything unproductive. Worrying and beating yourself up is not productive use of your mental and physical energy.

This is a tough sport and I am sure you have set challenging goals for yourself.

You have to remain upbeat in the face of adversity. I can’t stress that enough.

naysayerRe-direct your mental energy

If I would have just went out slower the first mile. What if I had I just pushed harder at mile 5? What if I would have drank more or taken more gels?

The ‘what ifs’ of racing are useless statements. Be real with yourself.

There are always more races.

Life is too short to let a bad race, workout, run disorient you to the point where you are depressed over it.

Always remember that you are in control at all times, there will be another race to make up for this temporary setback.

Naysayers opinions = Bullshit

Wherever you currently are in your running career. You have to focus on impossible goals and thoughts. What fun is there in thinking ‘realistically’?

Is running a 3 hour marathon, dropping 30 pounds or earning an Olympic Trials standard ‘unrealistic’? Of course not. Others are doing so why can’t you?

I really like Adidas’s slogan, ‘Impossible is nothing’.

Expect Challenges

Let’s be honest. Your goals are not going to just fall in your lap without challenging you.

In fact, there are going to be some times when you are just going to want to quit.

I understand and have been there.

There is nothing challenging about picking easy goals. Get out of your comfort zone.

Patience And Persistence

I share with you in challenging myself.

Use the two characteristics every successful athlete, businessman, author has as well as you.

Be persistent. Be patient. The best runners in the world simply don’t know or understand the word, quit.

Let others give up, not you. Let others doubt themselves, not you.

Seriously, don’t waste your energy.

Life is to short to make yourself miserable by a bad race, a shitty comment someone has made about you or your capabilities.

Get out there, persist until you demolish your fitness goals.

There is no easy breaks in this sport.

Losing weight, dropping time, overcoming bad performances is all a part of the struggle. You are in control.

Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new videos each week to help runners such as yourself get to the next level. There are also running courses and monthly, online coaching available here at rundreamachieve. You can view these options by looking at the navigation menu at the top of this website. I hope this post on 5k to marathon tips has been helpful to you.

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