Nathan Pennington Running in The Distance

5K to Marathon

10k personal best5k To Marathon

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

Runners don't lack in the way of initiative.

I think it is very safe to say that 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 at but what about the 5 hour marathoner, 3 hour half-marathoner or 45 minute 10K athlete?

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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.

It gets to a point where runners come to think that they don't have what it takes and in severe cases either quit or think of themselves as a ‘nobody'.

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

It is still a work in progress and there are many days I question if trying to build a business around coaching, mentoring and athletic creation is worth it.

Are people really interested?

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Why do more people accept having no leverage of their time with a job but do not accept an online opportunity to become an entrepreneur.

It is all a choice.

I can relate to how this gentleman feels. It is normal to question but if you love something enough, if you are willing to commit, you will never give in.

There are enough naysayers in the world already and you are on this earth for far too short a time to 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 pretty damn good time back in 2002 when I first started, considering it was my debut marathon.

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

Successful athletes sometimes get caught up in themselves and don't take the time to help other athletes trying to make their own big jump.

It isn't just athletes either…

stay motivatedQuality vs Quantity

As far as I am concerned if you are working at 100% effort and leaving no stones unturned, you are a success.

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 busted your ass and gave it a shot. Fighting and maintaining focus despite a setback is just as impressive as a world-class time. It is sad that that characteristic in people is not respected more.

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 even have the luxury you and I have to walk, to see, to run. Find out what you need to correct and simply correct it, 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…If I just would have pushed harder at mile 5….If I would have drank more or taken more gels..

The ‘would have's' of racing are useless statements. Be real with yourself.

There are always more races, yet why do we all get so bent out of shape over one race as if it is the last attempt we will ever make?

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'?

Seriously, who told you that running a 3 hour marathon, dropping 30 pounds or earning an Olympic Trials standard is ‘unrealistic'.

What constitutes what is impossible and why are there so many people in our lives that deem we act and think in a certain way or we are failures?

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

I don't give a damn what anyone has told you in the past. I want you to get up off your ass, get your mojo back and create some tidal waves in your future racing.

You are not as good as your last race.

You are as good as your best or future race!

You start believing that and you will start to do damage. I promise you.

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. I have been there but having tough goals clearly shows me you are strong willed individual and tells me a lot about you.

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

I am challenging myself currently to do that. I want to break the 2.15.00 marathon barrier.

I will have to run 10 seconds per mile faster then I ever have.

I am 38 to boot.

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!

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