Hey there Reader

Ever find yourself halfway through your 5k feeling like your legs are toast and you just can’t hold pace? That “gassing out” moment is more common than you think—and it’s 100% fixable.

Here’s what’s happening:
Your body uses three energy systems when you run. If you don’t train them properly—especially your aerobic “diesel truck”—you’ll keep hitting that wall.

Here’s what works:

-> Build your aerobic engine with long, easy runs.
-> Add smart speedwork like tempo runs and VO2 max intervals to push your ceiling higher.
-> Use shorter intervals and hills to train your body to handle the burn.
-> Add strides to keep your legs feeling fast for that finishing kick.

It’s not about trying harder—it’s about training smarter.

If you want a simple weekly plan for a stronger, faster 5k, I’ve got you covered.

Read the full breakdown here: [link to full blog post]

Trust the process. Build the engine. The speed will come.

Read the full article here: https://therunnerdoc.com/5k-foundations/

Watch the video here:

If I were to dedicate the next issue of my newsletter to you and the challenge you're currently facing.....what would that issue be about? (reply and send me your topic)