My Do’s & Don’ts as a 15:21 5K Runner DO: ✅ Train controlled, not cooked — most of my workouts sit just under threshold. You don’t need to feel wrecked to get faster. ✅ Stack consistent weeks — mileage > magic sessions. I’d rather hit 90–100km every week than spike once at 120. ✅ Add structure — double thresholds, tempo days, strides — everything has intent. ✅ Lift for stability — not bodybuilding, just enough strength to stay efficient when tired. ✅ Recover hard — sleep, food, low heart rate ea

MY DO’s AND DON’Ts AS A 15:21 5K RUNNER 🧠💨 GYM 🏋️‍♂️ DO: Lift heavy with intent — focus on posterior chain, max strength, and power. Improves tendon stiffness, ground contact time running economy. DON’T: Turn gym work into cardio. Endless high-rep fatigue derails run performance. STRIDES ⚡️ DO: 2–3x/week. 6–10 reps of 15–25s. Neuromuscular priming → better mechanics, cadence efficiency. DON’T: Treat strides like sprints. The goal is relaxation speed, not a race. LOAD MANAGEMENT 📈 DO: Build g

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