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

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