Skip navigation

Active Expert: Gale Bernhardt

1 Post tagged with the 5k tag

What do you need to go fast?




I just reviewed recent test/baseline results with an Ironman athlete. He improved his 5k time from 23:23 to 21:49 (a 6.7% improvement). This performance predicts a half-marathon improvement of 33 seconds per mile. I have no doubt he'll get it.


We’ve worked together just short of a year.


It takes time to:

  • improve pace, recover and go to the next level.
  • increase endurance without losing too much speed.
  • work on nutrition strategies that fit a lifestyle and racing.
  • have the self-control to go easy so that when it’s time to go fast - you can.


All the same training principles I used with this fellow are in my training plans.

698 Views 0 Comments Permalink Tags: half-marathon, 5k, speed, triathlon_improvement