In this episode, Lou is joined by Dan Barratt, an accomplished runner and coach, to discuss strategies for achieving a sub-20 minute 5K. Dan shares his journey from a background in boxing and rugby to becoming a competitive marathon runner, including his experiences during the COVID running boom and his impressive achievements in marathons, Hyrox and ultra races.

KEY TAKEAWAYS

• To improve performance, especially for a 5K, it's essential to focus on quality workouts rather than just increasing mileage. Key sessions should include faster track workouts and tempo runs to build speed and endurance.

• Mental toughness is crucial for racing. Techniques such as breaking the race into manageable segments, using positive self-talk, and recalling personal motivations can help maintain focus and push through difficult moments during a race.

• Training with others can enhance motivation and make the experience more enjoyable. Incorporating social elements, like post-run brunches, can help balance the commitment to training with a fulfilling social life.

• Adapting training schedules to fit personal life and commitments is vital. This includes being open to adjusting run days, breaking longer runs into shorter sessions, and prioritising recovery to prevent overtraining.

• Gaining experience through various races, such as park runs, can help build confidence and familiarity with race conditions. Practising race-day strategies, including pacing and nutrition, during training runs is essential for success on race day.

BEST MOMENTS

"If you're training for a marathon, that long run is the most important run of your weekly training."

"You want to be running at 340, 330 in your training, which at the start you're only going to be able to do over a shorter distance like 200, 400."

"Never underestimate the marathon. If you're doing a marathon, it's a commitment."

"I think the main thing with marathon blocks is people just say they struggle with fitting in the long runs with time."

"5K track PB is not the same as a road-based 5K PB."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
lou@theexerciseengineer.com

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/