Chapter 03
−8:30
off his 5 km time
“Ten years off. Now I keep up with my kids at football.”
Mark, 46 · dad of two
What we measured
5 km run
Week 1
38:10
Now
29:40
Sessions kept
34 of 36
Length
12 weeks
Where we started
Mark had not trained for ten years. His first 5 km took 38 minutes with three walking breaks, and he was sore for days.
What we changed
One strength session and two easy runs a week. The runs were slow on purpose, and we added a minute of running each week instead of chasing pace.
Where it is now
29:40 without stopping, 22 push-ups in a row, and Saturday football with his kids that he finishes on his feet.
Shared with the client’s written permission. First names only. Results depend on the person, their start point and how often they train.
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