How to achieve a new 5k personal record with confidence

In 2015, five months after injuring my knee and just a few months before a scheduled surgery, I ran my fastest 5K ever—breaking 20 minutes for the first time.

I was training less than ever. I couldn't run for more than five minutes without pain. Yet, I hit a new personal best.

How is that even possible?

Well, since I couldn't train as much, I spent my extra time figuring out how to train smarter.

I wanted to make the most of every minute I could train.

Along the way, I learned two things that changed my training forever:

1. What true personalization really means.
2. That every race distance needs different types of workouts—we don't have to do everything.

What Personalization Really Means

Most people think a personalized training plan is based on things like age, weight, or heart rate.

But if that were true, two 50-year-old men with the same max heart rate would have the same plans—even if one runs a 5K in 25 minutes and the other in 30.

That doesn't make sense, right?

And heart rate? It's not always helpful. Your pace at the same heart rate will be very different on a hot, humid day compared to a cool, Fall morning.

So what matters?

Your current running fitness level.

Notice I didn't say fitness level. I said running fitness level. A small but key distinction.

And we can measure your running fitness level by knowing your vVO₂max—the speed at which you reach your VO₂ max (the most oxygen your body can use).

Your vVO₂max combines three things: your endurance, running efficiency, and VO₂ max.

With this number, we can set your training intensities perfectly. You'll know exactly how fast to run for easy runs, long runs, and speed work—without guessing. Making factors like age, sex, weight, and heart rate irrelevant.

Now that's real personalization.

The Right Workouts for the Right Race

The second key? Each race distance needs different training.

If you want to run a faster 5K, you don't need to do every workout out there. You don't need to cram in 20-mile long runs, tempo runs, fartleks, VO₂ max sessions, 400m repeats, etc., all at once.

To become a better 5k runner you only need to improve two things:

• Your vVO₂max – so you can run faster with less effort.
• Your ability to clear lactate – so you can run fast for longer without your legs burning out.

Then, we add easy runs and 5K-specific long runs to help you recover and build endurance.

When your training plan is truly personalized and focuses on the right workouts, you can keep setting personal records—even while managing injuries.

Because you're never running faster or slower than you need to.