5k Training

Geoffrey Hayward seated next to the Velopark Torbay parkrun sign, capturing a selfie. He is clad in a black sports outfit and appears content. The backdrop features a cloudy sky with other participants and volunteers visible in a park environment.

Pushing the Pace: 12 Seconds to Go

December 21, 2023

Hi there! It’s Geoffrey again. Last week, I continued chipping away at setting a new 5K personal best. As you might know from reading my blog, I have been following a relatively regimented weekly workout routine, which includes sessions like 8-Second Hill Sprints and 1K Repeats while also trying to balance recovery. Five weeks into the journey, and according to Strava, on Saturday at the Velopark Torbay Parkrun, where I met up with the Jog On Crew, I ran within 12 seconds of hitting my 5k PB. Today, I’ll look back at week 5 of my training and discuss an unexpected twist in my VO2 Max results, which gave me food for thought.

A family photo with Geoffrey Hayward wearing a green plaid shirt, his youngest child Lizzie in a white angel costume with golden wings and a halo, and Ewa Hayward wearing a black and white patterned dress. They are standing in front of a Christmas tree, smiling at the camera, with other people and holiday decorations blurred in the background. The photo was taken after Lizzie's school nativity show.

Embracing the Wind: A Week of Racing, Resting and Learning

December 13, 2023

As I stepped into last week’s training, I focused on the City Runs Exmouth 5-Mile race on Wednesday, 6th December, a challenge I eagerly anticipated. Reflecting on the importance of listening to my body, as emphasised in my previous training, I approached this week with a relaxed view. I stepped away from the routine I had been following over the previous weeks to prepare for Wednesday fully. So here is how week four went in my journey towards a new 5K personal best and a seemingly valuable lesson learnt.

A group of runners dressed in Santa suits with white beards and red hats participating in a festive race.

My Third Week on the Road to a 5K Personal Best

December 4, 2023

In the third week of my journey towards achieving a new 5K personal best, I found myself in a challenging dance between rest and vigorous training. The intensity of this balancing act came to a head by Thursday, serving as a stark reminder of the crucial role that listening to my body plays in training. The week’s standout moment was the Cranbrook Christmas Cracker – a festive Santa run that, while slower than anticipated, was still a moment of joy. Reflecting on this week’s experiences, I am keen to delve into what worked, what didn’t, and how I can apply these lessons to not only the coming week but also to my broader training strategy in pursuit of my goal.

A frost-covered garden on a misty morning. The lawn is coated with a thin layer of white frost, bordered by flower beds and a variety of potted plants. A wooden bench sits at the back near a wooden fence, surrounded by the dormant, leafless branches of plants, hinting at the quiet of winter

A Runner's Second Week Towards a 5K Personal Best

November 27, 2023

In last week’s post, I revealed my strategy for chasing my next 5K personal best. In this week’s post, I will recap the strategy, and talk about how I have applied it, and reflect on the adjustments I will make for next week. From rigorous intervals to strategic recovery, this week’s effort culminated in a 5K course PB at the Cranbrook Parkrun, bringing me one week closer to the 5K personal best I am chasing.

Geoffrey Hayward undergoing a cardio workout on a stationary bike inside a room with white walls, connected to a VO2 Max testing apparatus with a breathing mask, surrounded by exercise equipment.

VO2 Max and Reclaiming the Pace

November 23, 2023

In pursuing our passions we often find ourselves veering off track occasionally. This year’s spring and summer months were a whirlwind of family commitments and garden landscaping that took me away from the roads and trails. In this post I would like to reflect on this period discuss how VO2 Max testing served as a wake-up call and share with you the new goal I am chasing down.