What’s the Hidden Weakness Holding Back Your 5K?

Quiz Questions

• 1.
  How much faster could your 5k be?

  • A.
    Take quiz
• 2.
  How many miles/km do you run per week?

  • A.
    Less than 20 miles (32 km)
  • B.
    20-30 miles (32-48 km)
  • C.
    30-40 miles (48-64 km)
  • D.
    40-50 miles (64-80 km)
  • E.
    More than 50 miles (80 km)
• 3.
  Which session usually feels the hardest?

  • A.
    Long run of 1 hour +
  • B.
    Tempo runs of 20-30 minutes
  • C.
    Short (30 second-2 minute) intervals
  • D.
    Long (2-5 minute) intervals
• 4.
  Your breathing during a 5k usually feels:

  • A.
    Out of control early
  • B.
    Heavy but managable
  • C.
    Fine until the last kilometre
  • D.
    Never a limiting factor
  • E.
    Barely notice my breathing at all
• 5.
  How much tempo/threshold work do you do per week?

  • A.
    Less than 20 minutes
  • B.
    20-30 minutes
  • C.
    30-40 minutes
  • D.
    40 minutes +
• 6.
  What is your weakest distance relevant to others?

  • A.
    1500m/mile
  • B.
    5k
  • C.
    10k
  • D.
    Half marathon
  • E.
    Marathon
  • F.
    N/A (haven't ran any other distances)
• 7.
  Which holds you back from running a faster 5k (select 1 or more)?

  • A.
    I fade quite early in the race
  • B.
    Slow down a lot towards the end of the race
  • C.
    Can't kick at the end of the race
  • D.
    Slow down a lot in the middle of the race
  • E.
    5k pace just feels too fast
• 8.
  Intervals at 5k pace feel

  • A.
    I'm gasping for air early on
  • B.
    Managable early but gets very hard towards the end
  • C.
    Hard but can complete the session with even splits
  • D.
    Breathing is okay, but legs burn early
  • E.
    Very controlled and on pace
• 9.
  How often do you do high intensity repeats (hills or intervals) of 30 seconds-2 minutes?

  • A.
    Never
  • B.
    Once a month
  • C.
    Every other week
  • D.
    Once a week
• 10.
  How many strides/sprints (15 seconds or less) do you do per week?

  • A.
    None
  • B.
    1-4
  • C.
    5-7
  • D.
    8-11
  • E.
    12+
• 11.
  How often do you do 5k pace sessions?

  • A.
    Never
  • B.
    Once a month
  • C.
    Every other week
  • D.
    Once a week
• 12.
  How consistent have you been over the last 8-12 weeks?

  • A.
    Missed a lot of weeks
  • B.
    Very inconsistent
  • C.
    I have missed a lot of runs
  • D.
    Fairly consistent
  • E.
    Very consistent

Quiz Outcomes

• 1.
  Your Aerobic Capacity is Limiting Your 5k Performance

  (Watch video above)
• 2.
  Your lactate threshold is limiting your 5K improvements

  (Watch video above)
• 3.
  Your VO2 Max is limiting your 5K performance

  (Watch video above)
• 4.
  Your anaerobic capacity is limiting your 5K performance

  (Watch video above)
• 5.
  Your raw speed is limiting your 5K performance

  (Watch video above)