The 5K — short enough to tempt anyone, yet tough enough to test even elite athletes. It’s no wonder it became a key workout at the 2023 CrossFit Games, challenging competitors’ endurance and pacing. Ahead of the event, hybrid athlete Fergus Crawley, known for his world-class mix of strength and stamina, shared his expert insights on how to shave time off your next 5K.
In a video posted to his YouTube channel on July 31, 2023, Crawley broke down five essential strategies for improving your run. As someone who has lifted the legendary Dinnie Stones and continues to chase a faster mile, Crawley knows exactly what it takes to perform at your best.
Here are his top five tips for running a better 5K:
1. Manage Expectations
Set realistic goals. Crawley emphasizes that everyone’s limits and training backgrounds are different — so focus on your own progress instead of comparing yourself to others. Short-term, achievable milestones are far more effective than an abstract long-term vision.
2. Spend Energy Wisely
Efficiency is key. Crawley recommends following the Pareto principle: make 80% of your runs easy, and 20% moderate or hard. Within a week, incorporate:
- Long slow runs for aerobic endurance
- High-intensity sessions for top-end speed
- Moderate runs for 5K pacing
He defines “easy” as 70–80% of your maximum heart rate — anything above that crosses into challenging territory.
3. Strength Train Regularly
Lifting isn’t just for powerlifters. Strength work, Crawley explains, helps runners understand body mechanics and improves form. His go-to lifts for runners include back squats, trap bar deadlifts, and single-leg movements, which support balance and stride efficiency.
4. Commit to a Plan
Structure equals success. A clear training plan keeps you accountable and helps you fit running into your lifestyle. It also makes tracking progress and celebrating small wins far easier.
5. Make It Social
Running doesn’t have to be a solo mission. Crawley admits that years of training alone took a toll on his motivation. Since joining others for workouts, he’s found more joy — and better results — in his training. Whether it’s a local run club or a workout partner, community can make all the difference.
The takeaway: A faster 5K isn’t just about pushing harder — it’s about training smarter, balancing effort, and finding joy in the process.
