Want to run a faster 5k without training more? If you have a race coming up and no time to build fitness, there are still a few science-backed things you can do to improve your performance.
In this video, Chris tests exactly that by running two all-out 5k efforts one week apart, using simple interventions like warm-up, caffeine timing, cooling, pacing, and mental preparation to see how much difference they can make.
Alongside the experiment, Chris and elite trail runner Vlad Shatrov break down the physiology behind each approach and show how small changes in preparation and race strategy can stack together to produce a meaningful improvement.
Whether you are racing a parkrun, chasing a PB, or just want to get more out of your current fitness, this video gives you practical things to try before your next 5k.
