Breaking a personal best (PB) can feel like chasing a unicorn. You train, you try, you fall short. But recently, after years of running and not even thinking about PBs, I shocked myself by breaking a 5K Parkrun course PB I’d set seven years ago – by 30 seconds. And then the very next week… I went and smashed another 5K course PB by 39 seconds.
No super shoes. No magic hacks. Just small, consistent changes over eight weeks. So here’s how I did it – and how you might just be able to do it too.
Why I decided to try again
I’ve been running for years, with more marathons under my belt than I can count on both hands, but recently, I’ve actually been running less, not more. No 50-mile weeks. No two-a-day sessions. I stepped away from the “more is more” mindset and started focusing on quality over quantity.
After catching Covid for the first time last September, I was completely wiped out. The fatigue lingered for months, and I found myself struggling just to get out for a short jog – let alone train properly. At that point, I wasn’t chasing times. I just wanted to feel fit again and enjoy running the way I used to.
But deep down? I missed feeling fast. Not “Olympic Trials” fast – just strong, smooth, steady… and not gasping after three miles. I wanted to get back to something close to where I’d once been.
I wasn’t aiming for a PB. But when one landed in my lap, I realised: the changes I’d made were working.
The Training Plan: Less mileage, more structure
The backbone of this eight-week transformation? The Runna Get Fitter plan. (If you’re curious, you can try it yourself here and yes, I have a discount code: RWR2).
Not wanting to do too much too soon I selected three runs a week which roughly consisted of:
🟣 One interval session
🟣 One tempo-style run or progression run
🟣 One easy run
That’s it. I sometimes add a Saturday Parkrun or a social run with my local club if I fancy it, but there was zero pressure. This shift in mindset – training because I want to, not because I have to with no pressure on time or pace.
Having only three key runs a week gave me more headspace, more energy, and crucially, more recovery time. And it’s clearly working.
Pilates: My secret weapon
During my more fatigued months post-Covid, I took up Pilates. It was one of the few ways I could move my body without feeling completely wiped out. I quickly fell in love with it. Now, alongside running, I’ve built in two low-impact but high-reward sessions a week:
✨ One Reformer Pilates class: this is my non-negotiable. I love the classes and the vibe – it’s something I genuinely look forward to each week. I feel stronger in my glutes, more stable through my core, and it’s honestly helped with posture too.
✨ One YouTube mat Pilates session at home: nothing fancy. Just 30 minutes on the mat with my favourite instructors (hello Move With Nicole!). Perfect for rest days.
I’m not lifting heavy or spending hours in the gym. I’m just focusing on functional strength, especially my hips, glutes, and core – all the muscles runners rely on.
Small habits, big wins: Stretching + mobility
I used to skip stretching (guilty). But over the past two months, I’ve been doing 10–15 minutes of gentle yoga or mobility every morning. Usually a YouTube video, sometimes just a few sun salutations. It’s become part of my morning routine, coffee, yoga, get on with the day. No fuss. These tiny daily habits? They really do add up. I feel more balanced and less achy overall.
Mindset: The PBs came when I didn’t expect them
The thing that really surprised me: both PBs came when I wasn’t trying to get one.
The first time, I’d had a terrible run the night before. One of those frustrating runs where nothing clicks. I cut it short and walked home, feeling a bit deflated. The next morning, I told myself, just plod round Parkrun, it’s further than you managed yesterday. No expectations. No pressure. Just go.
I ended up taking 30 seconds off a seven-year-old PB.
The following week, I had zero intention of going for it again. I’d had a late night, woke up with a headache, and the weather was rubbish. I was meant to be hiking that day but plans changed, so I figured, head to Parkrun and jog off the headache. Again, no pressure. No time goals. Just move.
And again – boom. Another course PB, this time by 39 seconds.
Honestly? I think part of what helped was that I wasn’t chasing it. When you put too much pressure on yourself to perform, it can backfire. You tense up, overthink and eye your watch obsessively. But when you take the pressure off, sometimes that’s when the magic happens.
What I think really made the difference
Here’s what I believe actually helped me improve my 5K time in just 8 weeks:
- Consistency > Perfection
I wasn’t 100% perfect. I moved the odd run around on busy weeks. But I stuck with the plan. - Rest and Recovery
By running less, I was fresher for the sessions that mattered. No more dragging tired legs through half-hearted runs. - Pacing Practice
The structured Runna sessions helped me get comfortable running at different paces again. - Strength Work
Pilates kept me strong and injury-free. Simple as that. - Mindset Shift
I stopped obsessing over performance. I ran because I wanted to. I remembered why I fell in love with running in the first place.
Fancy giving it a go?
If you’re reading this thinking, “I could never do that,” let me stop you right there. You can. Back-to-back PBs. At 40-something. Off three runs a week. I wasn’t in peak shape. I wasn’t running loads. But by being consistent and showing up for myself each week, I got there.
Your best 5K might still be ahead of you. Whether it’s a minute or 10 seconds faster, it doesn’t matter. What matters is how you feel – strong, proud, and maybe just a little bit surprised at what you can do. Just give yourself eight weeks. Show up. Build the habits. You never know what might happen.
If you’re keen to try the same training structure, the Runna app has loads of plans for all levels – use code RWR2 for a discount. It really worked for me – so much so that I’m repeating it, but this time I’ve chosen the 12-week plan! Even if you’re not chasing PBs, this way of training is fun, sustainable, and confidence-boosting.
