It’s Not Your Shoes. It’s Your 5K Training

Welcome to the Rokman Podcast - For endurance runners, marathon runners, ultra runners and everyday athletes who want to improve their running, build endurance, get stronger, train smarter and take on bigger running challenges. 💪🏻 Join Rokman here for running challenges, training, community, and apparel: https://rokman.co.uk/pages/running-ch... 👕 Get Rokman's "Too Stubborn to Stop" Active T-Shirt: https://rokman.co.uk/collections/all-... 🎙️Get notified when new Rokman Podcast episodes get released: https://mailchi.mp/rokman/podcast-alerts In this episode, Terry sits down with James Thie — former world-class middle-distance runner, British champion, and coach to Olympic and international athletes — to break down what actually makes runners faster and hoe to crush your next 5k. James explains why most runners chase the wrong things, why quick fixes don’t exist, and how real speed is built through smart training, recovery, and patience. If you want to run faster over 5K, build proper endurance, or stop plateauing at parkrun, this episode is a masterclass. We get into: – The biggest mistake runners make when trying to get faster – Why rest and recovery are just as important as training – How to structure a week if you want to improve your 5K time – The balance between speed, endurance, and threshold work – Whether tech, shoes, and marginal gains actually matter – The mindset required to keep improving over years Listen now and start building real speed. 00:00 The biggest mistake runners make trying to get faster 02:10 Why quick fixes don’t work 03:30 Rest and recovery most runners ignore 05:00 Volume vs intensity in modern training 06:40 James Thie’s running career and coaching background 11:20 What elite speed teaches you about training 14:30 Running by feel vs relying on tech 16:00 What actually makes you faster 17:00 How to train for a faster 5K 20:00 Why progress takes weeks, not days 21:00 Avoiding overtraining and burnout 24:30 What a well-balanced training week looks like 27:30 Example: improving a 25-minute 5K 33:40 Race-pace training and pacing strategy 38:00 Heart-rate training explained 44:00 Marginal gains that actually matter 48:00 Mindset and long-term improvement 49:30 Running economy and technique End: Final advice for getting faster #️⃣ Get in touch in the comments below or head to... Instagram:   / terryrosoman   #podcast #mentalresilience #mentalfortitude #runningchallenges #running #endurance #ultramarathon #runningplan #podcast #mindset #training #strengthtraining #strength #hyrox #hybridtraining