Episode 62: Fast 5K Training. Form Tweaks (relaxing your underarms, WHAT?) & Chasing Big Goals

In this week’s episode of the Women’s Running Collective, we’re officially in our fast 5K era and honestly, we are thriving. Join us (Hayles and Jussie!) as we chat through how our training is going, what we’re learning about threshold pace, VO2 max, and all the little tweaks that actually make running feel smoother and faster.

We take you through our weekly training rhythms from easy runs with cheeky strides, to sweaty interval days, to those spicy threshold sessions that hurt in the moment but pay off big time. We also talk about the real benefits of 5K training: fitter hearts, stronger minds, and that unbeatable feeling of progress.

Plus, we dive into how we’re approaching lactate threshold training without needing a science degree, the importance of rest and recovery, and our favourite running-form cues. And of course, we wrap up with our personal 5K goals and how we’re feeling heading into race day.

Here’s how the episode flows:

00:00 Introduction and Casual Banter

00:12 Welcome to the Women's Running Collective

01:09 Weekly Running Recap

04:09 Training for a Fast 5K

09:06 Benefits of 5K Training

13:11 Understanding Lactate Threshold

19:14 Understanding Threshold Pace

19:54 Lactic Threshold Training Insights

20:28 Session Structures + Why Rest Matters

22:30 Tips for Improving Your 5K

24:35 Running Form & Technique

28:06 Strength Training & Recovery

31:53 Setting and Achieving 5K Goals

35:03 Final Thoughts & Encouragement

If you’re chasing a faster 5K or just want to feel more confident in your training this episode is your new running buddy. Link to Hayleys Recco of the LORNA JANE LIGHT SPEED RUN SHORTS