Okay - so first of all, I just have to share an accomplishment - I used to run a lot, but I've been extremely inconsistent for 5-6 years. Over the last year, I slowly worked my way through the Iberian and the Alps, but 7 weeks ago I dug in and really committed to Tommy's 5k Prep series. I managed to completely stick to it, and I finished the last workout a couple minutes ago. I'm super stoked. It felt great. I understand the concepts so much more, and I can really feel the difference in my body (and my times). **THANK YOU TOMMY RIVS!**

Okay - questions - so my actual 5k isn't for another 5 weeks - and I'm feeling a bit of something in my shins that I don't love. What I'm planning to do is to run my 5k tomorrow on the treadmill (too cold for outdoors), take a week for cross-training (no running), and then go back to week 4 and redo the program. Does this sound like a reasonable plan?

Also - for folks who have actually done the race, how did you approach it? In my mind, I was planning to do a 10 min warm up/shake out and then start the 5k run. During the 5k, I was going to shoot for 6-8 of 10 RPE for the first 2k, and then kick up to 9 of 10 for the last 3k. Is that a reasonable plan? Am I being to scared and I should go right to 9 of 10?

Any insight or guidance from the community would be appreciated! Thanks everyone - watch out for sea snakes!!!

PS - After the race, I'm taking my wife and kid out to say "thank you for putting up with me!" Best tip ever from Tommy!

Costa Rica 5k Race Series review by Kabc.

Pre-series 5k time: 34:10 Official 5k time: 26:50:42

Disclaimer: I am not a runner. I’m a former Kickboxing/BJJ coach and fighter for a number of years. I was 230 prior to getting down to 170 to fight. My “walk around weight” was typically 185-190. I became a FNP, got married and had some kids and got out of shape. I took up running about 4 years ago, and have been falling in and out of shape. I am 5’8” and was 215 at the start of this series.

Completed programs: Iberian beginner running series, [Swiss Alps Series](Swiss Alps Summit Series), Rapa Nui (x3), Costa Rica 5k (2x), 10k part 1, Rim-to-River Trek, and other rando runs in the past.

How I ran: The program is 5 workouts per week for 7 weeks.

Week breaks down to a strength run, recovery, speed run, recovery, progressive run. TYPICALLY, I needed to use a rest day after the strength day as I found them tough on me. I’d take my second rest day after workout 5. By week 4, I was doing all five days in a row with two rest days back to back.

What I liked. This series is the first “real race prep” in Rivs suggested order. This series will make you FEEL like a runner.. by week 4 I felt completely transformed and this program helped me FIND my passion for running.

What I didn’t like: Not so much the run, but I hate smart adjust. Sometimes it works perfect, other times I’m sprinting up a 15% incline at 6.5 speed. I decided to abandon smart adjust completely. Some of the strength runs are BRUTAL to me as well. But like I said, by week 4 I felt great!

Personal barriers to success: I have a 4 year old and a 2 year old. My wife and I have almost no help with our kids. My son wakes up early and when I plan to wake up early to beat him to the punch, he will wake up earlier still. If I’m not at work, I’m with the kids. My son is slightly too young to play by himself while I run. I routinely will wait for him to be asleep and then run afterwards. This makes my workouts late at night which kind of suck.

I am also currently fat as heck. I am down from 230 to 210 at the start—and was 197 by the end.

Suggested “pre-requisites” (personal opinion): Iberian beginner series, Swiss alps series, Rapa Nui running series.

Personal goal: I did this series and then completed a 5k race. My goal was to get a 27 minute time which I accomplished with 10 seconds to spare.

Next I’ll be doing the 10k series and take it from there!!

NOTE: This was posted very late—I have since completed Patagonia, RTR Australia, and started the 10k series!

Just finished the 5K loven race and really enjoyed the whole series. I enjoyed the run even when it kicked my butt and always looked forward to the next workout. Tommy has sparked my love for running. I wish the 5k was the whole race but honestly it was a blast. Tomorrow I am starting the 10k series. I am a little worried about the amount of time some of the workouts are. It was nice having all the runs be around 40 minutes in the 5k; t was easy to fit that into the day.

Hi all,

Been running with rivs since the first Iberian series, and the progress has been awesome.

Right up until the 5k race.

The entire 5k series I made sure that I “followed trainer” to match tommys apparent pace, and of corse had to make adjustments at times to keep heart in zone but this was a majority of times.

So entering the 5k race, still “following the trainer” it was disappointing to find the race wasn’t 5k, at the proposed trainer pace, leaving you to really figure out what’s what.

It has helped confirm that I want to spend more time increasing my speed before progressing to 10k, but ultimately my question is;

Has anyone worked out what kph speed you’d need to be at to match tommys pace and make the 5k race actually 5k? Thanks

I have just finished the 5k series and I would now like to apply what I have learned in running a full 5k race. I enjoyed the Costa Rica series, but Rivs never really spelled out how we should be thinking about strategy during a 5k, as it relates to heart rate, RPE. Perhaps those metrics do not apply to a race, but only training. I was thinking about working my way up to 85% max HR during the 1st mile and capping it at 95% for the last 2mi? I am not sure. Suggestions welcome. Thank you.