Thirty minutes.
That's what it took me to run 5,000 meters when I started. A 30-minute 5K isn't slow the way a bad day is slow. It's slow in the way that says: this person has no engine at all.
And then: sub-20:00. Same athlete, same roads, no secret. Just hundreds of unremarkable runs stacked behind the number. That's the structure of everything I've done — the squat, the clean, the run. Engines are built, not born.
Here's the good news: boring is available to everyone. Boring doesn't care about your genetics, your starting point, or your age. Boring asks one thing — come back tomorrow.
There's no hack between 30:00 and sub-20:00. That's the point.
7x CrossFit Games Masters Champion
Founder, Bolder Athlete
I take on a small number of 1:1 coaching clients, mostly athletes over 35 who started late or are starting over. Full performance system: training, nutrition, recovery, built around your life. I open a few spots each month. If you want one, apply here — I read every application myself.
Apply for 1:1 coaching