First 5K check
Five questions on pacing, intervals, and the aches worth taking seriously.
Five questions on the ideas that actually keep beginners running. Retake it as often as you like - there’s no timer, and nothing is recorded anywhere except your own browser.
1. Why does walk-run work better than continuous running for a beginner?
Your heart and lungs adapt in weeks; tendons and bones take months. Intervals let the fast system work hard without overloading the slow one.
2. You are running and cannot say a full sentence out loud without gasping. What should you do?
The talk test is the whole pacing tool. If a sentence is impossible you are above conversational pace, so slow down.
3. Which shoe should you buy?
Comfort on first wear predicts injury risk better than gait analysis does. Boring and comfortable wins.
4. You miss one session in week four. What does the plan say?
The plan is written around missed days. Never compress volume to catch up - that is the injury mechanism it exists to avoid.
5. Which ache deserves the most caution early on?
Morning Achilles or heel pain is the signal to back off early. Left alone it becomes a months-long problem instead of a week-long one.
This lesson is part of the full course
Enroll once and own it forever - every lesson, the quiz, and all future updates to The First 5K.
Or get every course with the All-Access Pass - $149 once.
Already enrolled? Check your account.