Sub 22 min 5k Training Plan 🏃‍♂️ Running vlog through patellofemoral pain syndrome rehab 🏃‍♀️

Continuing into week 2 and dragging a bit of tiredness into this sub 22 min 5k challenge whilst going through patellofemoral pain syndrome recovery. I am attempting to vlog the running experience giving insight into the struggles and successes of each session, providing insight into a week in my life of running.

There's a real mixture of different running environments from road running to trail running and taking in the Seven Sisters heading from the Seven Sisters country park to Birling Gap. This will be released as a virtual running video soon.

A few months ago I was experiencing knee pain, which impacted my running and took a while to get a referral to a physio therapist who diagnosed patellofemoral pain syndrome. After 6 weeks of gentle running alongside the rehab exercises, it was time to attempt regaining running performance. My 5k PB is 21:35 (2019).

This running vlog covers the run experience for week 2 and what is possible to aim for after you complete the couch to 5k. If you can focus on the running, channel your energy and determination, you can succeed in achieving your aspiring goals.

Training plan: https://www.runningfastr.com/5k-training-plan/22-minute-5k-training-plan/

Photo and Video by Ray Whitby for Aspiring Runners using Samsung Galaxy S20
#5ktrainingplan #couchto5k #aspiringrunners #parkrun #5kpb #5kpr #c25k #couchto5k

⏱ Timestamps ⏱
0:00 Sub 22 5k Training Plan
0:17 Day One 5k easy pace
4:19 Day Two 10 x 400m with 60s rest
6:09 Day Three 5k easy pace
7:34 Day Four 10 x 60s hills with 75s jog return
13:13 Day Six 5k run over the Seven Sisters
17:38 Day Seven Long run 14km slow pace

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Disclaimer:
We want you to enjoy your running experience, but please be advised that viewers who use this video and rely on any information do so at their own risk. Please train and run responsibly.

Видео Sub 22 min 5k Training Plan 🏃‍♂️ Running vlog through patellofemoral pain syndrome rehab 🏃‍♀️ канала Aspiring Runners