5SPEED Running

Ten years ago, 5 Speed Running’s original mission was to provide effective
and affordable training for runners from all walks of life. That hasn’t
changed. What has changed with social media is the ability of 5 Speed
Running to further its reach in helping even more runners, beginner to
advanced alike. After years of runners asking us to be more transparent on
how 5 Speed Running helps runners achieve their goals in person or from
thousands of miles away, we’re releasing this handbook to begin to reveal
the secrets of 5 Speed Running. For new members of our nationwide team
we hope the handbook will be the first step in a long “running” relationship
with you.

What’s different about 5 Speed Running is we aim to cut to the chase,
remove all the fluff and all the contradictions in this theory or that theory. As
a reliable trusted source, we simplify and clarify the vast amount of running
training information out there and create practical solutions and answers to
your most pressing running problems and questions through our proven
running training methodology and convenient and accessible running tools.
Hi, this is Coach Ken Rickerman and I want to thank you for choosing me as
your coach! In today’s world, fitness takes a real commitment with time,
energy, (and money) at a premium. I’m a big believer in making certain we
prioritize and put our health at the top of the list. Whether you’re looking to
lose weight, get in shape, maintain fitness, relieve stress, or challenge
yourself to a new personal best, running is one of the best exercises out there
to get those jobs done.

The stereotypical runner sometimes has a reputation of being determined,
persistent, hard-nosed, stubborn, black and white, and perfectionistic. That’s
why we’re so loved! We’re also loyal, dependable, honest, and usually on
time! Just as there are many different types of runners, there are many
different types of running methodologies. Someone wise once told me there
are a thousand different ways of doing something and three of them are
right!
I have seen evidence of this in many things in life. For running, if I were to
pick the 3 “right” ways of running training, they would be the “soft” style of
Lydiard, the “hard” style of Igloi, and the “multi-paced” style of Horwill.

My influences are certainly touched by all three because they all produced
results from a wide-span of distances, from mile to marathon.
I obviously respect the Lydiard legacy and have discussed his methods with
Rod Dixon, one of his top runners and who showed his range as an Olympic
1500 medalist and the winner of the New York Marathon.
Although Lydiard is known for long slow distance, his style could also be
argued as multi-paced. On a true Lydiard schedule, speed work and tempo
runs were as present as the long run.

I have been personally trained in the Igloi interval methodology by one of
his top runners, Laszlo Tabori, the third man in history to break the four
minute mile. Despite his middle distance legacy as a runner, Laszlo coached
several women to marathon world records.

But as the name implies, 5 Speed running is most influenced by the multipaced
methodology of Jim Hunt, coach of countless college All-Americans
and Frank Horwill, the great British coach of milers and marathoners alike.