What to Eat to Run Your Fastest 5K & Recover Optimally - with Ted Carr - Harry Runs
Intro
This is a quick summary of What to Eat to Run Your Fastest 5K & Recover Optimally - with Ted Carr from Harry Runs. It’s a great watch — we’re breaking it down so you can try the nutrition and post‑run workout today. Be sure to watch the full video for all the details.
Key Points
- Immediate recovery priority: re‑hydrate first (water, coconut water) then eat hydrating, high‑carb fruit (watermelon, oranges, mango, papaya) for quick digestion and glycogen replenishment.
- Post‑hard effort secret: after a hard 5K, use the lingering adrenaline to do a short “bonus” interval session (e.g., 200‑m repeats) to reinforce the training stimulus.
- Simple interval recipe: 8‑6‑4‑2‑0 (i.e., 8‑minute, 6‑minute, 4‑minute, 2‑minute fast repeats) or a fast 2‑minute effort, all at a pace a little faster than the 5K race pace.
- Philosophy: make your hard days hard, then use easy days for recovery; if legs are sore, just do a light recovery jog.
- Food philosophy: high‑carb plant‑based foods (fruits, carbs from the earth) are optimal for performance; you can add other foods if they make you feel good.
Workout Example
Post‑5K “Bonus” Interval Session (run after finishing a hard 5K):
- Hydration first: drink water or coconut water for 5‑10 minutes.
- Fruit fuel: eat a serving of juicy fruit (e.g., a few slices of watermelon or an orange) to replenish carbs.
- Interval block:
- 8‑minute run at a pace slightly slower than 5K race pace.
- 6‑minute run a bit faster.
- 4‑minute run even faster.
- 2‑minute all‑out sprint.
- (Optional) finish with a fast 200‑m repeat or a 2‑minute hard effort.
- Cool‑down: easy jog or walk for 5‑10 minutes.
Tip: Even a short 200‑m effort after the race can improve adaptation without adding much fatigue.
Closing Note
Give this post‑run interval and fruit‑focused recovery a try after your next hard 5K – and feel free to tweak the paces in the Pacing app to match your own speed. You’ll be faster, fresher, and ready for the next workout. Happy running! 🚀
References
Workout - Post-5K Bonus Session
- 10min @ 9'00''/km
- 5.0km @ 5'00''/km
- 5min rest
- 8min @ 5'06''/km
- 3min @ 9'00''/km
- 6min @ 5'00''/km
- 3min @ 9'00''/km
- 4min @ 4'54''/km
- 2min @ 9'00''/km
- 2min @ 4'10''/km
- 10min @ 9'00''/km
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