5km Running Transformation: How Alexandra Dropped 6+ Minutes in Just 5 Months
- Tom Simak
- Aug 3
- 3 min read
Updated: Oct 11
When Alexandra Tobin joined Wild Blue Performance Running in February 2025, her goal was simple: get faster, stay injury-free, and enjoy the process.
At the time, her 5km personal best was 29 minutes and 30 seconds. Like many runners, she had a busy schedule. She balanced work, family, and her own training time as a mum. However, she had one big advantage: she was ready to put in the work. Our job was to ensure every step counted.
A Strength-Backed Strategy for Success
One of the most effective tools in Alexandra’s progression was strength training. We programmed two tailored strength sessions per week, designed by our strength & conditioning coach, to build:
Lower body strength and resilience
Tendon and muscle tolerance for faster speeds
Running-specific power for hills, sprints, and race day
This approach ensured that Alexandra wasn't just getting faster; her body could tolerate the increased intensity without breaking down.
Running Assessment = Smarter Strides
Alexandra also completed an in-person running assessment to identify areas for improvement in her stride, posture, and cadence. While her form was already solid, one area stood out: alignment.
A slight misalignment in the before image on the left suggests that some energy is being lost in lateral motion rather than forward propulsion.
Quality Sessions > Junk Miles
Because Alexandra had limited time to train, her program had to be strategic. We focused on high-impact, low-waste sessions that pushed her fitness and improved her efficiency:
Fartleks and interval sessions to build speed and mental sharpness
Threshold runs to increase aerobic capacity and endurance
Track workouts to refine pacing and rhythm
Trail runs and easy aerobic days to improve adaptability and recovery
It was a blend of structure, variety, and intention.
The 5km Running Results Speak for Themselves
By the end of June, Alexandra podiumed at the Brisbane Trail Ultra. A few weeks later, she clocked a new 5km PB: 23 minutes and 26 seconds — a 6-minute+ improvement in just 5 months.
Even more impressive? She did it while staying injury-free and genuinely enjoying the process.
A System That Works
Alexandra is currently on our Wild Blue Premium Plan — our most personalised offering for runners who want to reach their full potential. This plan includes:
Individualised running programming
Weekly strength sessions
Ongoing coach support and adjustments
Group runs for Brisbane & Sunshine Coast runners
If you're ready to take your running seriously, just like Alexandra did, check out the Wild Blue Premium Plan and see what structure and expert support can do for your progress.
Join the Community
Interested in becoming our next success story? You might be interested in running 5km or even a marathon. Reach out anytime — we’d love to help you run better, faster, and smarter.
The Importance of Community Support
Having a supportive community can make a significant difference in your running journey. Surrounding yourself with like-minded individuals can provide motivation and encouragement. Whether you're training for a 5km or a marathon, finding a group that shares your goals can enhance your experience.
Setting Realistic Goals
Setting achievable goals is crucial for progress. Start with smaller milestones and gradually increase your targets. This approach helps maintain motivation and allows for adjustments along the way. Celebrate each achievement, no matter how small.
Nutrition and Recovery
Proper nutrition and recovery play vital roles in a runner's performance. Fueling your body with the right nutrients can enhance endurance and speed. Additionally, incorporating rest days and recovery sessions into your training plan is essential for preventing injuries and ensuring long-term success.
The Role of Mental Toughness
Mental toughness is just as important as physical strength in running. Developing a strong mindset can help you push through tough training sessions and races. Techniques such as visualization and positive self-talk can improve your mental resilience.
Conclusion
Alexandra's journey with Wild Blue Performance Running showcases the power of dedication, strategic training, and community support. With the right approach, anyone can achieve their running goals. Whether you're aiming for a personal best or simply want to enjoy the process, remember that every step counts.
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