How to run your best 5k (infographic)

Tamsyn Smith

* Blogging Edge UK Sports Blogger of the Year 2015 * Bloggers' Lounge Health and Fitness Blogger of the Year 2015 * UK Blog Awards 2016 Best Health & Social Care blog nominee * UK Blog Awards 2016 Best Lifestyle blog nominee As an overweight couch potato, I decided to turn my life around. I lost over 2.5 stone and now love keeping fit and healthy. In February 2013, I set myself a five year challenge to complete an iron-distance triathlon (2.4 mile/3.8k swim; 112 mile/180k bike; 26.2 mile/42.2k run). Swimming: In the past 3 years, I've learnt to swim and completed a 17.5km swim around the Isles of Scilly in 2015. I've been chosen to be an ambassador for Swimathon in 2017. Cycling: I cycle to work every day and am a Breeze cycling champion. I have a British Cycling Ride Leader Award level 1. In 2015, I supported the YMCA Tour de Y nearly 400 miles from Lake Windermere to London over 4 days. I've also cycled across the Japanese Alps and conquered various Cols (including Col D'Aspin and Peyresourde). I completed a 100 mile charity bike ride in 2016 whilst over 5 months pregnant. Running: I'm a Run Director at Southampton parkrun, one of the largest parkruns in the UK. I'm also a UK Coach in Running Fitness. I ran throughout my pregnancy, completing parkrun on my due date in 30 minutes. I've completed two half iron distance triathlons and train with Southampton Tri Club and SUTRI. As well as swimming, cycling and running, I enjoy yoga and weight training. I've achieved a black belt in karate and competed in the British Teamgymnastics Championships.