How I Ran a Sub-30 5K With Cross-Training

I ran Cupid’s Chase 5K this weekend and finished in 29:17.

That was good enough for 4th in my age group.

And here’s what surprised me — I’ve mostly been cycling lately.

Running a sub-30 5K with cross-training wasn’t the original plan, but it proved how strong my aerobic base really is.

My watch didn’t even calculate the full 5K and told me I was averaging a 9:45 pace. The official race results told a different story: 9:26 average.

I was gassed.

I emptied the tank at the end.

And I executed the plan.

Here’s what worked.

How Cross-Training Helped Me Run a Sub-30 5K

I haven’t been running five days a week.

I’ve been consistent on my Peloton. Intervals. Hills. Endurance rides. Strength training. Nothing flashy — just consistent.

Cardio fitness transfers.

If you’re busy — working, parenting, managing life — you don’t need perfect training blocks. You need a strong aerobic base and intentional effort.

This race reminded me that cross-training isn’t a backup plan. It’s real training.

I Started Controlled (Not Reckless)

My goal going in was simple:

Start strong. Finish stronger.

Mile one felt quick but sustainable.

Mile two humbled me.

Mile three was grit.

At the 2.5-mile mark, I made the decision to squeeze everything I had left. That final stretch wasn’t cute. It was uncomfortable.

But that’s what a 5K is supposed to feel like.

I Almost Didn’t Sign Up

I almost talked myself out of registering.

And that would’ve meant never knowing I was podium-adjacent.

4th in my age group changed something mentally. I wasn’t just participating. I was competing.

That shift matters.

What I Wore for My Sub-30 5K

Nothing complicated. Just what I know works.

• Running shoes: ASICS (the pair I’ve been training in consistently)

• Long sleeve base layer for warmth at the start

• Race tee

• Running watch

• Sunglasses

• Simple compression socks

No new gear on race day. No experiments. Just what felt familiar and reliable.

Consistency applies to gear, too. Shop my Miles with Mama – Running & Cycling Gear.

What This Means for My March 10K

The 5K is short and sharp.

A 10K is different. It demands more pacing, discipline, and endurance. And I have one in March.

But this race confirmed something important:

My base is strong.

Now it’s time to get serious about structured 10K training — longer tempo efforts, sustained pacing, and mental endurance.

This 5K wasn’t the peak. It was the checkpoint.

Final Thoughts

You don’t need perfect data from your watch.

You don’t need flawless training blocks.

You don’t need to feel “ready.”

You need consistency.

And the courage to toe the line.

Next up: 6.2.

XO -

Kiera Laeka