My name is Kevin Richardson AKA KR RUNS.
I'm a 44 year old competitive runner based in Newcastle upon Tyne in England.
I have found running to be a transformative journey and I hope you can too.
I have been running now for well over 10 years and I'd like to share my journey with you!
Overall I have been able to improve my 5km time by just over 30%. To look at it another way, I have improved from an Age Grade performance of 55.8% as a 30 year old in 2012 to 83.4% as a 40 year old in 2021.
My strong belief is that everybody taking up running, with a desire to learn and improve, can achieve this type of progress relative to their own starting point. And that's why I share my journey, in the hope to maybe inspire you!
I have tried most methods including training to Pace, Heart Rate, Time and, most recently, Power.
Overall, if I was forced to choose one, I have found training to Power (using a Stryd foot pod) and Time to be the most liberating way to train.
If I could change anything about the way I have trained it would be an earlier realisation about the importance of aerobic development.
I now believe that the best approach is to run at least 80% (even consider up to 95%) of training volume aerobically. The remaining 5-20% can be conducted at a mix of tempo, lactate threshold and target race pace.
Insights, experiences, and advice from my running journey
"Mentorship is the influence, guidance or direction given by a mentor" - Wikipedia
In my almost 10 years of training to run faster, I have received full online coaching services on numerous occasions. I have received extensive benefits from all of my coaching experiences.
But the greatest benefit in my opinion has been the mere presence of someone in my corner. Someone you know is there to ask questions, bounce ideas off, help you to solve problems...
One of the biggest lessons I've learned in my running journey is the critical importance of aerobic development. Early in my running career, I was obsessed with hitting specific paces...
After focusing primarily on 5K racing for years, I decided to step up to the 10K distance. Here's how I approached the training and what I learned along the way...
5km: 16:01 [Aug '21]
10km: 34:12 [Nov '24]
10 miles: 55:37 [Nov '19]
HM: 1:13.34 [Oct '21]
Watch this space!
Planning my 2025 race calendar. Stay tuned for updates on upcoming events and goals.
See all of my race results on Power of 10
My main goal with this website is to help inspire runners of all ages and experience levels, especially those seeking to improve from their current level.
I want to help you in any way I can! Get in touch and I will do my best to support and help you!
I'm very open to collaborating with other runners on social media including (but not limited to) interviews and podcasts.
Any companies out there looking for product testing and reviews? Please contact me!
Connect With Me
Follow my training and connect across different platforms!
Follow my training on STRAVA!
All of my training is logged on Strava. Let's connect there if you have a profile!
WordPress Blog
My WordPress blog has almost 300 posts includes those that documented my journey to a sub 17 minute 5km. I regularly update the blog to cover race reports and other running topics.