The Shift from the Pitch to the Pavement
For over a decade, my life was measured in wickets and runs. I trained like a professional because, for a long time, that was the goal. But recently, during a break from cricket, the “why” behind my training shifted. I realized that being an athlete isn’t just about the sport you play; it’s about the purpose and fulfillment found in the pursuit of a physical limit.
My new limit? 5 kilometers in under 20 minutes.
The “No-Man’s Land” of 23:05
During the 2020 lockdowns, I fell in love with the 5 AM ritual. I didn’t have a plan; I just ran as hard as I could until the clock stopped. I managed a PB of 23:05, a time I was thrilled with, but one that quickly eroded once cricket returned. For years, sub-20 remained a “someday” goal: an elusive 4:00/km pace that seemed impossible to hold without a specific structure.
In India, struggling against heat and AQI, I couldn’t even break 26:00. In Chicago, under better conditions, I still couldn’t crack 24:00. I had the raw speed from years of sprinting on the pitch, but I lacked the engine.
Building the Engine
This time, I swapped “running hard” for “training smart.” My current 35-40km weekly block looks like this:
- The Foundation: Easy runs (6:30-7:00/km) focused on nose breathing and RPE.
- The Sharp Edge: Quality sessions like 6x800m or 10x400m at, around, or faster than race pace (3:59/km).
- The Depth: A weekly 14-16km long run to build the aerobic capacity cricket never required.
- The Discipline: 2.5-3km recovery “shuffles” at 8:15/km to keep the legs moving without adding fatigue.
Why Running Hits Differently
In team sports, the high is unpredictable. You can play a great game and lose, or feel disconnected from the result. In running, the endorphin hit is a guarantee. It isn’t always about the run itself; most days, the run is a grind. It’s about the person you become the moment you finish.
There is a beautiful equity in running. A 4:00/km pace isn’t “elite” on a global scale, but it is my Everest. Whether you’re chasing sub-30 or sub-20, the struggle is identical, and the achievement is entirely your own.
Equipment and Gadgets
There is a lot of cool running tech out there: carbon plates, high-end watches, specialized gels. I’ve mostly ignored it. I run with ₹400 earphones (one side doesn’t even work) and an old Mi Band 6. My shoes are high quality, but they aren’t the “super shoes” you see on TV.
Running has almost no barrier to entry; you just need comfortable, correctly fitted shoes.
A pro tip: Listen to podcasts on easy runs instead of music. Music has a rhythm that inherently causes me to pick up the pace, which is the opposite of what an easy run requires. I put on the latest episode of The Grade Cricketer and just go. If you ever see me laughing while running, now you know why.
Where I Am Now
I recently clocked a 21:49 on a messy course; hills, traffic, and crowds. It’s a far cry from that old 23:05. The sub-20 barrier is still there, but for the first time, it feels like a matter of when, not if.
On March 8, after another 6-week block, I will be attempting to break 20. The fitness is there. It’s just about pacing and execution.
Numbers Dump: The Data Behind the Engine
| Metric | Lockdown Era (2020-21) | As a Cricketer (2021-25) | Current Block (2025-26) | Target: Sub-20 Club |
| 5km PB | 23:05 | 24:46 | 21:49 | 19:59 |
| Race Pace | 4:37/km | 4:57/km | 4:21/km | 3:59/km |
| Weekly Mileage | 15-20km | 5-10km | 35-40km | 35-40km |
| Long Run | N/A | 6-8km | 14-16km | 14-16km |
| Easy Run Pace | Always Hard | Always Hard | 6:30 – 7:00/km | 6:30 – 7:00/km |
| Recovery Pace | N/A | N/A | 8:15/km+ | 8:15/km+ |
| Avg. Run HR | 170 bpm | 180 bpm | 150 bpm | 148 bpm |
| Resting HR | 50 bpm | 49 bpm | 47 bpm | 47 bpm |
| Frequency | 3-4 days/wk | 0-2 days/wk | 4-7 days/wk | 4-7 days/wk |
| Breathing | Heavy | Panicked | Nose-only | Flow State |
In 2020, if I ran for 30 minutes, my heart rate would skyrocket by the end even if I didn’t speed up. That’s ‘cardiac drift.’ Now, thanks to the 16km long runs, my heart rate stays ‘coupled’ to my pace. I can hold 6:30/km for 90 minutes and my heart rate won’t budge. That’s the engine being built.
Top Speed vs. Endurance:
- Cricket Peak: 30km/h sprint (Short duration). My bowling run-up alone was 24-26 km/h.
- Endurance Goal: 15.1km/h (Sustained for 20 minutes).
Looking at these numbers, I realize that the sub-20 goal isn’t just about moving my legs faster. It’s about the quiet discipline of the 8:15/km recovery runs, the 47 bpm resting heart rate, and the 16km Sunday mornings. It’s the transition from an athlete who reacts to a ball, to an athlete who dictates his own pace.
19:59 is coming. Not because I’m wishing for it, but because the data says the engine is almost ready.
blog 