A Thread For All Those Aiming For Sub 27 5K

Passed the 30mins but way off the 25mins? This is the place to discuss

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02/05/2014 at 11:44

So i had planned on having a few weeks away from ParkRun but my friend has begged me to run again this week so im doing it. My PB is 29:08 and aiming to go sub 27 with some good quality training over the next few months.

Any one else Targeting Sub 27????

09/05/2014 at 20:36

How did You get on ? I'm doing parkruns too and also targetting sub-27 for the end of the summer.  My pb has been 28.01 for ages, though i usually do about 29-30mins depending on how i feel on the day.  But in the last 2 weeks i have managed to get it down to 27.23.  I've done a couple of speed sessions in the last 2 weeks, so I'm presuming that's what's made the difference.

What I'm wondering is what is the best way to pace it ?  Our course is out and back, so it's easy to see a half way time.  i usually start off slower and speed up, last week I was 14.05 for the first half and then 13.18 for the second half.  Is it better to run evenly ?  I find it hard to judge how fast I've gone off.  Or would I get better by going off harder ?  

10/05/2014 at 13:03
I think tactics are suited differently for each runner. I try and run my local parkrun as often as possible and think the best approach is to try different tactics to get your time down. Personally I like to run hard and try to keep with the front runners for as long as I can. I find it hard to catch up on time lost once I've done the first lap. Ours is a two lap route , I've tried running an even pace with a faster finish but it didn't suit me, but might suit you better.
My pb is quicker than yours but don't think it makes any difference, attitude counts for alot, really believe you can make it. Good luck. Oh and a couple of days rest before helps me have a good sat run.
10/05/2014 at 19:42

Hi Nick, thanks, yes I should just be brave and experiment. It's hard to know whether I'm capable of going faster or whether I'm already at my limit, but I won't know unless I try. I've done about a dozen parkruns so far.  I missed the run this morning but I'll be back next week so will try and go off a bit faster and see how I get on.  planning two speed sessions this week, monday and Wednesday so should be rested by saturday.

11/05/2014 at 08:21
How long have you been running for Run4cake? I would hate to think I've reached my limit yet I gain confidence from the fact a lot of older runners are fastrr than me so there's still time to improve. I've only run 7parkruns and hope to make next Saturday.
Regarding the actual thread, try running a 8:30 mile then slow down for say 4min and try and repeat until you have run 5km then next time you're out reduce the recovery time between each mile, sure you get the idea. Let us know how you get on.
12/05/2014 at 20:42

I've been running for about 10 years off and on - but I'm a rower really, not a runner.  I started with jog/walk until i built up to doing 4 miles steady in UT2 zone.  Rowers don't run fast,  we run to burn fat and for base endurance! Some years I haven't run at all or just for a few months in the winter and I very rarely ever run more than once a week.  I guess that's why I don't get faster. But I have torn my bicep 3 weeks ago so I can't row and am going to miss the whole racing season so I thought I'd focus on running for a bit, having discovered parkruns in the last year.  Have always been an athletics fan too, in my dreams I run fast ! 

I managed an 8.20 mile tonight, then next one was 9min.

There are lots of faster women at the parkrun too so I hope I hhaven't reached my limit either.

12/05/2014 at 20:52
Yeah the more often you run the quicker you will get. Forget being beaten by the women, I have no issues there it's being beaten by the 12/13year olds that hurts my pride. All credit to them really
14/05/2014 at 19:01

Are there really only 2 of us trying to get to a sub-27 5k ??

Tips so far:

1. Run regularly ever week...

2. Rest a couple of days before attempting a pb

3. .??

Any more advice ?  

14/05/2014 at 19:23

Warm up, jog a very gentle 1km before the start. Very gentle, but it gets you ready to go from the off 

14/05/2014 at 20:40

Thanks, yeah that makes sense.  I wonder if that's why the first half is always slower than the second half of my 5ks as I'm warming up as I go.  

3. Warm-up. 

14/05/2014 at 20:55

Okay, here are some ways to get faster at 5k:

1. do more training, at least 3x a week.
2. don't race every week.
3. do a long run that is longer than 5k every week that you don't race.
4. warm up before the race.
5. lose some weight if you are overweight.*

*NB. not saying you are. But if you are, this is the easiest way to get faster. Losing weight to be good at running rather than running to lose weight.

14/05/2014 at 21:09
Good advice above.

How many miles a week are you all running?
How is that broken up? Eg mileage on what days?
14/05/2014 at 21:51

Cool, thanks.  Definitely planning to run regularly over the summer.  Only hitch is I'm on my feet all day with work so some days I'm just too tired to get out running after work, but hoping to keep to minimum 3 runs a week.  My choice of routes is up to 4 miles route along the river. 4 miles along and back the beach. Or 5.5 miles with a huge long hill in it.  Or  5k parkrun.  So far I've been doing monday either the hill run or the river run with some sprints or intervals.  Then the 4 mile run.  Then either parkrun or just another 4 mile atthe weekend.

Had noticed the faster runners at parkrun are pretty lean - or I'd say scrawny -not a look I'm aiming for.   Am about 61 kg and 5'7" , I guess thats heavy for a real runner but not keen to go down the light route yet ! 

14/05/2014 at 22:22

Yeah, that's normal weight. You'll just have to go down the 'doing more running' route instead!

The other thing that is a massive advantage for those faster runners is that they will see 5k as a really quite short run rather than a longish one. They will probably cover more than 5k just in their warm-up and cool-down, so their total parkrun will be longer than 10k, which is more than your current longest route. So once you are back to running regularly, you might want to gradually increase the length of your longest run so that you're comfortable running much further than 5k.

14/05/2014 at 22:56
Run4Cake, I'm only 5'6" and weigh between 70-73 kgs so I don't think weight is an issue at at all.
As a minimum you need to be doing 3 runs a week. If you can do the 4 miler, 5 miler and one longer 6-7 mile run a week and go from there. Keep the hills but I wouldn't get concerned about intervals etc.
as Lit says 'doing more running' is the route to go down.
17/05/2014 at 13:32
I did my first parkrun in 27.39 today, so would like to join the 'aiming for sub-27 min' club. I was pleased enough with the time but then when I looked at the % score they give you, everyone around me scored higher, so hope I can improve too.
17/05/2014 at 14:17

Well done Photojonny !  welcome, the more the merrier!  That's a great start.

I managed a solid 27.43 today and am really pleased with that.  we had someone pacing 28min which was great as I could tell where I was, I only speeded up in the last 1k.

17/05/2014 at 16:01
We had someone pacing for 30 mins I think. It's an up and down course where I'm running and the finish is at the top of a long hill. The website calls it The Hill Of Doom! Well done on your time!
20/05/2014 at 21:02

The hill of doom !! Blimey - it will make you stronger though, mentally too !  I don't think it's good to get scared of hills.  Our parkruncourse is pretty flat so good for fast times,  our only problem is usually the howling wind off the north sea !  Did an easy 4 mile run tonight, shame the haar rolled in off the sea, couldn't see anything but was nice and cool for running though, no heatwave for us up north.  What training are you doing ? 

21/05/2014 at 21:15
I'm trying to run 3 times a week, working up to doing two 10ks and the parkrun on a Saturday. I've done a couple of 4-5 milers this week and I'll run again at weekend. No parkrun though, I'm away for the bank holiday.
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