Passed the 30mins but way off the 25mins? This is the place to discuss
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????
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 ?
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.
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.
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
Any more advice ?
Warm up, jog a very gentle 1km before the start. Very gentle, but it gets you ready to go from the off
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.
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.
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 !
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.
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.
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 ?
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