Journey to a sub 17 minute 5k

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02/10/2013 at 12:52

Thanks Nayan I will look into that.I think I've got the base Tony as I've been running for about 12 years, but as I said previous never any proper structure, churning out junk miles with no quality sessions ie fast tempo's & intervals, which is why I've seen not much progress over the years. Felt really good though last night ran 6.5 miles @ just over 8 min/mile pace with a low heart rate.

BTW Tony good luck this weekend, hoping for a pb ? if so smash it up.

02/10/2013 at 12:55

MAin thing seems to be to make sure every run serves a purpose (which includes relaxation and running just for the pleasure of it of course), and not overdoing things

02/10/2013 at 13:25

Thank you Running. Hoping for a sub 90min time Which would be a PB as it's my 1st race at HM distance. 1:43:00 approx done in training by the way.

02/10/2013 at 20:24

Haven't done a HM for about 7/8 years,  got a 1 hour 37 min @ the Wokingham Half which is fast & flat. Should you duck under the 90 minute mark keep the Wokingham half in mind, it's normally run mid to late February, should you want to go even quicker.

IronCat5    pirate
02/10/2013 at 21:14

The Wokey Cokey is 9th Feb this year.

02/10/2013 at 23:14

Might be up for that then.

02/10/2013 at 23:15

Or next year.

03/10/2013 at 19:48

Ok, I have a race plan for this Sunday. From research and my own race experience (5k & 10k) starting out too fast is far to easy to do. 1st 3 miles need to feel fairly comfortable and then hit goal pace from 4m to 10m. The last 3.1 I'm going to dig deep and see what's left in the tank. Here are my predicted splits -

1 - 3m 7m/m
4 - 10m 6:52m/m
11 - 13.1m 6:40m/m

Result - sub 90min Half Marathon

03/10/2013 at 22:33
Id be starting out at 6:45 Tony as it will be very difficult to speed up after 10 miles.
04/10/2013 at 09:40

I think that sounds like a good plan, main problem for me would to be so disciplined and stick to your plan, it is so hard to actually do that in a race especially if you are only altering your pace by 10 - 15 seconds per mile. Good luck, come back and let us know how you get on

04/10/2013 at 15:54

A guy I know who's a friend of a friend (and who dips under 60 mins for 10 miles in the 55-59 cat) always said to me start at a steady tempo for the first few miles and then ramp it up bit by bit. Although I never stuck to his advice.

04/10/2013 at 15:58

Started the interval training last night Tony, 4 x 1k with 90 seconds recovery, 3:55, 4:06, 4:16 & 4:07.

04/10/2013 at 23:14

Nice work Runningeez. How often are you going to do interval training?

Running Late I have been reading on Fetcheveryone the sub 1.30 forum. The advice on the forum from sub 90 min HM runners is to start out at 6:45/6:48 pace to allow for Garmin misreading the distance and to have a buffer. So I'm going to look to hit 34m at 5 miles and 67:30/68mins at 10 miles. 

05/10/2013 at 21:30

*I meant Runningeez I have......

06/10/2013 at 11:09

1:29:17 unofficial time. Absolutely buzzing!

IronCat5    pirate
06/10/2013 at 11:52

Well done!

06/10/2013 at 16:00

Race Report

Best running feeling I've had. When I went under 20 mins for 5k for the first time I felt a sense of achievement but nothing compared to the feeling I had crossing the line today.

Up at 6am this morning to have water, coffee and a small bit of toast. Got to the starting area at about 7am and did a small warm up as I was going to use the first mile to get my heart rate up. Into the pen at 7.40am for a start time of 8am. I felt nervous and excited at the start but completely ready.

Splits 7:03 / 6:55 / 6:46 / 6:38 / 6:38 / 6:34/ 6:49 / 6:48 / 7:21 / 6:29 / 6:55 / 6:53 / 6:49 / 41secs

I really had to hold back in the first couple of miles to stop myself going out too fast. The 1st mile was uphill so I wanted to feel really comfortable at such an early stage. Pushed on at mile 3 and developed a stitch which lasted until mile 10. I have had a few stitches when I've raced before so it didn't bother me too much. Through 5 miles I was behind the 34 minute I had set myself but a couple of quicker splits at mile 4 and 5 gave me confidence that I could pick make up the time.

From 6m to 8m I really got in to a relaxed running pace and even had a chat with a fellow runner about their predicted time. Mile 9 split was slow because of a hard steep hill but I told myself to make the time up on the downhill stretch. 10m split (6:29) was epic because I knew it gave me a chance to break 90 mins going in to the last 5k.

It was hard to know my exact time at 10m because my Garmin wasn't the same as the mile markers. IIt was about 68 mins though. Now I needed a strong 5k finish. Having the ability to run 19:05 5k was something I drew when I was in pain. From mile 12 onwards I really started to hurt. My legs were tightening up and my breathing was getting really heavy. I thought I was near the finish line and then had to run down Bournemouth Pier and back again which mentally I found tough as I thought the pain was going to be over. The 1st lady sprinted past me at this point and that helped me to push on back up the pier.

I've worked out the last 5k was 21:18 but felt sub 17mins. I clenched my fists and shouted yes when I crossed the finish. My Garmin says 1:29:17 so my chip time will probably be a couple of seconds either way. Thanks to this forum for giving me such a clear picture of what I needed to do on the day.

I'm in the sub 90mins club and it feels good!

06/10/2013 at 16:08

Good report Tony nice run , welcome to the sub 90 club,time to set a new goal now for next time  

06/10/2013 at 18:13

Thank you Leslie.

06/10/2013 at 18:40

Congrats

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