Sub 20 minute 5k

Goal to drop 5k time from 22.52 to sub 20 in three months

21 to 40 of 49 messages
20/03/2013 at 10:12
Too short thanks for the feedback. I run the Parkrun when my wife isn't working because I'm looking after my kids.

Gl with your training and goal. Ran 6 miles at 8.31m/m this morning and felt very comfortable. I'm running 20m+ a week plus 5 a side football.

Gl Easter Saturday
20/03/2013 at 10:16

Tony - thanks! good luck to you too. Well done on the 6 miles this morning.

I also mix another sport in with running - it seems to work well. I play badminton fortnightly and we do hill walking and go to the gym. Footy is a great work out...I can imagine there's a lot of running about with 5 a side. 

24/03/2013 at 21:23
25 mile week and an hour of 5 a side plus 2 weight training sessions. Decent week! Can't wait to run in another Parkrun and see if I can beat the 20 minute barrier.
31/03/2013 at 17:32

Disappointing week in terms of mileage because of my kids being sick. Not enough spare time to get the miles in.

On a side note I measure my waist about once a day (OCD) and it has shrunk to 34" from 37". No real change for months and now I'm really seeing a difference. When I started running my belly was around 37" and now first thing in the morning I have measured at 34".

Probably because the visceral fat has reduced and I am now seeing my stomach get flatter. It has taken regular running since July of last year to start seeing a difference. I can understand why people give up losing weight because it can take a while to see the obvious effects of a healthy lifestyle.

Anyway, going to up the mileage again and I should be running a 5k parkrun April 6th. Sub 20 min 5k?

31/03/2013 at 23:10

Just bought Adidas Adizeron Adios 2 off of Amazon. Hope they make the difference

04/04/2013 at 20:57

Completed my first 200m interval training session today. Session done on a treadmill with 10 x 200m at 17-18kmh with jogging for 200m after each interval.

It was an intense session and once I'm used to it I'll run faster. Great way to get the legs moving and keep the workouts fresh.

Running Bournemouth Bay Run 10k this Sunday. Looking for a time of around 45 minutes.

06/04/2013 at 10:22

Didn't run the Poole Parkrun toaday as racing tomorrow. Didn't drink last night and obviously not tonight. Really looking forward to the race. 

Race plan is to start at 4.30m/km and then see how I feel after 5km. If I'm feeling good I'll look to run faster for the 2nd half of the race. A negative split would be ideal!

07/04/2013 at 12:24
Ran a PB in Bournemouth Bay Run 10k. Neat my previous PB by over 6 minutes. Waiting for official chip time. Great feeling. Race went completely to plan. Started at 4.30m/km and then in the 2nd half I felt really good.

Ran a negative split for the 2nd half. No exact figures but my preparation was spot on and it shows.
Brilliant feeling!
07/04/2013 at 14:57

Official chip timing 43.11 secs.

Every second counts!

73rd out of 1200 runners.

15th in M40 age group.

07/04/2013 at 18:36

Well done on the 10k Tony, all heading in the right direction!

07/04/2013 at 18:47
Thank you. Feels good!
08/04/2013 at 20:26

Running the Parkrun this Saturday. Going to smash my PB (fingers crossed).

10/04/2013 at 21:11

5 mile recovery run last night 8.39m/m

Felt good to get out running again.

Paractised running downhill instead of stumbling.

10/04/2013 at 22:21

Today I ran 3 miles. Decided, before I ran, that the middle mile would be at near race pace.


1mi 8:14
2mi 6:24
3mi 8:31

Had a steak dinner 45 minutes before the run and the weather is awful plus I'm still feeling the 10k race on Sunday in my legs. My pacing of the middle mile was spot on.

10/04/2013 at 22:49

Nice one Tony, you've inspired me to have a go at it as well - I've been hovering around the 25:30 mark for a year, then hit 24:08 6 months ago and then had 3 months off.  Now training for various HMs and the Berlin Marathon so having a go at a 5K race in a couple of weeks..  Had a nice interval session today that turned into a PB for 5K 22:48 with an 8:50 first half mile and 2 walk breaks so maybe, just maybe, a sub 20 is on the cards sometime this year.


10/04/2013 at 23:14
Good luck Daeve! I bloody love the pain. Once I hit this goal I'm just going to make another goal and hit that to.
10/04/2013 at 23:15
11/04/2013 at 22:59

4 mile run this morning at a steady pace. No more runs until Saturday morning.


Really in good shape for a sub 20 minute 5k. CONFIDENCE!

13/04/2013 at 13:36

Ran in the Poole Parkrun 5k today and ran 19.31  

Bit windy today so not ideal conditions. However, I felt awesome going into the race and I had a race strategy. I wanted to start really fast so nobody held up my pace and then hang on and fight. I expected the run to really hurt so I knew to keep going when the pain kicked in.

There are consistent 15 minute (marigold) and 16 minute runners at the run so a fast start is standard. The race is two loops and a finish around a circular playing field. The 2nd half of the race was really hard and it felt slower than the 1st half but the 2nd half required so much effort. The very last part of the race seemed to go on forever.

When I finished I knew the time was quick because I finished 32nd which was 40 places better than my previous PB of 21.10. I asked a couple of guys close to me, at the finish, their time as I was anxious to see if I had done it.

Great feeling and now I'm going to go for sub 19 minute 5k.

13/04/2013 at 14:33

Brilliant, well done. Must admit I didn't think you would be that fast based on your recent 10k time, but I kept quiet so as to not put you off! Looks like you had some guys around you to pull you along which helps. Sometimes the parkruns can get a bit too spread out and leave you on your own, although the Poole field is quite large.

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