Goal to drop 5k time from 22.52 to sub 20 in three months
Coming in to this thread late, sorry! It caught my eye as I'm also trying to break the 20 minute barrier for a 5k.
Tony - firstly well done on your progress! to make that improvement when you've only been running a few months is excellent. What is your current average weekly mileage? ...Find I need to run 30+ weekly to see any benefit.
I've been running for 20 years and my journey has seen me improve my 5k from 29 minutes as a teenager to 20:30 last year - also in a parkrun.
Am following this thread & your journey with interest & it's good to hear all the good advice and suggestions too.
i'm definitely going to make use of local parkruns (2 have just been set up in my region) to try and get that elusive pb. Ran a 5k last weekend in 21:58, which was a bit disappointing, but it was on the back of a very hectic week.
Am doing my next parkrun Easter Saturday.
tony - when is your next 5k planned for?
All the best in your quest for sub 20!
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.
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?
Just bought Adidas Adizeron Adios 2 off of Amazon. Hope they make the difference
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.
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!
Official chip timing 43.11 secs.
Every second counts!
73rd out of 1200 runners.
15th in M40 age group.
Well done on the 10k Tony, all heading in the right direction!
Running the Parkrun this Saturday. Going to smash my PB (fingers crossed).
5 mile recovery run last night 8.39m/m
Felt good to get out running again.
Paractised running downhill instead of stumbling.
Today I ran 3 miles. Decided, before I ran, that the middle mile would be at near race pace.
1mi 8:142mi 6:243mi 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.
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.
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!
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.
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