Sub 25 - and beyond!

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23/01/2012 at 10:05

Hi Pammie, checked my milage, for 2010 866 miles and for 2011 1,086 miles, so about 20 miles a week. Thought it was going to be less than that. Next year is a big year for me, half century and the targets are: under 20 mins for 5km and 90 mins for a half.

Ewan, well done on getting nearer to 20 min 5k. Not sure if I will be attempting 5ks this year.

23/01/2012 at 11:05

Went on to Run Britain website and added my details to the National Handicap Ladder. In order to raise my handicap by 0.1 I need to go under 24:30 for my next 5k... should be do-able I think based on the fact that I'm aiming for 20:59!

Haven't done a ParkRun for a couple of weeks due to really busy weekends. Not sure if I wil be going the next couple of weeks either.

25/01/2012 at 12:08

Hi Ewan!
your typical week looks absolutely ideal for 5k training, sub-20 this year I reckon (no pressure!)

yesterday I did my first few tentative km reps for a few months
managed to average around 4:38 pace, which is fairly pants as I was getting down to about 4:10ish at my best at the end of last summer
hopefully I will speed back up fairly quickly though...

10/02/2012 at 13:58

"so called" speed sesh this lunchtime
horrifyingly slow
couldn't actually turn my legs over fast enough to get out of breath!
think any fast-twitch muscles I used to have have gone into hiding!
will be a few months before I get anywhere near 5k PB readiness...

...meanwhile, I've got Wrexham Village Bakery Half M@r@ next weekend
haven't trained properly for that either, but will be interesting to see how close to PB I can get...

10/02/2012 at 14:31

Afternoon

Hi Daz  know the feling give it time but not as long as you think

Best of luck next weekend

Did my 5k last month (27th) watchless/Garminless/didn't even look at the sun lol

Anyhow finished in 27:35 me bad but know i'll get back there still in base mode but added some M-pace work Schhhh but i'm not training for one its 10ks or 5ks at the mo. But apparently this is a good session Daniels suggests building up to an hours worth every other week the other week will be threshold/reps

21/02/2012 at 17:22

dropped my Half M@r@ PB by a staggering 75 seconds to 1:52:10

I was still on for sub-1:50 at 10M, but pace dropped away somewhat in 11th & 12th Miles

knee seems to be a lot better, so hopefully can now start to mingle some regular shorter/faster stuff into my training
(although atm that is mostly focused on the 40 Mile Four Inns Walk event at the end of March )

Edited: 21/02/2012 at 17:23
22/02/2012 at 08:12

Well done Daz.

If you managed to do the shorter route (pranksters) you would have knocked off a few more minutes.

My race is in a few weeks time and training has been dismall. Had a week out because of work.

26/02/2012 at 22:51

hi ,

 new on here  . 

started doing Parkrun in Bexley and so far PB is 21.43  . 

 aiming for sub 20 for the summer  . I am more a cyclist , but I run to work 2 or 3 times a week , 5km every time  . it is at 7 am , so no motivation to do intervals  at that time  .  

28/02/2012 at 17:04

Welcome cchris2lou!

that's an excellent time considering no intervals

can't you speed up a bit between odd lamp-posts?

a slightly longer run at the weekend would help too...

28/02/2012 at 21:11

Thanks  , I have a garmin 305 so will be looking to do some intervals at some stage  .

 often run a 10km at the week end   . biggest issue is my weight but slowing getting there . 

28/02/2012 at 22:30

Welcome Chris - i would love your time

Yes good to run further than 5k all the time just musn't make all the runs  the same Fartlek is good as Daz describes and isd brilliant as an introduction to the faster stuff. Keep at it as the weight shifts it will get you moving quicker

Coo-eee Daz *waves*

29/02/2012 at 15:48

*waves back to Pammie** Afternoon lass

this lunchtime did 6x1k with 2min walk recoveries
averaged about 4:30
6 months ago I was down to about 4:10, so need to keep banging in these interval sessions

03/03/2012 at 19:26

21.57 this morning  , gutted I could not beat my pb .

 really need to starts running intervals in the week . 

03/03/2012 at 20:14

Chris keep training smart and consistently and you'll get there

Today i measure a near enough 5km locally and just ran at a good clip. In 29 minutes as this was a solo run happy with that

nice one Daz

08/03/2012 at 17:00

got a big target event on Saturday (Grindleford Gallop)
so this lunchtime did only 2x2k
averaged 4:34/km
prior to my 5k PB back in Jul'11 I did a 3x2k sesh averaging 4:24, then PB'd at 4:22 pace
so bit more work to do, but getting there I think...

09/03/2012 at 07:08

felt tired this week , so only 2 * 5km to work .

had  good mtb ride last night , so hoping for a good time sturday . 

09/03/2012 at 13:10

Hey folks,

A fortnight ago, with my PB at 24:44 I decided on an ambitious plan to run sub 23:00 tomorrow, my training has been:

Week1

Tue - 6 x 400m intervals (crashed and burned after 3, was running at 3:36min/km; too fast!)

Thu - 1200m 800m 400m 800m 1200m Pyramid (1200s@4:52, 800s@4:20, 400@4:00)

Sat - 5k Tempo run @Parkrun ave 4:54min/km which actually gave me a new PB of 24:32

Week2 

Mon - 6 x 400m intervals @3:48min/km

Wed - 23min Tempo run @4:51min/km

I'm going to have a swim tonight then go for it tomorrow, should be interesting to see how I do and if I crash and burn.  I haven't found time for long runs

09/03/2012 at 16:49
Daz my big race is this Sunday. Last year it was a two circuit flattish course. Now it is a one lap course with two hills. Should still beat your time.
10/03/2012 at 20:19

new pb today , 21.20 .

 was fine till 4km where i collapsed big time before recovering for the last one  . 

10/03/2012 at 20:36
Well done Chris that is quite a chunk you took off
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