Sub 25 - and beyond!

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10/02/2014 at 04:10

Get your weight down to a low weight and train harder and you can achieve your fitness goals.

I went from 23 minutes to 18 minutes within 2 years and dropped 20 pounds. Hard work and believe in your self. Switch off negativity and ignore doubters. No more excuses!

For sub 25 minute 5k goal time do more intervals and paced runs that are at or under the targeted 5 minute km pace needed for 25 minute 5k. Lose the weight and increase you weekly training up to 30 miles spread over the week.

Edited: 10/02/2014 at 12:47
10/02/2014 at 18:10

My 5k pb is 24:03, achieved this on Saturday at my local Parkrun.  Really want to get under 24 mins.  Did my first Parkrun in October 2012 and got 26:48 so have got my time down quite a bit.

I've recently upped my weekly running to four runs per week.  Have been doing speed sessions for about 10 months.

My main problem is that I don't believe in myself that I can achieve what I want to.  I need to develop confidence!

18/02/2014 at 08:42

Cheers Geoff!

My first run of 1.5 miles still involved some discomfort in my feet so now more strength work needing as well as massage. But good to see some things never change like me going off nice and fast then realising it was a mistake!! Nice to know I've still got a bit of speed in my legs. 

18/02/2014 at 10:22

sorry to hear of your troubles, but good that you are starting back in on the running lark - please do keep us informed of your progress...

I don't do so much flat-speed-wise anymore - difficult to combine with my long off-road shenanigans - although I did slightly improve my 10k PB last November at Wesham

I've given up on parkruns, cos I just can't get going properly at that time of the morning

I do still do some occasional kilometre-rep sessions, so all is not completely lost

but any attempt at a 5k PB will have to be either a solo time-trial or I'll have to wait for one of the summer evening races that suit me so much better...

18/02/2014 at 12:34

Glad to hear you've not changed Daz 

I did the Wesham 10K back in 2011 and its a nice race but not entirely flat so well done on the PB there!!

Im the same for Parkruns to be honest, liked doing them but could never run race pace that earlier in the morning. All my PBs except the half marathon (for obvious reasons) were set in evening races.

18/02/2014 at 13:03

(poking my nose in...)

Hi all, sub 25 for 5k is one of my goals (has been for the last two years). PB of 25.33 and currently I'm doing about 27-28 minutes for parkrun when I do it as a tempo run. I guess parkrun's not too early for me!

Kinda hoping that my 5k times will fall alongside raising mileage/speedwork in my current training for half marathon (trying to break 2 hours, hit a 2.01 at Brighton half last weekend) and dropping a few pounds along the way. If that doesn't work, I'll change tack after the half. I'm hopeful though, that approach got me down to my current PB. So close to sub 25 minutes!

06/04/2014 at 21:14

Slowly building back up, up to 20mins slow running with no pain but friends are pushing me to run the Salford 10K with them on Good Friday!

09/04/2014 at 11:37

Ran 5K last night in 24.45 just out on the roads, considering this is the first time I've run at any sort of pace in 2 years I'm pleased. Most importantly no pain in the feet either so thumbs up so far!!!!

09/04/2014 at 12:20

Akie Wahey! you're a bona fide sub-25-er again

Good to hear that you seem to be on the mend

I might do Mobberley Round The Runway on 24th April - might you be there? (marshaling if not running?)

I've got loads of big off-road stuff planned (main one is this : ), but am keeping some sneaky speed-work going in parallel so might attempt a 5k later in the year (Sale Sizzler maybe)

09/04/2014 at 22:20

I wont be at that race I'm afraid, bit soon for me to race and I'm no longer a member at Wilmslow RC (too far for someone who is now carless) so not involved with marshalling etc.

I'm looking at the Dunham Massey 5K as a tester in mid June but any proper racing will be late in the year. Might do some longer hilly stuff as part of training but nothing too vertical. 

12/04/2014 at 11:59

Building up quite nicely now, a good 5.5 mile run on Thursday night at a reasonable pace and going to try two runs in the next two days. Something short today around 4 miles then tomorrow going bold with 8 miles.

Great to be back though!!

14/04/2014 at 21:16

7.3 miles in under an hour so feeling confident of running a reasonable time on Friday at the Salford 10K. Experimenting with rock tape for limiting the tightness in my feet!!

19/04/2014 at 10:48

Ran the Salford 10K yesterday in glorious weather on a flat course. It was probably too soon as I've only had half a dozen proper runs since my return but ran it with friends and it went very well.

Was aiming to go under 50mins and was 24.45 through the first 5K but felt comfortable so pushed on to finish in 47.39. Good day all round 

20/04/2014 at 16:15

Yesterday I ran my first ever Park Run,  stopped mid race to tie loose shoe lace and finished in 18 mins 43 secs in a gentle relaxed pace. I believe through hard work and my shoe laces not coming untied I could well and truly break 18 minutes in a future Park Run. I am only doing 25 to 30 miles per week of running over 3 or 4 days per week.

I hope to get towards 50 miles per week as I train towards HM and Marathon races later on in the year.

Edited: 20/04/2014 at 16:22
20/04/2014 at 22:05

RoadWarrior - using the techniques of shoe lace tieing employed by elite runners, and using  a more aggressive pace in a 5k race will see you break 18mins . You should loose weight and train harder as well. Sub 18 minutes is just a matter of time if you put the hard work in.

21/04/2014 at 21:39

Had a short run yesterday as I didnt want to overdue it after the 10K Friday so back to normal running again tomorrow. Looking at doing a favoured 7.3 mile out and back route from the city centre to Salford Quays at tempo as I build now for the Bowdon 5K in about 6 weeks.

22/04/2014 at 16:56

Akie - Good News that you seem to be getting back to "normal" running

I keep putting off actually committing to a 5k race cos I never seem to be able to do enough proper short/flat/fast training - but I have gone mad and entered Christleton on Fri. 23rd May!


22/04/2014 at 17:38

Hello Daz you should


I'm back to my  monthly 5kms though last month I didn't  weren't well this month can't, work stuff So May 23rd is my next. Though my crap running last  year means  my times  have  gone backwards i'm  back down to 30 minute. Working to get  back to 25

23/04/2014 at 12:54
DazTheSlug wrote (see)

Akie - Good News that you seem to be getting back to "normal" running

I keep putting off actually committing to a 5k race cos I never seem to be able to do enough proper short/flat/fast training - but I have gone mad and entered Christleton on Fri. 23rd May!


It's all been jinxed as its comeback the past couple of days but I'm blaming my physio for telling me to wear orthotics, been fine without them!!

Christleton is a good flat course so you should run well there 

25/04/2014 at 16:44

didn't do Mobberley last night due to clash with family commitment (that I'd forgotten about!  )

did a 4M solo time-trial instead, and set a new PB of 29:48, going sub-30 for the first time ever, so q. pleased

my 5M/10k PB's are now looking very soft indeed...

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