The Running Thread Vol 2
Discussion
smn159 said:
dirtbiker said:
Any tips for attempting a fast 5km? I'm planning to do a 1km warm-up and run along a flat railway line section.
Target pace is 4:20/km which should put me at 21:40 - I'd love to go sub-20 but think I need to put more mileage in first.
Best ever 5km was 21:21 in 2021 - would be great to sneak under that! 4:12/km pace should be achievable based on recent intervals.
Negative splits the best tactic? A couple of 4:20s then drop and go all out for the last 1km?
Find a flat parkrun and do it there rather than on your own. Always more motivation to start passing people in the final km. I find that even splits for 4k then eyes out on stalks for the last one works best for meTarget pace is 4:20/km which should put me at 21:40 - I'd love to go sub-20 but think I need to put more mileage in first.
Best ever 5km was 21:21 in 2021 - would be great to sneak under that! 4:12/km pace should be achievable based on recent intervals.
Negative splits the best tactic? A couple of 4:20s then drop and go all out for the last 1km?
- find someone much faster who is willing to pace you as they will be able to hold the right pace and you can tuck in behind them without having to think too much
- Do it in a race rather than a parkrun. That way you iwll know that everyone is going to run even pace as they are actually racing
- Set the pace on your garmin watch in garmin connect and run it using the pace timer which beeps at you if you are too fast/slow
dirtbiker said:
Thanks everyone, gave it a shot this morning and managed 20:49 which I’m very happy with. Was solo which isn’t ideal but held good splits and managed sub 4:00/km for the last one.
Now on to another plan I think to get that down under 20 minutes!
Great work - sounds like sub 20 is definitely in there!Now on to another plan I think to get that down under 20 minutes!
Very unusual week for me. Away with my Dad and no kids in tow, so have run every day for five days. Never, ever managed that before. Helped by doing literally nothing else but eat, sleep, foam roll and read on a sun lounger.
Hoping to get a really good block of low intensity endurance in. Still terrified about UTS100k.
Hoping to get a really good block of low intensity endurance in. Still terrified about UTS100k.
cslwannabe said:
Jo Pavey hill session for me this morning. Nearly binned it off for a steady 10km with dog #2 as it was very grey and windy but glad I did it as enjoyed it and felt a good workout. Not ideal doing a session day before parkrun however…
Be fine parkruns a fun run so ideal really. Recovery run do you good.Ross, fair play!
Rosscow said:
So managed the following this morning (after 9 holes of golf!)
8:10
8:15
7:09
7:09
7:04
7:01
7:58
7:59
7:09
7:05
7:06
7:00
7:47
7:23
Really struggled to slow down for the supposedly easier miles
Did the half marathon distance in 1:37, total run 1:44.
Been a long week, feel knackered now!
Got to be happy with that- are you?! 8:10
8:15
7:09
7:09
7:04
7:01
7:58
7:59
7:09
7:05
7:06
7:00
7:47
7:23
Really struggled to slow down for the supposedly easier miles
Did the half marathon distance in 1:37, total run 1:44.
Been a long week, feel knackered now!
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