How fast can you run a 5k?

[CosbehFox]

One detail I forgot to add about Poland was running in 1 degree and being the only male tourist there, I must have been the only person wearing shorts. 

Edited 12 November 2024 by CosbehFox

[Ric Flair]

On 06/11/2024 at 11:14, CosbehFox said:

What's the worst hills folk run up? 

 

Back when in my Birmingham based days, I did a lot of hill running by default due to being next to Cofton Park. One side of that I had a right harsh winding increase and then another 'wall' back into Longbridge. 

 

Now being local - Enderby/Croft/Huncote have a couple which are energy zappers. The hill either side of Countesthorpe/Sth Wigston can take it out of you. The Seine Lane little rise coming off the Whistle Way is a pain in the arse. Never felt Croft is too much of a problem. 

 

The worst hill I ever run up was Ashon Court Park Run in Bristol I think I mentioned on here after spending Good Friday drinking alcoholic apple juice. 2.5k up, 2.5k down.

 

When I was a lot younger it was Groby Rd/Anstey Lane - and the hill coming past County Hall is horrible too. 

Try Woolacombe Dunes park run pal. Absolutely vile dunes/hills of ankle deep sand.

[Ric Flair]

Shit myself/nearly shit myself twice in recent weeks on early morning runs and it's starting to get to me hahaha. It's not even that my colitis is bad at the minute and I'll be devastated if and when that does flare up again as running will be pretty much off the agenda but it's absolutely buried me.

 

I love running 1st thing and whilst many tut at going decent distances off no fuel or water it suits me better. But I've had one between me cheeks from about 8km in this morning and I made the error of going a route I've not done before as I've got bored of the same runs near me. Managed to get through Sharnford and back in to Aston Flamville and Hinckley before I filled me kegs. 

 

15km in the bank and no pictures on the scorecard eh.

[filbertway]

On 07/11/2024 at 22:52, Sly said:

I echo this @Scotch

 

I’m in my 40s and when I started running during Covid I was 18 stone. 
 

A decent pair of shoes, some good headphones and Spotify were the only three things I needed. That and a will to get out of the door. As that’s the hardest part. 
 

I managed to drop to 14 stone from just doing couch to 5k. I’m not quick, more so due to the fact everything I’ve broken playing sport hurts when I run. 

 

I found myself doing what I perceived to be major milestones when I restarted.

 

First 5 minute run, 10 minutes, 20

minutes etc. the first 5k was brilliant. I then got into chasing the time down once I’d finished. My first 5k was 40 minutes from memory!
 

For me, it was always about getting the steps in, to burn the calories, to drop the weight. 
 

…… I also cut out chocolate and a few other things (which helped) 
 

Good effort that is, nice one. I do enjoy reading inspiring stories like this

 

Not far off the Super Hans diet of running and smack

 

[waddadamadda]

9 hours ago, Ric Flair said:

Shit myself/nearly shit myself twice in recent weeks on early morning runs and it's starting to get to me hahaha. It's not even that my colitis is bad at the minute and I'll be devastated if and when that does flare up again as running will be pretty much off the agenda but it's absolutely buried me.

 

I love running 1st thing and whilst many tut at going decent distances off no fuel or water it suits me better. But I've had one between me cheeks from about 8km in this morning and I made the error of going a route I've not done before as I've got bored of the same runs near me. Managed to get through Sharnford and back in to Aston Flamville and Hinckley before I filled me kegs. 

 

15km in the bank and no pictures on the scorecard eh.

Must be something in the Hinckley air! People wonder why a) I go out early and b) run solo around Wykin/Stoke Golding! Many a field has been visited.

 

Following a bout of Covid, training plan has started ready for my half in April, May marathon and summer ultras 

[JonnyBoy]

good run the other day managed 7.8km in 39.41 with elevation gain of 60m. On track to do 10km run at Silverstone under 50 mins which i would be over the moon with. Realistically be happy with 50-55 minutes. 

 

Any tips for when to last run before next Sunday, thinking a slow-ish 5k maybe 6/7 days before? 

[Miquel The Work Geordie]

7 hours ago, JonnyBoy said:

good run the other day managed 7.8km in 39.41 with elevation gain of 60m. On track to do 10km run at Silverstone under 50 mins which i would be over the moon with. Realistically be happy with 50-55 minutes. 

 

Any tips for when to last run before next Sunday, thinking a slow-ish 5k maybe 6/7 days before? 

 

If you're doing 10km I wouldn't leave that many days between that and your last run before it mate but everyone is different! 

[SecretPro]

11 hours ago, JonnyBoy said:

good run the other day managed 7.8km in 39.41 with elevation gain of 60m. On track to do 10km run at Silverstone under 50 mins which i would be over the moon with. Realistically be happy with 50-55 minutes. 

 

Any tips for when to last run before next Sunday, thinking a slow-ish 5k maybe 6/7 days before? 

I wouldn't taper too much for a strong 10k. I'd keep running as normal up to maybe 4/3 days before, get some good rest in those legs and concentrate on eating and hydrating. Morning before I'd probably have a bit of a shake out, run am easy pace 3-5k to wake the legs back up. As above though, everyone is different and reacts differently to rest etc.

[JonnyBoy]

34 minutes ago, SecretPro said:

I wouldn't taper too much for a strong 10k. I'd keep running as normal up to maybe 4/3 days before, get some good rest in those legs and concentrate on eating and hydrating. Morning before I'd probably have a bit of a shake out, run am easy pace 3-5k to wake the legs back up. As above though, everyone is different and reacts differently to rest etc.

Ok cheers, never done it before so need all he tips i can get! 

[Ric Flair]

1st run in a few weeks where I've not risked a code brown by carrying on. A decent 9-10km distance run that doesn't feel like one in terms of the normal mundaneness of running is a fartlek (excuse the pun).

 

Just did the following and whilst the 400m runs got pretty horrible towards the end, time wise it flew by.

 

2km warm up

X 8 400 metre runs at 4-4.30 min per km pace 

X 8 90 second recoveries in between

2km cool down

 

48 mins on the nose

[James_lcfc]

I have started doing intervals and threshold work recently after a few years of just running easy/steady.

 

Forgot how much it hurts!

[Chelmofox]

2 hours ago, Ric Flair said:

1st run in a few weeks where I've not risked a code brown by carrying on. A decent 9-10km distance run that doesn't feel like one in terms of the normal mundaneness of running is a fartlek (excuse the pun).

 

Just did the following and whilst the 400m runs got pretty horrible towards the end, time wise it flew by.

 

2km warm up

X 8 400 metre runs at 4-4.30 min per km pace 

X 8 90 second recoveries in between

2km cool down

 

48 mins on the nose

Wow! You are a machine  

[CosbehFox]

3 hours ago, Ric Flair said:

1st run in a few weeks where I've not risked a code brown by carrying on. A decent 9-10km distance run that doesn't feel like one in terms of the normal mundaneness of running is a fartlek (excuse the pun).

 

Just did the following and whilst the 400m runs got pretty horrible towards the end, time wise it flew by.

 

2km warm up

X 8 400 metre runs at 4-4.30 min per km pace 

X 8 90 second recoveries in between

2km cool down

 

48 mins on the nose

 

1 hour ago, James_lcfc said:

I have started doing intervals and threshold work recently after a few years of just running easy/steady.

 

Forgot how much it hurts!

Did 

 

10mins warm up yesterday

Then 2 minutes pelting 8 times followed by a minute rest. 

Jog it back in. 

 

Literally come back in the office and I want to eat every available food known to man and woman. 

[Ric Flair]

9 minutes ago, CosbehFox said:

 

Did 

 

10mins warm up yesterday

Then 2 minutes pelting 8 times followed by a minute rest. 

Jog it back in. 

 

Literally come back in the office and I want to eat every available food known to man and woman. 

That's horrid, I was set a few of those type runs a while back and it was hell. I've landed on a more suitable one for me which was described above as the full throttle running for 400 metres is about 1 min 35-40 per lap so a fair bit easier going!!

[James_lcfc]

'Mona Fartlek' is good one to try for anyone who has been running for a bit, but new to intervals. 20 minutes overall including the recoveries so it's pretty low volume.

2 x 90s

4 x 60s

4 x 30s

4 x 15s

 

Recovery is always the same as the rep, so 90s for the 90s etc etc. You are supposed to run the recoveries as fast as you can possibly recover at, so it's more of a float. Record the distance you cover over the 20 minute minute period so you have a benchmark to aim for next time.

 

I'm sure Steve Monegehtti who it's named after wasn't far of hitting 4.5 miles, so there's your target! 

[Lako42]

1st road run.   28.08

 

I'm a bit shit

 

Although I've not slept properly for about 4 months with a newborn so I'll take it. 

[Unabomber]

4 minutes ago, Lako42 said:

1st road run.   28.08

 

I'm a bit shit

 

Although I've not slept properly for about 4 months with a newborn so I'll take it. 

That’s not bad at all 

[Lako42]

1 hour ago, Unabomber said:

That’s not bad at all 

See people posting low 20s and blows my mind 

[Unabomber]

1 hour ago, Lako42 said:

See people posting low 20s and blows my mind 

Yeah same my best is just less than 25. Can’t imagine running less than that. I prefer longer slower runs though 

[Miquel The Work Geordie]

Why don't you all just do a normal 10km you bloody weirdos 

[Miquel The Work Geordie]

1 hour ago, Unabomber said:

Yeah same my best is just less than 25. Can’t imagine running less than that. I prefer longer slower runs though 

 

I managed a ~19 minute 5km this time last year in Leeds, can't get close to it since I started running longer distances 

[LcFc_Smiv]

4 minutes ago, Miquel The Work Geordie said:

Why don't you all just do a normal 10km you bloody weirdos 

 

3 minutes ago, Miquel The Work Geordie said:

 

I managed a ~19 minute 5km this time last year in Leeds, can't get close to it since I started running longer distances 

This is exactly why we're not running 10km's 

[stretch1965]

Trying something different today, 5 mile bike to do market Bosworth parkrun. Then stop off for a sausage sarnie at Liberteas in Newbold Verdon on way back. Looks bloody cold out though!

[09bballer]

2 minutes ago, stretch1965 said:

Trying something different today, 5 mile bike to do market Bosworth parkrun. Then stop off for a sausage sarnie at Liberteas in Newbold Verdon on way back. Looks bloody cold out though!

Great plan, go for it. I'm off to try Worcester Pitchcroft today as staying nearby. It's supposed to be fast, round the racecourse 

[Lako42]

39 minutes ago, stretch1965 said:

Trying something different today, 5 mile bike to do market Bosworth parkrun. Then stop off for a sausage sarnie at Liberteas in Newbold Verdon on way back. Looks bloody cold out though!

Good stuff. Great way to start a day. 

 

I'm about to change a poonami baby and cry myself to sleep whilst she screams at me