How fast can you run a 5k?

[Unabomber]

2 minutes ago, SecretPro said:

That's all the convincing I need. Goodbye money...

Haha well hopefully they work as well for you! They were hard to buy though as could only find 1 colour in my size anywhere

[SecretPro]

30 minutes ago, Unabomber said:

Haha well hopefully they work as well for you! They were hard to buy though as could only find 1 colour in my size anywhere

Yeah there's always a massive run on Novablasts when they release a new one. A well loved shoe that can't keep up with demand! 

[peterborofox]

Taken a week off running because of shin splints. Will go for a light pace tomorrow see how I feel. Forked out on some pricey running shoes too so hopefully they help the legs as well. 

 

Concerned I'll lose fitness if sit about any longer 😂

[waddadamadda]

11 hours ago, SecretPro said:

Currently suffering with said virus and I have the Run For All Leicester 10k next Sunday. May as well just fookin walk it now.

I’ve got a 10K in London on Sunday and it’s going to be an absolute disaster 

[waddadamadda]

7 minutes ago, peterborofox said:

Taken a week off running because of shin splints. Will go for a light pace tomorrow see how I feel. Forked out on some pricey running shoes too so hopefully they help the legs as well. 

 

Concerned I'll lose fitness if sit about any longer 😂

What shoes have you gone for? 

[peterborofox]

1 hour ago, waddadamadda said:

What shoes have you gone for? 

Brooks Glycerin 22 not cheap but thought I'd best fork out as it will probably be worth it.

[CosbehFox]

3 hours ago, waddadamadda said:

I’ve got a 10K in London on Sunday and it’s going to be an absolute disaster 

Where at out of interest? I’m in London Sunday and often run Wimbledon Common when I do out there. Always a 10k it feels like 

[HowardsBulletHeader]

All the talk in here about proper running shoes makes me think I probably shouldn't have ran in my astros that I play footy in each week! 

 

Any recommendations for a newbie runner?

[Bellend Sebastian]

39 minutes ago, HowardsBulletHeader said:

All the talk in here about proper running shoes makes me think I probably shouldn't have ran in my astros that I play footy in each week! 

 

Any recommendations for a newbie runner?

Only to go to a proper running shop to get your gait analysis done and have them recommend something that suits you - you might need a support shoe if you, like me, over-pronate, for example. 

 

Won't necessarily be cheap, but buy the right thing and maybe save some money online when you get your next pair

[ren]

1 hour ago, HowardsBulletHeader said:

All the talk in here about proper running shoes makes me think I probably shouldn't have ran in my astros that I play footy in each week! 

 

Any recommendations for a newbie runner?

As someone else suggested getting gait analysis can be good for a newbie to find the right pair, that said I run most days and have never had it done haha..

 

I use Asics novablast 4’s for my daily running trainer and they are great, highly recommend. Mine have a few hundred km’s on now and the condition is still like new.

Asics have recently released the novablast 5’s meaning you might be able to grab a pair of the 4’s in the sale somewhere. 

[waddadamadda]

3 hours ago, CosbehFox said:

Where at out of interest? I’m in London Sunday and often run Wimbledon Common when I do out there. Always a 10k it feels like 

Right in the heart of the city - it’s the London Winter 10K

[Ric Flair]

Seems I've joined a few on the scrapheap illness wise. In Bath for half term all week and supposed to be doing the two tunnels half marathon on Sunday but I feel abysmal. This is now the 3rd bout of fever/flu since Christmas. Bizarre.

 

Hopefully it goes as quick as it comes and I can still do it, will piss me off if I don't so I might just force through it anyway.

[CosbehFox]

1 hour ago, Ric Flair said:

Seems I've joined a few on the scrapheap illness wise. In Bath for half term all week and supposed to be doing the two tunnels half marathon on Sunday but I feel abysmal. This is now the 3rd bout of fever/flu since Christmas. Bizarre.

 

Hopefully it goes as quick as it comes and I can still do it, will piss me off if I don't so I might just force through it anyway.

It’s incredibly common with runners at this time of year cos the training programmes have worked you so hard. 
 

I did Cambridge Half a couple of years in similar nick. There is a tendency to go off a little quick because you just throw it out there (which I did and it is still my quickest 10 miles). So try to keep something in the tank 

[waddadamadda]

1 hour ago, Ric Flair said:

Seems I've joined a few on the scrapheap illness wise. In Bath for half term all week and supposed to be doing the two tunnels half marathon on Sunday but I feel abysmal. This is now the 3rd bout of fever/flu since Christmas. Bizarre.

 

Hopefully it goes as quick as it comes and I can still do it, will piss me off if I don't so I might just force through it anyway.

I’m nearly 3 weeks in and still struggling. I’ve ended up on antibiotics as I can’t shift it plus had a sinus infection. I missed my favourite race on Sunday and now feel a bit like what’s the point 

[Ric Flair]

13 minutes ago, CosbehFox said:

It’s incredibly common with runners at this time of year cos the training programmes have worked you so hard. 
 

I did Cambridge Half a couple of years in similar nick. There is a tendency to go off a little quick because you just throw it out there (which I did and it is still my quickest 10 miles). So try to keep something in the tank 

Yeah that's my thinking. If I'm still rough then I'm going to not chase a time at all and just get round and take satisfaction of that, but hopefully things improve 🤪

[peterborofox]

Gave my ongoing shin splints a week rest and did 10k today. Pleased because I didn't really set off to do anything more than a decent pace without pushing. Ended up feeling better than I thought with only slight aches in the shins, nothing major. Got a PB of 48 mins which is a minute better than previous record. So I'm happy with that all in all. 

 

New shoes probably made a difference too, hopefully £150 worth it long term 😂

 

 

Also how good is the weather all of a sudden? 13c outside and absolutely perfect to run in. No more long tops or leggings needed either

[LcFc_Smiv]

On 21/02/2025 at 11:44, peterborofox said:

Gave my ongoing shin splints a week rest and did 10k today. Pleased because I didn't really set off to do anything more than a decent pace without pushing. Ended up feeling better than I thought with only slight aches in the shins, nothing major. Got a PB of 48 mins which is a minute better than previous record. So I'm happy with that all in all. 

 

New shoes probably made a difference too, hopefully £150 worth it long term 😂

 

 

Also how good is the weather all of a sudden? 13c outside and absolutely perfect to run in. No more long tops or leggings needed either

Don't underestimate the effect a decent pair of shoes have on things like shin splints. I was always a believer that I could in run in whatever and get away with it but that bit me hard last year and had to take a month off with shin splints.

 

I've gone out and spent a bit on some decent road and trail shoes and the difference has been amazing with managing increased mileage. 

Edited 25 February by LcFc_Smiv

[LcFc_Smiv]

So last night it finally happened, a few of the older boys in the run club decided that they were leaving the fast group to move to create a moderate paced group.

 

Cue me, halfway through a hilly 12k realising just how fast some of the other lads are. My average pace went from 5:45/km to 5:15/km, which is manageable but my word am I going to have to work harder from now on 

[Lako42]

Running too soon after illness had me even more ill the next day. 

 

Felt mostly better but **** me it felt hard and then the next day my chest was horrible and was ill for a few days. 

 

Scared of running again now 

[peterborofox]

Anyone got any tips on how to achieve a sub 20 mins 5k?

 

I honestly struggle to see how it's possible! My 5k pb is about 21:50 about a month ago. I've not actively tried to beat that due to mainly doing longer distances and probably also thinking it's unachievable atm. 

 

Just come back from a light paced 7km. Tried to push at the end to around a 4kmph speed. It's so hard. I can't see how I could maintain that for 5km really. I know I'd have to sit around 4:20 for most part then really push towards the end. Honestly anyone sub 20 mins have my utmost respect!

[CosbehFox]

6 minutes ago, peterborofox said:

Anyone got any tips on how to achieve a sub 20 mins 5k?

 

I honestly struggle to see how it's possible! My 5k pb is about 21:50 about a month ago. I've not actively tried to beat that due to mainly doing longer distances and probably also thinking it's unachievable atm. 

 

Just come back from a light paced 7km. Tried to push at the end to around a 4kmph speed. It's so hard. I can't see how I could maintain that for 5km really. I know I'd have to sit around 4:20 for most part then really push towards the end. Honestly anyone sub 20 mins have my utmost respect!

Sorry if saying stuff you’ve already done. 

 

Do you train intervals ? 
 

Do you do slow long runs? 
 

Strength training handy too. 
 

Also I’d say you’ll get a better 5k because of the weather in the summer too. Less wind, body gets warm quicker 

[peterborofox]

22 minutes ago, CosbehFox said:

Sorry if saying stuff you’ve already done. 

 

Do you train intervals ? 
 

Do you do slow long runs? 
 

Strength training handy too. 
 

Also I’d say you’ll get a better 5k because of the weather in the summer too. Less wind, body gets warm quicker 

Thanks for the reply. No I haven't done intervals yet. I think that's what I might have to do next.

 

My longer runs have always been at an average pace really.

 

Fair enough about the weather but I'm also dreading the real hot summer days as that will restrict me to different times of the day when atm I usually run on days off at kat morning times. 

Edited 25 February by peterborofox

[CosbehFox]

22 minutes ago, peterborofox said:

Thanks for the reply. No I haven't done intervals yet. I think that's what I might have to do next.

 

My longer runs have always been at an average pace really.

 

Fair enough about the weather but I'm also dreading the real hot summer days as that will restrict me to different times of the day when atm I usually run on days off at kat morning times. 

Yeah intervals are invaluable to get your heart working at higher rate over time. While long, slow runs are supposed to build that base. 
 

Yeah the heat does get much. I peak on 5k times around May and then September 

[09bballer]

3 hours ago, peterborofox said:

Anyone got any tips on how to achieve a sub 20 mins 5k?

 

I honestly struggle to see how it's possible! My 5k pb is about 21:50 about a month ago. I've not actively tried to beat that due to mainly doing longer distances and probably also thinking it's unachievable atm. 

 

Just come back from a light paced 7km. Tried to push at the end to around a 4kmph speed. It's so hard. I can't see how I could maintain that for 5km really. I know I'd have to sit around 4:20 for most part then really push towards the end. Honestly anyone sub 20 mins have my utmost respect!

It may sound obvious but a flat course with few corners.

 

My nephew ran the same parkrun route 3 weeks in a row to finally get it on week 3.

[SecretPro]

51:50 For the Leicester 10K this morning. Happy with that given the state my ankle had been in since Christmas!