How fast can you run a 5k?

[stretch1965]

Got the Ashby 20 in two weeks which I'm doing as a part of my Stratford marathon training in April. Not planning on going for a time at Ashby just want to get round it and see what I have left in my legs after 20 miles. Most I've ran to date is 16 miles.

[peterborofox]

1 hour ago, JonnyBoy said:

anyone got any tips for shin splints apart from the obvious rest and ice 

 

Never had them but last few weeks have gotten them from increasing my volume too quick i think. Thought i got rid of them but didn't ease back into it, did a slow run then intervals at a quick pace that has caused them again. Anyone who has had them will understand how frustrating it is. They are mild may i add, i completed my 5km slow run but could definitely feel it. 

 

annoying as got a Runna plan sorted and meant to be doing Bosworth half and time is ticking 

I recently posted similar if you look back through a page or so. 

You have to have rest. I hated the thought of too much rest really but managed to do a week with no running and it really helped. Plus wearing compression socks/sleeves when running and also just day to day even at work when I was in the week recovery.

Oh and don't run through them even if the pain subsided, it only comes back!

 

I got my best 10k on my first run back and best 5k on Monday. I also haven't run the distance I did when I got the splits, I ran a 20, 25 and 30k all in about two weeks and that did me in. I've done a 16k last week but I'll give another half marathon a go soon.

 

 

Also expensive running shoes really do make the difference. I forked out £150 on mine and didn't want to spend the money but so glad I did. It makes such a difference. 

[Ric Flair]

45 minutes ago, Houdini Logic said:

I'm also doing the Kettering half. Weather is supposed to be good 

What's the route like? Read its quite undulating but that can mean anything. See you there pal!

[Houdini Logic]

41 minutes ago, Ric Flair said:

What's the route like? Read its quite undulating but that can mean anything. See you there pal!

Total elevation actually doesn't look too bad.

 

Looks like the first 2km is fairly uphill, so I'm going to try and not get too excited at the start! And then 8-11km looks hard and 16-19km fairly tricky.

 

https://www.strava.com/routes/3268950513361269926

 

Indeed, good luck for the race!

[JonnyBoy]

10 hours ago, peterborofox said:

I recently posted similar if you look back through a page or so. 

You have to have rest. I hated the thought of too much rest really but managed to do a week with no running and it really helped. Plus wearing compression socks/sleeves when running and also just day to day even at work when I was in the week recovery.

Oh and don't run through them even if the pain subsided, it only comes back!

 

I got my best 10k on my first run back and best 5k on Monday. I also haven't run the distance I did when I got the splits, I ran a 20, 25 and 30k all in about two weeks and that did me in. I've done a 16k last week but I'll give another half marathon a go soon.

 

 

Also expensive running shoes really do make the difference. I forked out £150 on mine and didn't want to spend the money but so glad I did. It makes such a difference. 

 

Ok thanks, as they aren't really painful like last time i will give it just a week off then see how I feel doing a 5km run, maybe mixing it with pavement and treadmill may be better for them as well..  

 

So i have actually bought four pairs because i did a gait analysis and they said i over-pronate slightly. The shin splints came back after using the Saucony speed 4's doing intervals (first time wearing them). I also have asics novablast 5, asics gel kayano 31 which are stability trainers but you can't pick up the pace in them, so i have now bough Saucony tempus 2 which are stability but can run quicker in them, so will probably rotate between them all which will also help. 

[stretch1965]

We are hosting  Braunstone park run tomorrow as it's our couch to 5k graduation run and they each be running with one of the Desford striders. There are around 25-30 of which more than half have never ran before.

Last nights final session saw them running 30 minutes non stop so they have all come along way in 8 weeks where it started out as a 1 minute run then 3 minute walk x6. After tomorrow they get the option to then join our 6-10k programme of which most said they are keen.

So if you do go pass any then please give them some encouragement.

Thanks 

[Ric Flair]

17 hours ago, stretch1965 said:

We are hosting  Braunstone park run tomorrow as it's our couch to 5k graduation run and they each be running with one of the Desford striders. There are around 25-30 of which more than half have never ran before.

Last nights final session saw them running 30 minutes non stop so they have all come along way in 8 weeks where it started out as a 1 minute run then 3 minute walk x6. After tomorrow they get the option to then join our 6-10k programme of which most said they are keen.

So if you do go pass any then please give them some encouragement.

Thanks 

Brilliant stuff

[09bballer]

I got my fastest parkrun time for 8 years, 21.25, yesterday morning. Very happy with that. Aiming for a 21.00 minute one this spring 

[westernpark]

Did a really excellent 8 miles just under 1 hour 10 yesterday(heart rate was at 145). Went out for someone’s birthday drinks last night, had an absolutely disgusting kebab on way home. Think I’ve realised to make real progress last in the running, I’ve got to knock these night outs on the head. 

[09bballer]

21 minutes ago, westernpark said:

Did a really excellent 8 miles just under 1 hour 10 yesterday(heart rate was at 145). Went out for someone’s birthday drinks last night, had an absolutely disgusting kebab on way home. Think I’ve realised to make real progress last in the running, I’ve got to knock these night outs on the head. 

I had a refuelling samosa chaat, biryani, chicken dhaba curry, garlic naan. Can't beat it, makes the running worth it!   

[LcFc_Smiv]

We had a works overnight stay at Loughborough uni this week, took 2 lads I work with on a steady 5k Thursday morning. It quickly became a case of getting one up on one another as 5k became 10k, the pace constantly quickening and with a few k to go on the way back the convo went quiet as we were all suffering in silence. The 3 of us were then humbled as 2 girls cruised past us as we went up the hill on the campus 

 

Fortunately a pretty good run in prep for me ahead of next Sunday's 10k.

[westernpark]

5 minutes ago, 09bballer said:

I had a refuelling samosa chaat, biryani, chicken dhaba curry, garlic naan. Can't beat it, makes the running worth it!   

Yeah it definitely is good to have a treat! But I felt electric after my run yesterday, this morning not so much. Probably the booze more than anything.

[Ian W LCFC]

2 weeks ago I came up with a bit of a daft plan to start with a 5km, and then every Saturday for the following weeks I up the distance by 1km. I normally only ever run 5ks but wanted to see if I enjoyed doing slightly longer distances to improve my fitness.

 

My 6k went well last weekend with me averaging 5m 33 per km, then my 7k yesterday went surprisingly well averaging 5m 37 per km. I felt like I could go on a tiny bit further so intrigued to see if I can manage the jump to 8k next weekend. With the aim of getting to 10k by the end of the month. 

 

I think the furthest I've ever ran without walking in between is 7.5k last year so quite pleased with how I'm doing so far!

Edited 9 March by Ian W LCFC

[Ric Flair]

@Houdini Logic that was fcukin horrible hahahahahahaaa

 

I'm in bits

[Houdini Logic]

2 hours ago, Ric Flair said:

@Houdini Logic that was fcukin horrible hahahahahahaaa

 

I'm in bits

I'm glad it wasn't just me then!

 

I'm not sure how a circular route can feel like it is entirely up hill for 21km 

 

[Ric Flair]

16 minutes ago, Houdini Logic said:

I'm glad it wasn't just me then!

 

I'm not sure how a circular route can feel like it is entirely up hill for 21km 

 

It was very tough and it felt for me that it was so difficult to recover from the hills and then benefit from when it levelled out or even went downhill. Can't say I enjoyed it one bit haha

[CosbehFox]

Another good week of running for me - I can feel the progress coming

 

Did Markeaton Parkrun with Tommeh former of this parish and know disciple of MTWG. Squeezed under 25 mins with a shoelace stop, park run official time a bit harsh cos as good as the course is, the start is very congested

 

Today 18k over 1hr 30. Up and down the hills. Felt comfortable. 

[Ecdysiast]

faster than anyone at LCFC

[CosbehFox]

Got some new wheels - Karhu’s Mestari Run, really comfy this morning 

[Ric Flair]

11 hours ago, CosbehFox said:

Got some new wheels - Karhu’s Mestari Run, really comfy this morning 

I've had some new ones and I'm convinced they're not right for me. Brooks Launch 10. Ran in them earlier this week and really hurt after 8km. Arches of the feet aching like fcuk.

 

Annoying thing is they came up as a close alternative to my Asics I've had the last year so was convinced to try them. Could be a waste of a ton.

[Grebfromgrebland]

11 hours ago, Ric Flair said:

I've had some new ones and I'm convinced they're not right for me. Brooks Launch 10. Ran in them earlier this week and really hurt after 8km. Arches of the feet aching like fcuk.

 

Annoying thing is they came up as a close alternative to my Asics I've had the last year so was convinced to try them. Could be a waste of a ton.

Sell them

[Fathead1981]

Managed my 1st ever 5km on a treadmill and managed just under 28 mins which i was delighted with as am a chunky monkey 43 year old who hasnt been to the gym in 20 years!

 

[Ric Flair]

2 hours ago, Grebfromgrebland said:

Sell them

Yeah I will do I reckon. Will do 1 or 2 more short-ish runs in them and then make the call.

[Ric Flair]

Think I've done my longest ever run this morning. Warmed up with a few kms to meet a mate and then we did 23km around the villages. Was nice and steady but was still absolutely goosed by the end as it was extremely hilly which brought flashbacks to last Sundays pain 😂😂

 

Loved it though, this is now a year of consistent passion for running and hope it's now a lifelong pursuit.

[peterborofox]

Attempted 5k pb again yesterday...two seconds slower at 20:40 😂 need to start the intervals training soon. Could do with doing a parkrun with a 20min pacer there too really! 

 

 

Cheered myself up today though, did half marathon distance in 1 hour 45 mins. Managed to keep the pace below 5 mins per km at 4:57 which I'm pleased about no end. 

 

Broke my 15k, 10 mile, 20k and half marathon PBs with that today. Also 10k in 49 mins which isn't far off my pb, so reckon I could get close to 45 mins in that distance now