How fast can you run a 5k?

[waddadamadda]

1 hour ago, stretch1965 said:

Ashby 20 tomorrow, I've really gone for it in terms of tapering down the runs, carbon loading etc and no alcohol for the last week. Also rested all day today and recovery shakes after.

Like I've said before not after a time just want to see if I recover quicker than the Leicester half.

 

I’ll be at the half way point! I’ve been really unwell recently and running has taken a back seat so didn’t enter Ashby.

[waddadamadda]

Anyone else running the Derby 10K on the 6th? I only entered it as the t shirt is really nice!

 

I’ve had an awful few months and stopped running - I’ve pulled out of all my races and I’ve been really quite unwell. Thought I’d start with an easy 10K and see what happens. This will shape the rest of my year. 

[stretch1965]

2 hours ago, waddadamadda said:

I’ll be at the half way point! I’ve been really unwell recently and running has taken a back seat so didn’t enter Ashby.

Sorry to hear that pal, hope you get back on it soon.

[SecretPro]

Right, time to admit defeat, I'm out of the game again. I've clearly got ITBS, hoped periods of rest would help it go away, tried now taking a week off, going for a run, no good, took another week off and tried to run again today and no good. Pain starts up after about 1.5km. I can walk fine, but will struggle with stairs the next couple of days then it will feel perfectly fine until I run again. 

 

I know it must be ITBS as I haven't had an incident where anything has gone 'pop' and stopped me in my tracks, did the Leicester 10k fine and another run after that no problems. Pain is outer knee and into my thigh. 

 

Getting increasingly frustrated now, this year has been beset by illness, injury and lack of motivation. I can't bare taking an extended period of time off, feel like all the health gains i made from August to December last year have now completely evaporated. All running engagements now cancelled again!

 

Any tips or suggestions on treatment/exercises etc? 

 

 

[LcFc_Smiv]

8 hours ago, SecretPro said:

Right, time to admit defeat, I'm out of the game again. I've clearly got ITBS, hoped periods of rest would help it go away, tried now taking a week off, going for a run, no good, took another week off and tried to run again today and no good. Pain starts up after about 1.5km. I can walk fine, but will struggle with stairs the next couple of days then it will feel perfectly fine until I run again. 

 

I know it must be ITBS as I haven't had an incident where anything has gone 'pop' and stopped me in my tracks, did the Leicester 10k fine and another run after that no problems. Pain is outer knee and into my thigh. 

 

Getting increasingly frustrated now, this year has been beset by illness, injury and lack of motivation. I can't bare taking an extended period of time off, feel like all the health gains i made from August to December last year have now completely evaporated. All running engagements now cancelled again!

 

Any tips or suggestions on treatment/exercises etc? 

 

 

I don't know much about the injury to be honest but I imagine like with most overuse injuries, regular strength training through the knee and hip would go a long way. If you could find yourself a physio who has a sporting background over more of a clinical background that would potentially help, I imagine there's some simple isometric exercises you could do at home but it would be getting someone who knows what particularly you need 

[Balj]

11 hours ago, SecretPro said:

Right, time to admit defeat, I'm out of the game again. I've clearly got ITBS, hoped periods of rest would help it go away, tried now taking a week off, going for a run, no good, took another week off and tried to run again today and no good. Pain starts up after about 1.5km. I can walk fine, but will struggle with stairs the next couple of days then it will feel perfectly fine until I run again. 

 

I know it must be ITBS as I haven't had an incident where anything has gone 'pop' and stopped me in my tracks, did the Leicester 10k fine and another run after that no problems. Pain is outer knee and into my thigh. 

 

Getting increasingly frustrated now, this year has been beset by illness, injury and lack of motivation. I can't bare taking an extended period of time off, feel like all the health gains i made from August to December last year have now completely evaporated. All running engagements now cancelled again!

 

Any tips or suggestions on treatment/exercises etc? 

 

 

 I’m an ultra runner not a physio but have suffered most running related injuries including IT band. Once you have it there is not a lot to be done other than rest it. In terms of exercise there isn’t a ‘cure’ but you could try foam rolling, scraping (graston) and stretching to ease the symptoms.

 

Once you recover - and it could be many weeks strengthening the hips and glutes with stretching/yoga/pilates as well will help it from recurring.

 

Good luck - no magic bullet sadly.

Edited 23 March by Balj

[Ric Flair]

Think I've given myself dehydration from yesterday's escapades, evidently not refueled properly after. FFS. In a world of bother.

[CosbehFox]

3 hours ago, Ric Flair said:

Think I've given myself dehydration from yesterday's escapades, evidently not refueled properly after. FFS. In a world of bother.

Bloody hell Ric, it’s my biggest challenge cos I sweat to the point I like I’ve stood under Niagara Falls. 
 

I’ve got a serious case of chaff today. Serious step up in performance as well 18.3k in 1hr 40 

[Ric Flair]

7 hours ago, CosbehFox said:

Bloody hell Ric, it’s my biggest challenge cos I sweat to the point I like I’ve stood under Niagara Falls. 
 

I’ve got a serious case of chaff today. Serious step up in performance as well 18.3k in 1hr 40 

Quality that is mate, very good pace an'all!!! Good work. 

 

It's been a real eye opener, the last 36 hours have been awful. Temperature, shivering, dizziness, circulation issues, intense headache. Absolute prat hahahahhaaa

[VLC86]

23 hours ago, SecretPro said:

Right, time to admit defeat, I'm out of the game again. I've clearly got ITBS, hoped periods of rest would help it go away, tried now taking a week off, going for a run, no good, took another week off and tried to run again today and no good. Pain starts up after about 1.5km. I can walk fine, but will struggle with stairs the next couple of days then it will feel perfectly fine until I run again. 

 

I know it must be ITBS as I haven't had an incident where anything has gone 'pop' and stopped me in my tracks, did the Leicester 10k fine and another run after that no problems. Pain is outer knee and into my thigh. 

 

Getting increasingly frustrated now, this year has been beset by illness, injury and lack of motivation. I can't bare taking an extended period of time off, feel like all the health gains i made from August to December last year have now completely evaporated. All running engagements now cancelled again!

 

Any tips or suggestions on treatment/exercises etc? 

 

 

When I was training for the Leicester half marathon I over did it with that, playing football and the gym and it was excruciating. Every time I ran I would end up getting sharp, stabbing pains in my knee.

 

The answer is what you don’t want to hear, rest. Although, I did find a load of stretches that actually really helped and got rid of the pain.

 

Most of these involved resistance bands and are difficult to explain but go on YouTube and search for it and you will find them.

Edited 24 March by VLC86

[JonnyBoy]

On 23/03/2025 at 09:07, SecretPro said:

Right, time to admit defeat, I'm out of the game again. I've clearly got ITBS, hoped periods of rest would help it go away, tried now taking a week off, going for a run, no good, took another week off and tried to run again today and no good. Pain starts up after about 1.5km. I can walk fine, but will struggle with stairs the next couple of days then it will feel perfectly fine until I run again. 

 

I know it must be ITBS as I haven't had an incident where anything has gone 'pop' and stopped me in my tracks, did the Leicester 10k fine and another run after that no problems. Pain is outer knee and into my thigh. 

 

Getting increasingly frustrated now, this year has been beset by illness, injury and lack of motivation. I can't bare taking an extended period of time off, feel like all the health gains i made from August to December last year have now completely evaporated. All running engagements now cancelled again!

 

Any tips or suggestions on treatment/exercises etc? 

 

 

 

different issue i have shin splints but keep giving it three weeks, then go run - pain then three weeks and repeat. I am going to rest up for six week no running - mentally it is really hard but i am going to try other forms of cardio that will help keep my fitness up. Any cardio you can do that won't effect it.. what about swimming? not ideal but gives you a goal over the next few weeks 

[SecretPro]

12 minutes ago, JonnyBoy said:

 

different issue i have shin splints but keep giving it three weeks, then go run - pain then three weeks and repeat. I am going to rest up for six week no running - mentally it is really hard but i am going to try other forms of cardio that will help keep my fitness up. Any cardio you can do that won't effect it.. what about swimming? not ideal but gives you a goal over the next few weeks 

Thought about swimming but the effort of getting there, getting changed etc combined with work just isn't really doable! Sold my bike too 

[Sly]

I didn’t run a single 5k in 2024, as persistent injuries and more walking away from sport due to work commitments etc.

 

However now my work / life balance has changed, I’ve picked up C25K again and I’m building this back up. 
 

Man am I slow though! You lose so much natural fitness when you’re past and have spent the last year eating free buffets and sat on your rear end. 

[Ric Flair]

Not actually running related at all but after proclaiming I'd given myself dehydration after a long run on Saturday, it's developed in to full blown norovirus so hopefully I've not got to rethink my entire running routine 😂😂😂. Although right now the thought of being able to run further than the shit house is hard to envisage.

[fox_up_north]

Bloody calf has gone tight. Lefty. I'm stretching but I wonder if it's getting to the point of overuse in the training programme. I might have to dial down midweek runs and just focus on the big ones at weekends. 

[CosbehFox]

I've spent the morning looking at the Mount Ventoux Half Marathon. One day 

[09bballer]

Rothley 10km, 3rd June. Always a great atmosphere, money goes to LOROS and fish and chips afterwards. What's not to like? Other than the hills!!

[deejdeej]

55 minutes ago, 09bballer said:

Rothley 10km, 3rd June. Always a great atmosphere, money goes to LOROS and fish and chips afterwards. What's not to like? Other than the hills!!

You had me at fish and chips, you then lost me at hills.

[Ric Flair]

10 hours ago, CosbehFox said:

I've spent the morning looking at the Mount Ventoux Half Marathon. One day 

Count me in son

[CosbehFox]

1 hour ago, Ric Flair said:

Count me in son

1600 metres elevation in the July sun but two to three days in South of France afterwards 

[waddadamadda]

23 hours ago, 09bballer said:

Rothley 10km, 3rd June. Always a great atmosphere, money goes to LOROS and fish and chips afterwards. What's not to like? Other than the hills!!

I love Rothley! 

[The Year Of The Fox]

A mate of mine asked if I fancied doing the local Park Run yesterday 

 

I’ve not ran for 5 years. At all. 
 

My body is in bits this morning and I had to slow to a walk for part of the route 😅

 

Embarassing how you can allow your body to become so weak and feeble 

[Nick]

4 hours ago, The Year Of The Fox said:

A mate of mine asked if I fancied doing the local Park Run yesterday 

 

I’ve not ran for 5 years. At all. 
 

My body is in bits this morning and I had to slow to a walk for part of the route 😅

 

Embarassing how you can allow your body to become so weak and feeble 

Keep at it.

[The Year Of The Fox]

12 minutes ago, Nick said:

Keep at it.

I’m blaming my crap rounds of golf yesterday and this morning on my legs being unable to move, so I’ll likely sack the running off 🤣

[CosbehFox]

On 23/03/2025 at 23:20, CosbehFox said:

Bloody hell Ric, it’s my biggest challenge cos I sweat to the point I like I’ve stood under Niagara Falls. 
 

I’ve got a serious case of chaff today. Serious step up in performance as well 18.3k in 1hr 40 

Some good progress here. 
 

24.06 at Parkrun around a corner with three decent hills. Just need to get consistent around this time before pushing myself back into the 23s 

 

5:25 split over 15k today. Might get out and do a half next week but may choose low and slow. We will see