How fast can you run a 5k?

[Stuntman_Mike]

Had an email reminding me of my Cov half entry in just 4 weeks.

 

I really need to get back on it this coming week!

[fox_up_north]

15 miles today. Numerous hills (unavoidable where I live) and took it steady. Probably my slowest average pace for a while but after the midweek issues with my calf, I'm glad I forced myself to relax. 

 

Any advice for nutrition on those longer runs? 

[Ric Flair]

5 hours ago, CosbehFox said:

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 

Building some real momentum mate. Get that half booked in for Brum in May.

[Ric Flair]

So it transpires that the dehydration/fever/norovirus of last weekend is actually a ulcerative colitis flare and I'm feeling pretty down about it.

 

I've got heavily in to running after being signed off work for 3 months a year ago from a very bad 2-3 month spell of it and I've had a pretty positive year since health wise. Although I've still been getting regular minor viruses as sadly my immune system is the absolute pits.

 

But this has really done me in, I'm praying it's not a long one as I don't want to undo all the good work I've done, running helps me with so much outside of fitness. 

 

I managed to get out for a 5km yesterday with the dog but I'm going to have to really cut back on my mileage for a while, I can't go longer than about half an hour without needing an explosive squit anyway so running decent distances is out the question.

 

FFS

[waddadamadda]

Spent yesterday afternoon volunteering at Hell On The Humber. Watching runners bang out 100 miles (25 x4 miles laps) on the Humber bridge was something else. From about 8pm they had to deal with a headwind and gusts up to 56 mph on the 2 mile out to the south side. It was really quite humbling to watch.

[stretch1965]

2 hours ago, waddadamadda said:

Spent yesterday afternoon volunteering at Hell On The Humber. Watching runners bang out 100 miles (25 x4 miles laps) on the Humber bridge was something else. From about 8pm they had to deal with a headwind and gusts up to 56 mph on the 2 mile out to the south side. It was really quite humbling to watch.

Jeez that really is above next level, does your volunteering get you free entry to the next one 

[waddadamadda]

9 hours ago, stretch1965 said:

Jeez that really is above next level, does your volunteering get you free entry to the next one 

Actually it does! I love the event but decided to give back this time - joined the 24 hours on a lap at 4:45am. It’s the first time in 7 years I have fully taken part. 

 Sadly it’s the only one for 2025 as they are making the bridge fencing safer. 

[CosbehFox]

14 hours ago, Ric Flair said:

Building some real momentum mate. Get that half booked in for Brum in May.

Thinking of giving it a miss, keep the training going and hit some real long distance before coming back down then attack a half in the autumn 

[VLC86]

14 hours ago, waddadamadda said:

Spent yesterday afternoon volunteering at Hell On The Humber. Watching runners bang out 100 miles (25 x4 miles laps) on the Humber bridge was something else. From about 8pm they had to deal with a headwind and gusts up to 56 mph on the 2 mile out to the south side. It was really quite humbling to watch.

You’ve missed an open goal here.

[The Year Of The Fox]

On 30/03/2025 at 06:22, 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 

Just this afternoon got the use of my legs back

 

Will try stretching before and after this Saturdays attempt 🤣

[HighPeakFox]

13 minutes ago, The Year Of The Fox said:

Just this afternoon got the use of my legs back

 

Will try stretching before and after this Saturdays attempt 🤣

Doing some research into dynamic stretching may well pay off. 

[The Year Of The Fox]

Just now, HighPeakFox said:

Doing some research into dynamic stretching may well pay off. 

I used to run a lot.

 

I just completely disregarded any warm up/cool down for some reason- plus underestimated the effects of being 38 rather than 20 something 😂

[HighPeakFox]

8 minutes ago, The Year Of The Fox said:

I used to run a lot.

 

I just completely disregarded any warm up/cool down for some reason- plus underestimated the effects of being 38 rather than 20 something 😂

I'm 54 - it gets worse

 

I am about to go to my Flexi-Stretch class, it works wonders on strength and flexibility.

Edited 31 March by HighPeakFox

[CosbehFox]

11 hours ago, CosbehFox said:

Thinking of giving it a miss, keep the training going and hit some real long distance before coming back down then attack a half in the autumn 

Well I’m coming down with something thr old runners flu coming into play 

[Ric Flair]

23 hours ago, CosbehFox said:

Well I’m coming down with something thr old runners flu coming into play 

Happens to me almost every time I step up the mileage significantly and/or push the pace over decent distance.

 

Who said running is good for you again?

[peterborofox]

Started interval training yesterday. 

2k jog then 500m burst then 500m jog repeat. Ran total of 11k with total of 4k ran at fast bursts. 

 

Absolutely killed me 😂 the more quick bursts I did I actually had to stop for a min or so as it was knackering. Also don't think the weather is helping, like it being sunnier but even at 15c I get absolutely baking 😂 I'm only used to running in the winter so far! 

 

Will keep going with them probably at the weekend but I definitely underestimated how hard they'd be. 

 

Think Strava said my 500m pace between 9k-9.5k was 3:42 pace but I'm not sure that's quite accurate in fairness.

 

 

Managed to run 151k total in March which I'm chuffed with as I have a 100k target a month on Strava to aim for

[fox_up_north]

I clocked 106 miles over March in marathon prep. Christ. My legs really starting to feel it so twice a week I'm doing a good 15-20 stretch and roller session at the gym. 

[VLC86]

On 03/04/2025 at 08:58, fox_up_north said:

I clocked 106 miles over March in marathon prep. Christ. My legs really starting to feel it so twice a week I'm doing a good 15-20 stretch and roller session at the gym. 

I used them rollers for the first time about a month ago after playing 90 mins of football. My legs were fine before using them but after I could barely walk, not sure if this is common or not but could it be that? 

[fox_up_north]

1 hour ago, VLC86 said:

I used them rollers for the first time about a month ago after playing 90 mins of football. My legs were fine before using them but after I could barely walk, not sure if this is common or not but could it be that? 

No. This is pre-roller. I'm saying I'll use them now.

[09bballer]

Has anyone done Dishley parkrun Loughborough? Is it worth going to?

[CosbehFox]

20 hours ago, 09bballer said:

Has anyone done Dishley parkrun Loughborough? Is it worth going to?

I haven’t but reports are mixed. Grass for most of it 

[waddadamadda]

22 hours ago, 09bballer said:

Has anyone done Dishley parkrun Loughborough? Is it worth going to?

I went before they had issues with flooding I think it was.  If I remember rightly the start is a bit meh as you run around rugby pitches but once away from there it was beautiful. I do believe though that the course has changed so this isn’t very helpful at all 

[09bballer]

1 hour ago, waddadamadda said:

I went before they had issues with flooding I think it was.  If I remember rightly the start is a bit meh as you run around rugby pitches but once away from there it was beautiful. I do believe though that the course has changed so this isn’t very helpful at all 

I went this morning, good for a visit but wouldn't want to do it every week. Obviously dry today so no problem there. You do run quite a lot around rugby pitches/playing field. Nice bit around a lake. Couple of narrow bits with runners going in both directions. Good wide start, easy parking and friendly marshalls.

[deejdeej]

https://ratraceadventure.com/seatosummitseries/?_gl=1*bjzox8*_gcl_au*MTk0NzIxMTA1OC4xNzQzOTI5NDM2LjEwMTY1NjI3ODQuMTc0MzkzMjYyMC4xNzQzOTMyNjIw*_ga*MTAzNzQ2MDU3MS4xNzQzOTI5NDM2*_ga_15B7M7MFPL*MTc0MzkzMjYxOC4yLjEuMTc0MzkzMjYyMC41OC4wLjA.*_ga_DK4GEHY4DS*MTc0MzkzMjYxOC4yLjEuMTc0MzkzMjYzMi40Ni4wLjA.

 

A mate is trying to rope me in to doing this. I'm tempted but also think it would be horrible 

[waddadamadda]

3 hours ago, deejdeej said:

https://ratraceadventure.com/seatosummitseries/?_gl=1*bjzox8*_gcl_au*MTk0NzIxMTA1OC4xNzQzOTI5NDM2LjEwMTY1NjI3ODQuMTc0MzkzMjYyMC4xNzQzOTMyNjIw*_ga*MTAzNzQ2MDU3MS4xNzQzOTI5NDM2*_ga_15B7M7MFPL*MTc0MzkzMjYxOC4yLjEuMTc0MzkzMjYyMC41OC4wLjA.*_ga_DK4GEHY4DS*MTc0MzkzMjYxOC4yLjEuMTc0MzkzMjYzMi40Ni4wLjA.

 

A mate is trying to rope me in to doing this. I'm tempted but also think it would be horrible 

The answer is yes.