How fast can you run a 5k?

[waddadamadda]

Ran Derby 10K today because I liked the previous years finishers T shirt. Although the shirt arrived before the race there’s one thing I didn’t notice…..it has the Derby badge on it 

 

Found today harder than it should’ve been and I’m a bit annoyed with myself but ended up finishing 2 minutes faster than my 10K in February which was flat compared to this. It’s not a hilly course as such but the climbs up the road over bridges suck the life out of you.

 

Started and finished at the stadium and was good to see a city shirt out there today.

[waddadamadda]

18 hours ago, 09bballer said:

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.

Does it still go along the canal? 

[09bballer]

1 hour ago, waddadamadda said:

Does it still go along the canal? 

Yes, canal or river but only for a short section 

[Ric Flair]

Had a good week, got my IBD under control and managed just shy of 50km.

 

Did a running workshop yesterday which was very interesting, mainly stuff I'd heard before but it really emphasised the discipline needed to build fatigue resistance with a lot of zone 2 slow running. Often seems counter intuitive but I get it, whether I do it is another matter. Went out for 2 hours today and was a battle, boring as sin.

[Lako42]

Last full day of three weeks getting rice belly in Sri Lanka 

 

 

Not looking forward to the first run back 

[CosbehFox]

Well I got out at the weekend

 

Saturday I ran Brandon Country Park near Elevden Centerparks. Trial route. Hard graft that. Sections of sand up hills. Was initially disappointed at my time but noticed that even the winner was two minutes slower than his average. 
 

managed 10k on Sunday too. 
 

Will do three runs this week and slowly try to back to pattern with the headaches reoccurring 

[fox_up_north]

16.25 miles yesterday. Definitely need more water for those last 3 miles. I can get through a sports Evian bottle size in around 12 miles and have to start rationing. 

 

Legs are holding out. Started iffy but by mile 4-5 they settled in. As much as I'd like to get a 4 hour marathon, I want to just finish the damn thing! 

[Lionator]

Did a 10k this weekend in a few seconds over 56 minutes (8/10 effort) and aiming for a half marathon (flat course) in October, do you think a sub 2 hour half is possible? I’ve only ever done one in just over 2 hours 10

[Bellend Sebastian]

1 hour ago, Lionator said:

Did a 10k this weekend in a few seconds over 56 minutes (8/10 effort) and aiming for a half marathon (flat course) in October, do you think a sub 2 hour half is possible? I’ve only ever done one in just over 2 hours 10

Easy. Do exactly the same pace as you did at the weekend (9 minute miles) and you're there.

 

Your half marathon pace was 9:45 a mile, put like that it doesn't sound that much, does it? Certainly doable over the time period with a bit of training. 

 

If I do as well in my 10k on Sunday as you did I'll be made up. Not trained much at all, lame

[SecretPro]

Will resume running on Sunday, that's 3 weeks rest, a bit of foam rolling and a bit of strength and conditioning. If my leg kicks off again then I'll be utterly depressed. Pray for me. 

[fox_up_north]

On 08/04/2025 at 19:07, Lionator said:

Did a 10k this weekend in a few seconds over 56 minutes (8/10 effort) and aiming for a half marathon (flat course) in October, do you think a sub 2 hour half is possible? I’ve only ever done one in just over 2 hours 10

Easy. 

My first 10k was slower than that and I've done several halfs in under 2 hours (about 1:56).

Pick a flatter course, build up a mix of long runs and quick 5ks. 

 

[Stuntman_Mike]

Frustratingly, the organisers for Cov half aren't posting out race numbers and they need collecting from a running shop 50 mins walk away from the starting area. Need to get a big run under my belt before, as I've still not trained  

[09bballer]

33 minutes ago, Stuntman_Mike said:

Frustratingly, the organisers for Cov half aren't posting out race numbers and they need collecting from a running shop 50 mins walk away from the starting area. Need to get a big run under my belt before, as I've still not trained  

Postage prices gone up a lot but that sounds like a recipe for carnage!!

[Stuntman_Mike]

1 hour ago, 09bballer said:

Postage prices gone up a lot but that sounds like a recipe for carnage!!

You've been able to collect them from 8th April tbf. So they're probably assuming no one from outside of Coventry would want to visit..

[Sly]

Having not run for a year, at 43 years old, I’ve been shocked at just how much my overall fitnesses as declined. 
 

Cardio seems okay, it’s my calf’s, knees, ankles and feet. They hurt like crazy. 

[CosbehFox]

15 hours ago, 09bballer said:

Postage prices gone up a lot but that sounds like a recipe for carnage!!

 

15 hours ago, Stuntman_Mike said:

Frustratingly, the organisers for Cov half aren't posting out race numbers and they need collecting from a running shop 50 mins walk away from the starting area. Need to get a big run under my belt before, as I've still not trained  

Had the same with Northampton a couple of years. Was nuts the day before collecting from a hotel. 

[peterborofox]

Second lots of intervals I've done today. Again just did a two km jog as a warm up then bursts for 500m with a jog for next 500m repeat. 

 

Managed to do 7 bursts total, but **** me it's hot outside this evening. I'm absolutely dreading the summer tbh, I think I'm much more suited to cold weather running. It's really taking it out of me and I'm sweating like mad. I should have started these before. 

 

Think the fastest speed per km I was going at was 3:40,  I really don't think I can go faster than that except the first burst or two.

 

Will do a ten mile or half marathon distance tomorrow but light pace and with water. I don't think I'll be breaking my PBs any time soon unless I wake up very early in the morns when it's cooler

[Ric Flair]

Attempting my first 20 miler in a minute, never gone above 15 before. Might be far too ambitious but will go up to 10 min miles and see what nick I'm in after 15-16 miles.

[Ric Flair]

Jesus christ

[Bellend Sebastian]

13 minutes ago, Ric Flair said:

Jesus christ

If you think you saw him then I don't know if that's a good thing

[Bellend Sebastian]

Anyone else in the Big 10k tomorrow?

 

An event I only entered because I was disappointed at my performance last year, and this time round have trained for a lot less so I'm sure will go amazingly well as a result

[peterborofox]

1 hour ago, Ric Flair said:

Jesus christ

How was it? Up early for that run mate, although wise with the heat. 

 

Just done a 23km myself at 4:57 kmph average. Which I'm happy about that about matches my best half marathon about a month ago. The elapsed time was slower though by about 7 mins (elapsed splits 5:25) because I have to stop for water breaks, and I'm trying new routes so pausing for a few seconds to see where I am 😂 Also the warmer weather is making me often desperate for a piss, must be the weather because it wasn't happening before 😂

 

So yeah reasonably happy considering I did 11km intervals yesterday. Think I could break my own record if I have significant rest before and also not as warm 😂

[VLC86]

2 hours ago, Ric Flair said:

Jesus christ

It’s about a year since I ran my marathon so I feel your pain. Anything past mile 18 onwards was an experience 

[SecretPro]

Just ran my 3.5k loop having taken 3 weeks off with ITBS. Was fine until the last 1km (pain was kicking in at around 1.5km before a started my rest period). Better, but clearly not the result I was hoping for. Back to the drawing board. 

[09bballer]

All the best to those doing Big 10k today.