How fast can you run a 5k?

[FoxesWalk]

Hit 10k PB today, 49:56.

 

Sweaty AF,  but pleased with progress. Started Couchto5K in 2023, in mid 30s. 

[waddadamadda]

10 hours ago, VLC86 said:

Being far too sensible after getting back on it by gradually working up from 5k to longer so did 8k today. 
 

The ballot for the Eryri marathon opens up at mid day today so I’m going to enter that. Looks like all kinds of fresh hell but it’s a year away so plenty of time to get in good shape.

The best marathon I have ever ever run. It’s magical and apart from the final climb it’s not as hellish as you think. It was my PB course until London this year as even though there’s 3 climb the rest is flattish and 

downhill. The final descent into llanberis is insane.  

[VLC86]

43 minutes ago, waddadamadda said:

The best marathon I have ever ever run. It’s magical and apart from the final climb it’s not as hellish as you think. It was my PB course until London this year as even though there’s 3 climb the rest is flattish and 

downhill. The final descent into llanberis is insane.  

Must have been you that recommended it on here. Looks like a decent race with stunning scenery so right up my street, the hills will likely kill me off though.

[JonnyBoy]

amazing seeing the incredible times for people who aren't spring chickens in here, i'm 32 and great to see you can still peak even in your 40's and older. 

 

Do you think running is one of those "sports" that you can get really good at and doesn't matter what age you are, i wonder if a fit 22 year old would have an advantage over the fitness levels of someone who is 42 year old? maybe less injuries? It's not like football is it where you hit 28-30 then slowly decline.

 

 

 

 

[CosbehFox]

8 minutes ago, JonnyBoy said:

amazing seeing the incredible times for people who aren't spring chickens in here, i'm 32 and great to see you can still peak even in your 40's and older. 

 

Do you think running is one of those "sports" that you can get really good at and doesn't matter what age you are, i wonder if a fit 22 year old would have an advantage over the fitness levels of someone who is 42 year old? maybe less injuries? It's not like football is it where you hit 28-30 then slowly decline.

 

 

 

 

Non pro Long distance runners peak at mid to late 30s supposedly. That obviously alters at the very top level but the world records are still generally achieved by mid 20s 

[JonnyBoy]

7 minutes ago, CosbehFox said:

Non pro Long distance runners peak at mid to late 30s supposedly. That obviously alters at the very top level but the world records are still generally achieved by mid 20s 

 

article from runners world:

 

But that study yielded encouraging news for runners outside of the lead pack. For the nonelites tracked, the decline was a little lower-and began later. "For these runners, significant age–related losses in endurance performance did not occur before the age of 50. Mean marathon and half–marathon times were nearly identical for the age groups from 20 to 49 years." The bottom line: Keep up your training, and there's no reason you can't continue to put in solid performances well into middle–age.

 

certainly interesting 

[SecretPro]

59 minutes ago, JonnyBoy said:

amazing seeing the incredible times for people who aren't spring chickens in here, i'm 32 and great to see you can still peak even in your 40's and older. 

 

Do you think running is one of those "sports" that you can get really good at and doesn't matter what age you are, i wonder if a fit 22 year old would have an advantage over the fitness levels of someone who is 42 year old? maybe less injuries? It's not like football is it where you hit 28-30 then slowly decline.

 

 

 

 

 I think it definitely tails off the older you get as body morphology and chemicals change.

 

Here's an insight into 5k times/averages based on age:

 

https://runninglevel.com/running-times/5k-times

 

 

[JonnyBoy]

27 minutes ago, SecretPro said:

 I think it definitely tails off the older you get as body morphology and chemicals change.

 

Here's an insight into 5k times/averages based on age:

 

https://runninglevel.com/running-times/5k-times

 

 

 

that's humbling 

[Lako42]

Just been out and done 5k. 

 

 

Absolutely horrible conditions due to smoke and fumes. Felt like I did more harm than good tbh. 

 

Feels like I've been smoking 

[Lako42]

Looks lovely out there

[Ric Flair]

Just done a 10km race, really struggled to find any pace and came in at 50 mins on the nose. I am hungover and a little bit ill so I reckon that did for at least a minute or so in these conditions. 

[SecretPro]

Can anybody vouch for Enertor insoles? They worth the money?

[Lako42]

22 hours ago, Ric Flair said:

Just done a 10km race, really struggled to find any pace and came in at 50 mins on the nose. I am hungover and a little bit ill so I reckon that did for at least a minute or so in these conditions. 

Couldn't do that if I was in peak condition and not drank for 6 months  

[Ric Flair]

11 minutes ago, Lako42 said:

Couldn't do that if I was in peak condition and not drank for 6 months  

Haha you'd be surprised how much you can improve mate. I never thought I could do the above but that changed by routine, determination and then the knowledge it can be done so to keep pushing.

 

I have now hit a barrier though for improvements which I welcome the challenge but also annoying.

[CosbehFox]

In Turin for the weekend where no Parkrun despite it being in Italy. But I found a free running club who welcome people joining in. Typically they wore Santa gear. 
 

Either way was supposed to be 6k - but the leader said he was going to 10k, people welcome to join. Which was slightly annoying for me as I was at his pace and I didn’t have a clue where I was going. So I turned back at 4K to end up doing 8k (the missus was ready to send out a search party - her conclusion jumping is wild at times)

 

That withstanding - it was a beautiful run. In complete contrast to the UK, it was five degrees, blue skies and the sun shining. There was an event on where everyone dressed up as Santa, so there was huge bicycle convey alongside the park path and the river was full of rowers dressed as Santa. 
 

One of those runs which you enjoy a lot - reasonable speed as well and didn’t feel too puffed out. Beginning to wonder if that was because for the previous 48 hours I’d eaten vegan (wife is dairy intolerant, so often easy abroad to go veggie restaurants). 

[SecretPro]

2 hours ago, CosbehFox said:

In Turin for the weekend where no Parkrun despite it being in Italy. But I found a free running club who welcome people joining in. Typically they wore Santa gear. 
 

Either way was supposed to be 6k - but the leader said he was going to 10k, people welcome to join. Which was slightly annoying for me as I was at his pace and I didn’t have a clue where I was going. So I turned back at 4K to end up doing 8k (the missus was ready to send out a search party - her conclusion jumping is wild at times)

 

That withstanding - it was a beautiful run. In complete contrast to the UK, it was five degrees, blue skies and the sun shining. There was an event on where everyone dressed up as Santa, so there was huge bicycle convey alongside the park path and the river was full of rowers dressed as Santa. 
 

One of those runs which you enjoy a lot - reasonable speed as well and didn’t feel too puffed out. Beginning to wonder if that was because for the previous 48 hours I’d eaten vegan (wife is dairy intolerant, so often easy abroad to go veggie restaurants). 

Sounds like a dream!

 

I'm Vegan and always feel puffed out though

[VLC86]

On 09/12/2024 at 11:15, Ric Flair said:

Haha you'd be surprised how much you can improve mate. I never thought I could do the above but that changed by routine, determination and then the knowledge it can be done so to keep pushing.

 

I have now hit a barrier though for improvements which I welcome the challenge but also annoying.

I’m convinced that my improvements came from leg work outs. Strengthening your legs means you can push through the pain barrier much more which should make you faster I recon.

[JonnyBoy]

17 minutes ago, VLC86 said:

I’m convinced that my improvements came from leg work outs. Strengthening your legs means you can push through the pain barrier much more which should make you faster I recon.

 

100%, i have spoken to quite a few ITK's about running, people hit barriers often when they run, and run only.  

 

Things that will improve your time would be HIIT, training legs (weight training), functional fitness, circuit training etc. Probably also tidying up your diet, drinking habbits etc. Dont know anyone that is aware but David Lloyd do a class called "Blaze" anyone who has done one of these classes realises how high intensity it is, coupled with trying to get your heart rate into the 90% zone for as long as possible - a lot of emphasis on sprint intervals, inclines etc. 

Edited 10 December 2024 by JonnyBoy

[VLC86]

12 minutes ago, JonnyBoy said:

 

100%, i have spoken to quite a few ITK's about running, people hit barriers often when they run, and run only.  

 

Things that will improve your time would be HIIT, training legs (weight training), functional fitness, circuit training etc. Probably also tidying up your diet, drinking habbits etc. Dont know anyone that is aware but David Lloyd do a class called "Blaze" anyone who has done one of these classes realises how high intensity it is, coupled with trying to get your heart rate into the 90% zone for as long as possible - a lot of emphasis on sprint intervals, inclines etc. 

I’ve never done Blaze as it’s not in with my plan I don’t think but I’ve seen people after and they look dead.

 

My fastest 5k was on the back of doing 3 months straight of Sean Ts Max 30 which is similar.

[JonnyBoy]

20 minutes ago, VLC86 said:

I’ve never done Blaze as it’s not in with my plan I don’t think but I’ve seen people after and they look dead.

 

My fastest 5k was on the back of doing 3 months straight of Sean Ts Max 30 which is similar.

Yep I have a love/hate relationship with blaze.

 

 

[Lako42]

I just do TRX and Kettlebell for 40 mins twice a week on top of my running three days. 

 

 

Should probably do three days really but I like two rest days because I'm lazy and have a baby. 

 

 

Great not having to go to a gym though 

 

 

Edited 10 December 2024 by Lako42

[Ric Flair]

2 hours ago, VLC86 said:

I’m convinced that my improvements came from leg work outs. Strengthening your legs means you can push through the pain barrier much more which should make you faster I recon.

I suspect you're right as I currently do zero strength training. I know I need to and that's my target for 2025 as I maintain my running. 

[peterborofox]

Just back from my best ever 5km time, 23:27. I'm relatively pleased with that, didn't start running until early October and was struggling to even do a 4km without stopping. I couldn't long ago even jog from the KP back to Morrisons area where car was parked without being truly ****ed 

 

Did my first 10km last week at a slow pace just to build endurance. Will probably do the same Friday when I'm off (weather permitting)

[CosbehFox]

50 minutes ago, Ric Flair said:

I suspect you're right as I currently do zero strength training. I know I need to and that's my target for 2025 as I maintain my running. 

Pushed me on Ric early this year. 
 

Other big factor is cutting out the booze 

[VLC86]

57 minutes ago, Ric Flair said:

I suspect you're right as I currently do zero strength training. I know I need to and that's my target for 2025 as I maintain my running. 

It’s difficult jugging both, and definitely will be at the start but I’ve learnt that I’ve got no chance of running a decent time the day after leg day so just needs a bit of planning.

 

Squats, lunges, deadlifts, leg press, calf raises etc and you’ll be well away.