The Running Thread (formerly How fast can you run a 5k?)

[Wycombe Fox]

Soak a cap in cold water, pull it back into normal shape and put it in the freezer.

 

Put it on when you start your run. Bloody lovely as the cold water runs down your neck.

[Bellend Sebastian]

27 minutes seems to be where I'm at for a 5k at the minute (about 55 park run age grading, stats fans!).

 

Blooming hot this morning though, and air quality horrible - like running with constant slight asthma

[BKLFox]

15 hours ago, Wycombe Fox said:

Soak a cap in cold water, pull it back into normal shape and put it in the freezer.

 

Put it on when you start your run. Bloody lovely as the cold water runs down your neck.

Verses it’s 4 days just rest until it’s palatable again, your 5k time isn’t going to double by Monday.

If you guys and girls are having to take dextrose and other substitutes for what is a recreational run then you’re probably doing more harm than good to your body.

Take care all you 🏃 🏃‍♀️ 

[Trumpet]

Not surprised this thread has gone quiet. Just taken a drive to the shop to enjoy the cars aircon and noticed a few out running. One bloke was going up a 100ft hill with one of those running pushchairs. Each to their own, but it seems a bit dangerous being out in this kind of heat?

[fleshdaddy]

Yeah, I've not long got back from a walk and I was absolutely dripping with sweat, yet I saw a chap out running, albeit very, very slowly. How?! And why?!

I went out for a run at about 10:15pm last night and it was quite pleasant, but I'm off work this week and thought why not go then, then get back in time for the Scotland game.

[SecretPro]

Not run since Sunday. Dont mind admitting I won't run again until Sunday. Its just not worth it. Im no good with heat in general, a walk around the corner to Londis about killed me off.

 

I wonder, as a side note, what the average times are like between Spring and Autumn marathons? I'd much rather train and run hard through winter and early spring than I would through June to August to get fit for an Autumn marathon. 

Edited 25 June by SecretPro

[LCFCJohn]

33 minutes ago, SecretPro said:

Not run since Sunday. Dont mind admitting I won't run again until Sunday. Its just not worth it. Im no good with heat in general, a walk around the corner to Londis about killed me off.

 

I wonder, as a side note, what the average times are like between Spring and Autumn marathons? I'd much rather train and run hard through winter and early spring than I would through June to August to get fit for an Autumn marathon. 

You sound like it’s something to feel guilty about. Definitely not! I’d say anyone running in these temperatures are daft to be fair.

[VLC86]

First ever park run today and some route in NYC under Brooklyn Bridge. My brain was rattling around on every step after getting absolutely twatted last night 😂

[stretch1965]

Anyone running the Steve Morris 5 at Desford today

[SecretPro]

13k this morning. No tooth ache, no knee pain, heat still a killer.

 

Its good to be back. 

[James_lcfc]

Bit hot and sticky for my 10k this morning, but somehow managed 2nd place. 
 

Winner came in not much over 30 minutes so was way behind him, but still really pleased with how I ran. Went out a bit too hard as usual but just about held it together over the last 2 miles!

[Samilktray]

Not a runner myself but I’ve bought a pair of Adidas Evo SL’s because I’m very into my trainers and they’re very comfortable for mooching in and other day to day tasks. Lovely stuff 

[CosbehFox]

I had a good week despite the heat. 
 

Tuesday went late before England game. Did well despite the temp 

 

Thursday squeezed a run up Anstey lane and down again in the morning 

 

Saturday did Loughborough parkrun 

 

Sunday got 12k in going around Stocking Farm, Mowmacre Hill, Boggy Fleas and New Parks 

 

Got my verve back. On a calorie deficit as im trying to drop weight before doing Manchester Half in October and stop around end of August beginning a training programme 

[VLC86]

Just been out for a 5k. I’ve lost a lot of fitness  holiday and thought I’d push myself to see how I got on, not a million miles away from my current 5k pace but bloody hell it was significantly harder work than it has been.

 

No gym or eating a vegetable in the best part of a month has set me right back.

[SecretPro]

Looking at Race Day shoes - tried on Vaporfly 4s and they were tight as...reading that is TTS but then some people also saying to size up by a half size. 

 

Anybody wear them and can confirm? 

[Les-TA-Jon]

Been a good stretch of consistent running over the last 15 weeks. Much more focused on 'easy' and 'slow' running - and really feeling the benefits. Did my 4th 10K ever this morning (70mins) and was never out of breath or anything. 

 

I'm 36 and had been inactive my entire life, before I started Couch to 5K back in March 2025, so I'm happy with my progress. 

[VLC86]

3 hours ago, Les-TA-Jon said:

Been a good stretch of consistent running over the last 15 weeks. Much more focused on 'easy' and 'slow' running - and really feeling the benefits. Did my 4th 10K ever this morning (70mins) and was never out of breath or anything. 

 

I'm 36 and had been inactive my entire life, before I started Couch to 5K back in March 2025, so I'm happy with my progress. 

Congrats mate keep going, it’s worth it.

[CosbehFox]

On 03/07/2026 at 13:21, Les-TA-Jon said:

Been a good stretch of consistent running over the last 15 weeks. Much more focused on 'easy' and 'slow' running - and really feeling the benefits. Did my 4th 10K ever this morning (70mins) and was never out of breath or anything. 

 

I'm 36 and had been inactive my entire life, before I started Couch to 5K back in March 2025, so I'm happy with my progress. 

Good work it’s all about the consistency. Those easy runs do far more work than it’s acknowledged. 
 

I did Irchester Country Park parkrun today. What a lovely course in the trails. A bit up and down in parts but nothing too taxing. That I was eleven seconds off this years PB is a good sign, had a cracking tempo run on Thursday in the lunchtime sun. 

[waddadamadda]

On 02/07/2026 at 13:32, SecretPro said:

Looking at Race Day shoes - tried on Vaporfly 4s and they were tight as...reading that is TTS but then some people also saying to size up by a half size. 

 

Anybody wear them and can confirm? 

I’ve got wide feet and the Vaporfly fit like a slipper. I’m normally a size 5 and always order 6.5 in Nike.

 

[Bellend Sebastian]

Gave up on a 10k about two thirds in. The heat wasn't helping but I think I'm just absolutely knackered

[VLC86]

Going to do my longest run in a couple of months tomorrow as I want to get back into doing decent distances. Problem is, since being back I’ve done a couple of runs and leg day so I can currently barely walk. Rinse and repeat.

[VLC86]

14 hours ago, VLC86 said:

Going to do my longest run in a couple of months tomorrow as I want to get back into doing decent distances. Problem is, since being back I’ve done a couple of runs and leg day so I can currently barely walk. Rinse and repeat.

Got it done and enjoyed being back plodding down the canal. 7 miles in the bag and glad that it felt like I had more in me which I wasn’t expecting at all.

[SecretPro]

Lovely running this morning when it was overcast. Just shy of 21K done at comfortable 5:33 per km pace. Felt so much better than in the last month or so post Leamington Half. Glad to have got a longish one in before the coming 'heat wave'. 

[Heart-Shaped Fox]

Done a marathon run today for the first time in about 3/4 months. I'm in the Manchester marathon next year and 3 hours sub is the aim. **** me not sure how I can do that 🤣

 

Today's aim was keep it around 4:45 per km. 

 

Did the first half marathon in 1:40 I think it was (elapsed time), with no stops except a minute piss break. Had a 5/6 min rest snack and refuel at around 23km in. Got to about 20 miles in and legs started to go. Think the fact I did leg day earlier in the week and the DOMS from it **** me for about 4 days, didn't help I did a 22km on Friday too 🤣🤣🤣 

 

Finished it in 3:34 elapsed time, would have been 3:24 without stopping. Would have liked 3:30 dead but had to stop more than I'd like in the last 10km just to shake the legs and buy a drink. So I'm blaming the heat and the achy legs 🤣

 

Still beat my marathon PB by about 2 and half mins though which I set on Christmas Day, although splits were more rounded there. 

Edited 10 hours ago by Heart-Shaped Fox

[VLC86]

3 hours ago, Heart-Shaped Fox said:

Done a marathon run today for the first time in about 3/4 months. I'm in the Manchester marathon next year and 3 hours sub is the aim. **** me not sure how I can do that 🤣

 

Today's aim was keep it around 4:45 per km. 

 

Did the first half marathon in 1:40 I think it was (elapsed time), with no stops except a minute piss break. Had a 5/6 min rest snack and refuel at around 23km in. Got to about 20 miles in and legs started to go. Think the fact I did leg day earlier in the week and the DOMS from it **** me for about 4 days, didn't help I did a 22km on Friday too 🤣🤣🤣 

 

Finished it in 3:34 elapsed time, would have been 3:24 without stopping. Would have liked 3:30 dead but had to stop more than I'd like in the last 10km just to shake the legs and buy a drink. So I'm blaming the heat and the achy legs 🤣

 

Still beat my marathon PB by about 2 and half mins though which I set on Christmas Day, although splits were more rounded there. 

With your half marathon time,  and proper training I think you’ll get 3 hours. My half marathon time is 1.40 and you are much quicker than me.