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

[Miquel The Work Geordie]

Real hard slog of a 23km this morning after a week off eating and drinking like I've been at an all inclusive, a good 30-40 seconds slower per km, had to bring the pace right down, feel like I'm carrying a bloody baby

[Sol thewall Bamba]

Don't usually run in the mornings but just been out for 12k. Really enjoyed it, the cool air after the last 3 months was absolutely delightful. 

 

Weirdly, I came back stinking of the fire from the new forest which is about 5 miles as the crow flies from our house, but I couldn't smell it in the air when I was out. Guess it just built up gradually on me.

[Les-TA-Jon]

For those of you posting distances of 12-20+km like it's nothing - how long have you been running/training? 

[SecretPro]

20 minutes ago, Les-TA-Jon said:

For those of you posting distances of 12-20+km like it's nothing - how long have you been running/training? 

into my third year now. 39 this month. Lovin it. 

[CosbehFox]

21 minutes ago, Les-TA-Jon said:

For those of you posting distances of 12-20+km like it's nothing - how long have you been running/training? 

6 years. It took me approx three to four months to get into those distances. 

[CosbehFox]

Just pounded the Groby Road hill into the Anstey Lane descent. 
 

I’ve been using this run as an indicator as to where I am in my running/fitness since May when I moved here after my marriage breaking down. My mental strength has been in debt to my running / calorie counting / gym. Without the guidance of this I don’t think I’d be the full shilling right now. I ran both Ashby 20 & Birmingham Half when I was emotionally and mentally battered. The latter was probably my biggest achievement if my slowest half marathon. Ashby I think I could have cried if I wasn’t totally shattered by it. 

 

I’m revving up to Manchester in October as an attempt to really give it everything while Sheffield in April 2027 is another stepping stone (going for 10 races in 10 cities of the UK). I’ll try to do Leicester as more of a casual stretch out than quick times and hopefully get somewhere near my second quickest half there. 
 

Anyway, I’ve shaved nearly three minutes off my first run on that route. From 28:40ish to 26:00. I’m confident by the end of the year I’ll sub 25 it. Parkrun I’m hoping to get back into sub 25s consistently. 
 

2026 has been a shitter. Not just my own circumstance but I’ve had too many family and friends lose loved ones. 

[James_lcfc]

24 minutes ago, Les-TA-Jon said:

For those of you posting distances of 12-20+km like it's nothing - how long have you been running/training? 

13 years for me now. It's nice when you progress to be able to go out for 10 miles+ and it feel nice and comfortable. You can completely zone out and barely remember most of it after.

 

No such thing as a nothing distance though, regardless of your ability - 1km can be horrendous if you run it hard enough!

[Bellend Sebastian]

1 hour ago, Les-TA-Jon said:

For those of you posting distances of 12-20+km like it's nothing - how long have you been running/training? 

Let's me start by saying I am NOT an expert runner in any sense (I peaked with a very average half marathon time more years ago than I care to admit) but I always tell people starting out to master the art of running slowly, or at least, so you're not pushing yourself very hard.

 

Once you can run for over half an hour and not feel spent you realise that running a bit further isn't a big deal and there comes a point when you start thinking that running another mile is just another 8/9/10 minutes or whatever and if you've already been running for an hour or so, that doesn't seem like much, does it? Like James says, you just get into a rhythm and become a lot less aware that you're actually running.

 

You have to take a bit of care as when your head can cope with the idea it's easy to overdo it and if you build up too quickly that's when your body won't thank you and you'll get niggles and injuries. 

 

Apologies if I've pitched this wrong or oversimplified it, but I still get people looking at me like I've done something amazing if I've ran 8 or 9 miles but seriously if I can do that anybody can

[Les-TA-Jon]

2 hours ago, CosbehFox said:

6 years. It took me approx three to four months to get into those distances. 

Were you already physically active/fit in other ways? 

 

For reference I was completely inactive, never really done sport, never done gym and started Couch to 5K back in March 2025. I'm now doing 3 runs a week, averaging 15-20k per week, and my longest distance is 12K. But idea of someone going from where I started to 20K+ runs in the space of 12 weeks is mind boggling to me. 

[Trumpet]

19 minutes ago, Les-TA-Jon said:

Were you already physically active/fit in other ways? 

 

For reference I was completely inactive, never really done sport, never done gym and started Couch to 5K back in March 2025. I'm now doing 3 runs a week, averaging 15-20k per week, and my longest distance is 12K. But idea of someone going from where I started to 20K+ runs in the space of 12 weeks is mind boggling to me. 

I wasn’t physically active before I started running last summer. I wasn’t out of shape really, but I’d run a 5k in 30 mins, feel like I was going to die during and then struggle to walk for a day or two after.

 

Took about 3 or 4 months to be able to run a 10k and gradually upped my long run distance most weeks. Once you’ve got a decent aerobic base, the legs tend to catch up and adding distance isn’t too difficult, I think.

[Les-TA-Jon]

2 minutes ago, Trumpet said:

I wasn’t physically active before I started running last summer. I wasn’t out of shape really, but I’d run a 5k in 30 mins, feel like I was going to die during and then struggle to walk for a day or two after.

 

Took about 3 or 4 months to be able to run a 10k and gradually upped my long run distance most weeks. Once you’ve got a decent aerobic base, the legs tend to catch up and adding distance isn’t too difficult, I think.

I went from complete inactivity to 10K - but it took me about 9 months. 

That's why I'm asking about CosbehFox's background because if they went from inactivity to 20K+ in 12 weeks, that's crazy. 

[CosbehFox]

30 minutes ago, Les-TA-Jon said:

Were you already physically active/fit in other ways? 

 

For reference I was completely inactive, never really done sport, never done gym and started Couch to 5K back in March 2025. I'm now doing 3 runs a week, averaging 15-20k per week, and my longest distance is 12K. But idea of someone going from where I started to 20K+ runs in the space of 12 weeks is mind boggling to me. 

Played footy but I was off for a bit at the time. 
 

It was 10% each week incrementally, that how I viewed it. If you start at 10k, it’s an extra k each week. Bit by bit. Up to 16k, it felt how okay. That was a big landmark 

[Les-TA-Jon]

1 minute ago, CosbehFox said:

Played footy but I was off for a bit at the time. 
 

It was 10% each week incrementally, that how I viewed it. If you start at 10k, it’s an extra k each week. Bit by bit. Up to 16k, it felt how okay. That was a big landmark 

Right so you were active/had a background in sport/activity then? I was confused, because Couch to 5K itself takes 9 weeks. To add another 15K in the space of 3 additional weeks is pretty tough going. 

[VLC86]

4 hours ago, Les-TA-Jon said:

For those of you posting distances of 12-20+km like it's nothing - how long have you been running/training? 

On and off for 2 years I’d say. If you want to get up to them distances, do what you are comfortable with in week 1 and add a mile once a week. You’d be shocked at how quickly you consider these sort of distances to be standard. I wouldn’t have dreamt I’d have been able to do it 3/4 years ago and now like others, I love plodding along new long distance routes.

[Les-TA-Jon]

33 minutes ago, VLC86 said:

On and off for 2 years I’d say. If you want to get up to them distances, do what you are comfortable with in week 1 and add a mile once a week. You’d be shocked at how quickly you consider these sort of distances to be standard. I wouldn’t have dreamt I’d have been able to do it 3/4 years ago and now like others, I love plodding along new long distance routes.

Are you doing strength work too or is it just running? 

I've spent the last 12 weeks or so adding 0.5K to my long run each week - going from 5K to 12K in that time, but then I got a knee injury and I wonder if its from increasing the load week on week, without any strength work

[VLC86]

54 minutes ago, Les-TA-Jon said:

Are you doing strength work too or is it just running? 

I've spent the last 12 weeks or so adding 0.5K to my long run each week - going from 5K to 12K in that time, but then I got a knee injury and I wonder if its from increasing the load week on week, without any strength work

I spent a long time going to the gym a lot yeah but over the last year or so this has dropped off due to either struggling to fit it in or strengthening making me ache. So short answer I’d say yeah definitely do that as it’s very beneficial.

 

Your knee could be down to a lot of factors, what’s the injury?

 

Could be your shoes, could be the volume of your weekly mileage being done in that long run, could be your posture etc etc.

 

I had an IT band issue when I first started upping the mileage and that was mainly because I was doing too much of my mileage on the longer run. I’d say I still fell into that trap recently but my body was more acclimatised to it.

[Miquel The Work Geordie]

6 hours ago, Sol thewall Bamba said:

Don't usually run in the mornings but just been out for 12k. Really enjoyed it, the cool air after the last 3 months was absolutely delightful. 

 

Weirdly, I came back stinking of the fire from the new forest which is about 5 miles as the crow flies from our house, but I couldn't smell it in the air when I was out. Guess it just built up gradually on me.

 

I prefer nipping out in the evenings too man but the difference in night versus morning temps this week is too stark at around +10°C later on, mornings are a must until the weekend for me when it looks like we might actually get some unsettled weather in Leics

[Les-TA-Jon]

17 minutes ago, VLC86 said:

I spent a long time going to the gym a lot yeah but over the last year or so this has dropped off due to either struggling to fit it in or strengthening making me ache. So short answer I’d say yeah definitely do that as it’s very beneficial.

 

Your knee could be down to a lot of factors, what’s the injury?

 

Could be your shoes, could be the volume of your weekly mileage being done in that long run, could be your posture etc etc.

 

I had an IT band issue when I first started upping the mileage and that was mainly because I was doing too much of my mileage on the longer run. I’d say I still fell into that trap recently but my body was more acclimatised to it.

I've done three 5Ks and an interval run since, so I think it's OK. It was just that I had been doing an increasingly longer long run each week for several weeks in a row and then my knee suddenly hurt and I had to abandon that long run - all a bit random really. 

[Ric Flair]

17 hours ago, CosbehFox said:

Just pounded the Groby Road hill into the Anstey Lane descent. 
 

I’ve been using this run as an indicator as to where I am in my running/fitness since May when I moved here after my marriage breaking down. My mental strength has been in debt to my running / calorie counting / gym. Without the guidance of this I don’t think I’d be the full shilling right now. I ran both Ashby 20 & Birmingham Half when I was emotionally and mentally battered. The latter was probably my biggest achievement if my slowest half marathon. Ashby I think I could have cried if I wasn’t totally shattered by it. 

 

I’m revving up to Manchester in October as an attempt to really give it everything while Sheffield in April 2027 is another stepping stone (going for 10 races in 10 cities of the UK). I’ll try to do Leicester as more of a casual stretch out than quick times and hopefully get somewhere near my second quickest half there. 
 

Anyway, I’ve shaved nearly three minutes off my first run on that route. From 28:40ish to 26:00. I’m confident by the end of the year I’ll sub 25 it. Parkrun I’m hoping to get back into sub 25s consistently. 
 

2026 has been a shitter. Not just my own circumstance but I’ve had too many family and friends lose loved ones. 

Big up yourself mate, some great effort here and sorry you've been struggling pal. Running is an amazing outlet in life.

[VLC86]

On 11/08/2026 at 09:11, CosbehFox said:

Just pounded the Groby Road hill into the Anstey Lane descent. 
 

I’ve been using this run as an indicator as to where I am in my running/fitness since May when I moved here after my marriage breaking down. My mental strength has been in debt to my running / calorie counting / gym. Without the guidance of this I don’t think I’d be the full shilling right now. I ran both Ashby 20 & Birmingham Half when I was emotionally and mentally battered. The latter was probably my biggest achievement if my slowest half marathon. Ashby I think I could have cried if I wasn’t totally shattered by it. 

 

I’m revving up to Manchester in October as an attempt to really give it everything while Sheffield in April 2027 is another stepping stone (going for 10 races in 10 cities of the UK). I’ll try to do Leicester as more of a casual stretch out than quick times and hopefully get somewhere near my second quickest half there. 
 

Anyway, I’ve shaved nearly three minutes off my first run on that route. From 28:40ish to 26:00. I’m confident by the end of the year I’ll sub 25 it. Parkrun I’m hoping to get back into sub 25s consistently. 
 

2026 has been a shitter. Not just my own circumstance but I’ve had too many family and friends lose loved ones. 

Sorry to hear that mate. For me, running helps to give me a bit of a purpose and build resilience, sounds like you’ve had a rough one so fair play for finding the time and focus on running.

[VLC86]

I’ve spent 2 years training for races increasing in distance which has meant I’ve not played as much football as I had done for the previous few years. Turned 40 the other month and played 6 a side at St Margaret’s last night. It was probably the heat and we were a player down for 1 of the games but bloody hell I think the feeling of me being able to counter the impact of age with being much fitter than everyone else is starting to fade 😂.

[Heart-Shaped Fox]

Managed to get 22km in today. Not run more than this distance in a month or more now, really need to be doing a 30k so hope the temp drops soon. 

 

Sun beaming down at 33/34 degrees this morn, honestly couldn't do any more and that was a lightish pace by my standards. Drops to low 20s next week so hoping to do a higher distance one then

[Heart-Shaped Fox]

Also on a separate issue, are people just getting more and more selfish or twattish whilst you're out running, or is it just a thing around here? 😂

 

They see you coming towards them from a good distance away and don't make any effort to move over on a path, I always run to a side to give them the whole path to step into. I'm talking about people together or in a group not really individuals. 

 

Had some old **** in a mobility scooter literally decide to turn into my path to get into a side road rather than wait probably one second for me to go straight past him and on my way. Looked at him said 'really' to him, shouted dickhead at him and went on my way. It's definitely more of a thing than ever though. 

 

I've even bumped into people in the past when Ive had no space to move to, through purely their fault for being thick/selfish/ignorant and I've just carried on going. Hope it teaches them a lesson 😂

[VLC86]

5k at about 5.30pm 🤮

[Les-TA-Jon]

20 hours ago, Heart-Shaped Fox said:

Also on a separate issue, are people just getting more and more selfish or twattish whilst you're out running, or is it just a thing around here? 😂

 

They see you coming towards them from a good distance away and don't make any effort to move over on a path, I always run to a side to give them the whole path to step into. I'm talking about people together or in a group not really individuals. 

 

Had some old **** in a mobility scooter literally decide to turn into my path to get into a side road rather than wait probably one second for me to go straight past him and on my way. Looked at him said 'really' to him, shouted dickhead at him and went on my way. It's definitely more of a thing than ever though. 

 

I've even bumped into people in the past when Ive had no space to move to, through purely their fault for being thick/selfish/ignorant and I've just carried on going. Hope it teaches them a lesson 😂

Yes this really pisses me off. And I think people have gotten way worse about it. 
 

I’ve literally had incidents when I’m running towards a group of 4 people, all walking side by side, taking up the entire width of the path. And they see me running towards them, from at least 200-300m away. 
 

And they just don’t move or register you. I just kept my form, pace and position and end up in a game of chicken with them. It’s maddening.