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

[deejdeej]

Not sure whether to call it a day with running. My knees are cracking like mad and around the knee caps there feels like constant pressure after any sort of longer run. Maybe running on the treadmill is the answer but that just seems depressing! Any miracle cures?

[Ric Flair]

41 minutes ago, deejdeej said:

Not sure whether to call it a day with running. My knees are cracking like mad and around the knee caps there feels like constant pressure after any sort of longer run. Maybe running on the treadmill is the answer but that just seems depressing! Any miracle cures?

I'd try and seek the professional opinion of someone experienced with runners and ask them to cut the bull shit and give it you straight on what needs to be done.

[FLAN]

On 25/09/2026 at 15:37, VLC86 said:

I might be wrong, but I’m sure I saw something on Leicester in the community’s (the club account) promoting it on social media. If you contact them, I recon they’ll give you details.

This turned out to be correct. 
 

Mondays 7-8pm at GNG riverside ground. 
 

trying it out Monday coming 👍

[VLC86]

4 hours ago, FLAN said:

This turned out to be correct. 
 

Mondays 7-8pm at GNG riverside ground. 
 

trying it out Monday coming 👍

Nice one, enjoy.

[James_lcfc]

9 hours ago, Ric Flair said:

At somewhat of a cross roads with what I want to do next in running. This last year has been extremely fulfilling in doing my first marathon and ultra distance, but those two events and training blocks completely altered my previous running habits and goals.

 

After a period of prolonged recovery, i've set about a bit of a training block ahead of Leicester Half but as i'm becoming more experienced a runner i'm feeling less structured recently. Fitness levels are likely much stronger than a year - 18 months ago but I actually think over shorter distances I was quicker. I intend to try and PB a HM next weekend and yet my 5km and possibly even 10km PBs i'd struggle to beat right now if I full sent it.

 

Not sure whether to focus more on some shorter stuff next year and enjoy the love/hate relationship of that, I don't actually like the feeling of pushing it to the max but am competitive with myself.

 

I also am tempted by another ultra, but this time an official race rather than my own pilgrimage. The marathon and ultra took so much out of me this year and in terms of races i've done this year will be overall lower than the previous two and i'm equally torn on wanting to go for more experiences next year ala quantity over quality as I do enjoy the frequency of events and the day itself.

 

Wish I could do it all

In my opinion, everyone would benefit from improving their 5/10km time - It will make you a better and more efficient runner. That will cascade down (or up in this case) to the longer distances nicely.

 

Having said that though, if you don't like it I wouldn't bother - Consistency is absolutely key with running and it's difficult to be consistent with something you really don't enjoy. It's normal to dread the harder sessions, but you probably need to enjoy them...at least a little bit anyway! 

 

None of us are going to be pro's so it's a case of finding a balance between enjoyment and progressing your running really.

[Ric Flair]

40 minutes ago, James_lcfc said:

In my opinion, everyone would benefit from improving their 5/10km time - It will make you a better and more efficient runner. That will cascade down (or up in this case) to the longer distances nicely.

 

Having said that though, if you don't like it I wouldn't bother - Consistency is absolutely key with running and it's difficult to be consistent with something you really don't enjoy. It's normal to dread the harder sessions, but you probably need to enjoy them...at least a little bit anyway! 

 

None of us are going to be pro's so it's a case of finding a balance between enjoyment and progressing your running really.

I wholeheartedly agree, sharpening your pace over shorter distances will benefit the endurance too, in the same way that increasing volume and cardiovascular base can compliment the ability to keep pushing your body to max efforts. 

 

I actually like doing speed sessions but the feeling of running 5-10km at top end is not a nice feeling. It really hurts in a different way than the hurt comes from vast distances. Both when they arrive are horrible lets face it and you have to knuckle it.

 

Just plateaued big time when it comes to pace work. Been doing a sub 1hr 40 half marathon plan which has got me doing pace work at around 4:30 per km in short reps and then up to 4:40-4:50 for race pace efforts. The former I can do for a few km and the latter I can do for 10-15km OK, but i'm almost seeing no improvement in my top end speed. I used to be able to hold 5km at 4:20s for example. Not been able to hold a HM at 4:40 lets say but feel a bit more likely that could be achievable. 

 

Think i'm getting in the way of myself

[James_lcfc]

10 minutes ago, Ric Flair said:

I wholeheartedly agree, sharpening your pace over shorter distances will benefit the endurance too, in the same way that increasing volume and cardiovascular base can compliment the ability to keep pushing your body to max efforts. 

 

I actually like doing speed sessions but the feeling of running 5-10km at top end is not a nice feeling. It really hurts in a different way than the hurt comes from vast distances. Both when they arrive are horrible lets face it and you have to knuckle it.

 

Just plateaued big time when it comes to pace work. Been doing a sub 1hr 40 half marathon plan which has got me doing pace work at around 4:30 per km in short reps and then up to 4:40-4:50 for race pace efforts. The former I can do for a few km and the latter I can do for 10-15km OK, but i'm almost seeing no improvement in my top end speed. I used to be able to hold 5km at 4:20s for example. Not been able to hold a HM at 4:40 lets say but feel a bit more likely that could be achievable. 

 

Think i'm getting in the way of myself

Yeah the shorter distances are a different type of pain aren't they.

 

Sounds like you're stronger aerobically but lacking a bit of sharpness maybe. I've had some improvements over 5km recently doing 1 and 2 minute reps if you've tried them? So 16 x 1minute or 10 x 2 minutes off a minute slow jog/walk. I run those sessions very hard so can only really do it once per week. Also do a couple of longer rep threshold sessions per week.

 

Recovery is a big part of it though - Bed early on hard run days and good nutrition or you're wasting your time...especially as you get into your 40's. Alcohol will ruin you as well!

[Ric Flair]

3 minutes ago, James_lcfc said:

Yeah the shorter distances are a different type of pain aren't they.

 

Sounds like you're stronger aerobically but lacking a bit of sharpness maybe. I've had some improvements over 5km recently doing 1 and 2 minute reps if you've tried them? So 16 x 1minute or 10 x 2 minutes off a minute slow jog/walk. I run those sessions very hard so can only really do it once per week. Also do a couple of longer rep threshold sessions per week.

 

Recovery is a big part of it though - Bed early on hard run days and good nutrition or you're wasting your time...especially as you get into your 40's. Alcohol will ruin you as well!

Will try the reps, my block seems to have moved away from those 400-800 metre reps to threshold stuff, I.e. middle block of race pace either side of a longish warm up and cool down etc.

[Les-TA-Jon]

Shaved 64 secs off my 5K PB this morning. 

 

[LcFc_Smiv]

Does anyone listen to any podcasts around running? Ive been listening to the strength of running podcast which is great but a lot of the episodes are so specific on certain topics there almost not applicable.

[Messi]

3 hours ago, LcFc_Smiv said:

Does anyone listen to any podcasts around running? Ive been listening to the strength of running podcast which is great but a lot of the episodes are so specific on certain topics there almost not applicable.

Untapped with Spencer Matthew’s is quite good. 
 

Some good topics discussed and has some decent guests on. 

[Unabomber]

I’m getting back in to running now, really fell off the last few months. Was training for a half marathon earlier in the year which went well. After that though I just wasn’t consistent without having a proper plan. I have just started following the same plan now but with a quicker goal time. Also much easier now it’s getting cooler. 

[waddadamadda]

Holme Pierrepont parkrun for me this morning and ticking off my 128th different location. Boring as f but if you like flat then it’s the course for you.

Managed my fastest parkrun since September 2025 (pre fracture). Still about 90 seconds of my happy 5K pace but will take that. 

[VLC86]

39 minutes ago, waddadamadda said:

Holme Pierrepont parkrun for me this morning and ticking off my 128th different location. Boring as f but if you like flat then it’s the course for you.

Managed my fastest parkrun since September 2025 (pre fracture). Still about 90 seconds of my happy 5K pace but will take that. 

Nice, I used to live around the corner from there so used to run around that. It’s a massive bitch if the wind is blowing around the water sports centre.

[VLC86]

Did just under 9 miles earlier when I planned to do 10 alternating at half marathon PB pace for next week but that didn’t go very well.

 

Completely forgot I had my flu jab yesterday afternoon and I think this played a massive factor. Gels were making me feeling like I would either be sick or shit myself which never happens. Either that or pushing for a PB next week is going to be hell on earth (likely both).

[Ric Flair]

On 01/10/2026 at 21:27, LcFc_Smiv said:

Does anyone listen to any podcasts around running? Ive been listening to the strength of running podcast which is great but a lot of the episodes are so specific on certain topics there almost not applicable.

There are plenty out there, i've been meaning to listen to a few more as the only one I really listen to is Motional Intelligence. The guests tend to be all the up and coming running content creators on social media so won't be everyone's cup of tea but I find it interesting.

[Ric Flair]

Good luck @CosbehFox at Manchester Half, supposed to be a class event. 💪

[Unabomber]

Just did 13km fantastic conditions best for months.

[SecretPro]

Last testing run out before Leicester Half this morning in probably the best possible conditions. 

 

10K at quicker than HM race pace, 42:22 PB. Now to rest...

[VLC86]

3 hours ago, SecretPro said:

Last testing run out before Leicester Half this morning in probably the best possible conditions. 

 

10K at quicker than HM race pace, 42:22 PB. Now to rest...

Smashed it mate well done.

[Miquel The Work Geordie]

Had a bit of a niggling achilles number the past couple of weeks - managed a 26km on her yesterday with no fuss, the 2,000 miles in 2026 is back on baby

[Miquel The Work Geordie]

Got a little roddy yesterday evening when I could see my breath in the air, what a temperature that was by the way

[VLC86]

1 hour ago, Miquel The Work Geordie said:

Had a bit of a niggling achilles number the past couple of weeks - managed a 26km on her yesterday with no fuss, the 2,000 miles in 2026 is back on baby

Fair play, I’m doing half of that and it’s turning into a bit of a slog.

[Messi]

Great Scottish Run half marathon in 1h 32mins which I’m buzzing with. 
 

Wasn’t sure how it was going to play out as had a couple of niggles leading up to it so to come away with a 7min PB was class. 

[CosbehFox]

On 04/10/2026 at 07:23, Ric Flair said:

Good luck @CosbehFox at Manchester Half, supposed to be a class event. 💪

Class? **** me I ran 8 minutes quicker than my last half and was thirty seconds off a personal best. Biggest ever runners high I’ve had. A cracking course and the last three miles is incredible. The crowds through Chorlton were amazing, Tour De France esque. 
 

Worst of all I stacked it during a bit of a warm up and cut my knee up. Right hand side is ****ing battered 
 

Proper vibe of a day though. I hadn’t pinned myself to any time before the event. Just wanted to do better than Birmingham this year; was quite upsetting and one of the only things I was using as a tool to help me through a divorce/break up. 

Edited yesterday at 16:31 by CosbehFox