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

[VLC86]

3 hours ago, Ric Flair said:

Good luck @VLC86 this weekend son!

Thanks mate, dreading it and buzzing in equal measure.

[CosbehFox]

Great Birmingham Run for me on Sunday. 
 

Life’s ****ing heavy at the moment. So no expectation. Just take the chance to run around the city I lived in for eight years. Very early start of before 9am. Think performance be very weather dependent 

[Ric Flair]

9 hours ago, CosbehFox said:

Great Birmingham Run for me on Sunday. 
 

Life’s ****ing heavy at the moment. So no expectation. Just take the chance to run around the city I lived in for eight years. Very early start of before 9am. Think performance be very weather dependent 

Go well son

[waddadamadda]

On 30/04/2026 at 19:15, SecretPro said:

Thought you needed a qualifying time for Boston UK or is it that your time there qualifies you for British Nationals? I know its a serious, serious race though. 

Not to my knowledge, no. There are a number of runners who finish in the 5hr+ bracket. The race can be used as a qualifier for other races. 

[Heart-Shaped Fox]

Kings Lynn GEAR 10km today. 

 

38:28 which I'm happy with, although I always want more. 😂

 

42:13 last year so chuffed with the improvement. 

 

Km7&8 dropped to just over 4 mins pace when was determined to stay under the whole run. But did want to save some in the tank for the final stretch. 

 

71st position out of 2000 something and 36th in my age category. Will target a 36 min run there next year. 

 

Recommend the event, really good vibe, mostly flat and well organised.

 

Edited 3 May by Heart-Shaped Fox

[VLC86]

A humbling days running here 😂.

 

Did the Ultra X Scotland 50k (which was 52, c unts) in 5:55. It’s a stunning route, but with the overall elevation gain being the same as going up and down Ben Nevis it is brutal. Glad I did it and got it done, but I recon my days of picking some of the worst possible races to enter are done.

[CosbehFox]

1:59:01 for me today, delighted with that given training been way off and life being crap. Good event. Three really challenging parts of the course. Whilst the finale isn’t quite New Walk, the haul up Moor Street is tough. Crowds were great. 
 

Manchester in October now. With an eye towards a test in Sheffield 2027

[foxy tiler]

Just started the couch to 5k......Jo whiley going on in my ear how well im doing....not realising im out of breath red in the face and my lungs are trying to escape from my body.....tell me it gets easier.....

[VLC86]

17 hours ago, VLC86 said:

A humbling days running here 😂.

 

Did the Ultra X Scotland 50k (which was 52, c unts) in 5:55. It’s a stunning route, but with the overall elevation gain being the same as going up and down Ben Nevis it is brutal. Glad I did it and got it done, but I recon my days of picking some of the worst possible races to enter are done.

Just checked the results and I finished 31st out of 244 running this distance 😂.

 

About 30k in there was nobody around me and I was as laughing to myself about how funny it would be to accidentally win it, in that last 20k I was passed by loads of people so I’m guessing I genuinely was in the top 5 at that point.

[SecretPro]

1 hour ago, foxy tiler said:

Just started the couch to 5k......Jo whiley going on in my ear how well im doing....not realising im out of breath red in the face and my lungs are trying to escape from my body.....tell me it gets easier.....

It gets....... different.

[VLC86]

2 hours ago, foxy tiler said:

Just started the couch to 5k......Jo whiley going on in my ear how well im doing....not realising im out of breath red in the face and my lungs are trying to escape from my body.....tell me it gets easier.....

Well done. Honestly, it’s quite often an internal battle to keep yourself going but when I’ve got past that, it personally find the rewards massively outweigh the effort.

[foxy tiler]

41 minutes ago, VLC86 said:

Well done. Honestly, it’s quite often an internal battle to keep yourself going but when I’ve got past that, it personally find the rewards massively outweigh the effort.

Ask me in a month's time 🤣🤣👍 in truth im not unfit as in carrying loads of weight and my jobs very physical but my cardio is lacking and id just like to be able to run 5k to keep in reasonable shape. 

[deejdeej]

3 hours ago, foxy tiler said:

Just started the couch to 5k......Jo whiley going on in my ear how well im doing....not realising im out of breath red in the face and my lungs are trying to escape from my body.....tell me it gets easier.....

It does, I recall struggling on week 2 and looking ahead at what weeks 4 and 5 were and thinking there wasnt as chance in hell id be able to run for 5 minutes without stopping let alone 20. Anyway, I bottled it and repeated week 3 a few times before I had the balls to try and progress . After I managed week 4 I couldn't believe how I had the lungs and willpower to get through the remaining weeks but I did. Now ive done a few half marathons without stopping and worryingly rely on running for my own mental health 

[foxy tiler]

2 hours ago, deejdeej said:

It does, I recall struggling on week 2 and looking ahead at what weeks 4 and 5 were and thinking there wasnt as chance in hell id be able to run for 5 minutes without stopping let alone 20. Anyway, I bottled it and repeated week 3 a few times before I had the balls to try and progress . After I managed week 4 I couldn't believe how I had the lungs and willpower to get through the remaining weeks but I did. Now ive done a few half marathons without stopping and worryingly rely on running for my own mental health 

Brilliant stuff well done mate must give you a great sense of achievement.  👏 

[Trumpet]

6 hours ago, foxy tiler said:

Just started the couch to 5k......Jo whiley going on in my ear how well im doing....not realising im out of breath red in the face and my lungs are trying to escape from my body.....tell me it gets easier.....

It gets easier, but you’ll probably want to keep pushing yourself which is no bad thing. 

As an example - 

 

I started running last year. In Feb 2025 I ran just shy of a 5k at 10:30min/mi pace. My max heart rate during this was 195bpm with my average 182bpm.

 

This morning I ran just shy of 10k at about 9:30min/mi pace with my average heart rate being 160bpm. It felt very easy and enjoyable.

 

Stick with it, you’ll eventually start feeling better and enjoying it!

[Super Shinji]

3 hours ago, foxy tiler said:

Ask me in a month's time 🤣🤣👍 in truth im not unfit as in carrying loads of weight and my jobs very physical but my cardio is lacking and id just like to be able to run 5k to keep in reasonable shape. 

I've only just started running again after a year out. Was running 50 min 10ks 3 years ago. Couldn't do a mile without stopping this morning. Consistency is absolutely key. Little and often. On a 2 month plan now to get me back up to 5k runs 3 times a week.

[waddadamadda]

6 hours ago, foxy tiler said:

Just started the couch to 5k......Jo whiley going on in my ear how well im doing....not realising im out of breath red in the face and my lungs are trying to escape from my body.....tell me it gets easier.....

It doesn’t necessarily get easy because we change our goals…..

I’ve never actually done C25K (went straight couch to marathon) and I don’t regret it one bit

Good luck! 

[FoxesDeb]

4 hours ago, waddadamadda said:

It doesn’t necessarily get easy because we change our goals…..

I’ve never actually done C25K (went straight couch to marathon) and I don’t regret it one bit

Good luck! 

How did you find couch to marathon? I've been thinking about it with the aim to enter the Murcia marathon in Feb 2027, but thinking maybe I should try the half first

[deejdeej]

6 hours ago, foxy tiler said:

Brilliant stuff well done mate must give you a great sense of achievement.  👏 

Most of the time yeah, you'll feel great after a run but I also get a bit arsey if im due a run and really can't be bothered 

[waddadamadda]

21 hours ago, FoxesDeb said:

How did you find couch to marathon? I've been thinking about it with the aim to enter the Murcia marathon in Feb 2027, but thinking maybe I should try the half first

I don’t regret it at all. I was an overweight total non runner who ended up with a London marathon ballot place.

 

Not exaggerating by saying this….it totally changed my life

[SecretPro]

Anyone compared their garmin VO2 Max to a lab test? 

[09bballer]

9 hours ago, SecretPro said:

Anyone compared their garmin VO2 Max to a lab test? 

No, I read that it's often 10 or 15% out but useful anyway.

Does yours change? Mine always says 51, perhaps I need to put more effort in.

[evil jack]

5 hours ago, 09bballer said:

No, I read that it's often 10 or 15% out but useful anyway.

Does yours change? Mine always says 51, perhaps I need to put more effort in.

Mines been stuck on the last bit of blue / excellent for ages. I’m now far too obsessed in getting into the purple bit .

 

 

[VLC86]

14 hours ago, SecretPro said:

Anyone compared their garmin VO2 Max to a lab test? 

Watched a lot of videos on it, it generally turn out to be pretty accurate if not a bit higher than  lab test.

[CosbehFox]

14 hours ago, SecretPro said:

Anyone compared their garmin VO2 Max to a lab test? 

Places offer the chance to do the V02 Max at about £100 a pop if you fancy it.