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

[CosbehFox]

8 hours ago, matty2702 said:

Set a PB today of 22.19, I usually run longer distances as training for first marathon in October but that’s the first time I’ve really kept an eye on my time/speed over that distance. Any tips for getting under 22 mins or is it simply a case of running that distance more often amongst the longer runs? 

Intervals to build the strength of working at max effort 

Slow 10k runs to try and get the endurance up 

[09bballer]

Anyone else doing Rothley on Tuesday evening?

[CosbehFox]

22 hours ago, CosbehFox said:

There’s nothing fun about the Sutton Fun Run. It has to be one of the hilliest routes I’ve ever ran. 8.5 miles feels like 13. Anyway decent run at my level at the moment - 1hr 16 over 13.6k 

Quads have ached all, did a bit on the bike to try and wake up them up at the gym. Quad said no 

[HowardsBulletHeader]

Couldn't sleep, lay in bed from 4:22am for an hour, so got up and ran my furthest ever run as per the app I'm following. 

 

8k in 47:13, so hilly and so windy compared to what I'm used to as well. Found it really tough going today, but glad I got out there and did it. 

[09bballer]

I got just over 46 mins for Rothley 10k. I beat my last 2 times there so very happy with that. It was almost perfect weather for running. Great support out as always. And lovely fish and chips 😀 

[vandamman]

10 hours ago, 09bballer said:

I got just over 46 mins for Rothley 10k. I beat my last 2 times there so very happy with that. It was almost perfect weather for running. Great support out as always. And lovely fish and chips 😀 

Very good, well done. I did it in 53mins, and usually do 10k in about 55 so was pleased with that given the hills involved! Nice course as you say, defo do it again next year 

[Lcfc-1992]

Im after some advice on an injury, it’s the top of my calf and behind my knee. I’ve never had any issues with this before. 

 

I ran a half marathon 12 days ago which was the furthest I’d ran and probably sooner than I should have. Then instead of taking some time off I did a slow 5k two days later and tried for a quick 10k two days after that.  I slowed towards the end because of the pain. The injury seems to be from doing too much in a short period of time. 

 

I tried to run again a few days after but gave up pretty quickly and did some light leg exercises. I’ve had 4 days off since, then did a 3k tonight which wasn’t great. The calf pain was on and off then after the pain behind the knee was back. 

 

I don’t feel the pain when walking just when I start to run. I haven’t done strength training before and was planning on starting it after my half marathon. I’ve been wearing ice packs, using foam roller, massage gun, stretching, taking ibuprofen. Do I just need to rest for longer?

 

Edited 4 June 2025 by Lcfc-1992

[Bellend Sebastian]

1 hour ago, Lcfc-1992 said:

Im after some advice on an injury, it’s the top of my calf and behind my knee. I’ve never had any issues with this before. 

 

I ran a half marathon 12 days ago which was the furthest I’d ran and probably sooner than I should have. Then instead of taking some time off I did a slow 5k two days later and tried for a quick 10k two days after that.  I slowed towards the end because of the pain. The injury seems to be from doing too much in a short period of time. 

 

I tried to run again a few days after but gave up pretty quickly and did some light leg exercises. I’ve had 4 days off since, then did a 3k tonight which wasn’t great. The calf pain was on and off then after the pain behind the knee was back. 

 

I don’t feel the pain when walking just when I start to run. I haven’t done strength training before and was planning on starting it after my half marathon. I’ve been wearing ice packs, using foam roller, massage gun, stretching, taking ibuprofen. Do I just need to rest for longer?

 

I mean you can always see how it goes but I find with injuries like that you can spend a lot of time and effort trying to manage it yourself and have the blooming thing keep coming back just when you think you're sorted.

 

I just go straight to the physio for some deep tissue massage and although it's INCREDIBLY painful AND costs about 40 quid it's usually just the one treatment and I'm as right as rain within a day or so. Providing you do the strength training after that that they usually recommend, the chance of recurrence is pretty much nil in my experience

[Heart-Shaped Fox]

Can't decide whether to do the 10k or half marathon event in Peterborough at the end of the month. Would like to get sub 1:40 in the half but the course is a few laps and having done the parkrun there it's definitely tight and and narrow and open to the public usually. Could argue the same for the 10k which starts half hour later. Couple of work mates look likely to do the ten k, so might follow suit. Then I'll be aiming for sub 42 mins. 

 

Decisions decisions 

 

 

[waddadamadda]

Officially registered for next years London marathon as part of team Bodie Hodges!

 

(just the small matter of Chester marathon in October to get through….)

[CosbehFox]

Berlin Park Run; very quick, was chuffed going sub 26 with a Thai curry and about six pints of German pilsner running through my veins. Talking of veins; the novel spectators of the local junkies and drug dealers brings a real charm to it but it's actually a pretty course with one hill to haul up towards the end. But it's not far off perfect ParkRun terrority. 

[Heart-Shaped Fox]

Just ran my first ever marathon on my own. Had done a couple of 20 milers before and ten days ago did a 36k. Thought **** it let's get it done today. 

 

Apart from pics and map on my phone, didn't really stop until about 26k in and they was to buy a drink and eat some jelly sweets 😂 fuming because went to one garage and they had a power cut, cost me ten mins waiting around at least. 

 

Official time with stoppages 4 hours 22. Average pace I ran out was 5:31 and moving time was 3 hours 54. 

 

Delighted not one of my splits was 6 mins or more

 

Absolutely shattered now though 

[LcFc_Smiv]

28 minutes ago, peterborofox said:

Just ran my first ever marathon on my own. Had done a couple of 20 milers before and ten days ago did a 36k. Thought **** it let's get it done today. 

 

Apart from pics and map on my phone, didn't really stop until about 26k in and they was to buy a drink and eat some jelly sweets 😂 fuming because went to one garage and they had a power cut, cost me ten mins waiting around at least. 

 

Official time with stoppages 4 hours 22. Average pace I ran out was 5:31 and moving time was 3 hours 54. 

 

Delighted not one of my splits was 6 mins or more

 

Absolutely shattered now though 

That's class! And a slight level of madness for a Sunday, well done!

[CosbehFox]

I have finally started chipping away at times after injury/fatigue. Did really well at Brauny PR on Saturday. Sub 25. I have started to be quite boring and make sure the night before I eat decent / drink well. 

[HowardsBulletHeader]

Got out at 7am this morning for the 8k run following the app again and had to walk a couple of times for the first time today, which I'm quite disappointed about. 

 

I've gone back to the gym this week for the first time in months and my legs are still sore from Monday, so I perhaps shouldn't have gone, but I knew I'd want the exercise and by the evening it'd be hotter than I'd like so I went and did it. 

 

My worst times in everything as you'd imagine given the walking, really determined to keep going and keep at it because I want the fitness aspect from running! 

[Heart-Shaped Fox]

It's so tough when it's hot like this. Went out about 1pm today and did intervals running but it's too unbearably hot. Doesn't help I've probably not rested myself either in recent days. 

 

Think I'm gonna rest until Sunday now and get up early and do some sort of steady run before the temperature kicks in

[Unabomber]

I run around 6am as have no other time. Blows my mind when I see folks running after work on days like today 

[SecretPro]

18 minutes ago, Unabomber said:

I run around 6am as have no other time. Blows my mind when I see folks running after work on days like today 

Ditto, 6am runs and still sweating by the end. Always surprised by how many people I just see out and about at the time aswell taking advantage of the cooler temps. 

 

Then I walk home after work and by the time I'm home I'm dripping. Anyone running in that is pure mental. 

[Unabomber]

5 minutes ago, SecretPro said:

Ditto, 6am runs and still sweating by the end. Always surprised by how many people I just see out and about at the time aswell taking advantage of the cooler temps. 

 

Then I walk home after work and by the time I'm home I'm dripping. Anyone running in that is pure mental. 

Yeah surprises me when I see a fair few out early doors but then again I’m out… much easier now too with it being light. Hate running with my little light bulb head thing 

[CosbehFox]

I’ve been going at 9.15pm plus. But notably last night the heat stayed around 

[SecretPro]

29 minutes ago, Unabomber said:

Yeah surprises me when I see a fair few out early doors but then again I’m out… much easier now too with it being light. Hate running with my little light bulb head thing 

Yup, Knighton Park in the winter I'm running through with a headtorch blinding the local dogwalkers (who often emerge from the pitch-black) but whom I respect for braving a cold park in total darkness at such an ungodly hour. 

[Heart-Shaped Fox]

Decided to book the ten k in Peterborough next Sunday over the half marathon. Probably because I'm desperate to get close to 40 mins as possible and there are pacers there to follow. Was also worried about the heat with doing a half too, but think I've gone the wrong way now because I'm gonna be running at much higher intensity 😂 and it's impossible to take fluids on at that speed really. Will definitely rest the 2/3 days before it though.

 

Have just been out now and done 5k just to take me over 200km run for June.  Did it in just over 22 mins. Don't often run many 5ks now and that was id say only at 75% of my limit so I'm pleased with that in this heat. Long term target is still sub 20 mins 5k but I'm confident I can get that in my next parkrun providing I rest a day or so before unlike last time 😂

 

Will try and get up at around 6am and do some sort of longer run tomorrow I think. Can't be doing it in this heat 😂

[Heart-Shaped Fox]

Didn't or couldn't get up as early as I wanted to do  for a half this morning. But still left before 0900. 

 

Stopped halfway for 4 mins for drinks and some haribos for energy (I hate gels) and to take a pic of some sheep 😂

 

Still managed to set my PB shaving off 5 mins and getting 1:40:37.

 

Which I'm pleased about because without that stop I'd have been comfortably inside the 1:30s. Especially pleased because of the temp out there. It's still unbearable!

[VLC86]

Looking for a bit of advice.

 

Im doing a marathon in 17 weeks. I currently play football every Tuesday and go to the gym about 3x a week plus the odd run.

 

Im hoping I can still play football, so at least 1 leg day a week and train for the marathon. How doable do you think that is?

 

Does anyone know anyone who would be able to give me advice/write a plan to do this without injuring myself? Cheers

[BeardyFox]

2 hours ago, VLC86 said:

Looking for a bit of advice.

 

Im doing a marathon in 17 weeks. I currently play football every Tuesday and go to the gym about 3x a week plus the odd run.

 

Im hoping I can still play football, so at least 1 leg day a week and train for the marathon. How doable do you think that is?

 

Does anyone know anyone who would be able to give me advice/write a plan to do this without injuring myself? Cheers

I did similar a couple of years ago. Was playing 5-a-side once a week. Although I stopped about 4 weeks out just to minimise risks. 
 

I followed a Hal Higdon plan. Think it was Novice 1. Worked ok for me. It’s worth looking around as some plans use mileage and some use time on feet. 
 

most important thing for me is gradually increasing mileage. I followed the plan as close as possible and didn’t have a single issue. My current block I’ve been a bit loose with and tried to jump mileage to make up for lost time and I’ve got all sorts of niggles I’ve never had before

Could just be getting old though!