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

[fox_up_north]

I massively cut back on leg day during marathon training. Ironically just did it for the first time, post marathon, the other day - about 3 weeks since I ran and several months since a proper session. 

 

Really feel it now! 

 

Honestly, the amount of running you need to do to prepare for a marathon makes doing proper leg sessions risky. In my experience, leg exercises are the ones most prone to **** ups and issues. Doing your body weight or more for squats and then having to fit in 5-8 miles the following day is so risky. 

 

The focus should be on running load, stretches and mobility.

[VLC86]

Just now, BeardyFox said:

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! 

Cheers, when I trained for the Leicester half I was playing football twice a week, in the gym 2/3 days and running the other 2 with 1 day off and inevitably I was pretty injured at times.

 

Ill check that plan out, I’ve been writing my own one starting at 7 miles and getting up to 20 with only running 2/3 days a week and alternating weeks of 5 a side and will see how that goes.

 

Just writing it has made me realise I really can’t be ****ed  

[VLC86]

4 minutes ago, fox_up_north said:

I massively cut back on leg day during marathon training. Ironically just did it for the first time, post marathon, the other day - about 3 weeks since I ran and several months since a proper session. 

 

Really feel it now! 

 

Honestly, the amount of running you need to do to prepare for a marathon makes doing proper leg sessions risky. In my experience, leg exercises are the ones most prone to **** ups and issues. Doing your body weight or more for squats and then having to fit in 5-8 miles the following day is so risky. 

 

The focus should be on running load, stretches and mobility.

Thanks. I will never do a long run after leg day for that very reason.
 

Probably made a mistake in my plan by still including an upper body day in the gym each week as I considered it as a rest for my legs.

 

Out of interest, how many miles a week would you recommend for a marathon? I’ve written my plan stating at 12 and finishing at 28 the week before.

Edited 26 June 2025 by VLC86

[fox_up_north]

1 minute ago, VLC86 said:

Thanks. I will never do a long run after leg day for that very reason.
 

Probably made a mistake in my plan by still including an upper body day in the gym each week as I considered it as a rest for my legs.

Upper body is VERY useful. Especially shoulders. Once you get past about 18 miles your shoulders will hurt, so any kind of press, lateral raise or rotation will be great. Romanian/ straight leg deadlifts are also great for back support. 

[VLC86]

10 minutes ago, fox_up_north said:

Upper body is VERY useful. Especially shoulders. Once you get past about 18 miles your shoulders will hurt, so any kind of press, lateral raise or rotation will be great. Romanian/ straight leg deadlifts are also great for back support. 

Oh yeah I remember my shoulders ****ing killing me last time I did it

[FLAN]

I’m recovering from an ACL. Never been massively into running but did like to do a few 5ks

does anyone know if you can “walk” a park run?  Or would they have packed up the course by the time I get round?  I can walk fine now and probably at a decent pace. Not sure how long that might take me though 

[ren]

5 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 also balance running, the gym, and football. The biggest issue for injuries and knocks for me is football, due to the unpredictability.

 

It's definitely doable if you are running 4 times a week, gym a couple and football once - but I think the injury side with football is a little of of your control. I was prepping for the Sheffield Half earlier this year, fittest I've ever been running wise and tweaked my hamstring stupidly overstretching for the ball at football, put me out of the event.

[VLC86]

51 minutes ago, ren said:

I also balance running, the gym, and football. The biggest issue for injuries and knocks for me is football, due to the unpredictability.

 

It's definitely doable if you are running 4 times a week, gym a couple and football once - but I think the injury side with football is a little of of your control. I was prepping for the Sheffield Half earlier this year, fittest I've ever been running wise and tweaked my hamstring stupidly overstretching for the ball at football, put me out of the event.

Yeah this is the problem, one bad tackle or a dodgy twist and it’s game over.

[VLC86]

Just ran 7 miles which is the longest I’ve ran in about 9 months. Pretty grim in all fairness, hotter than I expected!

[09bballer]

1 hour ago, FLAN said:

I’m recovering from an ACL. Never been massively into running but did like to do a few 5ks

does anyone know if you can “walk” a park run?  Or would they have packed up the course by the time I get round?  I can walk fine now and probably at a decent pace. Not sure how long that might take me though 

You can definitely walk a parkrun and I guarantee you won't be last. They nearly always have tail walkers who walk behind the last person. 

[Collymore]

I'm getting back into running and it's so difficult at first. 

 

Back in lockdown I managed to get down to about 22 minutes 5K and I was aiming to get a sub 20, then I had an injury and I've never really made it back anywhere near that. 

 

Right now I'm struggling to hit 35 mins! Just did a parkrun and it's soul destroying having OAPs overtaking you and knowing you've got nothing left in the locker to chase them down!

 

The issue with me, a running regime means an alcohol detox and diet improvement at the same time so it's like your body has been placed in a North Korean labour camp - it doesn't know what's hit it!

 

I'm about 3 weeks in. Garmin constantly says I'm losing fitness after every run! The scales are showing no improvement. I know it takes time but mentally trying to get started is so tough. 

 

 

 

 

[09bballer]

I binned off parkrun this morning and started at 07:10 to beat the heat. I did an 18km loop including Kilby Bridge to Aylestone Meadows on the canal. That's a great bit of running route for those that don't know it.

18km in 1 hr 39min, happy with that in the warm weather.

[waddadamadda]

9 hours ago, Collymore said:

I'm getting back into running and it's so difficult at first. 

 

Back in lockdown I managed to get down to about 22 minutes 5K and I was aiming to get a sub 20, then I had an injury and I've never really made it back anywhere near that. 

 

Right now I'm struggling to hit 35 mins! Just did a parkrun and it's soul destroying having OAPs overtaking you and knowing you've got nothing left in the locker to chase them down!

 

The issue with me, a running regime means an alcohol detox and diet improvement at the same time so it's like your body has been placed in a North Korean labour camp - it doesn't know what's hit it!

 

I'm about 3 weeks in. Garmin constantly says I'm losing fitness after every run! The scales are showing no improvement. I know it takes time but mentally trying to get started is so tough. 

 

 

 

 

I hear ya! 
 

I have always a 26 minute parkrunner but only just hitting a sub 30, having to run walk and feel like I’m going backwards. I had a nightmare today at parkrun and just couldn’t get going but my watch told me I’m overreaching. Great. 

[waddadamadda]

I’m meant to be running Round Sheffield Round tomorrow - 11 timed stages with recovery in between. The overall elevation is over 2000ft and with my wave starting at 9am I can only seeing this being a disaster. It’s a lot of trail running, steep steps and inclines with insane downhills. It’s an incredible event but I’m not sure my body is up for it.

 

[Heart-Shaped Fox]

Ten k event here in Peterborough tomorrow. Not looking forward to it. Current PB is 42:13 back in early May. I really want sub 40 and obviously that would bring sub 20 5k too. 

 

Problem is I've over done it and despite two days off unless I feel a lot better tomorrow, I'm not going to be ready for it. Did plan on almost holding the 40min pacers hand all the way 😂

 

Will see how I feel though. Will be hot too

[LcFc_Smiv]

17 minutes ago, waddadamadda said:

I’m meant to be running Round Sheffield Round tomorrow - 11 timed stages with recovery in between. The overall elevation is over 2000ft and with my wave starting at 9am I can only seeing this being a disaster. It’s a lot of trail running, steep steps and inclines with insane downhills. It’s an incredible event but I’m not sure my body is up for it.

 

Probably my favourite running event, I've not entered this year to run the Barnsley 10k this weekend. Messaged my mate earlier who I run it with to say I'm glad we're not doing the RSR with this weather. All the best with it and take care of yourself, probably one to enjoy the sights more than chase time!

[waddadamadda]

51 minutes ago, LcFc_Smiv said:

Probably my favourite running event, I've not entered this year to run the Barnsley 10k this weekend. Messaged my mate earlier who I run it with to say I'm glad we're not doing the RSR with this weather. All the best with it and take care of yourself, probably one to enjoy the sights more than chase time!

It’s hands down my favourite event ever despite my trip to hospital last year as I fell over a tree……

 

Still no 100% on going but will see how I feel in the morning. 

[Heart-Shaped Fox]

14 hours ago, peterborofox said:

Ten k event here in Peterborough tomorrow. Not looking forward to it. Current PB is 42:13 back in early May. I really want sub 40 and obviously that would bring sub 20 5k too. 

 

Problem is I've over done it and despite two days off unless I feel a lot better tomorrow, I'm not going to be ready for it. Did plan on almost holding the 40min pacers hand all the way 😂

 

Will see how I feel though. Will be hot too

Mixed bag for me this. 

 

Held on to the pacer for 5-6km then dropped off again.... fuming about that but just didn't quite have the legs. 

 

Finished 17th though and in a time of 41:20. I'm actually annoyed though because I was running on my own at the end and because the finish branches off (there are multiple races on at once) I slightly went wrong. Didn't help that the Marshall was on his ****ing phone not looking. Possibly my fault too but I didn't know the course well. It cost me at least 15 seconds and 2/3 places. 

 

In good news I broke 20 mins 5k. (19:54)

I think I could do a parkrun 5k in nearer 19 mins than 20 now. 

 

Back to intervals all the time for me now. I do like the ten k but will only do an event again at a purely ten k. Not with 5ks and halfs going on. Not a fun course and too congested.

[LcFc_Smiv]

Barnsley 10k, course time of 46:43, watch time of 46:23- 1 second off my pb. A really tough day in the heat, and contemplated walking numerous times on the climb back into the town, hit the peak of the hill and found some pace for the last 2k which was much needed and managed to stay with a small group who were finishing fast. I've ran the route so many times in club runs but today was the first time I really appreciated just how tough some of the segments are.

[LcFc_Smiv]

31 minutes ago, peterborofox said:

Mixed bag for me this. 

 

Held on to the pacer for 5-6km then dropped off again.... fuming about that but just didn't quite have the legs. 

 

Finished 17th though and in a time of 41:20. I'm actually annoyed though because I was running on my own at the end and because the finish branches off (there are multiple races on at once) I slightly went wrong. Didn't help that the Marshall was on his ****ing phone not looking. Possibly my fault too but I didn't know the course well. It cost me at least 15 seconds and 2/3 places. 

 

In good news I broke 20 mins 5k. (19:54)

I think I could do a parkrun 5k in nearer 19 mins than 20 now. 

 

Back to intervals all the time for me now. I do like the ten k but will only do an event again at a purely ten k. Not with 5ks and halfs going on. Not a fun course and too congested.

Well done mate, that's some impressive times and placing! I agree around the different events, as much as they try to be well organised I've not done one where it has been overly clear and ran as smoothly, especially when the bits you usually have to be aware of as a runner are when your physically and mentally at your limits and just trying to keep your legs going.

[Heart-Shaped Fox]

11 minutes ago, LcFc_Smiv said:

Well done mate, that's some impressive times and placing! I agree around the different events, as much as they try to be well organised I've not done one where it has been overly clear and ran as smoothly, especially when the bits you usually have to be aware of as a runner are when your physically and mentally at your limits and just trying to keep your legs going.

Thanks mate. I'm really mixed emotions about it. I really wanted the 40 mins mark but I just can't quite do it. I do have to remind myself I'm 34 almost and only started running in October last year and have lost 10/11 kg in that time. (I was never really fat fat just out of shape cardio wise). I couldn't run 4k without stopping back then 🤣 plus it's warm out there!

 

Yeah I won't do that event today there again. I don't like the fact it's open to the public wandering about too and it's too congested with other events going on. I'll stick to the events where they are purely that run only. I have actually emailed a complaint about it (Marshall on his phone), don't expect much back but it has slightly pissed me off 🤣

 

My original long term aim was sub 20mins 5k. I've cracked that now so next park run I'm going for 19 sub. 40 mins is the real ambition in the ten k now!

 

Oh and Ian Stringer was the bloke on the mix at the event today. He called out a a lcfc fan who had a big tattoo crest (not me 🤣)

[CosbehFox]

Good weekend of running albeit not particularly quick 

 

10k as the sun came out around Groby, Ratby and Glenfield - some sneaky hills - on Saturday 

 

5k this morning around Worcester (and mostly it’s racecourse). 

[SecretPro]

On 28/06/2025 at 10:44, Collymore said:

I'm getting back into running and it's so difficult at first. 

 

Back in lockdown I managed to get down to about 22 minutes 5K and I was aiming to get a sub 20, then I had an injury and I've never really made it back anywhere near that. 

 

Right now I'm struggling to hit 35 mins! Just did a parkrun and it's soul destroying having OAPs overtaking you and knowing you've got nothing left in the locker to chase them down!

 

The issue with me, a running regime means an alcohol detox and diet improvement at the same time so it's like your body has been placed in a North Korean labour camp - it doesn't know what's hit it!

 

I'm about 3 weeks in. Garmin constantly says I'm losing fitness after every run! The scales are showing no improvement. I know it takes time but mentally trying to get started is so tough. 

 

 

 

 

The one thing I hate more than anything about running...take 3 weeks off and its almost back to square one. The fitness drop off from pretty much the moment you stop is so noticeable its almost unreal. Then its irritating as **** trying desperately to get back to where you were even though its literally been a matter of weeks. 

 

I've been a fat **** since the heat started, lost a lot of motivation but I'm also down for the October half so really need to get back on it. Knowing I'm starting from such a low baseline again is putting me off.

[fox_up_north]

Did my first parkrun in months, over the weekend. I've never been a huge fan of my local course as it's multiple inclines over uneven ground and s few bottlenecks. It's also not 5k and closer to 4.25k.

 

That said, I cracked top 30 for the first time and was only about 4.5 mins slower than first place. Absolutely made up with that! 

[VLC86]

My legs are already struggling on this training plan.

 

Wrote my training plan and life already got in the way meaning I needed to switch my rest day from yesterday to today. This resulted in me having to run 6 miles the day after doing leg day which was done the day after running 5 miles completely uphill on the treadmill. Luckily I’ve now got a day off, and then a gym day of upper body before ruining them again.