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

[Trumpet]

Had a couple of glasses of wine last night and the garmin reckons my sleep wasn’t good. It’s changed my planned run from a decent tempo to a base run. This is my only real complaint with garmin’s training plans - they update over night like this and can screw up a training plan if you have a few bad nights sleep for example. I actually feel fine, so I’ll be going ahead with my own tempo run. 
 

What do others use for their training plans? Tempted to try something else.

 

[JonnyBoy]

3 hours ago, Trumpet said:

Had a couple of glasses of wine last night and the garmin reckons my sleep wasn’t good. It’s changed my planned run from a decent tempo to a base run. This is my only real complaint with garmin’s training plans - they update over night like this and can screw up a training plan if you have a few bad nights sleep for example. I actually feel fine, so I’ll be going ahead with my own tempo run. 
 

What do others use for their training plans? Tempted to try something else.

 

 

alcohol wreaks havoc with your REM sleep, easy to drop off but the quality of sleep you get is crap. 

[Trumpet]

21 minutes ago, JonnyBoy said:

 

alcohol wreaks havoc with your REM sleep, easy to drop off but the quality of sleep you get is crap. 

Yeah, according to the watch 3% of last nights sleep was REM…

[VLC86]

5 hours ago, Trumpet said:

Had a couple of glasses of wine last night and the garmin reckons my sleep wasn’t good. It’s changed my planned run from a decent tempo to a base run. This is my only real complaint with garmin’s training plans - they update over night like this and can screw up a training plan if you have a few bad nights sleep for example. I actually feel fine, so I’ll be going ahead with my own tempo run. 
 

What do others use for their training plans? Tempted to try something else.

 

 

1 hour ago, JonnyBoy said:

 

alcohol wreaks havoc with your REM sleep, easy to drop off but the quality of sleep you get is crap. 

My Garmin goes nuts if I’ve had a drink, got 3 alerts for poor sleep, heart rate outside of tolerance and breathing rate increasing after a few glasses of wine at the weekend.

 

Like you say, if you feel good just crack on. My training readiness is only at a good level if I have 2/3 days of sitting on my arse and that feels like the worst thing I could do if training for a long distance.

[Trumpet]

5 hours ago, VLC86 said:

 

My Garmin goes nuts if I’ve had a drink, got 3 alerts for poor sleep, heart rate outside of tolerance and breathing rate increasing after a few glasses of wine at the weekend.

 

Like you say, if you feel good just crack on. My training readiness is only at a good level if I have 2/3 days of sitting on my arse and that feels like the worst thing I could do if training for a long distance.

I’ve decided to give Runna a chance as I don’t think it’ll change a training session overnight like the Garmin. Seems to integrate well with Garmin connect n all.

 

Ran my intended training session on my lunch break today despite garmin wanting me to go for a steady base run. Increased my vo2 max 😆

[Miquel The Work Geordie]

Did another half today, body feels completely fine, got in and noticed some light nip chafing, looked like I'd been lactating blood

[Messi]

Anyone run with carbon plated footwear? 
 

Love my Novablasts but intrigued by the carbon plate so just looking for opinions. 

[Ric Flair]

On 03/12/2025 at 16:36, Heart-Shaped Fox said:

How odd is this weather. Ten or so days ago I'm putting base layer, leggings, hat and gloves on and not really fancying it at all. Last few days been out in t shirt and shorts. Absolutely mad stuff. 

 

Also caved in and bought even more shoes. Gone for the Adizero Evo SL, have a few different ones on rotation now 

I also got some Adizero EVO SLs, they feel immense.

[Ric Flair]

On 02/12/2025 at 22:29, VLC86 said:

Not good, when is your marathon again?

Got my 50km on March 15th and then London Marathon April 26th.

 

It's peroneal tendonitis that i'm suffering with but physio has worked wonders and the daily exercises are really helping. Been pain free now since Tuesday evening, so much so I went out for a very slow run/walk on/off for 5km yesterday and had absolutely no flare up since.

 

I will keep on with the routine and test the foot with slightly increased distance but still very slow and hope that I can manage it. 

 

 

[Trumpet]

9 hours ago, Miquel The Work Geordie said:

Did another half today, body feels completely fine, got in and noticed some light nip chafing, looked like I'd been lactating blood

Tenuous lactation link - I used to work with an ex-Leicester player (men’s) who could lactate. 

[BeardyFox]

8 hours ago, Messi said:

Anyone run with carbon plated footwear? 
 

Love my Novablasts but intrigued by the carbon plate so just looking for opinions. 

I’ve ran in the Saucony Endorphin speed 3s (nylon plate) and Adidas Boston 12s (rods) 
I prefer the rods, they feel less intrusive. 
I’ve had to stop using them both as I felt they made my feet hurt too much after. I’ve found whatever small gain I’d get out of them isn’t worth the discomfort. 
It might just be my feet aren’t strong enough or they just don’t suit my mechanics. 
 

I have the Novablast 5 too, love them. Just got the Evo SL, they are great fun and for the price they are worth looking at. 

[Guesty]

11 hours ago, Messi said:

Anyone run with carbon plated footwear? 
 

Love my Novablasts but intrigued by the carbon plate so just looking for opinions. 

I've run in Saucony Speed 3 and 5 with a nylon plate and Nike Zoom Fly 6 with a carbon plate.

 

I can run a half marathon in the Saucony's and their nylon plate and at the end of it my forefoot will sometimes be a slightly sore but nothing too bad.

 

But I have to be careful with carbon plates. Zoom Fly 6's were said to be good long run shoes/baby alphaflys by the youtube reviewers. I find after 13km I've bottomed out the foam and it's painful. After 15km I'm just basically running on the metal plate and it's impossible to carry on. But I have set my 5 and 10k pbs in them and they were fine for that. My heart rate is lower for what feels like the same amount of energy. It's weird, I don't feel like I'm going that fast then I look at my watch and I'm flying.

 

I just have to remember I'm 13st not 10-11st like the online reviewers and everyone has different running mechanics and what works for one person won't for another.

[VLC86]

Was meant to go and run 10 miles earlier but binned it off after 5k and walked home.

 

Did leg day yesterday, increased the weights and added hack squats back in which made every step feel like a slog. Also think I’m coming down with a cold so not ideal.

 

I usually try to power through but just not having it today.

[waddadamadda]

On 05/12/2025 at 17:21, Guesty said:

I've run in Saucony Speed 3 and 5 with a nylon plate and Nike Zoom Fly 6 with a carbon plate.

 

I can run a half marathon in the Saucony's and their nylon plate and at the end of it my forefoot will sometimes be a slightly sore but nothing too bad.

 

But I have to be careful with carbon plates. Zoom Fly 6's were said to be good long run shoes/baby alphaflys by the youtube reviewers. I find after 13km I've bottomed out the foam and it's painful. After 15km I'm just basically running on the metal plate and it's impossible to carry on. But I have set my 5 and 10k pbs in them and they were fine for that. My heart rate is lower for what feels like the same amount of energy. It's weird, I don't feel like I'm going that fast then I look at my watch and I'm flying.

 

I just have to remember I'm 13st not 10-11st like the online reviewers and everyone has different running mechanics and what works for one person won't for another.

I swear by the zoom fly 6’s but haven’t taken them above half distance. 

[Ric Flair]

10 miler done this morning, fingers crossed the foot doesn't react too badly to it.

[VLC86]

On 05/12/2025 at 22:55, VLC86 said:

Was meant to go and run 10 miles earlier but binned it off after 5k and walked home.

 

Did leg day yesterday, increased the weights and added hack squats back in which made every step feel like a slog. Also think I’m coming down with a cold so not ideal.

 

I usually try to power through but just not having it today.

10k on the treadmill earlier. Night and day compared to the other day and could have carried on for longer had I time.

[Ric Flair]

7 hours ago, VLC86 said:

10k on the treadmill earlier. Night and day compared to the other day and could have carried on for longer had I time.

10km on a treadmill is character building to say the least, I love running but I just can't bring myself to run for very long on them.

[VLC86]

21 minutes ago, Ric Flair said:

10km on a treadmill is character building to say the least, I love running but I just can't bring myself to run for very long on them.

I know what you mean, I generally don’t mind it though especially when the weather is a bit ropey or I need to train on hills.

 

As long as I’ve got my headphones to get lost is music or a podcast im generally alright.

[HowardsBulletHeader]

Ran my first ever 10k tonight and clearly I've got a mentality issue with running.

 

Right before I went out tonight, I felt "this is having it tonight", I had no intention of aiming for a time given I'd never ran 10k before, I just wanted to run 10k and no matter what, it was happening.

 

And I knew before I left the house I would do it, I have no idea why, it just was. Some days, I look at my plan and its 6, 7, 8k and my response is "oh that'll be a test", "that'll be tough going" but tonight was different.

 

I ran and ran and I didn't check my KMs for as long as I felt physically possible, it worked a treat. My first look was at 9.64km and I was so happy, I knew I'd done it at that point.

 

Not only that, I didn't believe I could currently run a 10k in under an hour and despite having no intention of pace, pulled out a 59:22. 

 

Nothing to most of you in here, but honestly everything to me, I am so proud of myself. Now to cut the time down! 

Edited 8 December 2025 by HowardsBulletHeader

[Ric Flair]

9 hours ago, HowardsBulletHeader said:

Ran my first ever 10k tonight and clearly I've got a mentality issue with running.

 

Right before I went out tonight, I felt "this is having it tonight", I had no intention of aiming for a time given I'd never ran 10k before, I just wanted to run 10k and no matter what, it was happening.

 

And I knew before I left the house I would do it, I have no idea why, it just was. Some days, I look at my plan and its 6, 7, 8k and my response is "oh that'll be a test", "that'll be tough going" but tonight was different.

 

I ran and ran and I didn't check my KMs for as long as I felt physically possible, it worked a treat. My first look was at 9.64km and I was so happy, I knew I'd done it at that point.

 

Not only that, I didn't believe I could currently run a 10k in under an hour and despite having no intention of pace, pulled out a 59:22. 

 

Nothing to most of you in here, but honestly everything to me, I am so proud of myself. Now to cut the time down! 

Top work pal, love reading stuff like this.

[SecretPro]

9 weeks off thanks to a groin strain and nakard hip. Tomorrow morning im getting up for a 20 minute run before work for the first time. Imagine ill feel like death and immediately hate myself for losing so much fitness and then be utterly depressed as the thought of how long it's going to take to get myself back to September fitness levels to the point ill feel like putting my shoes in the bin and just accept getting fat for Christmas. 

 

I'll review my performance tomorrow. 

[Miquel The Work Geordie]

Definitely need some new shoes, did 30km today to take my total for the last 15 days up to 185km. Enjoying not running for pace or trying to beat times but after some really good service this year the Novablasts have definitely lost that bounce now, and its notable in the times versus how much effort I'm having to put in

 

Will likely go for the same again but the EVO SL shouts in here are interesting me

[JonnyBoy]

9 hours ago, Miquel The Work Geordie said:

Definitely need some new shoes, did 30km today to take my total for the last 15 days up to 185km. Enjoying not running for pace or trying to beat times but after some really good service this year the Novablasts have definitely lost that bounce now, and its notable in the times versus how much effort I'm having to put in

 

Will likely go for the same again but the EVO SL shouts in here are interesting me

 

Tried my colleagues on and ran around the office, they felt immense. Definitely next pair i will be ordering and good price point 

[Ric Flair]

15 hours ago, Miquel The Work Geordie said:

Definitely need some new shoes, did 30km today to take my total for the last 15 days up to 185km. Enjoying not running for pace or trying to beat times but after some really good service this year the Novablasts have definitely lost that bounce now, and its notable in the times versus how much effort I'm having to put in

 

Will likely go for the same again but the EVO SL shouts in here are interesting me

You are an animal

 

I am a purveyor of both the Novablasts and EVO SLs and struggle to pick between the two but the Adidas are down to about £90 in some colours which is tasty. Go at least half a size up though.

 

You on strava?

[Ric Flair]

Marathon training is underway. Did a slow 10 miler on Sunday with minimal issues after and did an 11km tempo run yesterday which was horrid. Mix of cramping thighs (odd) and running in the dark around London with one between me cheeks was not ideal.

 

Foot is slightly aching today but nothing I'd ordinarily even register as being a potential problem so hopefully i'm ticking over OK.

 

I have bought yet more new trainers as was recommended some Asics Gel Kayano 31s for peroneal tendonitis which someone was selling an unused pair for just £40 on vinted so was a no brainer. Will do a few of the long runs in those and see if it helps protect my foot.