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The sub-20 minute 5k run thread?
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KingstonGraham




Joined: 21 Mar 2008
Posts: 7560

PostPosted: Mon Apr 17, 2017 10:10 am    Post subject: Reply with quote

Try doing the first km 15 seconds faster, and see how well you can hang on. It hurts a bit, but you might go quicker. You might not.
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iwaters




Joined: 06 Sep 2016
Posts: 110

PostPosted: Tue Apr 18, 2017 12:24 pm    Post subject: Reply with quote

Looking to get back on this target. My fitness slipped over Xmas and I put weight back on. Getting back into the swing of things now. Interestingly last year I did 22:53 weighing 15 stone. Couple of weeks ago I did 22:52 weighing 16.

I'm trying to shed what I put on over the winter and then hopefully a bit more. I think if I can keep the fitness up and lose another couple of stone I should be pretty close to the 20 min mark.

I don't have any 5K races or TTs in my plan now for a while as it is nearing race season so it might be towards the end of the season I find out.

Also hoping to go sub 5:30 on my swim 400m towards the end of year too.
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Jgav




Joined: 06 Dec 2016
Posts: 89

PostPosted: Wed Apr 19, 2017 1:07 pm    Post subject: Reply with quote

Went out and ran 4.5km this lunch time at an average of 4.30min/km, more importantly my average HR was 148 which is much lower than it used to be when running this course. My threshold HR is about 175bpm. The other positive was that it was negative splits, so the paces towards the end were closing in on my target 5km race pace.

All looking good for my next 5km test on Monday. Let's see if I can get closer to that 20 minute mark.
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Adcoulter1




Joined: 31 Mar 2017
Posts: 7

PostPosted: Wed Apr 19, 2017 1:22 pm    Post subject: Reply with quote

Thanks all. KingstonGraham I took your advice and managed to get a number of PB's. 4:00 1 k, 6:33 1 mile and 20:26 5k! I found that starting off quicker led me to try and maintain the faster pace rather than reverting to my slower normal pace. There is obv a very thin line to tred with maintaining the pace vs not blowing out too soon. Have a Parkrun this Saturday on a flatter course than my usual route, so hoping to creep closer to the 20:00 min mark!
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KingstonGraham




Joined: 21 Mar 2008
Posts: 7560

PostPosted: Wed Apr 19, 2017 2:40 pm    Post subject: Reply with quote

Adcoulter1 wrote:
Thanks all. KingstonGraham I took your advice and managed to get a number of PB's. 4:00 1 k, 6:33 1 mile and 20:26 5k! I found that starting off quicker led me to try and maintain the faster pace rather than reverting to my slower normal pace. There is obv a very thin line to tred with maintaining the pace vs not blowing out too soon. Have a Parkrun this Saturday on a flatter course than my usual route, so hoping to creep closer to the 20:00 min mark!


Great stuff. There is a line to tread, but you don't know what you can hold on to unless you give it a go. And if it's a parkrun, there's always next time if it doesn't work for you.
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Jgav




Joined: 06 Dec 2016
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PostPosted: Thu Apr 20, 2017 8:53 pm    Post subject: Reply with quote

Did another good session today of 800m/400m reps (4 sets) at 3.10m and 1.30m.

Been out doing some longer runs than my normal stuff i.e. 6 and 9 mile runs last week. Feel like I'm getting closer to that 20min goal.
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