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The sub-20 minute 5k run thread?
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goldenboots




Joined: 01 Apr 2011
Posts: 68

PostPosted: Thu Sep 29, 2016 1:19 pm    Post subject: Reply with quote

Don't use pace on the track - just splits, and have in your head how long each 200/400m should take (lap time)

Pace is dependent on gps being completely accurate, which it rarely is on a track
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Tin Pot




Joined: 08 Jul 2013
Posts: 2196
Location: Bromley

PostPosted: Thu Sep 29, 2016 2:40 pm    Post subject: Reply with quote

goldenboots wrote:
Don't use pace on the track - just splits, and have in your head how long each 200/400m should take (lap time)

Pace is dependent on gps being completely accurate, which it rarely is on a track


Cheers - should the per 400m time vary whether it's 4s 8s or 16s?
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Iron '16 14h30
Half Iron '17 7h39!, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
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iwaters




Joined: 06 Sep 2016
Posts: 226

PostPosted: Thu Sep 29, 2016 3:37 pm    Post subject: Reply with quote

Interval pace should be used for 800 - 1600s and the 400m split time should be the same for both.

400m are what JD calls Repetition and they will be done slightly faster but with plenty of rest.

Its a bit confusing as I find most coaches and training plans talk about Slow, Tempo and Intervals whereas in the JD formula the Intervals are dealt with slightly differently.
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Tin Pot




Joined: 08 Jul 2013
Posts: 2196
Location: Bromley

PostPosted: Fri Sep 30, 2016 9:12 am    Post subject: Reply with quote

iwaters wrote:
Interval pace should be used for 800 - 1600s and the 400m split time should be the same for both.

400m are what JD calls Repetition and they will be done slightly faster but with plenty of rest.

Its a bit confusing as I find most coaches and training plans talk about Slow, Tempo and Intervals whereas in the JD formula the Intervals are dealt with slightly differently.


Turned out that the session was 5x4mins 2 out, 2 back so I tried to aim for 2:00/400. 1:46, 1:48, 1:53, 1:56...and on the final one 2:00, got it!

Left knee hurting though, from all the daft warm up things and warm down static stretching the group did.
_________________
Iron '16 14h30
Half Iron '17 7h39!, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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smitters




Joined: 27 Aug 2009
Posts: 1712
Location: Enjoying my new favourite run

PostPosted: Mon Oct 10, 2016 11:41 am    Post subject: Reply with quote

I shall tip my hat into the ring for this one in 2017 and spend between now and Jan just getting some consistent running in (and reading the thread).

Basically, I've been parkrunning for the last few weeks after a few years of LSD/ultra and have trimmed my parkrun pb down to 22.39 from 26.xx over a few months, but the improvements are going to be much slower from here on in I feel.

Anyway, here's to a 19.5x in 2017.

ETA - highly amused that I am also on page 1... my excuse, distracted by ultra.
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gingerbongo




Joined: 21 Sep 2012
Posts: 1255
Location: Devon

PostPosted: Mon Oct 10, 2016 12:54 pm    Post subject: Reply with quote

smitters wrote:
I shall tip my hat into the ring for this one in 2017 and spend between now and Jan just getting some consistent running in (and reading the thread).

Basically, I've been parkrunning for the last few weeks after a few years of LSD/ultra and have trimmed my parkrun pb down to 22.39 from 26.xx over a few months, but the improvements are going to be much slower from here on in I feel.

Anyway, here's to a 19.5x in 2017.

ETA - highly amused that I am also on page 1... my excuse, distracted by ultra.


6 years of lurking ... good effort! Wink
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iwaters




Joined: 06 Sep 2016
Posts: 226

PostPosted: Mon Oct 17, 2016 11:37 am    Post subject: Reply with quote

I did parkrun this weekend. First standalone 5K I have done in a few months. Buggered my pacing up and went out too fast. Finished in 23:11. I think with proper pacing I could dip under 23 but not by much.

Someway off the sub 20 target.

I do still have about 2 stone I could lose so that will bring me a lot closer. Finding it hard to shift the last bit though.
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newarktricky




Joined: 11 May 2007
Posts: 5363
Location: Newark-on-Trent, Notts

PostPosted: Thu Oct 20, 2016 10:33 am    Post subject: Reply with quote

Back down to 20.16 in only my 3rd 5k of 2016 last Saturday at Rutland Water parkrun. Unlikely to get a 19 before my knee arthroscopy, medial meniscus trim and hoover on Nov 3rd but will parkrun this and next sat.

NT Very Happy Very Happy
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Jgav




Joined: 06 Dec 2016
Posts: 193

PostPosted: Wed Dec 07, 2016 6:12 pm    Post subject: Reply with quote

Nice thread but waaaay too many posts read up on them all. I'm not going under 20 anytime soon but I've dropped my time from 26 in June to 22.26 last week. I'm just hoping to go under 22 next with some more training.
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iwaters




Joined: 06 Sep 2016
Posts: 226

PostPosted: Thu Dec 08, 2016 9:30 am    Post subject: Reply with quote

Jgav wrote:
Nice thread but waaaay too many posts read up on them all. I'm not going under 20 anytime soon but I've dropped my time from 26 in June to 22.26 last week. I'm just hoping to go under 22 next with some more training.


Wow that's a great improvement. Was there any weight loss involved in that or just fitness improvement?

22:30 is my next target.

I did a 5 x 1km set at under 22:30 pace last night and that hurt. Struggling to shift the last of the weight.
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Jgav




Joined: 06 Dec 2016
Posts: 193

PostPosted: Thu Dec 08, 2016 9:37 am    Post subject: Reply with quote

iwaters wrote:
Jgav wrote:
Nice thread but waaaay too many posts read up on them all. I'm not going under 20 anytime soon but I've dropped my time from 26 in June to 22.26 last week. I'm just hoping to go under 22 next with some more training.


Wow that's a great improvement. Was there any weight loss involved in that or just fitness improvement?

22:30 is my next target.

I did a 5 x 1km set at under 22:30 pace last night and that hurt. Struggling to shift the last of the weight.


A small weight loss (maybe 3kg) but mostly because I re-started running in June after very sporadic training. I've been working hard at intervals and increasing base fitness. The biggest change is that I now understand what lactic acid and CV system overload feels like, so that I can push myself harder without going beyond my limits, i.e. my pacing is much better.

As I said, I fully expect further gains to be much harder won.
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mattsurf




Joined: 28 Sep 2016
Posts: 230
Location: salisbury

PostPosted: Thu Dec 08, 2016 10:10 am    Post subject: Reply with quote

I would love to go under 20min, currently at 21:30. A year ago I was struggling to get below 27mins, so made good progress, although 15kg weight loss has contributed.

I find that I cannot get past a certain time, suddenly I take 30second - 1min off that time. The reason is that I push myself really hard at the start, then slow down on the second and third mile, then suddenly I am able to maintain my pace on the second mile - If I can keep the pace on the second mile, I can maintain it for the third, it is always the second mile that kills me.

Currently I am pushing 4:10/km for the first mile, but then dropping to 4:30/km for mile 2 and 3.

I have tried running constantly at 4:15/km and 4:20/km, but I still get hit on mile 2

I can run at a constant pace and can pace myself at 4:35/km for a half marathon. It is a surprise (and disappointment) that my half marathon pace is so close to my 5k pace, i feel that my 5k pace should be quicker

I am trying to lose 6kg more, to get to my ideal weight - I am hoping that will be enough to take me sub 20mins
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iwaters




Joined: 06 Sep 2016
Posts: 226

PostPosted: Thu Dec 08, 2016 11:22 am    Post subject: Reply with quote

mattsurf wrote:

I am trying to lose 6kg more, to get to my ideal weight - I am hoping that will be enough to take me sub 20mins


Yeah I am hoping for another 10. I've lost 20 this year but its getting harder and harder to shift.

Really struggling with tough sets as well without having the fuel to burn.

I hope to be there by end Jan, but Christmas is difficult to resist.
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mattsurf




Joined: 28 Sep 2016
Posts: 230
Location: salisbury

PostPosted: Thu Dec 08, 2016 12:31 pm    Post subject: Reply with quote

I have taken drastic measures, 2 weeks ago I switched to a protein, dairy, fruit, veg and water diet. I have taken beer, bread, pasta, rice and crisps out (with the exception of a morning slice of toast). The results have been pretty startling, I am down 1.5kg in 2 weeks

I will relax my diet for 2 Christmas parties and for the holiday season

Just had to buy a new Dinner Jacket - old one was 44inch jacket and 38 inch waist trouser, tried it on yesterday and it was like wearing a sack. New DJ is 40inch jacket and 30 inch waist trouser, with a small waistcoat. Feeling more like James Bond now Smile
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Jgav




Joined: 06 Dec 2016
Posts: 193

PostPosted: Thu Dec 08, 2016 1:11 pm    Post subject: Reply with quote

mattsurf wrote:
I have taken drastic measures, 2 weeks ago I switched to a protein, dairy, fruit, veg and water diet. I have taken beer, bread, pasta, rice and crisps out (with the exception of a morning slice of toast). The results have been pretty startling, I am down 1.5kg in 2 weeks

I will relax my diet for 2 Christmas parties and for the holiday season

Just had to buy a new Dinner Jacket - old one was 44inch jacket and 38 inch waist trouser, tried it on yesterday and it was like wearing a sack. New DJ is 40inch jacket and 30 inch waist trouser, with a small waistcoat. Feeling more like James Bond now Smile


Sounds like it's working. I'm currently 81kg at 178cm, so BMI of 25.5, I would like to get down to the 78kg I used to be but don't have the discipline to cut out treats and carbs like you have. I'm trying to do it purely through portion control and training.

Was also going to say, that your 5k pace is so close to your HM pace is surprising. Maybe try get down to your local Running club track sessions to work on faster speed training?
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