No just walking around, I have a passage nearby that is 500m end to end so Iâm using that rather than going on the road
First 5k in three weeks and it was awful⌠29.27⌠Iâll be doing 2/3 more like that before gearing up for my 5 timed runs. Must try and get back out in the morning time, I much prefer early runs.
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Whatâs your target time?
Did 5x1km intervals earlier with a target pace of 4â30. And a recovery of around 90 seconds or 200 metres walking / slow jog. The first km which is all downhill was too fast but the next 3 were all about spot on. The last km was a struggle with roughly the right average but a mix of slow spots.
A hoor of an approach but I can feel the benefit of it. Anyone know any apps you can use for this? I donât have a Garmin and Fitbit doesnât have target pace functionality. any phone apps that can voice in your ear if youâre above or below target pace?
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Nike run club app I think does this
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Sub 28
I would say instead of doing 5 timed 5ks mix it up a bit.
Maybe do a 3k at a fast pace, do some intervals, and even a longer run.
Just mix it up a bit and only do two timed 5k runs.
Even if you just do the 5 runs Iâd imagine youâll comfortably get from 29 - 27.
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Doing 7-8 20 sec strides at end of an easy run would make a big difference.
Go to soccer pitch. Do 12 mins where you run diagonals hard and use perimeter for jog recovery.
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Yeah I want to do some interval running anyway so Iâll be mixing one of those runs when I can.
If I was doing 1ks, Iâd normally take 2 mins recovery. Itâll make the last one a bit easier.
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Thatâs a good shout. Trying to find a flattish route is another challenge.
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Ah there was a small break in the middle, Iâm just trying to get used to running at that pace and maybe stretch it out over 5km
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Thatâs very good interval pace, try to jog the rest periods, donât ask me the science but thatâs the advice youâll always hear
My current regime is completely unsuited to a fast 5k, Iâll wait till the month is nearly up and give myself a short break before hammering it out
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I find it very hard to maintain a pace. That was faster than I wanted to go. I was aiming for more 3:50 - 4:00 but if I pared back I was going to slow or sped up I was going too fast.
At the moment Iâm going out 3 times a week, a fast run/intervals on Wednesday. Easy 8km run on a Friday. A good paced longer run on Sunday (10km - 12km). I probably need to put in an extra day of shorter stuff I want to do a fast 5k.
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Do some strides at end of easy run. 7 x 20 secs
Whatâs that? Just exaggerated strides for 20 secs?
Short and very fast but really think about how you look, what does a good runner look like, unless youâre an awkward looking old ape youâll know what that means when you do it
like the campese acceleration