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5k - the no-man's land between 20min and 25min...

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Fenland Flier Jul 2022 2:32pm, 26 Jul 2022 6,189 posts	Quote Pin Fenland Flier Call summer running PB training then HoD.
Hills of Death (HOD) Jul 2022 6:04pm, 26 Jul 2022 36,390 posts	Quote Pin Hills of Death (HOD) I’ll call it showboating
OverTheHillToo Jul 2022 6:05pm, 26 Jul 2022 290 posts	Quote Pin OverTheHillToo My only sub-20 was two weeks after Highland Fling, so mid-May.
Kieren Jul 2022 10:06am, 27 Jul 2022 4,394 posts	Quote Pin Kieren 0:19:54 club champs 5K last night. I scraped under 20 minutes with lots pain. I had been stuck consistently at around 20:30 for ages. I think a combination of a bit of reduced volume before the race and adding long intervals to my workout helped. FWIW, my new interval session is: WU = 15 - 20 minute jog & dynamic stretch 6 x 1 Mile at threshold (4:17/KM 6:54/M ish) with 1 min rest 6 x strides CD I had previously run 19:44 about a month ago but that was in cheat-shoes (nike vaporfly). Back in my normal Saucony I was stuck at 20:40 +/- 10s. Glad to go under 20 in the Saucony. It was a flat road course, known for being fast. Less that 50 runners. So no congestion and someone to follow, taking some pacing load off the mind (I was using the Garmin too)
Derby Tup Jul 2022 10:12am, 27 Jul 2022 56,372 posts	Quote Pin Derby Tup Well done Kieran That sessions sounds brutal!
Kieren Jul 2022 10:21am, 27 Jul 2022 4,396 posts	Quote Pin Kieren Thanks Derby Tup. I couldn't finish the last mile interval, so that was a run-walk which I think highlighted my lack of aerobic endurance. I have been struggling to maintain a pace at effort. It's a bit hard to believe one workout made the difference, so a lot might be mental but I suppose a few more weeks of this will confirm if it is addressing the holes on my game
Homer Jul 2022 10:40am, 27 Jul 2022 14,145 posts	Quote Pin Homer Well done!
Fenland Flier Jul 2022 11:00am, 27 Jul 2022 6,196 posts	Quote Pin Fenland Flier A great result Kieren.
Pothunter Jul 2022 11:52am, 27 Jul 2022 6,370 posts	Quote Pin Pothunter 1 min rest is not a lot after ~7 mins of effort! Obviously paid off though. Hmm, may need to adapt that and add to my plan…
njosmith Jul 2022 12:08pm, 27 Jul 2022 875 posts	Quote Pin njosmith How often would you run the long interval session? I have a marathon in just over two weeks and then a hit and hope 10k two weeks later and then will spend the next couple of months focusing on 5km before it gets too hot here.