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

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Kieren Jul 2022 12:29pm, 27 Jul 2022 4,398 posts	0 Kieren I made a typo in the workout - it was 5x 1Mile, not 6x 1 minute is not a lot of rest. I ran on the track, so nice and flat with minimal congestion or obstacles. I bonked after 400m on the last one and ran walked it in in just over 8 minutes. At the moment, I would be doing the session once a week - typically Tuesday for me and Friday might be 16 x 200m at mile pace with 200 jog recover split into 2 lots of 8. However, I think I am lacking on aerobic threshold so will change Friday to intervals like 5 x 4 minutes hard with 3 min jog recovery (Jack Daniels workout). I'll probably do that for 4 weeks and review
Hills of Death (HOD) Jul 2022 8:54pm, 27 Jul 2022 36,393 posts	0 Hills of Death (HOD) Well done Kieran you are back
forever Jul 2022 7:56am, 30 Jul 2022 252 posts	0 forever Yes, very well done Kieren. I like the sound of the Jack Daniels workout and think I will try that myself 😊 I have three weeks to a fast flat 5k. Good luck to parkrunners this morning. Much cooler here but sadly work for me .
njosmith Jul 2022 8:57am, 30 Jul 2022 878 posts	0 njosmith 19 49 this morning at parkrun. Beautiful conditions for running in Brisbane this morning.
Fenland Flier Jul 2022 10:32am, 30 Jul 2022 6,224 posts	0 Fenland Flier Excellent result njo, you're now officially too good for this thread
forever Jul 2022 5:33pm, 30 Jul 2022 253 posts	0 forever I think Fenland Flier is right. An excellent result. Well done!
mr d Jul 2022 9:08pm, 30 Jul 2022 5,828 posts	0 mr d Great running njo
mr d Jul 2022 9:10pm, 30 Jul 2022 5,829 posts	0 mr d Due to a dog being sick at 6am and then an alarm malfunction we missed parkrun.
Pothunter Jul 2022 12:04am, 31 Jul 2022 6,385 posts	0 Pothunter I paced 24 mins today, finished 7 secs ahead of schedule One person afterwards said she’d got a PB so was very grateful. Overall reasonably even splits, got a bit in the bag up front to make up for the final hill.
Derby Tup Jul 2022 6:15am, 31 Jul 2022 56,389 posts	0 Derby Tup Some great runs