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Aug 2022
9:04am, 25 Aug 2022
5,603 posts
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steve45
I went down to just 20/30 over five miles today after my breathing being laboured yesterday. It was really good! I was able to keep my HR where I wanted it to be and also run quite reasonably on the run sections which was a change!
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Aug 2022
9:13am, 25 Aug 2022
35,068 posts
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EvilPixie
Excellent
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Aug 2022
9:54am, 26 Aug 2022
35,092 posts
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EvilPixie
Upped to 60:30 for 5k today
Faster times and more effort was strangely nice whilst the thought of a further 13m at that pace in err 5 weeks was terrifying!
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Aug 2022
10:24am, 26 Aug 2022
5,605 posts
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steve45
I'm sure you know how to fine tune your running and the five weeks will be enough to make the Chester experience just what you want
60/30 is a good ratio. Id be happy to get up to that, well done for doing 5k like that. My 5k this morning was 20(run)/30 again.
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Aug 2022
4:49pm, 26 Aug 2022
1,779 posts
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Muttley
I'm currently doing 2:30/0:30 for a harder run, 60:30 for gentle maintenance jogs in between, and 30:30 for longer weekend plods. Ideally I would get the harder run ratio to where it was before injury, at 4:30/0:30 but we'll see. Currently turning in paces about 15 sec per mile slower so there's clearly a point of diminishing returns.
The 30:30 runs are done along tough coastal path terrain and turn in about 13-14 m/m. I have my eye on a multiday event in which the cutoff pace is 20 m/m (if I recall correctly).
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Aug 2022
9:14am, 28 Aug 2022
5,608 posts
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steve45
You've got some well worked out ratios there Muttley. Your 30/30 pace is about the same as mine which I do on a hilly road route (note with glee the downhills!). I can't get a higher run ratio currently without my HR being too high. My goal is somewhere around ten minutes run with one minute walk before March next year. If there's a miracle then that'll be a bonus but I'm not banking on that!
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Aug 2022
12:36pm, 28 Aug 2022
35,133 posts
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EvilPixie
12m
First 4 at 1:30 then dropped to 30:30 with last mile run as I felt
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Aug 2022
4:36pm, 28 Aug 2022
3,509 posts
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lin50
Cosford Spitfire 10k : Bit frustrated about today’s run. Started at 40:20 and first 2 miles were 10.40 & 10.41. Stopped to grab a drink at a water station so mile 3 was 11.05. Then the wheels fell off! It was hot, I was tired, and ratios went out the window. Ended up doing 25:20 and even that felt tough. Finished the 10k in 1:10:21….I’ve done this event 7 times and that was the slowest. I know I shouldn’t be too disappointed but it’s so annoying that I used to run 10k non stop and find it easy.
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Aug 2022
10:04pm, 28 Aug 2022
40,128 posts
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Night-owl
Hope you're OK Steve
Did feel warm earlier Lin don't beat yourself up too hard Hopefully you'll get back there one day
Was after 7:30 when I went out was really nice then did 45/30 which felt good 2.83 miles about 13:25 pace which felt good
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Aug 2022
10:19am, 29 Aug 2022
5,612 posts
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steve45
The worst three words in the English language are "I used to" lin50. You quite as zipped along for those first two miles, your runs must almost burn rubber! That's still an ok time for 10k, well done.
Thanks Night-owl. You must be pleased with that overall pace.
I did 5.5 at 20/30 this morning at what overall could be called an embarrassing pace, but I gave myself 7 out of 10 for it. Fantastic morning at 7am and great to be out.
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Run/walk ratio
Jul 2016