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Jul 2018
11:33am, 13 Jul 2018
1,016 posts
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Chris
17.12 for me last night so now seriously considering how to get that under 17 minutes. I've just been doing a lot of easy miles and a couple of 10ks. Anything specific I can add in to help find another 13 seconds?
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Jul 2018
12:09pm, 13 Jul 2018
64,264 posts
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Gobi
Short reps faster than 5km pace
(30 secs to 2 mins) you have speed endurance so look for a little more speed
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Jul 2018
2:18pm, 13 Jul 2018
1,305 posts
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J2R
Conversely, Gobi, if one has speed, how would one gain speed endurance? I think I'm probably faster than I've ever been at really short stuff this year, in the 20 secs to 2 mins range you mention, but am not sure about holding on to speed for 5K and 10K.
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Jul 2018
3:42pm, 13 Jul 2018
64,266 posts
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Gobi
3 x 2km sets at 5km pace off 60 120 seconds
4 Mile tempo as in true tempo ie. 10k. Pace plus 10 15 seconds
My favourite is the progressive 9 miler
Start out steady(8mm ish ) and pick pace up every mile by mile 8 you are running 5km effort on tired legs. Jog mile 9
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Jul 2018
4:16pm, 13 Jul 2018
1,306 posts
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J2R
Good stuff to add in to my mix, there, Gobi. Thanks!
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Jul 2018
4:35pm, 13 Jul 2018
26,689 posts
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SPR
Love progressive runs.
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Jul 2018
4:51pm, 13 Jul 2018
64,268 posts
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Gobi
No worries
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Jul 2018
5:40pm, 13 Jul 2018
1,017 posts
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Chris
Cheers gobi will give it a go.
I love a good progressive run too
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Jul 2018
6:10pm, 13 Jul 2018
64,272 posts
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Gobi
Progressive is brilliant but you have to commit to the effort.
5km effort/Pace after 8 miles with mile 7 have been between 10km and 5km is mentally hard. You are almost 5km running after a 5 mile progressive warm up.
Hence speed endurance
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Jul 2018
10:34pm, 14 Jul 2018
3,961 posts
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57.5 Degrees of Pain
We had an excellent new 5k race in Inverness last night. Find a flat, traffic free 1km loop (on the new college campus). Invite the fastest runners in the region. Set them off for a hard blast.
I couldn't match recent parkrun exploits on one of the warmest evenings in the 9 years I've lived here, but lots of people got PBs. I got a paid race 5km PB of 18.27 at least, but with only 3 of those races in a decade that was not the toughest task!
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Sub 19 Min 5k Thread
Jan 2025