Sub 18 5k
125 watchers
Jul 2024
6:05pm, 2 Jul 2024
5,383 posts
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J2R
It may be that we're not disagreeing here, SPR. Greg McMillan recommends for a key 10K race running 3 (I think) sessions totalling 10K at 10K pace, building up to longer sustained blocks each session. So it's a specific thing with a target race in mind, which you do for a very limited period.
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Jul 2024
6:25pm, 2 Jul 2024
44,915 posts
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SPR
The McMillan link for 5k is in useful links. Similar session there but they go for 400-600 jog. I'd go for stationary recovery with 60-90 secs recovery. In terms of specific I guess we don't disagree, I did say it was for a target race though. I didn't do anything specific for the race on Friday for example. |
Jul 2024
9:43pm, 3 Jul 2024
1,765 posts
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Chris
Almost a 5k pb today but it’s safe to say the pacing wasn’t quite there with mile splits of 5.11 5.31 5.31 4.30 (last 0.1) A slower first mile could have made for a better result but I really struggle mentally to hang on in the middle without going into self preservation mode |
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Jul 2024
10:13pm, 3 Jul 2024
5,396 posts
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J2R
Getting closer. Felt rubbish before start, nausea from neck/head ache, so wasn't able to go full pelt, but ran 18:30 this evening. Fitness is definitely there, just have to turn up feeling OK, and I should be able to knock a chunk off this.
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Jul 2024
10:53pm, 3 Jul 2024
44,941 posts
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SPR
Crazy first mile there @Chris, looks like you held it together fairly well and more to come with a more circumspect start. Nice work @J2R looking promising. |
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Jul 2024
8:59am, 4 Jul 2024
1,766 posts
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Chris
J2R sounds like you'll be knocking on the sub 18 door on a better day! I find evening races tough and then have the joy of struggling to sleep. Fingers crossed SPR, I've got a super flat 5k in 10 days so I'm hoping it stays a bit cooler and the wind drops. Its on an old airfield so if its windy I'll need t find someone to run behind |
Jul 2024
9:21am, 4 Jul 2024
311 posts
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Miser
Very good job Chris - but can't help but feel you have more to come. This looks very similar to a recent 5k I ran: 5:14, 5:29, 5:33, (5:07). After this I felt I should have attacked the 2nd mile harder and not worried about mile 3 - instead trusting my relative strength over longer distances to carry me through and the normal push for the line. Reckon that stands up for you as you're all that and more for aerobic strength. Interesting to see how you go on the flat one! |
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Jul 2024
9:31am, 4 Jul 2024
44,945 posts
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SPR
@Miser given you slowed in the third mile, doesn't attacking the second mile just mean slower third mile (at least in that particular race)? Has to be about keeping the reins on a bit over the first mile. To me it makes more sense to get that last rather than first if you're going to do one fast. |
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Jul 2024
9:45am, 4 Jul 2024
1,767 posts
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Chris
I agree about the slower first mile, I was trying to hold it back but had so many people come flying past me at the start. It was a fairly strong field and I finished 42nd, the next one shouldn't have quite so many low 15 minute 5ker's which should help
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Jul 2024
11:02am, 4 Jul 2024
5,400 posts
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J2R
I went out a bit fast last night, first km in 3:34. But I was actually testing to see if sub-18 was viable, so needed to do it from the start or it was never going to be possible. At least my last km was the 2nd fastest of the 5, which is better than slowing down throughout.
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