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Aug 2012
1:41am, 4 Aug 2012
3,473 posts
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Almost Symmetrical
Mr G
What sessions would you suggest to improve 5K times ?
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Aug 2012
8:02am, 4 Aug 2012
162 posts
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Ninky Nonk
I do like to know mile splits, but found km splits too much info and checking watch.
I have been guilty of running 5k to heart rate in the past! Don't worry not any more!
I find this christmas tree tactic works for me, and by going out hard have got some good improvements.
Could go faster first mile but tend to get a bit tied up in the field. Not sure what variance you should expect in this tactic between splits?
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Aug 2012
9:58am, 4 Aug 2012
1,042 posts
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Northern Phoenix
Never heard of Christmas tree system. Sounds interesting
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Aug 2012
10:11am, 4 Aug 2012
15 posts
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Callum Bampton
Just got back from Swindon parkrun - a pretty average performance..
5:22 - first mile
5:42 - second mile (climb)
5:33 - third mile
5:14 - last 160m
Overall 17:15 - 17:20???
-This was my last performance before Bedford's england champs.. so not bad :/
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Aug 2012
1:59pm, 4 Aug 2012
1,043 posts
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Northern Phoenix
Gobi, what is your opinion on using HR and not time for recovery during intervals?
My plan is to use 120bpm as baseline. At 52, 30sec is really not on the cards at the moment.
Would really appreciate your feed back on this
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Aug 2012
6:27pm, 4 Aug 2012
18 posts
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only weak men
17:15 for 5km...pretty average!
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Aug 2012
8:11pm, 4 Aug 2012
48,177 posts
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Gobi
Ironically for most people the search for more speed over 5km is done in the wrong place.
Most people just need to run more at an aerobic level to make progress
NP - 120 is a mythical number but the principle is sound. Depending how high you HR goes at the intervals 120 may be too high for you to be adequately recovered, maybe you should recover until sub 110 in the early stages to ensure quality reps...
Callum - looks like you went out too hard as I know that course and there is not really a hill at Swindon.
Not sure what people know about my past but I am now able to do a little bit of running (10 - 15 miles a week is my target)
Today I ran 18.38
3.39
3.39
3.40
3.52 (the whole 9 metres of hill at Newbury)
3.43
0.06(there is an extra bit at Newbury according to the garmin, I hate short course so Newbury is NOT short)
10 seconds better with a much stronger last km than last week.
A very long way from my pre injury best. Never though sub 18 would be a race target for me.
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Aug 2012
8:22pm, 4 Aug 2012
164 posts
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Ninky Nonk
Solid run gobi!
Maybe you won't be languishing with us slow coaches for long.
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Aug 2012
8:26pm, 4 Aug 2012
1,044 posts
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Northern Phoenix
Nice splits Gobi :).
My HR hits 181-183 on intervals. I find 1st half of session I'm fine at 120 then it takes longer and longer to drop, will give 110 a try on Tuesday, thanks for feedback
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Aug 2012
8:37pm, 4 Aug 2012
48,179 posts
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Gobi
NP - no worries
NN - I am running very much to a plan (3.40 per km) when the 5th km is faster than 3.40 I will go out harder. Hoping that by the end of September I will target a parkrun and get back in the 17s but it is a pretty harsh reality pill
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Sub 19 Min 5k Thread
Jan 2025