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Sub 19 Min 5k Thread

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JT Jul 2020 9:00am, 16 Jul 2020 20 posts	Quote Pin JT I finally did it....sub 20 minute 5k, on my own, no race competitors to provide that extra competiveness, just 12 weeks of lockdown. This has been my aim for 6 years of running, did it once 2 years ago in a race but my Garmin only recored 3.08 miles so that pb never showed on my stats. Over the moon with my 19:51. I always lose motivation after a PB as if my work is done but also thinking can I push to a 19 minute 5k.
larkim Jul 2020 9:22am, 16 Jul 2020 11,535 posts	Quote Pin larkim Well done JT. As a round number objective it's a nice one to dip under - crack on with the sub 19 goal now!!
chunkywizard Jul 2020 10:04am, 16 Jul 2020 9,137 posts	Quote Pin chunkywizard congrats!
Chrisull Jul 2020 9:20am, 20 Jul 2020 16,374 posts	Quote Pin Chrisull Didn't do another 5k, as the club started a mile time trial handicap league instead. 20.14 yielded 6.05, so first week 6.04 (narrowly beating it) and second week I did 5.54 - which predicts a 19.37 5k.... so maybe banging on the sub 20 door a little more convincingly on my next attempt...
Paul N(ollaigShona) Dec 2020 6:10pm, 12 Dec 2020 1,836 posts	Quote Pin Paul N(ollaigShona) In sure this belongs in a Sub 20 thread, but I'm lazy and as I follow this thread it was easy to find! The past few Saturday's I've been heading to my nearest parkrun course with a view to subbing 20 on it (solo time trial). And it is having none of me! It's not a fast course, there are a total of 5 hairpins and a handfull of right angles, and I just can't seem to get it right. The course itself also measures short, so I have to run about ten seconds beyond the finish post to hit 5k. This is today's effort 👉 fetcheveryone.com/t-18428267 Problem as always was the middle mile, which has two hairpins and a couple of very modest hills. I've been trying to evenly pace things but that approach is increasingly striking me as naive. Next week I'm planning to hammer the first mile and then just try and not fall over sideways. Any thoughts on if this a sensible approach, and if so, how hard to I realistically need to go at the first mile?
chunkywizmas Dec 2020 6:24pm, 12 Dec 2020 10,740 posts	Quote Pin chunkywizmas Looking at your finishing pace you seem to have enough beans left, you probably need a pacer so you don’t get the slow down in the 2nd and 3rd K! If I was you I’d go slower in the first K, not quicker. Try and get the first 3 Ks all at 3:58 or something like that.
Paul N(ollaigShona) Dec 2020 7:22pm, 12 Dec 2020 1,837 posts	Quote Pin Paul N(ollaigShona) I pacer would be good, I'd definitely get the benefit of a solid kick up the arse. Was just looking at my heart rate stats, less than 60% in Z5!
chunkywizmas Dec 2020 7:26pm, 12 Dec 2020 10,747 posts	Quote Pin chunkywizmas Is your max HR right? (How did you check it?). How do you have zones calculated, what % of max does zone 5 start at?
Paul N(ollaigShona) Dec 2020 7:34pm, 12 Dec 2020 1,838 posts	Quote Pin Paul N(ollaigShona) Should be there or thereabouts. Most recent high measured via chest strap. Revisit the numbers every few months. Z5 Starts at 172. 90% of HRR. 42/186
❄larkim❄ Dec 2020 7:36pm, 12 Dec 2020 12,974 posts	Quote Pin ❄larkim❄ Don't see how you end up with 60% in z5 when it is so consistent? Where do you calculate the cut over between Z4 and Z5? I'm guessing the uphill at about half way is what kills the pace a bit. In the end if you're in physical shape to go sub 20 it's all about the pacing and determination. I must admit though for me if I go off hard (but not mental!) I find the psychological battle to "keep my foot in" is easier than if I'm chasing the pace from the first mile marker.