The sub-20 5k dread-thread

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oddson2003 Jul 2017 8:55am, 30 Jul 2017 63 posts	0 oddson2003 My seasons bests read ; 2011 20.01 2012 19.23 2013 20.05 2014 20.22 2015 21.25 My last parkrun though back in August 2015, I clocked 27.08, and was blowing more thanks when I was breaking 19.30's. My training used to consist of belting out miles as fast as I could, now looking at seeing if running slow can turn me into an 'aerobic machine', starting out following Hadd type training, keeping runs between 70-80% of max heart rate. 10-12 min miles at the moment mean that im running for an hour and feeling fresh afterwards, giving me the confidence to start building up the miles over the next few weeks, thats the plan till the end of October, with strides to keep the legs ticking over, then reintroduce faster paced running and hopefully confidently line up at my local parkrun in November.
Arjin Aug 2017 12:53pm, 22 Aug 2017 335 posts	0 Arjin Not run quick in a long while, so tried a 22 min 5k at the beginning of August. 22.01 at Lee-on-the-Solent parkrun. Following 2 weeks, hit 21.56 at different parkruns, one on grass and one into a massive headwind. Then last week, got 21.32 at Moors Valley. Hoping to hit sub 21.30 back at Lee this Saturday if all goes well. I've ran slowly (up to 5 miles once or twice a week) since coming back from a foot op in December and done loads of swimming and long distance cycling. Longer runs and some hill reps next and we'll see what happens.
Kieren Sep 2020 6:03pm, 28 Sep 2020 4,013 posts	0 Kieren With #notparkrun and lack of official races due to lockdown, there must be a few people out there hoping to crack sub-20? I have managed to reduce my time from about 22:30 in April to 20:50 a couple of weeks ago. I had a go at sub-20 last week but started with a strong tailwind and ran the first 500m way too fast (about 4:47). The first KM as a lap was 4:57 and then I blew up, needing to walk 7 times. I might have another go this Friday and get the watch to guide my pace at 4:00 min / KM, then kick at the end.
RichHL Sep 2020 9:39pm, 28 Sep 2020 14,379 posts	0 RichHL There have been a handful of races for the super-quicks but nothing much for mere mortals.
Kieren Oct 2020 2:11pm, 6 Oct 2020 4,014 posts	0 Kieren Oh, i've just been running mine as a solo time trial, so no official results. Maverick Race are putting on some trail events that have 5Ks. Probably muddle and not flat, so not PB material. maverick-race.com The commute would be quite long for me so if I do enter, it will probably be the 1/2 marathon but I'm not in 1/2 marathon shape.
Kieren Oct 2020 11:21pm, 29 Oct 2020 4,036 posts	0 Kieren 20:20 two weeks ago. I ran 4 x 4 intervals last week at 4:00 min/KM with 3 minute jog and really struggled with that so I think hopes of sub-20 are still a way off. I will try a TT tomorrow morning but think there will be a good chance of blowing up
Homer Oct 2020 9:39am, 30 Oct 2020 13,809 posts	0 Homer Try the TT Kieren - go positive and give yourself hell!
Kieren Nov 2020 1:01am, 18 Nov 2020 4,043 posts	0 Kieren I tried and blew up at 2KM. Run-walked the rest to finished in 21:37 I've taken 2 weeks off running and decided to start a new plan on my return. My past plans have been general fitness and I had intended to start a dedicated 5K plan from Jack Daniels now that I can endure daily running. However, I'm a bit bored of doing the same close to home routes, so I have decided to start a marathon plan - mainly as an excuse to commute to get some long runs in at greener spaces & work through an audiobook backlog. I would have liked to have got sub-20. It still might happen as the first block of this marathon plan has speed & tempo work and I will still try and run a TT every other week, swapping out a tempo session.
Homer Nov 2020 8:07am, 18 Nov 2020 13,823 posts	0 Homer Those extra miles in your legs could help K (did for me way back when)
njosmith Nov 2020 8:51am, 18 Nov 2020 633 posts	0 njosmith 20 47 at the weekend @ Brisbane Road Runners 5km Championship. Went out too fast and couldn't hold on. Probably my last realistic chance of going sub 20 this year. How many weeks is the Jack Daniels plan?