Sub 19 Min 5k Thread

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❄larkim❄ Dec 2020 7:39pm, 12 Dec 2020 12,975 posts	0 ❄larkim❄ (if you break your run down to 25m splits using the fetch tool you're over 172 from 2 minutes in almost all the way to the end, so that really doesn't look like only 60% in Z5)
Paul N(ollaigShona) Dec 2020 7:48pm, 12 Dec 2020 1,839 posts	0 Paul N(ollaigShona) Based on ~~strava~~ graph 174 and below is Z4, 175 and above is Z5
Paul N(ollaigShona) Dec 2020 7:51pm, 12 Dec 2020 1,840 posts	0 Paul N(ollaigShona) Ah, I haven't reset my zones in Strava. 🧐
Mark J 🇳🇿 6 Nov 8:58am, 6 Nov 2024 6,961 posts	0 Mark J 🇳🇿 I guess technically, I should now be posting in here. Coz I certainly ain't going to be going sub 18. Current PB sits at 19:23 in training or 19:35 official race time. Playing with adjustments to my training plan ahead of my sub 19 attempt on December 14th. Off the back of a HM training block, a week of easy-ish running and then some concentrated threshold, interval type stuff to get me as 5k sharp as I can be in a limited number of weeks.
larkim 6 Nov 9:18am, 6 Nov 2024 26,014 posts	0 larkim Easily sub 19 off that half. It'll be over in a flash.
Mark J 🇳🇿 6 Nov 9:25am, 6 Nov 2024 6,965 posts	0 Mark J 🇳🇿 larkim wrote:Easily sub 19 off that half. It'll be over in a flash. Yes, should do. My first 5k on Sunday was 19:37 and felt comfortable enough. Unlike my 5k race back in July, when I felt like my heart was going to burst.
jda 6 Nov 9:32am, 6 Nov 2024 18,064 posts	0 jda Just find a flat paved course without too many sharp corners. Maybe a parkrun would do it
Mark J 🇳🇿 6 Nov 9:49am, 6 Nov 2024 6,968 posts	0 Mark J 🇳🇿 jda wrote:Just find a flat paved course without too many sharp corners. Maybe a parkrun would do it This is the one I'll be doing - thespectacle.co.nz
Mark J 🇳🇿 10 Nov 8:16pm, 10 Nov 2024 7,055 posts	0 Mark J 🇳🇿 Did my first HIT session from my coach's plan on Saturday. A 3 x 1 mile intervals session. I was way off the pace, or at least at the slowest end of the pace, but it was on a trail surface and only 6 days after my HM PB run. So, I'll try not to read too much into it at this stage. Followed up by an easy 10k on Sunday, that really wasn't as easy as it should have been. Think I might be carrying a minor cold caught from the kids because I'm definitely feeling a tad lethargic at the moment. Rest day today. A couple of stride sessions and easy runs ahead of the weekend before repeat of Saturday's 3 x 1-mile VO2 max intervals.
Mark J 🇳🇿 25 Nov 9:49am, 25 Nov 2024 7,594 posts	0 Mark J 🇳🇿 Well, it's been an odd couple of weeks since my last post here. I was definitely right out of sorts for the few days following the above session and then I pulled a hamstring muscle on te Thursday. I guess I must have still been tiered from the half marathon block and the race. It was a fairly significant step up for me. I stopped running immediately following this and just did some very light and easy walking and after a couple of days, I added in some strength training. Not running for 5/6 days, coupled with strength work seemed to do the trick. A couple fo light test runs, one super easy and the other a little more effort, and I was back to it. Phew! So, I did a decent intervals session during parkrun on Saturday and everything held up without issue. Followed by an 18k easy run Sunday and we're looking good. I'm now 3 weeks out from race day and in to a sort of taper in terms of mileage but I'm still scheduled to do a reasonable number of speed type sessions, certainly this week and a few next, before race week, which is light work. My parkrun time Saturday was strong at 20:53, bearing in mind that was intervals so included numerous jogs in there. My 5k pace in there felt good. Hard, but definitely manageable. So all in all, given the odd few weeks since my HM and what I have scheduled, currently at least, I'm feeling confident of still hitting a sub 19.