@gingerbongo you could get nearly 2min rest, just need to run the 1K in 3min!
@Doonhamer guess the question is, how close to 1K are you getting, and are you maintaining as the recovery comes down each week? I would guess 8x1K off 60sec in 3m20 pace would be enough for a sub 17. Although think I would prefer a bit of variety, maybe coming back to the 1K session once a month with longer and shorter stuff in-between.
I was probably 30-50mtrs shy of making the kilometre last night with 90secs recovery which made me think I’m not on for a sub-17 just yet. I appreciate it’s a bit of a repetitive session but the gainz from running hard with a group makes me keep turning up.
I’m going to try & make my other quality session something sharper to try & transfer some pace to those sessions.
That looks amazing, must be such a buzz doing it with a big group. Dorset Doddlers run a similar session around an industrial estate in Blandford, it’s the ultimate in functional running rather than aesthetic running. Used to love it and hate it in equal measure 
So about 3:30 pace, I think this shows enough strength for a 17min 5K attempt, just depends how much harder you find running that little bit quicker.
@Doonhamer looks good, keep us updated with how you get on, having those weekly sessions I’m sure you can do it! Have you got a 5k event in mind to give it a whirl?
I’m loving this and this is what I’m trying to do on my own. The idea of group training simply for a sub 17 attempt is appealing. When you say you are the oldest, what AG are you in?
60-65 I think
His back is in M80 
He’d actually still beat most of us 
Twats.
I’m a youthful 54 
.
I’ll probably just find a fast, local, accurate Parkrun. Birkenhead Park or my daughter lives in Manchester so one of the quicker over there.
Bloody hell, 12!
Yesterday at the sprint tri I did, as I was coming back into T2, could see the leaders out on the run course which ran on a promemade parallel to the bike road. The 2 lead guys were head to head and it was a thing of beauty, their form was flawless. Checked the results later and one ran 15m12s- on an accurate 5km course 
I still remember the first time I was stood trackside when someone ran a 4 minute mile, or 3:45 1500m. So smooth and effortless, with sprinters you can see the power and the speed, something incredible about a fast middle distance runner that looks so efficient.
Got a 5k race on Sunday, it’s on one of those annoying courses that has been officially measured but comes out long according to GPS. Is that because when they use the wheel, they cut all the corners? It’s a 3 lap course and has just over 10m per lap, it doesn’t sound a lot but it’s all in one place so it feels hard on the 3rd lap! PB on the course is 17:55. Going to aim for 17:30 and then pretend the added distance + elevation would equate to a sub 17 
Had a go at the 4 x 1 mile off 90 last week and average rep was 5:42. Going for a run now, aim is 1st at 5:40 and try to hit 5:30 on my last, otherwise that 17:30 target is way off!
Well that didn’t go as well as planned!
5:46 - I was looking at my /km pace thinking I was doing ok at sub 3:40 
5:41
5:42
5:45
More consistant than the week before but overall slower across the 4 miles. Still not quite there for a sub17. Looking at my stats for those reps my average stride length was around 1.5m whereas in my fastest 5k at the start of the year it was 1.57m.
I never added 5k result 
17:37 which I was happy with.
A week after that race I got injured, so 3 months out. Building back up now, but intervals have been hard work 
10s off mile reps above. I’ve got 5k track race today, after 10m TT this morning. I’ve never run on the track before. I had a minor plantar fasciitis niggle during the week but feels 5/10 today so giving the race a blast. Optimistic target 17:30, no doubt I’ll go out on sub 17 pace, because, let’s do it! Split into heats and I’m in the 17 flat to 20 flat group, hopefully people near the front to draft!
Good luck!
That’s seriously quick.
God speed @d.t!
A wake up call! 18 something. Felt great for 4 laps. Good to have a new line in the sand and build from here.
Still a very decent time 