Ran sub 17 the last 3 times on the bounce at my Tuesday night 5k beer run 
. This is in the 4%'s.
Given all marathons are off, I was thinking of becoming a 5k specialist and then have the 2 targets of <17 non 4% 5k
<16:30 4% 5k.
I also have a <17 local parkrun target, but that is obvs on the back burner, but it probably tougher than the above 2.
Just got a run til you drop backyard multi-lap thing to get through in 2 weeks first, which remarkably is still on.
Do you really think the %s give you 30 seconds in a 17 minute run?
No I don’t, my experience for me is, roughly 3 seconds per k, or 20ish seconds over 5k.
I am currently at around 16:50-55 at the moment with the 4% so they are progressve targets.
However all that is kind of irrelevant right now
Anyone else do the Virtual National Road Relays? Had a pop today and did an 18:37 which is alright given I’m still on less than <30km a week running and haven’t ridden or swum since before the soft lockdown. Probably this is a nice balance of being rested (last run on Thurs) and some residual fitness!
5K at race effort was a bit of a shock to the system and ended up muscling through it a bit and got a twinge in the hip again. Stupid really but I couldn’t resist it! Hopefully stretching and a return to my more gradual build of 10% increases in either effort or distances per week should see me right.
Some way to go to be back sub 17 but probably heading in the right direction - fastest 5K since 2017!
That was good to see PP. I’ve seen a few people posting up VNRR runs, a couple from here @twhat and @trisam (though they don’t post much here any more).
Sub 19 is really encouraging with the amount of time you’ve been out with the injury woes. Be nice to build on that now.
Yup @gingerbongo I got out for a VNRR 5k last night. Definitely chose a bad route, 7 laps of a small nearby park meant that it wasn’t really a constant effort. Check out the pace fluctuation on this bad boy! -
Might give it another crack tomorrow
Did 16:12 for this. The Scottish relays are this weekend so will have another lash at it. Did 15:58 in February. Not quite sure what I’m training for at the minute…!
Find a nice long ring road or something! haha
Yeah, I meant to, but ummm forgot! Too busy chasing segments. Not sure I would have been eligible. I am a member of a UK club, but don’t live over there. Not sure what I could have achieved, my ability to hurt myself outside of a race is woeful so not sure I would have scrapped under 18…
Think I might be in the right shape, but pb is 17:30ish so no real way of knowing yet. I keep meaning to do one, but @gingerbongo has me much more tempted to give a 1k a go to try break 3. Never tried to run that fast or done intervals before so would be something different.
Get out and give it a crack! There’s no wind today, well not down south anyway. Its all over so quickly!
I thought about it this morning, but did bike intervals last night and now on nights for the next week. Have chose my 1k stretch though, one length of the park so no turns and just a few kerbs and cambered patches. Choice of up or down, so I’ll admit it will be - 0.6% assisted when I do get round to it next week.
Oohh, we’ll have to go for referee’s decision…
It’s allowed.
I guess it depends on what suits your style. But I love the short balls out stuff. I recover quite quickly from really hard stuff, but struggle on the speed endurance side.
5km solo is really tough!
My nephew (aged 16) just broke my family 5K ‘record’, but have realised his run was entirely downhill.
Should I flag it on Strava or something?
Deffo 
Yes, you’ll be doing him a favour in the long run.
Bumping this, has been in the back of my mind for a while. Now I’ve ticked off the 1 Mile, I’ll do 1k sub 3min, as training towards a 5k attempt in the next month.
Where do you guys do all your ‘fast’ running?
I can find places for 30second -2 minute sprints but anything longer is a bit of a car crash.
But, I live in a small market town and the running around me is generally footpaths (fields or woods) lots of twists and turns, river towpath - narrow and bumpy underfoot, or big road pavements/small roads.
I don’t know if the world has got busier but I’m really struggling to be able to to any sort of quick running (sub 4.10 for me) as either the trail isn’t conducive or there are too many people that I might hit. Ironically even a not so busy London park might be better.
Or - is it more a function of how fast to your max you are going? So if you can tempo 3.40kms it’s not too difficult to worry about dodging around people dogs etc.
For me, I guess I’m quite lucky. I’ve got country lanes that I can use, which are normally pretty quiet. Also I have a short seafront where I live, about 800m, or in the next town over which is about 2.5km long, linking up to a cycle path up the river which is mostly flat for another 5 km or so. There’s also a really rubbish cinder track in the next town.
Other options are the local cricket or footy pitches, laps around the edge. If you’re creative there’s normally somewhere to do it. You just may have to be careful on the times you run in the current climate. I have a nice river track a couple of kms from the house, but it’s always too busy with walkers. So I’d only use that super early in the morning for example.
Over in NZ we had a virtual 5k champs across the whole of NZ. you could submit 3 times and they would all count to the total.
All 3 were done with a rolling start, (I was not the only one doing that), but pretty happy to dip under 17 in a TT situation.
To put it into context, the 2 weeks before lockdown there was “Aucklands biggest fun run”, which is an 8.4k smashfest around the bays. I finished in 28:30 with a slight headwind all the way, (one of my best ever runs). three people I know who I finished around the same time all ran a 16:30 or less. So clearly there is more to find in a 5k…
