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  #1  
Old 24th Aug 14, 08:13 PM
hicks's Avatar
hicks hicks is offline
Real Name: Andy   Gender: Male  
 
2014: 105.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
The sub 20 5k challenge

Ok, as discussed in another thread, here's a little challenge for anyone who wants to take part.
If your current 5k PB is about 22 minutes, the challenge is to run a sub 20 minute 5k. The first person to achieve this is the winner.
I think an ideal way of tracking this is via the Parkruns, as it's an accurately measured and timed 5k event.

Good luck!

Last edited by hicks; 30th Mar 15 at 09:44 PM..
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  #2  
Old 24th Aug 14, 09:26 PM
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Real Name: Rob   Age: 40   Gender: Male  
Location: Cambridge
 
Cheers Andy. Will post my details shortly.
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  #3  
Old 25th Aug 14, 07:46 AM
Leon1984 Leon1984 is offline
Gender: Male  
 
Yey! So This is my park run although it robbed me off 30 seconds on Sat

http://www.parkrun.org.uk/results/at...eNumber=661812

Whilst competitive, be good for people to stick their training updates too? At the moment I am on an alternative cycle where one week has a fairly intense long run and an interval run, the next week is easier but then includes the timed park run race.

My goal is December, which may be pushing it but no harm in having a go
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5K - 22.22
10K - 49.10
Half - 1.45
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  #4  
Old 25th Aug 14, 08:54 AM
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RGC RGC is offline
Real Name: Rob   Age: 40   Gender: Male  
Location: Cambridge
 
Leon, you've done one less park run than me. At least I'm not the only newbie here. :-)

My strat at the moment is to treat park runs as LT sessions, with approx. one a month at a harder/all out effort. I also do an interval session midweek, and currently not doing any long runs at all.
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  #5  
Old 25th Aug 14, 06:53 PM
Leon1984 Leon1984 is offline
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Quote:
Originally Posted by RGC View Post
Leon, you've done one less park run than me. At least I'm not the only newbie here. :-)

My strat at the moment is to treat park runs as LT sessions, with approx. one a month at a harder/all out effort. I also do an interval session midweek, and currently not doing any long runs at all.
You'll be racking them up quicker than me then! How far you doing on the interval session, what splits etc?

This week I am doing a 2km warm up, then 3 x km @ sub 4min pace then 2km cool down home
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5K - 22.22
10K - 49.10
Half - 1.45
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  #6  
Old 25th Aug 14, 07:13 PM
Wino Wino is offline
Real Name: David   Gender: Male  
Location: Sheffield
 
2014: 804.00 miles
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Year: 0.00 miles, 0 hrs 0 mins
You may find it easier or perhaps less stressful on the muscles with shorter intervals and work your way up through the session 200 > 400 > 600 >800 >1000 >800 >600 >400 >200 with 60 secs steady jog recovery or 30 sec if you find 60 too long then a nice mile or two warm down
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5k 19:21
10k 42:25
HM 1:36:49
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  #7  
Old 25th Aug 14, 09:05 PM
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RGC RGC is offline
Real Name: Rob   Age: 40   Gender: Male  
Location: Cambridge
 
Yeah, I'm basically making it up as I go along. The aim being to vary it each week. Last week I did 2-3km warm up, followed by 5 x 500m @ 3:30-4:00/km pace, plus warm down. The week before I started out at 5:30 and wound up by 15sec each km until I was at 4:00/km, then warmed down.

Parkrun is my threshold session, so for me that means hovering around 4:25-4:30/km pace. My last all-out attempt was 3:57 on the first km then progressively slower until the last km where I sped up again. Dave, I'll definitely give your suggestion a go.
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  #8  
Old 26th Aug 14, 10:21 AM
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Trinity1976 Trinity1976 is offline
Real Name: Claire   Gender: Female  
 
2014: 2,304.00 miles
Week: 37.96 miles, 5 hrs 44 mins
Year: 920.68 miles, 137 hrs 2 mins
Quote:
Originally Posted by Leon1984 View Post
This week I am doing a 2km warm up, then 3 x km @ sub 4min pace then 2km cool down home
IMHO you are doing too few intervals and too fast. Although you are aiming for sub-20, your current PB is over 22 minutes, according to your signature, so the pace you are running for your kilometre intervals is much, much faster than your current 5k PB pace.

I think you would improve your speed more effectively if you did 6 X 1000 metre intervals (or 5 X 1200) at a slightly slower pace, for example 4:15-4:20 per km. You can increase this pace gradually as your PB comes down.

If you do a warm-up and cool-down, plus 4 minute easy run recoveries between intervals, it adds up to a decent mileage session as well and will be good for your speed endurance.
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5k - 20:21; 10k - 43:04; 10M - 72:03; HM - 98:45; Marathon - 3:22:03
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  #9  
Old 26th Aug 14, 11:03 AM
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Real Name: Rob   Age: 40   Gender: Male  
Location: Cambridge
 
Are you joining us in this challenge, Trinity, or focussing on other goals atm? The more the merrier.
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  #10  
Old 26th Aug 14, 12:55 PM
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Trinity1976 Trinity1976 is offline
Real Name: Claire   Gender: Female  
 
2014: 2,304.00 miles
Week: 37.96 miles, 5 hrs 44 mins
Year: 920.68 miles, 137 hrs 2 mins
Quote:
Originally Posted by RGC View Post
Are you joining us in this challenge, Trinity, or focussing on other goals atm? The more the merrier.
Nah, I hope to go sub-20 eventually but I know that it is a long term goal, rather than something I will manage by the end of the year. I've knocked 3:52 from my 5k time in 2 years, but progress has slowed so I think I am realistically looking at another 18-24 months before I will get sub-20.

At the moment I'm training for a couple of 10 mile races and a half-marathon in early October, then I will be doing a few months of aerobic base training (on heartrate) before focussing on going sub 3:40 for a marathon in the spring.
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5k - 20:21; 10k - 43:04; 10M - 72:03; HM - 98:45; Marathon - 3:22:03
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  #11  
Old 26th Aug 14, 02:17 PM
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Real Name: Rob   Age: 40   Gender: Male  
Location: Cambridge
 
Fair enough. Shame though, as you're at about the same level as the rest of us on the 5k. Good luck with the race training.
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  #12  
Old 26th Aug 14, 02:28 PM
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hicks hicks is offline
Real Name: Andy   Gender: Male  
 
2014: 105.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
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Originally Posted by RGC View Post
Fair enough. Shame though, as you're at about the same level as the rest of us on the 5k. Good luck with the race training.
I'll be mighty impressed if anyone at this current level can get to sub 20 before end of year.

btw Rob, do you have a Parkrun profile page?
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  #13  
Old 26th Aug 14, 02:52 PM
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RGC RGC is offline
Real Name: Rob   Age: 40   Gender: Male  
Location: Cambridge
 
http://www.parkrun.org.uk/results/at...Number=1048510

:-)
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  #14  
Old 26th Aug 14, 05:50 PM
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RGC RGC is offline
Real Name: Rob   Age: 40   Gender: Male  
Location: Cambridge
 
My local parkrun always comes out at less than 5km (4.93km last time I think). Not sure whether to trust my watch or the claim on the parkrun website that every route is measured precisely with a meter wheel. It's a very twisty turny course, so probably just the gps shaving off some bendy bits.

Last edited by RGC; 26th Aug 14 at 05:51 PM..
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  #15  
Old 26th Aug 14, 05:54 PM
Wino Wino is offline
Real Name: David   Gender: Male  
Location: Sheffield
 
2014: 804.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 0.00 miles, 0 hrs 0 mins
Hehehe the one at Locke Park, Barnsley often comes in at.....2.97 miles
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5k 19:21
10k 42:25
HM 1:36:49
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