The Running thread

[Risso]

Nice one Duncan. 28:30 is perfectly respectable. If you do want to start getting that down a bit more easily, my advice would be to start doing one longer run a week, and also some intervals. When I did nothing but 5K runs, i was stuck around the 27-28 minute mark for ages. Once you start running longer and quicker in intervals, you'll notice your fitness shoots up in no time.

Intervals don't have to be anything too flash, you could do something like 500m at 5:10 per km pace, then walk for 60 seconds, then do that a few times. Jon's the expert, but you want to run faster than your target time pace, and build in some rest breaks. Then you start to reduce the rest breaks eack week, so your body gets more used to running at that pace.

[Jon Crofts]

Football pitches/hockey pitches even tennis courts are great places to do intervals or Fartlek training, you don't even need a watch, sprint the short sides, jog the long touchline and repeat, switch to jog the short sides, sprint the long as you build speed and stamina. I like to do my intervals early in a run, say 10 minute warm up, 10 minutes of intervals then a 40 minute easy run.

[Risso]

Starting my plan to get my 5K down to 22 mins tonight, then got a 10K in Leicester on Sunday.

[Duncan Shaw]

Thanks both, done 3 5ks now this week, so want to get that routine back established, then I'll try and add some intervals.  If I'm dong 3 runs a week, would you suggest doing intervals/a little longer in two of them and keeping one just to be my 5k?

[Risso]

It's really up to you. On three days a week, I'd maybe an easy 5K, intervals appropriate to your level on a separate day, then start extending your other 5K gradually over the next few weeks, so do 6K next week, 7K the week after etc.

My typical week is something like this:

Sunday or Monday - long run 8-10K

Wednesday - intervals. 1K warm up, 5K worth of intervals (however you break them up but will include some walking/slow jogging to recover), then 1K slow easy run to finish

Thursday - Easy 5K

Saturday - 5K parkrun at my highest pace

[Richard E]

I usually do 3 miles on a Tuesday and Thursday evening, 5.5 miles on a Saturday and somewhere between 8.5 and 11 on a Sunday with the occasional half marathon distance chucked in when I’m in the mood.

[Risso]

New parkrun pb today, 23:27. Happy with that, as it was windy as chuff as it's right in your face after the turn round.

[Risso]

Did the "Leicester Big 10K" today. Got round in 54:58. Bit slow but as ever with these things the start was massively rammed and took a couple of K to settle.

[Richard E]

Green with envy watching the London Marathon on the telly. I’m absolutely itching to do it again.

[johnc]

New parkrun pb today, 23:27. Happy with that, as it was windy as chuff as it's right in your face after the turn round.

Decent time. My pb is still 24.37. Might have a go at it this year

[Somniloquism]

Anyone doing Parkrun Bingo?

[Risso]

I'm on 14 out of 60.

[Richard E]

It’s a really poor showing that England’s second city doesn’t have a mass participation marathon when London, Leeds, Manchester, Edinburgh etc do. After the mayoral election I’m going to lobby Andy Street’s successor.

[Risso]

5K pb down to 22:45 now.

[AV82EC]

5K pb down to 22:45 now.

Great stuff Risso. Are you aiming for the legendary sub 20 mins?