Had to share, new 5k PB 🙂

[Cliff_H]

Just clocked up a new PB of 28:05, it won't set the world on fire but I'm chuffed given how hard sub 30 was and still is, adding distance and that cardio base really does make a huge difference... definitely need a stretch and a rest after that.

[Bluebirdrunner Graduate10]

Phew😎..well done😊

[Millsie-J]

Well done Runner!

[Hidden]

Fab time, well done. I got my 5k pb whilst increasing distance to 10k, quite unexpected. It is a great feeling!

[Sandraj39 Graduate10]

Well done - a very respectable time! You should be proud of that!

[Oldfloss Administrator 60minGraduate]

Wow.... just wow!

[damienair Administrator]

Excellent well done. That's my mission. I have broke through the sub 30 min 5k only once. I've started extending my runs now and am working towards 10k. In order to extend those runs I have brought my pace back to 7:00/km. And will also build in some interval training at the track. Hoping to get sub 28 min 5k in the Spring.

What Pace were you running when extending your distance? Well done again.

Damien

[Cliff_H Graduate10 in reply to damienair]

Damien I've been doing some slow longer runs, at a 6:30-6:45 and found that to be my go to tourist pace, it keeps me in cardio range and avoids that high intensity lark. When I am doing intervals for a fixed 5k to get a workout II am moving between 5:00 and 6:00 for intervals... not that many at 5:00 though 😂

[damienair Administrator in reply to Cliff_H]

Thanks for your reply. That's great. I am now running Parkrun every Saturday at a comfortable 6:30/km pace, at that pace I can hold a conversation and complete 5K with some ease. I can hold a 5:30/km pace for about 3km, after that I am wrecked. So I have started moving my distance up at 7:00/km pace. Meant to do 7k yesterday evening but it was raining, so just did 5k. I plan on doing some interval training on Sunday at the track. It is good to have a goal. Sub 28 minute 5k and Sub 1 hour 10k for next year. I seem to have a similar plan to yours from a workout point of view so fingers crossed it will work out for me too.

[Decker]

Wow, that is a great time! Congratulations! I had sub 30s going for a few weeks, but had to slow down when I tried to extend my distance (yes in retrospect, yes it seems obvious now 😀) so I'll be trying to get my speed up again later in the year. Doing around 32-33 right now.

[Hidden]

Congrats - I know exactly what you mean, breaking that 30min barrier really feels like a certain kind of strength lies within us. What's your strategy - do you simply run as fast as you can the whole way? I find even for 'fast' running I need to start slower and speed up as I go along. I also have to listen carefully to my breathing to make sure I'm not over-straining. All done intuitively as I'm yet to invest in a running watch or heart rate monitor etc! But it's amazing how consistent your body can become through just being in touch with how the run 'feels'