Skimming of those seconds

[Windoze]

29mins 43. Was hitting around 32-33 a bout 2 months ago 🤗😎

Ooosh!!!

[Irishprincess Graduate10]

Brilliant! Well done to you.

[Hidden]

Well done 😊

[Millsie-J]

Terrific, well done !

[martinhermanus]

Well done, what your weekly training schedule look like? What specific training helped the most?

[Windoze Graduate10 in reply to martinhermanus]

Hi Martin pretty easy routine

3 runs a week

1 interval/speed run

1 3/5k

1 7-10k

Just started on working on my core in the gym.

I've found the speed training really good so far

[martinhermanus in reply to Windoze]

Much appreciated I also have 3 km Tempo run / 5 km race / 4.4 km easy twice a week / sometimes hills / I realise I need some core fitness. 👍

[seaspaniel]

Brilliant, negative splits! The times should start to fall.

[Windoze Graduate10 in reply to seaspaniel]

Thank you 😁 start off easy and wind it up.

[VictoriaRuns]

Do you have to really push yourself to do this or is it an easy pace now? I have done a couple of sub 30 5Ks but my natural pace is more like 31/32 minutes. If this is a natural pace for your now, would love to know what you are doing training wise!

[Windoze Graduate10 in reply to VictoriaRuns]

To be honest I start off slow and wind up so 29-30 is looking about my average. The 5.22 last k I had to dig in a little last 200. Posted above weekly routine but I'm still a noob. Many many more experienced runners on here to offer advice 😁

[Windoze Graduate10 in reply to VictoriaRuns]

Also I'm finding the speed run work outs from the Nike + running app really good

[ju-ju- Graduate10]

Boom 💥 nicely done