Fastest 1k attempt 1.

[ktsok]

Ok. Right! Inspired by a recent post showing the Runners World pace calculator, I trundled over and put in my (fastest ever) 5k time. It spat out a load of tempo paces at me, three of which looked great and three of which looked pretty horrendous. Is it saying I should run 100m, say, at the ‘speed form’ pace of 5’40” or should I run 1km at that pace?

What the heck. I’m going to see how fast I can run 1km. I have just cycled 4 miles and my thighs feel like lead pipes, so I’m warmed up. The knee is strapped: here I go!

[UpTheStanley Graduate10]

I read that as saying if you’re trying to build speed, you should run at 5’40” pace - but for how long? My Dexy runs 5k a smidge quicker than you, and did a 1k blast in 5’38” this week, so 1k at 5’40” for you sounds about right, but I’m just guessing! 🙄

[Oldfloss Administrator Graduate10]

Caution...lead pipes may crack...

[MarkyD Graduate10]

No!!! Speed-Form should be short bursts, only 30 seconds or up to 1 minute. Some sites recommend 200 metres...

runnersworld.com/training/a...

[ktsok in reply to MarkyD]

Oops! Thank you. See updated post 😂

[Katnap Graduate10 in reply to ktsok]

It is useful to have a sprint finish. I'd have thought you could do your fast speed for around 250m.

Just remember to warm up well before doing a fast segment!

🐱 Katnap 🐱

[AlMorr Ambassador Graduate10]

That is as you say ktsok "what the heck" is a little difficult to understand, easy bit, you ran a 5K in 32.33, very close to my PB of 32.23 which I ran just yesterday, like you I ran 1 of the kilometers under 6 minutes, the other 4 were ran in under 7 minutes, I think the 8.02 is to do with training, not that actual run, if it had been, your time would be more like 38.33, so that was to do with training.

1 Kilometre 5.40 pace on the other hand would get your 5K at around 28 minutes, but that is a bit hard to sustain for some new runners running a 5K.

[ktsok in reply to AlMorr]

Well done on your PR x

[AlMorr Ambassador Graduate10 in reply to ktsok]

👍

[ktsok]

EDIT: 10 minutes post run and I am still trembling with sweat popping out of pores. I didn’t make the 1k. I walked (very) briskly 1k then turned and was began running at a sub 4 minute pace (3’18” at my quickest!). I made it to 400m before hitting the uphill and ground to a halt. Then another 100m up the hill and over a cattle grid. Then another 200m. Then a final 200m. The Garmin says my average run pace was 4’12” - if you factor in the 3 1/2 minutes I spent bent double gasping for breath, that’s about the slowest km I have done yet bar walking 🤣

Going to jump in the bath now and complete the triathlon 😉

[UpTheStanley Graduate10 in reply to ktsok]

On that basis, you would have cruised a k if you’d run at 5’40” 😀

[ktsok in reply to UpTheStanley]

I’ll give that a go next time!

[Kallyfudge]

If you are ever in the area try the Manchester mile (or any other mile I guess). I ca vouch that the manchester mile is super fun even though there are serious 4:15 milers its done in waves with all abilities and its fun to see how fast you can run a mile on a track. I think with us runners who start later in life we tend to run further before we run shorter (I think mile is considered long distance running) and it is fun seeing what the shorter distances are like. In my experience, you get tired in completely different ways!

[ktsok in reply to Kallyfudge]

Speed is an energy sapper but a one mile race would be motivating, I imagine! Thanks for the heads up 🙂