Couch to 5K
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Super Speed!

Went out for my early morning run with the dog at 5.30. Was dark and chilly. I have been deliberately keeping my mileage down around 3-5k so as not to overtax my foot. Only did 3.1k today, but to my surprise when I got home, had done it in 13' 45"... I was aware that I was running fairly fast by my standards but was not hammering it at interval pace. Am v . astonished and pleased with that time. If I kept that up for a full 5k itwould be sub 23 minutes.

Maybe there is something to be said for this short distance business after all.

13 Replies

Wow, that's impressive Rig in all sorts of ways -I'm only just out of bed !


That bears out my belief that if you want a PB, at shorter distances anyway, then don't run much and have plenty of rest.

1 like


was that you whizzing by there Rignold?!

Awesome :)

were you trying to be superfast?


Wow that's super speedy Rig. I ran with Rico this morning and after warm up walk (doggy stops) run and cool down 4k was 31 mins. 2 stops to get Rico back after he chased the scent of deer. No way Rico could keep up with you. Well done


That's fast! I can't remember the last time I saw 530 in the morning so well done on this achievement too!


That's a great pace! And fab' that you weren't even needing to go all-out to make it.

I was "forced" to try a faster 5k this weekend - shamefully I feel that I should be able to keep up with a friend's 8-year old, who is currently doing Parkrun in 25 mins! I did manage 22:45 for 5k, which I was pretty chuffed with, but I couldn't say it was no effort!

Hope your foot keeps improving.



Very impressive!!!


Fast 3 k's are fab ! Over and done with quick and you can crack on with the rest of your day. I picked those up from myasics plan. Hard work while you're doing them but they're soon over. A bit like nasty medicine!

Take care!


That is super speedy. Well impressive


Did the dog feel cheated?


wow that is very impressive, and at that early hour too... well done!!


Great ☺

I'm sure it was Miss Wobble that recommended a fast 3k for speed training too.

Take care of that foot!


Ah yes - just read above! I remembered correctly ☺


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