5k PB again: After my 10k run last Thursday I... - Couch to 5K

Couch to 5K

134,111 members159,473 posts

5k PB again

John_W profile image
John_WGraduate
7 Replies

After my 10k run last Thursday I knew I was in decent shape. With a 4 day break of no running over Easter, I did a treadmill interval session on Tuesday morning and then turned my mind to today - what to run? 

Sod it, I'll go for the concerted 5k PB effort that I was going to do "in a few weeks". The body felt good, the weather was great - blue skies, no wind, 11C - no time like the present, what are you waiting for?

I'd done a 5k split of 23:11 during my 10k last week so I was expecting to go well today and sub-23, close to 22:30 hopefully. How would this go? Could I get over my consistently slow 4th kilometre?

Off I went. I was breathing hard but steady at 1km and going OK at 2. But midway came and the legs suddenly felt heavy - oh no. And they continued to feel like tree trunks until about 3.75k. Throughout though, cardiovascular was fine, no issue. But I felt slow and thought "I'll take 22:45!".  Then around the 4k mark, legs felt great and I was able accelerate and it was wonderful.

With 200m to go I looked at my watch... Bloody hell! Much faster than thought so I put in a final spurt and finished strong.

22:30?? 

Nah... 22:16 :-)

A whole 1m:15s off my previous best.

But kilometre 4... Why do you kill me so?? (See graph - it gets me every time!)

Thanks for listening !

John

Written by
John_W profile image
John_W
Graduate
To view profiles and participate in discussions please or .
7 Replies
Sandraj39 profile image
Sandraj39Graduate

Good grief, John! That is fantastic - our resident speed merchant! Really well done!☺

Oldfloss profile image
OldflossAdministratorGraduate

Speedy.... wow...well done :)

Tired me out just checking your speed! :)

LisaRose74 profile image
LisaRose74

Wow go you, Speedy Gonzales 😀

LauraLouP profile image
LauraLouPGraduate

I am no where near as fat as you but 4k is always my slowest kilometre too weird! 

John_W profile image
John_WGraduate in reply toLauraLouP

I need to sort it out somehow - either more even pacing or some very determined visualisation. If I can crack it ...

Ullyrunner profile image
UllyrunnerGraduate

Crikey! Speedy or what?

John_W profile image
John_WGraduate in reply toUllyrunner

Thanks Ully! Yeah, times they are a tumblin' :-)

Not what you're looking for?

You may also like...

C4R2 - 5K PB! 💪🏃‍♂️🤗

Consolidation Run 12 So, I was a little bit annoyed 😒 with my 5K time of 30:23 last week...
PhoenixRise profile image
Graduate

After 18K and 2 days rest? A cheeky PB over 5K...

Morning all... Aussie here from a sunny SW London (the sun has just come out though - my run was...

3rd 5k (and PB)

Whew! I am still slow, but I just ran a 5k in 40:49. That is my best time yet. I set out unsure...
RunningForBroke profile image
Graduate

My first 5k ☺️

Hello plucky runners, So, I graduated 2 weeks ago and have been running 30 mins 3 times a week...
Sadie-runs profile image
Graduate

2nd 5k :)

So pleased.. got out yesterday and thought I would push past the 30 mins I can now manage since...
sparky66 profile image
Graduate

Moderation team

See all
Oldfloss profile image
OldflossAdministrator
Yesletsgo profile image
YesletsgoAdministrator
Mummycav profile image
MummycavAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.