C4R2 - 5K PB! 💪🏃‍♂️🤗

[PhoenixRise]

Consolidation Run 12

So, I was a little bit annoyed 😒 with my 5K time of 30:23 last week (personal goal - not boasting or being competitive!) and promised myself to shave off those pesky extra 23 seconds in one of my runs this week. I’d already posted here earlier that if I did then I’d stop 🛑 running at 5K but if I didn’t then I’d carry on for a 6/6.5K.

Today I chose a 165BPM pre-mixed playlist to hopefully help me push myself a little bit more and made a mental note to listen out for the 2.5K and 3K stats on Strava. These milestones for me would let me know if I was on track for a PB or to ease off the gas for a longer run:

2.5K - 14:23 💪

3K - 17:22 💪

Feeling good - 2PB’s and my pace had not gone above 6:00 so far. Target 🎯 locked - 5K sub 30 mins here I come!

Not going to lie, after pushing at 165BPM for 4K the last K was a challenge .... but .....

I did it! 💪

5K in a PB of 29:35!!!!

👋 Bye, bye 0:46 seconds overall 👋

Made up with myself! 😉

[Instructor57 Graduate]

So how did I know that would be the one you went for 😂

Well done on your sub 30 minute 5k 👏👏👏

[PhoenixRise Graduate in reply to Instructor57]

Oh dear, am I becoming predictable? 🤣

The weather helped the decision making 🌧

[Instructor57 Graduate in reply to PhoenixRise]

I just knew how much it would have bugged you 😁

[MontyMooDog Graduate]

Great running there again. Well done on your PB👍🏃‍♂️😊👏

[PhoenixRise Graduate in reply to MontyMooDog]

Thanks 🙏🏻 MontyMooDog 😉

[Maxi80]

Speed-Demon 😈

[PhoenixRise Graduate in reply to Maxi80]

Thanks Maxi80 😉

[AlysP Graduate]

What a brilliant achievement!!!!! Well under the 30 mins too!! 💪💪💪💪💪🎉🎉🎉I hope you are still smiling as that’s really something. 😀😀😀🏅🏅🏅

I am thinking of giving it another go after an epic fail last week- my pace was too fast to sustain so had to stop after 4K before I passed out- it was very 🥵

Well done again, absolutely fantastic achievement 😀😀😀👍👍👍

[PhoenixRise Graduate in reply to AlysP]

Thanks 🙏🏻 AlysP 😉 Yes, I’m still smiling!!!!! 😀

Oh no 🤦‍♂️ I’ve done that in the past! I’ve been building up Speed and Stamina since graduating and it’s making a real difference as I get fitter. I know when I’ve started off too fast if I’m struggling before the 2.5K mark. I’ve stuck to the rule: further or faster - never both. For the time being 🤭

I want to get the moving time down much further but I will chip away at it a little bit at a time. I think it will come naturally as I push my myself for the longer distances from next week 💪

Thanks again 🙏🏻 and best of luck for your next attempt 😉 Keep is posted 👌

[AlysP Graduate in reply to PhoenixRise]

Thanks PhoenixRise. I have been working on ‘further’ rather than faster so no wonder I blew up- I was just not up to it !! I have got to 11k so far distance wise but my latest plan is actually to consolidate around the 10k mark for a few weeks until it’s nice and comfortable. It’s deffo getting easier already. Then I will start building up the mileage further. I am including a fast shorter run each week so I will have the opportunity to go for it- currently 30:25 is my best but 25 seconds is a lot😂 I expect less wine and chocolate would help me !!! I am still in awe of you doing it!!!!

[Sara_Wales Graduate]

Amazing achievement! Well done! That positive attitude of yours is definitely paying off! So pleased for you 👍🏻🤗

[PhoenixRise Graduate in reply to Sara_Wales]

Thanks you 🙏🏻

[Sussex13 Graduate]

Well done 👍. Must feel brilliant.. superb!! 💪👏

[PhoenixRise Graduate in reply to Sussex13]

Thanks 🙏🏻

[Blackberrypie Graduate]

Congratulations, nothing like a bit of an incentive to keep you pushing!

[PhoenixRise Graduate in reply to Blackberrypie]

Thanks 🙏🏻 Blackberrypie

[Reggit Graduate]

Wow! Well done, I think it’s a long while before I get a sub 30 5k.

As I live in a hilly area I’ve started to include some hills in my runs instead of avoiding them. Just been looking at my runs on Strava since graduating 2 months ago, only knocked 2 minutes off my 5k time (about 36 mins) but now have around a 50m elevation gain between 4-5k instead of it being down hill as it is on another route.

Happy enough that I can see progress as I went through a spell of struggling to get past 3k

[PhoenixRise Graduate]

Thanks 🙏🏻 Reggit!

Go you including hills! I’ve actively avoided these but I know sooner or later I will have to give them a go! I’m sure you could get to sub 30 for a 5K if you run flat for a run - all the hill work would have built your legs into speed machines! 🦵 💪

I’ve really struggled with getting the 5K under 30 mins (personal challenge) but I’m starting Ju-Ju- Magic 10K plan next week - amazing what we can achieve when we put our mind to it!

[acountrycabbage Graduate]

Ha ha, I will soo be this person when I graduate..! Well done on your PB! 🌟

[PhoenixRise Graduate in reply to acountrycabbage]

🤣🤭🤣🤭