Finally!!

[AndrewJR75]

Evening all. I’ve struggled a bit since completing my first HM as part of the spring event. I had a vague notion of getting my first sub 30 5k but I seemed to have lost any concept of pace! I kept on starting way too fast and ending up Jeffing by the end.

I am so one paced normally it’s ridiculous, my 5k, 10k and HM pace are pretty much the same. I feel I can run all day at that pace (well for at least 2hrs38mins anyway 😂).

Anyway, I decided to have a real go at it last week. I made sure I hydrated well, slept well etc with an aim of doing it Friday before heading off on a weekend away.

The plan was negative splits starting off around 6.5 mins a km but the first 1k alert came through as 5 mins 48 seconds, oops but I may as well just stick at this pace now! I knew I was going to do it when I got to 4K so picked the pace up and Mr Garmin gave me a time of 28 mins 50 seconds.

Very happy and enjoyed some well earned beers in the sunshine to celebrate.

There’s hope for everyone if I can do it. Happy Running 🏃‍♂️

[AlMorr Half Marathon]

Congratulations to you AndrewJR75 on achieving your first sub 30 minute 5K in a very good time of 28.50, well done, many runners including myself dream about running sub 30 minutes for a 5K, but at least I am quite happy that most of my 5K runs are sub 35 minutes, once again, well done, I hope you enjoyed those beers.

[AndrewJR75 Half Marathon in reply to AlMorr]

Thanks Alan. I always enjoy my beer. That may be why I don’t do more sub 30 5ks!

[AlMorr Half Marathon in reply to AndrewJR75]

Don't drink any beer on the day of a run, if you are running in the morning or afternoon wait until you complete the run and enjoy your pint after it.🏃🏾

[Lizcanrun Half Marathon]

Well done - that's amazing!

[AndrewJR75 Half Marathon in reply to Lizcanrun]

Thank you!

[linda9389 Administrator Marathon]

Woohoo! That was well sub 30!!! The longer distances have clearly paid off. Congratulations!!!

[AndrewJR75 Half Marathon in reply to linda9389]

Thanks Linda!

[Windoze Half Marathon]

Hi Andrew. Massive congrats in your HM whoop!

With regards to different paces I think its quite subtle when your first hitting the distances. You can also get so carried away with 10k must run x hm means x...

I personally think it takes a few years to get some gears in the legs. Suggestion hear is pick your favorite distance and work on an 8 week plan. 5k -10k get some interval sessions going and some hills.

[AndrewJR75 Half Marathon in reply to Windoze]

Thank you! I’ll look into it.

[nowster Metric Marathon]

Well done! 👍

My unforced 5km times only started coming down in the last few weeks after I reached more than 90 minutes at a time in my longer runs whilst also mixing in shorter runs, some with intervals.

My PB for 5km happened last week in the middle of a longer intervals run with hills. I was most surprised.

Another thing that might (paradoxically) help is to occasionally take a few days break from any running at all. Sometimes I've been strongest/fastest a few runs after coming back after having paused running because I could feel a potential injury developing.

[AndrewJR75 Half Marathon in reply to nowster]

Thank you. I haven’t run since Friday so hopefully the break will do me good.

[cheekychipmunks Half Marathon]

Well done Andrew, you absolutely smashed that sub 30 5k! Well done. 🏃‍♂️💥

I’m a one paced pony too - except not as fast as you - but doing intervals is helping me break that habit. 😀

[AndrewJR75 Half Marathon in reply to cheekychipmunks]

Thanks. I’m not usually that fast 😂

[Dexy5 10 Miles]

It looks like you have found the accelerator pedal after all. Well done.

I would also recommend an app (iPhone only) called JogRunSprint. It allows you to set a program of 30 secs slow jog, 20 secs run and 10secs sprint. I do a warm up jog of 10 minutes, 4 sets of 30-20-10, a 5 min walk or very slow jog break, and then another 4 sets. It’s great fun.

It’s also fun to see how fast you can run 500m or 1k on consecutive weeks. Sometimes there is a challenge on the bridge forum when we all do it.

Variety is the key .

[AndrewJR75 Half Marathon in reply to Dexy5]

Thanks. I’ll take a look at that app.

[Magellan Marathon]

Well done! It's a fun milestone, that sub-30-min 5k.

[AndrewJR75 Half Marathon in reply to Magellan]

Thanks Magellan!