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Sub 19 Min 5k Thread

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chunkywizard Apr 2017 9:34pm, 23 Apr 2017 4,276 posts	Quote Pin chunkywizard What's the secret Huntsman?
Uyuni Apr 2017 9:38pm, 23 Apr 2017 991 posts	Quote Pin Uyuni Marathon training probably CW! Get back on it
jdarun Apr 2017 9:42pm, 23 Apr 2017 1,456 posts	Quote Pin jdarun A flat fast parkrun course is the main requirement I've done precisely one sub-19 parkrun - when visiting San Francisco, despite being a bit ill and not very well trained. In the UK I've done bests of about 19:30 and 20:25 at the two hillly twisty courses I frequent. The latter being slower than my marathon PB pace!
Huntsman Apr 2017 9:47pm, 23 Apr 2017 5,268 posts	Quote Pin Huntsman Poole parkrun is the key combined with increased mileage CW
chunkywizard Apr 2017 9:54pm, 23 Apr 2017 4,277 posts	Quote Pin chunkywizard Yep, I'll start marathon training in June. Also have a bunch for 10K's over the summer so I should benefit from that. Should I be doing intervals and smashing parkrun every week or is that too much hard stuff in a week?
SPR Apr 2017 10:01pm, 23 Apr 2017 23,930 posts	Quote Pin SPR Smashing parkrun every week doesn't make any sense.
Huntsman Apr 2017 11:10pm, 23 Apr 2017 5,271 posts	Quote Pin Huntsman I think consistent decent mileage and intervals from a mile down at 5-3k pace plus some tempo/LT runs.
chunkywizard Apr 2017 7:49am, 24 Apr 2017 4,278 posts	Quote Pin chunkywizard Thanks Guys. Weekly mileage is 40miles+ and my intervals are targeted at faster than 5K pace. I'll ease off at parkrun and make it the tempo/LT runs and see if that helps me get more benefit from the intervals
Uyuni Apr 2017 7:56am, 24 Apr 2017 994 posts	Quote Pin Uyuni As well as the physical aspects of racing it every week there are also the psychology to consider. If you commit to racing it say once every 2 months there is more riding on it. Wear your race shoes, do a proper warm up, tell folks that you are going for a time. That way when it starts to really hurt at say 3k you are less likely to chuck it in and think "there's always next week". I find it easier to muster 100% determination for what I perceive to be a proper race rather than "just" a parkrun
Chrisull Apr 2017 9:44am, 24 Apr 2017 10,858 posts	Quote Pin Chrisull CW -here's the strength work program focused specifically on increasing stride length from one of the top coaches in the country. brianmac.co.uk There are two ways to increase speed. Either cadence or stride length. Everything else is moot. Stronger glutes/hamstrings will help increase stride length. I've been doing these and they've had a positive effect. Had 22 seconds increase in one month on hilly parkrun. Stopped doing them and decreased a bit.