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Sub 19 Min 5k Thread

58 watchers
8 Apr
9:58pm, 8 Apr 2025
27,097 posts
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larkim
Nice! Maybe that's the perfect way to run a 5k?
8 Apr
10:20pm, 8 Apr 2025
8,853 posts
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Mark J 🇳🇿
Excellent @Windsor Wool
8 Apr
10:34pm, 8 Apr 2025
6,715 posts
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Windsor Wool
Thanks chaps. It’s a nice feeling to feel satisfied even though I know it’s not quick in the big scheme of things.

easing in to races is defo my best bet. Well, I suppose if you can pick your perfect even pace it’s optimal. But, I find that feeling of going out too hard just soul destroying, it makes me not want to run ever again! Some folks just seem to lap it up. Not me.

Even my best ever 5k was pretty flat pacing:

1) 1m - 5:44(5:44/m) 138/152bpm 58cal 10.46/11.65mph
2) 1m - 5:42(5:42/m) 146/156bpm 63cal 10.54/11.65mph
3) 1m - 5:42(5:42/m) 150/158bpm 64cal 10.52/11.44mph
4) 0.12m - 36(4:52/m) 158/162bpm 7cal 12.32/12.56mph

6 years ago. Mwah….
9 Apr
7:04am, 9 Apr 2025
27,098 posts
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larkim
Out of a bit of caution I've developed a pretty consistent habit now of easing into things, at least psychologically, rather than trying to nail things from the gun. The recent slightly surprising parkruns have all come from that approach.
26 Apr
8:40am, 26 Apr 2025
9,031 posts
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Mark J 🇳🇿
Made a tweak to pacing strategy today and ran with it as a full 5k test. Hair enough as I feel as I can tweak a little more to have another crack at the sub 19.

1) 1km - 3:48(3:48/km) 149/158bpm [566b/km] 54cal 313/W 15.78/17.82kmph
2) 1km - 3:56(3:56/km) 157/159bpm [618b/km] 60cal 307/W 15.23/15.65kmph
3) 1km - 3:54(3:54/km) 159/160bpm [620b/km] 61cal 308/W 15.38/15.93kmph
4) 1km - 3:53(3:53/km) 160/161bpm [622b/km] 61cal 310/W 15.43/16kmph
5) 1km - 3:46(3:46/km) 163/166bpm [614b/km] 60cal 321/W 15.92/17.14kmph

Scored a 19:20 for this morning's ParkRun
26 Apr
10:50am, 26 Apr 2025
6,732 posts
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Windsor Wool
looks like you got out a bit quicker Mark.

Nice run 💪🏼.
26 Apr
11:20am, 26 Apr 2025
28,277 posts
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Bazoaxe
Nice effort Mark

Another improvement for me today. 19:42 and a negative split.
26 Apr
11:42am, 26 Apr 2025
6,733 posts
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Windsor Wool
Nicely done Baz. Good signs.

19:12 for me on the gravel at Black Park. I was a bit lazy off the start line, opening mile in 6:30 and so that time took a bit of effort!
26 Apr
11:48am, 26 Apr 2025
28,278 posts
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Bazoaxe
19:12 off a 6:30 is pretty impressive.

It’s odd, I am running paces in races (5k and 10m) that I can’t get near in training efforts over shorter distances. If I can sort my training out there may be more in there. Could do with some stretching as well

It was nice to briefly bump into @HappyG(rrr) before the start today
26 Apr
12:13pm, 26 Apr 2025
5,776 posts
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OllyW
Nice running WW.

I’m heading towards an ultra later this year but would really like to get down to (or at least close to) sub-19 again. It’s been a few years!

About This Thread

Maintained by Zorba
Don't know if there is an existing thread on this subject ....I am very close but badly need a bit ...
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