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Sub 19 Min 5k Thread

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Windsor Wool 26 Apr 12:42pm, 26 Apr 2025 6,735 posts	Quote Pin Windsor Wool See you’re getting some good miles in again Olly. Great to see. Surely the times will fall quickly off that but IIRC you might have always been one of those who performs even better the longer the distance? Anyway, it’s just good for us all to be out and competing with ourselves isn’t to?
OllyW 26 Apr 1:11pm, 26 Apr 2025 5,777 posts	Quote Pin OllyW I’m just loving the miles to be honest. All clicking along really nicely. I think I’m relatively consistent across the distances but conversion from half to marathon was good back in the day. If I can end the year at low 19s for 5k, sub 90 half and a 4:20ish 50k, I’ll be very happy.
HappyG(rrr) 26 Apr 1:38pm, 26 Apr 2025 52,517 posts	Quote Pin HappyG(rrr) Wow, well done speedsters! I'd be delighted to get sub 20 again. Reasonably confident I can do that though. But not sub 19 ever again, I don't think. That one 19.11 a couple of years ago was an outlier, I think! Well done all. Good to see you Bazo. Great blog on your progress and plans too. G
Windsor Wool 3 Jun 10:18pm, 3 Jun 2025 6,777 posts	Quote Pin Windsor Wool 18:41 at Battersea (again) this evening. 2s slower than last time out with almost identical pacing (6:05, 5:58, 5:51). I suppose I'm pretty consistent. I absolutely love being in control in races but I don't reckon it gives the fastest times. Never mind, there's no PBs coming my way so enjoying it is far more important. 79.5% WAVA - looks like I'll have to wait until next year to get a chance to go over 80%!!
Mark J 🇳🇿 3 Jun 10:23pm, 3 Jun 2025 9,401 posts	Quote Pin Mark J 🇳🇿 Great running. Well done.
larkim 3 Jun 11:04pm, 3 Jun 2025 27,488 posts	Quote Pin larkim Impressive stuff ww. And great wava numbers to
Mark J 🇳🇿 9 Jun 6:10am, 9 Jun 2025 9,458 posts	Quote Pin Mark J 🇳🇿 Hello, oh wise one. Tapering for a 5k PB attempt - In between marathon blocks, I have been doing an 8-week threshold improvement plan. With the idea that at the end of it, roughly two weeks from now, I’ll have a crack at my 5k PB. Realistically, I think this will most likely be one of my last attempts at an all-out PB at this distance, so I want to “go out with a bang” as they say. I still feel like my only sub 19, an 18:59 in December last year was a dubious results, so I want to bury this once and for all, this year. Now obviously when marathoning and half marathoning, I taper to varying degrees in the lead up to race day. However, in terms of volume, this hasn’t been a huge 8-week block, around 50-70k’s per week as opposed to my usual 80-110k’s when marathon training, but it has been pretty intense. 3-4 speedwork based sessions in the 6 days of running. So, my question for the class is, what sort of taper do you or would you consider in the week leading up to the 5k PB attempt? I was probably going to drop to just three basic base type runs that week, ahead of the fats 5k at the weekend. Just to add to this, this lead up week also happens to be week 1 of my next 16-week marathon block. But I am more than OK to ease very gently into this given my overall level of fitness is very good.
allmatthew 9 Jun 7:48am, 9 Jun 2025 215 posts	Quote Pin allmatthew If I were racing a 5km on a Saturday I'd probably do something like easy miles on Monday, club speed session at 80% on Tuesday (just to check the legs still work), easy miles on Wednesday and then Thursday and Friday off.
Windsor Wool 9 Jun 8:23am, 9 Jun 2025 6,780 posts	Quote Pin Windsor Wool I'd do something to @allmatthew. If you've been doing all that speedwork then I'm sure that you can keep something in early in the week (Tues / Wed) and then just ease in to the weekend. I know when I was fit I hated having days off so I would've probably run every day up to the race, including a few strides a the day before. Look forward to seeing a cracking result!!
jda 9 Jun 8:35am, 9 Jun 2025 18,834 posts	Quote Pin jda Yeah I'm more with WW about keeping some easy jogs going but I really think that's a matter of taste and habit as much as anything, it can't really be physiologically useful. Also a taste of race day equipment (clothing/shoes) is possibly worthwhile. Make sure everything is 100% set up. Though this is probably more a factor for marathons than 5ks.