5km Races and Running Improvements

A while back I wrote that I was struggling to break the 20min mark in my 5km races. Fast track to exactly a year and I am now quite comfortably running sub 20min 5km races. My initial frustration with not being able to break that mark is now rewarded with a series of sub 20 times in a number of 5km races since October 2013 through to January 2014.

So far in 6 of my 5km races since October 2013 I have being consistent at running under sub 20minutes as follows:

Event Date Time
Lower Hutt parkrun 25/01/2014 19:36 Current PB
Hamilton Lake parkrun 28/12/2013 19:53
Porirua parkrun 30/11/2013 19:59
Wellington 5k 19/11/2013 19:55
Wellington 5k 29/10/2013 19:41
Lower Hutt parkrun 19/10/2013 19:39

With the net improvement my goal is to now be comfortable at running this pace at other distances. My next goal is to break 90mins in the half marathon distance. Key to this is being able to sustain 4:15min per KM splits for the net distance and pass the 5km mark in a comfortable time of 19:59 in a half marathon race. This will also mean that my current 10km personal best time will have an improvement. Well that’s the theory anyway.

Overall I am now doing some specific speed work sessions every week and working at my threshold pace. This has resulted in a few things:

  • I am able to run faster over longer distances with less effort. This is compared to the distances I used to run and my variances in heart rate. I can be in zone 2 with a HR variance of 143-155 and still run @ 5:00min pace. Previously I would be in Zone 3 or Zone 4 at that pace.
    HRZones2 HRZones
  • I can add distance to my weekly mileage but still be ‘fresh’ for key workouts such as speed sessions of intervals and tempos. Typically I will do an Interval session on a Wednesday and a Tempo on a Saturday so there is enough recovery time between them. I have been able to increase my weekly mileage to 100km per week with a peak of 120km as mentioned in my previous post.
    Weekly100kmIncidentally January has also been the month where I have gone over 400km for the month!

With these gradual increases I am hoping that I can continue my training and improving my running for this year. Main goal being the Rotorua marathon in May.

Happy running!

3 thoughts on “5km Races and Running Improvements

    • Hi Chris, various sessions which target lactate threshold. For example: 1km repeats x 10 with about 1-2min recovery in between. Back to back 15min runs at close to 5km pace.

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