1

5k not getting faster but there was a hill... (Read 39 times)

Jogger bobby


    • My journey to break 22 min, and preferably 21:42 continues.

     

    My last 5k in March I finished 8/177 in age group, time 22:12. winning time was 21:02. this race had about 180 feet climbing from 0.5-1.5 mi. Enough to feel it. I think it was worth 15+ seconds net net but no way to really know. While the return was downhill I don't think I made it all up as hard downhill running and my knees don't agree any more.

     

    I'm looking for a flat fast 5k before summer hiking season and my running mileage drops.

     

    Right now I'm running 31-33 mi/wk, long run 12-13; usu 2 hard runs either a CV, hills, tempo, 5k effort; and the rest easy. I'm doing dynamics and strides 2-3x/wk; squats and deadlifts 1-2x/wk; and upper body 3x. weight is stable at 169.

     

    cheer me on!

    Born: 1973

    Marathon PR: 3:44 (2000)

    5k PR: 22:02 (2022)

    1 mile PR: 6:09 (2022)

     

    Goals:

    5k - 21:42

    Mile - 5:59

    400m - 1:10

    wcrunner2


    Are we there, yet?

      This calculator may be of interest to you.

      http://www.runworks.com/calculator.html

       2024 Races:

            03/09 - Livingston Oval Ultra 6-Hour, 22.88 miles

            05/11 - D3 50K, 9:11:09
            06/17 - 6 Days in the Dome 12-Hour, 35.82 miles
            10/12 - Hainesport 12-Hour

       

       

           

      Jogger bobby


        This calculator may be of interest to you.

        http://www.runworks.com/calculator.html

        thanks! it says 21:39 for a perfectly level 5k, now I just have to find one!

        Born: 1973

        Marathon PR: 3:44 (2000)

        5k PR: 22:02 (2022)

        1 mile PR: 6:09 (2022)

         

        Goals:

        5k - 21:42

        Mile - 5:59

        400m - 1:10