I only started running a year ago last august and I’ve gone from 28 minutes to 21.15. I’m on a marathon training plan just now and running the Loch Ness marathon next Sunday so I haven’t been pushing it because I don’t want to get injured, but early November I’ll give it another go. Hopefully I will get there soon
Amazing improvements over a year mate, well done! Good luck with your marathon and yes I’m certain you’ve got the sub 20 nailed on after your Marathon training!
I didn't find out about this til last year. It seems like it really helps alot of people. I'm kinda using it to train for Dublin Marathon (october) and seems to help help keep it easy I should've used it during lockdown if I knew this MAF was a thing
4 mins knocked off is mad 😂 great job mate. It’s down to the training you’ve been doing over the months that though mate! Find a nice downhill route, there must be one about near you somewhere haha. Keep it up mate
Congrats, and cheers for laying it out simply! I'm in a long base building phase which actually includes a marathon in 6 weeks! After which I'm going to work on my shorter distance times over winter which I've never really targeted before
Cheers mate! If you’ve been building base for some time then I should imagine your 5k times are half decent already and the faster workouts will get you the results you’re after! Good luck with the marathon, please let me know how you get on as my first is in about 10 weeks and i could do with some tips. Cheers
@@StevoRuns yea I really think you're right about the easier pace after building the base. I've ran three marathons without much base building & easy miles. They went alright but this time it feels like I earned some long term fitness. So this marathon is simply a long long run but I'll sprinkle some speed leading up to it just to make my pace feel v easy when the day comes. I did a ParkRun on Saturday much faster than 95% of my runs without any effort! So yea, some speed in the coming weeks will be cool What's your target marathon time? I guess the biggest tip is to pprep by doing some race day simulations, especially a half marathon 3-4ish weeks out. You seem to know your stuff/ good at sniffing out info so I'm sure you're prepared info wise, just need to put it into practice!
Sounds like a good plan for your marathon mate! The training is working for you if the park run went well so yes it could be worth working on the shorter distances after just to see how far you can push yourself! I enjoy the faster efforts to be honest. That is good advice actually about simulating race day. My long runs currently are 12-15 miles and easy pace for them is 8.10 - 8.30 average per mile currently so I’m hoping to keep a steady 8 min pace for the marathon and do a 3.30 finish… I’m not sure what anything after 20 miles is like yet so I’ll be happy to see the finish line but if I can get it all right on the day then 3.30 is the goal! Started a training peaks plan today for a 3.29 finish 🤞🏼!
@@StevoRuns great stuff. My PB is 3:29 and you're definitely capable to cross the finish without red lining. I guess just keep adding distance to those long runs and you're winning. You're looking for a longest run to be about 21 miles but you're 10 weeks out so plenty of time. I'm 6 weeks out and probably doing just short of that longest run next weekend 😎
Well done, Stevo. That's a great milestone to reach. Pre lockdown I was doing sub 18.30 easy enough, now with lower running milage I'd struggle to break 21min. One my ironman race is finished in 2 weeks I'll be back to 80km a week running.
Thank you! Wow… sub 18.30 is class! I don’t think I have that in me but I thought that about the sub 20 and am now hunting down the sub 19 so who knows! Do you think milage is the key for you getting your faster 5k times? That’s interesting if so and maybe I could up the milage a bit more if I can find the time! Good luck with the iron man I’ll keep an eye out 👍🏼
@@StevoRuns I would say once you go under 20mins for 5km the milage alone won't accelerate your time too much. Now might be the time to stick a hard interval session in mid week. My advice would be to have at least 20mins of hard running spread across the intervals. For instance I used to do a 20x1min on 1min (@mile pace) 1min off (as slow a run as possible. The following week I'd do same at 10x2min on/off.
Hello Stevo, I’m currently at just over 26 mins, since breaking the 30 minute barrier about a year ago…….working toward a sub 25 at the moment but I must admit it’s tough. Patience is the key, thanks for the advice you offer some great perspective on the 5k PB here 👍🏼
Hi Liam, you’re making good gains over a year so yes patience and consistency is the key. Get plenty of long, easy efforts in with some of those quality workouts thrown in once you’ve built a solid base and I’m sure you have got it in you. Once you start cracking the next milestone you get better quicker than you think. Keep up the good work mate 👍🏼
@@StevoRuns cheers mate. I think I’m a bit guilty of running too hard too often then suffering for it later down the line. Definitely need to reign it in long term
100% mate I promise you will get more from your running if you do the majority at an easier pace where you aren’t pushing or holding back. Do some fast ones sometimes but not all the time. Good luck mate
19:18!!! I keep missing those updates on Strava. Well done. Personally I'm still stuck at 20:45 but think I will have a shot based on my recent massive improvements. I suspect they were due to reaching my ideal idea of training during Summer: super high volume (maxing at 20h per week) whith easy zone 1 cycling and runs in low zone2, one or less weekly speed session, and one or more weekly tempo session. Plus few kgs lighter
Hey Philippe, yes I would say you are definitely in with a shot with your current training! Your weight is down and milage up with some fast efforts thrown in…. you must be nearly in peak shape to give it another good go! I’ll keep a look out
My 5k PB is 28:59, ran last year before I started doing low heart rate training. Haven't done an effort since, still building the base. My goal is to a sub 25 min 5k.
@@StevoRuns Unfortunately I haven't been consistent the whole time. Took some breaks because of personal issues, just at the point where I would see improvements. Now I've been running consistently for 8 weeks and since 2 weeks I'm seeing massive improvements in my zone 2 pace. So I might do a 5k effort at the end of the year to see where I'm at.
