Run an 18:00 5 KM

by alex

Running In Progress

Running Journey Overview

Follow this step-by-step running journey to see real progress updates, challenges overcome, and practical experience.

Progress Updates (2 total)

Update #1: Run an 18:00 5 KM

I want to increase my top end speed this winter. I will test this with my 5 km time. My current PR is 19:14 (6:16 per mile) and I want to increase this to 18:00 (5:48 per mile).
Challenges Overcome: I recently ran the Flyer Feather Four miler in 26:00 (6:30 per mile). I have also started to focus on 2 hard sessions per week (interval and tempo).
Next Steps: Start to focus on one tempo session alternating between hill sprints and short intervals (2:00-6:00) as well as on tempo session that have intervals that are 10:00 or longer.

Update #2: Getting back into it after the holidays

10% complete
Pretty much maintained my conditioning over the holidays which was good. I have now finally started to get back to my typical routine of running consistently and doing structured workouts. Today I did some 4x1km repeats which felt amazing!
Next Steps: Next I need to select a race and lay out my structured training block!

Related Goals