Love to see an update.
Love to see an update.
asthma123 wrote:
Hello, as a report of what’s gone on, I’ve been running like 10-15km a week with not really any speed sessions, I did a 10k a few days ago in 44 flat and a 5k a few days ago in 21 and The 5k was meant to be 22 so I probably could’ve gone faster. I’ll start upping the mileage now and maybe include some intervals, I don’t have a track available so I’ll just do like 1k repeats or something.
Glad to hear you’re still at it. Your watch (if you use one), can be adjusted so that it dings at whichever interval you want. If not, any distance should be fine!
Hello so I did actually keep running but only 10km a week with a few intervals here and there, and on the 27th of December I did a time trial.
I ran 20:59 for 5k which I would’ve been disappointed with but the whole run was filled with a massive head wind somehow in every direction, idk how many seconds this would add but it was definitely very windy. Also I ran alone with no pacer if that affects anything. I would guess maybe just under 20:30 in peak conditions but still more work needed for sub 20.
Does anyone know how much wind can affect it?
Your estimate on wind effect is about right.
But you need to run more to improve. At least 30km a week, and ideally 50 or more.
If you want to break 18 then 60km minimum.
Get there over time, not immediately!