Apr 12, 2025
5th year running the Victory over Violence 5K.
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5th year running the Victory over Violence 5K.
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Yasss guess who sort of did it 🏃♀️
5k: 39:50
10k: 1:14:33
Technically I did my 10k in two parts because there was no way I was going to be able to do it in one go, so I haven’t submitted my time to the leaderboard, but still I’m proud of that time 💪
Guys! GUYS!!!!! I FUCKING DID IT IN UNDER AN HOUR!!!!!! AHHHH!!!!!!!
…I might have bought some doughnuts to bring home.
Finished my first 5K in over a year! 💪🏻🏳️🌈👟 so happy to be doing this again. And I didn’t lose much on my timing. My first few were in the 1:30 range, and my PB is 1:04, so I’m super happy with a 1:11 considering how long it had been! My back is killing me but my soul is on FIRE! 😄🔥💗❤️🧡💛💚💙💜🖤🔥
Also trying to get some speed back into these little long distance legs. I signed up for my favourite ever road race again - it's a 3 miler on new years eve in my home town that I've been doing for years. I feel like it's finally time to beat my PR from 3 years ago! I can't believe it's been that long already. I probably could've done it last year but I had a cold so I didn't race it.
Anyway! It's a nice challenge, and I'm enjoying having some speed training back in my routine so far. Two weeks ago I was in Germany visiting my mum so I had access to an actual track *woooaaah* :'D did 4x400 with 2 mins walking rest just to get back into the concept of running faster. Then this week I did a little pyramid - 200m, 400m, 600m and back down with adjusted rest. I did them in the flattest park I have here, which of course still has hills because it's Sheffield lol. It was also POURING rain, we had actual flooding again that day.
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My lovely lucy locket loves running leggings all ready for my 5k charity run in the morning
Tempo workout to become a faster 5k runner
15 minutes warm up at “recovery pace”
recovery pace can be described as ‘conversational pace’; faster than a jog but you should be able to keep up a conversation during the run without struggle
about 60-90 seconds slower than your race pace
THE WORKOUT:
one minute on, one minute off
start with one minute at “tempo pace” or faster. this should feel instense but not quite as fast as your race pace. it’s been a while since i’ve done a 5k since i was injured in my last XC season, but my fastest 5k pace was a little under 7 minutes/mile and my average TEMPO pace during this workout was 6:30ish
run at recovery pace for one minute
keep switching ‘on and off’ between these paces with one minute of each. i did this 8x (each).
15 minutes cool down at recovery pace
Hope someone finds this helpful (:
I started early, today. Piped the start of a Shamrock 5K in my hometown, Maplewood NJ. My daughter Erin Rose joined me for some St. Patrick’s Day fun.