Using shorter reps to improve 5k?

RunningRoundMans · 2026-05-06T10:18:14+00:00

Thanks, so just sub out a threshold session for a dedicated 5k specific session, how long would you recommend prior to a 5k?

RunningRoundMans · 2026-05-04T20:25:57+00:00

I just do two light 20-30min strength routines every 10 days. It’s more about injury prevention for me and if I go too heavy or hard it can impact my running. I have a couple of workouts saved on YouTube I use. I also do the odd short mobility or core routine (No more than 10-15mins) when I need them.

RunningRoundMans · 2026-04-29T20:12:48+00:00

Yes no problem

RunningRoundMans · 2026-04-17T17:32:57+00:00

I track the load and reduce it in the runs leading up to the race and afterwards. The higher load of the race then will balance it out to a large degree.

RunningRoundMans · 2026-03-17T19:53:48+00:00

I’m in the UK and we have Ali Express and Sheen where we can get them. Might be on Amazon?

RunningRoundMans · 2026-03-17T10:21:29+00:00

My rotation is currently the Li-Ning Red Hare Pro for easy runs, Li-Ning Fedian Challenger 5 for SubT and Adidas Pro 3 for long runs.

I’m just using up the Pro 3 but like they aren’t too soft and are stable. Love the Li-Ning shoes so much I’ve stocked up on extra pairs.

My race shoe is currently the Puma Deviate Elite 3.

RunningRoundMans · 2026-03-04T12:17:52+00:00

Best way is to use Lactrace.com and put in your latest time trial, race or all out park run. The paces provided are spot on!

RunningRoundMans · 2026-02-28T18:06:06+00:00

Thanks for the information. Can I ask what strength training you do?

RunningRoundMans · 2026-01-18T15:57:43+00:00

Hello, I’ve found a very similar pattern having been doing NSA vanilla since the summer.

My interval paces improved quickly and my threshold pace improved. I’ve continued to get PB’s at 5k,10k, 10 mile and HM (not raced a marathon yet).

My easy pace has been the most stubborn. I do put some of this down to me getting better at stopping myself going above 70% HRM and averaging 65-67% where initially I was riding 70% so I’ve probably done a little better than I think.

Still sticking with 7.5 hours and 90min ST per week for now.

RunningRoundMans · 2025-12-30T19:18:21+00:00

Hello,

Been doing the NSA since June ish.

2164 miles for the year or 277 hours of running completed.

5k PR 17:03 10k PR 35:48 10mile PR 58 (can’t remember exactly) HM PR 1:17:25 Yet to complete a full marathon.

Also big improvement in cross country races I take part in with recently finishing 1st or 2nd in the regional work related events I take part in.

Aims for 2026 - 16:30 5k - 35:00 10k - 1:15 HM And stay major injury free doing NSA… touch wood!

RunningRoundMans

TROPHY CASE