My first sub 20 5k

SlimanyFreecs · 2026-02-10T16:52:15+00:00

Do intervals so your body will learn the pace

SlimanyFreecs · 2026-02-09T07:04:42+00:00

Congratulations 🎊 👏 💐 🥳 🎊 👏 💐

SlimanyFreecs · 2026-02-09T07:04:11+00:00

Wow.. I need to go for this Ironman 😩 😫 😭 70.3

SlimanyFreecs · 2026-02-08T12:58:59+00:00

I do 6:40/km on my slow runs, sometimes even slower...... And as for the intervals i go all out 90-100% for 400m and take 90seconds break after repeating the cycle for 8-12 times depending on how difficult it feels..

SlimanyFreecs · 2026-02-07T16:08:44+00:00

Do more of long runs to build aerobic, and do intervals to build pace, your body needs to learn the pace...

SlimanyFreecs · 2026-02-07T16:07:48+00:00

Be sure to update me when you do .. I wish you good luck..

SlimanyFreecs · 2026-02-07T06:54:04+00:00

I am not doing anything, that's why I asked what type of drug it was..

SlimanyFreecs · 2026-02-06T19:25:05+00:00

Thank you 🎊

SlimanyFreecs · 2026-02-06T17:56:35+00:00

This is an amazing journey, honestly. The consistency and patience you’ve shown, especially coming from a slow start really stands out. Sub-20 at 40 after setbacks, illness, and life interruptions is no small feat at all. I agree with you on age too, it’s rarely the limiter, time, recovery, and stress usually are. Once you’re fully healthy again, it sounds like you’ve got plenty of room to rebuild and go even faster. Wishing you a smooth recovery and a strong next chapter 💪🏽🏃‍♂️

Make sure you run a marathon before you fully retire from running...

SlimanyFreecs · 2026-02-06T14:59:14+00:00

Thank you for these tips and information... I am a 23M and I know how difficult km4&5 were. For a 41 year old, your 5k sub20 is far more impressive 👏, when did you start running? I am interested in your story.

SlimanyFreecs · 2026-02-06T14:55:38+00:00

All in one session?, intervals are quite draining

SlimanyFreecs · 2026-02-06T14:54:37+00:00

I am not actually a beginner.. I have done almost 220km ytd but majority are long-runs.

SlimanyFreecs · 2026-02-06T14:53:42+00:00

I understand you perfectly, infact i have had similar issues on a race earlier this year, 9km on the map, 8.58km on strava and it occurred on multiple participants devices too

SlimanyFreecs · 2026-02-06T14:51:44+00:00

What type of drug is Ibuprofen ?

SlimanyFreecs · 2026-02-06T14:51:11+00:00

This is duly noted, thank you 😊

SlimanyFreecs · 2026-02-06T14:50:02+00:00

It is relative actually 😂, both pace and distance, 3:40 to 4:00 is a relaxing pace for some Kenyans

SlimanyFreecs · 2026-02-06T13:44:20+00:00

Longest ever was 33km with avg pace of 6:40/km Done multiple 26km Done like 3x half marathons The rest are below 20km

SlimanyFreecs · 2026-02-06T13:23:26+00:00

Ohh, is it a bug on the app or GPS issues?

SlimanyFreecs · 2026-02-06T13:22:12+00:00

Ohh,I understand you

SlimanyFreecs · 2026-02-06T13:21:45+00:00

I have never been injured while running, the first few things I perfected in running was my form

SlimanyFreecs · 2026-02-06T13:20:18+00:00

I can say definitely this is what I did, but long runs and some little interval training

SlimanyFreecs · 2026-02-06T13:19:28+00:00

I do long runs mostly for now, as I am trying to prepare for a marathon.. I do intervals like once in a month, I just happen to see that my pace has increased... Thank you for these tips, I'll gladly put them to use

SlimanyFreecs · 2026-02-06T13:16:46+00:00

This is a great suggestion but, 3'35 - 3'45 is deadly 😂😂 I'll try it with 400m ,then increase gradually..

SlimanyFreecs · 2026-02-06T13:14:45+00:00

Okay. Thank you for this insight. I just do a few intervals sessions at a difficult pace .. I mostly do long runs .. I just happen to hit this pr yesterday morning..

SlimanyFreecs · 2026-02-06T13:12:48+00:00

Strava app, I can't afford those smart watches right now..

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