So it's back trying to break 20 minutes for 5k. This time I'm getting support to do it, so we've opened it up to anyone to help or help themselves to break 20 minutes for 5 kilometres. I know it's not incredibly fast but for me it's a real target.
If you are keen to get involved pm me your details and I can add you to the what's app group and you'll get the full training plan and we do one of the four sessions (the hardest one) together. We are going to do the Shanganagh park run on the 16th December so hopefully we can enjoy Christmas having done a PB for a 5k run.
We're now halfway through the second week. So we've done two speed sessions. I always find speed sessions very tough. The first one there was 4 of us doing it and I was the slowest by some distance. When we were supposed to be going fast I just concentrated on trying to keep those ahead of me in eye shot. Luckily I've really good vision so I can see a good mile down the road pretty well.
The second speed session was bit better for me. Michael Bolger showed up and we were close to each other, some of the intervals he was ahead of me and some I was ahead so it really pushed me on. I ran some faster k splits knowing he was just ahead of me or behind me. Although I felt like I had pushed myself the previous week I think you tend to push yourself harder if there's someone breathing down your neck as opposed to just seeing people ahead of you.
Anyone interested in what we did for the week here is the session
Day 1 70 minute run nice easy pace.
Day 2 15 minute warm up then 8 minute tempo run (we ran about 4:20 per k pace). Then 2 minute recovery. The 10 mins of 1 min hard 1 min easy. Then 2 mins recovery. Then 8 minutes tempo finish with 10 mins cool down. We covered 10k in about 52 mins.
Day 3 hilly 7k run.
Day 4 35 mins with 10 *100 strides at the end.
Your comment was posted successfully! Thank you!
https://www.ce-top10.com/
https://waterlemonkids.com/blogs/news/happy-anniversary?comment=127202590775#comments
https://mcraeportraits.com/blogs/gallery/the-inked-leaf?comment=118842753120#comments
https://rebournebodyandhome.com/blogs/news/5-reasons-to-go-vegan?comment=125393404088#comments
https://goodwipes.com/blogs/vlog/introducing-wipes-on-wheels?comment=129787527235#comments
https://nutcasehelmets.com/blogs/news/partnering-for-a-big-brain-month?comment=126518984758#comments
https://cowans.org/blogs/cowans-art-knowledge-know-how/how-to-tighten-a-stretched-canvas?comment=129591378151#comments
https://rayadivers.com/blogs/living-in-phuket/stuck-in-a-paradise-by-anniina?comment=130897543419#comments
https://www.onevillagecoffee.com/blogs/ask-steve/one-village-coffee-holiday-gift-guide?comment=129533444329#comments
https://www.lightandglodesigns.com.au/blogs/news/naidoc-week-2020?comment=129670217896#comments
https://amourducake.com/en/blogs/english-blog/cheesecake-style-lemon-meringue-tart?comment=127663276195#comments
https://www.cantiqla.com/blogs/news/cantiq-anniversary-party?comment=127862243437#comments
https://www.oulu.fi/blogs/node/211313?page=61#comment-85646
https://www.asteriskguru.com/tutorials/mediax_softphone.html
https://rudienudiedesigns.com/blogs/the-rudie-nudie-village-blog/water-bead-fun?comment=129624768767#comments
https://tabularasa-ny.com/blogs/the-chalkboard/welcome-to-tabula-rasa?comment=127140987031#comments
https://visitstranda.com/en/bloggen/go-viking-come-fjords-wintertime?page=320#comment-15267
https://drinkrhizome.com/blogs/easy-wellness/10-non-alcoholic-drinks-to-help-you-cut-down-on-alcohol-with-recipes?comment=125914415284#comments
https://mylittlefoodcritic.com/blogs/sick-toddler/feeding-a-sick-toddler?comment=127932727399#comments
https://medoinc.com/blogs/news/why-do-we-love-play-dough-so-much?comment=128147390549#comments
https://zalahcrystals.com/blogs/news/thespiritualegotrap?comment=126802329675#comments
https://shopstudiopep.com/blogs/sp-blog/paradise-baby-sprinkle?comment=127863423075#comments
https://www.giorgiopiola.com/blogs/articles/tech-review-the-final-word-on-bahrain-gp-updates?comment=123117174820#comments
https://rajyalakshmi.co.in/blogs/by-rajyalakshmi/difference-between-handloom-and-power-loom-banarasi-saree?comment=123875655727#comments
https://milohshop.com/blogs/news/how-to-soak-your-unsanforized-denim?comment=129491632366#comments
https://www.houseofglam.ca/blogs/news/where-is-the-lash-industry-headed-pre-mades-pro-mades-crystallization?comment=127306432563#comments
https://rachelsremedy.com/blogs/blog/everything-you-need-to-know-about-breastfeeding-and-more?comment=130184052825#comments
https://rachelsremedy.com/blogs/blog/everything-you-need-to-know-about-breastfeeding-and-more?comment=130184085593#comments
https://jinmee.co.uk/blogs/news/7-best-ever-fruits-for-glowing-skin?comment=127306465331#comments
https://ameliatoffee.com/blogs/blog/amelia-toffee-on-the-jacksonville-buzz?comment=123932672059#comments
https://www.colorwine.com/blogs/cooking/mystery-dish-4th-leftovers?comment=128193429659#comments
https://freerangeequipment.com/blogs/news/pack-design-the-blood-sweat-and-tears?comment=125679730736#comments
https://us.humankinetics.com/blogs/dance/teaching-tip?comment=125895671882#comments
https://www.theflowernook.com.au/blogs/cut-blooms/cut-blooms?comment=124927213648#comments
https://www.mulletboards.com/blogs/news/mullet-softboards-kuey-in-nz?comment=127663374499#comments
https://fluffpetcare.com/blogs/blog/safe-vs-toxic-plants-for-pets?comment=130897838331#comments
https://directwinecellars.com.au/blogs/in-the-bottle/what-is-the-fuss-about-malbec?comment=127306563635#comments
https://www.livebigco.com/blogs/news/perfect-is-boring?comment=126626791485#comments
https://www.prospeedautosports.com/blogs/news/pure-automotive-enters-6-second-territory-at-the-hail-mary-derby?comment=127726321830#comments
https://www.baebeeboo.com/blogs/blog/ideation-it-took-1-year-of-eureka-moments-from-a-shower-into-the-new-beespoke-ss-18-collection?comment=127980568653#comments
https://daydreamrepublic.com/blogs/dr/5-homeschooling-tools-for-parents?comment=129574109399#comments
https://ballparkblueprints.com/blogs/news/ballpark-profile-minute-maid-park?comment=129628340470#comments
https://www.velovelocycle.com/blogs/ride-everywhere/velo-velo-care-pack?comment=128355827774#comments
https://www.tonic-cheltenham.com/blogs/news/a-covid-19-update-from-kerry-owner-of-tonic?comment=129188593821#comments
https://www.thepiepiper.co.nz/blogs/five-words/bake-along-star-wars-cookies-for-star-wars-day-may-the-4th-be-with-you?comment=127354470578#comments
https://www.distinctlyteastratford.ca/blogs/news/8298742-amazing-health-benifits-to-drinking-pu-erh-tea?comment=127842353205#comments
https://www.blackroll.com.au/blogs/exercises/preparation-recovery-regeneration-exercises?comment=118616064064#comments
https://www.accessoryconcierge.com/blogs/news/15598012-layering-jewelry-the-ac-way?comment=125067493449#comments
https://krissycela.com/blogs/news/an-introduction-to-krissy-cela?comment=128430047397#comments
https://www.fitlifestylebox.com/blogs/articles/5-2-intermittent-fasting-what-it-is-how-it-can-amp-up-your-fitness-game-and-how-to-get-started?comment=125881614517#comments
https://www.pandcboutique.com/blogs/news/14744469-how-to-wear-a-romper-this-summer?comment=129183580313#comments
https://www.vogasbarcelona.com/blogs/news/3-men-s-summer-style-trends-you-should-try-out?comment=125393699000#comments
https://longhairedboy.com/blogs/whats-happening/lhb-is-no-longer-taking-custom-commissions?comment=124677062740#comments
https://www.savvysleepers.com/blogs/the-benefits-of-satin/how-often-should-you-wash-your-satin-pillowcase-2?comment=123750711342#comments
https://www.giessegi.com/en/blog/asics-gel-lyte-ii
https://www.aspenskiandboard.com/blogs/news/86018692-aspen-ski-and-board-has-been-nominated-by-columbus-alive-for-best-sporting-goods-store-in-columbus?comment=129342439529#comments
https://productsbylizzie.com/blogs/news/how-to-shorten-your-next-skin-irritation?comment=129564803307#comments
https://jaderollerbeauty.com/blogs/jade-lifestyle-blog/get-better-skin-as-you-sleep-how-to-catch-some-serious-zzzs-for-your-best-complexion?comment=129647280357#comments
https://www.itfglobal.org/en/news/itf-maritime-labour-lawyers-drive-legal-agenda
https://theloeil.com/blogs/press/15240785-bloggerspotted-sain-lim-wearing-our-lavender-strapless-jumpsuit?comment=126389551265#comments
https://www.melissaborrell.com/blogs/glitterandglue/casas-de-brincar?comment=127863554147#comments
https://us.humankinetics.com/blogs/dance/a-chat-with-dawn-davis-loring-author-of-dance-appreciation?comment=125895802954#comments
https://www.firstascentcoffee.com/blogs/first-ascent-coffee-blog/ethiopian-yirgachefe?comment=129624965375#comments
https://trenaryhomebakery.com/blogs/history-series/stand-out-this-holiday-season-with-trenary-home-bakery?comment=125500194991#comments
https://us.humankinetics.com/blogs/dance/a-chat-with-dawn-davis-loring-author-of-dance-appreciation?comment=125895835722#comments
https://www.globalgardensonline.com/blogs/cooking-with-vinegars-evoos/13328877-frozen-meat-marinade?comment=129578893535#comments
https://modestmark.com/blogs/articles/4-types-of-wallets-commonly-used-in-the-21st-century?comment=128394625102#comments
https://www.aprilcoffeeroasters.com/blogs/coffee-with-april-podcast/kapo-chiu?comment=129321467975#comments
https://www.jetempire.com.au/blogs/news/new-jet-empire-store-opening-soon?comment=128200442048#comments
https://www.blackroll.com.au/blogs/exercises/workout-mobility-exercises?comment=118616096832#comments
https://www.buffalogardens.com/blogs/news/an-exclusive-and-fun-experience?comment=127331794993#comments
https://freshpresspatterns.com/blogs/news/introducing-the-evi-dress-pattern?comment=120576934027#comments
https://fitted.nyc/blogs/news/bleecker-bifold?comment=123963473978#comments
https://www.tonic-cheltenham.com/blogs/news/were-finalists?comment=129188855965#comments
https://vani-t.com/blogs/news/how-to-gym-proof-your-makeup-routine-1?comment=129614053602#comments
https://jinmee.co.uk/blogs/news/how-to-effectively-layer-your-skincare?comment=127306727475#comments
https://www.houseofglam.ca/blogs/news/brow-lamination-elevate-vs-thuya?comment=127306760243#comments
https://iccwbo.uk/blogs/news/intellectual-property-vital-protections-promoting-healthy-trade?comment=129628012796#comments
https://us.gozney.com/blogs/news/types-of-pizza-dough?comment=120670716041#comments
https://www.grimadmin.com/comment.php#comment_entry
http://shonettecharles.com/pearls-poise—protocol/orange-really-is-the-new-black
https://workoutlikeagirl.com/wlg-blog/perk-open-house-schedule
https://aishika.weebly.com/blog/sensible-brotherhood-in-kolkata-escorts-service
http://tinawumua.com/blog/fresh-soy-face-cleanser
http://fromscotland.org.uk/news-and-events/thank-you-from-malama-feeding-centre-trust
https://www.augusta-campuszeitung.de/g%C3%A4stebuch/
https://weputfamilyfirst.com/reviews/great-friendly-people
http://fittogofitness.com/fit-blog/turkey-trot
http://www.jimwalkerflute.com/events/jw-with-doo-shik-hong-owner-of-paganini-music-store-in-front-of-seoul-arts-center
https://onlinesoccercoaching.com/resources/coaching-psychology
https://www.animalwonders.org/new-news/lovie-had-surgery#/
https://danaridenour.net/blog/big-thank-you-to-all-the-teachers-out-there
http://crystalwaterweddings.com/blog/naked-wedding-cakes
https://www.ski-running.com/2015/01/20/fragebogen-beim-dritten-cuprennen/
http://www.graycoolingman.com/blog/update-of-new-uploads?view=full
https://www.th-energy.net/2017/02/19/top-5-hybrid-energy-news-solar-and-wind-diesel-hybrid-microgrids-january-2017-by-thenergy/
http://www.yadvindermalhi.org/blog/congress-of-the-future-chile
http://www.auge-dedieu.com/ceux-qui-chantent-debout/
https://lifebylogan.com/life-by-logan/please-vote-for-me-free-people-model-call
http://www.mindbodysoul-food.com/blog/vegetable-guinness-irish-stew#comments
http://truhlarandtruhlar.com/blog/employer-access-to-personal-information-through-electronic-communication-devices-colorados-new-statute
http://www.aacdd.org/comments.html
https://www.michellelitv.com/mliblog/sex-trafficking-education-from-rachel-lloyd-a-girl-like-us
https://kaiserpalast.jimdo.com/g%C3%A4stebuch/
http://www.thecinemasnob.com/vlog-reviews/the-human-centipede-3-final-sequence-review
http://laprensatoledo.com/vti_bin/shtml.exe/Stories/2010/072310/ed.htm
https://jillhollandart.com/happening/show-is-hung#comments
https://www.artisticnetwork.net/arts/249/narrative_voice.html#guestbook_6811
http://todaysrevolutionarywomenofcolor.com/photo-gallery/melanie-cervantes
http://tawyoga.com/yoga-blog/finding-happiness-the-movie-from-ananda-sangha
http://wiyama.com/blog/summertime1
https://fromscotland.org.uk/news-and-events/open-day-in-chapel-of-garioch-hall-on-6th-november-2021#comments
https://www.cmvimages.com/guestbook.html
https://www.harvestmoonphotography.ca/guestbook.html
https://www.mahlknechthuette.com/en/guestbook.asp?Lang=en
http://panafishing.com/reports—news/january-starts-the-summer-season
https://www.economieetsociete.com/Comment-proteger-son-entreprise-innovante_a2275.html#lastcomment
http://sagetkd.com/blog/white-collar-jobs-and-chronic-injuries-part-1-hamstring-health
https://www.epaymentsystems.com/blogs/post/Ten-Million-New-Credit-Card-Consumers/
http://ac-ellas.com/excerpts—snippits/sex-in-the-sun-temple
https://www.stanleychuahphotography.com/guestbook.html
https://lizzie-loves.com/blogs/blog/for-the-health-nut?comment=127663702179#comments
https://extremeonlinestore.com/blogs/article/how-to-stand-out-from-the-crowd-upgrading-your-corvette?comment=121243074730#comments
https://wrenhome.com/blogs/news/host-a-cocktail-party?comment=131485040703#comments
https://www.head-lites.com/blogs/the-sbark/8313442-what-are-you-sbarking-about?comment=123672035517#comments
https://www.treelyfe.com/blogs/inspiring-interviews/the-hardest-situation-i-have-ever-had-to-dealt-with-was-recovering-from-a-broken-neck?comment=124872982715#comments
https://eatonhemp.com/blogs/recipe/mini-mango-cashew-tarts?comment=128147783765#comments
https://www.popsiclesandplay.com/blogs/news/ways-to-play-paint-chips?comment=128844562526#comments
https://lunarangellashes.com/blogs/lash-care/our-best-lash-tips?comment=125286940826#comments
https://www.pro-tectsocks.com/blogs/post/socks-matter-even-when-you-don-t-walk?comment=127863586915#comments
https://www.flyingraphics.com/blogs/news/living-life-with-a-lightning-by-richard-hall?comment=127219564657#comments
https://eamonharrington.myshopify.com/blogs/news/12069925-comments-welcomed?comment=128844595294#comments
https://courtneycasper.com/blogs/news/sustainable-spirituality?comment=129585905912#comments
https://www.threewrensboutique.com/blogs/three-wrens-boutique/test?comment=123963539514#comments
https://davegarbot.com/blogs/news/the-tree-farm?comment=132542333030#comments
https://wodfever.com/blogs/new-posts/shannon-longfield-leaves-lupus-and-medications-behind?comment=129620672740#comments
https://www.bladerunnerssystems.com/blogs/news/evolvetowin?comment=127141085335#comments
https://birdling.com/blogs/notes-from-the-nest/the-og-birdling-weekender?comment=127862669421#comments
https://www.beachyboheme.com/blogs/journal/using-decor-to-make-your-home-happier?comment=128200474816#comments
https://studentmusicorganizer.com/blogs/main/85886788-10-reasons-why-everyone-should-be-listening-to-classical-music?comment=125322657986#comments
https://kittensandkink.com/blogs/news/pet-play-interview-with-foxxy-the-fox-player?comment=129403945173#comments
https://panchovillasarmy.com/blogs/news/press-release-world-soccer-shop-partnership?comment=125991289025#comments
https://www.iridescentglassdesign.co.uk/blogs/news/149454279-its-all-go-at-glass-hq?comment=127664259235#comments
https://thelittlegreenbean.com/blogs/the-little-green-bean-1/diy-gnome-tree-skirt?comment=129578991839#comments
https://wsisports.com/blogs/news/staying-fit-in-2021?comment=127926730849#comments
https://amourducake.com/blogs/english-blog/my-no-bake-strawberry-cake?comment=127664488611#comments
https://jaderollerbeauty.com/blogs/jade-lifestyle-blog/the-self-care-kit-everyones-talking-about?comment=129647345893#comments
https://www.kaizenspeed.com/blogs/kaizenrelayblog/older-than-the-lightbulb?comment=133016289367#comments
https://www.savvysleepers.com/blogs/the-benefits-of-satin/slumber-party-book-club-serving-you-life-cook-book-is-available-now?comment=123750842414#comments
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/30
https://github.com/defunkt/ambitious_activeldap/issues/14
https://github.com/openai/sparse_attention/issues/13
https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
https://github.com/HoyDiamond/DiamondSeo01/issues/1
https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
https://github.com/gzc/isystem/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://github.com/qw3rtman/p/issues/35
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948
https://www.paiklangna.com/
https://diamondlnwpg168.com/
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/30
https://github.com/defunkt/ambitious_activeldap/issues/14
https://github.com/openai/sparse_attention/issues/13
https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
https://github.com/HoyDiamond/DiamondSeo01/issues/1
https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
https://github.com/gzc/isystem/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://github.com/qw3rtman/p/issues/35
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948
https://www.paiklangna.com/
https://diamondlnwpg168.com/
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/30
https://github.com/defunkt/ambitious_activeldap/issues/14
https://github.com/openai/sparse_attention/issues/13
https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
https://github.com/HoyDiamond/DiamondSeo01/issues/1
https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
https://github.com/gzc/isystem/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://github.com/qw3rtman/p/issues/35
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948
https://www.paiklangna.com/
https://diamondlnwpg168.com/
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/30
https://github.com/defunkt/ambitious_activeldap/issues/14
https://github.com/openai/sparse_attention/issues/13
https://github.com/dashpradeep99/https-github.com-miguellgt-books/issues/6
https://github.com/HoyDiamond/DiamondSeo01/issues/1
https://github.com/cy4nguy/PythonSimpleKeylogger/issues/3
https://github.com/gzc/isystem/issues/1
https://github.com/SaeruHikari/SakuraEngine-Old/issues/3
https://github.com/xyba1337/ValorantEZTS/issues/3
https://github.com/henryjeff/portfolio-website/issues/16
https://github.com/EllanJiang/GameFramework/issues/76
https://github.com/HoyDiamond/DiamondSeo01/issues/2
https://github.com/qianjiahao/MongoDB/issues/2
https://github.com/u21h2/nacs/issues/13
https://github.com/Programming-from-A-to-Z/A2Z-F15/issues/31
https://github.com/qw3rtman/p/issues/35
https://github.com/rafaballerini/GitTutorial/issues/200
https://github.com/Yalantis/uCrop/issues/948
https://www.paiklangna.com/
https://diamondlnwpg168.com/
https://one789bet.mssg.me/
https://movie24h.info/
https://movie24h.info/contact
https://movie24h.info/huayThai
https://portfolium.com/entry/top-7-2025-3
https://portfolium.com/entry/truett-person-645-100
https://portfolium.com/entry/top-10-100
https://portfolium.com/entry/top-7-2568
https://portfolium.com/entry/top-7-2025-2
https://portfolium.com/entry/jackson-williams-30129725
https://portfolium.com/entry/thunder-thunder-100
https://portfolium.com/entry/top-4-2025
https://portfolium.com/entry/top-10-25
https://portfolium.com/entry/hehjdjdj-hehjdjdj-100
https://portfolium.com/entry/top-7-2025-1ฟ
https://portfolium.com/entry/top-7-2025
https://portfolium.com/entry/nsjdjdkd-wiwkkwlw-1ฟ00
https://portfolium.com/entry/balmiki-kumar-100
https://portfolium.com/entry/1-261
https://portfolium.com/entry/cucu-darna-2025
https://portfolium.com/entry/1-260
https://portfolium.com/entry/1-259https://portfolium.com/entry/top-10-24
https://portfolium.com/entry/rioqrandy-rioqrandy-2025
https://portfolium.com/entry/sidiidf-sisieiiw-2025
https://portfolium.com/entry/1-256
https://portfolium.com/entry/balmiki-kumar-30129725
https://portfolium.com/entry/top-7-2568-1
https://portfolium.com/entry/jjskkd-ejejjf-100
https://portfolium.com/entry/1-264
https://portfolium.com/entry/top-7-2025-5
https://portfolium.com/entry/top-7-2025-4
https://portfolium.com/entry/1-266
https://portfolium.com/entry/top-7-2025-6
https://portfolium.com/entry/1-267
https://portfolium.com/entry/sadil-sultn-2568
https://portfolium.com/entry/amel-darna-2025
https://portfolium.com/entry/top-7-2025-7
https://portfolium.com/entry/evan-darna-100
https://portfolium.com/entry/1-270
https://portfolium.com/entry/top-7-2025-8
https://portfolium.com/entry/ade-rizki-30129725
https://portfolium.com/entry/top10-20
https://portfolium.com/entry/1-271
https://portfolium.com/entry/top8
https://portfolium.com/entry/1-272
Leave a comment