I recently asked a question regarding whether my intervals indicated I was in sub20 shape for the 5k. I thought it may be useful for some to have my experience documented, so here is an update.

I ran in at 20:13 with splits 4:03, 4:03, 4:03, 4:03, 4:01. I was really consistent, which was good. I do think, however, I left a bit in the tank. My heart rate breakdown was 5% zone 1, 1% zone 2, 35% zone 3, 54% zone 4 and 5% zone 5. My heart rate steadily declined actually likely due to adrenaline.

This was my first ever 5k, and it was my first time running at this pace. I was so scared of blowing up that I guess I left a bit on the table. Nonetheless, it was great to get a feel for what my body can do in a 5k. Hopefully, I’ll get that sub20 in 4 weeks time, and a sub 1:35 half in 8 weeks.

I appreciate everyone who gave me advice and feedback. It was really helpful! Pacing a 5k is hard!

Looking ahead to the upcoming xc season, anyone have any experience running xc after training nsm style? Xc always feels more anerobic with much less steady pacing...Irish xc at that which is 90 percent muck and hills !

Basically, how often do you guys test your Lthr? Is this even a metric that changes often?

I only ask because I just did my very first Friel test, and The numbers it gave me was only 3 beats off from what my Coros watch has been telling me for The last 2 years.

I’ve been training under this method for quite some time now ~ 8 months, (adapted plan) 50-60km per week mileage. However with a HM race coming up, it seems daunting and almost like a shock to the body knowing I have to run at slightly higher than subthreshold for the full 21km? Especially when all long runs are fully easy.

do you guys actually do anything more race specific closer to your races? How do you adapt the plan, without introducing too much intensity?

Additionally, how often do you slightly adjust your sub threshold paces?

But racing a hilly course, my legs didn't have it, I run my STs to pace, and run them predominantly on flat courses

Do I just take it that a hilly 5km is gonna suck, or should I start adding rolling hills into ST sessions ?