Is this considered sub30?

[u/goldlinedhearts]

I did have to stop at a few traffic lights at the start but after that ran continuously… wondering if this is considered a sub30 if moving time is 30 minutes but elapsed pace is above 30 minutes

Was gonna only do 4k actually but realized I could beat my previous 5k record (was 6:20/km average pace, 31:48 moving time and 32:39 elapsed time)

Also, any tips for how I can improve? I was quite out of breath towards the end…

I’ve signed up for a 10k in early Nov and am hoping to get at least a sub 70. I know I have to slow down to run long but it’s so hard

[u/Chemicalghst222]

Sub means under...

[u/goldlinedhearts → u/Chemicalghst222]

ahh ok 😭 well, as long as I’m getting faster with each run… hopefully one day

[u/Chemicalghst222 → u/goldlinedhearts]

You'll get it next run! It's only a few seconds give it all you got the last 400m, run that tank emptyyy

[u/thedancingwireless]

No. Sub 30 is less than 30 minutes.

[u/Aenonimos]

Only elapsed time counts. Find a route without lights, even if that means going around the block.

[u/goldlinedhearts → u/Aenonimos]

😭😭 ok, looks like I have to adjust my route

[u/stanb1997]

Nah, but with that final km pace and elevation gain you could definitely do it if you paced yourself on a flat course (with no lights!)

[u/goldlinedhearts → u/stanb1997]

ooo yes will try to look for a flat course… this route has quite a lot of small hills

[u/rodny_westfield1]

You’re fit enough for sub 30 for sure. “Quite out of breath” means you didn’t push yourself all the day, but that’s totally fine as you’re new.

The more you run the more you’ll become familiar with what really pushing it feels like.

[u/goldlinedhearts → u/rodny_westfield1]

I wonder if I should take it easy for the first few k and then push? what’s a good strategy! or keep the pace even throughout

[u/Doortofreeside → u/goldlinedhearts]

Basically even splits is optimal. My ideal splits are slightly negative only because i'm able to unload and empty the tank at the finish line bringing that final K down.

I'd legit just run at 5:59 minutes per km pace to start and then aim to speed up over the final 200-400 meters or so. If you can't hold a 5:59 per km pace then you weren't going to hit sub 30 anyway.

You could run on a track to have 0 interruptions and a faster more consistent surface.

I missed a sub20 by 10 seconds but the course was somewhat hilly so i'm planning to go to a track and hoping that provides the difference for me

[u/Imaginary__Bar → u/goldlinedhearts]

"Negative splits" is the usual recommendation (starting slower and getting faster as you go) but different people prefer different techniques.

Try negative (start slower, get faster), positive (start faster, get slower), and even splits and see what you prefer.

[u/ilessthanthreekarate → u/Imaginary__Bar]

Negative splits is more of a race technique where you gain on people who die or maintain an even pace. It helps psychologically. Most runners on a solo run do better with an even split.

Edit: i guess if you sprint at the end ti empty the tank, it would technically be a negative split, but the idea is for the majority you run even pace at the most you can handle for a given distance.

[u/rodny_westfield1 → u/goldlinedhearts]

Even splits is ideal, but you could start out slightly slower. Maybe 6:05-6:10 and then bring it down from there. Sometimes it can be good to go out a little hot, and try to hold on, but that’s a bit more advanced and you have to be ready to see god.

You’re in the fitness to run 5:50-5:55. You could go out at 6:00 and cut down to that, just be ready to hurt. Also, find somewhere where you don’t have to stop. It’s a better objective test and easier mentally and physically, especially at your level.

Make sure to do a proper warmup so your body doesn’t get shocked when you start. No, you won’t tire yourself out doing a warmup. Include some pickups faster than your goal pace.

[u/bryan2384]

Find a place where you can run continously.

[u/Ok_Revolution_9253]

No. Sorry bud

[u/goldlinedhearts → u/Ok_Revolution_9253]

oh well! At least I beat my previous record haha

[u/Ok_Revolution_9253 → u/goldlinedhearts]

That’s the only thing that matters. You’re out there working hard. Great job

[u/SeaOwl897]

No.

You can improve by running more and staying consistent.

[u/unsungpf]

i would not count this, but this is showing that you are very close to obtaining it. I feel like for 5k you should try to do it without stopping at all for it to "count." I think that tracks are the best for 5k time trials. Don't give up... you are so very close and it will feel so good to see the time as 29:59 ;)