My PB at Guildford Parkrun is 23:12, and my best ranking is 77.
My current time at Guildford Parkrun is 25 mins (5:00 min/km), and ranking is near 120.
To rank in the top 50, I would need to achieve a time of 22 mins or lower. This would require running at an average pace of 4:24 min/km.
Losing 3 mins will not be easy. It’s a good target – challenging but not impossible.
Stretch target: Run London marathon in 3.5 hours (5:00 min/km).
Interesting coincidence: According to this pace calculator, running a 22 min 5K corresponds to running a 3.5 hour marathon :)
Moderate (for the 22-min 5K)
Very hard (for the 3.5-hour marathon)
Tips & tactics
- Continue working on the good running form with the Chi running book.
- Include intervals and tempo runs in training to improve the 5K pace.
- Build up stamina with long, not-very-slow runs to develop both physical and aerobic capacity.
- Stretch regularly, stay injury free.
Run like Eliud Kipchoge :)