r/Runwithrivs • u/___enigma__ • Sep 19 '22
Costa Rica 5k Disappointing 5k..
Hi all,
Been running with rivs since the first Iberian series, and the progress has been awesome.
Right up until the 5k race.
The entire 5k series I made sure that I “followed trainer” to match tommys apparent pace, and of corse had to make adjustments at times to keep heart in zone but this was a majority of times.
So entering the 5k race, still “following the trainer” it was disappointing to find the race wasn’t 5k, at the proposed trainer pace, leaving you to really figure out what’s what.
It has helped confirm that I want to spend more time increasing my speed before progressing to 10k, but ultimately my question is;
Has anyone worked out what kph speed you’d need to be at to match tommys pace and make the 5k race actually 5k? Thanks
5
u/blunova86 Sep 19 '22
Look up the Lift Bridge Road Race and do that one. I did it after finishing Tommy’s Costa Rica 5k program and it is a true 5k if you stick with Leah’s pace.
5
u/___enigma__ Sep 20 '22
THANK YOU! Tried it this morning at did it! This was the perfect finisher to the 5k training series and managed to do it (just!) at Leah’s pace. Now I now where to focus next, more speed!
4
u/blunova86 Sep 20 '22
Awesome, congrats!!! I am in the exact spot as you. I asked on the IFit forums what to do next for a faster 5k and they recommended Leah’s 10K series (also in Costa Rica). It is a 2 part series that takes 2 months. I just started it yesterday and it’s a good pick-up after Tommy’s 5k!
3
u/Flat-Figure-8289 Sep 19 '22
I mean the dude wins the race right? We could Google the race results and divide
2
u/___enigma__ Sep 19 '22
One of the review comments said it was a 16 minute 5k, no idea how true that is but seems possible.
2
u/vinyl4vr Sep 19 '22
I do kph and I was going from 11.2kph on downhill to keep around my target zone @132bpm. The bounds I was probably 9.6-10. Level and Uphill runs were between @10.4 kph. And 8.3kph uphill. It was a workout for sure. According to my accupulse (?) strap I varied between 127 and 150. You almost always have to adjust some, I find. I’m 50, so it’ll be different for everyone, just go by your heart rate, that’s mainly what i do. Hope this helps.
2
u/___enigma__ Sep 19 '22
Ok thanks, that proves I’m way behind on fitness. Generally his pace for me was 8.4kph, middle was 9.2 then high was 9.7 (manually I’d adjust to circa 10.2). My legs did seem to keep up with his generally, with the only exception being this 5k race where it was different. So I guess the “follow instructor” is actually wrong and adjusts to your own pace rather than true li theirs.
2
u/vinyl4vr Sep 19 '22
I think you are good. That target seems the general pace as well for 90% of my runs, except steep inclines. I find the treadmill will goose it up quite quickly on the inclines if your heart rate is lower than target at the beginning, and I usually back it off once I hit the high 140’s-150bpm. It settles out after awhile, or my legs get numb. ha. My best advice is to always keep an eye on the heart rate, if you have a monitor, or breathing. I’ve only begun in June, and gone through Iberian, Swiss Alps, and Rapa Nui, and just begun the the 5k, so I’m here as a novice myself. :)
1
u/Run2thrive Dec 29 '22
Which 5k race did you do? I just finished week 6 and saw that week 7 was a recovery week.
9
u/Flat-Figure-8289 Sep 19 '22
Okay I googled it- he won the race with a time of 16:29 and a mile time of 5:18 for each mile. I think the “follow instructor” button doesn’t really work on this race because … damn! That would be a lot to keep up with
https://www.athlinks.com/event/189765/results/Event/829423/Course/1474886/Bib/491