Running

2026-07-18T17:42:36Z

NickPGSmith: /* 5 km */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5 km ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2026-07-18||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||19:14||3:51||Position: 23rd, Superblast 2
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target2:
* 19:00 (3:48 min/km)
* 19:30 (3:54 min/km)
* 20:00 (4:00 min/km)

=== 10 km ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://results.netiming.co.uk/myresults.aspx?uid=20008-472-1-9265 High Elms]||45:23||4:32||42th of 334 overall. Very hilly, warm. Pacer V2.
Suggested PB + 5 min.
|-
|2026-10-11||[https://www.pettswoodrunners.org/petts-wood-10k.html Petts Wood]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== 10 mile (16 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||[https://results.racetimingsolutions.co.uk/myresults.aspx?CId=16269&RId=24211&EId=2&AId=231951 Dorking]||1:08:30||4:15||Metaspeed, cool/slight wind, undulating.
|-
|}

Target: 1:09:00 (4:17 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||
|-
|2027-04-18||Newport|| || ||
|-

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles
* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week
* Be more specific closer to the race
* 2 Weeks from Marathon, peak with race-specific effort:
** 10 k easy / 15-20 km @ race pace (4:37 min/km)
** 4 x (5 km @ race pace + 1 km easy)

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@thisisjogon Jog On]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand

Running

2026-07-18T17:42:12Z

NickPGSmith: /* 5 km */

== Distances ==

See [https://www.calculator.net/pace-calculator.html Pace Calculator].

=== 5 km ===

* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-112026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2026-07-18||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||19:14||3:51||Position: 23rd, Superblast 2
|-
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category Pacer V2
|}

Target2:
* 19:00 (3:48 min/km)
* 20:00 (3:54 min/km)
* 20:00 (4:00 min/km)

=== 10 km ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://results.netiming.co.uk/myresults.aspx?uid=20008-472-1-9265 High Elms]||45:23||4:32||42th of 334 overall. Very hilly, warm. Pacer V2.
Suggested PB + 5 min.
|-
|2026-10-11||[https://www.pettswoodrunners.org/petts-wood-10k.html Petts Wood]|| || ||
|-
|}

Target: 42:00 (4:12 min/km)

=== 10 mile (16 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||[https://results.racetimingsolutions.co.uk/myresults.aspx?CId=16269&RId=24211&EId=2&AId=231951 Dorking]||1:08:30||4:15||Metaspeed, cool/slight wind, undulating.
|-
|}

Target: 1:09:00 (4:17 min/km)

=== Half (21.1 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|2025-09-07||London Big Half||1:32:06||4:22||Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
|-
|2026-09-06||London Big Half|| || ||

|}

Target: 1:30:00 (4:16 min/km)

Notes from BH:
* Pre-race warmup walk
* Fueling plan
* Plan point of sprint finish earlier

=== Marathon (42.2 km) ===

{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes

|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|-
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs. Cool, 5 Gells/tablets/2 caffine Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance Bad blisters, cramp after finish
|-
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||
|-
|2027-04-18||Newport|| || ||
|-

|}

Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)

== Training ==

* Polarised Training:
** Mostly consistent slow runs, high volume
** Speed work at Parkrun and track.
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles
* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week
* Be more specific closer to the race
* 2 Weeks from Marathon, peak with race-specific effort:
** 10 k easy / 15-20 km @ race pace (4:37 min/km)
** 4 x (5 km @ race pace + 1 km easy)

{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun

|-
|High Load
|18 km
|AM: 9 - 18 km; PM: Track, Max effort
|12 km
|18 km
|Rest / S&C
|21 - 37 km
|Rest / 8.5 km depending on previous day
|-
|De-Load
|8 km hill
|AM: 5 km; PM: Track, Max effort
|9 km
|12 km
|Rest / S&C
|''Parkrun'' 2 - 3 km warmup; 5 km race
|Rest / S&C

|}

Distances:
* ~ 6 km : 2 loops around SN Park
* 9 km : Beckenham J - Penge E
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 19 km : Elmers - Shirley - WWickham - Beckenham
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back
* ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:
* Calf Raise
* Bench Lunge
* Plank
* Side Plank
* Toe Walk
* Heel Walk

Form:
* Check, especially when tired
* Stop flapping arms about
* Don't slouch forward

== Shoes ==

Current:
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
* ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
** Half size up, but still too tight for long runs.
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
* ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
* Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
** 1 size up

Consider:
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
* ASICS MegaBlast (230g, £210): Fast non-plate
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
* ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
* ASICS Novablast 5 (260 g, *£135)
* ASICS Trabuco 14 (* £140): Trail
* Li-Ning Eedian 6 Elite (~200 g): Races
* Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Cumulus
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]

== Research ==

* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]

== YouTube ==

Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@thisisjogon Jog On]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@PhilyBowden Phily Bowden]
* [https://www.youtube.com/@RanToJapan Ran To Japan]
* [https://www.youtube.com/@runningchannel The Running Channel]

Physio/Coach:
* [https://www.youtube.com/@SpringSnabbare Fredrik Zillén]
* [https://www.youtube.com/@NicklasRossnerPT Nick Rossner]
* [https://www.youtube.com/@runelitecoach Run Elite]
* [https://www.youtube.com/@TheRunExperience The Run Experience]
* [https://www.youtube.com/@SteveMagness Steve Magness]

== Diet & Supplements ==

* Eat at least 2 hours before a race
* Marathon/Half:
** Start taking carbs 20 mins after the start of a race
** At least 60 g / hour
** SiS GO Isotonic: 22 g carbs (general training)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Turmeric
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
** 5 - 10 g daily
* Magnesium Glycinate
** 3 g daily
* Collagen
** 10 - 15 g of hydrolyzed collagen peptides
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** Do not take caffeine beforehand