why does she look like she's just broken out of auschwitz

The way her skin is just hanging off her bones and then how sickly her face looks

>>75606058
that woman is anorexic. this is the activity for nental illness enjoyers

>>75606058
Now that the year is almost done, what were your goals for the year? Did you achieve them?

>average 100 miles per month
Yes, easily
>sub 20 5k
Yes, 19:48
>sub 40 10k
No
>sub 90 half-marathon
No, by 24 fucking seconds

>>75606074
how long did it take you to get a 5k under 20

>>75606074
Goal was to jog for more than twenty minutes, passed. Next year's goal is to get that up to an hour of roon

>>75606085
>how long did it take you to get a 5k under 20
That's a hard question to answer since I started taking running seriously in 2022 but didn't know how to train intelligently until this year. My 5k's were usually in the low 21s, high 20s. I just couldn't get faster.
Before, I just focused on just the most simplistic: 3 easy runs per week, 1 long run, 1 fast run, increase mileage every week.

This year, I actually followed a plan to specifically do a sub-20. I think if I'd followed that plan last year, I'd have achieved it back then.

>>75606074
>>75606085
Good job, friends

>>75606074
I just wanted to be able to run for an hour without stopping. I managed that in October. I'm up to 80 minutes now. I'm afraid of backsliding when it gets too cold to run.

>>75606146
Joina gym with a track?

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I healed

>>75606085
>Sub 18 5k
Yes, 17:34
>Sub 17 5k
No :( next year
>Sub 38 10k
Yes, 37:52
>Do more HIT
Yes, twice a week now

So to train for sprints, what do?

>>75606384
never run more than 400m
https://www.youtube.com/watch?v=Uy4E23Ik1VA&t=593s

>>75606074
>Sub 3:30 Marathon
No, Got sick. Kept a 8:15 pace up till mile 20 and walled hard. Ended up 3:58 which was a PR but not what I should have been able to do.
>2000 miles for the year
No, Going to close the year with 1,500. Got a late start in and lost most of January/February.

>Sub 1:45 HM
Yes, hit 1:42 but may have been able to go 1:40 if I really pushed
>Run HM with mom
Yes, we trained up last fall and in spring. She ended up running three half marathons this year with not much of a running background besides casual 2-3 miles on the weekends. Now doing 20 mile/weeks. Best pace was a 9:59/mile for a 2:10 finish.

roon may i call all my runs under 150hbpm average easy runs please? it's so hard to run slower than that and my average hr is dropping month over month

>>75606538
does the run feel easy? if so it's an easy run

Good cross training day today
4x250m ski @ 1:58
4x250m row @ 1:46
5x30s ski @ 1:55
5x30s bike @ some solid pace

Overdid the gym this week. RDLs one day and nordic curls another. Hamstrings are trashed. Couple of easy days now then 10 mile run on Sunday.

New half marathon PR today of 1:32, really wanted to push for sub 90 but the start was rough today.

>>75606538
That stuff only matters if you're actually doing heart rate based training. If you're not, then an easy run is
>fuck it, I'm just going to go at a relaxed pace, whatever doesn't feel too taxing
as opposed to a workout like
>1 mile warm-up, 6 mile repeats, 1 mile cooldown

>>75606074
>sub 20 5k
Wasn't even an actual goal but managed to achieve it through circumstances
>sub 3:30 marathon
Did it, experienced the worst cramps I've ever had in all my life.
I wish I could have trained during the summer, injuries are a fucking scourge. Luckily I healed from that so everything's good now. Overall a good year

>>75606777
>Did it, experienced the worst cramps I've ever had in all my life.
Same thing happened to me.

My first marathon, I was on pace for a 3:10 until mile 22, I was feeling great but I didn't drink enough and my quads tied themselves in knots the last 3-4 miles. Fucking brutal. I'd never felt anything like that before.

Ah well, live and learn.

>>75606795
My first (and only) marathon my hips were fucked with 10 miles to go. Good thing I didn't stop for a stretch because I absolutely would not have got going again. As soon as I stopped at the finish I was done. Couldn't move without limping.

I started running in March and run 6 miles every 3rd day in 55 minutes rn. I had no goals for the year.

>>75606822
>my hips were fucked with 10 miles to go
Fucking this.
That experience completely changed the way I approach legs day as a runner.

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corr did the roon

was propa good

intervals innit

interval fitness gettin better

>>75606058
cute face but looks completely infertile
she probably already lost her period

>>75607059
She's in high school, anon.

>>75607103
yet you posted her all the same

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Am I supposed to avoid peak heart rate zone (>170 bpm) while running? I ran a 26 minute 5K and spent 13 mins of it in the 170-180 bpm range (my max heart rate based on age is 191).

>>75607159
Because she's a fast runner not a sex object, you fucking pedo degenerate.

>>75607776
how about not saving and posting pictures of kids?

>>75607103
16 is legal age anon

>>75606074
I just want to get back down to 140lb. New PRs will come, not really concerned about that. I'm pretty ugly, I've only managed to have sex when I was super lean. I have a small nigging frame, any fat goes straight to my face. Just going to do 30k steps/day, OMAD, and some extra cycling/rowing until I get from 151lb -> 140lb

>>75607776
you are the one that posted her
projecting now?

>Finally recovered from sick
>Plan on rooning tomorrow when it cools down
>Bushfire
FFS

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Nice running influencer you guys got there

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just started running for the first time in +10yrs. about two weeks in now and i'm thinking i'm getting mild tendinitis in my left knee. it came on the past two days.
is the only option resting until it doesn't hurt? should i wait longer than that to make sure it's fully healed? about how long do you think it'd take?
is walking ok?
would a compression sleeve or brace help?
is it worth seeing the doctor/PT?

i don't want to be benched two weeks in now that i have the mental to keep going. FeelsBadMan

>>75606058
Go fuck a china dick
Run to the hillz

>>75608489
prob runners knee. one muscle gets bigger quicker and throws shit off balance or something like that. do whatever the treatments are for that

>>75608489
read the op advice
you overdid it if you push it you'll only make it worse and have to sit out for months instead
rest a couple of weeks and take it easy this time
t. also fucked up when i started a couple of years ago

>>75608489
>is walking okay
For your own safety, walking is always preference when increasing endurance my dude.
Literally low impact, minimalist style shoes.
Change your stride often, stop and do mobility like sitting squats, lunges, etc.
If you've gone years without running and suddenly try to do miles again.
Yes, hip, knee, or ankle problems is very common.
Your body is quite literally not the same body you had ten years ago.

No you do not have to take time off, but you do have to actually do a rehabilitation program
>>75608498
Like this dude said.
You gotta get the tendons adjusted and decalcified again. Gotta get the muscles strong again. Gotta get the nerves gliding again.

Once the knee pain goes away, keep your runs short. Do not rush into longer runs. It's better to keep running same distance and walk further to build endurance than it is to prematurely run longer distances.
Also do not drastically increase variable terrain.
Once again if you want to increase dynamics, walk it first.
Let your ankle slowly adjust.

If you don't do this you might as well accept you're going to fuck your shit up.

>>75608489
everyone does this shit at first and ignores the advice, at least if they're young. rest for a week or two and be amazed at how much stronger your knees are and how much faster they recover next time

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>>75608498
>>75608513
>>75608521
>>75608528
thanks bros, i'll give it a couple weeks to heal and restart at a slower pace.

>>75608256
What am I looking at

>>75607286
Just don't do it every run. Say if you're running 3 times a week, one hard run like that and 2 easy ones.

>>75608533
Though I do agree you should stop running until your knee heals.
I do not think you should stop the rehabilitation process though.

Still think you should get some minimalist style shoes like the Altras E4s or something similar and start walking around on variable terrain and building up just a bit of distance (probably keep it to sub 4 miles walking total).
100% though at least body weight exercises all the way up to mid back (where natural kyphosis is and your upper body is separate to lower).
Alongside intense stretch sessions all the way down to the toes.
Break that shit apart and build it back up brother.
Running is just a hyper intense exercise, there ain't no easy run if you're out of shape or overweight.
Build up to it my dude, never let someone make you feel bad if the only cardio you can do is just fucking walking.
You're doing your best, take your time, maybe a year from now you'll be doing full marathons again! good luck dude.

Been listening to the Strength Running podcast everyday since I found it last week. Really good.
Turns out they have a pretty big youtube channel. Watched a few videos. Mostly shit clickbait stuff with little value. Wouldn't waste your time.
However get on that podcast. You'll learn a lot.

>>75608613
learn what nigga its right foot left foot repeat dont let the grifters take your time and money

>>75608650
Sounds like you need an education anyway.

>>75606074
>3660 km for the year
On track to hit that early next week.
>go up to 6 running days/week
Yes.
>sub 20 5K
Yes (19:54).
>race a HM and finish in good order (...under 1:40)
Yes (1:38).
>run/'run' up a mountain
Failed due to not going on that holiday.
>have fun/'fun'
Yes.

Might've been a little unambitious except for the sub-20 5K.

>>75606074
Didn't have any goals but got a great injury free streak going and ended up running more than I have in years and getting crazy fit. Hopefully stay fit next year and get some proper mileage done.

>>75608558
A mentally ill man out for a run.

Be runnin' up that road
Be runnin' up that hill
Be runnin' up that building

easy run. 5k 23 minutes hr 135
hamstring a bit dodgy
legs absolutely aching from gym
be alright in a couple of days sure

>rest day
:(

>>75606074
>Have fun
Yes

>>75608040
why 140lb? thats super light

>>75609431
It's not light for my frame/height. I'm about 5"9

>>75608256
You really went ahead and made this clip. ?
*Pity clap*

>>75609537
a strong gust of wind would blow you away

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>tfw it snowed last night
its over

>>75609625
the snow will not stop me. this is why i'll always be faster than you.

>>75609654
where do you run that has good footing? I used to run in the street a long time ago but I've been night running and I'm wary of doing that in the dark
You are most likely faster than me anyway though

Question about shoes.
I have a pair of NB 860 v12, I really like them. I see that they are up to v14 now. is the fit the same ?

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veins are poppin these days
and this was before the run
must get post run photo next time for true veiniac

>>75606074
I did not start taking running seriously until September this year. The main goal I originally set for myself is to match my pr of a 5:35 mile that I did in college. I will not do that by the end of this year but I wasn't expecting to, and I did hit my intermediate goal of going under 6:00 in a time trial (I got 5:56).

The weather is awful for running at this time of year where I live so currently I'm focused on just maintaining running fitness while losing more weight. I was fat af at 220 at the beginning of this year and am down to around 195 now but still flabby.

They host public track meets at a high school near me in the summer so I plan on entering next year. Depending on how quickly I make progress on my 5:35 goal I may be trying for 5:15. That's the best time my dad's friend did in high school and he was being a hater and doubting I could get to 5:35.

>>75607103
so? that makes it ok for her to ruin her reproductive health for a bunch of worthless achievements?

>>75608946
Is he mentally ill because he's a tranny or a runner? Heyo!

>>75609767
do you lift too or just run?

>>75609691
>I have a pair of NB 860 v12, I really like them. I see that they are up to v14 now. is the fit the same ?
It feels slightly short to me. I'd go a half-size up.

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>>75606074
>sub-25 5k
Yes, 24:56 last week

>>75609611
Fat man cope

>>75608256
Dude with a boob job w/ a touch of ai.

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This man is 34 years old

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>>75609611
>>75610123
>Fat man cope
actually. people pretend they've never seen a bmi chart or had their doctor tell them to lose weight with diet and exercise; gets legit angry and offended by being told a medical fact when going to get the opinion of an expert on medical care.
so tired of being told i'm "too skinny" when i'm dead center of healthy weight. i swear most obese people have some version of body dysmorphia. they also have no idea of what they're looking at in media - tv/movies/internet
e.g. brad pitt in fight club - 5'11" 155 lbs

>>75610647
Exactly. At 135-140lb I'm
>much faster
>less injury-prone; can work out a lot more
>sexier, more defined face
>slightly weaker in static exercises like the squat
at 150+ im
>more injury-prone
>less agile, less athletic
>face bloats up, not as much female interest
>slightly stronger
but apparently I need to be what, 180lb? So I can look more intimidating when I'm in an unarmed cage match against another man? A thing that hasn't been necessary probably ever? I mean cave men probably threw rocks at each other. I played baseball, so I'm not too bad at that. not to mention knives, firearms, etc. things that also require agility more than strength.

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>>75610706
shit, even in a cage match, the best fighters in the world are "too skinny"
5'9 1/2" is the average height for featherweight (max weight 145 lbs) in the ufc.

>>75609993
A little bit. A few lunges and deadlifts here and there. Mostly focussed on cardio. Do a lot of cycling too.

>>75610811
they don't walk around at 145. And they look straight outta auschwitz at the weigh ins

>>75610811
imagine a UFC fight weighing 145lbs and being considered a threat.
They are fucking lucky weight classes exist.

I was at a metal show for a friend and our girlfriends and he asked me to get into the pit and at 195lbs 10+ years lifting I might as well been a tank.
Not saying it wouldn't be a tough fight, but fuck me that 40lb+ difference in strength means a fucking lot. Technique only gets you so far.

>>75610706
>much faster
I think people underestimate how much this really affects speed.

Just dropping five kilos took my 5k from the low 20s to the high 18s over the course of a single season.
I dropped the weight in the off-season by improving my diet, but I didn't change my run training or weight training routines

Wanted to roon today but I decided not to because I have a slight cold and feel really jaded as a result FUCK
I hate it when I can't follow my training plan

>>75611201
My garmin told me to do a sprint workout but I'm injured so I rowed until my hamstring started hurting (40 minutes) then I did another 30 minutes of incline walking on the troonmill.
It sucks to not autistically follow the plan but prolonging injury is worse. So it prolonging illness. We will recover.

>>75610706
Holy shit that's a lot of yapping just to cope.
>So I can look more intimidating when I'm in an unarmed cage match against another man?
No, it's so you'll have a robust, healthy musculoskeletal system and be way more attractive to your partner.
Your <3hr marathon is totally unnecessary for anything too btw.

>>75606074
Ran second marathon. New PR 3:11, more than 35 minutes better than my first in 2022. Hoping to break 3 either this year or next.

>>75610706
>sexier, more defined face
>>75611473
>be more attractive to your partner
Lookism retards please take your pussy-chasing discussion to the catalog
The first one is partly right anyways, as long as you have a good bmi you're good, but you should both get checked out all the same

Does swimming improve running speed?

>>75612030
No, you need to run fast to get good at running fast. But it will help your cardio base/lose weight, so perhaps indirectly.

I did my first outdoor winter run. It went pretty well, but the area I live in has shit sidewalks and roads, none are maintained or cleared off so I can on uneven ground for the entire 5km. Felt great though, i'll definitely be switching out from running on an indoor track to outside now.

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gonna try rooning tomorrow morning
hopefully my knees have healed

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>>75606074
>First 100mi
Sub 24. Not an insane time but went amazing. Felt good the whole time
>50 mi at sub 8 elapsed pace
Easy course but wanted to feel I truly ran the entirety of an ultra. Podium finish.

Probably peak year for me. Everything went well.

>

>>75609537
im 5 8

thats light

>>75610858
yeh god remeber conor mcgregor in featherweight

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went for a run last night but I was tired and it was colder than usual and windy so I ended up doing only 5k instead of my usual 6k since I started feeling like shit. At least I tried instead of sitting on my ass at home so that's a plus

>ausfag
>Temperature is either rain or 30c
>Get home either during ran/30c or night
So what's a good shoe for treadmills same as if I were to run pavement?

>>75612617
how is the weather at sunrise?

My watch asked me to run for 46 minutes, I did so. A bit surprised at how little it impacted me, though I paced along at toddler speed, 7:50 for a km.

Is it time to start increasing speed? Also I am not really losing much weight with this running stuff.

>>75612677
I'd say that whether you should increase the speed depends on how overweight you are rn.
Also the saying "you can't outrun a bad diet" is true, 45min of slow running at say 200lbs will burn less than 600kcal, if you do it 3 times a week it'll give you less than 300kcal of daily leeway on your diet.
Now if you pair that with a mere 500kcal deficit (estimated for resting TDEE) and you don't get cheat days or slip up, this running+dieting combo should make you start shedding weight weight at a decent and steady pace (don't expect miracles, we are talking about like 5 pounds a month, but slow and sustainable is better than the fast and intense approach for most people)

>>75612671
not him but im also aussie, if its going to be a 30c+ day, itll be 15-25c at sunrise which is fine for running. sounds like he just doesnt want to run before work/school/hard day of being a neet. i run at 5:30am and its comfy. theres nothing like having a nice cool shower after a run.

>>75612736
I'll have to work on getting my dreadful VO2 max up from 33 to something workable.

>>75606074
>run a marathon
Done. Felt good. Going next year again probs.
>run a sub 25 5K
Done.

Next year goals is to fully complete my 30kg weight loss and if possible a little extra too. Trying to go on runs here and there but due to snow etc I can't train at the level I did during summer and autumn.

Speaking of which it's time to roooonnn. Probably 5k or sonething the weather is really shit.

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Today's cardio

5 minutes at 5kph
5 minutes at 6kph
10 minutes at 6.7kph
5 minutes 6kph
5 minutes at 5kph

And today's reading "meeting children's basic needs: survival, safety, and wellbeing"

Did you know that it's bad to not feed a child? And if a child is sleep deprived they are easily irritable? Groundbreaking stuff here

Did my 10km run in the snow. Wasn't too bad really, had a neck collar they handed out in last autumn's running events. Slipped and fell down on my side in the last 100m before home due to ice under the snow. Be careful snow runner lads.

>>75613156
>Be careful snow runner lads.
Thanks.

I have my final long run today before the Houston Marathon in January. It's 26 degrees and there's two inches of snow on the ground. It's gonna be grim.

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I have completed the 5k program. I ran for 30 minutes straight 4 times now with an average distance of 5.3 - 5.6km. Does this mean I run 5k quicker than whatever the average person who completes the 5k program runs at? I've been thinking about maybe doing the 10k program different, I see the image starts off with run 10 minutes, walk 1 minute and repeat 4 times. I was thinking while I have the momentum going of being able to run 30 minutes straight, keep that up. Maybe next week run 32 minutes straight for 3 times a week, then next week 34, then 36 until I work my way up to covering 10km? I think if I go back to having to walk mid run my long distance running without needing a walking break is over.

>>75613416
>Does this mean I run 5k quicker than whatever the average person who completes the 5k program runs at?
Time is not the point of couch to 5k. It's a pass-fail. If you were able to run 5k, then you have succeeded in the program.

And, unironically, congratulations. That's excellent. Most people cannot run a 5km in one sitting at all.

Now, if you want to move onto 10k without following the bridge to 10k plan in OP, you can look up other plans and give yourself a goal. Say, for example, you want to run a 10k in 55 minutes you could do something like this:
https://marathonhandbook.com/how-to-run-10k-in-55-minutes/

This plan will be a lot more focused than the gradual run-walk buildup of couch to 5k because it's focused on an actual pace, rather than simply being able to complete the task at all.

hamstring is not right
went to the gym and did some bike and ellipy to get the blood flowing. might help fix it
really want to do me run tomorrow then I can pack it in for the year and feast and drink.

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>>75613522
Interesting website, thanks. Some parts look difficult even for week 1 (run 5 miles, miles not km), I'll attempt it but maybe I'll try it my way if I fail or do the 10k plan in OP, I don't have any races lined up any time soon so I don't mind fucking around finding out what works for me for a few weeks before sticking to something.

>drink orange flavor nuun before long run
>2 miles into run get the worst stomach cramps and diarrhea of my life
>barely made it home without completely shitting myself

I had to call it a day. I am STILL shitting

I haven't rooned all week because I've been sick. I wake up yesterday though and the ball of my right foot starts hurting pretty bad. Same thing this morning. I've had this pain before but only when I first put on shoes and it goes away fairly quickly. This time just the act of walking hurts.

>>75612417
You're fat

>>75606074
this year was to run 5k regularly, done.
next year when the snow is melting I want to try doing 10km.

>>75613674
Had to look it up to see what it was.
>putting sorbitol in electrolyte drinks
Holy fucking based troll company lmaooooooooo millions must shit! Why would you even make a product for cardio athletes like this?

>>75606074
As a strongfat powershitter transitioning to cardiotard my goals were far more modest than everyone else's but my goal was an average of 2 miles rooned per day (732 miles for the year) and I passed that a week ago.

I also wanted to drop 25lbs and I dropped 20 without getting too much weaker so it was likely mostly fat. Next year I would like to drop another 15lbs which will put me close to a normal human weight.

Why do so few people ROON?
I rarely see anybody out ROONING in the great outdoors, and I never see anybody ROONING at the gym on the treadmill when the weather is bad.

>>75614267
Cause its hard. Way easier to go into a big room and pick stuff up, and a lot of the time you're seated while doing so. That being said I see people on the treadmills at my gym all the time. I see lots of old folks walking at the park I run at. Sometimes I see this pretty fine chick running there too but thats not often.

>>75612411
>Nobody gives a (you) to dude who ran 50 miles
Sad. Nice run man, impressive pace.
>>75613573
Same, I did rowing machine and my hamstring hurt and had to switch to the bike.
>>75614230
Based, nice progress. You'll be a marble statue if you keep it up.

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rooned earlier
A little bit of soreness in my left knee, but nothing too bad. Some more soreness in my right groin though...
I'll have to see how everything feels tomorrow. Lately, my right knee has been hurting the day after...

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Any exercises for cadence increasing? I can't seem to go above 160.

Set a 5k PB yesterday (26:49) and now for the first time ever I have DOMS from running. We're getting there.

>>75614504
>>75614504
Erm just listen to higher bpm music? It's not that hard anon :L

>>75614504
Just let yourself become the Chad, with tiny beetle-like strides.

On my long slow run today I came dangerously close to having runners diarrhea. I had to stop for ten minutes, didn't think I was going to make it. Ever drop a runny deuce while running? What do??

>>75614597
I already toddle. I cannot go lower.

>>75614646
When I first started running I was barely above a walking pace (setting 6.5 on the treadmill compared to people walking at 6.0). But I still had about 170 bpm cadence. Your problem isn't that your cadence is too slow, it's that your strides are too long. Cadence is just a different way of representing the same information.

>>75614267
lots of people run. your experience is the exception not the norm.

>>75614340
Thanks anon. Was phishing for a compliment

>>75612411
Fuark got tired looking at this, what a way to end the year, congratulations *claps hard*

>>75612411
>50 miles
Nicely done, DAMN. Maybe one day I can aspite to it too.

>>75614267
I live in a smallish town and there are tons of people running or walking or biking etc depending on time of year and weather. But roooning is kinda lonely and boring if you don't have like gluetooth headphones etc. And for swolebros it doesn't really bring out the desirable looks like lifting etc does.

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when will this get unembarrassing?

>>75615899
That's not embarrassing at all, you're at walking/marching pace for some decent 30 min sessions.
That's more than most 4chan dwellers and is a good runway to even longer roons in 2025.
Backing you in to see those numbers grow

mental how


im just like not hungry at all in day

starving at night

real mindboggling

>>75612411
fuck sake

who in there right mind would wna do this

just insanely boring

>>75606058
Not a super fatass but want to start running
Should I go for Distance or Duration first?

>>75616102
I started doing OMAD for this reason. I can fast easily during the day, but trying to go to sleep at night without feeling satiated is hell. Trying to lose 10 pounds before my full troon in 8 weeks

>>75616154
Duration. You'll progress a lot faster doing X minutes of run/walk than going hard for a few miles getting gassed and stopping.

>watch wants me to run for 54 minutes

Oh God no.

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>>75616572
>this geezer following the instructions of a wristwatch

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visiting the rents for christmas in the mountains and tried a local parkrun. fuck me hill running is no joke. basically redlining from 3k onwards

>>75616344
current weight? I'm doing a low-carb diet tryna cut from 80kg to 74/75. currently at 77kg it's going well

>>75616693
I've only done one hilly parkrun (I live in an incredibly flat area) but I loved it. The difference in pace between the uphills and downhills felt really technical, I bet I could get way faster just by properly planning it out.

>>75616693
I have two parkruns near me. One hilly one flat. 90 second difference in time with the same effort.
Hills make you crazy strong though. Do the hills and you won't need the pills my coach used to say.

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cold and windy but at least it's not raining
looks out window
oh it is fucking raining
good job weather forecasters
I'll wait it out for the sweet vit D to arrive

>>75616707
it was a shock but good fun. <3'15 pace on the downs then absolutely crawling up the inclines. nearly rolled my ankle running through a stream

>>75616722
feel great 24 hours later. will definitely be mixing in more hill sessions going forward

Can I run the day after a leg day? Even if I feel DOMS?

Spent last 2 months doing loads of easy Z2 runs to build aerobic base.
Averaging 50-60km per week.
Did a 20km long run last weekend like it was nothing.
Went for a run with friend yesterday, 5 min/km for 7km
Nearly fucking died
Ffs looks like downing the distance and upping the pace is needed.
Anyone have advice on this? Can do 5:30 per km all day but as soon as I get to around 5 mins my legs shit themselves

>>75616862
I wouldn't, take care of your body. There are those good weeks where you don't really feel the DOMs in which case one day of running after is fine (if you get the DOMs after the run), but best keep it safe

>>75616949
you've built a great base that will serve you well. do strides after your runs a couple of times a week. 5 x 15 seconds or whatever. nothing crazy just get the body used to running fast.
keep doing most of your runs easy. add in one fast run per week. intervals of some sort like 6x1k @ 5 min pace. or faster if that's too easy.
then after a month or so you can start doing two hard runs per week. add a tempo @ 5 min pace or even faster depending on fitness at that stage

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10 miles 56:20
I went off too fast as usual but then I settled down. Until I saw my mate out walking his dog. He starts cheering me on as if it's a race then I started going hard again.
Body is aching now. The reason I didn't want to go hard. Knew this would happen
Anyway, good run can't complain too much. That HR is not right. It was a bit lower than that