24-02-2012, 01:57 PM
Though the 4k time on each occasion is the fastest you have run though?
take the positives out of it and start off slower in future ..
if you want to know more or less what you can run for 5k currently then take the 6 x 1k session .. get the average 1k pace x 5 for 5k time and add a max of 25 seconds
you should be around that for 5k, on any 'good' day it would also be possible to go faster
TheEd
ps.. only saw your pic of the area of pain, it must be noted the plantar fascia runs along the length of the foot and attaches into the heel .. you need to determine that the injury is not in fact plantar fasciitis and then work from there .. then we may establish various aspects as to whether your 2nd toe is longer than your big toe etc .. not seeing the foot or the area of injury does make diagnosis and treatment that much more difficult .. ICE treatment is generally a good and simple to start with
take the positives out of it and start off slower in future ..
if you want to know more or less what you can run for 5k currently then take the 6 x 1k session .. get the average 1k pace x 5 for 5k time and add a max of 25 seconds
you should be around that for 5k, on any 'good' day it would also be possible to go faster
TheEd
ps.. only saw your pic of the area of pain, it must be noted the plantar fascia runs along the length of the foot and attaches into the heel .. you need to determine that the injury is not in fact plantar fasciitis and then work from there .. then we may establish various aspects as to whether your 2nd toe is longer than your big toe etc .. not seeing the foot or the area of injury does make diagnosis and treatment that much more difficult .. ICE treatment is generally a good and simple to start with