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PODCAST

Project 20 - chasing the sub 20 5k parkrun

Welcome to "Project 20," a podcast where I document my journey on a 20-week training plan with a run coach to chase down the elusive sub-20-minute 5k parkrun. Join me, Adam, as I share weekly updates, training tips, challenges, and breakthroughs. Whether you"re a seasoned runner or just starting, tune in to find motivation, expert insights, and a community of fellow runners striving to reach their personal bests. Let"s break barriers together and see what dedication and perseverance can achieve!

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All Episodes

19:14

The Catch Me Up Episode

Project 20 - chasing the sub 20 5k parkrun ·

2025/12/03

This episode is a full catch-up on everything that’s been happening behind the scenes. From hitting sub-20 five weeks in a row, to PB’ing across multiple distances, to preparing for the Sydney Marathon — and then stepping off the course with a high hamstring tendinopathy injury. I talk openly about: • Losing momentum on socials • How my run streak shapes every decision • The mental toll of ongoing pain • Why I’m still getting up and running 8 km every day • The moment everything unravelled mi...

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6:29

Project 20 - Season 1 Finale | The Shoe Came Off......

Project 20 - chasing the sub 20 5k parkrun ·

2024/12/21

Welcome back to Project 20! Season 1 of this journey has come to an end in the most unexpected way. Today’s final time trial started strong—358, 356 splits—and for the first time, I felt like sub-20 was within reach. And then... my shoe fell off. Yes, you read that right. After over 4,000 runs, my shoe literally came off during one of the most important runs of my life. I managed to recover briefly, but the effort to catch up took its toll, and I finished with a time of 21 minutes.This ...

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1:32

Project 20 - Week 27 Update | Doubts, Determination,...

Project 20 - chasing the sub 20 5k parkrun ·

2024/12/16

Welcome back to Project 20! Week 27 of what started as a 20-week journey is done, and I’m less than a week away from my next sub-20 time trial. Honestly, I don’t feel ready—mentally or physically. After three weeks of intense build training, I’m sore and doubting whether I can hit sub 20 this Saturday. But, some of my best PBs have happened when I didn’t feel ready, so who knows—maybe this is all part of the process. Whatever happens, I’m giving it everything on Saturday and lookin...

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2:19

Project 20 - Weekly Update | Stiff, Sore, and Sorry...

Project 20 - chasing the sub 20 5k parkrun ·

2024/12/09

Welcome back to Project 20! This week was tough—stiff, sore, and mentally drained. The speed session went well, but by the long run, everything felt slow and painful. Friday’s planned session didn’t happen, and I pushed it to Saturday, only to find out that my “rage fuel” ran out before the first kilometre. Breaking from the program for the first time was hard to accept, but after nearly 30 weeks, it’s a reminder to respect the process. On the bright side, I got new daily runners! Not f...

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2:17

Project 20 - Week 25 Update | Mixed Results but...

Project 20 - chasing the sub 20 5k parkrun ·

2024/11/30

Welcome back to Project 20! Week 25 is done, and it feels a bit like Groundhog Day—another week of ups and downs in training. Tuesday’s speed session went okay with 1km repeats for a total of 20:25 for 5k, but Friday’s track session didn’t go well due to leg soreness and struggles with speed. Despite the challenges, I’m staying determined and optimistic. Next week is going to be great, and I’m still focused on becoming a sub-20 runner. Let’s do this! #Project20 #RunningGoals #Parkrun #S...

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1:43

Project 20 - Week 24 Update | Time Trial Reflections...

Project 20 - chasing the sub 20 5k parkrun ·

2024/11/23

Welcome back to Project 20! Week 24 is done, and today’s time trial at Sandgate parkrun didn’t go as planned. I started strong with a 3:55 first kilometre, but by the second kilometre, the mental and physical challenge got the better of me. Daily running and lingering recovery from COVID may still be impacting me, and I’m taking some time to reflect on how to proceed. My coach believes I’m capable of this, so I need to let that resonate as I consider the next steps—whether that’s anothe...

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1:52

Project 20 - Week 23 Update | Best Track Session Yet...

Project 20 - chasing the sub 20 5k parkrun ·

2024/11/16

Welcome back to Project 20! Week 23, and we might finally be back on track. Friday’s track session was my best yet—absolutely smashed it! It was a huge confidence boost after a slow start earlier in the week.Coach Carl has planned a time trial for next Saturday, with a potential sub-20 attempt set for December 21. I’m cautiously optimistic and excited to see how the time trial goes before locking in the date. Let’s keep this momentum going! #Project20 #RunningGoals #Parkrun #Sub20...

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1:33

Project 20 - Week 22 Update | Over Time and Nearly...

Project 20 - chasing the sub 20 5k parkrun ·

2024/11/10

Welcome back to Project 20! Week 22, and what was supposed to be a 20-week project is still going strong thanks to COVID recovery. I'm inching closer to feeling “normal” again, and this week might mark a turning point. My Tuesday speed session showed a high heart rate for moderate paces, but Friday’s track session felt fast and solid. I’m hoping one full week of “normal” training will confirm I’m ready to reassess the target date for hitting that sub-20 5k. Let’s see if we’re back on tr...

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1:40

Project 20 - Week 21 Update | Lingering COVID Fatigue...

Project 20 - chasing the sub 20 5k parkrun ·

2024/11/04

Welcome back to Project 20! Week 21 is done, and the lingering fatigue from COVID is still affecting my training. Just five weeks ago, I was at peak fitness with a PB of 20:11, feeling stronger than ever. Now, the fatigue is holding me back, and recovery feels slow. It’s frustrating, but I’m committed to showing up every day, hoping that normal energy levels return soon. Then, I’ll be able to reassess the timeline for hitting that sub-20 goal. For now, I’m just taking it day by day. #Pr...

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1:43

Project 20 - Week 20 Update | Lingering Fatigue and...

Project 20 - chasing the sub 20 5k parkrun ·

2024/10/28

Welcome back to Project 20! Week 20 was supposed to be the final week where I hit that sub-20 5k goal, but COVID threw a wrench in the plan. While I’ve recovered from the virus, the fatigue has lingered longer than expected, affecting my legs and overall endurance. I’m back in training, but I’m not yet at the level I was before COVID. So, we’re taking it week by week, and I’m committed to seeing this through—even if it becomes my Christmas goal. #Project20 #RunningGoals #Parkrun #Sub20 ...

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1:16

Project 20 - Week 19 Update | Rest, Recovery, and...

Project 20 - chasing the sub 20 5k parkrun ·

2024/10/20

Welcome back to Project 20! Week 19 is done, and it’s been a quieter week as my coach wisely extended my rest period after COVID. While I was eager to get back into training, in hindsight, I realize that the extra rest was exactly what I needed. Programming is set to recommence next week with speed and strength sessions, and I’m ready to get back to it with five weeks to go. #Project20 #RunningGoals #Parkrun #Sub20 #RunningCommunity #FitnessJourney #MoretonBayRoadrunners #Fitn...

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3:21

Project 20 - Week 18 Update | Adjusting the Goal...

Project 20 - chasing the sub 20 5k parkrun ·

2024/10/14

Welcome back to Project 20! Week 18 is done, but it came with some unexpected changes. COVID hit me hard this week, throwing off the original plan to go for my sub-20-minute 5k in two weeks. After testing positive on Tuesday and negative by Saturday, I’ve realized it makes sense to push the goal out by four weeks, extending the program to 24 weeks. This decision isn’t easy, but with the critical training time I lost, it’s the best path forward.This journey has become a personal test of ...

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2:23

Project 20 - Week 17 Update | COVID Strikes Mid-Training

Project 20 - chasing the sub 20 5k parkrun ·

2024/10/09

Welcome back to Project 20! Week 17 update is a bit different because, for the first time ever, I got COVID. I’ve never knowingly had it before, and it hit just as I was getting back into training after a few recovery days in Hobart. Tuesday’s speed session was a struggle, and by the end of the day, I tested positive for COVID.Training has been affected, and I’m not sure what this means for the final weeks of the program. I might need to adjust the timeline, but we’ll see how thin...

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2:01

Project 20 - Week 16 Update | New PB and Final Push...

Project 20 - chasing the sub 20 5k parkrun ·

2024/09/29

Welcome back to Project 20! Week 16 is done, and I hit a new PB for my 5k parkrun! My watch recorded 20:11, while the official parkrun time was 20:14—both beating my previous PB of 20:19 from two and a half years ago. This has given me the confidence boost I needed as we head into the final four weeks. I’m feeling more motivated than ever to dial in my training, nutrition, and focus. Those last 14 seconds will be tough, but I’m ready to put in the work to make it happen! #Project20 #Run...

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1:21

Project 20 - Week 15 Update | From Slow Start to...

Project 20 - chasing the sub 20 5k parkrun ·

2024/09/23

Welcome back to Project 20! Week 15 is done, and it’s been a rollercoaster. It started off with a tough speed session where I couldn’t hit my target pace, but by Friday, things turned around completely. I hit my fastest times ever at multiple distances during a track session, which felt amazing! I’m feeling tired, but the progress is there. This week, it's back to basic 8km runs before hitting the gas pedal again at parkrun on Saturday to check my progress. Five weeks to go! Let’s see h...

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1:45

Project 20 - Week 14 Update | Feeling Faster and...

Project 20 - chasing the sub 20 5k parkrun ·

2024/09/16

Welcome back to Project 20! Week 14 is done, and it’s been another great week! I’m definitely getting faster, and I’ve really come to understand that the more effort I put into these sessions, the more I get out of them. Speed sessions are going well, but hills... they’re the worst! Still, they’re helping build strength and endurance, so I’m leaning into them. Six weeks to go, and we’re two weeks away from another time trial. I’m thinking about testing my ability to hold a 3:55-3:58 pac...

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1:24

Project 20 - Week 13 Update | Confidence Boost and...

Project 20 - chasing the sub 20 5k parkrun ·

2024/09/08

Welcome back to Project 20! Week 13 is done, and it’s been a great week. After last week's time trial didn’t go as planned, this week was a turnaround. Coach Carl joined me for an 8x400m track session, and I smashed the target times! Also, a special shoutout to Zeke , my running buddy this week. He’s done about 30 kilometers with me! It’s incredible how quickly things can change from one tough run to feeling like you’re back on track.Seven weeks to go, and we’re on our way to that sub-2...

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1:52

Project 20 - Week 12 Update | Time Trial Reflections...

Project 20 - chasing the sub 20 5k parkrun ·

2024/09/02

Welcome back to Project 20! Week 12 is in the books, and it was a tough one. This week included a time trial, and things didn’t go as planned. Despite preparing well and feeling ready, sometimes optimal performance just doesn’t come on demand. The goal was a 20:19 finish, but I struggled to hold pace. It was hotter than usual, which might have been a factor. After some reflection, we’ve decided to adjust the programming, adding an extra speed session to help push through. Eight weeks to...

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1:16

Project 20 - Week 11 Update | Managing Cumulative...

Project 20 - chasing the sub 20 5k parkrun ·

2024/08/26

Welcome back to Project 20! Week 11 is complete, and I’m feeling some of that cumulative fatigue again. With strength, speed, and long runs close together, it's catching up to me, but I'm pushing through. This week, we’re entering a bit of a down week, focusing on basic 8km runs each day and one strength session, leading up to a fast run on Saturday to check my progress. Looking forward to recharging and seeing where I stand! #Project20 #RunningGoals #Parkrun #Sub20 #RunningCommunity #F...

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1:04

Project 20 - Week 10 Update | Halfway Point of My...

Project 20 - chasing the sub 20 5k parkrun ·

2024/08/19

Welcome back to Project 20! We’ve hit the halfway point! Week 10 is done, and I’m feeling great. The initial shock to the body from the speed and strength sessions is behind me, and everything is coming together. This week, we added some weights to my strength training, and I’ve started calling my mid-week 13-14k run a “mid run.” The journey is progressing well, and I’m excited for the next 10 weeks as I push towards that sub-20 goal. #Project20 #RunningGoals #Parkrun #Sub20 #RunningCom...

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