Project 20 - chasing the sub 20 5k parkrun – Details, episodes & analysis

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Project 20 - chasing the sub 20 5k parkrun

Adam Leishman

Sports

Frequency: 1 episode/19d. Total Eps: 30

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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https://paper.dropbox.com/?q=%23Project20
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https://paper.dropbox.com/?q=%23RunningGoals
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https://paper.dropbox.com/?q=%23Parkrun
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Score global : 52%

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The Catch Me Up Episode

Season 1 · Episode 29

Wednesday, December 3, 2025 • Duration 19:14

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 mid-race

• And the quote that reminded me I’ve got unfinished business

Sydney 2026… I’m coming back.

#runningpodcast #marathonjourney #injuryrehab #mindset #connectingthedots

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

Season 1 · Episode 28

Saturday, December 21, 2024 • Duration 06:29

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 marks the end of Season 1, but not the end of the goal. I’m taking an 8-week break, then coming back strong for Season 2 in 2025. Sub-20 is still the mission, and I’m determined to make it happen!

#Project20 #RunningGoals #Parkrun #Sub20 #RunningCommunity #FitnessJourney #MoretonBayRoadrunners #FitnessMotivation #SeasonFinale #TheShoeCameOff #SeasonTwoComing

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Project 20 - Week 19 Update | Rest, Recovery, and Ready to Resume Training

Season 1 · Episode 19

Sunday, October 20, 2024 • Duration 01:16

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 #FitnessMotivation #Week19 #RestandRecovery

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Project 20 - Week 18 Update | Adjusting the Goal After COVID

Season 1 · Episode 18

Monday, October 14, 2024 • Duration 03:21

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 tenacity, and I’m determined to see it through. Let’s keep going—more updates and more grit to come!

#Project20 #RunningGoals #Parkrun #Sub20 #RunningCommunity #FitnessJourney #MoretonBayRoadrunners #FitnessMotivation #Week18 #COVID #Tenacity

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

Season 1 · Episode 17

Wednesday, October 9, 2024 • Duration 02:23

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 things go over the next few days.

#Project20 #RunningGoals #Parkrun #Sub20 #RunningCommunity #FitnessJourney #MoretonBayRoadrunners #FitnessMotivation #Week17 #COVID #RunningWithCOVID

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Project 20 - Week 16 Update | New PB and Final Push for Sub 20 Minute 5K!

Season 1 · Episode 16

Sunday, September 29, 2024 • Duration 02:01

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 #RunningGoals #Parkrun #Sub20 #RunningCommunity #FitnessJourney #MoretonBayRoadrunners #FitnessMotivation #Week16 #PersonalBest

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Project 20 - Week 15 Update | From Slow Start to Personal Bests!

Season 1 · Episode 15

Monday, September 23, 2024 • Duration 01:21

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 how it all unfolds.

#Project20 #RunningGoals #Parkrun #Sub20 #RunningCommunity #FitnessJourney #MoretonBayRoadrunners #FitnessMotivation #Week15

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Project 20 - Week 14 Update | Feeling Faster and Pushing Through the Hard Sessions

Season 1 · Episode 14

Monday, September 16, 2024 • Duration 01:45

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 pace for as long as possible as a personal indicator of progress.

Things are coming together, but there's still work to do! Let’s see how it unfolds.

#Project20 #RunningGoals #Parkrun #Sub20 #RunningCommunity #FitnessJourney #MoretonBayRoadrunners #FitnessMotivation #Week14

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Project 20 - Week 13 Update | Confidence Boost and Running with Zeke 🐾

Season 1 · Episode 13

Sunday, September 8, 2024 • Duration 01:24

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-20 goal!

#Project20 #RunningGoals #Parkrun #Sub20 #RunningCommunity #FitnessJourney #MoretonBayRoadrunners #FitnessMotivation #Week13 #RunningWithDogs

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Project 20 - Week 12 Update | Time Trial Reflections on the Road to a Sub 20 Minute 5K Parkrun

Season 1 · Episode 12

Monday, September 2, 2024 • Duration 01:52

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 go, and I’m still optimistic about reaching that sub-20 goal!

#Project20 #RunningGoals #Parkrun #Sub20 #RunningCommunity #FitnessJourney #MoretonBayRoadrunners #FitnessMotivation #Week12

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Project 20 - chasing the sub 20 5k parkrun – Details, episodes & analysis

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Project 20 - chasing the sub 20 5k parkrun – Details, episodes & analysis

Podcast details

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Spotify

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Other50

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Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Apple Podcasts

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Other50

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