Hello all, After a 2 year break from running (knee)I've been training a little while now and am starting to get a little more serious. I'm doing 5k sessions and am unsure of a decent benchmark time. I intend to do a 5k charity run in the spring and want to run a decent time. Can anyone suggest what would be a decent time for someone who's been training 6 weeks?
Cheers, Si
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Regards, NN
Cheers, Si
I ran a 5K charity race (Race for Life) in June after about 5 weeks of training (two weeks of a couple of runs a week, the rest 3 runs a week apart from the week of the race which I had to take off with a bad cold).
Ran 26 minutes over a fairly muddy, uneven, mostly woodland trail course, and finished in the first 20 (out of a field of over 4,000). I was reasonably satisfied with that but having taken my running a lot more seriously since I would be looking to improve on that next time. My usual running routes are pretty hilly now and I can manage 4.1 miles in 31 minutes ...
Have you got a local running track that you can run on, the treadmill is good training for these shorter distances but is still no comparison to road/track conditions.
Best Wishes, NN
Newbie here I have also started running 5k and after some advise... I’m 31 years old and I would like to lose some weight I’m currently 13 stone and 5ft 7 I would like to lose around a stone and half. I started running two weeks ago and have done 3 runs per week.my first 5k was done in 30 mins 38 secs ,I had to stop a couple of times as I was unable to run that for without stopping today I did the same run in 27 mins 42 secs my personal best and without stopping I feel loads better when I’m out on my run then I did when I first started however my weight hasn’t changed. I’m trying to adjust my diet but to be honest I’ve not cut out everything bad. Will my weight come down if I keep doing this run or would you advise to run for longer? Any help will be massively appreciated
As an example I dropped from 14st to just under 13st a few years back by cutting out carbs and also stepping up the amount I was running as I training for my first half marathon. The weight stayed pretty much around 12st 8lb for quite a few years due to the fact I worked away from home so would eat out a lot. Last year I was away less and running a lot more, doing different types of runs, and I'm now down to 12st and have maintained that quite easily for the last 6 months.
> Looking forward to the day I can do a sub 30 5k. Gave up running for about 4 years and have just got back on the wagon. Since piling on a few stone and reaching 42 it certainly seems a lot harder this time round!
You can certainly do it, sub 30 is a very achievable goal with the right mindset. Get a consistent training program, eat well, get the weight off and prioritise recovery - you'll be there in no time!
> Looking forward to the day I can do a sub 30 5k. Gave up running for about 4 years and have just got back on the wagon. Since piling on a few stone and reaching 42 it certainly seems a lot harder this time round!
This is my goal too, when I was running last year I got down to around 32minutes! Back on c25k though so let's see where it goes.
I seem to be getting slower with every with every run. I started out 28mins for 5km then 30min then 34min then 32min. Can't get to the sub 30min anymore after about 4 weeks of running. finding it harder and harder. Lungs feel like there are two feet standing on them when trying to increase pace. A friend is training too and her times are insane getting quicker and quicker and she has no history of exercise. Itsngetting disheartening and wondering what I'm doing wrong. I'm 30 y/o healthy female.
I decided to try hills tonight - 2.4km uphill (5.57mim/km) then ran home 2.6km (6.12min/km)
From the experienced runners/coaches - should I be running more or less each week? I do about x2-3 5km runs a week including a Hiit class once a week
Would it be worth doing shorter runs at a faster pace or longer runs at the same pace? Or both? #confused at all the information out online. I don't have any goals for marathon running but regular 10kms would be a honest goal eventually.
To add some context, I'm over 10kg lighter than I was 7 weeks ago (92kg down to 81.5). I focus on the weeks target calories rather than day, protein is 40% of daily cals, and reducing intake on rest days and increasing intake on strength or running training days, especially pre and post training. I also have a blowout Saturday night but still track it all as honestly as possible even if it's a full bag of munchies! and usually near-fast on Sundays. It's very doable on diet alone, but you get extra motivation from running because as you get lighter you do get faster. Do it healthily thigh and keep your body fed for good recovery.
When anyone first starts they have a very fresh first run, but the second and third on the following days will be probably painful (doms and connective tissue stress) and usually enough for someone to stop running thinking its not for them, sadly. It just requires some persistence, and your friend is perhaps just a couple of weeks ahead in that initial adaptation. You have a good level of fitness and pace if you've done it in 28 mins, now turn off the timer, and attempt a 6km EASY run. Also consider changing the terrain (safely, with the right footwear). Trail running promotes activations in many different leg muscles throughout because you're not just hammering flat concrete all the time, plus it's a lot more scenic than a road/path run so you find you can go longer without the boredom/monotony, ideal for the easy runs
I think it was captured on one of my 10k runs.