5k challenge

mAKiTO

Colombia4171 Posts

January 26 2011 14:36 GMT

I started running and working out this year. Its been 4 weeks now, I have lost 10 pounds of fat and gained 5 pounds of muscle mostly doing crossfit 3 times a week and running 3 times a week on my own.

I entered a 5k challenge which is in 2 weeks. so my question is, what is your 5k time?

I have never done this Im kinda scared im gonna be at the end with the grannys lol.

Im 185lb 21% body fat. The other day I did a mile for time and i could barely finish it in 9 mins

so I think im shooting for 30-35 mins? does it sound too optimistic?

any tips on how to train for it?

btw: this has really been helping with my addiction problems, I have been alcohol/drug sober for 4 weeks now!

Copenap

723 Posts

January 26 2011 14:43 GMT

A good time would be something around 20-22 minutes. You should at least aim for something under 30, that should be absolutely possible after 4 weeks of running and after all you should set yourself ambitous goals.

Good luck.

chobopeon

United States7342 Posts

January 26 2011 14:45 GMT

my high school 5k time was something like 22 minutes. i havent run competitively in a while but ive been working out over recent weeks so you know what, i think ill run a 5k in a couple of weeks to see what how well i do!

if you run a mile in 9 minutes, youll probably hit 40 minutes for a 5k (though that depends on just how in shape you are). don't get discouraged by your time if its above 35m. for just getting into shape, that's a good start. the key is that you keep going afterwards.

a decent (but longer) 5k training program is here. the keys are: don't do too much too soon. you will get discouraged when its too difficult or, even worse, you can get hurt.

training for a 5k in 2 weeks means, for me, means take it steady. be wary of doing too much. if you finish the 5k, that an accomplishment. work on that. dont try to hit below 30 minutes, just try to hit below 40 and keep going.

edit: Copenap may be right or may not, i don't know. depends just how in shape you are as i said, i just find the more revealing number to be your 9 minute mile. id say you're probably not going to hit below 30 with that and you shouldnt feel discouraged if you dont.

Aesop

Hungary11245 Posts

January 26 2011 14:51 GMT

My piece of advice would be not to focus too much on the time. 5k is a long distance for you, considering your state of fitness. So your goal should be to be at ease while running, not going too slow, not going too fast and being able to enjoy running while you do it. If you finish in 30 (which is doable), it's fine. If it takes you longer, don't worry. Your endurance gets better by running longer, not by running faster. If your challenge now is to go 5K, your next might be to run continually for 45 minutes. Then an hour. And so on.

CheAse

Canada919 Posts

January 26 2011 14:55 GMT

sounds like you are using nike+?

I started jogging and working out about 5 months ago, running 3 or 4 times a week. I started slow and focused just on finishing the 5k or going as long as I could. After that once my body got efficient I started working on pace.

last 5k I ran took me 23 minutes.

Copenap

723 Posts

January 26 2011 14:58 GMT

makito, is it the first time you're really working out or did you use to do some running before? If you've never really done any sports, it's probably going to take you longer and my first post doesn't apply to you.

Juliette

United States6003 Posts

January 26 2011 15:16 GMT

9*3, shoot for 27

I did a few seasons of cross country (if you count not really running cause i don't like xc ><) so i know the general stuff, basically pace yourself
training wise, do a test run. focus on keeping the same pace (hopefully a 9minute mile pace too). speed workouts if you have time, work on form most (arms bent 90 degrees, moving forward, keeping your movement on the ball of your foot and striding completely, just look up a running form video

)

best 5k was pitiful cause i came off being sick and not really training (lol excuses), so it was like 28mins ><.
so uh...

edit: mental state:
dont consider quitting an option. each step forward is a step closer to the end. focus on like, a game or something during the run if it helps.

happyft

United States470 Posts

January 26 2011 15:30 GMT

If you can barely run a 9 minute mile, I'd recommend aiming to run a 5K in around 33:30 minutes (10:00 + 10:30 + 11:00 min miles + 2k extra). Even that I think might be a little too difficult ... I tried out for cross country, I ran a 6 min mile but barely hit 22:30min 5K =T

Besides conditioning your body, I think the #1 most important factor in running long-distance is concentration. If you stop pushing yourself, you can easily add 50% to your time in those lulls in the middle of the race -- not only do your times suffer, but you don't end up getting a lot of the gains in conditioning that you should.

The main way I learned how to concentrate was learning my body's breathing rhythm and timing it with my pace. (Music and watches were not allowed in cross country races). I learned how hard I can push my body's breathing at the speed my feet were hitting the ground, and I knew by that measure if I was concentrating or slipping.

Copenap

723 Posts

January 26 2011 15:45 GMT

On January 27 2011 00:30 happyft wrote:
If you can barely run a 9 minute mile, I'd recommend aiming to run a 5K in around 33:30 minutes (10:00 + 10:30 + 11:00 min miles + 2k extra). Even that I think might be a little too difficult ... I tried out for cross country, I ran a 6 min mile but barely hit 22:30min 5K =T

Besides conditioning your body, I think the #1 most important factor in running long-distance is concentration. If you stop pushing yourself, you can easily add 50% to your time in those lulls in the middle of the race -- not only do your times suffer, but you don't end up getting a lot of the gains in conditioning that you should.

The main way I learned how to concentrate was learning my body's breathing rhythm and timing it with my pace. (Music and watches were not allowed in cross country races). I learned how hard I can push my body's breathing at the speed my feet were hitting the ground, and I knew by that measure if I was concentrating or slipping.

I used to assume the same, but I just recently read an article stating that you shouldn't try to breath in a certain rhythm, you're body will take care of the right rhythm automatically (as opposed to e.g. lifting, where you should regulate your breathing). Unfortunatly I don't have the source anymore but I think he shouldn't bother about that just now.

cody1024d

107 Posts

January 26 2011 16:04 GMT

#10

Glad to meet another person who knows the pain of Crossfit. Make sure along with working out and running you're eating right. Diet is the foundation of any workout routine, especially Crossfit. Check out crossfitendurance.com if you're looking to work your way up to a 5k. It helps. Don't hesitate to send me a PM if you have any questions.

Aesop

Hungary11245 Posts

January 26 2011 16:07 GMT

#11

On January 27 2011 00:45 Copenap wrote:

Show nested quote +

I'd also say that it's about building a natural rhythm without pushing yourself forcefully. That's at least how I went about it and it's feeling good.

eLiE

Canada1039 Posts

January 26 2011 16:14 GMT

#12

I did 4 k in 17 minutes for a race with no practice a few years ago, didn't feel so hot after. If I ever do again, I'm gonna train first. My tips are get some good shoes, don't be one of those people who carries a bottle with them, and train for a good amount of time, at least a month or two. I'll also support controlled breathing. In your nose and push out your mouth. If you can't do in>out, you can do a pattern like in>in>out>out or in>in>out, or in>out>out, as long as you can get a good flow of air. The whole point is to promote better air exchange than the common gasp and wheeze.

And if you can take a shit before you run, DO IT!

00Zarathustra

Bolivia419 Posts

January 26 2011 16:15 GMT

#13

In this link you will find some numbers, just to know which goals to aim at your fitness level:

http://www.eatmoveimprove.com/2009/12/skill-guidelines-for-building-strong-useful-adaptable-athletes/

As you can see if you run the 5k in less than 36m you are doing it right.

Also as an ex drug addict myself I can tell you that exercise and fitness is the best way to fight the addiction and develop the mental strength that is required to stay out of drugs.

GreEny K

Germany7312 Posts

January 26 2011 16:41 GMT

#14

I started running a year ago and my first 5k was terrible. In practice I was getting it in 24 minutes, during the event I cramped and couldn't breathe, so my time was 26 minutes even. Since then obviously, my time improved. Last practice run my time was 22 minutes, I'm scheduled to run a race in late February but I injured my knee so I don't know if I can run it, or if I can maybe not get the time I want. In race your adrenaline is pumping so I'm aiming for 21 minutes or 20. Don't wanna push it too hard with a bum knee. After that, I'll see how it feels and aim for sub-20.

dirtyshoes

United States12 Posts

January 26 2011 16:45 GMT

#15

If this is your first race, don't worry too much about time. Anything from 30-40 minutes is fine. If anything, don't go out too fast in the first mile. Wear a watch if you can and check your time at 1 mile. For some people it is better start conservatively and go from there depending on how you feel.

Also, don't eat anything your stomach isn't used to the night before or the day of the race, you might regret it.

On January 27 2011 01:14 eLiE wrote:
And if you can take a shit before you run, DO IT!

Just make sure you can get it done before the race begins. I've had a few close calls thanks to pre-race nerves and long lines.

happyft

United States470 Posts

January 26 2011 16:48 GMT

#16

On January 27 2011 01:07 Aesop wrote:

Show nested quote +

I'd also say that it's about building a natural rhythm without pushing yourself forcefully. That's at least how I went about it and it's feeling good.

I wanted to emphasize more the concentration & rhythm part rather than the controlled breathing part, but nevertheless if you google up "running breathe" you can see the answer for yourself. At the very least, it's a tool to see how hard you're pushing yourself (or not pushing yourself, whichever it may be). If you find your times are not improving, lack of concentration as evidenced by not constantly pushing yourself to the limit of controlled breathing is probably why.

Or, if you dont' even want to think about controlled breathing, just run with someone who's faster than you ... they'll make sure you're running to your potential and getting the gains you're looking for

On January 27 2011 01:45 dirtyshoes wrote:
If this is your first race, don't worry too much about time. Anything from 30-40 minutes is fine. If anything, don't go out too fast in the first mile. Wear a watch if you can and check your time at 1 mile. For some people it is better start conservatively and go from there depending on how you feel.

Also, don't eat anything your stomach isn't used to the night before or the day of the race, you might regret it.

Show nested quote +

Just make sure you can get it done before the race begins. I've had a few close calls thanks to pre-race nerves and long lines.

dirtyshoes really knows what he's talking about! +1 to his advice -- it's so easy to run the first mile too fast, and seriously, take that dump if possible. And if I might recommend eating bananas before running -- easy to digest, gives a good burst of energy, potassium to retain water, cuts down cramps, it's the runner's ideal food.

zere

Germany1287 Posts

January 26 2011 17:07 GMT

#17

How long do you usually run? You are running three times a week since 4 weeks. While you surely are making progress while running, setting yourself a time to beat is a bad idea, sorry.
Run steadily and consistently, and finish. Don't use the time to pat yourself on your back now, it is completely irrelevant. Use it to visualize the progress you will continue making afterwards.

TryThis

Canada1522 Posts

January 26 2011 17:08 GMT

#18

under 30 mins is reasonable, but don't sweat it if you can't pull that off on your first try!
in high school when i ran seriously, i made sure my time was always 5mins or under per K. I found that a good starting goal, and worked from there.
but even reaching that point took alot of practice

Horrde

Canada302 Posts

January 26 2011 17:11 GMT

#19

Last year I ran a 5k in just over 17:22 minutes, that would have to be my best. This was from running all summer (although mostly marathon training). I wonder how low I could get it if I focused on the shorter distances. Running a sub 20 minute 5k is pretty hard to do at first. Running a sub 40 minute 10k is even harder. GL

Kirameki

96 Posts

January 26 2011 17:30 GMT

#20

Running has high risks of injuries. At first run the distance in the most comfortable pace possible. Don't exert yourself at all. Record that time. Then just slowly start to go faster.

If you are serious slowly start running up to 5 times a week and run a bit faster each time. Then when you have improved hugely, start to push yourself.

Right now cycling and swimming may be better ways to improve your fitness.

I used to run 5 times a week. Did 35 km at max. I never focused on 5 km time but it was just above 20.

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