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mAKiTO
Colombia4171 Posts
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!  | ||
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Copenap
723 Posts
Good luck. | ||
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chobopeon
United States7342 Posts
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
Hungary11270 Posts
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CheAse
Canada919 Posts
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. | ||
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Copenap
723 Posts
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Juliette
United States6003 Posts
 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. | ||
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happyft
United States470 Posts
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. | ||
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Copenap
723 Posts
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. | ||
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cody1024d
107 Posts
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Aesop
Hungary11270 Posts
On January 27 2011 00:45 Copenap wrote: 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. 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. | ||
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eLiE
Canada1039 Posts
And if you can take a shit before you run, DO IT! | ||
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00Zarathustra
Bolivia419 Posts
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. | ||
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GreEny K
Germany7312 Posts
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dirtyshoes
United States12 Posts
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. | ||
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happyft
United States470 Posts
On January 27 2011 01:07 Aesop wrote: 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. 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
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. | ||
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TryThis
Canada1522 Posts
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 | ||
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Horrde
Canada302 Posts
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Kirameki
96 Posts
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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JeeJee
Canada5652 Posts
for the race, start slow (wear a watch if you can). right out the gate, if you aren't thinking "i'm going too slow", you're going too fast. good luck ^_^ | ||
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Gulabi
Canada52 Posts
I would highly recommend doing this with a partner if you can, preferably someone who is a little bit faster than you are. | ||
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L_Master
United States8017 Posts
If you were actually targeting and training for a goal 5k you would typically do a few months of base training where you do alot of easy pace runs with the occasional tempo run thrown in and try to ramp up the mileage/running volume. As you get within a couple months of the race you transition out of that and start doing alot more speedwork, maybe once or twice a week. Things like 400's, 800's, and tempo runs all help with this. What this does is the long easy distance stuff builds up your aerobic capacity and toughens your body up with regard to the volume of training it can handle, and then the speedwork before a race helps your body learn to work at race pace and handle things like lactic acid buildup and anaerobic work. If 9 minutes truly represents your best I'd expect to run the 5k somewhere in the 33-36 minute range, since you aren't particular trained going into the race. If you had alot more gas in the tank for that mile or messed it up going too hard, too soon then you'll probably be able to do a couple minutes faster. As far as the actual race day goes. Eat a little something, but not too much; eat alot and you''ll feel bloated and quite potentially run into issues with your bowels and you having some sort of a disagreement. Making sure your hydrated the night before is good too since you dont really want to drink a ton pre race. Also, make sure you have used the bathroom pre race, its not something you wanna deal with during the race for sure. As far as running it goes, its all about taking it easy. Most people, especially when they are new to racing, tend to start races at way to fast of a clip. This cause you too feel miserable towards the end and totally tank the race. Start off at a very conservative pace that really feels "omg this way too slow". If you get towards the 1.5 or 2 mile mark and its still feeling great then you can't start to ramp up the speed a bit. This is your first race, your pacing isn't going to be perfect and I really feels its better and certinly more fun if you err on the side of being slower. | ||
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N.geNuity
United States5112 Posts
In my personal experience, I actually had a pretty disappointing senior year in cross country despite being sooo much better than I had been previous years in practice. Most of my races were like 18:40-19:20ish, which were my junior year times. In practice I did so amazingly well compared to what used to be my best; I felt every race I should have been getting ~17:30 based on my practice performance. Right now, I have no idea what my 5k race pace would be. At best probably 21 minutes. One thing that I found when I was active running was that I was much better at longer distances than 5k; going slightly faster for a shorter race tired me out a lot more than running much longer (in practice, I ran 6:40 pace for our 6 mile runs with other guys on the team and that didn't feel too bad. But an 18:48 is a 6 minute 5k (3.1 miles), which were closer to my race times. Running a 10k at 6:40 pace was comfortable, while a 6 minute pace for a 5k tired me out). advice for OP here As for advice: what others have said, get some base training in. This is really important for preventing injuries and the likes. Don't try to go too fast too early; if you've done running in the past, the most frequent injuries come from people who stopped running and then try to get back into their old pace too fast. Make sure you also have the right running shoes. You may "overpronate" or underpronate and the stiffness/arches of the shoe should fit for you. You could get an injury otherwise. http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html After you get in some good base training and have been running for a while, look at what type of "runner" you are if you get really into it. Like I said above (when I talked about myself lol), 5ks at a faster pace were more tiring than a slightly slower pace for a much longer period of time. One of my teachers was getting into running, and she talked to me about it a little bit. She actually did her first marathon at the end of the school year, but she said that she couldn't go faster than a 10:00 mile for 1 mile but could keep up her pace for a really long time. You may find yourself in a similar way--don't worry too much if your mile time doesn't drop a whole lot after you do your base training, because your endurance may have improved a lot. Bananas are good, and do make sure you take a dump before the race. Legitimately, it's really important. | ||
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SOB_Maj_Brian
United States522 Posts
As for training running slightly longer might be helpful; also trying to force yourself to run a negative split (i.e., running the second-half of the race faster than the first) will ensure that you don't gas. If you taper your workout off, combined with the adrenaline on race day and you will most likely be happily surprised with what you are able to accomplish. My only advice is don't go overboard with carb loading (seriously don't eat tons of food you can't crap out before race day), b/c if you feel like your stomach is full you will feel it the whole way and you will have a strong desire to puke. I would suggest eating normally the day before and maybe some sugar crap maybe an hour before the race for instant energy. Since this isn't long distance you dont need to eat or drink anything during the race, so don't do any of that. Good luck, and have fun with you race! | ||
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FragKrag
United States11549 Posts
The key to it is probably proper pacing. I felt like I was doing great in the beginning, but towards the end I just lost it and slowed down a lot | ||
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L_Master
United States8017 Posts
On January 27 2011 04:11 N.geNuity wrote: about me (just answering OP) I ran high school cross country and my best time (on a flat course that is officially a 5k, but I think was a little short) was 17:36. That was a year ago though; haven't really ran at all since the end of high school track. In my personal experience, I actually had a pretty disappointing senior year in cross country despite being sooo much better than I had been previous years in practice. Most of my races were like 18:40-19:20ish, which were my junior year times. In practice I did so amazingly well compared to what used to be my best; I felt every race I should have been getting ~17:30 based on my practice performance. Right now, I have no idea what my 5k race pace would be. At best probably 21 minutes. One thing that I found when I was active running was that I was much better at longer distances than 5k; going slightly faster for a shorter race tired me out a lot more than running much longer (in practice, I ran 6:40 pace for our 6 mile runs with other guys on the team and that didn't feel too bad. But an 18:48 is a 6 minute 5k (3.1 miles), which were closer to my race times. Running a 10k at 6:40 pace was comfortable, while a 6 minute pace for a 5k tired me out). advice for OP here As for advice: what others have said, get some base training in. This is really important for preventing injuries and the likes. Don't try to go too fast too early; if you've done running in the past, the most frequent injuries come from people who stopped running and then try to get back into their old pace too fast. Make sure you also have the right running shoes. You may "overpronate" or underpronate and the stiffness/arches of the shoe should fit for you. You could get an injury otherwise. http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html After you get in some good base training and have been running for a while, look at what type of "runner" you are if you get really into it. Like I said above (when I talked about myself lol), 5ks at a faster pace were more tiring than a slightly slower pace for a much longer period of time. One of my teachers was getting into running, and she talked to me about it a little bit. She actually did her first marathon at the end of the school year, but she said that she couldn't go faster than a 10:00 mile for 1 mile but could keep up her pace for a really long time. You may find yourself in a similar way--don't worry too much if your mile time doesn't drop a whole lot after you do your base training, because your endurance may have improved a lot. Bananas are good, and do make sure you take a dump before the race. Legitimately, it's really important. If you were doing 6:40 type speed as an easy pace (like 65-75% of HR) you're 5k times should have been significantly faster than even 17:30, more like 16:30. If that 6:40 stuff was like marathon pace type hard then your 5k time makes more sense. | ||
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ZeaL.
United States5955 Posts
Also, if you're constantly getting knee/hip pain and can't find a good pair of shoes, try these out. Take some getting used to but they've helped me start running again. ![[image loading]](http://www.vibramfivefingers.it/images/kso/img1-large.jpg) | ||
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BlackMesa
Kenya338 Posts
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Ursad0n
United States523 Posts
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L_Master
United States8017 Posts
On January 27 2011 09:13 Ursad0n wrote: When I ran a couple years ago (I was like 5'7 110 or so) I really didn't train hard, I messed around at practice. But my PR was like 21:55 or something, 1 mile at 6:38. One of the kids on my team was DIRTY tho, he had a 15:25 at States his senior year, and his fastest mile was like 4:08. So by comparison I was a complete scrub haha Wow thats a huge discrepency between his mile time and his 5k time, if you can do a 4:08 mile you should be looking at something in the 14:30 or better neighborhood for a 5k. Oh well, that will probably drop as he gets more mileage and a stronger aerobic base. Yeah it gets insane what great runners can do. I mean elite runners can literally go out for a very easy conversational jog in the neighborhood of 5-5:30 per mile, thats just insane to think about. Haile Gebreselassie has said that he literally can't run any slower than 6:30 pace, its just too slow and awkward. Blows my mind to even try and think about how fast that is. | ||
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N.geNuity
United States5112 Posts
On January 27 2011 05:12 L_Master wrote: If you were doing 6:40 type speed as an easy pace (like 65-75% of HR) you're 5k times should have been significantly faster than even 17:30, more like 16:30. If that 6:40 stuff was like marathon pace type hard then your 5k time makes more sense. well, calling it easy/comfortable was a huuuuuge exageration; but I was able to do it on a few occasions (in practice, not in a race atmosphere). Plus it probably wasn't until the end of the season too that I could do that. But yeah, the guys faster than me in practice got below 17:30 consistently. Sometimes they ran with me but they were probably having a much easier time. | ||
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Tleaf
Canada181 Posts
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NarutO
Germany18839 Posts
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mAKiTO
Colombia4171 Posts
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TLurker
51 Posts
With the assumption that since you post on TL you aren't over 40 and the info you provided, I think 35 minutes for a roughly 3.1 miles is reasonable, since it comes out to less than 6mph, to me that is only 1.5 - 2 miles per hour faster than quickly walking... I wish you would also have stated how far you normally run and the farthest you've gone because if you've never gone 3 miles before and don't plan on doing so before the 5k then maybe 40 minutes might be more reasonable. As well I'm not really sure how coming off of alchol/drugs should be taken in account either. I am not an athlete, personal trainer, doctor, etc, and have no experience with cross-training, but from looking it up on wikipedia, I am not convinced that this will help you with running/jogging(there is weightlifting involved which doesn't really help improve cardio) other than if it gets you to exercise then that's great. If you care to know about my "fitness"/backstory I've put it in a spoiler: + Show Spoiler + I am currently 20 years old and attending college; 2 years ago I ran a 5k in about 23 minutes which is about 8ish miles an hour... lately now that winter is over I am starting to get back into my routine of running three times a week where I run for about 3miles each time; I don't lift weights, but something additional is that I did play tennis in high school for two years and also ran(just for exercise but not on track team), and I can do 25 push-ups since I also try and do those TL;DR Ultimately you'll have to judge whether or not you are fit enough, but personally I believe a 5k in 35minutes should be doable; however, don't overdo it and if you hurt yourself don't keep going | ||
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vlaric
United States412 Posts
I generally managed to slip 27:30s for my 5ks at school, don't know if that's good or not, but it got me an A lol. best of luck! | ||
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igotmyown
United States4291 Posts
I don't know why people are trying to reference their cross country times as a baseline. The question wasn't if you had 5%-10% bodyfat and had trained for months/years, what should your time be? Is Crossfit better than just running? Running's not as fun, but in the end the running specific cardiovascular conditioning helps a lot more than anything else. Long distance running, you can't even stop to walk, you don't have to push yourself past a certain level of exertion because pacing is more important. | ||
Sayle
United Kingdom3685 Posts
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DoubleZee
Canada556 Posts
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Sm3agol
United States2055 Posts
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