Running 5 km (concerns only ppl who run often and have experience in long distance races)
Katerina9408
Posts: 276 Member
HI 
So I did my first 5 km run today....but I am not so happy with the result ( 39 place out of 68). So what do you recommened that I should do to have more resistance and improve my result ? They make this race every week once so I think to go at least 2 times a month.And when have more experience one day (probably after a lot of time ) I might do 10 km or 15 km but first I want to get better at this.
So I did my first 5 km run today....but I am not so happy with the result ( 39 place out of 68). So what do you recommened that I should do to have more resistance and improve my result ? They make this race every week once so I think to go at least 2 times a month.And when have more experience one day (probably after a lot of time ) I might do 10 km or 15 km but first I want to get better at this. 0
Replies
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What is your running background? If you are new, the easy answer is just to build up to running more miles per week. But don't ramp up so quickly that you get injured.
If you already have a base and want to improve that, then more miles would also help, but then you can get into tempo runs, hill repeats, & intervals.0 -
Interval training0
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What is your running background? If you are new, the easy answer is just to build up to running more miles per week. But don't ramp up so quickly that you get injured.
If you already have a base and want to improve that, then more miles would also help, but then you can get into tempo runs, hill repeats, & intervals.
Ok thank u ! (btw I don't have background in it) So how long should I run a day ? Should I run every day and should I combine it with interval training or strenght training ? And should I run the day before race ?0 -
Just my two cents.
As rybo said, build slowly. If you are already running everyday then continue to. If you are running 2-3x a week then you might try to increase the distance only on one of those days.
You will need to increase slowly. The general rule is 10% increase after you have been at that distance for at least 2 weeks.
Or, if you run 2 days a week then you can increase your mileage by 2 miles, 3x =3miles and so forth. Two week rule still applies. Best thing to do is listen to your body. Stretch, core strength, add resistance and cross training.
There are training plans online that you can use to get a feel for how to proceed. Hal Higdon's are popular. Runner's world online also has info/tips.
As far as running the day before a 5k, that's up to you. If you feel OK then fine. But I think traditionally its a rest day.
Good luck!0 -
Another vote for looking at the Runner's World site. That is all they do. They have a TON of articles about these issues and many training plans suited to various levels. That site really helped me educate myself on these things.0
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Just my two cents.
As rybo said, build slowly. If you are already running everyday then continue to. If you are running 2-3x a week then you might try to increase the distance only on one of those days.
You will need to increase slowly. The general rule is 10% increase after you have been at that distance for at least 2 weeks.
Or, if you run 2 days a week then you can increase your mileage by 2 miles, 3x =3miles and so forth. Two week rule still applies. Best thing to do is listen to your body. Stretch, core strength, add resistance and cross training.
There are training plans online that you can use to get a feel for how to proceed. Hal Higdon's are popular. Runner's world online also has info/tips.
As far as running the day before a 5k, that's up to you. If you feel OK then fine. But I think traditionally its a rest day.
Good luck!MoiAussi93 wrote: »Another vote for looking at the Runner's World site. That is all they do. They have a TON of articles about these issues and many training plans suited to various levels. That site really helped me educate myself on these things.
Thank u ! Hope next week will be better ! 0 -
If you've just recently started running, it should be every other day.
And 39/68 doesn't really tell us much.
I came in 24th out of 80 something but placed 1st in my age group.
Here's a training program from Hal Higdon:
http://www.halhigdon.com/training/50933/5K-Novice-Training-Program
On the days he says run/walk OR rest, if you choose the run/walk, actually do run/walk intervals.0 -
lishie_rebooted wrote: »If you've just recently started running, it should be every other day.
And 39/68 doesn't really tell us much.
I came in 24th out of 80 something but placed 1st in my age group.
Here's a training program from Hal Higdon:
http://www.halhigdon.com/training/50933/5K-Novice-Training-Program
On the days he says run/walk OR rest, if you choose the run/walk, actually do run/walk intervals.
Is 27 :11 for 5 km too slow ?0 -
You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.0
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brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
I don't run at all I only do calisthenics with weights at home, I don't have background at running.Only last summer I have run for 1 month and this month for 1 week but that doesn't count. I am new at this.0 -
brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
@brianpperkins
, she did respond.
See bolded below:Katerina9408 wrote: »What is your running background? If you are new, the easy answer is just to build up to running more miles per week. But don't ramp up so quickly that you get injured.
If you already have a base and want to improve that, then more miles would also help, but then you can get into tempo runs, hill repeats, & intervals.
Ok thank u ! (btw I don't have background in it) So how long should I run a day ? Should I run every day and should I combine it with interval training or strenght training ? And should I run the day before race ?
Because she stated she had no background, that's why I answered the way I did.Katerina9408 wrote: »lishie_rebooted wrote: »If you've just recently started running, it should be every other day.
And 39/68 doesn't really tell us much.
I came in 24th out of 80 something but placed 1st in my age group.
Here's a training program from Hal Higdon:
http://www.halhigdon.com/training/50933/5K-Novice-Training-Program
On the days he says run/walk OR rest, if you choose the run/walk, actually do run/walk intervals.
Is 27 :11 for 5 km too slow ?
27:11 is fine for an 5k.
It's not slow, it's not fast. Generally speaking, it's about middle of the pack. That's an average of 8:46/mi
It's a great time for your first ever 5k.
However, you've recently started running and you want to race & improve that time every 2 weeks? I don't see that happening without an injury. Don't be overzealous. I was and ended up taking off about 2 years from racing, I was able to still run 5ks but I couldn't race at my optimal pace since I had injured myself. I'm finally back into racing and I'm being a lot smarter about my training now.
ETA: youre profile states you want to take first in a 5k.
The top female finisher at my last 5k finished in 20:11 on a hilly course.
Top female finisher in your age group was 24:27.
My PR was on a flat course with 24:58. And that course, the top finisher in the 20-24 age group had a sub-20 5k0 -
lishie_rebooted wrote: »brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
@brianpperkins
, she did respond.
See bolded below:Katerina9408 wrote: »What is your running background? If you are new, the easy answer is just to build up to running more miles per week. But don't ramp up so quickly that you get injured.
If you already have a base and want to improve that, then more miles would also help, but then you can get into tempo runs, hill repeats, & intervals.
Ok thank u ! (btw I don't have background in it) So how long should I run a day ? Should I run every day and should I combine it with interval training or strenght training ? And should I run the day before race ?
Because she stated she had no background, that's why I answered the way I did.Katerina9408 wrote: »lishie_rebooted wrote: »If you've just recently started running, it should be every other day.
And 39/68 doesn't really tell us much.
I came in 24th out of 80 something but placed 1st in my age group.
Here's a training program from Hal Higdon:
http://www.halhigdon.com/training/50933/5K-Novice-Training-Program
On the days he says run/walk OR rest, if you choose the run/walk, actually do run/walk intervals.
Is 27 :11 for 5 km too slow ?
27:11 is fine for an 5k.
It's not slow, it's not fast. Generally speaking, it's about middle of the pack. That's an average of 8:46/mi
It's a great time for your first ever 5k.
However, you've recently started running and you want to race & improve that time every 2 weeks? I don't see that happening without an injury. Don't be overzealous. I was and ended up taking off about 2 years from racing, I was able to still run 5ks but I couldn't race at my optimal pace since I had injured myself. I'm finally back into racing and I'm being a lot smarter about my training now.
ETA: youre profile states you want to take first in a 5k.
The top female finisher at my last 5k finished in 20:11 on a hilly course.
Top female finisher in your age group was 24:27.
My PR was on a flat course with 24:58. And that course, the top finisher in the 20-24 age group had a sub-20 5k
That was about my time for my first 5k and I was thrilled. I think I was about 30th overall, but I was first in my age bracket. I'd been running on my own around 9:30/mile, so to shave 45 seconds from my pace on race day was amazing. I've been told that's actually somewhat common. Adrenaline something something.
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lishie_rebooted wrote: »brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
@brianpperkins
, she did respond.
See bolded below:Katerina9408 wrote: »What is your running background? If you are new, the easy answer is just to build up to running more miles per week. But don't ramp up so quickly that you get injured.
If you already have a base and want to improve that, then more miles would also help, but then you can get into tempo runs, hill repeats, & intervals.
Ok thank u ! (btw I don't have background in it) So how long should I run a day ? Should I run every day and should I combine it with interval training or strenght training ? And should I run the day before race ?
Because she stated she had no background, that's why I answered the way I did.Katerina9408 wrote: »lishie_rebooted wrote: »If you've just recently started running, it should be every other day.
And 39/68 doesn't really tell us much.
I came in 24th out of 80 something but placed 1st in my age group.
Here's a training program from Hal Higdon:
http://www.halhigdon.com/training/50933/5K-Novice-Training-Program
On the days he says run/walk OR rest, if you choose the run/walk, actually do run/walk intervals.
Is 27 :11 for 5 km too slow ?
27:11 is fine for an 5k.
It's not slow, it's not fast. Generally speaking, it's about middle of the pack. That's an average of 8:46/mi
It's a great time for your first ever 5k.
However, you've recently started running and you want to race & improve that time every 2 weeks? I don't see that happening without an injury. Don't be overzealous. I was and ended up taking off about 2 years from racing, I was able to still run 5ks but I couldn't race at my optimal pace since I had injured myself. I'm finally back into racing and I'm being a lot smarter about my training now.
ETA: youre profile states you want to take first in a 5k.
The top female finisher at my last 5k finished in 20:11 on a hilly course.
Top female finisher in your age group was 24:27.
My PR was on a flat course with 24:58. And that course, the top finisher in the 20-24 age group had a sub-20 5k
As a relative novice she can improve her times every two weeks, in fact that would be the whole point
0 -
tincanonastring wrote: »lishie_rebooted wrote: »brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
@brianpperkins
, she did respond.
See bolded below:Katerina9408 wrote: »What is your running background? If you are new, the easy answer is just to build up to running more miles per week. But don't ramp up so quickly that you get injured.
If you already have a base and want to improve that, then more miles would also help, but then you can get into tempo runs, hill repeats, & intervals.
Ok thank u ! (btw I don't have background in it) So how long should I run a day ? Should I run every day and should I combine it with interval training or strenght training ? And should I run the day before race ?
Because she stated she had no background, that's why I answered the way I did.Katerina9408 wrote: »lishie_rebooted wrote: »If you've just recently started running, it should be every other day.
And 39/68 doesn't really tell us much.
I came in 24th out of 80 something but placed 1st in my age group.
Here's a training program from Hal Higdon:
http://www.halhigdon.com/training/50933/5K-Novice-Training-Program
On the days he says run/walk OR rest, if you choose the run/walk, actually do run/walk intervals.
Is 27 :11 for 5 km too slow ?
27:11 is fine for an 5k.
It's not slow, it's not fast. Generally speaking, it's about middle of the pack. That's an average of 8:46/mi
It's a great time for your first ever 5k.
However, you've recently started running and you want to race & improve that time every 2 weeks? I don't see that happening without an injury. Don't be overzealous. I was and ended up taking off about 2 years from racing, I was able to still run 5ks but I couldn't race at my optimal pace since I had injured myself. I'm finally back into racing and I'm being a lot smarter about my training now.
ETA: youre profile states you want to take first in a 5k.
The top female finisher at my last 5k finished in 20:11 on a hilly course.
Top female finisher in your age group was 24:27.
My PR was on a flat course with 24:58. And that course, the top finisher in the 20-24 age group had a sub-20 5k
That was about my time for my first 5k and I was thrilled. I think I was about 30th overall, but I was first in my age bracket. I'd been running on my own around 9:30/mile, so to shave 45 seconds from my pace on race day was amazing. I've been told that's actually somewhat common. Adrenaline something something.
It is very common to shave time off on race day. I did as well on my first 5k and most races I run faster than my training pace.
but my point was that she if she wants to take 1st place overall female, she has a lot of work to do and needs to be really smart about her training.0 -
lishie_rebooted wrote: »brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
@brianpperkins
, she did respond.
See bolded below:Katerina9408 wrote: »What is your running background? If you are new, the easy answer is just to build up to running more miles per week. But don't ramp up so quickly that you get injured.
If you already have a base and want to improve that, then more miles would also help, but then you can get into tempo runs, hill repeats, & intervals.
Ok thank u ! (btw I don't have background in it) So how long should I run a day ? Should I run every day and should I combine it with interval training or strenght training ? And should I run the day before race ?
Because she stated she had no background, that's why I answered the way I did.Katerina9408 wrote: »lishie_rebooted wrote: »If you've just recently started running, it should be every other day.
And 39/68 doesn't really tell us much.
I came in 24th out of 80 something but placed 1st in my age group.
Here's a training program from Hal Higdon:
http://www.halhigdon.com/training/50933/5K-Novice-Training-Program
On the days he says run/walk OR rest, if you choose the run/walk, actually do run/walk intervals.
Is 27 :11 for 5 km too slow ?
27:11 is fine for an 5k.
It's not slow, it's not fast. Generally speaking, it's about middle of the pack. That's an average of 8:46/mi
It's a great time for your first ever 5k.
However, you've recently started running and you want to race & improve that time every 2 weeks? I don't see that happening without an injury. Don't be overzealous. I was and ended up taking off about 2 years from racing, I was able to still run 5ks but I couldn't race at my optimal pace since I had injured myself. I'm finally back into racing and I'm being a lot smarter about my training now.
ETA: youre profile states you want to take first in a 5k.
The top female finisher at my last 5k finished in 20:11 on a hilly course.
Top female finisher in your age group was 24:27.
My PR was on a flat course with 24:58. And that course, the top finisher in the 20-24 age group had a sub-20 5k
Todays top was 17:460 -
Sub 30 5k is respectable. Keep at it, slowly and patiently, and you'll be on track to take that 1st.0
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Katerina9408 wrote: »brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
I don't run at all I only do calisthenics with weights at home, I don't have background at running.Only last summer I have run for 1 month and this month for 1 week but that doesn't count. I am new at this.
Funny ... your diary shows a eight runs over the past month. But you don't run ... got it.0 -
brianpperkins wrote: »Katerina9408 wrote: »brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
I don't run at all I only do calisthenics with weights at home, I don't have background at running.Only last summer I have run for 1 month and this month for 1 week but that doesn't count. I am new at this.
Funny ... your diary shows a eight runs over the past month. But you don't run ... got it.
Yeah but I don't count it cuz it is just a week.When I do month or more then I can count it.But generally I am begginer.0 -
Katerina9408 wrote: »brianpperkins wrote: »Katerina9408 wrote: »brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
I don't run at all I only do calisthenics with weights at home, I don't have background at running.Only last summer I have run for 1 month and this month for 1 week but that doesn't count. I am new at this.
Funny ... your diary shows a eight runs over the past month. But you don't run ... got it.
Yeah but I don't count it cuz it is just a week.When I do month or more then I can count it.But generally I am begginer.
Again, your diary shows those runs starting a month ago. Either your comments here are true, or your diary is ... I'll spend my time on MFP with those that can at least provide a consistent story.0 -
Katerina9408 wrote: »lishie_rebooted wrote: »brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
@brianpperkins
, she did respond.
See bolded below:Katerina9408 wrote: »What is your running background? If you are new, the easy answer is just to build up to running more miles per week. But don't ramp up so quickly that you get injured.
If you already have a base and want to improve that, then more miles would also help, but then you can get into tempo runs, hill repeats, & intervals.
Ok thank u ! (btw I don't have background in it) So how long should I run a day ? Should I run every day and should I combine it with interval training or strenght training ? And should I run the day before race ?
Because she stated she had no background, that's why I answered the way I did.Katerina9408 wrote: »lishie_rebooted wrote: »If you've just recently started running, it should be every other day.
And 39/68 doesn't really tell us much.
I came in 24th out of 80 something but placed 1st in my age group.
Here's a training program from Hal Higdon:
http://www.halhigdon.com/training/50933/5K-Novice-Training-Program
On the days he says run/walk OR rest, if you choose the run/walk, actually do run/walk intervals.
Is 27 :11 for 5 km too slow ?
27:11 is fine for an 5k.
It's not slow, it's not fast. Generally speaking, it's about middle of the pack. That's an average of 8:46/mi
It's a great time for your first ever 5k.
However, you've recently started running and you want to race & improve that time every 2 weeks? I don't see that happening without an injury. Don't be overzealous. I was and ended up taking off about 2 years from racing, I was able to still run 5ks but I couldn't race at my optimal pace since I had injured myself. I'm finally back into racing and I'm being a lot smarter about my training now.
ETA: youre profile states you want to take first in a 5k.
The top female finisher at my last 5k finished in 20:11 on a hilly course.
Top female finisher in your age group was 24:27.
My PR was on a flat course with 24:58. And that course, the top finisher in the 20-24 age group had a sub-20 5k
Todays top was 17:46
So essentially you'd have to take 10 minutes off of your time. Which is going to take quite a while and even longer if you get overzealous and injure yourself.0 -
brianpperkins wrote: »Katerina9408 wrote: »brianpperkins wrote: »Katerina9408 wrote: »brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
I don't run at all I only do calisthenics with weights at home, I don't have background at running.Only last summer I have run for 1 month and this month for 1 week but that doesn't count. I am new at this.
Funny ... your diary shows a eight runs over the past month. But you don't run ... got it.
Yeah but I don't count it cuz it is just a week.When I do month or more then I can count it.But generally I am begginer.
Again, your diary shows those runs starting a month ago. Either your comments here are true, or your diary is ... I'll spend my time on MFP with those that can at least provide a consistent story.
Again......I didn't count the days but I don't consider them as something that big.nvm0 -
brianpperkins wrote: »Katerina9408 wrote: »brianpperkins wrote: »Katerina9408 wrote: »brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
I don't run at all I only do calisthenics with weights at home, I don't have background at running.Only last summer I have run for 1 month and this month for 1 week but that doesn't count. I am new at this.
Funny ... your diary shows a eight runs over the past month. But you don't run ... got it.
Yeah but I don't count it cuz it is just a week.When I do month or more then I can count it.But generally I am begginer.
Again, your diary shows those runs starting a month ago. Either your comments here are true, or your diary is ... I'll spend my time on MFP with those that can at least provide a consistent story.
They both are true.Yes, I have run but do I count it as something serious ? ....no. Since I was not that fast , I am not so sure how accure my calculation of speed was then and I didn't do it for long. nvm I have got the help I needed.0 -
Katerina9408 wrote: »brianpperkins wrote: »Katerina9408 wrote: »brianpperkins wrote: »Katerina9408 wrote: »brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
I don't run at all I only do calisthenics with weights at home, I don't have background at running.Only last summer I have run for 1 month and this month for 1 week but that doesn't count. I am new at this.
Funny ... your diary shows a eight runs over the past month. But you don't run ... got it.
Yeah but I don't count it cuz it is just a week.When I do month or more then I can count it.But generally I am begginer.
Again, your diary shows those runs starting a month ago. Either your comments here are true, or your diary is ... I'll spend my time on MFP with those that can at least provide a consistent story.
They both are true.Yes, I have run but do I count it as something serious ? ....no. Since I was not that fast , I am not so sure how accure my calculation of speed was then and I didn't do it for long. nvm I have got the help I needed.
You aren't making any sense...0 -
lishie_rebooted wrote: »Katerina9408 wrote: »brianpperkins wrote: »Katerina9408 wrote: »brianpperkins wrote: »Katerina9408 wrote: »brianpperkins wrote: »You still haven't answered the key question of "what is your running background?" Without that information, nobody can give you an informed answer.
I don't run at all I only do calisthenics with weights at home, I don't have background at running.Only last summer I have run for 1 month and this month for 1 week but that doesn't count. I am new at this.
Funny ... your diary shows a eight runs over the past month. But you don't run ... got it.
Yeah but I don't count it cuz it is just a week.When I do month or more then I can count it.But generally I am begginer.
Again, your diary shows those runs starting a month ago. Either your comments here are true, or your diary is ... I'll spend my time on MFP with those that can at least provide a consistent story.
They both are true.Yes, I have run but do I count it as something serious ? ....no. Since I was not that fast , I am not so sure how accure my calculation of speed was then and I didn't do it for long. nvm I have got the help I needed.
You aren't making any sense...
ok so i have a little background . It is just that I don't know what ppl call a big experiance inrunning (or how u call it ?) so I don't know how to define mine ( if it can be called experience). That is why I said that I am begginer cuz for MYSELF I see it that way idk0 -
If you want to run a 20 min 5k your best bet would be to join a running club. You will need to do interval sessions, long runs, hill runs and weight training if you are going to win a 5k. It is possible to do those things on your own but if you want to be competitive you are best to join a club (every race I have ever run has been won by a serious club runner). Good luck with it.0
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_runnerbean_ wrote: »If you want to run a 20 min 5k your best bet would be to join a running club. You will need to do interval sessions, long runs, hill runs and weight training if you are going to win a 5k. It is possible to do those things on your own but if you want to be competitive you are best to join a club (every race I have ever run has been won by a serious club runner). Good luck with it.
Thank u 0 -
I've been "running" for 10 years or more. I'm slow. My 5k PR is 32:51. I walk a lot. My farthest run was this last week at 6.47 miles. I am also a beginner. I may have miles and time logged but I do not consider myself an experienced runner.
So I understand how you are just starting out. I am too.
If we have been duped by an experienced runner, she wouldn't have posted the sub 30 5k. Coz that's just beans to someone conditioned. Any how it all wouldn't matter anyway. Not like the time its taken you to post was time away from something more important. Sheesh.0 -
There are some neurotic people on these forums...
Running for a month IS considered beginner. You just want to improve and you probably just wanted some general tips.
Make sure you are doing mid strike on mid to long distance running. I train sprinting and we specifically do forefoot strike but i used to do a lot of 5k runs and forefoot strike will just tire you out.
I suggest you do some workouts that work your hip flexors since that is the muscle that pulls your legs up and forward and thus the stronger and fast it is the faster you run.
You can do some box jumps to improve your explosiveness.
For your stamina just train consistently near or at 5k. Dont stress yourself too much since you are just starting and injuring yourself is the last thing you should do. Let your body get used to the movements before pushing yourself too much. Thanks ! 0
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