Running a 5K

brittgood90

Hello!

So I ran my first 5k two weekends ago and was so discouraged when I did it in 42 mins and had such a tough time with. I workout 3-4 times a week, but don't usually run. I normally do other types of cardio such as the stair master, as well as take one 1 hour spin class per week. I am doing my second 5K run tomorrow and I'm thinking of doing it in intervals. Maybe run two minutes and walk one.

What is everyones thoughts on this? Would interval running cut down my time? My goal is to do it in under 40 minutes, 38 would be great!

sevsmom

As you aren't a seasoned runner, there's no reason for you to try to tackle 3.1 miles of continuous running. Now, if you have been running for years and have no injuries, I might question intervals on a 5k. But you are in a perfect spot to give that a try. You may find that the continuous improvement in time sparks a fire for continued increases. I am in love with racing now. Hope you have a good time at your 2nd 5k & I hope you can push through and achieve your time goal!!

vinniesooner

My thoughts? You ran 5K and 42 minutes more than I did that weekend...so great job!

wilsoje74

If you want to run a 5K, you have to train to run 3 miles not just go out cold and want to do it that day. Try the Couch to 5K program, to gradually build up. It is not good for your body to just try to run 3 miles. You need to work up to it.

cwolfman13

My thoughts are that if you want to be a better runner and have better times then you need to actually train your body to do what you're asking it to do...just doing random cardio workouts isn't going to make you a better runner. If you wan to run, run...if you want to swim, swim...if you want to cycle, cycle. Practice what you want to be good at.

SoDamnHungry

I'd say maybe just run until you have to walk, then run when you're able again. Running is definitely a different type of exercise than stair climbing and spin classes. Do your best, don't injure yourself, and have fun. Not sure why you're discouraged if you never normally run and then didn't do that great during the 5k. Seems like unrealistic expectations. Have you trained at all in the past two weeks?

skadoosh33

I am new to running as well. I've been running for 8 weeks and was doing intervals walk/run. Now I just run. However, I can still walk/run just as fast or faster than my straight run pace.

So you want a 38min 5k? That's about 5 mph or 12min/mile. If you can't run the whole thing you can do 5.5mph x3min and walk 1min for recovery. Repeat this and it is average of 5mph and you will get your goal.

DBiddle69

Slow and steady wins the race...you need to work up to this mark. It took me almost a full year to get to that point.
Started off at 3 mph on a treadmill and worked my way to 4.5 mph...then took it to the road

FrenchMob

My thoughts are that if you want to be a better runner and have better times then you need to actually train your body to do what you're asking it to do...just doing random cardio workouts isn't going to make you a better runner. If you wan to run, run...if you want to swim, swim...if you want to cycle, cycle. Practice what you want to be good at.

If you talk to some of the diehard brainwashed crossfitters, they'll tell you you're full of sh1t..lol. They'll probably also tell you they could run a marathon without even doing any kind of run training.

Sorry, couldn't help it.

DaveTMK

I would try to run it all, just don't push yourself too hard. If you use the stairmaster and do a spin class
then you are reasonably fit. Get this out the way, then start doing a bit of running on the treadmill as part
of your cardio, at least then your body will be able to handle it. Good luck tomorrow.

bannedword

As you aren't a seasoned runner, there's no reason for you to try to tackle 3.1 miles of continuous running. Now, if you have been running for years and have no injuries, I might question intervals on a 5k. But you are in a perfect spot to give that a try. You may find that the continuous improvement in time sparks a fire for continued increases. I am in love with racing now. Hope you have a good time at your 2nd 5k & I hope you can push through and achieve your time goal!!

I'm a seasoned runner. I've run 6 full marathons and more half marathons than I can count.

I still use a run/walk method when I run, no matter the distance. 5k, 10k, half, full.

brittgood90

Thanks so much for all your comments! I ran 5k on the treadmill on tuesday and did it in 37 minutes. However, I know running outside is a totally different thing!

LoosingMyLast15

My thoughts are that if you want to be a better runner and have better times then you need to actually train your body to do what you're asking it to do...just doing random cardio workouts isn't going to make you a better runner. If you wan to run, run...if you want to swim, swim...if you want to cycle, cycle. Practice what you want to be good at.

yup this ^^^

itsCheek

My thoughts are that if you want to be a better runner and have better times then you need to actually train your body to do what you're asking it to do...just doing random cardio workouts isn't going to make you a better runner. If you wan to run, run...if you want to swim, swim...if you want to cycle, cycle. Practice what you want to be good at.

yup this ^^^

I used this training plan, and ran my first 5k in May in just under my goal of 30 mins:
http://running.about.com/od/racetraining/a/intermediate5K.htm

Holly_Roman_Empire

Also, I can speak from experience when I say that doing a spin class does great things for your run time. If you have access to get into one, I would.