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5k training vs. weight training

tomcornhole
tomcornhole Posts: 1,084 Member
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I was doing my warmup on the treadmill and found myself running at a 6.4 min mile pace for 3 minutes and it felt pretty good. I found that odd since I haven't run for 3 minutes straight in over a year. Just not something I do. I kindof liked it. That got me thinking.

How long would it take to train a non-runner to run a 5k in a decent time? I want to do an experiment and need to know how to compare the relative excellence of a 5k time. I want to see how long it takes me to get there compared to my lifting progress. Maybe. My gut tells me it would be a lot easier and faster to go from couch to 5k at an intermediate level pace than it would be to go from couch to intermediate level lifts (according to http://www.strstd.com). Would love to hear from the ETP crowd. Then I might post it on the general fora to stir up a 500 post ****e storm.

Tom

Replies

  • All_Out_Attack
    All_Out_Attack Posts: 63
    I'm going to put myself out there and say it's easier to train for a 5k than to train up to an intermediate lifting level.

    Here's why:
    Running is just one "thing." Yes, there is technique involved, but basically you just have to get your cardiovascular system more efficient. Right? I am going to go out on a limb and assume you already "know how" to run. Lifting requires learning multiple techniques, making the body work more efficiently as a system, and a LOT of work to bring up deficiencies.

    I'm sure there is a more scientific way to explain this, and I'm sure some runners will disagree. But that's my rationale for why I prioritize my strength over my speed lol

    However, it is different mechanisms. That's why sprinters don't run marathons. You can't have speed, strength, and endurance.

    Edit: Maybe you should define an "intermediate" level of lifting?
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Edit: Maybe you should define an "intermediate" level of lifting?

    According to the website http://www.strstd.com, intermediate level for a 198 lbs male (me) without regard to age is:

    284 lbs squat (1.43x BW)
    212 lbs bench (1.07x BW)
    333 lbs DL (1.68x BW)
    143 lbs OHP (0.72x BW)

    I have no idea if there are similar calculators for 5k times. If you find one, tell me so I know how fast I need to go. I think I could go out and run a sub 30 minute 5k in less than a month without much effort (other than it would ruin my lifts). But is sub 30 minutes a good time? 20 minutes would be tough. I don't think I could do that.

    I am currently solidly in the middle of all the intermediate ranges for each lift. A little higher for squat. And I have been at this for a year.
  • All_Out_Attack
    All_Out_Attack Posts: 63
    http://www.military.com/military-fitness/fitness-test-prep/physical-fitness-test-standards

    This site says the Army Rangers recommend a 2-mile run under 13:00.

    As an aside, I find this particularly interesting. Matt Wenning did a couple of interviews in which he discusses training soldiers and how he found that they are typically quite fit, but not very strong, and how he thought they should consider incorporating different standards.

    Part one of interview: http://www.youtube.com/watch?v=UZ-_f6rKviA
    Part two: http://www.youtube.com/watch?v=xH4xSzeMyGE

    Good luck and have fun!
    Brittany
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    From all the military standards, it seems like 26 minutes would be a good time for a 48 yo male. That's an 8.4 min mile. That's 7.1 mph. I think I could do that.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I can pretty much guarantee that you will not get any decent answers from myself or SideSteel...coz running...but tagging so this is on my feed.
  • Lyadeia
    Lyadeia Posts: 4,603 Member
    To get better at running, you don't "just run." A majority of runners would actually laugh at that, including myself.

    To get faster and prepared for my first 5k, I've been doing plyometrics, hill sprints, and weight lifting along with "just running" throughout the week. When my training was just running, I didn't get faster. I gained endurance, sure, but speed and power increases came from lifting, plyo, etc.

    You need weight training to train to be a better runner (sprinter in particular, but it also helps with distance running). You don't need running to be a better weight lifter.
  • Phaedra2014
    Phaedra2014 Posts: 1,254 Member
    You can look up 5K training programs for people who are already fit and relatively fast. There are several out there. You will have a few weeks and about 3 days of running. The program should tell you how fast, how slow, what type of training to do in order to prepare. I'd start with Runner's World. Look up Jeff Galloway or Hal Higdon and see if anything comes up that might interest you.

    You'll do great!
  • Phaedra2014
    Phaedra2014 Posts: 1,254 Member
    To get better at running, you don't "just run." A majority of runners would actually laugh at that, including myself.

    To get faster and prepared for my first 5k, I've been doing plyometrics, hill sprints, and weight lifting along with "just running" throughout the week. When my training was just running, I didn't get faster. I gained endurance, sure, but speed and power increases came from lifting, plyo, etc.

    You need weight training to train to be a better runner (sprinter in particular, but it also helps with distance running). You don't need running to be a better weight lifter.

    I agree. There is a lot more to running than just lacing up shoes and walking out the door. Just nailing proper running form is very difficult.
  • jogirlruns
    jogirlruns Posts: 45 Member
    And there are two types of running fitness you will need to work on - endurance - which you attain by gradually increasing your time spent running - and strength/speed - which you work on after you have the endurance part tackled - by running hill repeats and sprints. A good training program will include these modalities. The speed you are able to attain is also genetically determined - some people simply can't run as fast as others, regardless of how much and how well they train.
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    How easy it would be for you to get to an intermediate level of running vs. lifting is going to be very dependent on the individual and build.
  • rocky503
    rocky503 Posts: 430 Member
    I started running 5k's a couple years ago. As a non runner I can do it in 30 minutes. I'm sure you could accomplish 26 mins easy. Look up stats for a run you are considering and take a look at times for your age and gender to give you an idea of the performance. My personal goal is to place in the top third for my age group.

    Right now I am using this schedule while training for a 5k at the end of May: http://halhigdon.com/training/51122/10K-Novice-Training-Program

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