Runners help me set a goal please

leslisa

ME: 42 yo, 5'1", 133 lbs, female

At 16: 7 minute mile for 2 miles - not certain about my long distance time
At 28: 8 minute miles for 6 miles

Started again 2 months ago. Coming up to speed slowly (very, very slowly I think)

Currently I run:
3.5 miles in 38 1/2 minutes
or
3.0 miles in 31 1/2 minutes

Which is better and why??
What do you think a reasonable goal to attain might be.
I know I'll probably never get back to 8 minute miles for 6 miles, but I was thinking maybe 8.5 min for 5 miles?
How much should I increase in pace and/or distance each week.
How do you feel about interval training?

Thank you to anyone who takes the time to reply!

sweetheart03622

It's definitely possible for you to get back to an 8 min/mile, but it'll take work!

At this point, screw speed and work on endurance. Your best bet for building speed is to start with a strong endurance base. If you're currently able to run about 3 miles at a time, I would suggest running 3 miles Mon, Wed, Fri and then 4 miles on Sunday. Each week, bump your Sunday run up a mile and continue the 3 miles during the week. You can also look into different training plans (I really like Hal Higdon) for more specific plans.

Interval training can be great. I have a lot of friends who have great success with this. Decide what your interval will be and stick with it from the very beginning. Best of luck!

belgerian

When I started I just got a decent pace I could keep up with it was a 12 minute mile and I set a distance goal think it was 6 miles. When I could run that comfortable I increased speed or done some fast, slow, fast, slow till I could comfortable run 6 miles at a 10 minute mile then upped it to 9 minute mile. I am currently at about a 7:30 mile for 6 miles or my best 7:36 for 8 miles. I am shooting for a 7:30 mile for 10 miles. When I reach that I will find something else

belgerian

double post sorry wish I could delete

kgprice11

They look to be about equal but your legs must have to be moving to run in those times, because I'm 5'10" and run what you run (just started running again) <

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That is why I didn't post anything that you would take and use because I am not experienced and did not want to injure you unlike the other people that just start stuff and think they are experts!!

Deedsie

You can sign up for a local marathon or half. They typically have training programs on the website. I'm on week 2 of training for the KC 1/2. Here's their website: http://www.waddellandreedkansascitymarathon.org/race-info-training.php

CarsonRuns

Which is better and why??

The longer, slower run. You are building aerobic base right now. Time on your fit is what will benefit you, not how fast you run.

What do you think a reasonable goal to attain might be.
I know I'll probably never get back to 8 minute miles for 6 miles, but I was thinking maybe 8.5 min for 5 miles?

Sure you can! It will just take time and effort. It can be done. Your age is not a limitation to reach that goal.

How much should I increase in pace and/or distance each week?

How many days a week are you running and what is your current total weekly mileage?

How do you feel about interval training?

Many people hear advocate it for it's ability to burn fat, but if your goal is to be a better, faster runner, then it's not what you should be doing right now.


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Thank you to anyone who takes the time to reply!
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You're welcome!

scottb81

Unless you were training heavily at 16 & 28 I think its a real bad assumption that you can't run those times again. Running ability drops off very slowly and at 42 the decline is not all that significant. Just believe you can get there and put in the training.

Right now, and for probably the next 10 months, the biggest training payoff would be to build up as large an aerobic base as you can build. Run as many miles as you are able and willing to run at an easy pace. 38 minutes in base building is always better than 31 minutes.

**By easy pace I mean run aerobically. I don't mean at a very low intensity all the time. Sometimes run at a high aerobic intensity and sometimes at a low intensity. The purpose of the really low intensity is to allow you to run more without totally wearing yourself out.

If I were you I would set my goal on beating my 16 & 28 year old times. There is no reason at all that this is not possible with a lot of hard work. I might take a while but consistent weekly training over a period of a few years will take you further than you can imgine.

leslisa

They look to be about equal but your legs must have to be moving to run in those times, because I'm 5'10" and run what you run (just started running again) <

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That is why I didn't post anything that you would take and use because I am not experienced and did not want to injure you unlike the other people that just start stuff and think they are experts!!

In my teenage years I was super fast. Family trait. My 13 yo son runs 5 min 15 sec mile (1 mile). Averages under 6 min per mile in 5Ks. Next year I'm thinking he'll be in the 4's for single mile and probably closer to 5 m 15 or 20 s per mile for 5k.

Good genes :bigsmile:

leslisa

How many days a week are you running and what is your current total weekly mileage?

3 days a week M - W - F Total = ~ 10 miles running, another 3 - 4 walk/running
I alternate on elliptical Tu - Th to the tune of another 8.5 miles (4.25 per day)
Saturday I ride my bike about an hour - hoping that's not too counterproductive as I like it.

Saturday is in. But Sunday is out. It's family day for me and we are usually at the beach or on a pier somewhere most of the day so it's hard to fit anything in there.

leslisa

Thank you to everyone for your input. So much to think about and I thank you. 8 minute miles still seems quite daunting, but certainly not so daunting as it did.

Perhaps my first goal will be to run 45 minutes comfortably and then go from there.

belgerian

Just to give you some motivation I was at about a 7:30 mile when I got out of the military when I was 22. Ive been running now for about 2.5 years and I can beat that the best two mile I ever had was around 15 minutes or 14:40 something like that. I can beat that today.