Your Progress in 5k timing
sam308lbs
Posts: 1,936 Member
how long did it take you to go from 5 mi/hr to 6 mi/hr and higher ??
0
Replies
-
anyone?0
-
I'm just starting week 8 and ran 5mph this morning but last week managed 5.2mph. Its quite hilly where I live to so that's got to be a factor. I'm more worried about completing the run at the moment than speed though0
-
I think it depends on your level of fitness and the distance you are running, If you are going to run for 1 hour then you are not going to run as hard as if you were only running for say 20 mins. also the course is a big factor as you would struggle to get a good avg if the course was hilly and you should be expected to get a better avg on a flat course. So maybe you should try and push yourself on a flatter shorter route to get the speed up, one thing I have noticed with my own running is that I didn't have the confidence to push it hard for the first few weeks as I was worried about blowing up but even if you do you will be better for it in the future.0
-
7mi/hr here & climbing. Was about 6 when I was really really sore with shin splints, but now that it isn't so sore I'm faster again. Took me about a month to get from 5mi/hr to 70
-
It's different for everyone.
I took quite a while off from running this year starting in March, and just picked it up in September full on again, so my results may vary.
I was able to run a 5k race (hilly) in 28:03 in March, which was almost a year from when I started. After getting back into it, my best time in a 5k so far is 26:22. That's about 8:30 a mile.
So about 1.5 yr, I shaved 4 minutes off my one mile time.0 -
7mi/hr here & climbing. Was about 6 when I was really really sore with shin splints, but now that it isn't so sore I'm faster again. Took me about a month to get from 5mi/hr to 7
wow that is great progress..thanks for sharing0 -
I think it depends on your level of fitness and the distance you are running, If you are going to run for 1 hour then you are not going to run as hard as if you were only running for say 20 mins. also the course is a big factor as you would struggle to get a good avg if the course was hilly and you should be expected to get a better avg on a flat course. So maybe you should try and push yourself on a flatter shorter route to get the speed up, one thing I have noticed with my own running is that I didn't have the confidence to push it hard for the first few weeks as I was worried about blowing up but even if you do you will be better for it in the future.
yea thats why i mentioned that the timing was for 5k but i get your point.I am just trying to get a general idea bcuz right now i am not enjoying the run at all..its painful lol0 -
7mi/hr here & climbing. Was about 6 when I was really really sore with shin splints, but now that it isn't so sore I'm faster again. Took me about a month to get from 5mi/hr to 7
wow that is great progress..thanks for sharing
I should have mentioned that it is over 10km for me rather than 5km. Took me about 2 weeks to go from 5km to 10km runs.0 -
Steroids dont count lady!!! Just kidding..you are wonderwoman respect!!7mi/hr here & climbing. Was about 6 when I was really really sore with shin splints, but now that it isn't so sore I'm faster again. Took me about a month to get from 5mi/hr to 7
wow that is great progress..thanks for sharing
I should have mentioned that it is over 10km for me rather than 5km. Took me about 2 weeks to go from 5km to 10km runs.0 -
Started running just less than a year now, it got me into the whole fitness thing so I really implore you to keep it up!!!
I’m running a 5km in 24min my best is 22.17min and my 10km is around 50min with a best of 48.20min, I’m not a natural runner so if I can do it you can do it, I set myself small goals, my big one was 5k in under 30min so try that, speed is always harder than distance!
Good luck!0 -
Distance wise i went from not no running at all to my first 5k in about 3 weeks, first 10k was about a month after that, first 1/2 marathon about 6 months after that. Time wise i started running 5ks in about 35 mins, i got it under 30mins after a few weeks and run my PR of 24:50 in July so thats about 6 months after starting running.
Ive since switched back to powerlifting training but still running a 5k each week and a good time for me is anything under 30 mins, heavy squatting the day before a run isnt ideal for a good time
0 -
It took a year for me to complete C25K. I started at 32 minutes (March '12). Working at the speed, I was able to get it to 28 minutes. There I plateaued because I was only working at a faster 5K. Then I decided to train for a 10K My times were 64 minutes. After two 10Ks, I went and ran a 5K in 25 minutes (Sept. '12). After training for a 1/2 marathon, my 5K came down to 24 minutes and my 10K was at 55 (Sept. '12).
Longer runs will increase your short run speeds!0 -
thank you!! thats my first goal too 5k under 30 mins...pretty far fetched at this point since i am doing 5.20 mi/hr but i'll get thereStarted running just less than a year now, it got me into the whole fitness thing so I really implore you to keep it up!!!
I’m running a 5km in 24min my best is 22.17min and my 10km is around 50min with a best of 48.20min, I’m not a natural runner so if I can do it you can do it, I set myself small goals, my big one was 5k in under 30min so try that, speed is always harder than distance!
Good luck! 0 -
Longer runs will increase your short run speeds!
This is fantastic advice..thankyou Sir!!!0 -
I've just been able to run 5k for the first time in the past 3 weeks, trying to get my time down from 33:25 to 30:00 before I then want to work on running further (ultimately 10k).
A guy lives below me runs with the local running club and he's told me to improve speed you should do one session of short sprints a week. They jog about half a mile to a particular spot, stretch, then sprint 50 yards to a particular lamp post, then walk back to the start, sprint to the lamp post, repeat 10 times. Then jog home. Haven't tried it yet, but think I will shortly.0 -
I strongly disagree,
longer runs wont make your short runs faster, it will improve your stamina but you need to work out your heart and lungs more, simplythebaz has it right, do interval training, that's how you get faster, that's how you work out your heart and lungs in manageable doses.0 -
I strongly disagree,
longer runs wont make your short runs faster, it will improve your stamina but you need to work out your heart and lungs more, simplythebaz has it right, do interval training, that's how you get faster, that's how you work out your heart and lungs in manageable doses.
Longer runs do improve your 5k times. For most newer to intermediate runners that is the quickest and most effective way to drop their 5k times. In time improvement from distance alone will plateau, and speedwork is needed to make further improvements. But if you drop the long runs, you'll likely find your times increasing.
There is a reason advanced 5k training plans are at about 40-45 miles per week with long runs of 10-14 miles once a week. Yes, they have 1-2 days of speedwork as well, because that's needed at that level.
Does that mean you shouldn't do intervals? No, it doesn't. For one thing they are fun, and for another they do help with learning pacing and with race recovery. But don't sacrifice increasing miles to do more intervals in the early to intermediate stages of 5k racing.0 -
Its ok doing intervals for speed but if you don't have the miles in your legs you will not last the distance, I normall do time trials of p to 50 miles but I will go on traiing rides of over 100 miles sometimes just so I no my body can cope with the extra distance and I am not going to blow up after 25 mins, So you really need to have a balanced training plan of speed and stamina work and not one or another.0
-
I started running using C25K on the treadmill in December 2010 at 5mph. I was 38 years old and hadn't run since I was forced to in gym class in school 20 years earlier. By the time I finished the program, I was around 5.5mph, sometimes bumping it up to 6mph. When I ran my first race in March 2011, which was a 4.5mile race, I averaged a pace of 5.8mph and that included walk breaks, which shocked the hell out of me! Two weeks later, I ran my first 5k at about 6.2mph with no walk breaks. Two months after that, I was averaging 6.7mph in a 5 mile race. I continued running over the summer, but didn't race until late September and early October 2011. By then, I finished a 10k at 7.15mph and a 5k at 7.5mph.
I've since decided I don't really like racing (how many frickin' t-shirts do you need???), and have shifted my focus to weight lifting with running being just for fun and not working on speed. I typically run 10-15 miles a week.0 -
I strongly disagree,
longer runs wont make your short runs faster, it will improve your stamina but you need to work out your heart and lungs more, simplythebaz has it right, do interval training, that's how you get faster, that's how you work out your heart and lungs in manageable doses.
No matter how strongly you disagree, you are dead wrong. This has been proven time and time again.0 -
Given the mass opinion,I guess i will start running longer distance for now and then after i lose some more weight and reach an intermediate stage,i would include interval training too
thank you everyone!!0 -
I strongly disagree,
longer runs wont make your short runs faster, it will improve your stamina but you need to work out your heart and lungs more, simplythebaz has it right, do interval training, that's how you get faster, that's how you work out your heart and lungs in manageable doses.
No matter how strongly you disagree, you are dead wrong. This has been proven time and time again.
I completely agree with you, but I think to the average and especially the beginner runner, hearing "run 45-50 miles a week" is going to be intimidating as hell.
If you want to win, to be a real competitor... that's what it takes. If you just want to complete a race and enjoy the health benefits and shave a little bit off your time, it's not necessary.0 -
I strongly disagree,
longer runs wont make your short runs faster, it will improve your stamina but you need to work out your heart and lungs more, simplythebaz has it right, do interval training, that's how you get faster, that's how you work out your heart and lungs in manageable doses.
running longer distances definitely improve your speed0 -
I strongly disagree,
longer runs wont make your short runs faster, it will improve your stamina but you need to work out your heart and lungs more, simplythebaz has it right, do interval training, that's how you get faster, that's how you work out your heart and lungs in manageable doses.
No matter how strongly you disagree, you are dead wrong. This has been proven time and time again.
This is something I've learned this year (thanks in part to some helpful MFP friends). I used to believe that I had to push myself harder in order to get faster, but I've discovered that the opposite is true. When I slowed down all of my runs and seriously increased the distance (slowly and carefully) I got faster more quickly than when I was pushing myself on every run. Now, I'm faster than I've ever been and I rarely do any kind of speed work.
To the OP, I started back running almost 3 years ago. I had done 25 minutes for a 5K in 2006 and then injured myself and not run much since. When I started back in 2010, I could barely manage 5 MPH. Because I'd been there before, though, I was able to get over 6 MPH in just a couple of months. Maybe half a year or so and I was hitting that 25 minute mark again. With another 2 years of running fast and pushing myself as hard as I could, I was barely improving at all. Then, in June, I started a marathon training program that instructed me to run most of my miles at an easy (conversational) pace, and increase total miles every week. When I started adding faster runs back into my schedule, I discovered that I was faster than ever, even though I hadn't been doing any speed work or intervals at all, but only easy runs. I started setting new PRs without even trying. Two weeks ago I set a new 5K PR of 23 minutes. When I first started the easy running, my easy pace was close to 5.5 MPH. Now it's closer to 6.7 MPH after 5 months or so.
If you really want to become a faster runner, slow all of your runs down to a pace that you can carry on a conversation, and gradually increase your total miles until you're running at least 40 miles per week. Don't do any hard runs until you've been doing this for about 4 months. If you have a heart rate monitor, I think 60-70% of max heart rate is a good target. If not, just watch your breathing. Google aerobic base building and Lydiard. Not only will this improve your aerobic fitness faster than pushing yourself every time, it will also make running more enjoyable and reduce your risk of injury.0 -
Weight loss will have a lot to do with being able to run faster. The general rule of thumb is that for every pound lost you can run 2 seconds per mile faster. So a 30 lb weight loss will speed you up by around a minute. By the time you meet your weight loss goal you should be two or three minutes faster, maybe more with the training you will have done.0
-
Ok, that’s very interesting, I was under the impression that myth was debunked?
From my own experience the opposite is true, I started "slow" longer distance (LSD) and only once I began regular interval training I’m able to maintain a faster pace for longer, I guess my muscles are strong enough it’s the elevated heart rate and breathing that would slow me down so the fitter my heart and lungs got the further I could run at an increased pace, a faster short run fatigues me far more than a LSD so why spend my time training LSD when I can do a fast run and get on to weight training, soccer, swimming and so on, I definitely see the value in it so I do 1 long in every 4 or so...
We can all agree though as a bang for buck cardio workout intervals or a short fast run is still the preference0 -
No. Building aerobic capacity requires longer times running at an aerobic pace, mostly easy, some harder. Fast intervals stress a different system and short runs do not place enough stress on the aerobic system to develop it fully.We can all agree though as a bang for buck cardio workout intervals or a short fast run is still the preference
Training for speed has its place but that is only around 15 to 20 percent of training. Aerobic "easy paced" running fills the rest.
For a fuller explanation see Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf0 -
I strongly disagree,
longer runs wont make your short runs faster, it will improve your stamina but you need to work out your heart and lungs more, simplythebaz has it right, do interval training, that's how you get faster, that's how you work out your heart and lungs in manageable doses.
I think a few other runners in the know might have addressed this, but just in case, this is absolutley false. Go check out how many miles per week elite 5ker's run. You might be suprised.
Hint - Building aerobic base is the most important thing you can do to improve your running times. You do that by running lots of easy miles. Trying to run race pace all the time is counter productive and will just get you hurt.0 -
List to scott; it's true. Seems counterintuitive, but it's really not a even matter of debate. Increasing your weekly mileage is the most important step to advance your speed, whether you are a beginner or an Olympic hopeful. Above link is SUPER helpful to understanding the process; it's a long article, but well worth your time if you are serious about improving your running.
No. Building aerobic capacity requires longer times running at an aerobic pace, mostly easy, some harder. Fast intervals stress a different system and short runs do not place enough stress on the aerobic system to develop it fully.We can all agree though as a bang for buck cardio workout intervals or a short fast run is still the preference
Training for speed has its place but that is only around 15 to 20 percent of training. Aerobic "easy paced" running fills the rest.
For a fuller explanation see Athletic Training by Arthur Lydiard, available free at http://www.lydiardfoundation.org/pdfs/al_training_eng.pdf0 -
It was never a myth. It's the bases of all distance running training from about 800m on up. Lydiard developed the principles and they have been honed by many a distance coach of the last 50+ years. Jack Daniels book "Daniels Running Formula", one of the most popular running books in print and the Bible for many running coaches, builds on Lydiard principles that were developed through trial and error backs it up with science and anecdotes.Ok, that’s very interesting, I was under the impression that myth was debunked?
Once you have begun to develop aerobic fitness, you won't feel the same type of fatigue from an LSD that you would from a shorter, faster run. That's by design. The LSD is working other systems, it's to develop your aerobic fitness and to recruit fast twitch fibers to take over for slow twitch fibers when they become fatigued. It's not to work on LT or anaerobic, so you certainly shouldn't be huffing and puffing and out of breath at the end of an LSD. If you are, then you ran it too fast. That's why it's difficult for some people to fathom how they can get a benefit from running for 90 minutes and not feeling like you have done any work. You have. And since every race distance from probably the 800m on up have some component that is aerobic, that is an important system to develop.From my own experience the opposite is true, I started "slow" longer distance (LSD) and only once I began regular interval training I’m able to maintain a faster pace for longer, I guess my muscles are strong enough it’s the elevated heart rate and breathing that would slow me down so the fitter my heart and lungs got the further I could run at an increased pace, a faster short run fatigues me far more than a LSD so why spend my time training LSD when I can do a fast run and get on to weight training, soccer, swimming and so on, I definitely see the value in it so I do 1 long in every 4 or so...
We can all agree though as a bang for buck cardio workout intervals or a short fast run is still the preference
Granted, my perspective comes strictly from that of someone who wants to be the best, fastest runner I can be. If someone's goal is to build a well rounded body, or to get fit to play team sports, then training like a runner isn't going to be the best route to take. If you want to perform at your absolute best and continue to get faster over time, then training like a runner is the way to go.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions