TRAINING FOR FIRST 5K HELP/TImes...
JENNIENS
Posts: 81 Member
First off let me start I AM NOT A RUNNER! lol I haven't ran since high school 18 years ago. I just had my 5th baby and i want to sign up for my first 5k in Feb 2014 for the Disney Mickey and Minnie Family 5k. I'm going to run it with my kids. Today i completed my first day and my first mile( non stop jogging) and came in at 10:47. I know i have a long way to go to get to a 5k but i was wondering what was your times for your first 5k and if you have any training advice? I'm just looking to make a realistic goal for what i want to be able to complete the 5k in and looking for an average. Thanks!!
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Replies
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Wow! First of all, it is great that you can already run a mile without stopping and at that time. Most people who run a 5k for the first time must build up slower than that...or at least I did.
I recently ran my first one and came in at around 32 minutes. I had injured myself three weeks early so I had to take some time off before the race. You sound like you are in much better cardiovascular shape than I was when I began. Have you thought of running a 5k sooner?0 -
You'll get widely varying answers. Really, whatever time you run it in is great. I think 30 minutes is about average. I ran my first in about 23 minutes, but that was after years of distance running. A sub 20 will get you onto the podium in your age group in local races. World records are around 14 minutes for women. A lot of people with walk, or run/walk a 5k, so there will often be times over an hour.
Its best not to compete against others your first time out...just go, have fun, set a time, and then if you want to do it again, try to beat yourself.0 -
Wow! First of all, it is great that you can already run a mile without stopping and at that time. Most people who run a 5k for the first time must build up slower than that...or at least I did.
I recently ran my first one and came in at around 32 minutes. I had injured myself three weeks early so I had to take some time off before the race. You sound like you are in much better cardiovascular shape than I was when I began. Have you thought of running a 5k sooner?
LOL thanks! i thought i was going to die after that first mile the first day. I have never been a distance runner! 0 -
Look into the C25K program. I'm into week 6 ans I can now run around 4K. It's great!0
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My advice would be to build up to it gradually. Look at Couch 2 5K, or if that seems too slow/gradual for you, check out Jeff Galloway or Hal Higdon. I haven't run a race yet, but I have run 3.1 miles once in 33 minutes, around a 10:30 average, I believe. My goal is to come in under 35 minutes at my first race. I ran 2.25 miles on Saturday, and my split time was 10:13 which thrilled me. I am definitely a bit faster outside (which I can only do once a week) than on the treadmill due to being able to just set the treadmill and cruise along. You definitely have plenty of time to build up to a 5K. I would highly suggest getting endurance first, speed second. Part of the reason I've burned out on C25K in the fast, is I would set the treadmill at a 10 minute mile and my body wasn't ready for it, so I quit running. One day, I decided running a mile would be a good way to warm my body up before my upper body strength workouts. So, I built up to it, and after that, I decided to use a local race's training plan to get to a 5K. once I let go of having to be the fastest, I was doing better. Also, do not be afraid to take walk breaks. You can even plan them in like, run a mile, walk a minute. It really helps you to keep your pace up, at least for me, weird as that seems. I would love to run in a Disney Race! You and your kids will have a blast.0
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Look into the C25K program. I'm into week 6 ans I can now run around 4K. It's great!
I just down loaded it onto my phone!!! Where you a runner to begin with?? 0 -
My advice would be to build up to it gradually. Look at Couch 2 5K, or if that seems too slow/gradual for you, check out Jeff Galloway or Hal Higdon. I haven't run a race yet, but I have run 3.1 miles once in 33 minutes, around a 10:30 average, I believe. My goal is to come in under 35 minutes at my first race. I ran 2.25 miles on Saturday, and my split time was 10:13 which thrilled me. I am definitely a bit faster outside (which I can only do once a week) than on the treadmill due to being able to just set the treadmill and cruise along. You definitely have plenty of time to build up to a 5K. I would highly suggest getting endurance first, speed second. Part of the reason I've burned out on C25K in the fast, is I would set the treadmill at a 10 minute mile and my body wasn't ready for it, so I quit running. One day, I decided running a mile would be a good way to warm my body up before my upper body strength workouts. So, I built up to it, and after that, I decided to use a local race's training plan to get to a 5K. once I let go of having to be the fastest, I was doing better. Also, do not be afraid to take walk breaks. You can even plan them in like, run a mile, walk a minute. It really helps you to keep your pace up, at least for me, weird as that seems. I would love to run in a Disney Race! You and your kids will have a blast.
Thank you for all your advice!!! I can't wait for Disney! I'm going in Dec as well so i can kinda check out the course. it's through epcot! 0 -
My advice is don't even worry about times for your first 5K, concentrate on getting round at a pace that suits you. You're guaranteed a Personal Best (PB) after all! That will gives you a super base for all your future races (because you'll want to enter another one half an hour after you're over the finish line!)
Mass-entry races will have people finishing in anything from 15 minutes to 50. If you must set yourself a time goal, 35 would suit your pace. Many speedy runners sneer at anything under 10-minute miling, but after 15 years of trying that's still beyond me!
Good luck, and be sure po come back and let us know how you're progressing. In case they help, here are my beginner's running tips and an article I wrote on why speed doesn't matter:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936
http://www.myfitnesspal.com/blog/BerryH/view/nice-guys-and-girls-finish-last-1087830 -
Not at all!!! Always wanted to run, but I've never been able too! Now I really feel like I may get there! Good luck! 0
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You went out and just ran a mile in 10:47? Just like that? Are you bionic or some sort of secret robot?
I used C 25k, I could barely run 60 seconds.
Are you going to run with a jogging stroller? That will add some time to your run, but make you more hard core looking.0 -
Agree with not worrying about time and to build yourself up gradually. C25K is awesome. Started last yr never running, did the program then B210K then ran my first 1/2 Marathon. My first 5K came in at 30:19 mins but recently just did a 5K in 28 mins. Wanting to get a sub 27min soon. You are doing great, just build up slowly.0
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My first was 32:45, and this I did as a fairly new runner at 44! I also followed the C25K plan.
As others have said, don't worry about time, just focus on proper training and getting your time in. If speed becomes a priority to you in the future, you can always train for that accordingly.0 -
You went out and just ran a mile in 10:47? Just like that? Are you bionic or some sort of secret robot?
I used C 25k, I could barely run 60 seconds.
For real! Give yourself more credit, hun! You're doing better than a TON of people already.In case they help, here are my beginner's running tips and an article I wrote on why speed doesn't matter:
http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936
Thank you for this! I want to be a runner. I'm on Week 2 of the c25k, and plan to eventually work my way up to a half marathon within the next few years. Your tips will help me not give up!0 -
Finished a 5K yesterday. Came in at 24:22 which is a personal best. My goal it to break 24 mins for my next one. My long term goal is to be sub 20 minutes.
You might surprise yourself in your first 5K. Running in a race with other people helps mentally as you try to keep up with the pace and the adrenaline kicks in from all the excitement.0 -
My first 5k time was 29 minutes. I was in the Army, I was 18 and it was 1984. It kicked off a lifelong love for running. My advice is to be consistent, invest in some properly fitted running shoes, keep a log of mileage. I use RunningAHEAD.com. Above all, have fun!0
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I haven't done a race yet, but the first time I ran 5k it took me 41 minutes. The word on the street is that the adrenaline and other runners during a race will help me run faster, I sure hope so! My running buddy is a lot faster than me and ran her first 5k race in 34 minutes. It really all depends, but finishing at any time is a great accomplishment.
It's really great that you can run a mile, and that you did it in 11 minutes, but I'd worry about injuries starting of so far and so fast. Your muscles and lungs can handle it, obviously, but if you've been sedentary for a long time your tendons and ligaments might not be up for the task. Just a voice of experience from someone who's suffered more than one overuse injury from going too far too fast. After all your moving parts are used to running you can start pushing yourself more.0 -
Don't worry about what other people's times are! You are out there DOING IT! That is all that matters
I highly recommend the C25K program! I was never a runner, never thought I had it in my DNA...I started the program last summer at 40 years old and a smoker! In a few months, I was able to run a 5K!! no one is more surprised at that than I am! Even more surprising is that I LOVE it!
Now I am 3 and a half months smoke free, and since the weather is nicer, I am working on the bridge to 10k program....I have found that running does so much more for me than I thought it would. It is my time for me, and I think I get out there more for the mental benefits than the physical....I feel amazing after a run!
Google proper running form and breathing. It really helped me and I've been completely injury free!
I am trying to figure out a way to get my 8 year old daughter into running so as she gets older, it can be something we do together. Congrats!!0 -
You went out and just ran a mile in 10:47? Just like that? Are you bionic or some sort of secret robot?
I used C 25k, I could barely run 60 seconds.
Are you going to run with a jogging stroller? That will add some time to your run, but make you more hard core looking.
No i'm not going to run with the stroller. Disney doesn't allow running with stroller you have to walk... my husband will be doing that with our 3 little ones. We have 5 kids all together! 0 -
Finished a 5K yesterday. Came in at 24:22 which is a personal best. My goal it to break 24 mins for my next one. My long term goal is to be sub 20 minutes.
You might surprise yourself in your first 5K. Running in a race with other people helps mentally as you try to keep up with the pace and the adrenaline kicks in from all the excitement.
Thanks and CONGRATS, that's awesome!0 -
I haven't done a race yet, but the first time I ran 5k it took me 41 minutes. The word on the street is that the adrenaline and other runners during a race will help me run faster, I sure hope so! My running buddy is a lot faster than me and ran her first 5k race in 34 minutes. It really all depends, but finishing at any time is a great accomplishment.
It's really great that you can run a mile, and that you did it in 11 minutes, but I'd worry about injuries starting of so far and so fast. Your muscles and lungs can handle it, obviously, but if you've been sedentary for a long time your tendons and ligaments might not be up for the task. Just a voice of experience from someone who's suffered more than one overuse injury from going too far too fast. After all your moving parts are used to running you can start pushing yourself more.
Very good points, thanks! I want to walk a 5k using my gps on my phone so i know exactly how far a 5k is in perspective. Then I'm going to try that c25k0 -
Don't worry about what other people's times are! You are out there DOING IT! That is all that matters
I highly recommend the C25K program! I was never a runner, never thought I had it in my DNA...I started the program last summer at 40 years old and a smoker! In a few months, I was able to run a 5K!! no one is more surprised at that than I am! Even more surprising is that I LOVE it!
Now I am 3 and a half months smoke free, and since the weather is nicer, I am working on the bridge to 10k program....I have found that running does so much more for me than I thought it would. It is my time for me, and I think I get out there more for the mental benefits than the physical....I feel amazing after a run!
Google proper running form and breathing. It really helped me and I've been completely injury free!
I am trying to figure out a way to get my 8 year old daughter into running so as she gets older, it can be something we do together. Congrats!!
OMG GREAT TIP to know.... breathing. I don't think i was breathing like i should be when i was running the mile! I will look into that!!!0 -
I am trying to figure out a way to get my 8 year old daughter into running so as she gets older, it can be something we do together. Congrats!!
I have an 8 year old daughter as well, who not only dislikes running, but has a very....awkward gait, shall we say? :ohwell: I also have a 6 year old daughter that runs like she was born to be a marathoner. Our local running store sponsors different programs throughout the year, one of which is for kids. We're planning to register them both for the summer program. One night per week (an hour long), trains them to be able to run a mile after 10 weeks. They play a lot of tag and other running games during the hour they are there. You might want to see if you have something like that available in your area as well!
I personally am only in my 2nd week of C25K, so my first 5k is still a few months out there. Too far to be thinking about right now!0 -
Hello! This is Mark Eichenlaub from TeachtoRun.com. I am a USATF coach and have worked with hundreds of runners to run their first 5k under 30 minutes. I took TONS of notes and came up with this plan that is money-back guaranteed and has had amazing success. Please check it out: http://teachtorun.com/training-plans/
or just come check out the site and join our free newsletter for tons of running tips.0 -
My first 5k was a couple months after I gave birth to my son. My sister was doing a school fundraiser, called me sounding desperate, and asked if I would show up on Saturday for her school's 5k. She said I could walk, crawl or whatever.
Well! My sister needed me, and I needed to get into shape. I knew that I could walk a decent pace all day long but had never run much in my life. This could be interesting! I showed up early and ready to go.
I was the last one in. 58 minutes and change. I managed short sprints along the way but walked for the most part. I was sweaty and dusty (did I mention it was off-road?) and hurt. So why did I ever do it again?
Because as I came in to the finish everyone stopped what they were doing and cheered. The school's track coach pointed out that I had just lapped everyone still lying in bed that Saturday morning. I felt freaking GREAT after I'd had some water and a sit down.
I have since down a few more 5ks, though only recently have I gotten to a point where I can run straight through; I was usually doing a walk-run. I do 5k on the treadmill at least once a week and FINALLY can run through, at an 11 minute mile.
Part of all this was a wounded meniscus in my knee, which really would slow down about anyone. But no matter my time, I've always told myself that I'm lapping people on the couch, or in bed, or at home watching HBO. My next official 5k is on August 3, and my only real goal is to do it under 35 minutes.0 -
You'll get widely varying answers. Really, whatever time you run it in is great. I think 30 minutes is about average. I ran my first in about 23 minutes, but that was after years of distance running. A sub 20 will get you onto the podium in your age group in local races. World records are around 14 minutes for women. A lot of people with walk, or run/walk a 5k, so there will often be times over an hour.
Its best not to compete against others your first time out...just go, have fun, set a time, and then if you want to do it again, try to beat yourself.
THIS. Ran my first 5k today. I got my time and now that's what I have to beat. Challenge yourself against yourself only. Don't compare to others. You do YOUR best and then push further.0 -
You'll get widely varying answers. Really, whatever time you run it in is great. I think 30 minutes is about average. I ran my first in about 23 minutes, but that was after years of distance running. A sub 20 will get you onto the podium in your age group in local races. World records are around 14 minutes for women. A lot of people with walk, or run/walk a 5k, so there will often be times over an hour.
Its best not to compete against others your first time out...just go, have fun, set a time, and then if you want to do it again, try to beat yourself.
Pretty much agree. You'll have people still crossing the line 45-60 minutes in.
I have to disagree that "a sub 20 will get you on the podium in local races" I would say in some of the smaller local races, but not all. Where I grew up, if you weren't sub 17:00, you weren't placing.0
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