I ran my first 5K race, now what?

singingflutelady
singingflutelady Posts: 8,736 Member
in Fitness and Exercise
I've been running for 8 weeks and ran my first 5k race yesterday. I am wondering should I start training to do 10K or should I stick with 5k and try to increase my speed? I did better than I expected (28:35) for a beginner (about a minute above my usual training 5k time) but the good 5kers obviously have way better times. What advice do you have? There are not many races around here with the10k being on October 20th so I have plenty of time.

Replies

  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Just keep running and slowly increase the amount of time (or distance) that you run. Don't worry about speed. Speed will come with aerobic fitness, which you build by running easy miles over time.
  • CatStiles
    CatStiles Posts: 7 Member
    Congratulations - I also ran my first 5k yesterday (Race for Life) with a time of 30:48 (so not quite as quick as you!).

    I've been researching next steps all day so far, and I've concluded that I want to try and go for 10k next rather than improve my speed. That being said, the time I do it in isn't the important factor for me - it's doing it at all. That being said, that may be because I have a condition called fibromyalgia which leaves me in constant chronic pain and fatigued, making running very hard.

    So I guess what I'm saying, it depends on what your goals are - is it distance or time that you're worried about? Both options will help improve your fitness, so I don't think it matters much. Other option is - do both? Do a few weeks of speed training on your 5k, then up the ante back to distance running.
  • 55in13
    55in13 Posts: 1,091 Member
    What he said. Just keep running. I did my C25K, did a race, got my patch (it was part of an organized program I do with kids) and just started running 2 or 3 times a week as part of my regular exercise. I am up to 5 - 7 miles per run now, though I do walk sometimes (7.6 miles without walking is my current record). I am not pushing for better time (I am pretty much a 10 minute miler, but did manage to do a 28:30 5k) but rather for endurance. I like being able to do various routes to keep it interesting. I will probably do an organized 10k or two. But I didn't do this to get T shirts; I did it for my health and I feel (and look) much better.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    I know I have to get my butt in gear. I went almost 2 weeks during my 8 weeks of running where I didn't run at all because of bad weather (and laziness). I could have done better if I had trained harder :( Oh well, still happy. I do at least 1 cardio class 6 days a week (mostly step aerobics, my current addiction) plus strength classes a few days a week and mostly go running after an hour step class. I think I have to reschedule the running though because 5k is my limit after step eek!
  • PatsyFitzpatrick
    PatsyFitzpatrick Posts: 335 Member
    Just keep running and slowly increase the amount of time (or distance) that you run. Don't worry about speed. Speed will come with aerobic fitness, which you build by running easy miles over time.

    BUMP also XT so you do not injure your feet or legs. Congratulations. May you run for many many years.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    haha running is basically my XT for step aerobics ;) I predict I will have no knees in a few years (though luckily I have no knee pain yet, just calf stuff)
  • Liquid741
    Liquid741 Posts: 292 Member
    never ran a official race, but i run a 5k 3 to 5 times per week...i usually try to increase my time. I have heard that you tend to run faster in the 5k races, just due to the peeps running with you. did you exp. this?
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    Congratulations! I am with Carson, just increase you time spent running each week.

    If you are doing 40 minutes 3 times a week, then start adding time to one of the runs - say 2/40 minute runs and a 1/50. I wouldn't add more than 10 minutes a week to one of your runs. In a month you'll be up to about an hour or so. At that point you should be ready for a 10K. I also think that you'll find your 5K time has improved a bit too.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    Yes, I was running faster for at least the first few kilometres. I definitely started too fast. They started the 5k and 10k at the same time so it was hard not to run too fast. I was in my own little zone though and wasn't trying to compete and didn't pay too much attention to those around me but it definitely did push me harder than I have ever run before.I had run the route in 29:02 in training BUT I was running about 200-300m short because the route map was not clear where exactly the turn around was and it was farther than I expected on race day!
  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    So I'm the type of person that needs a well organized plan to follow so I'm not tempted to add too much too fast and risk an injury. I agree with what others said about gradually increasing time and you'll get a little faster.

    When I first started running I did a beginner 5k plan that brought me up to 15-20 miles of running per week. At that time I was running 38 min 5k. At that point I was looking around and noticed that beginner half marathon plans started at around my mileage with 3 or 4 days running a week and the plans didn't add more then 10% per week. So I signed up for a half marathon 16 weeks away with the idea of using the training to run a faster 5k. It worked too. About a month before my half I ran a 5k pushing the jogging stroller in 29:52, about 8 minutes faster than my previous time. I finished the half marathon too, beating my goal of 2:30. But you just have to sit down and figure out what works for you. I chose a half over a 10k because I realized in training that my long runs are my favorites. The first 5k of all of my runs feel like torture. And if I stop after 5k only, I feel terrible the entire run.
  • JenMc14
    JenMc14 Posts: 2,389 Member
    I guess it comes down to what do you want to do? Do you like the 5K distance? Would you rather be faster or run a longer distance? I also ran my first 5K on Saturday. I actually only ran it because a friend talked me into running a 10K with her in July, so I decided having a 5K under my belt would be a good idea. I'm actually considering signing up for another 5K for a local charity for the end of the month. I'd love to be faster (I was thrilled with my 32:09 time, though), but I'm now focusing on increasing my distance. I will use one of my shorter runs during the week to increase my pace, but I really need to increase my endurance, so I'm moving on (and starting at about week 5 of) to Jeff Galloway's 10K training program. I'll basically just add a mile to my weekend long run each week. You could do something similar. Run 2-3 miles for one run a week at the best pace you can manage to work on your time and add in longer runs to build up your distance. If the 10K interests you, sign up for it, and maybe add in some 5Ks here & there if you come across them.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Again, increasing the amount of EASY running will improve your time at all distances. You need aerobic base. You don't get this by trying to run faster. It comes from easy running (75% to 85% of max HR).

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