How fast should I expect to run a 5K? First time goal.

MrBiggiesworth
MrBiggiesworth Posts: 846 Member
in Fitness and Exercise
I've never run a 5K before. The longest continuous run I've ever done was 6 laps around an outdoor track, which I think is less than half the distance of a 5K. I have been working out regularly for almost two years including weekly spinning classes (45 mins each) where I am able to go full out for the entire class. I do run on a treadmill from time to time but this gives me GI discomfort so I don't do it regularly. I always run for 1 mile on the treadmill and my time varies between 6:00 min and 6:20 depending on how fast I set it.
Now obviously I cannot keep up that pace for two more miles but I wondered what kind of goal time/pace I should go for? I was thinking maybe 8 min miles with the goal to finish in under 25 minutes? Is this possible or will I find it a lot more difficult to keep the pace for the entire race?

Replies

  • Bekahmardis
    Bekahmardis Posts: 602 Member
    25 minutes is an absolutely crazy fast time if you've never run one before! A lot of the first time runners that I've seen aim to try for 35 to 40 minutes. MY aim is under an hour with a stretch goal of 45 minutes, but then I have lung issues and can't run/jog for more than a few minutes at a time without my lungs flaring up...
  • Frances_C17
    Frances_C17 Posts: 64 Member
    http://www.runnersworld.co.uk/general/rws-race-time-predictor/1681.html

    According to this if you can run a 6 minute mile then you are more than capable of a sub 25 minute 5k. Obviously you need to do some training at a longer distance but you'll probably be fine as long as you don't run too fast at the start. When is your race?
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Fitness on a spinning bike does not translate into fitness for running. Your pace running on a treadmill for 1/3 of the distance does not translate into preparedness for a 5K.

    You need to slow down to train for an endurance event. 5K for a new runner is a daunting distance and to try and run one without adequate training is an injury waiting to happen.

    Find a 5K plan and follow it. Your fitness may permit you to speed things up a little but for your first 5K the only goal is crossing the finish line with a smile on your face.
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  • NicoleSchimmel
    NicoleSchimmel Posts: 162 Member
    Your goal should be to finish it. Use your first 5K as a bench mark to improve future 5K's and create more personal records.
  • YoBecca
    YoBecca Posts: 167
    Your goal should be to finish it. Use your first 5K as a bench mark to improve future 5K's and create more personal records.

    This. You also can't assume that you will maintain your 1- or even 3- mile treadmill pace when you're running outside, where there are hills, obstacles, turns, and other people.

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