5k
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willking618 wrote: »I welcome the advice as I'm on no way in the know on any of this but isn't pushing yourself to the limit every time you workout the way to achieve this. I lift weights and spend and hour on the treadmill and an hour on the concept 2 5 days a week. 3 months in I've dropped 2 stone and gone from not being able to runfor even a minute to non stop for 40 (all be it on a treadmill) I'm not looking for a pat on the back I'm just saying pure effort has got me this far.
No. You do not build endurance the same way you lift weights, but you are falling into the trap of thinking they are the same.
If you push yourself all out on the treadmill or outside, all the time, yes you will get faster and yes you will build some endurance but you are much more likely to end up injuring yourself, perhaps even badly. There is a better way.
You build up endurance by being out on your feet running, longer. The way to do that is to slow down. I know that sounds counter-intuitive.
If you can carry on a conversation while running, non-drunk, with your relative then you've slowed down enough. Focus on adding time/distance rather than speed right now. When you can run 7 or 8 km without stopping because you've built up your cardiopulmonary system, then go run 5km and you'll find you are substantially faster.
You can do some speed related work along the way but it can't be the focus of your training right now. Slower, longer, runs are what are needed.
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willking618 wrote: »Capt_Apollo wrote: »willking618 wrote: »Capt_Apollo wrote: »willking618 wrote: »beemerphile1 wrote: »I have no idea how it relates to running on a treadmill but I have noticed the median in a 5K race is usually about 8 minutes per mile pace. That would be 25 minutes for a 5K. Half the men faster and half the men slower.
Of course a race draws runners from fast to slow but most are motivated to do their best and are probably slower when not racing.
At 35 minutes you would not be the last person to finish.
Haha so I'm still really slow. This is all I wanted to know. A lot more effort is needed
it's so much more than just effort. it's building endurance and lung capacity. it's training the blood vessels in your body to better deliver oxygen to your limbs, it's core strength, it's tenacity. it's dropping weight, and race experience.
it's so much more than just going faster.
I welcome the advice as I'm on no way in the know on any of this but isn't pushing yourself to the limit every time you workout the way to achieve this. I lift weights and spend and hour on the treadmill and an hour on the concept 2 5 days a week. 3 months in I've dropped 2 stone and gone from not being able to runfor even a minute to non stop for 40 (all be it on a treadmill) I'm not looking for a pat on the back I'm just saying pure effort has got me this far.
no. thats a great way to end up injured.
congrats on getting fit and building your running ability. however, there is a difference between working out and training. an hour on the treadmill is great for being good at running on the treadmill for an hour. but if you want to build speed go do some hill repeats, or 400m repeats, or a fartlek run. build endurance by going a little further or a little longer once a week. throw in a tempo run once a week to get used to running a medium distance at a higher speed. hit the weights twice a week for some muscular development and to target your weak areas. hit that concept thing once a week to build a little more cardiovascular strength without killing your legs.
stretch. eat right. quit smoking. quit getting drunk and racing your nephew.
like i said, it's so much more than just effort.
Yeah I'm not that serious about running really. Im not built for distance and the main reason I started was to lose weight. Not looking for a runners physic also if you know what I mean. just wanted to know how slow i was just to improve a bit. Not looking to enter any races either. Thanks for all the advice though.
If you don't want to compete in a 5k why do you care if you can run it fast or slow?
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willking618 wrote: »Capt_Apollo wrote: »willking618 wrote: »Capt_Apollo wrote: »willking618 wrote: »beemerphile1 wrote: »I have no idea how it relates to running on a treadmill but I have noticed the median in a 5K race is usually about 8 minutes per mile pace. That would be 25 minutes for a 5K. Half the men faster and half the men slower.
Of course a race draws runners from fast to slow but most are motivated to do their best and are probably slower when not racing.
At 35 minutes you would not be the last person to finish.
Haha so I'm still really slow. This is all I wanted to know. A lot more effort is needed
it's so much more than just effort. it's building endurance and lung capacity. it's training the blood vessels in your body to better deliver oxygen to your limbs, it's core strength, it's tenacity. it's dropping weight, and race experience.
it's so much more than just going faster.
I welcome the advice as I'm on no way in the know on any of this but isn't pushing yourself to the limit every time you workout the way to achieve this. I lift weights and spend and hour on the treadmill and an hour on the concept 2 5 days a week. 3 months in I've dropped 2 stone and gone from not being able to runfor even a minute to non stop for 40 (all be it on a treadmill) I'm not looking for a pat on the back I'm just saying pure effort has got me this far.
no. thats a great way to end up injured.
congrats on getting fit and building your running ability. however, there is a difference between working out and training. an hour on the treadmill is great for being good at running on the treadmill for an hour. but if you want to build speed go do some hill repeats, or 400m repeats, or a fartlek run. build endurance by going a little further or a little longer once a week. throw in a tempo run once a week to get used to running a medium distance at a higher speed. hit the weights twice a week for some muscular development and to target your weak areas. hit that concept thing once a week to build a little more cardiovascular strength without killing your legs.
stretch. eat right. quit smoking. quit getting drunk and racing your nephew.
like i said, it's so much more than just effort.
Yeah I'm not that serious about running really. Im not built for distance and the main reason I started was to lose weight. Not looking for a runners physic also if you know what I mean. just wanted to know how slow i was just to improve a bit. Not looking to enter any races either. Thanks for all the advice though.
Then what's the point about asking if your time is good?0 -
Why did we go through all this?0
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willking618 wrote: »Yeah I'm not that serious about running really. Im not built for distance and the main reason I started was to lose weight.
Running a little slower but longer will allow you to build even larger calorie deficits if that's what you want. You should be eating back some of those however.
The most useful thing you'll get out of running will be a much improved cardiopulmonary system. You'll be able to run drunk much farther.
More seriously... improving your heart and lungs will benefit everything else you do and you won't develop a "runners physique" unless you deliberately set out to do so. You'll just get the lungs and heart of a runner, a big win.
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Capt_Apollo wrote: »willking618 wrote: »Capt_Apollo wrote: »willking618 wrote: »Capt_Apollo wrote: »willking618 wrote: »beemerphile1 wrote: »I have no idea how it relates to running on a treadmill but I have noticed the median in a 5K race is usually about 8 minutes per mile pace. That would be 25 minutes for a 5K. Half the men faster and half the men slower.
Of course a race draws runners from fast to slow but most are motivated to do their best and are probably slower when not racing.
At 35 minutes you would not be the last person to finish.
Haha so I'm still really slow. This is all I wanted to know. A lot more effort is needed
it's so much more than just effort. it's building endurance and lung capacity. it's training the blood vessels in your body to better deliver oxygen to your limbs, it's core strength, it's tenacity. it's dropping weight, and race experience.
it's so much more than just going faster.
I welcome the advice as I'm on no way in the know on any of this but isn't pushing yourself to the limit every time you workout the way to achieve this. I lift weights and spend and hour on the treadmill and an hour on the concept 2 5 days a week. 3 months in I've dropped 2 stone and gone from not being able to runfor even a minute to non stop for 40 (all be it on a treadmill) I'm not looking for a pat on the back I'm just saying pure effort has got me this far.
no. thats a great way to end up injured.
congrats on getting fit and building your running ability. however, there is a difference between working out and training. an hour on the treadmill is great for being good at running on the treadmill for an hour. but if you want to build speed go do some hill repeats, or 400m repeats, or a fartlek run. build endurance by going a little further or a little longer once a week. throw in a tempo run once a week to get used to running a medium distance at a higher speed. hit the weights twice a week for some muscular development and to target your weak areas. hit that concept thing once a week to build a little more cardiovascular strength without killing your legs.
stretch. eat right. quit smoking. quit getting drunk and racing your nephew.
like i said, it's so much more than just effort.
Yeah I'm not that serious about running really. Im not built for distance and the main reason I started was to lose weight. Not looking for a runners physic also if you know what I mean. just wanted to know how slow i was just to improve a bit. Not looking to enter any races either. Thanks for all the advice though.
Then what's the point about asking if your time is good?
Curiosity.0 -
willking618 wrote: »Yeah I'm not that serious about running really. Im not built for distance and the main reason I started was to lose weight.
Running a little slower but longer will allow you to build even larger calorie deficits if that's what you want. You should be eating back some of those however.
The most useful thing you'll get out of running will be a much improved cardiopulmonary system. You'll be able to run drunk much farther.
More seriously... improving your heart and lungs will benefit everything else you do and you won't develop a "runners physique" unless you deliberately set out to do so. You'll just get the lungs and heart of a runner, a big win.
Running farther and faster whilst drunk is my no1 goal. Its what I live for0 -
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willking618 wrote: »Capt_Apollo wrote: »willking618 wrote: »Capt_Apollo wrote: »willking618 wrote: »beemerphile1 wrote: »I have no idea how it relates to running on a treadmill but I have noticed the median in a 5K race is usually about 8 minutes per mile pace. That would be 25 minutes for a 5K. Half the men faster and half the men slower.
Of course a race draws runners from fast to slow but most are motivated to do their best and are probably slower when not racing.
At 35 minutes you would not be the last person to finish.
Haha so I'm still really slow. This is all I wanted to know. A lot more effort is needed
it's so much more than just effort. it's building endurance and lung capacity. it's training the blood vessels in your body to better deliver oxygen to your limbs, it's core strength, it's tenacity. it's dropping weight, and race experience.
it's so much more than just going faster.
I welcome the advice as I'm on no way in the know on any of this but isn't pushing yourself to the limit every time you workout the way to achieve this. I lift weights and spend and hour on the treadmill and an hour on the concept 2 5 days a week. 3 months in I've dropped 2 stone and gone from not being able to runfor even a minute to non stop for 40 (all be it on a treadmill) I'm not looking for a pat on the back I'm just saying pure effort has got me this far.
no. thats a great way to end up injured.
congrats on getting fit and building your running ability. however, there is a difference between working out and training. an hour on the treadmill is great for being good at running on the treadmill for an hour. but if you want to build speed go do some hill repeats, or 400m repeats, or a fartlek run. build endurance by going a little further or a little longer once a week. throw in a tempo run once a week to get used to running a medium distance at a higher speed. hit the weights twice a week for some muscular development and to target your weak areas. hit that concept thing once a week to build a little more cardiovascular strength without killing your legs.
stretch. eat right. quit smoking. quit getting drunk and racing your nephew.
like i said, it's so much more than just effort.
Yeah I'm not that serious about running really. Im not built for distance and the main reason I started was to lose weight. Not looking for a runners physic also if you know what I mean. just wanted to know how slow i was just to improve a bit. Not looking to enter any races either. Thanks for all the advice though.
If you don't want to compete in a 5k why do you care if you can run it fast or slow?
Because its good to be good at things0 -
I've been training with a running group for three months and my best 5K time so far is 46:19. Oh well. Personally, I am thrilled that I can do it at all! I'm now working up to the 10K distance, however slow I am.0
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willking618 wrote: »willking618 wrote: »Capt_Apollo wrote: »willking618 wrote: »Capt_Apollo wrote: »willking618 wrote: »beemerphile1 wrote: »I have no idea how it relates to running on a treadmill but I have noticed the median in a 5K race is usually about 8 minutes per mile pace. That would be 25 minutes for a 5K. Half the men faster and half the men slower.
Of course a race draws runners from fast to slow but most are motivated to do their best and are probably slower when not racing.
At 35 minutes you would not be the last person to finish.
Haha so I'm still really slow. This is all I wanted to know. A lot more effort is needed
it's so much more than just effort. it's building endurance and lung capacity. it's training the blood vessels in your body to better deliver oxygen to your limbs, it's core strength, it's tenacity. it's dropping weight, and race experience.
it's so much more than just going faster.
I welcome the advice as I'm on no way in the know on any of this but isn't pushing yourself to the limit every time you workout the way to achieve this. I lift weights and spend and hour on the treadmill and an hour on the concept 2 5 days a week. 3 months in I've dropped 2 stone and gone from not being able to runfor even a minute to non stop for 40 (all be it on a treadmill) I'm not looking for a pat on the back I'm just saying pure effort has got me this far.
no. thats a great way to end up injured.
congrats on getting fit and building your running ability. however, there is a difference between working out and training. an hour on the treadmill is great for being good at running on the treadmill for an hour. but if you want to build speed go do some hill repeats, or 400m repeats, or a fartlek run. build endurance by going a little further or a little longer once a week. throw in a tempo run once a week to get used to running a medium distance at a higher speed. hit the weights twice a week for some muscular development and to target your weak areas. hit that concept thing once a week to build a little more cardiovascular strength without killing your legs.
stretch. eat right. quit smoking. quit getting drunk and racing your nephew.
like i said, it's so much more than just effort.
Yeah I'm not that serious about running really. Im not built for distance and the main reason I started was to lose weight. Not looking for a runners physic also if you know what I mean. just wanted to know how slow i was just to improve a bit. Not looking to enter any races either. Thanks for all the advice though.
If you don't want to compete in a 5k why do you care if you can run it fast or slow?
Because its good to be good at things
I thought you weren't serious about running?
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Looking around the internet has given me the following answers to your questions
Under 20 minutes: Really Great
20 - 30 minutes: Good, Acceptable, Respectable, Average
Over 30 minutes: Somewhat Slower, Still Good
Over 40 minutes: Slower Than Most In The Race, But Faster Than Everybody Still Sitting On The Couch0 -
5k is such a short race that breaking it into 10-minute increments won't tell you anything. Someone running 20:30 and someone running 29:30 are not at all the same caliber of runner.0
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willking618 wrote: »Running farther and faster whilst drunk is my no1 goal. Its what I live for
I run for beer, myself.
Improving your cardiopulmonary system may save your life. If Zombies attack while you are on your fifth pint at the pub, you'll be able to outrun your drinking buddies. Let them become Zombie-fodder.0 -
5k is such a short race that breaking it into 10-minute increments won't tell you anything. Someone running 20:30 and someone running 29:30 are not at all the same caliber of runner.
Indeed!
Also someone who is 90kg / 20kg overweight running 29:30 is doing respectably well and if they keep it up will be looking at 25:00 and lighter, soon enough.
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5k is such a short race that breaking it into 10-minute increments won't tell you anything. Someone running 20:30 and someone running 29:30 are not at all the same caliber of runner.
i know this one guy that is much much faster than i am in the 5k. i got him beat at the half-marathon distance though. i still don't understand how he rationalizes that he's a better runner than i am though.0 -
It's all relative, but a well trained runner should be able to run close to their VDot predictions at any distance assuming he or she trains for it. I would say if you *can't* at least come close to your VDot predictions, then you are not *that* good of a runner in general. Caveat that by negating that statement if the person is specifically trained to world-class levels at a particular distance...
Posting a 19 minute 5k, but being unable to run better than 2 hours at a HM (throwing out numbers) shows some skill, but poor overall ability.0 -
For the purposes of this thread VDot is missing the all-important alcohol blood level reading.0
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VDot* perhaps?0
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