45 minute 5k

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  • drgndancer
    drgndancer Posts: 426 Member
    You can train yourself to run faster by running DOWNHILL not up hill. A lot of people think that because its harder it will make you faster, its not the case


    Mix your training up a little bit.
    Go outside for a start. The ground outside doesn;t move under your feet. Doing 5k outside and 5k are a threadmill are totally different, WIND< RAIN, uneven surfaces

    To increase your running times, run downhill at angles of roughly 15degrees and try lenghtening your stride as you do it.

    Also do some interval running. So run 200 metres as fast as you can, then slow right down for a minute, then run 200metres as fast as you can, slow down for a minute, do that about 8 times, once a week. Have warmed up first.

    But never mind worrying, sure the atmosphere is amazing at these things, you will LOVE IT

    Running downhill for extended periods of time will do your quads in. Lengthening your stride on hard ground in order to run harder and faster is a recipe for shinsplints.

    OP be really, really careful.

    Not to mention that it's not good for your knees and your risk of ankle injury is much higher. Downhills are the dangerous side of hill running. If it were possible on the normal "circuit" or "there and back" course that most people run by necessity, coaches would generally prefer that you not do the downhill portion of hill runs. Of course, logically most hill runs (unless you can get someone to help you do a point to point run) are roughly equal parts up and down.
  • jsj024519
    jsj024519 Posts: 400 Member
    I have been "jogging" 3.1 miles on the treadmill about 3 times a week for a few weeks now. It usually takes me 45 minutes to complete (I count my warm up/cool down). I will be "running" a 5k in October and I'm worried I will still be at 45 minutes. I know that it's better to take a long time than to not do it at all, but I don't want them to be packing up while I'm still finishing the race. Is that irrational or should I wait until I have a better time to sign up?
    Thanks!

    You can only run as fast as you train. If you want to run, for example a 30 minute 5k, you must train your body to run at pace that will allow you to get you to your goal time.
  • snowyd20
    snowyd20 Posts: 176
    I've been doing a 5K once a week in my workouts for the past 4 weeks. The fastest I've done it is 33 minutes. I'm thinking about entering a 5k, however also know it will be different outside than doing on the treadmill.
  • JavaArk
    JavaArk Posts: 7 Member
    I say go for it! I understand your hesitation, but I agree with a lot of posters here, that most people are very supportive! Every step, every exercise and every race is just a building block to the next! :) I am supposed to do my first 5k this fall too. I am nervous too. I am not a runner, but have decided to do it. I did hurt my ankle running a few weeks ago and my training has been off, so I have no idea what time frame I can run a 3 miles now... Good Luck to you!!
  • noKTdidnt
    noKTdidnt Posts: 61 Member
    I ran my first 5K and finished in 43 minutes. (Yea!!) And while there were a ton of runners ahead of me, I'd say a good chunk of people were behind me, too! Don't worry about your time! Compete with yourself and don't worry about the others. :)
  • geordiegirl27
    geordiegirl27 Posts: 307 Member
    1st of all well done on getting on the treadmill consistently. 2ndly you do need to run outside to see how you fair, it is totally different (personally i cant do the treadmill as I get bored so extra well done)

    Enter your race and the others have offered great advice I'm sure that you wont regret it, my 2nd ever race I was last and you know every single person who passed me as they were leaving cheered me on, runners are generally very supportive & encouraging.

    Once you get used to running outside some intervals will help your pace, I started off running harder between two lamp posts then jogging out until I had recovered, the quicker pace will come but dont risk injury in the meantime.

    And if you do a 45m 5k this time you can go for a quicker time next, use this one as a baseline to work from.

    Lastly - just remember you are faster than those sitting on the couch - go for it :glasses:
  • lbetancourt
    lbetancourt Posts: 522 Member
    know plenty of other folks said it.... but i have to say it ..... get off the treadmill & hit the road.

    happy running & good luck.
  • cdprouty
    cdprouty Posts: 140 Member
    Here's your new plan:

    1. Sign up for the 5K
    2. Start running outside...you will benefit from training under the same conditions as the race. So unless the race is on a treadmill, start running outside.
    3. Try to shave 20 seconds off each mile, each week. That's both manageable and attainable, especially when you start running outside. Do that and by October you'll be in the 30's for your time. The rush of race day will shave another little bit off your time.

    Friend a bunch of runners on MFP to keep motivate. I run 6 - 7 days a week, friend me, I'll push ya.
  • cdprouty
    cdprouty Posts: 140 Member
    Also, if it's your first race...forget about the time and enjoy the experience...running is 10% physical and 90% mental...enjoy your time, whatever it is...
  • lstranko
    lstranko Posts: 4
    You will find that the "excitment and buzz" before and during the race will up your pace....but just remember to keep going at a speed you are comfortable with. My first 5K I ran the first mile in 8 minutes...my pace is usually a 12 minute mile...I jog. I ended up with stomach cramps and a charlie horse and finshed in about 43 minutes (walking the rest). The 2nd time I ran I made sure the first few songs on my ipod were at my "pace" so I didn't worry about everyone zooming past me. I ended up doing that one in 35 minutes and jogged the entire way (it was painful but I was determined NOT TO WALK!).

    If you don't want to run outside, by trainer has said to set your treadmill at a 1.0 incline, to mimic the outdoor conditions. But your shins will be killing you b/c your treadmill absorbs most of the shock...unlike the concrete.

    So...I say DO IT!!! What have you go to lose...but pounds! Best of luck!
  • bcattoes
    bcattoes Posts: 17,299 Member
    There will likely be others that take that long or longer. Even if you are the last person in, I doubt it will be by much.
  • kerchki
    kerchki Posts: 63 Member
    Go for it, and remember you are only competing against yourself. And if you finish it then you've already beaten your best race time! I will say that my 3rd 5K, didn't have many people in it and the walkers seemed to choose the 1 mile option, so there were no walkers. I came in second to last, but my time (34 minutes) was faster than my previous time by 5 minutes so I didn't care about the other runners. And there were still plenty of people at the finish line cheering when I crossed.

    Now, I know that is the exception, in most 5Ks, there will be plenty of people finishing after 45 minutes, but I say that to say even if your nightmare comes true and you are last, it's still a great feeling to run it and finish!
  • Mistyblu08
    Mistyblu08 Posts: 580 Member
    Go for it!!! You can do anything you set your mind to! Have faith in yourself...set a goal time and try to reach it but if you dont then its ok ....at least you took the challenge on! Also I would follow the others input by getting some jogging outside too...it is more of a workout for sure and also ...I wouldnt count your warm up or cool down....they wont be counting that in for the 5K time :) Good luck!!
  • gdphilippe
    gdphilippe Posts: 9 Member
    I just finished my first 5K this morning and I was in right at about 45 mins. I wasn't the last, but I was near the end...whatevs! I still did it.
    I will say that jogging outside is absolutely different from the treadmill I'm used to. It was way harder on the pavement. Lessons learned, I guess.

    I'd recommend that you try a little bit of outside practice before the event!

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