5k run

That's pretty good depending on your age. Look up results in your area 5k's and you will know where you stand. Heart rate training helped me a lot when I was doing 5 and 10k races on a regular basis.

I was getting good at running in school many years ago . My first goal was to break 20 minutes . The start of the school year in 9th grade I ran my first sub 5 minute mile and ran a 5k for cross country try outs in 17:30. If you're trying to get your best time possible at a 5 k, you should be dedicating one day a week to hill workout and one day a week to speed work . Between those 2 it would be speed work over hills.

Just looked up results this morning. I'm 28 and the most recent 5k race in my area, I would have landed about 5th or 6th out of 15. Thanks for the advice. The hills sound like a good idea. I will have to start trying that.

During wrestling in high school, we would run 2 days a week. I have no idea what my times were because I didn't care, but it was about 3.5 miles. At the end of the run, we would hit a hill that was probably a 45 degree incline and was 1/4 mile long. You were jogging but it felt more like you were at walking pace.

if you can hold a sub 7 min pace, that is stupid fast, I don't care who you are. Shoot, just over 7min pace is fast.

If you want to feel down about your speed, look at the top Boston Marathon runner splits. Pick any 3 miles and that time is waaay faster than most weekend warrior 5k runners.

Ran a 5 miler tonight at just over 39 minutes. I wanted to get under 40 as i figured that would be a good stead pace. Never ran 5 miles at once in my life. I figure if I can run further than a 5k, the 5k itself will eventually "feel" a lot shorter.

Dirty Britches wrote:

if you can hold a sub 7 min pace, that is stupid fast, I don't care who you are. Shoot, just over 7min pace is fast.

If you want to feel down about your speed, look at the top Boston Marathon runner splits. Pick any 3 miles and that time is waaay faster than most weekend warrior 5k runners.

This is why I won't go run with my wife, she runs 6:45 pace for 3miles. She did a 13.1 today in training for the Cowtown half marathon and avg 7:42. Screw all that noise!!! BTW she turns 47 this weekend.

If I can maintain 10min I'm happy but I'm 28lbs heavier than when I was running in the Marine Corps as well.

Good luck man on your running.

Thats a solid pace. I feel like anything under 25 mins for a 3 mile run is decent

Back in my running days I did 6 miles a day and ran a bunch of 10K's, so I thought a 5K would be no problem. Damn near died. On your toes running hard the whole way. Sorry, can't remember my time.

Getting mileage at 5-8 miles a day will certainly help lower your time, but the biggest benefit is tempo running or fartlek.

Basically, say you do 6 miles, you spend 2 mile at just your "average training" pace, 1 miles race pace, 1 mile back to average, 1 mile back to race pace, 1 mile to below average.

Or, you commit to a certain time; if it takes you 40 minute to run 5 miles, spend 15 at racepace, the rest at whatever interval feels comfortable, leaving some to warm up and cool down.

You don't have to train at a full 5k race pace, but need to mix it up to nail down where your race pace and tempo really is.

I use to run quite a bit, and raced 5K's a lot, I would Sprint between telephone poles, really gets your heart rate up, and your 5K times down

Uncle Tony wrote:

I use to run quite a bit, and raced 5K's a lot, I would Sprint between telephone poles, really gets your heart rate up, and your 5K times down

We would do those ,we called it an Indian run . We would run 5 miles at a moderate pace single file , every 30 seconds ,the guy in back would sprint to the front.

Yup got me to a sub 6 minute mile

Me too, I did the telephone poles interval thing, had about a 3+ mile run at night, started the telephone pole intervals around mile 2 for about 1/4 mile and back to regular pace then sprinted out the last 1/4 mile or so.

Husqvarna used to have interval training tips in their owners manuals. I am pretty sure I stole the idea off of that. Maybe i stole it off of you Uncle Tony. I never tried a mile run but ran a 6 minute for the 1st mile during a 5k once, took off too fast. sub 6 minutes is pretty darn fast Those are the guys running 18 min 5 k's

I think I got the telephone pole thing from runners world or something? I use to rip up seamans neck road, great for training, not to much traffic
Those husqvarna manuals were pretty cool

My fastest ever 5k (back when I was in shape) was a 19:44.
About killed me, but I got under 20:00, which was my goal.

Ran cross-country in high school. I believe those were 5k runs if memory serves me. I would be between 17-18 minutes on average each race. I really enjoyed running back then. Haven't ran now for a long time. Partly due to a back injury I had. I'm three years removed from my back fusion and feel good. Always think about taking up running again.

My best times ..
3mi 18:06
10mi 62min flat
20mi 3:07 i had a good first 13

Hell 23min is fine.

My best time for 5k is s bit over 19 mins. I can sit on 4:30 min per k pace for 10-15 km

Been doing a few park runs recently, here in the uk a free 5k run held round most parks in the country every weekend.

Quickest so far is 19.20 for 5k and 10k 40.55.

My ambition is to break the 40 min mark but just can’t crack it, I always get terrible shin splits doing the longer distances so my training suffers.

I’d say anything around 20 min mark is decent. There’s one guy who I see often is hitting high 16s for 5k it’s jusy crazy!

flymoto wrote:

Been doing a few park runs recently, here in the uk a free 5k run held round most parks in the country every weekend.

Quickest so far is 19.20 for 5k and 10k 40.55.

My ambition is to break the 40 min mark but just can’t crack it, I always get terrible shin splits doing the longer distances so my training suffers.

I’d say anything around 20 min mark is decent. There’s one guy who I see often is hitting high 16s for 5k it’s jusy crazy!

What kind of shoes are you running in? The closet thing i got to shin splints was from saucony sneakers ,they have way to much cushion. The cure for shin splints is a 5 gallon bucket full of ice water , have fun and no cheating ,just plunge your leg in there and take the pain!!

flymoto wrote:

Been doing a few park runs recently, here in the uk a free 5k run held round most parks in the country every weekend.

Quickest so far is 19.20 for 5k and 10k 40.55.

My ambition is to break the 40 min mark but just can’t crack it, I always get terrible shin splits doing the longer distances so my training suffers.

I’d say anything around 20 min mark is decent. There’s one guy who I see often is hitting high 16s for 5k it’s jusy crazy!

MR. X wrote:

What kind of shoes are you running in? The closet thing i got to shin splints was from saucony sneakers ,they have way to much cushion. The cure for shin splints is a 5 gallon bucket full of ice water , have fun and no cheating ,just plunge your leg in there and take the pain!!

Yeh that’s interesting actually. I have been tempted to get some new trainers jus don’t want to lay another £60 out if it doesn’t help. I already purchased some new ones however they still have a lot of cushion in. I also invested in some fancy insoles but they didnt seem to help either! Never heard of the ice treatment though, I do love my running it, so it is frustrating. Might try and get on one of the treadmills at new balance and see if they can help me out.

I'm not sure if the athletic stores still have those pressure sensitive pads to stand on or not. One of the larger stores had an electronic plate that would detect the pressure areas of your foot print and from there recommend a shoe. I always had flat feet with no arch and the Asics or Brooks always treated me the best . Nike are good for people with high arches.