what should my running goals be? i.e . how long should it take me to run 5km?

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ilovedallasg...

Joined: Jan 12
Posts: 52

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Posted: 23 Mar 2012, 08:08
Hey guys!

Im someone who always said 'im not a runner' and would puff out after just a few minutes. But ive been working really hard at building my fitness as im losing weight.

Last night I set the tredmill at 'fatburner' mode with max speed 9.7 and i ran 5.5km in 40 minutes. Id like to one day be able to run 10km. Just trying to set some goals!! Smile

should i keep running 5km and try increase speed?
or should i see if i can maintain the pace but for longer (therefore running further) ???
JessWhatINee...

Joined: Jan 12
Posts: 275

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Posted: 23 Mar 2012, 08:53
From what I've read, increasing distance is best to work on first. Build your endurance, increase your weekly mileage.
ilovedallasg...

Joined: Jan 12
Posts: 52

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Posted: 23 Mar 2012, 09:17
oh thanks jess! This sounds alot more fun too. Id love to be able to say 'oh yeah just went for an 8km run, no biggy' Wink

JessWhatINee...

Joined: Jan 12
Posts: 275

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Posted: 23 Mar 2012, 09:29
i was looking for the article i read just yesterday but can't find it. it read something like if your running less than 25 miles per week, work on increasing miles. i believe it was in a forum about training for a half marathon. i guess it depends what your goals are. if you want to run 10K, i guess you should work up to that distance at a comfortable pace, then work at getting faster at it.
lkelsen

Joined: Mar 12
Posts: 2

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Posted: 23 Mar 2012, 09:36
I was always taught to increase distance then do drills to increase speed. Runners world will have drill exercises you can do when you have mastered the distance.
ilovedallasg...

Joined: Jan 12
Posts: 52

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Posted: 23 Mar 2012, 09:43
oh cool. Im really trying to A) get fit for netball B) burn as many calories as possible and C) increase fitness to become a comfortable regular jogger.

Netball is so high intensity stop-start running for an hour- and i need to be able to last a whole game without losing puff. I think I should do what you said and work up distance (stamina) before i concentrate on speed.

This would also help with my motivation because i could set goals to increase my distance by a certain distance per week, building up until i can run 10km without stopping.
ilovedallasg...

Joined: Jan 12
Posts: 52

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Posted: 23 Mar 2012, 10:26
thats awesome advice thanks bkeller. Ill just aim to increse by 10% a week then. I am a typical all or nothing person so i tend to work too hard and then burn out, and then end up doing nothing. 10% a week is do-able. cross training/RPM class on days im not running Smile
Its amazing the difference in my fitness now, in comparison to how I was about a month ago. AMAZING
amarie878

Joined: Oct 11
Posts: 12

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Posted: 26 Mar 2012, 08:29
Can't hurt to check out the Couch to 5k program at coolrunning.com. Granted, it's usually for new runners, but you could also use their program to get faster - use their walking parts as jogging and the running parts as fast running.
Ninjapanda

Joined: Mar 11
Posts: 188

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Posted: 26 Mar 2012, 08:49
anyone know of any cool free apps to download for the couch to 5k program? i havent found any that are good and i dont really want to pay.
sjcoray

Joined: May 10
Posts: 123

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Posted: 26 Mar 2012, 09:17
I downloaded a free HIIT (high intensity interval training) app that was free and created sets and workouts for the C25k program - it took a little more time than just downloading one as it had been created, but it worked for me.
Does anybody really think that they didn't get what they had because they didn't have the talent or the strength or the endurance or the commitment?
- Nelson Mandela
30x30

Joined: Oct 10
Posts: 28

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Posted: 26 Mar 2012, 10:28
I too always said "I'm not a runner and never will be." But I started the couch to 5k last week. Good luck!
Lauren0426

Joined: Mar 12
Posts: 6

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Posted: 26 Mar 2012, 11:44
I am also "not a runner" but a few years ago was able to run with a trainer 2x a week. We began with running 1 min, walking 1 min intervals and increased the min running/vs walking until I could run a whole 5k steady. Mind you it's not a quick pace, I was able to run two races and I think I finished in around 28min for my best time. I think that's an average pace for most non-runners. It really just boils down to breathing technique as well, to get that rythm down so you don't feel out of breath.
Jannyca

Joined: Feb 12
Posts: 1

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Posted: 26 Mar 2012, 16:08
Have you looked at the Couch25k podcast? I did it last year, to get myself up to running a 5k... I petered out around Thanksgiving....BUT, I highly recommend it! You download the podcasts and the guy tells you when to run and when to walk. He makes it VERY gradual and VERY do-able!
ilovedallasg...

Joined: Jan 12
Posts: 52

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Posted: 28 Mar 2012, 22:24
Thanks for all the advice Smile LAUREN0426 this is what i did to get my fitness up. I began running.a minute walking or a minute- then increased to get me to eventually be able to run without walking. Im definately going to download the couchto5 program and see how.i can adapt it to my current level.

Goodluck 30x30 and jannyca! Its possible! It will seem hard, and then one day you'll just think 'hang on? I just ran 6km?! Omg!' Haha



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