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Was running a 13.5 minute mile five or six weeks ago when I first decided to start running, I'm down to 9:05 for a mile this morning.
I've been alternating between running 1 mile (plus a few minutes of walking to cool down), and trying to run a little more of that 5k in 24 minutes (my goal time for a complete 5K). I'm up to 2.4 miles in 24 minutes, so thats averaging about 10 minutes a mile over an extended run, and I think I could complete a 5k in maybe 32-33 minutes at the most.
So what's my next step in my quest to run a 5k (and place in my age group in a medium size race)? I think I've made great progress, so do I just keep doing what I've already been doing, or is there some tricks or tips? One thing I know that I need is a pair of real running shoes - from a real running gear store where they can match my shoes to my running style.
Was running a 13.5 minute mile five or six weeks ago when I first decided to start running, I'm down to 9:05 for a mile this morning.
I've been alternating between running 1 mile (plus a few minutes of walking to cool down), and trying to run a little more of that 5k in 24 minutes (my goal time for a complete 5K). I'm up to 2.4 miles in 24 minutes, so thats averaging about 10 minutes a mile over an extended run, and I think I could complete a 5k in maybe 32-33 minutes at the most.
So what's my next step in my quest to run a 5k (and place in my age group in a medium size race)? I think I've made great progress, so do I just keep doing what I've already been doing, or is there some tricks or tips? One thing I know that I need is a pair of real running shoes - from a real running gear store where they can match my shoes to my running style.
Was running a 13.5 minute mile five or six weeks ago when I first decided to start running, I'm down to 9:05 for a mile this morning.
I've been alternating between running 1 mile (plus a few minutes of walking to cool down), and trying to run a little more of that 5k in 24 minutes (my goal time for a complete 5K). I'm up to 2.4 miles in 24 minutes, so thats averaging about 10 minutes a mile over an extended run, and I think I could complete a 5k in maybe 32-33 minutes at the most.
So what's my next step in my quest to run a 5k (and place in my age group in a medium size race)? I think I've made great progress, so do I just keep doing what I've already been doing, or is there some tricks or tips? One thing I know that I need is a pair of real running shoes - from a real running gear store where they can match my shoes to my running style.
If you want to build endurance and stamina, go on longer runs.
I typically do 7:30 - 8:00 minute miles and run 9-12 miles every other night. If you want to increase endurance just set a specific time per mile and a specific distance and build from there.
Played soccer in college and I've always been pretty astute at running long distance even when out of shape. This has worked for me though.
I was a competitive runner in high school and college, but not since I broke my back... do hill work outs. We did them all the time. Great for endurance. Builds up the muscles... works the lungs... I still do that since I can't do distance. Run up the hills and walk down them. Do that for an hour. sprint them... don't jog them. SPRINT!
Is it better to run every other day, or every day? I've been running five or six days a week.
What's your age group?
The last sanctioned 5k I ran I placed 4th in my age group. I was 53 years old at the time.
I think my time was 25 minutes and some seconds.
When I train for a set distance and time goal, I set reasonable goals on myself.
I try to train on a very regular basis.
I try to increase the distance I run by about a 1/10 to 2/10 a mile per week. (I typically train on a treadmill)
I will make one day, usually the Saturday session, the day to increase my distance, then use my other runs to try to match that distance.
The worst thing to do is to be in a giant hurry to increase things. Good way to injure yourself and have to take a break.
I find that I can lose months of endurance work by only missing a week or two of steady running.
Set reasonable goals for each week. Kinda like trying to lose weight. Slow and steady.
In Delaware there's a website that lists all the sanctioned running events for the year. They also post results from previous races.
I can easily see what times are being run by people in my age group. Perhaps you can find a similar site for your area.
I'd guess that for sure, to place in a race, you'd need to be under 25 minutes for the 5k. (a lot depends on your age)
I'm 52, will still be 52 when I enter my first run this fall. Yea, I was shooting for a 24 minute 5k because when I looked at results of several mid size races, that's what I would need to do to place in the top 3 in my age group.
That may be unrealistic though, I smoked for 25 years (quit a few years ago) and I will only have about 6 mths run training before I do my first run in the fall. I ran a 9:05 mile this morning, so I've cut a lot of time off my first mile, but I realize it's going to get harder and harder to reduce my one mile time and to increase the length that I'm running in 24 minutes.
It's my personal opinion that you need rest days in-between running days.
Running is very hard on your joints and bones.
You can do other exercises on the non-run days. Weights. Swimming.
Stretch a lot though. Stretch. A. Lot.
I'd never recommend running every day.
Especially if you're over 40 years old.
(I know - you didn't ask me) :mrgreen:
...
I try to train on a very regular basis.
I try to increase the distance I run by about a 1/10 to 2/10 a mile per week. (I typically train on a treadmill) ...
So you don't think that outside running is "better" than treadmill?
Can you match your outside run time with your treadmill running time?
Also, do you run at an incline on the treadmill? I read that a 2% incline makes treadmill roughly equivilent to outside running, don't know how accurate that is.
The few times that I've done outside running I was so miserable that I had to stop and take walk breaks, while on a treadmill I can run for 24 minutes (2.4 miles) without walk breaks, although I may vary my pace a little, four minutes fast, a minute or two slow, then fast again, slow again, finishing the last 10 minutes or so at a steady moderate pace.
If you want to build endurance and stamina, go on longer runs.
I typically do 7:30 - 8:00 minute miles and run 9-12 miles every other night. If you want to increase endurance just set a specific time per mile and a specific distance and build from there.
Played soccer in college and I've always been pretty astute at running long distance even when out of shape. This has worked for me though.
That's pretty much what I have done. I make a mental note at my first mile time, my 1.55 mile time (half 5k), and how many miles I run during 24 minutes. I picked 24 minutes because that's my goal for an entire 5K run, so I figure as long as I can run just a little further in that time span each week, I will eventually be able to get to 3.1 miles - so I'm at 2.4 miles now, if I can add a tenth to that each week, in seven weeks or so I should be to a 24 minute 5k, although that may be a little ambitious, even if I only add .05 miles a week, I should be close to a 24 minute 5k by Labor Day.
So should I be running for longer than 24 minutes? I've only completed the full 5k once, that was the first day I started running, took me nearly 45 minutes and I hurt so bad afterwards that I didn't run for three more days. I'm fairly confident that I could run the full 5k in maybe 32 or 33 minutes now.
Any thoughts on this? Anyone compare their fasted runs to runs after breakfast or evening runs?
Is it better to run every other day, or every day? I've been running five or six days a week.
I personally run 6 - 7 days a week if I can.
How old are you? Just asking because the OP is in his 50's.
Bones, muscles, and tendons in our 50's aren't what they used to be in our 20's.
I think a 50+ year old just getting into running is risking injury without having adequate rest days between runs.
And of course "rest days" can be used for different kinds of exercises.
Just my 2 cents. Your thoughts are on that will be appreciated.
Totally wasn't aware of age -- understood.
Yeah I'm speaking from a much younger perspective to be sure.
Do you think that you get more cardiovascular improvement from running every day?
I find that generally it becomes more and more easy for me, yeah.
I run in my neighborhood which has quite a few hills and inclines so that helps a lot too. I'm to the point where typically I don't stop running because I am out of breath but because my legs start to cramp. I don't typically carry water on me while I run so I don't refuel as I'm going which is why I think this happens more often than not.
I also might do something like eat a tablespoon or two of peanut butter before I go on a run which is really great for what it has in it. Slow to digest.
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