How fast can you run 3km?

BossArky

In my build up to a sprint distance triathlon I yesterday ran my fastest 3km in 13 mins 55 secs.

What times do you lot do such a distance in? I want something to work towards. First triathlon is May 20th, next one is August, follwed by a dualathon and a roadrace.

muletide

not knocking your time I dont know how long you have been training but you would want to be closer to the eleven min mark

BossArky

That's what I want to hear, a challenge.

Alright - currently 13 mins 55 sec for 3km means an av speed of about 12.8kmph. You are saying 11 mins for 3km... meaning an av speed of 16.4.

I have been training for the past 3 weeks or so with this triathalon in mind, however have been going to the gym 3 times a week... just not running that much.

By the way, the race distance is actually 5km - I just stopped at 3km yesterday evening before I fell off the threadmill and got minced between the rollers.

What I did was start out at 10kmph for the first minute or so, and then add 0.3 to the speed until I got up to 15kmph...staying at that speed until the end. I find that if I start off faster than 12kmph I usually get out of breath. However, starting slowly and building up seems to avoid that.

Pherekydes

The only official 3k I ever did was a walking race! I did 15:16.

Unofficially, I ran 10:06, but based on my mile PB, I should have run about 9:40.

That was a looong time ago.

because_I_can

mile pb = 5:10s
3km pb = 10:30s

bullrunner

BossArky wrote:

That's what I want to hear, a challenge.

Alright - currently 13 mins 55 sec for 3km means an av speed of about 12.8kmph. You are saying 11 mins for 3km... meaning an av speed of 16.4.

I have been training for the past 3 weeks or so with this triathalon in mind, however have been going to the gym 3 times a week... just not running that much.

By the way, the race distance is actually 5km - I just stopped at 3km yesterday evening before I fell off the threadmill and got minced between the rollers.

What I did was start out at 10kmph for the first minute or so, and then add 0.3 to the speed until I got up to 15kmph...staying at that speed until the end. I find that if I start off faster than 12kmph I usually get out of breath. However, starting slowly and building up seems to avoid that.

not to be a kill joy...but if the best time you can do on a threadmill is just under 14mins...i'd say you will prob do around 15mins when you get on the road...wind resistance..etc.

try to get out and actually run on the road instead of the threadmill...even with an incline on it there is still a diff to 'real' running!

BossArky

Have done 5km in about 25mins on the road, circuit around London bridge / Tower Bridge and a bit of east London... but yeah. .I do spend most of the time on the threadmill.

onenightinmay

My best for 5k is around the 11m 40 secs mark. If you are going to run on the threadmill try running a minute at a fast pace and 30 seconds at jogging pace, rather than trundling along at the same pace for 10/12 minutes. This might help build up your power & stamina.

BossArky

onenightinmay wrote:

My best for 5k is around the 11m 40 secs mark. If you are going to run on the threadmill try running a minute at a fast pace and 30 seconds at jogging pace, rather than trundling along at the same pace for 10/12 minutes. This might help build up your power & stamina.

I trust you mean 3km not 5km?

Ok will try that out...

Transform

Please tell me that was a typo!!!

If not i will eat my hat and pay you €100 to see you do a 5km in 11m 40secs

Finally to the original poster - you are not following any bloody program, just going out and killing yourself is a useless way of training. Please google training programs for your distance (i have covered this before in regards to effective 5-10km training programs)

All the best

5km pb 17.15min and will do the calcutta run on the 27th in about 36min

mor

Race pb's:

3km - 12 min
5km - 20 min
10m - 73 min
1/2 Marathon - 96min
Marathon - 11 June 2006, Edinburgh

daymobrew

BossArky: Don't be discouraged by all these PBs - it's a completely different story when you try to run after a swim and a cycle.

Are you doing the Roe Valley Triathlon (750m/20k/5k) ?
If you can make it to Belfast you can enter a Titanic Duathlon (2m/10m/2m) or the Belpark Duathlons in the Phoenix Park (next is Wednesday 14 June).

I'm heading up to Belfast tomorrow and looking forward to the race. The Belpark one on Wednesday was good fun.

I recommend trying a few runs after a bit of cycling: Jelly legs!! It takes a little getting used to.

Good luck.

BossArky

daymobrew wrote:

BossArky: Don't be discouraged by all these PBs - it's a completely different story when you try to run after a swim and a cycle.

Are you doing the Roe Valley Triathlon (750m/20k/5k) ?
If you can make it to Belfast you can enter a Titanic Duathlon (2m/10m/2m) or the Belpark Duathlons in the Phoenix Park (next is Wednesday 14 June).

I'm heading up to Belfast tomorrow and looking forward to the race. The Belpark one on Wednesday was good fun.

I recommend trying a few runs after a bit of cycling: Jelly legs!! It takes a little getting used to.

Good luck.

Cheers daymobrew. I'm actually based in London. The first triathlon is one at Blenheim just outside Oxford on May 20th.. and the main one that I am aiming for is the London triathalon in August. Both are 750m swim, 20km cycle, 5km run. The cycling should be fine (previosuly have done 31km in 51:02) ... just wanted to get some hints on the running side of things.

Have you considered the tri's I just mentioned?

fletch

Off topic I know but does anybody else notice a big difference in speed on treadmills depending on which ones you've used? Personally 3km takes me about 14mins starting at 12kph building to 14kph. However I've been to other gyms and was able to run comfortably at 14kph to 18kph for the 15mins. Its really annoying me now cause I want to know which machine is under-calibrated .

daymobrew

BossArky wrote:

Have you considered the tri's I just mentioned?

No - I don't like the water anymore
When I lived in San Francisco I did a sprint tri and the 1.5 mile Alcatraz swim, both in the freezing SF Bay. Since then I've stuck with dry races - running and duathlons.

Since you are in London, there should be a wide variety of races available to you. Mix up your training. Doing other races (even just runs) will give you a chance to evaluate your training.
There are few magazines (trinews and 220 Triathlon) with tri techniques and race listings.

BossArky

daymobrew wrote:

There are few magazines (trinews and 220 Triathlon) with tri techniques and race listings.

I shall check those out, thanks.

BossArky

New pb: 3km in 11mins 56 secs.

2 min improvement in a week! I think it helped that I ran the 700metres to the gym as a warm up, then hopped on the threadmill at 14kmph and increasing until after 4 mins I was at 16kmph (the max speed).

daymobrew

BossArky wrote:

I think it helped that I ran the 700metres to the gym as a warm up

Warming up is important!
As I said before, you raise your game when there are others around. I hope the swimming and cycling are coming along too.

Squirrel

Slow coach wrote:

The only official 3k I ever did was a walking race! I did 15:16.

Unofficially, I ran 10:06, but based on my mile PB, I should have run about 9:40.

That was a looong time ago.

Me too, I did a walk 3k down in Cork in the Mazda league. I came in in around the 19 minute mark, as you can see I'm not a walker by any stretch of the imagination. Based on my 800 PB being 2:01 and my 10 mile being around 56 minutes I'd personally be hoping for around 9:30 - 10 minutes. I'm an 800 runner though