How fast should I be running 5km

Mink

Ok so last night I gave it my best shot on a 5K run & just scraped 30mins. My pace was faster than usual & I ended up having to stop a couple times for a few secs to catch my breath.

I'd like to hear from anyone who was at 30mins for a 5k & worked up to say 25mins or 20mins & how long did it take them.

Any tips? I'd really like to get faster, I keep getting left behind on the laps at the AC meetings

token56

Probably not the answer you are looking for but, everyone progresses differently and you can't really say you should be running X mins after so many weeks of training, everyone is different. Especially if you are starting out improvements can just come in bursts. The main thing is to not get disheartened if you think you are running too slow or training with other people who are faster. It would be helpful if you were you could put up exactly what you are doing training wise so people advise you, alternatively you could have a look at some of the training guides in the useful links section here:
http://www.boards.ie/vbulletin/showthread.php?t=2055609384&page=last

Just remember its all about consistency and patience. Get some solid training behind you and you will start to see major improvements.

BeepBeep67

If you are just starting out just focus on getting out regularly and increasing the time you spend running sensibly - meaning don't increase any run or your total mileage by more than 10% per week, talking a recovery week every 4 - this recovery week would be an ideal week to try a time trail, maybe 3k or run a race. Building endurance slowly will improve your time as a newbie.
If you have at least a 12 week base, you could add a faster session to your training where you run at 5k pace or faster, but only in shorter intervals - lets say 4 x 800mts @ 5k pace with 400mt jog recovery - this teaches your body economy and efficiency.
Good luck with the training.

Mink

Thanks a mil.

Really the only training is going out 3-4 times a week & doing 5k. I usually keep the same pace throughout & then really speed it up as much as I can manage for the last 5 mins. Then finish with some stride outs as well.

I guess will just have to keep doing same thing but keep it up for a good number of weeks. Also increase to at least 5 runs a week. I only got back into running about 3 weeks ago after an 8 month break.

Does weight have anything to do with speed? For instance I'm about 5' 7" & 10st 5lbs. When I was doing a lot of running last year I was about 9st 11lbs & I feel I was faster. Do you speed up the more weight you lose (up to a point of course) based on the fact that you have less ass to drag around on the track?

DULLAHAN2

Mink wrote: »

Does weight have anything to do with speed? For instance I'm about 5' 7" & 10st 5lbs. When I was doing a lot of running last year I was about 9st 11lbs & I feel I was faster. Do you speed up the more weight you lose (up to a point of course) based on the fact that you have less ass to drag around on the track?

thats why you dont see any fat long distance runners:D the lighter you are the faster you go. For every pound you lose you gain 2 seconds thats the theory.

BeepBeep67

Mink wrote: »

Thanks a mil.

Really the only training is going out 3-4 times a week & doing 5k. I usually keep the same pace throughout & then really speed it up as much as I can manage for the last 5 mins. Then finish with some stride outs as well.

I guess will just have to keep doing same thing but keep it up for a good number of weeks. Also increase to at least 5 runs a week. I only got back into running about 3 weeks ago after an 8 month break.

Does weight have anything to do with speed? For instance I'm about 5' 7" & 10st 5lbs. When I was doing a lot of running last year I was about 9st 11lbs & I feel I was faster. Do you speed up the more weight you lose (up to a point of course) based on the fact that you have less ass to drag around on the track?

Weight can have an impact - there is a thread on here discussing it somewhere.
One point I would make it - don't get into the habit of trying to finish each run as fast as you can all of the time - it's ok occasionally (once per week maybe if you are running 4 days per week) - could lead to an injury.

DublinRunnerJoe

Mink wrote: »

Ok so last night I gave it my best shot on a 5K run & just scraped 30mins. My pace was faster than usual & I ended up having to stop a couple times for a few secs to catch my breath.

I'd like to hear from anyone who was at 30mins for a 5k & worked up to say 25mins or 20mins & how long did it take them.

Any tips? I'd really like to get faster, I keep getting left behind on the laps at the AC meetings

I started running 7 months ago, age 46, 14 st...31 minutes was my 1st 5K, I'm now doing 26.12....If you put a bit of hard work in your times will come down..a few short, long runs, tempo runs, add a bit of speed work, I like doing a bit of fartlek running, this is going for a long run we say 6-7 miles and at different points of the run I would add a bit of sprinting, I would see a lamp post ahead and sprint to the next lamp post or I would sprint for 2 minutes and then slow it down to a jog for 5 minutes...

macinalli

+1 for the fartlek as a way of improving your speed. I started it for the first time this year and in 2 months I took 3 minutes off my 5k time (24.20 to 21.30). If you keep doing your regular 5k training runs, then your times will improve slightly as your fitness improves. However if you really want to see the times come down, then you need speed specific training such as fartlek. If you're a member of a club, then they probably already do this. Fartlek with other people is the best way to go. At the start you won't be able to keep up, but there are 'rules' to a well organised fartlek session as well as other practical tips that will help to keep you in the session. You only need to do this once per week; it's bloody hard but pays big dividends.

You should also increase your distance - if you want to race 5k, then you should be able to run at a relaxed pace for at least 8-10k.

Mink

Thanks for all the advice guys.

Well lost 2 1/2 pounds already in about a week so maybe that will help. Weight loss should slow down to 1lb per week which is fine for me.

Will also study up on the Fartlek stuff (unfortunate name). I really enjoy doing the short spurts of sprinting, feels great

Also need to confront doing longer runs, I've never really ran longer than 6k. Think I'll go for 8k this long weekend at an easy pace & see how I get on.