Average Progression for new runner?

nellocono

Bit of a 'finger in the air' style question, but in your experience how much of a progression do you expect new runners to make in beginning starting out?

Lets say with a good training plan and dedication what would you expect in the first 6 months, first year etc.

Just curious really...

Krusty_Clown

nellocono wrote: »

Bit of a 'finger in the air' style question, but in your experience how much of a progression do you expect new runners to make in beginning starting out?

Lets say with a good training plan and dedication what would you expect in the first 6 months, first year etc.

Just curious really...

First 6 months: Plenty
Next 6 months: More
Following year: Oodles
Year after that: A little bit less
Next year: less still
Penultimate year: mere seconds
Final year: Going backwards
Next five years: No running

More seriously, it kind of depends on how you categorize progress. At the start, it can be difficult, as your body needs to adapt to performing a lot more exercise than it's used to. Too quick and you risk injury. Too slow, and you risk boredom and frustration. When your body is used to the challenge of running 40+ mpw, then you can make significant gains, by training consistently, and incorporating progressive training ideas. Eventually though, the gains wittle away, and you need to find find better ways to gain improvements (just like a drug), like taking large amounts, and taking it more often. But at that stage you'll be addicted, and there's no turning back.

token56

It's all relative, every person will start from a different point and how far each person progress will vary depending on ability, etc.

It's impossible to say how much an average person would improve in say 6 months without at least defining some starting point and goal. So for example 30 year old male, no running history, goal is 10K, can currently run 5K in x. Then you might be able to make a stab at how much a person could improve but it would most likely be a guess.

Also progression does not tend to be linear, people tend to improve in spurts, a lot of time coinciding around a race or at the end of a training period.

But anybody relatively new to running who sticks to a decent training plan for 6 weeks would likely see a significant enough improvement, its just almost impossible to say how much.

RayCun

Would depend on their starting level of fitness, age, stuff like that, surely?

Just for an example, my first 5k was about 29 minutes (Dec 2009)
March 2010 - 25 minutes, December 2010 - 22 minutes, March 2011 20.30
First 5 mile was 46 minutes (Jan 2010), 40 minutes in May 2010, 35 in Jan 2011, 32.30 yesterday.

But there are plenty of people who started off faster, and plenty who improved faster...

InTheTrees

Managing injury is important too. Knowing when to back off is vital.

BobMac104

First 6 months: Plenty
Next 6 months: More
Following year: Oodles
Year after that: A little bit less
Next year: less still
Penultimate year: mere seconds
Final year: Going backwards
Next five years: No running

is this actually a common pattern because it does make sense.

Pherekydes

BobMac104 wrote: »

is this actually a common pattern because it does make sense.

Not really. Would it apply equally to a newly-arrived 13 year-old Kenyan immigrant and a slobbish 35 year-old local?

As mentioned above, it depends on age, condition and so on. Plus, no one is really average...

Krusty_Clown

Pherekydes wrote: »

Not really. Would it apply equally to a newly-arrived 13 year-old Kenyan immigrant and a slobbish 35 year-old local?

As mentioned above, it depends on age, condition and so on. Plus, no one is really average...

Hey, we don't know if the OP is 35 years old, slovenly, crude, or obnoxious. Let's not make assumptions!

Speaking as a slobbish 40 year old, who started running at age 36, gains over the first couple of years were dramatic, but are slowing now, but still recording PBs across all distances. However, this comes at a cost, in terms of greater mileage (70-85 mpw instead of my more slobbish 35 mpw a couple of years ago), supplemented with cross training (core/weights), and greater overall commitment (better diet, more sleep, less booze).

As Pheredykes pointed out, there is no average. Abhainn has just hit M40, and just took a massive chunk off of his 10 mile time, and seems to be getting better and faster with age.

Pherekydes

Krusty_Clown wrote: »

Hey, we don't know if the OP is 35 years old, slovenly, crude, or obnoxious.

I didn't mean to imply that the OP was a slobbish 35 year-old.

It was just a random choice.

nellocono

Thanks for the replies. And no I'm not a 35 year old slob ...Am actually 25 year old, relatively fit and healthy.

Have been involved in running for the last few months. Have not been able to dedicate to it fully though as I have another sport that consumes too much time and energy for me to really focus on running. However, that will in change in March when the other sport ends and I can focus on my Marathon training plan.

Really I am just a bit impatient and want to improve my times in races as I get a bit competitive..:rolleyes:. My latest PB was in Dungarvan 10 miler last weekend in 78 minutes. Was quite shocked at this though as I had not put in any running for 2 weeks up to it. Its not a hugely fast time I know but I am wondering how much I could improve it in the next 6 months or year...

Mr Slow

nellocono wrote: »

I am wondering how much I could improve it in the next 6 months or year...

78 is very respectable, when you start marathon training and your aerobic base grows as does your strength, you'll see that time come down dramatically IMO.

marchino

nellocono wrote: »

but I am wondering how much I could improve it in the next 6 months or year...

That depends on your attitude towards the game mate.
You reap what you sow, in running especially.

By that i mean you put in the efford and dont run to the physio at the first sign of tweaking or strain. a lot of the time people STARTING OUT never progress (ie. told to reduce mileage) because, they are too busy ''looking after themselfs'' and i dont care most niggles can be ran through.
I have been very sore some days but, it makes the good days better.
But, you sound like a determinded person so you shouldnt fall under that category.

Massage is excellent in helping your body through running, in my experience and i have been successfull enough over a short period of time.

Also find a good running club or your nearest athletics club and stick with them, during speed sessions and tempos ect. Most complementary miles can be ran on your own steam.
Are you with an athletics *club already?

nellocono

Not with a club at the moment. I know of a few around but I'm not sure how to approach it or what to expect to be honest so have been putting it off.

Time to give it a bash I think...

opus

nellocono wrote: »

Lets say with a good training plan and dedication what would you expect in the first 6 months, first year etc.
Just curious really...

My first ever race was a marathon in June '10, managed to shave ~28 mins off that time by April '11 followed by a futher ~5 mins in September '11. This year I think I'll be doing well if I can improve that by another 3 mins or so!

macinalli

nellocono wrote: »

My latest PB was in Dungarvan 10 miler last weekend in 78 minutes. Was quite shocked at this though as I had not put in any running for 2 weeks up to it. Its not a hugely fast time I know but I am wondering how much I could improve it in the next 6 months or year...

I did Dungarvan in Jan 2010, the same month I joined a running group and ran 82.xx. I trained solidly then for the year and in Jan 11 ran the same course in 69.50. Missed Dungarvan this year but hope to take a couple more minutes off that time later this year!

Pisco Sour

nellocono wrote: »

Thanks for the replies. And no I'm not a 35 year old slob ...Am actually 25 year old, relatively fit and healthy.

Have been involved in running for the last few months. Have not been able to dedicate to it fully though as I have another sport that consumes too much time and energy for me to really focus on running. However, that will in change in March when the other sport ends and I can focus on my Marathon training plan.

Really I am just a bit impatient and want to improve my times in races as I get a bit competitive..:rolleyes:. My latest PB was in Dungarvan 10 miler last weekend in 78 minutes. Was quite shocked at this though as I had not put in any running for 2 weeks up to it. Its not a hugely fast time I know but I am wondering how much I could improve it in the next 6 months or year...

What other sports do you play? Does it involve a lot of sprint work like soccer or rugby?

Have a bash at all distances from 100m all the way up and see where your strengths lie and then focus on that. It is easy to get caught up in the marathon, as it is a great event, and a great personal achievement, but you never know, you could be a speed merchant going to waste plodding around at longer distances, particularly if you do a lot of sprint work in your other sports.

Whatever you do, have fun, and yes you will improve greatly in your first year