good 5km pace ,for someone not used to the distance

EmcD123

Hey,

Im just wondering whats a decent pace to do a 5km at(almost flat ground).
Today was my first time running distance like that in months and i managed 23 minutes 16 seconds, not my best but not my worst either.
Basically trying to figure what is a good time to aim for.I'm a sprinter so im not used to it at all and dont have a clue whats a good time and what isnt over 5km. Didnt feel that tired after today though so i know i can go faster

Chivito550

EmcD123 wrote: »

Hey,

Im just wondering whats a decent pace to do a 5km at(almost flat ground).
Today was my first time running distance like that in months and i managed 23 minutes 16 seconds, not my best but not my worst either.
Basically trying to figure what is a good time to aim for.I'm a sprinter so im not used to it at all and dont have a clue whats a good time and what isnt over 5km. Didnt feel that tired after today though so i know i can go faster

What are your 100, 200 and 400 PBs? Are you speed or endurance based? What is your build?

EmcD123

all my pbs are form 2 years ago when i was about 16.
100ms 12.2,was never good at it.
200m is 23.5
400m 54 flat
Usually do speed stuff ,liike 300m sessions and stuff like that, but i enjoy getting out and doing 5km runs because theyre still fast but not too short to work on endurance
build would be small,shortand definitely on the light side,

Volvoair

what age,weight, height, etc are you? were not psychics yet ........;)

EmcD123

Volvoair wrote: »

what age,weight, height, etc are you? were not psychics yet ........;)

haha okay , 18 , 60kg , 5foot 7, , not sure what other details matter.

Chivito550

EmcD123 wrote: »

all my pbs are form 2 years ago when i was about 16.
100ms 12.2,was never good at it.
200m is 23.5
400m 54 flat
Usually do speed stuff ,liike 300m sessions and stuff like that, but i enjoy getting out and doing 5km runs because theyre still fast but not too short to work on endurance
build would be small,shortand definitely on the light side,

I'm a good decade older than you, but your 400 time isn't too far ahead of mine, but your 200m is way ahead of mine, so you seem to be more speed based than me. I'd be pretty slight like yourself also. I've been doing long runs once a week as part of my training and would be doing 21:xx pretty easily, running at a steady but very comfortable pace (Have run 19 in a race). Your 5km times seem a bit slow, but if you are more speed based then that might make sense. What's your 800m PB? I wouldn't get too hung up about the 5km though. Just run it at a decent pace, where you are out of breath when you finish, but well recovered within 1 minute (not lieing on the ground at the end in absolute bits etc).

Also I see you have a training log in the fitness forum. You might be better off having that log on this forum. There's a few of us sprinters who have logs here so you wont be alone.

EmcD123

Chivito550 wrote: »

I'm a good decade older than you, but your 400 time isn't too far ahead of mine, but your 200m is way ahead of mine, so you seem to be more speed based than me. I'd be pretty slight like yourself also. I've been doing long runs once a week as part of my training and would be doing 21:xx pretty easily, running at a steady but very comfortable pace (Have run 19 in a race). Your 5km times seem a bit slow, but if you are more speed based then that might make sense. What's your 800m PB? I wouldn't get too hung up about the 5km though. Just run it at a decent pace, where you are out of breath when you finish, but well recovered within 1 minute (not lieing on the ground at the end in absolute bits etc).

Also I see you have a training log in the fitness forum. You might be better off having that log on this forum. There's a few of us sprinters who have logs here so you wont be alone.

well i've never pushed really hard before on a 5km, and ive only done about 5 of them. my 400m times should be a lot faster than it is there as i ran the 54 without ever having run the distance before, i trained for it then for a year and didnt get to race because of injury so i dont have a good time for it. haha about the log, i ended up doing a lot of cycling and will be keeping that up next year so i am reluctant to put it in the running section. hmmm so 21 seems like a good target. ive done 21 minutes 38 before so i should be able to get to that at least as a starting point

Chivito550

EmcD123 wrote: »

well i've never pushed really hard before on a 5km, and ive only done about 5 of them. my 400m times should be a lot faster than it is there as i ran the 54 without ever having run the distance before, i trained for it then for a year and didnt get to race because of injury so i dont have a good time for it. haha about the log, i ended up doing a lot of cycling and will be keeping that up next year so i am reluctant to put it in the running section. hmmm so 21 seems like a good target. ive done 21 minutes 38 before so i should be able to get to that at least as a starting point

Well if I am running 54 high and can run 19 minutes for 5km, then you, with 400m potential to go 52 or whatever, should be looking at sub 19 at the least

EmcD123

Chivito550 wrote: »

Well if I am running 54 high and can run 19 minutes for 5km, then you, with 400m potential to go 52 or whatever, should be looking at sub 19 at the least

19 minutes it is then, should be fun:rolleyes:

Chivito550

EmcD123 wrote: »

19 minutes it is then, should be fun:rolleyes:

Seriously though, it's not really important how fast you can run a 5k if you are a sprinter. Just run it at the pace you can and then forget about it until your next long run. Every sprinter is different. I've easily beaten guys over 1500m who kicked my ass over 400m and I am most certainly not a 1500m runner! Some have bigger drop offs in distance than others. Assuming you have a coach then go with what he/she says.

EmcD123

Chivito550 wrote: »

Seriously though, it's not really important how fast you can run a 5k if you are a sprinter. Just run it at the pace you can and then forget about it until your next long run. Every sprinter is different. I've easily beaten guys over 1500m who kicked my ass over 400m and I am most certainly not a 1500m runner! Some have bigger drop offs in distance than others. Assuming you have a coach then go with what he/she says.

Im doing a lot of my training now for the fun of it,these 5k is just for the craic but im still a competitive person so i like to have some goal,even if its completely unreasonable.
This year i'm specifically trying to try everything i can as a kind of new beginnings year in both the running and cycling, and doing some distances outside of my comfort zone is one of those things. I'll get to the 19, just needed a number as a target.

Chivito550

EmcD123 wrote: »

Im doing a lot of my training now for the fun of it,these 5k is just for the craic but im still a competitive person so i like to have some goal,even if its completely unreasonable.
This year i'm specifically trying to try everything i can as a kind of new beginnings year in both the running and cycling, and doing some distances outside of my comfort zone is one of those things. I'll get to the 19, just needed a number as a target.

Jack of all trades, master of none. No harm in that either. Best of luck.

EmcD123

Chivito550 wrote: »

Jack of all trades, master of none. No harm in that either. Best of luck.

Its only for this year and maybe one other. Im getting to that age where i have to pick something and settle and up till this year i had never done anything outside of sprinting on the track my whole life, and im trying to see what else life has to offer.
Ive collected good targets for each thing i'm going to attempt and going to give it a go. This was the hardest one to figure out because reading through the logs most people situations are different to mine.
I thought 21 was doing really good uptill now so 19 seems like a very fast run