Realistic best time for 5k?
I'd like to get some runner's perspectives on this one.
I'm wondering what I might reasonably expect my 5K time to be. I currently run it in 28-29 minutes.
I'm 31, 6'2, 200lbs, and I run a maximum 3 times a week. I always aim for 4 runs, but only seem to be able to squeeze in 3 — some weeks only 2. I started the Couch to 5K in early summer, but only really intermittently. I've been running reasonably steadily since early September. I clocked my first 5K maybe 3 weeks ago. I've already gone from about 32mins down to 28.
Any guesses on how low I could go? My current big goal is sub-25mins.
Thanks!
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i ve been building up my pace for 6 months, i started at 34 mins for 5k. i am 39 and weighed 217lb when i started. I read a lot of stuff from the web,(there is loads of it) took on board what i thought was relevant and now i can run it in 25 mins and weigh 185lbs. The most improtant thing is to keep it up, you don t want to be trying to do your best run every time you go out, mix up the distances, pace and routes. It helped me to set short and long term goals and use my slower days to work on my form which in my opinion is very improtant if you are going to try and run faster. Keep going, remember you are going to have off days, don't let slip ups become excuses to stop. Most of all enjoy it!!
Definitely think you can go sub 25 minutes. The key with running is "Accumulated fitness". The more often you run and the more consistently (say 4 days a week for an entire year), the better you will become.
So how do you get there?
1) Run often - minimum 4 days a week but slowly see if you can fit 5 or even 6 days a week into your schedule
2) Run consistently - run every week. Don't skip.
3) Add variety - vary your pace, vary your distance, add intervals, add distance, etc.
4) Extend your long run - try to get to 90 minutes by adding 5 minutes a week. Once you get to 90 minutes, try to make the run faster. One week make the last 5 minutes medium. Next week make the last 10 minutes medium, etc.
Good luck! Let us know how you progress.
P.S. I have worked with runners of all age groups. Anyone that has 1) desire to improve 2) discipline in training and diet and 3) even a small bit of athletic talent can improve. I have seen the following as good age goals for male "non-runners"
under 30 - 21:00
30 - 40 - 24:00
40 - 50 - 25:00
50+ - 26:00
Realistic is very subjective, but I think that the numbers of the German Sports Badge could count as realistic, as they are considered to be achievable by every more or less avid athlete.
For a 5k run the numbers are:
18-29 30-39 40-44 45-49 50-54 55-59
men: 23:00 25:30 28:00 30:30 33:00 35:30*
*) this activity is not recommended for people over 55, they should talk with a medical professional before attempting.
It's always nice to see people getting into running :)
I personally run my 5k's around 15-17mins.
However, I think that time really doesn't matter, it matters whether or not you pushed yourself. I vomit after every race, but I always feel good, physically as well as mentally because I know that I did my best.
Don't worry what your time is, just do your best.
(I know that sounds "cheesey", but it doesn't matter if you don't push yourself).
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