What is a 'good' time for a 5K? I am wanting to sign up for one in September. I am 35 and I work out regularly, but have never been much of an endurance runner. For example, today I did a practice run on the treadmill, and it took over 40 minutes! What's an attainable, decent goal?
I personally shoot for 30 minutes or a bit better for a 5K. I love Cool Running's Couch-to-5K plan. http://www.coolrunning.com/engine/2/2_3/181.shtml. I also recommend that you look into the pros and cons of barefoot running. It's an interesting topic and, to me, worth a try.
I'd recommend seeing if you have a local store that specialized in running. For us, a local store is called the Running Company (http://www.erunningcompany.com/training/). They have several training programs to get people to optimal performance based upon their goals.
A lot of people shoot for a sub 30 minute 5K, but one huge hindrance to time is that many 5Ks are horrible congested. A packed Race for the Cure race could easily add several minutes as you're trying to navigate between runners and walkers.
But, I'd recommend looking into a running group or something where you have runners of all ability levels to help establish your goals and then train to hit them.
Good luck!
I am not sure of the times - but I am using couch to 5k to train for one - I have the app on my iphone and it is superb
figure its just over 3 miles a good marker is about 12min miles or better. and running on a treadmill is so much more diff than running on the pav. I guarantee you will run much faster on the road. plus you will have other runners around you. GL i miss doing those runs, i ussed to be an avid 5 & 10k runner it was so much fun.
Here's a nice resource for all runnning moms:
I think September would be really nice for a 5k, not too hot and not too cold. I am running one this Saturday and it's supposed to be 103, we've had a hot summer, like most folks in the country.
I would definitely get out on the road a few times and practice before your race. The road is much harder to run on than the treadmill. The more you train, the faster you will get. My last 5k I ran it in 33:32. I am hoping to beat this time by a minute this time around.
Also, most trainers recommend that you try running beyond the distance of the race you are training for. That way come race day, it will seem easier. I made it to 5 miles the other day. This will increase your endurance.
Here are some great websites I visit:
http://www.active.com/running/
http://www.coolrunning.com/engine/2/2_3/181.shtml
Good luck!
I am 50 and just started running in January of this year. I have NEVER run before and always said I NEVER would! LOL. Anyway, I started using the C25k program on my Iphone and it starts you out walking/running and tells when you have reached the 1/2 way point as well. I ran my first 5k in June and it was hot and I did it in 38 minutes. That was a bit slow for me, as I do run much better and a bit faster in cooler weather. My normal speed is 11 to 12 minutes for a mile. Just remember, there will be others that are faster and slower than you. Keep a steady pace and don't let the start intimidate you. Lots of people take off really fast, but you will find yourself passing them up later down the line because they could not keep up the pace. I am not fast at all, but I have found I LOVE to run and am looking forward to my next 5k in October when it is cooler. I run now in the 105 heat here in Texas and still manage pretty well. Good luck and just have FUN!!
I've been a runner for over 20 years and what's cool about running is you compete against yourself. Yeh, the lady next to you might be fast, but you don't know what kind of training she does. For instance, I'm training for a marathon and a guy I started talking to at White Rock Lake was saying he was too. The guy runs 50 miles a week. Doubt the guy has primary reponsibility over a kiddo. I'm running maybe 20. Point is everyone trains differently so don't compare yourself off the bat with another.
Work towards a 30 mins 5K. If you don't hit 30 mins this time, try another and work to beat your first time. When you do, you'll feel incredibly accomplished and proud of yourself! You should also feel that the first time because you signed up and more so got up early and finished it.
I ran my first 5K at 33 years after having my 2nd child. I could barely finish and I was so dissappointed in myself. I trained (on my own) improved and ran a 10k 4 months later and finished without any issues. I've since become a runner. I'm now 44 and run regularly although I don't do races as I have 3 kids now that consume my time, especially Saturday mornings. My oldest son, a freshman, now runs cross country and we'll run together in his off season.
Stick with it - it's a personal goal and it's so satisfying. Good luck!
Hi!
If you find yourself with a couple minutes, stop in a Run On store or Luke's Locker (both specialize in running) and chat them up. You can also get fitted for the best shoe for your foot. A great shoe can make all the difference sometimes --and not just for running! ;)
You can also get some great insight for different training classes, races, and groups from all different level runners/employees.
Happy running!
