My 5K Running Log

[Regk]

Well I have made a resoloution to get back into shape and that started yesterday! I am wanting to do a 5K run this summer and have started indoors on the treadmill. I managed to pull off 5K in 34 min with an incline of 3 on the treadmill ( Cybex Model) Now I have been reading that in order to be competetive in 5K you need to be somewhere around the 17 min mark. Is this true? Hopefully I can use this forum as I have seen a few others do and track my performance.

here is my current fitness regimen

M W F - Weight training (focusing mainly on toning)
Tu Th - Cardio

as I get my lungs back I may mix in some more light cardio during the week. As far as other activities go, I have Ukrainian dance practice for 3 hours on Sundays.

Any tips, suggestions, or comments are much appreciated!

Run 1
5K = 34min
Incline 3

 

[ichy]

What do you mean by competitive? From what I understand if you can get yourself into the low 20s you'll be perfectly respectable if not a stand-out. I'm at 26 minutes right now, but can only run about once a week because I'm recovering from a broken ankle, so I do additional cardio on an elliptical machine.

 

[Regk]

lol, I guess by competetive, I meant win races I tried training last spring for a 5K but Injured my lower back. after 2 months (running 2x to 3x a week) I believe I was somewhere in the 22-24 min ballpark.

after the injury healed I went to elliptical and was suprised that there was next to no impact to my joints!

 

[PricklyPete]

lol, I guess by competetive, I meant win races I tried training last spring for a 5K but Injured my lower back. after 2 months (running 2x to 3x a week) I believe I was somewhere in the 22-24 min ballpark.

after the injury healed I went to elliptical and was suprised that there was next to no impact to my joints!

To win races you'll likely need times better than 17...well depending on what races you run. Still, 17 is a very impressive time if you get there.

 

[RagingBITCH]

You'll need to do several things to achieve your goal:

A) Go run a practice 5K to see where you're at physically now. The 5K on a treadmill tells us nothing. You'll need to run a 5K as a practice run to see where you're at now and set a benchmark to go off of.

B) Make your goal more realistic. 17 minute 5K isn't had without a lot hard work, unless you're just a genetic bad ass. I understand you want to be competitive, but you have to be realistic. Go out and perform (A) and see how you do, and we can readjust your goals accordingly. If you run a 30 minute 5K outside, then your goal for the spring might be to lower that to 26 minutes.

C) Need to increase the number of days you run. Two isn't going to really cut it if you want to get a lot better and be competitive. A minimum of 3. First few weeks work on basebuilding via easy/hard runs to get your weekly mileage up. You'll also have a "long" run as well to throw in there. Then a sharpening phase where you'll add speedwork, intervals, tempo runs.

 

[InflatableBuddha]

Hey Reg,

There's some great advice here so far. Weight training (especially activating your core) is great strength building for runners.

I have a few things to add:

1. Mileage, mileage, mileage. RB is right - you won't get there running only twice a week. Minimum 4 runs per week; eventually you should work up to 5 or 6 runs. One or two of those can be tempo runs to get a bit of leg speed, but you don't need to hammer on your steady runs.

2. Distance. In this case, you need to be able to run farther than your goal race distance. Work on getting your long runs up to about 15 km; steady runs can be about 6-8km.

3. Goal. 17 minutes is not realistic for you right now. Within a few months, you can probably lower your 34 minute time to 25 minutes. Novice runners can make massive improvements in the first year of consistent training.

4. Training phases. There are 3 general phases: Training To Train, Training to Race, and Racing to Win. You have to build a certain aerobic base before you can handle intense interval and tempo workouts, and then you have to do a lot of races before you're ready to win one. You're in the Training to Train phase.

For reference, a 17 minute 5k is a respectable performance, but it's not going to win any races. I'm a 15:23 5000m runner (a bit faster than a 5k time on the roads) and I haven't won any 5ks. Typically you need to be in 14:30-14:40 shape to win most road 5k races.

Good luck, and don't hesitate to post more questions as you continue training.

 

[Regk]

Wow, thanks so much for the feedback! I am thinking that maybe I should just focus on the "not finishing last" aspect realistically I think what my main goal is to build my cardio endurance for ukrainian dancing. for those of you who do not know what this is, look up Virsky - hopak on youtube. we do that for 3 hours once a week! Right now I have some work/school commitments that are going to lock me into that schedule for the next month or 2 but I will try to make consistent updates!

 

[ichy]

Wow, thanks so much for the feedback! I am thinking that maybe I should just focus on the "not finishing last" aspect

Heh, my current goal is to be able to do my first 5k in the middle of the pack. That and to do it faster than the friend of mine who said he'd do one with me.

 

[Bateluer]

If you set your goal that high, OP, to win 5K races, you are in for a disappointment. That's a VERY competitive distance with a LOT of very fast runners. Its a very admirable goal, don't get me run, but if you go out and don't even place, don't get discouraged and quit running.

 

[Regk]

So I am getting all pumped up to go out running again today but I have a curious question. I have some soreness in my hip flexors and lower back from all the stuff I have been doing this week. Is it safe for me to run through this? It is not pain, just soreness.

 

[RagingBITCH]

It's prob just DOMS, you should be fine.

 

[Regk]

so basically just suck it up and be a man! lol

 

[InflatableBuddha]

so basically just suck it up and be a man! lol

Haha, more like "soreness is ok, pain is not".

 

[Regk]

Run 2

Incline 3
Time 29.34!

I need a beer! lol

 

[PricklyPete]

Run 2

Incline 3
Time 29.34!

I need a beer! lol

Congrats...was that all out...or did you feel you had more in you?

 

[Regk]

Still got more in the tank, It's just a matter of mind over body! the mind needs to shut the hell up and move the legs!

 

[Regk]

Run 3

Incline 3
Time 28:42!
Speed 6.5mph

Still got more in the tank!

 

[PricklyPete]

Run 3

Incline 3
Time 28:42!
Speed 6.5mph

Still got more in the tank!

Good Job...keep it up...you'll knock that PR down in no time.

 

[PricklyPete]

I would also recommend doing some cross training while your at it to help round out your training. Maybe some biking if you have that available to you...or an elliptical machine if you have that available. Steps are always good as well.

 

[Regk]

thanks for the advice, I am curious to see where/when I am going to hit the wall. I am just trying to increase my speed by .1 mph each run and see where it gets me. today I am not even sore, last week there was definitely some soreness. i guess I am getting conditioned!

 

[kamper]

Personally, I find that setting a goal of constant improvement does not work for me. There are days when you just don't have it and there are days when you do really well, which makes it really hard to get a better time the next run. If you expect to improve any time, this can be quite discouraging.

I just go out with the attitude that running slow is better than not running at all, but during the run I usually push myself as hard as I think is reasonable. My biggest improvements have come not when I'm pushing myself to be faster, but simply when I'm running more, fast or slow.

That said, if you're improving steadily, don't stop!

 

[PricklyPete]

If you are running on the treadmill, one way I've found that helps me improve my times is to up the speed every x amount of minutes. So on a 5 mile run, I might start out at 8.6 MPH and then up the speed 0.02MPH every 7.5 minutes until I hit 30 minutes...then I pretty much up the time every couple of minutes and max out at 10MPH. I'll keep with starting point until it feels like normal, then I'll move my level up .02 MPH (starting at 8.8MPH for instance). So it looks like this:

0-7.5 mins - 8.6mph
7.5-15 mins - 8.8mph
15-22.5 mins - 9.0mph
22.5-30 mins - 9.2mph
30-32 mins - 9.4 mph
32-finish 10 mph

After a couple of weeks...

0-7.5 mins - 8.8mph
7.5-15 mins - 9.0mph
15-22.5 mins - 9.2mph
22.5-30 mins - 9.4mph
30-32 mins - 9.6 mph
32-finish 10 mph

I mix these runs up with sprint 3 milers, easier/steady long runs outside, and cross training (bike, stairs, etc). This has helped me improve my times as well as gotten me used to finishing strong.

 

[Regk]

Run 4

Incline 3
Time 28:14
speed 6.6MPH

I need 2 beers... lol

 

[Regk]

Run 5

Incline 3
Time 27:48
Speed 6.7MPH

run felt pretty good, shins are a bit sore though

 

[zebano]

If you are running on the treadmill, one way I've found that helps me improve my times is to up the speed every x amount of minutes. So on a 5 mile run, I might start out at 8.6 MPH and then up the speed 0.02MPH every 7.5 minutes until I hit 30 minutes...then I pretty much up the time every couple of minutes and max out at 10MPH. I'll keep with starting point until it feels like normal, then I'll move my level up .02 MPH (starting at 8.8MPH for instance). So it looks like this:

0-7.5 mins - 8.6mph
7.5-15 mins - 8.8mph
15-22.5 mins - 9.0mph
22.5-30 mins - 9.2mph
30-32 mins - 9.4 mph
32-finish 10 mph

After a couple of weeks...

0-7.5 mins - 8.8mph
7.5-15 mins - 9.0mph
15-22.5 mins - 9.2mph
22.5-30 mins - 9.4mph
30-32 mins - 9.6 mph
32-finish 10 mph

I mix these runs up with sprint 3 milers, easier/steady long runs outside, and cross training (bike, stairs, etc). This has helped me improve my times as well as gotten me used to finishing strong.

That's what I do, but I start slower and end sooner. =)