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LSHAWNNELSON's Photo LSHAWNNELSON SparkPoints: (0)
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6/28/10 10:19 P

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Kristen - Great advice!

Shawn

"Just keep swimming, just keep swimming, just keep swimming, swimming, swimming"
-Dory in "Finding Nemo"


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GYMRAT54's Photo GYMRAT54 Posts: 1,847
6/28/10 8:23 P

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I've been running for 1.5 years, completed the C25K training and still can't run a 5K in 30 minutes. I'm not the fastest runner but I'm not the slowest, either. But you know, I do alright! So do you! emoticon

4/25/09 Earth Day 5K - first 5K
7/19/10 Michigan Senior Olympics 5K - 2nd 5K
8/1/12 SP Summer Fun Run Virtual 5K - 37:00 PR

7/16/10 Michigan Senior Olympics Weightlifting Competition: Silver Medal Bench Press - 100 lbs!

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BUTTERFLYBLUE67's Photo BUTTERFLYBLUE67 SparkPoints: (0)
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6/28/10 7:48 P

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I just ran my first 5k this past saturday. My app clocked me in at 36.12 my time posted at the race was 35.52. Since my app uses my steps I will go with the 36.12. That was my best time ever. I normally run about 40-42 minutes on a treadmill. So I shocked myself. I didn't push myself and took my sweet time. The goal is to finish first as mentioned by other sparkers. Once you are well experienced then start adding speed.

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JELLYBEAN007's Photo JELLYBEAN007 Posts: 445
6/28/10 7:21 P

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Well see, that's really helpful already. I thought 30 min for a 5k was an average pace... All our races around here are small and the runners tend to be a bit hard core I guess, because 30 min. was a middle of the road sort of time. I thought that meant it was average. I guess I'll look a little further afield for a more beginner-friendly race (I guess that's the downside of living in the boonies!)
And it helps a lot just to know to work on distance first and then speed. I guess once I'm up to 5k it will come naturally?
I run with a hrm, and I've been working on keeping my heart rate low while I run. (I aim for under 75%) Do you think that, once I'm up to distance, it would be a good idea to push my heart rate up to 80-85% for the middle part of my run to increase speed and endurance? (I easily maintain this zone for workouts on non-run days)

Happiness is when what you think, what you say, and what you do are in harmony. -Mahatma Gandhi

They're my rules. I make them up! -Me


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4EVERADONEGIRL's Photo 4EVERADONEGIRL Posts: 5,651
6/28/10 2:34 P

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So glad this has helped! :-) My average pace is about 11 minutes a mile so that means it would take me a minimum of 33 minutes to finish a 5k. My quickest time so far was 36 minutes and I worked REALLY hard for that 36 minutes! LOL

So hang in there...as BankerChuck said - finishing should be the #1 goal and is a major accomplishment in and of itself.

Be proud of your accomplishments! Being a runner is something that some people can NEVER do and here you are doing it. YAY!!!!! :-) Celebrate your victory!

***Kristen***

AB West Coast Division: Unicorn Whisperer, Glitter Thrower and Rainbow Maker Extraordinaire

I'm a DONE Girl!

"Being defeated is often temporary, giving up makes it permanent" ~ Marilyn von Savant


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UNGATITO's Photo UNGATITO SparkPoints: (0)
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6/28/10 1:34 P

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emoticon kristen

I needed to hear that. I'm suppose to start W9 this week but was starting to feel bad because I cannot make it in 30min. Which is what has held me back from signing up for a race.

Your advice has definitely helped. I think I will running and gradually work myself into a 30 min 5k.

Once again emoticon

TOCONNER's Photo TOCONNER Posts: 11,780
6/28/10 12:53 P

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Awesome advise Kristen. I know I am not very knowledge on running but what I have read consistently emphasizes on increasing distance before the speed. I know a lot of injuries are caused as a result of increasing speed way too fast.



BANKER-CHUCK's Photo BANKER-CHUCK Posts: 11,598
6/28/10 12:39 P

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***Kristen***..Very good advice. I had some of the same questions. I have been killing myself to do a 5K within 30 minutes! I need to back off and consider a 35 min. a reasonable pace, or even a 40 min. I have signed up for my 1st 5K on Aug. 2nd and would like to make a decent showing. Finishing will be my 1st goal and finishing with a respectable time will have to come 2nd.

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4EVERADONEGIRL's Photo 4EVERADONEGIRL Posts: 5,651
6/28/10 12:28 P

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I don't know what your current fitness level is so keep that in mind; also I am nowhere near a certified trainer! With that said, I strongly recommend that you wait to build speed until later as a lot of it comes naturally as you just continue to run on a regular basis. Most trainers recommend that you don't add speed work in until you have been running for at least 1 year. You don't want to push too far, too fast and risk injury.

If you do choose to work on speed and/or distance now, you should only be progressing no more than 10% each week.

And as far as post-C25K training there are similar programs for both 8k and 10k, but if your goal is speed you may just want to focus on a regular running schedule of varied distances to continue building up endurance in your body.

I will add one last thing - I personally believe that 30 minutes for a 5k is a really fast run! I haven't seen any beginners achieve that time in the year that I've been running. I'm not the slowest runner, but I'm definitely not the fastest either! However, I have been at it for almost a year now and still couldn't do a 30 minute 5K even on a really good day.

Make sure that you are willing to be flexible on your goals. You should have running for your entire life so you got lots of time to improve! Take care of yourself so you don't get sidelined with an injury.

***Kristen***

AB West Coast Division: Unicorn Whisperer, Glitter Thrower and Rainbow Maker Extraordinaire

I'm a DONE Girl!

"Being defeated is often temporary, giving up makes it permanent" ~ Marilyn von Savant


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JELLYBEAN007's Photo JELLYBEAN007 Posts: 445
6/28/10 11:29 A

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I'm on Week 7 of C25K and looking for a nearby 5K to sign up for. I'm excited to be nearly finished, but I have a few concerns.
I'm still only covering about 3km in my 25 min. of running. Is there a plan for increasing my speed distance? My goal is to be able to do a full 5K in 30 minutes by the end of August (about 9 weeks from now) I'm sure it's achievable, but I could use some advice.
And/or Are there any great programs out there for after C25K?

Happiness is when what you think, what you say, and what you do are in harmony. -Mahatma Gandhi

They're my rules. I make them up! -Me


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