Male 6'1 170 pounds. Absolutely no practice before running this time
Male 6'1 170 pounds. Absolutely no practice before running this time
Better than a 24
Surely better than average considering no training. Train seriously for like 3 months and see if you start outrunning some regular club runners who has been running longer than you, and then you will start finding answers to your running ability if you just study and analyze the outcome but above all keep training to get better
How do you train for a 5k? Just lots of mileage or any specific workouts that are recommended?
Not bad for a first time, pretty good if you are over 40, it would land you top 30% in a local road race so you are fitter than average but that isn’t really much to be proud of because obese = average. But to be honest with you, with a 23 minute 5k, the only reason you are fitter than average is because your bmi is lighter than the average obese person. In terms of conditioning, you are average. Which means at your weight it is a mediocre effort and you could get much, much faster if you properly trained for the distance.
Compared to male runners training 5-7x a week in the prime of their life, this time is quite poor and you should aim to be much faster. If you are in your prime and have no lifestyle restrictions such as excessive smoking or drug use then could get sub 20 quite quickly, that should be your next aim. After you start getting under 20 you should aim to knock off a minute at a time as it will get slightly arder until ou reach 17 minutes, in which case you should train to lower our time by 30 seconds u til you reach 15. Once you are sub 15, every few seconds becomes hard to shave off.
Huey wrote:
How do you train for a 5k? Just lots of mileage or any specific workouts that are recommended?
Yes, if you are currently running 15 miles per week then build up slowly over 6 months to 40 miles per week. Don’t push this, listen to your body and back down straight away if ou experience any niggling pains. Run at an easy pace so for you, around 9 minute miles. Build up to running 40 minutes a day for now, some occasional light sprints at the end of runs 1-2 times a week won’t hurt but don’t overdo this right now.
Once you get comfortable at higher mileage, add in the workouts. After about 1.5 months of solid mileage building, I guess it would be fine for you to add in some 800m intervals ONCE a week at a faster pace (say 6/7 min mile pace)
https://www.c25k.comHuey wrote:
How do you train for a 5k? Just lots of mileage or any specific workouts that are recommended?
Not too shabby actually.
Don’t brag about it people though. Well... actually, yeah you probably could go down to the office and brag since most people don’t know the difference between a 13 minute 5k and a 40 minute 5k.
Good job, but keep going :)
I'd say it's good if you haven't run before. Did you really do zero training?
You could improve lots.
I'd just start with low mileage e.g. running three times a week, for 2-3 miles a time or interspersed with walking (depending on your sports background), then go 10mpw, 15mpw... but make sure you don't increase every single week, every 4 weeks or so you need a rest week that is a slight drop in mileage, so it could go:
10
12
15
18
15
18
20
22
24
20
24
28
30
rest.
Huey wrote:
Male 6'1 170 pounds. Absolutely no practice before running this time
In case this isn't a troll..
Nothing terrible about it at all my friend. Running times are all relative. Are you comparing your fitness to the ex college runner who's averaging 70 mpw without trying much, then yeah your 23 minute 5k is light years behind their 15-low 16ish effort, but that's not a reasonable measure.
I'd start with examining where your fitness has been in years past, your age, and even more importantly, some other measurables. Did you feel absolutely maxed out at the end or halfway through? How did your gate and stride feel at that pace? Did you recover relatively quick after the run or did you feel wasted?
Measuring those are more indicative of your fitness vs your time up against a much more seasoned runner. Relative easy running is really important, and this took me a while to figure out too. It allows you to run almost daily, and really hammer your harder effort days. Depending on your history with running too, getting in strides on a weekly basis after your "easy" days help your body become comfortable in that fast running motion.
Getting to 30-40 mpw comfortably, and that 23 minute 5k will surely drop a lot in time. Best of luck!
Nice!
Congratulations on your first 5k, as few people have already mentioned that 23mins is for non trained is pretty good. Depends what you running goals are will depend on what you want to do next, if it’s just to stay fit go for a couple of runs during the week with some faster speeds mixed in. If you want attempt to reduce your times considerably then training is required. Just enjoy your running.
Huey wrote:
How do you train for a 5k? Just lots of mileage or any specific workouts that are recommended?
The types of training out there these days is overwhelming. So keep it simple. Its vital to follow a training type that you enjoy. Some people are able to train real hard for low miles and get good results whereas some people enjoy a moderate training with high mileage and get good result. I'd suggest the later if you have a passion for running. Don't view extra mileage as junk mileage, just embrace it. Remember to warm up, stretch, warm down every part of your muscle.
Google and check out the training methods of Steve Jones. Its most appealing. Although he was a marathon runner his principle can be applied to any long distance.
How old are you?
My 2 cents:
* For a 20 something - 23 minutes is "not bad", or "reasonably o.k." with no "practice" (although I find the term 'practice' a bit, ummm "unique" as it relates to running.
* 30/40 year old 23 minutes would be "pretty good"
50 year old - "darn good"
It's decent, and if you did it in 85 degrees at noon in full sun, or 20 degrees with 30mph winds, even better than if in more favorable conditions.
For reference 23:00 5k pace is:
* marathon pace for a runner with 20:00 5k ability
* an easy pace for a runner with 17:00 5k ability
* a recovery pace for a runner with 15:00 5k ability
* jogging/shuffling pace for a world class level athlete
So yeah, it's basically an easy run pace for most of runners here on LRC
marshal wrote:
For reference 23:00 5k pace is:
* marathon pace for a runner with 20:00 5k ability
* an easy pace for a runner with 17:00 5k ability
* a recovery pace for a runner with 15:00 5k ability
* jogging/shuffling pace for a world class level athlete
So yeah, it's basically marathon run pace for most of runners here on LRC
Fixed
I ran a 23 minute 5k in fifth grade
I think as long as your under 23:40 you get at lest one point on the iaaf charts.
And how old are you? wrote:
How old are you?
My 2 cents:
* For a 20 something - 23 minutes is "not bad", or "reasonably o.k." with no "practice" (although I find the term 'practice' a bit, ummm "unique" as it relates to running.
* 30/40 year old 23 minutes would be "pretty good"
50 year old - "darn good"
23 minutes for a 20 year old is pretty weak. When I was 17 and quit playing offensive line (so was bigger than the OP) I ran faster than that with no training, and within three months had dropped below 19, and I'm pure slow twitch no jump no speed.