colder and wiser wrote:
The actual bad news is that 30ish minutes is solidly mid-pack in a local 5K. Look up results from a mid-size charity race.
Sure, but that avg figure includes good portion of people who are there to simply support a charity and walk, jog/walk, and pause to physically rest at the water stations. The man said he wants to be in the "pack of runners". For that i agree with the others that he is going to have to continue training , improve fitness, and pick up the pace.
JohnCubed,
If you elaborate more on your situation we could prob help get you on the right track.
Age, Height, Weight, MilesPerRun, MilesPerWeek?
You said resting a sore knee... Do you know the cause of this? Overtraining? Overweight? PoorTechnique? IncorrectShoes? Ect...?
Starting up running can be too much to handle at first for many reasons. I recommend supplementing with cross training. Any type of cardio exercise(bike/spinning, rowing, elliptical, ect...) can be very beneficial with aerobic progress & weight loss, but Without the detrimental impact that running can expose to inexperienced &/or overweight folks.