20
Jul
07
How Fast Should I Run 5k?
Posted in
Running
At the moment, my aim is to simply finish a 5k run. But to get to the stage where I can run 5k is hopefully just the proverbial first step - I plan to continue from there, although what I’ll be aiming for I don’t yet know.
It occurred to me that perhaps once I’m at a level where I can run 5k, before I start increasing the distances I run, I should probably aim to improve my speed over the 5k. Then, once I can do a 5k in a certain time, I should start increasing the distances I run, and continue with the same pace. All that said, however, I have no idea what sort of pace is realistic to aim for and how long it takes to improve running speeds.
At the moment, I am running a mile in around 10 minutes (based on the times in the Couch to 5k plan and the disctances measured according to Google maps). Not too bad, but not exactly lightening fast. Going any faster would probably kill me at the moment - the distance is enough of a challenge by itself. That would mean a 5k time of around 30 minutes, assuming I can maintain that pace over 5k (eventually).
So my initial thoughts are to aim for 9 minutes per mile first, then 8. An 8 minute mile, I feel, is fairly respectable. But I just don’t know. If anyone reading has more experience with this sort of thing, I’d love to know what you think.
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July 24th, 2007 at 12:33 pm
Being from Denmark, I am more used to kilometers than miles but I guess you will be able to handle the conversion.
In my opinion you hit an acceptable mark around 5 minutes per kilometer and with further training the respected 4 minutes per kilometer could be in reach. Faster than that will normally only be for those really committed, talented and very fit.
With 1.6 km per mile that is around your 8 minutes per mile going for app. 6½ minutes as your peak. Again 8 minutes are acceptable for any average male runner, but it doesn’t hurt to realize that 7 minutes would be even better and 6½ propably would be as fast as you can run.
I am bit of a geek myself, but have tried to stay fit most of the time. Since a really demanding project started in 2002 I didn’t do any training for some years until 2005 where I picked up running and have been doing so ever since. My initial speed was below the 8 minutes mark and closer to your speed, but now speed on a two mile run is just around the 6½ minute mark - I am no where near able to maintain that speed for 5 miles though. I might be able to squeeze my speed up to the 6 minutes per mile for the two mile run, but then I have will have to loose some weight I think.
I hope you can use my input - I have been using yours from JD from time to time.
Good luck with your project, but try to think about this; You should not aim for anything in particular as when you hit that mark you might be tempted to quit - in stead imagine that running will be a part of your life from now on, giving you the perfect chance to get your mind of computers and get the blood rushing through your veins with new vigor. Actually you might end up being an addict…
July 24th, 2007 at 12:47 pm
Wow, thanks for the great response Carsten! You wrote more than I did!
I know exactly what you mean about reaching a goal and losing motivation. At the moment having a plan (the couch to 5k) is keeping me motivated and the idea is that after that plan is finished I’ll keep up with running 3 miles 3 times a week.
I’m not to much trying to find a goal to keep me going with the mile-times as I am trying to get an idea in my mind of what a normal, fit person should be capable of. Running 5k regularly in 30 minutes will be fine for me to begin with - I can live with that - but I would like to improve on that, and with your help I now have an way to guage my success.
July 25th, 2007 at 3:09 pm
Have you tried the elliptical trainer at the gym at all? That’s what I’ve been using to get fit, it’s easier on my knees than running. Just a thought.
July 25th, 2007 at 3:13 pm
Hi, errr, “Miami”. Odd name.
I’ve not used the elliptical trainer at work. In fact, I have access to a fully-equipped gym at work and haven’t used it yet. 
July 25th, 2007 at 9:31 pm
Yeah… 10 min a mile is good start. I’ve done my fair share of 5Ks for charity. Yeah… I paid to run 3.2 miles. Heck… I even paid to run 26.3 miles in hot Houston, Texas. If you haven’t done it at all then 40 min should be a good goal to reach. The key is your heart and cardio. I’ve seen old people, chubbier people, and kids past me buy and have concluded that’s it your most important muscle that you need to exercise, you heart. If you heart is good then you can finish a 5K without a problem. Of course, a decent pair of shoes that has been broken in doesn’t hurt either. Oh..yeah.. don’t forget to breathe.
Good luck.
Let me know when you’ve progress to 10K or 26.2 miles.
July 26th, 2007 at 10:12 am
Thanks Phillip. I’m aiming for about half an hour for 5k at the moment, and so far that looks achievable. Smoking and drinking for years won’t have helped my heart, so I’m not pushing it too hard so far.
August 10th, 2007 at 5:36 am
one key to increasing your speed once you are doing 5k (or actually, once you are doing 8-10k) will be intervals.
intervals are best way to improve your body’s ability to utilize oxygen, which will be your key limiting factor once you are in basic shape.
5km of intervals is roughly about as hard as doing a 15km run. You can ease into intervals by doing a couple at the beginning of your run (after warming up) and then running the rest of the run at pace, and gradually increasing the percentage of the run devoted to intervals.
Intervals take longer to recover from. You only need to do them once a week, possibly less. I only do them twice a month right now, as I am also pushing myself with long runs 2-3 times a month ( > 20 k)
When I first started running I ran 4km and then was completely crippled for more than a week so easing into it is smart. It doesn’t take that long to get to where you can run 20k.
August 12th, 2007 at 7:23 pm
Back on Oz I was part of the Army reserves and we had to achieve 2.5Km in 10 minutes and 30 seconds. They basically add 30 seconds for every five years over 20 so at 27, you would be expected to run it in 11 minutes. That target is certainly achievable but it’s not easy. I saw a guy run it in 6 minutes and 30 seconds and my personal best is 9 minutes 30 seconds.
As much as running is easy and doesn’t require any special equipment, I’ve found that since I moved to the UK and away from the sporting teams I was involved in that I don’t do very much exercise at all. I go running every so often but I just don’t get the motivation most of the time.
I would much prefer to be part of a sporting team. (Or two !) You still have that commitment to turn up on time and your whole team will know if you missed the game. You can usually pick up two different sports - I used do hockey and ultimate frisbee - on different days of the week and if you feel the urge for even more exercise then you can go to training sessions for both teams each week as well.
In fact, you’ve motivated me enough to go out and find me a new team. Maybe I too will be able to get back down to 30 minutes for 5 Km
