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2184 Views 8 Replies Latest reply: Jul 15, 2011 5:43 PM by flamomof3
jwhill2010 Rookie 1 posts since
Jul 7, 2011
Currently Being Moderated

Jul 7, 2011 7:41 PM

Just ran first 5K

I just ran my first 5K. My time was 36.39, and I am 23yrs old and 6ft, 280lbs. Is that a good time, or how does that compare to others? The course was down and back starting down a substantial hill on a sidewalk and coming back up the same hill after running 1 mile on a dirt path.

 

Any advice for future races (I'd like my time to drop sub-30), other than dropping weight. I plan to drop at least 15lbs before my next race at the end of August.

 

Thanks for the feedback.

  • emiss Pro 70 posts since
    Feb 7, 2011
    Currently Being Moderated
    1. Jul 7, 2011 7:53 PM (in response to jwhill2010)
    Re: Just ran first 5K

    Congratulations on finishing your first 5K!  That's a solid time and now you have something to work from in future races.  I'm fairly new myself, but some of the best advice I've gotten is just to be consistant with your running and keep on increasing milage by no more than 10% a week and keep on celebrating your accomplishments and enjoying the process.

     

    Elaine





    Completed Races:

    3/19/11 Holy Grail 5K 36:20 (First 5K)

    4/10/11 Wellness 5K 30:48

    4/23/11 Stonyfield 5K 30:28

    5/7/11 Dover 5K: 29:39

    5/23/11 Get Fit in May 5K 29:44

    5/29/11 Redhook 5K 29:32 (PR)

    6/11/11 Market Square 10K 1:08:40 (First 10K)

    8/18/11 Saunders 10K 1:07:35.49

    9/5/11 St. Charles Childrens' Run: 29:54

    9/10 Fox Point 5 Mile: 49:03

    9/25 Holy Grail 5K: 32:33 (with bronchitis)

    10/9 Great Island 5K 32:54.23 (still with bronchitis)

    11/13 Seacoast 1/2 Marathon: 2:31:39 (1st 1/2 Marathon)

    1/1/12 First Run 10K 1:4:45 (PR)

    2012 Races:

    2/19/12 Half at the Hamptons 2:28:18 PR

    3/24/12 Holy Grail 5K 28:17 PR

    4/21/12Whale of a 5K (first trail race) 30:24

    3/30/12April Fools 4 Miler 36:39 (9:10mm)

    6/12/12 Margaritas 5K 27:52 (9mm) PR

  • redrunner32 Pro 151 posts since
    Sep 29, 2010
    Currently Being Moderated
    2. Jul 8, 2011 7:08 PM (in response to jwhill2010)
    Re: Just ran first 5K

    My first 5k was 34 minutes and something.  It took me several months to get it under 30.  Sometimes I still get a little bit over 30 and I've been running a little less than a year!  It all depends on hills, heat, etc.  You did great!  Keep going!!

     

    Intervals are the way to improve speed.

  • jeljohns Pro 106 posts since
    Jan 4, 2011
    Currently Being Moderated
    3. Jul 8, 2011 7:36 PM (in response to jwhill2010)
    Re: Just ran first 5K

    My first 5K was 36:15. That was a year ago and now my 5K time is 34:10. I'm learning it takes a LONG time to get faster. I'm trying really hard to try to beat my old times instead of comparing my times to others. Everyone runs at a different speed and comparing myself to others just made me feel bad.

  • everjewel Amateur 37 posts since
    Sep 19, 2010
    Currently Being Moderated
    4. Jul 9, 2011 8:17 PM (in response to jwhill2010)
    Re: Just ran first 5K
    Congratulations on your first 5K!!  I would say that 36 min. is a respectable time, and certainly an accomplishment you should be proud of.  Now is where the fun begins... working to better your time! (And I don't mean that sarcastically. It's fun to see your training pay off over time!)  At my second 5K, I thought there was no way I could beat my first time, but I did!  Third race, even better yet!  Stay consistent with your training, and read up on speed work. There are a lot of good, easy training plans available online to help you increase your speed. Incorporating hills and intervals into my runs helped me shave 2 more minutes off my 5K time. Good job, good luck!!!
  • Golden Tips Expert 39 posts since
    May 29, 2011
    Currently Being Moderated
    5. Jul 9, 2011 8:51 PM (in response to jwhill2010)
    Re: Just ran first 5K

    Congratulations on completing your first 5K!

     

    You now have a personal record to try and beat. At 23 you have age on your side so if you continue to train hard you will get faster.

     

    Good luck!





    February 17, 2012 Abu Dhabi Terry Fox Run (8.5K) (Abu Dhabi, UAE) - 48.24

    September 3, 2011: 5K Race Against the Reds (Fredericton,Canada) – 33.51

    August 1, 2011: NB Day 5K (Chipman, Canada) – 36.58

    Bloghttp://ruralrouterunner.wordpress.com/

  • Guy Grim Pro 61 posts since
    Nov 14, 2010
    Currently Being Moderated
    6. Jul 10, 2011 5:20 AM (in response to Golden Tips)
    Re: Just ran first 5K

    Congrats JW;

     

    Your time is personal.  If you are happy with it, great.  Great!  If not, there is always another race and another challenge for you. 

     

    As long as you are having fun, your times will come down.  So, have fun!

     

    Take care..





    Training

    656 Total Miles Since November 15, 2010 - 35 Miles YTD (1/20/12)

    PR

    5K - 27:46 (07/24/2011)

    20K - 01:59:39 (09/05/2011)

    13.1M - 02:08:58 (08/07/2011)

    26.2M - TBD in 2012

    Recent Races

    Orange, CT - 5K Chilly Chili Run - Time of 29:07 - 1/1/2012

    TeamGrimmy.com

  • abbercadabber Rookie 4 posts since
    Mar 22, 2011
    Currently Being Moderated
    7. Jul 14, 2011 9:07 AM (in response to jwhill2010)
    Re: Just ran first 5K

    Congratulations! Running your first 5k is an accomplishment in and of itself, no matter how fast you did it! I see it this way: the slower you run your first race, the more it will be visible that you improved. :)

     

    Depending on how many days a week you run, I would recommend some speed intervals (whether it's on the track, the treadmill, or picking up the pace for a minute or two on the roads and repeating). By going faster - even if for super short periods of time, you will get your legs used to turning over faster, and raise your VO2 max (the maximum rate of oxygen your body can take in during high intensity exercise). They aren't always fun, but they have really helped me improve my own race times. I find that doing them on the treadmill (if you have one available) is easiest since it forces you to run at the same pace without unconsciously slowing down.

     

    Another good thing to do (2nd to the intervals, and depending on how many days a week you run), is a tempo run, where you try to run a little faster than you normally would. Slower than a speed interval, but faster than your easy runs. I would recommend to pick a goal time for your next race, and figure out the pace per mile. Try to run that pace on your tempo run (whether it's for 10 minutes or 1 hour - but I would start small and work your way up), and add a warm-up and cool-down. This will also get your legs used to moving a bit faster than normal.

     

    But when it's all said and done, running is only a competition against yourself - which is what I love about it. You are going for your best, not to so much beat everyone else at the starting line.

     

    Good luck!

  • flamomof3 Legend 1,928 posts since
    Dec 14, 2007
    Currently Being Moderated
    8. Jul 15, 2011 5:43 PM (in response to jwhill2010)
    Re: Just ran first 5K

    Congrats on running your first 5k!

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