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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.
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.
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)
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
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.
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.
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.
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
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!
656 Total Miles Since November 15, 2010 - 35 Miles YTD (1/20/12)
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
Orange, CT - 5K Chilly Chili Run - Time of 29:07 - 1/1/2012
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.