5k Run Times

[Cal]

Im struggling to break the 23 min mark for a 5k run... Im 5'7, and around 10.5 stone, (cant remember my fat percentage but its good.)

According to the guy that works at the gym I should be breaking 20mins???
Anyone else have times they've done etc etc?

[KamRacing]

how long have you been running?

[barrett]

It depends on your level of fitness, but:
Excellent = less than 21mins
Good = 22-27 mins
Above Average = 28-31 mins
Average = 32-41 mins
Poor = 42 mins or more

[Ruddy]

Im struggling to break the 23 min mark for a 5k run... Im 5'7, and around 10.5 stone, (cant remember my fat percentage but its good.)

According to the guy that works at the gym I should be breaking 20mins???
Anyone else have times they've done etc etc?

Speed up then? lol :p

Isnt Ryan (itsafastworld85) a runner? Drop him a pm for some advice....

[Cal]

Never been a runner really... but still not too bad at it I guess, maybe he was just trying to motivate/kill me by saying I should be doing under 20! :y:

[Ryan]

muhahaha! indeed i am a runner. but 5ks are a bastard. i jogged a 10k once in 41mins lol.

23mins is fine for a 5k. for example friends who are internationals run about 30mins for a 10k though, just to put it into perspective.

[bullit]

but your legs are really long :P

[Ryan]

but your legs are really long :P

i know my gf is very happy about that ;)

[saxodaffy]

i can do a 5 k in 21.25. you will find that the more you run your times will decrease without relising that you are pushing your body harder

[Ryan]

i can do a 5 k in 21.25. you will find that the more you run your times will decrease without relising that you are pushing your body harder

its because your body adapts to training.

the cardiovascular system will become more efficient, the muscles will get stronger and more efficient, and usually the running technique improves to become more efficient.

which is ofcourse very efficient lol

[saxodaffy]

sounds like a very efficient way of training lol

[bullit]

i know my gf is very happy about that

we both are

[Cal]

its because your body adapts to training.

the cardiovascular system will become more efficient, the muscles will get stronger and more efficient, and usually the running technique improves to become more efficient.

which is ofcourse very efficient lolWell ive only been doing them for about a week or so... Perhaps if I kept it up for a month and substituted beer for lucozade I might notce some improvements!! Cheers for the advice :y:

[Ryan]

Well ive only been doing them for about a week or so... Perhaps if I kept it up for a month and substituted beer for lucozade I might notce some improvements!! Cheers for the advice :y:

i would recommened that. also lucozade, dont drink lucozade energy before sport. you dont want to be drinking fizzy gassy drinks before an activity.

[Cal]

i would recommened that. also lucozade, dont drink lucozade energy before sport. you dont want to be drinking fizzy gassy drinks before an activity.My gym has the still Luco stuff so I drink that before/during...

[Ryan]

My gym has the still Luco stuff so I drink that before/during...

good stuff. you may find you want to water it down as some times it can be to strong and will clog the throat/dry mouth..

[Cal]

good stuff. you may find you want to water it down as some times it can be to strong and will clog the throat/dry mouth..Yeah it does... phlegm-tastic. Also; been getting blisters from doing these runs... Wear sports socks and Nike Shox trainers that seem to fit perfectly?? Could it be something to do with my technique? I have had shin splints before now...

[Ryan]

Yeah it does... phlegm-tastic. Also; been getting blisters from doing these runs... Wear sports socks and Nike Shox trainers that seem to fit perfectly?? Could it be something to do with my technique? I have had shin splints before now...

nike shox probably your problem, i have several pairs only can run in them because i have a neutral foot strike. if the foot strike is not perfect in them you will roll your foot, which isnt good, i did get blisters in mine running a 10k, id look into getting gate analysis done at a proper sports shop, and look at shoes like the asics gel kanyo or mizuno wave rider series.

if the shoes are new this will cause problems.

shin splints is usually caused from repetative heavy foot strikes so shouldnt be the cause, but gate anaylsis wil show up some problems with the foot strike,

[Cal]

Cheers for the advice - will do... Had a look at your B&Q page, fair play mate... very impressive. Good luck in the future :y: Trying to get fit for the North American Roller Hockey Championships World Finals in Florida this July, not quite the Olympics tho!

[David]

I usually take about half an hour... :oops:

[Barry123]

did a 10k yesterday in a about 50mins... no idea whether thats good or bad but i'll have a blast at a 5k tomorrow/

[David]

did a 10k yesterday in a about 50mins... no idea whether thats good or bad but i'll have a blast at a 5k tomorrow/

I'd say that's pretty good tbh...

[Ryan]

did a 10k yesterday in a about 50mins... no idea whether thats good or bad but i'll have a blast at a 5k tomorrow/

seems quite competant tbh..

i wish id bothered on mine now, i was beatin last year in the club rankings by a 60 year old...

41.50 or what i ran should have been sub 39 imo.

[David]

Did 5k today in 35 min's.... :n:

[Barry123]

Did 5k today in 35 min's.... :n:

well im pretty baTTERED NOW so that suggests a good run for tomorrow... will hola back trust.

[Cal]

Did it in 22:31 last nite!!! Not bad for a shortarse!!! (But not as good as Ryan!) Blisters getting worse... and big toenail decided to fall off (unrelated!) :oops:

[Scattle]

I run quite a lot, at the gym mainly treadmill and 1 10k a week. My best 5k time was 22.34 about a year ago.