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How to run a 5k in less than 30 minutes
It made me
New personal best
 "Ran a 5k Turkey Trot in 28 minutes and 35 seconds!"
How I did it: Started running again in October 2008. Had about 4 weeks of consistent running averaging about 20 miles a week. Ran on treadmill and outside. Lessons & tips: Start by walking with a little bit of running and keep adding time and distance. Resources: Couch to 5k |
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irieman is taking it one day at a time.
How I did it: For anyone serious about wanting to complete a 5k in under 30 minutes, the trick is quite simple: Run and run often. Actually, a 30 min 5k is just under 9 miles per hour. I prefer to run with fixed bpm music and this pace would be somewhere are 145-150 beats per minute (shameless plug: The Podrunner podcast changed my whole style of running/training: www.podrunner.com).Anyway, this was a good goal for me to e… Read how I did it…
charityalonso is exhausted!!!!
How I did it: I bought tennis shoes and put one foot in front of the other! I had decided that I wanted to start running again, after running 7 years earlier in high school. I used to love running, and I wanted to get back into it. I bought some shoes and started training.About a month later, I went to my first race.This was my first 5k, and I drove 3 1/2 hours round trip to go to this particular 5k..since it was a benefit for Uganda, and I have a… Read how I did it…
How I did it: I started jogging three miles a night three or four nights a week right around New Year's Day. The Cowtown 5K was Fab. 28th, and I ran the whole thing without walking any of it. My goal was under 30 minutes, so imagine my delight when I crossed the finish line and saw 27:34 on the clock. My chip time ought to be a little better than that... Read how I did it…
Sara Ahlers training for next 5k. (need a time under 30 minutes!)
How I did it: Ran 5 days per week on treadmill or outside. Took Wednesday's and Sunday's off. Race was the Portland, TX Toy Run 5K. Actually got 1st place in my division. 20-24F Read how I did it…
Saturday of week 5. Again I skipped Friday, but that still left me with three runs this week, so the pontificators of 3x/week should be happy. I actually completed my third mile before the 30 minute mark! Woot! Today’s stats:
Time: 00:37:01
Avg Pace: 10:27 min/m
Avg HR: 155 bpm
Max HR: 167 bpm
I’m still old and fat, but I didn’t know a month ago that I’d EVER be able to run 1.5 miles without stopping, never mind walk a minute and do it AGAIN.
Run 13 min, walk 1 min, run 13, walk 1, run 2. So I stopped my running computer thingy and I did a 5k in 32 minutes! And that includes two minutes of walking, so it’s pretty clear that I’m going to knock this thing out. Again, it keeps feeling like I’m not going to be able to make it, but then I just slow down a little bit and plod ahead, and it turns out I can make it! It’s hard, but I do it. Heart rate was very high today, so I might need to slow down more for Friday’s run.
Time: 00:32:04
Distance: 3.18 mi
Avg HR: 160 bpm
Max HR: 171 bpm
Over a month into this, and I’m sticking with the program! Today is Monday of week 5 of the Runners World Beginning Runner program. I missed Friday because of an early morning meeting, and didn’t quite make the full half hour on Saturday because of the giant hill at the end of my run, so I was contemplating redoing Week 4 again. But instead, I decided to try week 5 but keep the course flat this time, and I did it! I ran/walked 5k today, in about 33 minutes. It’ll get harder on Wednesday and Friday, but I’m confident that I can put my head down, pace myself, and plow through. Today’s run:
Run 12 minutes, walk 1, run 12, walk 1, run 4.
Time: 00:33:06
Distance: 3.19 mi
Avg HR: 154 bpm
Max HR: 165 bpm
http://connect.garmin.com/activity/18938122
Skipped Friday run because of early morning meeting.
Attempted to do Saturday run:
Run 11 min, walk 1, run 11, walk 1, run 6.
Couldn’t get the full 6 done, because hill kicked my ass. Ran the rest after getting over top of hill.
Maybe I should repeat week 4 until I don’t fail. Or maybe I should just push through and do week 5, but stick to no giant hills. Let’s see, on Monday.
Wednesday of week 4. I ran what I was supposed to, and it almost (but didn’t!) killed me. I keep thinking I’ll fall over, then I don’t. Is this how it is for everyone, or just old fat guys?
Run 9 min, Walk 1 min, Repeat 3X
Time: 00:30:05
Distance: 2.80 mi
Avg HR: 158 bpm
Max HR: 168 bpm
http://connect.garmin.com/activity/18502820
Run 8 minutes, walk 1, repeat 3x, then run 3 minutes
Back home in Austin, my run was augmented by puppy stopping to say hi to every dog she passed, a couple of horses, and clean up after her. So tried to add a little time to the running, to make up for that.
Time: 00:35:07
Distance: 3.05 mi
Avg HR: 151 bpm
Max HR: 168 bpm
http://connect.garmin.com/activity/18383064
My sister and I did a two mile speed run the other day. Considering she started about three weeks ago and I’m a fatass, an eleven minute pace is pretty good. (I usually average about 12 minutes when I run alone and probably slower when I run with her.) Last night, I did a two mile speed run myself and did just over 10 minute miles. We’re working on it.
It’s hard to put a focus on running better/faster/longer when there’s always the concern for my body parts in the back of my mind. I started taking glucosamine/chondroitin supplements to try to stave off injuries. Blah blah blah. I’m getting faster.
Got three runs in while on a business trip! Hooray for not overeating + beer!
Saturday of week 3
Run 6 min, walk 1, repeat 4x, run 2 minutes
Time: 00:30:24
Distance: 3.00 mi
Avg HR: 152 bpm
Max HR: 168 bpm
http://connect.garmin.com/activity/18214692
Friday run of week 3: Run 6 min, walk 1, etc
25 degrees at run time! Bring gloves next time!
Time: 00:30:38
Distance: 3.00 mi
Avg HR: 153 bpm
Max HR: 169 bpm
Wednesday run of week 3: Run 5 min, walk 1, repeat 5x.
Time: 00:30:32
Distance: 3.00 mi
Avg HR: 152 bpm
Max HR: 169 bpm
titinede wants to learn something new every day
Memorize 99 Names of Allah
be more self-confident
go bungee jumping
get six pack abs
grow herbs
learn hip-hop dance
have a secret underground lair
be fearless
Record a song
DanGleebitz wants to love
Be an animator
eat less and exercise more
change - keep changing - and never be afraid to change again
learn to crochet
write a song
make money
watch all the episodes of lost
Learn to speak Spanish
ride a motorcycle
live each day to the fullest
get back into fine art
be rich
s56wry wants to Read the Dictionary
create my own advice column
