any runners amoung us?

[shirtz]

hey guys, ive started running recently and considered myself to be going ok. i seem to lap people quite a bit and ive been training a girl who did the 5km loop for the first time the other day. i timed her as doing it in 28.40ish and when she asked what i could do it in i said my best was about 23.30. she said that was crappy. so my question is, what do u guys do it in?
Ive also been thinking about trying for longer distances V aiming for a quicker 5km time. id like to be able to do 10km well, but it gets dark here early now (im currently in london) so 5km is nice and quick. what u guys think?

cheers


matt

[Mandy]

The easiest way to find out what you should be doing in what times is to see a sports physcologist. altho they can be expensive. Ive seen one regarding my riding and he is also a rider. Its alot better then going off others opinion as they know what outcomes are expected for different ages and weights and stuff.

[shirtz]

yeah they might be a bit outta my price range! if it helps, im 26 and have a normal BMI. anyone else out there got any ideas/times?

[Karlos]

I have done a bit of running in the past, and am a similar age, although on the upper side of BMI scale. I can do 5kms at best in around 20mins, but usually around 21minutes. If you have just started running 23:30 is hardly shabby. From what i have read the best way to improve speed is to try and incorporate some intervals training in your running program, Thus forcing your body to cope with a higher intensity. There should be ample stuff online about run training, sites such as http://www.coolrunning.com.au/ will provide some good free tips.

Like anything however just stick with it, and if running 3 or so times a week your speed will probably improve anyway.

[Elbo]

I've always been interested in running but whenever I run on tar or dirt, I can't last longer than 5 minutes before my shins start hurting terribly, this has put me off running. I can run easily, and for longer, on a footy oval or on the hockey field without getting sore shins though, so i've narrowed the problem down to the surface and my running style, as I have Asics kayano shoes that my podiatrist reccomended i get to try and fix the problem. might need to get orthodics if i plan on taking up running long distances.

[keepin it real]

I've run for ages, but not just recently though. The running I did was all cross country (4km, 5km, 10km etc) and middle to long distance track events.
But my P.B for 5km was 18 something or other. I cant remember off the top of my head but it was between 18.30 and 19. But usually round 19.20 and i'd be happy. The best advice that I can give on how to run 5km quicker is to run heaps of 800m's and plently of fartlek training (3*300m then 3*200m etc)
Another good thing to do is measure out in your run where each km. begins, so when you get there, you run hard for that km, then slighter slower the next one, then pick up the pace the next km and so on.
hope it helps :)

[Regan of Gong]

He can RUN 5 kilometres?

Seriously, there's an annual race over 5km through the city centre, and the quickest guys go around the 14 min mark. Prett quick, but here's (http://www.f5.kemblajoggers.org.au/results/2003/f5_res_2003_comp.html)
the complete results for everyone. Most people are coming in around 19-24 min mark. This was from back in 2003, but it hasn't changed much.

Hope this helps.

[Arete]

Throughout high school I was a member of the XC running team. By the end of a season when we were all in top condition, it was unusual for someone to take longer than 10 minutes to do a 3k, and 17-18 for 5k.

It'll break you, but if you can find a decent sized hill, interval training is a great way to improve speed and endurance. Run up hill fast, jog/rest on the way down and repeat, trying to do more each time.

We used to train 3x a week and race every weekend. We'd do one long, slower run (up to 10-15Km) on tuesdays, intervals wednesdays, and a faster, short run thursday (3-5Km), rest Friday, race Saturday.

A month of it and I was a lot fitter than I was in the off season.

[Knight]

Firstly, tell the girl that you're still faster than her :p For someone who recently started, your time is pretty good. You'll only get faster with training and well, the more training you do, the faster you will get..um..faster.. Arete's advice is good. Also, try to train running longer distances at a similar speed that you do when running 5kms. When you do the 5kms (in a race for example) you'll be able to run that little bit faster without tiring yourself short of the line.

Hope this helps!

[shirtz]

thanks for all the help guys. ill be going for a run tongit and will remember to trip the girl and maybe kick some dirt at her. o and ill take some of your training tips as well :)

cheers!

matt

[kizza01]

Thats a solid time, try reaaaaally pushing your self, see if you can get to a 9 or 9.5 ont eh pain scale (thats like vomiting/pass out etc) and ill gurantee that you will run a better time!

At my peak fitness (now) i can run a 5km in the 18min range, but thats hitting a solid 9 on the scale. So obviously i dont do it regularly, only time trials.

[tonas]

i timed her as doing it in 28.40ish and when she asked what i could do it in i said my best was about 23.30. she said that was crappy. so my question is, what do u guys do it in?

400m PB: 0.52sec
3km PB: 8:51sec
5km PB: 16:49sec
Infamous 'beep' test PB: stage 16.8

Andy.

[kizza01]

400m PB: 0.52sec
3km PB: 8:51sec
5km PB: 16:49sec
Infamous 'beep' test PB: stage 16.8

Andy.

Fark Andy, do u compete in middle distance events?

[tonas]

Fark Andy, do u compete in middle distance events?

Yep, sure did. Made a couple of bucks doing it as a young fella - i.e. under the table amateur payments. :D

Andy.

[kizza01]

Yep, sure did. Made a couple of bucks doing it as a young fella - i.e. under the table amateur payments. :D

Andy.

They are the best kind arent they? ;)
I never did middle distance, just a lot of football, and for an on baller you have to be able to run all day.

[hubbie]

Me and my mates have started running 5-8km about once a week. Usually done in 40mins including breaks and walking sections

I run the 6km cross country in around 25-28mins

[JDB]

I don't run much, except for the occasional fun run, and a few weeks training leading up to each of these events. Last one I did was the 10 km at the Gold Coast Marathon, corrected time was 47.36 min. Not to shabby for a 26 year old with maybe 60 km of training runs.

I find switching between riding and running it is really important to stretch your hamstrings well.

[tonas]

Check yourself against a few of these times:
http://www.iaaf.org/statistics/records/gender=M/allrecords/discipline=5000/index.html

Andy.

[Shrekmeister]

yer i've done a little bit of running....

best time for the marathon is about 4 and a half hours...

thats after 180km on the bike and 4km swim...


http://au.pg.photos.yahoo.com/ph/ajb170174/detail?.dir=3261&.dnm=8818.jpg&.src=ph

[sic06]

hey guys im 15 and we just had a orientering test for pe and tht was 6 km and i ran tht in 22 mins

hoping to make it state next year for soccer :p

good luck with ur running

cheers guys

[shred]

when i was in year 7 i could do 3 km in 13 minutes and i reckon i could beat that easyly now

[nomis7]

as u progress through ur body stages, after about 4k ur body goes into lactic acid system so u will gradualy get slower so you cant say ohh yer i did "2 km in 10 min", tht does not mean u can do 4km in 20 min

[shred]

well i got a rough idea on how fair i run everyday now and it would be 4km an i do that in about 15 minutes so iam sure i could another one in 5

[tonas]

hey guys im 15 and we just had a orientering test for pe and tht was 6 km and i ran tht in 22 mins


Top effort mate.

as u progress through ur body stages, after about 4k ur body goes into lactic acid system so u will gradualy get slower

Ohhhh boy.....

Andy.

[nomis7]

hey "shred"
im just sayin wat i learned in pe (dam teachers:mad: )

great running anyway mate

[tonas]

Ok. So I'm back in the 'who wears short shorts' and a pair of spikes. Yep, thats right. These little chicken legs are out on the track again and damn it feels good.

I have a long way to go before I'm within sniper rifle range of my best form but it is great just to be back doing something I've always enjoyed. Run Forest run. :)

Andy.