I'm new to AF and I like to work out -- I really enjoy the elliptical, but on my bucket list is to run a 5K, eventually that will become a 10K and half marathon and marathon...I hope. I just started running -- I can run a mile in 11 minutes, but I can't hold that same pace for 33 mins. Tonight I did a 5K on the treadmill at 41 minutes (that's 13.40/mile -- awfully slow, I think) I was wondering what is the average pace of a 5K?
Good Morning Christina, I can say I know what you feel. But there is one thing you have to remember and it is setting a goal. Your goal is to complete a 5K. Do you expect to be first or do you want to complete the race and build off of that race, there are many people never finish a race in first.
I just completed my first 5K last weekend with my brother and a friend. My brother who has been running for some time completed the race in 24 minutes, and my buddy finished in 36 minutes. I was not worried about what place I came in but there were a few small goals I set out.
- I wanted to complete the 5K in under 30 minutes
- I wanted to completed the 5k without walking
- Complete the 5k and get my T-Shirt
Well, I can tell you I hit two of my goals. I completed the 5k and completed it without walking. I almost made the 30 minute mark and completed the race in 30:34.
But the one thing I can say was boy was I happy. It was a feeling I had not felt since I ran track in High School (12 years ago). I completed my first 5K I did not get below 30 minutes but I finished the race and without walking. These are big accomplishments themselves and now that I have a base time my goal is to improve on it. There will be times when you have a bad race, or the course is challenging that your time may fluctuate, but you have to remember to have fun and do not worry about time.
You are taking the correct steps and should enjoy running and not worry about the time. Before you know it each time you run you try to improve on your previous time and that is something that you will look forward to.
I am already looking forward to running another 5K and I am doing an obstacle challenge called Ruckus Boston in Marshfield this summer which is a 5K challenge.
To get an idea of running times take a look at some previous 5K times:
Also here is another link I have been hearing a lot of people talk about:
There is also a iPhone app for this as well.
I hope this helps and Good Luck, You can DO IT and HAVE FUN!
3 years ago
I agree with the statement about running being a gradual process. I have been an avid runner for years & I run 10ks & halfs (no real desire to EVER run a full, just my preference).
The thing with running is that your breathing, pace & rhythm will be critical in building up your training & “race day” stamina. FYI, they should be the same, so much so, you should train identical to how you will race (or how you want to race that is).
Keep your running patters & style consistent (with one caveat); everything from hydration, breathing, pace, rhythm to whether or not you will race with an iPod (do yourself a favor, if your race does not allow the use of iPods/MP3s, don’t train with one). Whereas I love to run with them, creating your own personal rhythm with running without artificial help (iPod) is critical when you first start out.
Here’s the one way I differ in opinion form some runners; I believe, with past experience & from others that train with me, that once you build up your stamina to your maximized rate, you should be able to extrapolate that pace out to 1 mile, 2 miles, 3 miles, etc, with the only true barrier being how much physical wear & tear your body can handle. I know so many people that say that if I am going to run a 5K, I need to be able to train & run through that distance. Again, my belief is that once you build up the stamina to run a 5K, that’s when it gets fun & it’s merely a matter of pulling from stamina resources on race day.
Last quick tip from my perspective; try implementing additional training to support your running. If you have access at your AF, something like boxing, Muay Thai or kickboxing; completely separate set of cardio rules & boundaries, but it really enables you to crush your running goals.
Welcome to the Anytime Fitness Running Club!
3 years ago
Its a gradual thing, but it helps to do some sprints on the treadmill for a minute or two at a time. Im talking like at 7 to 9 mph for the minute or two. It helps to pick up your endurance. Learning to breathe right during your running is very helpful.
If you can run a mile in 11 minutes, and say you cant hold that pace for 33 minutes, try running that mile at that pace and add a little more distance to it each time until you can run the complete 3.1 miles at an 11min per mile pace.
You need to build up your endurance to be able to run longer at the same pace.
These are my suggestions to you. If you don't like them, hopefully there will be others who reply with something you might. I am working on doing the same here and I havent run a 5k since highschool 25 years ago. For the past 4 days, I have run 4 5ks on the treadmill and it feels great to accomplish that. But it takes time to be able to do that.
I had to build up my endurance. And what I wrote earlier for suggestions helped me out. I hope it can help you.
3 years ago
Everyone is different and different machines have different "feels" so there really is no "average pace" other than the one you choose. Increasing the resistance level may have an impact on your pace so your pace may vary even on the same piece of equipment. Other day to day factors (including sleep, diet, time of day, etc) can affect your pace, too. You can expect to have some variability, especially when you first get started.
The important thing to keep in mind is achieving YOUR goals, not trying to match up with someone else's goals or fitness level. Set a goal (for example, you want to run a mile in 8 minutes) and work to achieve that by setting incremental goals and a timetable. Once you have your goals set, monitor your progress through your incremental goals to your final goal. It's a great way to stay motivated and track your success.
I suggest working with a trainer and setting some goals based on your age, physical condition and schedule.
3 years ago
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