Go run 3 miles at a comfortable pace (don’t try to set a world record) and see what you get. Establish your baseline. If you have to walk or go real slow, who cares! Then, design your own plan to try and get the time down. You can google sample plans for an appropriate goal or just take what you’ve been doing and slightly tweek it. Like @Runningfree said, it’s a highly individual endeavor! You know yourself best, so tailor it however you want.
It takes a LONG time to get better at time goals in running. But, all the other great life improvements you’ve made that I’ve read about will help. I personally strive for time goals too. Not because I think I’m going to win a race, but I know all the other things it implies (eat better, sleep better, don’t drink, don’t smoke, discipline, etc). Every second I shave off my average race pace represents a LOT of work. The day will come where I can’t improve anymore, but I’ll deal with that then!
I personally like runkeeper and the nike app. Both have guided runs with coaches. They have short runs, long runs, interval, speed, tempo, endurance. Basically all the things you could want
To put time goals into perspective my first 5k was at the end of 2016 and it took me 44 minutes and some change. I got down to 40 minutes a few years later and then I was stuck at the 35 minute area for a few years. I currently have a Pr of 30 minutes and 30 seconds and I just got that this past year.
It takes olympians YEARS of training to just shave seconds off.
You don’t have to be better than anyone else, just be better than you were yesterday
I really enjoy the app/programs TrainingPeaks; they have a lot of training programs available for all lengths of races, as well as tailored trainings for your specific goals (ie “break 30 min 5k”). Give it a look!!
To be honest you are doing it. I would say stay slow for first fifteen, consistent pace, don’t bounce too much on your feet, and just stick to that pace for at least fifteen. Then up the speed progressively to a sprint finish between minutes 30-35. If you have completed 5k in this time you are on it. Then just try to beat your own time.
My best 5k was never better than 28 minutes I don’t think. I was happy with that immensely.
Thank you everyone for the replies. I thought about why im so unsure of my ability to run and i think its comparison as well as an internal dialogue of not good enough. At the gym i see people making running look so easy but its tough for me. Im going to checkout those apps mentioned and the weathers good today so im gonna start training today. Hardest part is getting started for me!
Im very numbers motivated and like the treadmill. Lets see how “free” running goes today lol
I have been humbled by this so many times. My very first race I did with a friend. We were going to run it together but I was taking so many walk breaks I told her to go on. She finished almost 10 minutes faster. Some years ago a work friend and I went to the gym to run on the treadmill. They were just trotting along with ease and I was on the struggle bus.
You never know how long someone has been running. Those people that are running with ease could have been in track during high school or maybe they have been doing it for years. We all start somewhere and eventually someone will look at you and think that you are doing it with ease and they want to be like you
Like Nike says- Just do it
Ps- my favorite coach on runkeeper is Coach Matt. He is constantly giving positive thoughts and asking you to tell yourself positive things.
Part of my problem is comparing myself to myself 10yrs and 20kg ago. I start running and think I can push more than I should.
I have a mate that doesn’t even run with a watch, doesn’t know how far his regular run is. Just runs. Seems so alien to me as I like the numbers as well.
Edit: reading this little chat got me motivated, was going to run tomorrow a.m before work, but weather forecast isn’t great. Going to go get my next run in on the treadmill now
I wasn’t running much this year (because of all different reasons and excuses) but I think I’m gonna do this half marathon on Sunday as I planned. I made some longer run today to check if I can handle and I think I can
Yesterday’s run. First long one since November! I forgot how therapeutic running can be. I had shifted gears entirely towards lifting weights but I think I’m going back hybrid.
Ahhh i was so excited to do my day 3 run of my couch 2 5k but i think i pulled something at the gym this am. My drive wanted me to finish the run but my body and intuition said rest it. Left knee and left buttock. This sucks.
I’m ok. Still not running. I found a new app I want to try out when I get back to it. It’s called Runna. It has different plans and sets up the run and pace for you. I’ve heard good things about it on the fb runners page.
Is it the back of your leg that’s hurting? Might be your hamstring
I love these guys. They have tons of different videos on various topics.
I think PT is helping. My foot mostly just feels tight now. Hell I hiked almost 15 miles over the past few days and my foot is really tight but not painful
Today I will run my first ever half marathon! Longest distance till now is 19km. I couldn’t run much last few weeks so I feel unprepared but some days ago I ran 17km so I think with all that ppl around and excitement I can do 21, hopefully.
Any tips?
It’s 10:30 here, race starts at 1. I’m a bit stressed, not gonna lie
Good luck!! Mind over matter - if you’ve done 17, you can definitely push through the final 4K to the finish!!!
Do you have any chews or gu that you like? I’ve found that something’s having your own snackie on-hand (in addition to whatever is available on the course) for the last 5k can give you a little boost
