Is this goal possible?

[blackbelt92]

I've taken up running as a hobby in addition to martial arts. Also, I think that it can really help me in regards to my endurance and stamina. My goal is to be able to run a 5k in 25 minutes by October of this year. Right now I can run the 5k in about 45 minutes... :( Yes, I know that I am very far off from my goal. I have never taken up running as a hobby before, and just started about a week ago. I just got a personal trainer. She is having me run 3 miles, 3 times a week in addition to my martial arts training. Some people say that my goal of running the 5k in 25 minutes by October is possible. Others say that it isn't possible. This makes me very discouraged. What are some ways that I can achieve this goal? Is there a secret or do I just need to run the 3 miles, 3 times a week in order to get to my goal? I want to do this in the most efficient way possible and I am willing to work hard. Thanks for any advice.

[Mitch]

I think it's definitely possible for a person in reasonable health. That's about 8 minute mile pace which over that sort of distance shouldn't be a problem.

Keep running regularly, but also try varying your pace when running it. So if you're feeling good really push the pace, if not let it be a relaxed run. You can even do fast for given distance, then slow down a bit for a distance. Google "fartlek."

Make sure you get decent running shoes, preferably fitted by a specialist shop, and run off road if possible to be kind to your joints.

Have fun :)

Mitch

[Jabby Mcgee]

I think it is certainly doable given you can get into shape for it. I would recomend as well as traing 5k and slightly >5k distances, try doing shorter distances such as 2 and 3k in a very fast time. This should be an intensive run, and not a slow paced jog. Many professional endurance runners train this way, as it will develop a better overall long distance time when coupled with long distance training, as it helps to develop both the aerobic and anaerobic systems.

[harukoraharu]

I would second the getting good quality running shoes, not any old trainers, and shorter distances. I cycle through a park on the way to the gym and regularly see runners with rolling ankles and wince. So if you can get someone to check out your running technique at various paces, save those knees and ankles.

[jazzysingh]

when i started back at running (very unfit) i was running 3k (5k was too much) and 3k was taking me abouts 30 mins.... then within 9 months I was running 5k in under 30 mins. kinda shows that u can make improvements if you try, i only went to the gym 2 times a week. Also did tkd 2 times a week. (this was after a 5 year break, and i put on over 5 stones!!! ) i increased my gym from 2 times a week to about 3-4 and thats when i notcied the difference. lost about 2 stones very easily too! :D

[Willsy]

I think it is certainly doable given you can get into shape for it. I would recomend as well as traing 5k and slightly >5k distances, try doing shorter distances such as 2 and 3k in a very fast time. This should be an intensive run, and not a slow paced jog. Many professional endurance runners train this way, as it will develop a better overall long distance time when coupled with long distance training, as it helps to develop both the aerobic and anaerobic systems.

^This^ It is most definitely possible for you mate, just gotta clock up the k's and keep consistent with your training. It'll also bring great benefits for your martial arts and overall health, so don't lose sight of your goal, and ignore the silly people who don't think it's reasonable, because they're definitely wrong.

[Bhoy]

Don't let anyone tell you it's impossible. If you keep focused on it, do interval training. Hill sprints help improve flexibility and stride length also, which will make up time.

Good luck.

[Mr Smiles]

Definitely doable. I was able to run 4.8 under 25 out of shape and smoking. Although i did cycle to school 30 min everyday and skateboarded very frequently. Now im running 5km every second day in the week. Not a clue what my time is though as i dont have a stopwatch:P

Good luck! Just keep training and youll get there in no time.
Id also advice you to walk, yes walk.

(o and i dunno how much you weight)

[Old_kyokushin]

Osu,


How old are you?
The older you are, the longer you'll need to adapt... and the more steadily you'll have to pace your progressions to avoid injury.

You have two goals here:
One is to run 5K under 25 min ---- > as said above, this is entirely possible if you are reasonably fit; no big deal, unless you have to heal an injury first or lose weight, etc...
The second is "by October" ----> Unless it is so very much important to you for some reasons, this goal should not be your focus... Listen to your body and how it reacts to training... you'll get there, no worries.


Osu!

[Freeform]

Mindless k's is NOT the way to go.

We've had one mention of Fartlek here, which is sensible. I would go one further and suggest you research 'Lactate Interval Training'. Lactates will help you raise the OBLA (onset of blood lactate acid) threshold, basically the effort (in this case this case the speed you are running at) you can put in before you feel 'the burn'. THIS is what will limit your ability to run faster for longer.

Of course, you have to put in the k's to learn the running technique (yep, technique) and how to breath.

Of course doing a thing will make you better at that thing, but there are quicker ways to make improvement and maximise the return from your training time.