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HALINHALF's Photo HALINHALF SparkPoints: (0)
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10/22/12 5:15 P

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I did Spark People's 5k your way plan July & August and my averages for those intervals dropped from 17 minute miles walking & running to 14-15 minute miles walking and running. My mile time at the start was 16 minutes, and it decreased to 12:30. You'll definitley see time improvements as you continue in this program. However I don't use a tread mill, I run on a track, so I slow down my speed sometimes, and speed up more frequently.

My virtual 5k in August was 43:30. I'm hoping to beat it for the trick or treat trot.

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LIZRUNS22's Photo LIZRUNS22 SparkPoints: (0)
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10/22/12 10:50 A

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In 2011 I started the year with a 49 minute 5K, I kept training and by mid-year I had a 42 minute finish. By end of year, I had a 39 minute finish. This month I am shooting for a 36 minute finish.

Enjoy the races and the training, the faster speed will come with time and practice. One of my most memorable races was in May 2010. It was thunderstorming (and I mean pouring, thunder and lightning) so none of the usual walkers and mom with strollers showed up. I knew I was going to be left in the dust by the hard core runners who did show up, but for me it was crucial to finish.

I was dead last with the poor guys in the clean up van picking up the cones behind me. It took me 59 minutes, but I finished and met my goal of finishing in less than 1 hour.

They joy is in knowing you are doing something special for yourself. Enjoy!

Liz

***Just Keep Moving***

5K PR (recent) 38:49
5K PR (ever) 33:22

10K PR 1:28:52 (one month later)
10K (first ever) 1:32:11

HM PR: 3:31:10
www.LizMLopez.com


CD12902740 SparkPoints: (0)
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8/29/12 7:13 A

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Thanks everyone! That helps a lot. I'm quite a bit behind you, but I finally stopped worrying about time and just set a goal. I started a rookie running training and that has helped build my endurance quite a bit. Early in the training I did a fast walk (fast for me) just to see where I was at and I was at about 49:23 so my only goal is to get there...finish...and try to beat that time. Since my first 5k is on the 8th, I will see how it goes and that will be my 5k starting point. Right now I'm just trying to get outside to train more often then doing it inside to help condition myself for an actual 5k. I'm trying to keep small goals each time and since I'm only running in intervals during training and will slowly build up to running more frequently. I appreciate any advice!! Being large, I am just trying to plan and take as many precautions as I can to avoid injury and embarrassment. :) emoticon

Edited by: CD12902740 at: 8/29/2012 (07:14)
VALERIENTN's Photo VALERIENTN Posts: 612
8/19/12 11:39 P

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Teach-You can go to www.runnersworld.com and click on training and you can find your way through to a training plan based on your level. I believe it was called smartcoach the last time I used it and it takes info from your last 5k, how many times you want to run and when the next 5k is and it gives you a prescribed running plan so that you will better your time. I believe there is a smartcoach plus that you have to pay for, but I have never done that one. Just the regular one will tell you how much and how fast to run each day to get you where you want to be. Hope it is helpful to you. There is a lot of great stuff on that site, just go and explore!

Valerie

Start Weight May 2008: 225.5
Start Weight Spark People June 2009: 190
Most current "Start Back" Weight in May 2014: 195
Lowest Weight since June 2011: 158
Goal Weight: 145


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TEACHFIRST268's Photo TEACHFIRST268 SparkPoints: (0)
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8/19/12 8:01 P

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I'm right where you are, Valerie.

This morning I drove out to where the Flute 5k that I'm running in Oct will be held and drove the course. I then parked the car and ran it. I'm between an 11 and 12 minute mile. When I ran it 5 years ago it was a different course and I finished in 38 min and change. I'm hoping to finish quicker this time. I struggle with how does one get faster/increase their pace? I THINK I'm going faster than I did back then, but just a smidge. I'd really like to make a concerted effort to improve this.

Other than keep running - does anyone have any tips on increasing speed?

Let go of the emotion and break it down to a simple yes or no question! What do you really want?


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VALERIENTN's Photo VALERIENTN Posts: 612
8/14/12 7:22 P

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Corinna-do you mean you walk a 15 min mile and run a 10 min mile? Otherwise, you can walk waaaayyyy faster than you run, and you are a darn fast runner!!!! JK! I think I understand what you are saying. The running part is still really fast though! I only run about 12 minute miles and in races the best I get to is about 11:30 or 11:45 pace.

Valerie

Start Weight May 2008: 225.5
Start Weight Spark People June 2009: 190
Most current "Start Back" Weight in May 2014: 195
Lowest Weight since June 2011: 158
Goal Weight: 145


 current weight: 189.0 
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HOPEFULHIPPO's Photo HOPEFULHIPPO Posts: 7,212
8/14/12 1:01 P

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well, on the treadmill for my C25 (walk/run) I do about 15mph walking or less then bump it to 10mph run. Not fast I know but it's all about your own body pace.

good luck!

Corinna
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CD12902740 SparkPoints: (0)
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8/14/12 4:26 A

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I just started training for my first 5k and was curious what treadmill speed people are walking at and running at for their intervals.

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