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Runner's Forum: Realistic goals

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    • CommentAuthorFree Memberldenbes
    • CommentTimeJun 30th 2008
     
    ldenbes

    HI all,

    I started running about two years ago, and so far I've been content with increasing stamina/distance. I currently run about 20-25 miles a week, with my longest run being earlier this year as a 25K race.  On short runs (5k) my pace is about a 9.5 min mile.  And on longer runs ( 9-11 miles) my pace is about 10.5 min miles.   I'm about to start a training program  that starts with a base of  25-30 miles a week, and incorporates hills, tempo, long runs and speedwork, before moving to individualized  race distance programs.

    I'm excited to start it, but was wondering, what kind of improvement can I realistically expect?   Ideally I'd like to run a 8 min mile for short distances.  And a 9 min mile for a half marathon.  Is this possible? What kind of time frame should I allow for this type of improvement?

     

    • CommentAuthorFree Memberallbpl
    • CommentTimeJun 30th 2008
     
    allbpl

    I can tell you from experience that running hills will pay huge benefits.  I have been running for about 4 years now, but never could seem to better my 5K pace which was 9.0 per mile.  Now one day a week I incorporate hills into my run, now my 5K pace has dropped to 8.0, in cooler weather, I have seen it dip to 7.5.  I firmly believe in hills.

    Keep running.

    • CommentAuthorFree MemberSteve921
    • CommentTimeJun 30th 2008
     
    Steve921
    Definately...I droped my 5k pace from 7:15 m/mile to 6:15-6:20 min/mile in just a few months.  I did incorparate some hill runs and speed work which helped me the most.
    • CommentAuthorFree MemberBulldog85
    • CommentTimeJul 7th 2008
     
    Bulldog85

    To all: 

    First post!

     I am 45, starting running about 2 years ago, the first real athletic activity since high school.

    I can only run about 6-7 minutes before I am winded... keep working up my stamina?  What can I do to help? 

     

  5.  
    stevescott
    First of all, it sounds as if you're running at too fast a pace.  Try slowing down.  If that doesn't work, walk/run and strive to run a little farther each day and again, don't worry about pace.  The object is to get longer on your distance.
    • CommentAuthorFree Memberjunkie_99
    • CommentTimeJul 10th 2008
     
    junkie_99

    Bulldog, I agree with stevescott.

    Try this: run for 5 minutes then walk for 3-5 minutes, repeat (don't OVERDO it though) In a week or 2, make it 6 minutes. Listen to your body and take slow increases. 

    • CommentAuthorFree Memberburgalurg
    • CommentTimeJul 12th 2008
     
    burgalurg

    I just started running a few months ago and did my first half marathon a few weeks ago.  I started out only being able to run a short distance.  I just slowed my pace to one that I felt that I could keep for a really long time.  I held it for as long as I could.  When I had to walk, I only walked long enough to get my breath and focus back. 

    I ran a 5k ten days later (3.1 miles) in 31.05 (10.01 min/mile).  I don't know if it is because I am younger (27 yrs old), and I was pretty fit as a climber/backpacker a few years before?  I would just suggest slowing down to a really slow pace and hold it as long as possible (even if it is just barely a jog).  I think that doing this also prepares you for the mental aspect of running distances.  When you realize that you can run for a half hour (or whatever), you push yourself more to run a bit longer, then a bit longer, etc.

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