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TIMOTHYNOHE Posts: 4,317
9/10/11 10:23 A

I went into my first thinking 35 minutes because I had done that in training. 30 Minutes would be great because I was told you always run faster in the actual race.

I was stunned/thrilled by 27:00 when I crossed the mat. It was good enough for third place in my division (men 50 - 54).

Best advice. It's your race. Run it your way.

9/10/11 12:53 A

Thanks so much for all the replies. I jog/walked the 5k yesterday on the treadmill. I'm out of shape, so it was nice just to do the whole thing, but I could have pushed harder. I walked 3 min. at 3 mph then jogged at 5 mph for 2 min. I cycled that way for the entire thing. It took 49:43. So I think my goal for the actual October race will be satisfied with 45 min, thrilled with 40 min. Now I'll just work on building endurance and hopefully switch to jog for 3 min walk for 2 min. That should help my time. I never thought jogging could be fun....but it really is! Thanks for helping me set my goal.

THEMOTIVATOR1 Posts: 5,650
9/9/11 7:07 P

Building your endurance on a treadmill helps My best time for a mile on the treadmill 6 minutes 35 seconds 3 miles about 22 minutes. one 5k ,26 minutes 35 seconds

WARMSTRONG2 SparkPoints: (299,988)
Fitness Minutes: (120,051)
Posts: 11,706
9/9/11 4:31 P

Maybe you should see what you can do now with a comfortable but not effortless time for the 5k distance. Then adjust your training schedule toward an effort that will improve that time. The difficulty with trying to set goals for others is that unless you know where your are in terms of fitness level, it is hard to advise regarding where you should be headed.

TIMOTHYNOHE Posts: 4,317
9/9/11 3:46 P

5km is 3.1 mile.

If your are able to brisk walk at about 3.5 mph, figure 52 minutes or so. 4 mph is about 45 minutes.

If you can run 1 minute then walk 1 minute you might get down into the high 30's.

Whatever you do, do YOUR 5k and enjoy the day.

PAPAMIKIE SparkPoints: (48,308)
Fitness Minutes: (108,468)
Posts: 3,984
9/9/11 3:36 P

For me the goal is to complete, and to improve on your past performance in some way. Do not worry too much about others, nor about the time on the clock. I started my journey at plus 244 pounds and inactive. My first race was a 10km with my 13 year old grandson. I completed it faster than my early 5km runs.

The goal still has to be based on your current performance and the time you have to train. The basic rule of thumb, when training is not to increase by more than 10% distance or speed week over week. It still depends on how fast you can do it today and how much time do you have between today and the race day.

If you go out tomorrow and complete 5km in 45 min then a good time for you the last week in Oct will be different than if it takes you 60 min or 30 min. We start where we are and move forward. Your first step should be to know where you are.

1) Can you complete 5 km now?
2) Can you run a whole 5 km now?
3) How long does it take you to do 5 km now?

PEDAL-PUSHER Posts: 6,501
9/9/11 1:21 P

Every time I race, my goal is always the same: to finish. My very first 5 I completed in 62 minutes, walking all the way, bu the following year I incorporated some trotting, and now average about 40 minutes, depending on how my nees and lungs hold out. Advanced arthritis in both knees and COPD......I am grateful to just be able to do events, and proud of every one. I have been the last one across the finish line more than once, but I finish, and in my book that is a WIN.

Don't worry about your time, just enjoy yourself!

REVSERENA SparkPoints: (43,814)
Fitness Minutes: (32,252)
Posts: 3,252
9/9/11 1:00 P

Hi Audrey,

I just finished the virtual 5K yesterday at 40:11. It was my first and frankly I was thrilled with that time. I run about a 12 minute mile for the first mile, but by the time I get to the end it is a mental challenge just to keep going!

My first "real" 5K is in a couple of weeks, so my goal? Under 40 minutes.

HEYBUTT Posts: 769
9/9/11 12:54 P

The C25K routine I used had 30 minutes straight running as the ultimate goal. Their assumption was by the time you got to that point (meaning completing the training) you would be covering just about the distance of a 5K (3.2 miles).

That means about a 10 minute mile (running).

From my experience (and this is the first time I've done a c25k program or really ran at all) I'm covering 2.8 miles in 26-27 minutes. That's pretty much on course with the c25K program (I recently mapped a new route that's 3.2 miles, so I can better estimate my "official" time).

BUT, there are a lot of things to take into consideration when guessing at how fast you may or may not be. Do you have any medical issues (bad knees, breathing problems)? How fit are you in general (if the c25k is the very first physical activity you're starting with, then your speed is going to be really slow and you'll get faster as you progress)? How much are you dedicating to your training (practice does make for better times)?

Bottom line, I agree with everyone else. Set a realistic goal for yourself ("just finish" or "run the whole thing") for your first time out.

RAINBOWCHARMER SparkPoints: (67,229)
Fitness Minutes: (93,915)
Posts: 1,488
9/9/11 12:42 P

Once I started training and figured out that my average pace was 12 minute miles, I set my goal for 36 minutes for my first 5K. That's tomorrow. So we'll see how it goes. But I've been averaging 11:30 minute miles for the last couple of weeks (I now have an app that tracks it so I know for sure. LOL), but I would say see how your training goes and decide from there. Ideally I'd like to be faster, but I'll be happy finishing in about that timeframe for my first race and then worry about improving my time. This is a "fun run" anyhow and I'm not even positive that it's timed?? So I'll be using my app to time it myself just in case.

SCTK519 Posts: 2,085
9/9/11 12:29 P

It all depends on your pace. How fast do you walk 1 mile?

ERICWS SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
9/9/11 11:50 A

RN- I like that alot!

BECCADION Posts: 410
9/9/11 11:34 A

For my first race (a 10K) I followed a marathoner friend's advice and chose 3 goals. One that I could live with (finishing), one that I would be pleased with (1:20), and one I would be really happy with (1:10). So there's an idea... (I finished in 1:18 by the way)

GRRARRGH SparkPoints: (33,430)
Fitness Minutes: (16,629)
Posts: 473
9/9/11 10:10 A

I finished my first walking/jogging 5k in 46:08. Certainly not a time I was thrilled with, tbh, but it's my starting point. I did way more walking than jogging, though, and considering my crappy knees, I was thrilled just to finish. I have 2 coming up in the next few weeks, and I'd like to do a 10K on Thanksgiving, and I know that I'll be able to improve my time.

I don't think it does any harm to pick a time goal and work toward it. If you realize during your training that it's an impossible goal, you can adjust. My goal was 45:00, and I didn't make it, but I would certainly make it now. Just pick a time that's reasonable and allows for things like a shoe coming untied and water stops. For your first, if you're walking and jogging, 30 minutes is a little overreaching. :) But I would definitely shoot for between 38 and 45. Closer to 38 if you're doing more running than walking, closer to 45 if it's the other way around.

And watch it - it's addicting!!! I signed up for the one just to do one and then realized that just one wouldn't be enough! emoticon

Edited by: GRRARRGH at: 9/9/2011 (11:58)
9/9/11 9:59 A

I have completed two 5K earlier this spring. The first one I completed in 38 minutes & I bettered the second one by a minute & and half. Both of those races I didn't really "train" per se... just went jogging for 30-40 minute clips - without knowing my distance.

I am now training for the Virtual 5K, so I am working towards bettering my time again.

However, like the others said... it really is what you make of it. For my first 5K, my only goal was to cross the finish line on two feet (not crawling) & without walking. And I didn it! So the second 5K's goal was just to better my time of the first.... and I did that. And you can too!!

SP_COACH_NANCY SparkPoints: (0)
Fitness Minutes: (112,042)
Posts: 46,222
9/9/11 9:03 A


The longer you train, you will have a better idea as October draws near as to where you think you will finish. Choosing a goal time without knowing how your body will adapt to the training, can lead to frustration and unrealistic goals.

The goal for the first race is to just finish feeling strong and ready to race again. I wish you well!


Coach Nancy

BRITOMART Posts: 7,705
9/9/11 8:59 A

"Your best" is the time you want. If you are competing at all, really you are competing with yourself.

Have a good race!

MLAN613 Posts: 15,032
9/9/11 8:56 A

Thanks for clarifying because I agreed with Zorbs! Ultimately, finishing the race is always the number one goal and don't let the pack set you pace. I guess a finishing time really depends on how athletic you are, how much walking you're doing, etc. Maybe 15 minutes a mile?

9/9/11 7:05 A

lol True! I should have been more clear....I'm trying to set a reasonable goal to work towards to keep motivated and excited. :)

ZORBS13 SparkPoints: (155,616)
Fitness Minutes: (148,451)
Posts: 14,601
9/9/11 6:31 A

sometime that's the same day in which you started.

Honestly, it doesn't matter.

"It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit." - George Sheehan

9/9/11 6:16 A

I'm training for the virtual 5k race on SP in October. Could anyone tell me what a decent time would be to complete the race if you are walking/jogging?


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