I know it is not a competitive pace, but this is a personal goal. I want to be able to run a 5k at an 8 minute mile pace. I did cross country my senior year and remember running 7 miles at an 8 minute mile pace. I'm not looking to run that far at a set pace just yet, and I don't ever want to be that thin again (24 pounds lighter than I am now), but would not mind losing up to 13 pounds.
Treat me as if I'm a beginner. I will be playing tennis twice a week and taking a 50 minute kick-boxing type class at least once a week.
Should I start out just trying to do 1 mile runs at the pace? Finishing 2 miles (which is probably about my limit these days) and work toward an 8 minute pace, then adding distance? A mix of long and slow, short and quick? I just did what my coaches told me back in the day, and need direction now - 3 times/week?
I work at a gym and live in Alabama so I have equipment when I need it and it's not as painfully cold for outdoor runs as Idaho.
2007-12-22 14:07:21 · 5 answers · asked by Lacey 5 in Sports ➔ Running
I don't have a bike or pool, just gym staples.
2007-12-22 16:40:24 · update #1
Take the subway.
2007-12-22 14:12:11 · answer #1 · answered by Anonymous · 1⤊ 1⤋
I ran 5k in high school average 630 pace at 155lbs and at age 28 i hadn't ran for about 8 years and was around 230lbs.I couldn't hardly run 1 mile,but my goal was a 2.5 mile course near my house so i ran what i could and walk 2 to 3 days a week.Eventually i could run the hole thing and i wanted to go farther so i worked ip to 8 miles a couple times a weekover a 3 yr period.I would time my run and berak it down into 1 mile times as i ran.The farther i ran i got faster and lost weight.The running also got easier and more enjoyable but it took time.I have been running no more than 2 time weekly for 8 years usually once a week but 10 miles on hilly trails and mi 10k times are 6.9 average and i am210lbs6'1 36yrs old and lift weights 3 days weekly.I think weight lifting is bad for running because of the weight issue. To sum it up keep running push your self to go faster and farther and dont get discouraged it takes time and desire.Good luck
2007-12-24 08:44:11 · answer #2 · answered by dennis s 1 · 0⤊ 0⤋
Run two miles each day except 1 day off. After 1 month, take 2 days a week at the track running 10x100s. Run the straights fast and rest/recover/jog the turns. Half-mile warmup and warmdown. Beginning month 3, after your warmup but before you begin your 10x100s, run a timed 1/4 mile. The time you want to hit is 2 minutes.
Good Luck
2007-12-23 00:38:53 · answer #3 · answered by snvffy 7 · 0⤊ 0⤋
1
2017-01-26 18:03:06 · answer #4 · answered by ? 4 · 0⤊ 0⤋
Biking up hill is a strong requirement for getting in shape and building stamina..swimming for breath.. then condition to the running slowly..
2007-12-22 16:35:20 · answer #5 · answered by Brother Enrique 3 · 0⤊ 1⤋