Help me set a pb goal for 5k please
Discussion
I've got the running bug again, so I want to set myself a good target!
A bit about me
- age 49
- spent most of my adult life overweight, sporadic exercise only
- In June 2016 I was 16.5 stone (5ft 9) and started parkrun. Took 38 minutes.
- By June 2018 I was 13.5 stone and 5k pb was 24.58 on a flat course
- Also started road cycling in 2018
- Neck injury late 2018 stopped all exercise for 2 months
- Not done much since then. Went back up to 16 stone
- Apr 2021 - bought an e-bike and started cycling to work, 40 mile round trip
- July 2021 - restarted parkrun, did 35 minutes. Down to 15 stone :-)
I want/need a target, its 100% what motivates me.
I have done 24.58 - what should I aim for? Training will be 1x 5k run plus parkrun each week.
I was thinking 22 minutes - is that realistic?
A bit about me
- age 49
- spent most of my adult life overweight, sporadic exercise only
- In June 2016 I was 16.5 stone (5ft 9) and started parkrun. Took 38 minutes.
- By June 2018 I was 13.5 stone and 5k pb was 24.58 on a flat course
- Also started road cycling in 2018
- Neck injury late 2018 stopped all exercise for 2 months
- Not done much since then. Went back up to 16 stone
- Apr 2021 - bought an e-bike and started cycling to work, 40 mile round trip
- July 2021 - restarted parkrun, did 35 minutes. Down to 15 stone :-)
I want/need a target, its 100% what motivates me.
I have done 24.58 - what should I aim for? Training will be 1x 5k run plus parkrun each week.
I was thinking 22 minutes - is that realistic?
MOBB said:
I've got the running bug again, so I want to set myself a good target!
A bit about me
- age 49
- spent most of my adult life overweight, sporadic exercise only
- In June 2016 I was 16.5 stone (5ft 9) and started parkrun. Took 38 minutes.
- By June 2018 I was 13.5 stone and 5k pb was 24.58 on a flat course
- Also started road cycling in 2018
- Neck injury late 2018 stopped all exercise for 2 months
- Not done much since then. Went back up to 16 stone
- Apr 2021 - bought an e-bike and started cycling to work, 40 mile round trip
- July 2021 - restarted parkrun, did 35 minutes. Down to 15 stone :-)
I want/need a target, its 100% what motivates me.
I have done 24.58 - what should I aim for? Training will be 1x 5k run plus parkrun each week.
I was thinking 22 minutes - is that realistic?
You’re looking at 7 minute miles for that time. I’d start with seeing if you can do a 7 min mile and increase distance from there. A bit about me
- age 49
- spent most of my adult life overweight, sporadic exercise only
- In June 2016 I was 16.5 stone (5ft 9) and started parkrun. Took 38 minutes.
- By June 2018 I was 13.5 stone and 5k pb was 24.58 on a flat course
- Also started road cycling in 2018
- Neck injury late 2018 stopped all exercise for 2 months
- Not done much since then. Went back up to 16 stone
- Apr 2021 - bought an e-bike and started cycling to work, 40 mile round trip
- July 2021 - restarted parkrun, did 35 minutes. Down to 15 stone :-)
I want/need a target, its 100% what motivates me.
I have done 24.58 - what should I aim for? Training will be 1x 5k run plus parkrun each week.
I was thinking 22 minutes - is that realistic?
Edited to say well done on the weight loss after injury and no mean feat due to age as well. Great work.
1 x 5k park run a week is not training, that's really just your weekly tempo run.
Ideally you need to work up to running 1 x interval session a week with 2-4 easy runs a week alongside that weekly tempo run.
Take it very slowly while upping mileage and you will put yourself in good shape for a fast 5k
Loads of plans on the web.
Ideally you need to work up to running 1 x interval session a week with 2-4 easy runs a week alongside that weekly tempo run.
Take it very slowly while upping mileage and you will put yourself in good shape for a fast 5k
Loads of plans on the web.
Your pb at 13.5 stone a few years ago was roughly 8 minute mile pace.
You are now heavier and more unfit, so don’t set an unrealistic goal.
Concentrate on bringing the weight down further, which will really help. I think you will struggle to get to 7 minute mile pace for quite a while, so I would aim for getting to your pb eventually but go for something less strenuous to start with, say 8 min 15 sec pace, which is about 25.5 mins.
Good luck with it.
You are now heavier and more unfit, so don’t set an unrealistic goal.
Concentrate on bringing the weight down further, which will really help. I think you will struggle to get to 7 minute mile pace for quite a while, so I would aim for getting to your pb eventually but go for something less strenuous to start with, say 8 min 15 sec pace, which is about 25.5 mins.
Good luck with it.
Great to have a goal mate. I think you'll need to play the long game if you want that sort of time though.
Hard truths, you're middle aged, unfit and at 15 stone (95kg) you're clinically obese. Whilst I'd take it with a pinch of salt, at 5ft 9" your ideal running weight is allegedly something like 63kg, so personally I'd be going to straight to big diet if it was me. High protein, low carbs, ease yourself into the training using a variety of low impact exercises in addition to running to get the weight down without destroying your joints. Then get the running up.
There's some really decent runners on the forum though, maybe they could chirp in.
Hard truths, you're middle aged, unfit and at 15 stone (95kg) you're clinically obese. Whilst I'd take it with a pinch of salt, at 5ft 9" your ideal running weight is allegedly something like 63kg, so personally I'd be going to straight to big diet if it was me. High protein, low carbs, ease yourself into the training using a variety of low impact exercises in addition to running to get the weight down without destroying your joints. Then get the running up.
There's some really decent runners on the forum though, maybe they could chirp in.
Just as a numpties example, I have a 2 mile, a 3 mile, a 4 mile and a 5 mile route although haven't done that one this year yet. Plus Parkrun if it ever starts up again up here.Try to get out 3 times a week plus cycling.
I use the 2 miler as a speed one and the others more as stamina runs but always note date, time, weather, thoughts on the run, ie hard, easy, last mile difficult, knee pain etc. I use free Strava which is OK for my needs.
I've been running for the last few years after a long lay off. I find there are times I have to rest due to injury of family incidents and I quickly lose my pace and stamina.
I'm 68.
I use the 2 miler as a speed one and the others more as stamina runs but always note date, time, weather, thoughts on the run, ie hard, easy, last mile difficult, knee pain etc. I use free Strava which is OK for my needs.
I've been running for the last few years after a long lay off. I find there are times I have to rest due to injury of family incidents and I quickly lose my pace and stamina.
I'm 68.
My best was 22mins at 50.
I'm now 56, had 6 years of other sports but back into running.
I started again at 35min for 5k, after 6 weeks I've just broken 30mins and set my self a goal of sub 20 on my 60th birthday.
I know sub 25 is definately achievable but I like a big challenge.
I train a lot more, I currently do 3 x 10k tempo runs a week and 2 x 5k fast as I can,
Go for your target, up ypur workrate a bit each week.
I'm now 56, had 6 years of other sports but back into running.
I started again at 35min for 5k, after 6 weeks I've just broken 30mins and set my self a goal of sub 20 on my 60th birthday.
I know sub 25 is definately achievable but I like a big challenge.
I train a lot more, I currently do 3 x 10k tempo runs a week and 2 x 5k fast as I can,
Go for your target, up ypur workrate a bit each week.
You’re going to need to lose quite a lot of timber to do a quick time like 22 minutes. At 5 ft 9 I genuinely think you want to be aiming for a weight of around 11 To 11.5 stone if you’re wanting to get really good at running.
Now you might think that’s totally unrealistic and maybe it is but that’s my considered opinion as someone with a sub 20 pb who now can’t really get near that and I only weigh 13 stone and I’m taller than you.
As to things to aim for I think you should have incremental goals. So first off think about getting sub 30.
You know you can do this because you’ve been there before. You want to be doing tempo runs, longer runs and I think most importantly for speed you want to do intervals and hill sprints.
One you’ve done sub 30 aim for sub 25 and then aim for an actual PB.
If you manage all that in the next six months then you can start to look at 22 minutes or even the benchmark sub 20.
But I think it’s crucial to sit achievable targets so you can see that you’re making real progress as you go along.
Now you might think that’s totally unrealistic and maybe it is but that’s my considered opinion as someone with a sub 20 pb who now can’t really get near that and I only weigh 13 stone and I’m taller than you.
As to things to aim for I think you should have incremental goals. So first off think about getting sub 30.
You know you can do this because you’ve been there before. You want to be doing tempo runs, longer runs and I think most importantly for speed you want to do intervals and hill sprints.
One you’ve done sub 30 aim for sub 25 and then aim for an actual PB.
If you manage all that in the next six months then you can start to look at 22 minutes or even the benchmark sub 20.
But I think it’s crucial to sit achievable targets so you can see that you’re making real progress as you go along.
Bob-iylho said:
I train a lot more, I currently do 3 x 10k tempo runs a week and 2 x 5k fast as I can,
.
That makes zero sense as a training plan unless your idea of tempo pace is different from mine. 5 quality sessions a week? that would break a 20 yr old let alone someone advancing on 60..
There are loads of proven training routines out there, why not follow one of those? You will end up running faster, be less prone to injury and also feel much better - overtraining is no fun.
272BHP said:
Bob-iylho said:
I train a lot more, I currently do 3 x 10k tempo runs a week and 2 x 5k fast as I can,
.
That makes zero sense as a training plan unless your idea of tempo pace is different from mine. 5 quality sessions a week? that would break a 20 yr old let alone someone advancing on 60..
There are loads of proven training routines out there, why not follow one of those? You will end up running faster, be less prone to injury and also feel much better - overtraining is no fun.
Bob-iylho said:
Okky dokky, I'll have a hunt round. Got to say I really enjoy pushing myself and get very bored with plodding, but willing to change to improve.
I only advise as I used to be that guy that was overtrained for years but never realised it. I look back now and it was such an unproductive waste of time.The biggest mistake people make with training and running in particular is that they make the easy days too hard and the hard days too easy. An easy run should be an enjoyable jog with plenty of time to enjoy your surroundings. A hard run should make you feel a little bit queasy before you have even put your trainers on.
Ok I'll take that onboard, mission at present is to clock up miles, get the legs back in shape and run with ease. I've dropped a stone in 6 weeks which makes me super lean.
I know I can do it, over the years I've set many targets and usually made them whether, running, rowing, muscle.
As I get older I'd like one more great goal, sub 20, once I get some proper shape and times back I'll jpoin the local running club and get a program.
I know I can do it, over the years I've set many targets and usually made them whether, running, rowing, muscle.
As I get older I'd like one more great goal, sub 20, once I get some proper shape and times back I'll jpoin the local running club and get a program.
I've just seen this thread.
Yes, lose the weight. It will make everything easier, reduce the strain on your body and improve your quality of life as you age.
You (we all) should aim for all-round conditioning, not just running.
Don't need to do huge mileage in training for a 5K and I would suggest running no more than every other day, with some all-round strength, conditioning, balance and walking training (not too intense) on the other days. Skipping with a rope is an excellent complementary calf conditioning exercise.
Running form is often ignored by many people and is a big subject.
You should run with a straight back, short strides, aim for quick, light foot-strikes, flexing the hips and lifting the knees high, not bouncing up and down, not swaying from side to side. Arm motion reflects the leg motion, so you should be swinging the bent arms forward and backward from the shoulder. I do not heel strike -which may take some practice, but reduces the pounding on the joints. Having a strong midriff in all planes makes a huge difference
If/when you are reasonably conditioned to running:
1-2 Steady runs of 6-10K.
Intervals
Tempo/Park Run
Outside Online: How to Design the Ultimate Interval Workout
"Do five x 5:00 with 2:30 recovery...You want to sprint instead? Do four x 30 seconds with 4:00 recovery"
your 5 minute pace will give a good indication of potential 5K pace/time. Chasing people who are a little bit faster than you can spur you on in a race.
Yes, lose the weight. It will make everything easier, reduce the strain on your body and improve your quality of life as you age.
You (we all) should aim for all-round conditioning, not just running.
Don't need to do huge mileage in training for a 5K and I would suggest running no more than every other day, with some all-round strength, conditioning, balance and walking training (not too intense) on the other days. Skipping with a rope is an excellent complementary calf conditioning exercise.
Running form is often ignored by many people and is a big subject.
You should run with a straight back, short strides, aim for quick, light foot-strikes, flexing the hips and lifting the knees high, not bouncing up and down, not swaying from side to side. Arm motion reflects the leg motion, so you should be swinging the bent arms forward and backward from the shoulder. I do not heel strike -which may take some practice, but reduces the pounding on the joints. Having a strong midriff in all planes makes a huge difference
If/when you are reasonably conditioned to running:
1-2 Steady runs of 6-10K.
Intervals
Tempo/Park Run
Outside Online: How to Design the Ultimate Interval Workout
"Do five x 5:00 with 2:30 recovery...You want to sprint instead? Do four x 30 seconds with 4:00 recovery"
your 5 minute pace will give a good indication of potential 5K pace/time. Chasing people who are a little bit faster than you can spur you on in a race.
Edited by MC Bodge on Wednesday 28th July 12:20
Prof Prolapse said:
Great point about form.
Very important, often ignored, until the pain starts!
Some of the people I see running locally make me wince.Very important, often ignored, until the pain starts!
Hips hardly flexing, heels kicking outwards, landing on the heels, midriff swaying from side to side.
Lots of effort, little forward progress, stress on the joints.
Agghhhhh.
Edited by MC Bodge on Wednesday 28th July 10:50
22 is definitely realistic. See if you can sus out who goes at that sort of pace at your local and see if they could help pace you to it. If you were doing parkrun every week, I would also suggest only going for it 2-3 weeks in a row, then have a week off where you ignore the clock and do it for fun.
Also, if you do a 10 minute warm up, finishing with a few 30 second bursts at just above the required pace, you can go off at the right pace and not have to run yourself into to. You'll chill out for the briefing so once on the start line you'll be recovered, but still warm.
Also, if you do a 10 minute warm up, finishing with a few 30 second bursts at just above the required pace, you can go off at the right pace and not have to run yourself into to. You'll chill out for the briefing so once on the start line you'll be recovered, but still warm.
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