Questions on 5k running

R

Random_Student

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Hi everyone, I've started running 2 weeks ago or so. I want to get in shape because a freind talked me into going to kilimanjaro with him next summer. now, I'm not fat and have an average build, but I'm completely out of shape.
my original goal was to run 5k in half an hour which I essentially did on my second try. It seems a bit slow so I'm upping the bar so to speak and I'm not sure whether to raise my speed or keep running 5k at 9.5-10k an hour to do 5k every time. I was at it again today trying 12k an hour but could only manage 1.8k. I ran and walked intervals the rest of the way 9/6 :( A problem with me is that I've got asthma, at 10k/h I can control my breathing so I don't get an attack. At 12........ well the results were less than desireable today.

So I've got essentially 3 questions, 1st does VO2 max depend soley on the volume of air you can physically take into your lungs per unit time ?? and secondly how do I get better at running (speed, incline, distance??) and lastly how long will it take?? I'm not impatient I can stick to a training schedule, but the thing is I'm very demanding of myself. If I run 5k in 30 minutes 1 day, the next I'll be aiming for 25 minutes and a previous success is now an utter failure. Also what's considered good fitness on a 5k run. thx :)

edit: 21 year old male 71kg 1.8m // 161lbs 5'11
 
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In my opinion and experience.... you don't train by running as fast as you can every time you go out and run.. in fact... for the most part you only run as fast as you can for your race... the rest of the time you run slower...

usually folks will train with a variety of run types...

Long runs
easy runs
tempo runs

Long runs you run slowly where you can carry on a conversation pretty comfortably in full sentences without straining to breath...

easy runs are at the same pace as long runs just not long...

tempo runs are where you pick up the pace... yet you usually don't run as fast as race pace...

according to mcmillan pace calculator if we use 27 minutes as a race time for the 5k your tempo runs would be 9:08 to 9:32 minutes per mile...

Long Runs 10:33 to 11:33
Easy Runs 10:33 to 11:03

some folks run intervals where you run fast for a period of time then run slower to recover....rinse an repeat... you can check out the mcmillan site for times for that...



lets say you were training 4 days a week... you might go like this...

easy... rest... tempo... easy... rest.. long... rest...

if you ran hard every day you would just break your body down and eventually get an injury...

I would think in the course of a couple months of running 4-5 days a week you could make significant gains in your fitness level...

When I started running last June I couldn't even run 1 mile in under 10 minutes... by the end of august I ran a 5k in 25:00

as far as what is good fitness... I responded to another thread about 5k running yesterday with age grading... you can look at that to see where you would finish percentile wise for a given time...

--- oh one more thing that might help you understand the phenominon(sp) you descibe...

usually if you run really hard... like a race it takes as many days to recover as the number of miles you ran... (as a rule of thumb)... so if you ran a hard fast 5k (3 miles) it would probably take you 3 days or so to recover from that before you could repeat that performance... that is why you don't go out and run super hard every day... you would just tear yourself down...

Good luck...
 
Hi Random! I wanted to pop in and say hello - I am planning to hike Kili next year too! Running sounds like a great way to get in shape. I've been reading a little about training specifically for Kili, and the few things I've found say that you need to train to simply be able to walk a lot at one time, and repeatedly. So they recommend lots of walking on inclines and strength training to help muscular endurance. (I think I've read in general that regular weight training can benefit runners too; well, really anyone for that matter!) Interval training is also recommended to build aerobic capacity - like high intensity interval training. Have fun with the running!
 
I figure the running will help my leg muscles with the endurance needed for kili, but for upper body strenght and overall fitness and lung ccapacity I swim nearly every day + pushups :) the only thing thats giving me trouble is the running. I probabably won't do HIIT because of the asthma. I'm having trouble running 12k/h for more than 6-8 minutes (mostly due to asthma related difficulty in breathing). If I ran all out 20k/h or so for a minute I'd get asthma for sure if not on the first hiit then definitly on the second. I guess I'll stick with slow runs it's just annoying to see results on the order of an average 60yo male if I take 30-35 to run those 5k's

edit: oh I forgot to mention I'm taking it easy on weekends and I do give myself a break if I feel my legs are sore
 
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VO2max; maximum amount of oxygen that can be utilized by the body;

so if you look at it... there are 2 components...

how much air can you suck... and can your body use it all...

essentially why do I get winded... can be answered... by...

your body needs more oxygen than you are giving it...

so you can workout the system that sucks air and make it suck air better... or you can work out the muscles consuming the oxygen and help them use less... for the same work...

slow running does that...

That being said... I am not advocating never running fast... I just found when I started I always wanted to run as fast as I could... now I know I don't have to do that...

:)

there is probably a whole lot more to it... but hey... that was enough to get me going... or thinking about the benifits of various workouts...
 
Well, it's good that that at least there is the muscle component to v02 max. Sucking more air in is limited in my case, as it dries the lower bronchial pathways which in turn is a major asthma trigger. I must get by with slow, deep and controled breathing preferably through the nose. Any way I am seeing improvements :) 5k in 29 minutes first 1.5k@ 11.2 the rest at 10.2 with short 2 minute intervals at 9.5 to catch my breath :) cathing my breath at that speed is a major success for me, as I felt like dieing last time when running at that speed for 5k's :)
 
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