5KM running race at office

I can run 5km in about 30 min, and I'm a slow runner, so I'm sure anything better than that is a good starting point.

 

If you're keen i'd run the 5k every other day, and just try to beat the time of your previous run. If you start today you could get 5 runs in before the 5th.
Anything under 21min is fairly respectable

 

Try 14 laps at 75% effort a couple of times. Dont push it, Enjoy it.

 

I did one of those with my office mates.
I did about 23 1/2 minutes. Which according to Boxed is NOT a respectable score....lol.
However, I do agree with his suggestion to get a few runs in.
I didn't train at all for mine. I just winged it, and found I started off way too slow in an effort to pace myself, and did the last stretch pretty fast in an effort to make up.
So if you're in any kind of shape, then you'll do fine.
But a few pre-runs will help you figure out your pacing.
Most of all, have fun - a 5k should be pretty easy and shouldn't be an overly competitive environment.
I think around 24 mins or less is OK.

 

2 miles in 14 mins is considered respectable in the US army. thats a 7 min mile and 5 clicks is about 3 miles if memory suits me so 20-23 mins i'd say is fair.

 

If you have the Nike Running app, there's a setting to try and beat your personal records, one of them being "Fastest 5K Run". I usually run on the basic setting with no time/distance goals, so I never had it in mind to run faster than my previous runs. Today I tried to beat my best 5k (was actually 29:05), and I got it down to 26:32. Using this app (or a similar one) might be easier to record/monitor your progress than timing each lap.

 

Next time try and make your last lap as quick as your first. Every lap time over the 9 (and its fair to guess 10) is slower than the last. Aim for 2.30 a lap every lap no exceptions. And then just do best effort on the last one if you've got anything left.

Taht way you'll have taken about 3 mins off and I bet you won't even find it any harder.

Then the next time aim for 2.25 or 2.28. You'd be suprised how quickly you can get your time down.

 

I like how you just throw out "try and make your last lap as quick as your first" and "aim for 2.30 a lap every lap no exceptions" like it's easily doable by everyone. What you're telling him to aim for will take a bit of training, he only has around a week left to do this.

Anyway, if you're pushing yourself every lap how the hell can your last lap match up to your first?

 

Add distance running to the list of things you know **** all about. Look at the splits for any track runner or mile splits for marathon athletes and they will all generally aim for consitency with the exception of picking up the pace at the end. But heh what do they know compared to a elite competitor such as yourself?

Looking at the times he posted it doesn't take a genius to work out he went off too quick and this will always hurt your total time. If you think the key to running distances quick is to go max effort from the gun to the tape your clueless.

To the OP, apologies wasn't aware of the time constraints you were facing. Good luck with it.

 

Wow. So many assumptions in one post. Seems somebodies upset.

It's pointless replying to you after you've put so many words in my mouth even though I only typed out a few lines.

 

Pointless or you've got nothing to say? Please reply I'm always happy to learn more....