What is a decent time for running?

I'm starting week 7 of C25K. What is a decent time per mile? I'm a little under 12 minutes/mile according to my Runkeeper app. I really want to get faster though!

Re: What is a decent time for running?

Everyone is different. Speed comes with time and distance BUT you would see faster results if you began doing speed work, even once weekly.

Re: What is a decent time for running?

Speed comes with time and with speed work. It will vary a lot from person to person. I have been more or less consistently running since 9th grade and have actually gotten considerably faster in the last 3-4 years. In HS, I think my fastest 5K was 25:30, but I was usually much slower (26-27). In the summer of 2006, my fastest 5K was like 25:00. My most recent PR in the 5K is 21:50. Increasing my weekly mileage and having my DH stress speed work has really helped me.

My schedule looks something like this (it does vary week to week a little bit)

M: Easy Distance Run (60)
T: Fartlek or Speed Work on the Track
W: Easy Distance Run (60)
Th: Easy Distance Run (60)
F: Rest
Sa: Speed Work - Hill Workout, Fartlek
Su - Long Run (90+)

Re: What is a decent time for running?

What is speed work and how do I start it? Can I do it pushing the jogger (I only run with DS in the jogger).

Re: What is a decent time for running?

Here are some examples of speed work I do. Each came be modified for your level.

For a fatlek, I warm up for 20 minutes - I run my normal pace. I then sprint as hard as I can for 3 minutes. I then run at my normal pace for 3 minutes. I do this for a total of 5 cycles. Finally, I cool down for 20 minutes. You can play around with the times depending upon your fitness level and the amount of time you can devote to a workout. Perhaps start with a 10 minute warm up and then sprint for 1 minute and run for 1 minute (repeat five times) cool down for 10 minutes.

For workouts on the track, you can do various things.

Run a 10-20 minute warm-up.

Choose one of these distances and repeat it 4-6 times. The amount of time you rest should take in between each one should be the same amount of time it takes you to complete the distance:

200s (1/2 lap around the track)
400s (1 lap around the track)
800s (2 laps around the track)
Mile Repeats (4 laps around the track)

Run a 10-20 minute easy cool down.

Message edited 7/26/2011 12:23:51 PM.

Re: What is a decent time for running?

If you are running with a jogging stroller, you will be a little faster without it. So keep that in mind.

Are you planning on racing? If so, look up local 5K race results, and view your age group. Look at the 50% mark and make that your first goal. Good luck!

Re: What is a decent time for running?

I think that is a great time for just starting out! I have been running for just over a year now and I am just under 11 min/mile which I am totally fine with but I do want to get just just below 10. I tell people I am more of a jogger and I am ok with that. You are doing just fine, keep up the great work!

Re: What is a decent time for running?

Getting faster! Today I was at 11:20 pushing the jogger (2.5 miles straight running)

Message edited 7/29/2011 12:11:43 AM.