10 replies to this topic

[map]

Hi Everyone,

I am interested in setting some realistic running targets over the next year.  I have been running on and off over the past ten years due to laziness and injury, and as a female in her early thirties, am now keen to stay injury free and commit to a program!

My fastest times to date have been 25:09 for 5km and 52:58 for 10km, but these were 4-5 years ago.  Current form is 27:27 for 5km and maybe 57-58 for 10km.  I also ran the C2S in Aug in ~84 mins off 2 weeks of training.

What are some realistic times to set for the 12 months?  Is sub 20min for 5km and sub 45min for 10km too ambitious?  How about a sub 68min C2S time?  Presumably it will be a pretty tough workload, so appreciate your words of wisdom!

Thanks!    

[jpol3692]

Prob best to lookup McMillan's running calculator as a starting point (not 100% accurate, but helpful). There is a big difference between a 20m 5k and a 45m 10k - if you can run a 20m 5k, you can run a 42m 10k (or faster), but a 45m 10k usually translates to a 22m+ 5k. How old are you too, how much do you weigh, and how often do you train? Three big determinants of your return to running success.

[sammo72]

hi map and welcome to CR.

i only started running in january this year and have taken my time, as to not get injured. i basically run 5 days per week and recently added 2-3 rpm sessions also.

i have managed to improve all my times, from 3km up to the half, through using this forum and the numerous training guides that are online.

i run a timed 3km club race each week, have run three 10km races and four half marathons so far. i still have the sydney and central coast half's to go for 2010 and possibly the fitzroy falls marathon depending on how the legs are feeling.

my signature has my main improvements acheived this year, so yes your ambitions are acheiveable through good management.

best of luck with it, but just dont push it too hard, too fast.

[lactatehead]

map, on Sep 8 2010, 10:00 PM, said:

Hi Everyone,

I am interested in setting some realistic running targets over the next year.  I have been running on and off over the past ten years due to laziness and injury, and as a female in her early thirties, am now keen to stay injury free and commit to a program!

My fastest times to date have been 25:09 for 5km and 52:58 for 10km, but these were 4-5 years ago.  Current form is 27:27 for 5km and maybe 57-58 for 10km.  I also ran the C2S in Aug in ~84 mins off 2 weeks of training.

What are some realistic times to set for the 12 months?  Is sub 20min for 5km and sub 45min for 10km too ambitious?  How about a sub 68min C2S time?  Presumably it will be a pretty tough workload, so appreciate your words of wisdom!

Thanks!    

Generally, you get out of running what you put into it, so if you are planning to increase your training you should be able to achieve those goals quite easily. The key to successful training is consistency.

[youngrunner]

On the surface and making a few assumptions they sound like pretty reasonable goals. It will of course rely on training and commitment, but as lactatehead said, if you put in you should get the rewards

[map]

Awesome, I'm buoyed by everyone's confidence!  Maybe a 22min 5km time is more reasonable though....

I'm doing about 30km /week at the moment: A long run (13km last week), a sprint session (4 x 1000 at 5.24 pace this week), a tempo run and an easy run.  I've been throwing in 1-2 RPM classes and a couple of weights sessions.  BMI ~ 23.5 (but will hopefully drop!)  I'm starting relatively moderate as I'm really paranoid about injuries (shin splints!!!), but am happy to ramp it up once I know I'm strong enough!

I think I'll keep trawling these boards for more training hints and tips though!

[chrizz84]

map, on Sep 9 2010, 04:00 PM, said:

Hi Everyone,

I am interested in setting some realistic running targets over the next year.  I have been running on and off over the past ten years due to laziness and injury, and as a female in her early thirties, am now keen to stay injury free and commit to a program!

My fastest times to date have been 25:09 for 5km and 52:58 for 10km, but these were 4-5 years ago.  Current form is 27:27 for 5km and maybe 57-58 for 10km.  I also ran the C2S in Aug in ~84 mins off 2 weeks of training.

What are some realistic times to set for the 12 months?  Is sub 20min for 5km and sub 45min for 10km too ambitious?  How about a sub 68min C2S time?  Presumably it will be a pretty tough workload, so appreciate your words of wisdom!

Thanks!    

hay map why not set these goals.I have had trouble setting goals to so i set myself near imposible goals.i am nowhere near my goals but i am always carefull to take into account my small improvements and remind myself how far i have come this keeps me motivated.so go far it in my opinion all the best

[andycastle]

map, on Sep 9 2010, 04:00 PM, said:

Hi Everyone,

I am interested in setting some realistic running targets over the next year.  I have been running on and off over the past ten years due to laziness and injury, and as a female in her early thirties, am now keen to stay injury free and commit to a program!

My fastest times to date have been 25:09 for 5km and 52:58 for 10km, but these were 4-5 years ago.  Current form is 27:27 for 5km and maybe 57-58 for 10km.  I also ran the C2S in Aug in ~84 mins off 2 weeks of training.

What are some realistic times to set for the 12 months?  Is sub 20min for 5km and sub 45min for 10km too ambitious?  How about a sub 68min C2S time?  Presumably it will be a pretty tough workload, so appreciate your words of wisdom!

Thanks!    

With 1 year running I managed a 54min 10km, 2:02 half-marathon and 5:04 marathon. Probably did too much too soon though.

[twoeggs]

i basically started running in april last year.

at the end of the year my 10km was around 55mins and 3km 11:13. I could barely finish these 10km runs.

A year on, i can do 10km in 44mins at a comfortable pace and 3km in 10:44 with a recent 2km in 6:41
These 10km times arent races, but just training runs.

If you run consistently then you should be able to lower your times by a significant margin as well.

[Hurricane]

I liked the topic ... So yes I'm new to running, have gone with some advice of walking the distance to build strength then to run it. My goal for a year's time is to run the Great Ocean Road Half Marathon.

[russell2pi]

Looking at this thread (which is rather old by the way!!) it's clear that some of the statements concerning "based on my experience after a year you should be able to run 10k in xx:xx" are wildly off!

It obviously varies greatly with age, level of overweight, sex, etc.

Maybe I'm just trying to justify my "take it as it comes" approach, but to me this seems like proof that long-term goal setting is quite pointless for beginners like us.

Just be content to improve!