5k Running times

[Toks]

Ok I know in 10 mile Cycling TT's 30mins is the benchmark for newbies. What should a running novice be aiming for at 5k?

[carl f]

how much current training is the novice runner doing?
If a newbie to running not training much then 30 mins i guess,but it depends on their ability
If newbie is a complete novice as in never ran before then 30-40 mins
Go on toks is it you?,if so then i reckon you'll be a sub 20
Cheers
Carl

[Toks]

[quote="carl f"]how much current training is the novice runner doing?
If a newbie to running not training much then 30 mins i guess,but it depends on their ability
If newbie is a complete novice as in never ran before then 30-40 mins
Go on toks is it you?,if so then i reckon you'll be a sub 20
Cheers
Carl

[kieran]

so have you also been converted to dual-tri events?

[Toks]

[quote="kieran"]so have you also been converted to dual-tri events?

[Marek]

Probably obvious, but make sure you have decent running trainers that suit your running style. This will really help to keep the injuries at bay. Someone told me a horrible stat that those that do running training/running as their main sport, 65% of them will have some kind of injury throughout the year. As you know I have done a bit of running this year, you should be aiming for sub 20 minutes but I would build up to it gradually. You know the benefits of interval training so this will probably be your best way of achieving your goal.

Maybe we can have an ACC running race at the Banstead 5km on Saturday morning in a couple of months once the cycle season has finished.

Cheers

Marek.....

[carl f]

As marek sais,good shoes and build up to it slowly. A sub 20 is poss especially with your biking base you have
Calf injury's are a big problem for me,must have had 4+ this year,sitting here with my right calf on a bag of frozen peas as i write this
Yes to an addiscombe 5k race,good idea
Cheers
Carl

[huw williams]

[quote="Toks"] Yeah its me. I managed 23mins.40sec (2 laps of Finsbury Park, approx 5k according to Steph Garmin). I definitley feel that I can run faster but I don't want to get an injury through my overzealouness

[Dominic]

[quote="Marek"]Probably obvious, but make sure you have decent running trainers that suit your running style. This will really help to keep the injuries at bay. Someone told me a horrible stat that those that do running training/running as their main sport, 65% of them will have some kind of injury throughout the year.

[Paul H]

Think about your technique when running (On landing, the foot should be directly below the body).

As Huw said, build up the mileage and pace slowly. Also run off road as much as you can. Running off road on uneven ground is good for strenghening your back muscles.

Im not sure about high tech trainers as well. The Kenyans dont use them.

Read Coulsdon's local hero Gordon Pirie's book, its has a lot of info on technique and trainers. Apparently he ran over 200,000 miles in his lifetime without any significant injuries.

[url]http://www.geocities.com/Colosseum/Pressbox/2204/Gordon_book_040104.pdf[/url]

[Sylv]

[quote="huw williams"]Then I'll see you on the line on the 27th for the Switchback 5

http://www.stridersofcroydon.co.uk/

And anybody else who want's to join me of course???

[nick de meyer]

there is quite a big carryover in fitness from cycling to running

[huw williams]

Yep there's a course map on the Croydon Strider's website - it's an open event so anyone can run and the entry fee is reduced to £6 EOL this year

I'd be surprised if those Kenyan's didn't turn up as this is getting to be quite a big event these days

[Paul H]

Join South London Harriers, and there are loads of races you can enter for free over the winter.

[Toks]

Thanks for the advice guys