Marathon running

[Cardinal Slin]

Ok so I am about to start cardio and I have decided to run...

There is a 42km marathon coming up (in 4 mths) and there aint no way in hell I am running that but the good news is along with the 42km run there is a 10km and a 3km.

I quit smoking 3 mths ago and am full of energy.

I wanna start practising on the treadmill so I was wondering if someone can tell me very good timings for 3km and 10km runs as well as average timings and bad timings?

This way I can set myself targets ... sorry couldnt find anything on the internet with ease.

 

[stosstruppe]

10k done in 50min is pretty respectable (about an 8min mile).

3k a young fit male should be looking at a 7min mile which is about 11.3km/h.

If I were training for a 3 or 10k I'd be looking to do HIIT running, Fartlek and Steady State Running (about 60% MHR). You can mix it up with swimming and other gym machines if you want to give your joints a breather.

 

[chefbone]

10k done in 50min is pretty respectable (about an 8min mile).

3k a young fit male should be looking at a 7min mile which is about 11.3km/h.

If I were training for a 3 or 10k I'd be looking to do HIIT running, Fartlek and Steady State Running (about 60% MHR). You can mix it up with swimming and other gym machines if you want to give your joints a breather.

Yeah...I agree with the HIIT for the shorter runs....but if you plan on doing some distance....run for time and not distance.

Do you want to win or place? If not...I would run for predetermined times and gradually increase them week by week.

 

[ponyfitness]

I'm a marathon coach - PM me if you want, I've trained people for 5k up to the Boston Marathon and Ironman.

But what the others said is a good start.

Here's what NOT to do: overdo it at the beginning - I'd rather have you running outside than on a treadmill for sure. Start easy and slow and ramp up by about 10% mileage per week. Cross train cardio (something without any impact like swimming, biking or elliptical) at least once per week and always warm up thoroughly before any kind of hill/interval workout.

Invest in some good shoes as well and make sure your biomechanics are sound otherwise you're going to get hurt. Biggest mistake I see runners do is running too much too fast and getting a quick injury.

 

[chefbone]

I'm a marathon coach - PM me if you want, I've trained people for 5k up to the Boston Marathon and Ironman.

But what the others said is a good start.

Here's what NOT to do: overdo it at the beginning - I'd rather have you running outside than on a treadmill for sure. Start easy and slow and ramp up by about 10% mileage per week. Cross train cardio (something without any impact like swimming, biking or elliptical) at least once per week and always warm up thoroughly before any kind of hill/interval workout.

Invest in some good shoes as well and make sure your biomechanics are sound otherwise you're going to get hurt. Biggest mistake I see runners do is running too much too fast and getting a quick injury.

Word.....

 

[Cardinal Slin]

Thanks everyone for the input.

In all honesty, I used to be very fit and athletic but havent done anything for about 5 years. I quit smoking a few months back and feel great (after more than 10yrs of smoking 20+ a day).

I am looking really to do the 3km because I think the 10km is too much for me to come in any kind of good position in less than 4 mths and at heart I want to keep my muscle and not have to lose too much of it.

For the 3km I would like to place quite high, if not win. I have the determination and drive and I have always been able to push myself beyond limits and through walls.

What is HIIT?

Oh and sorry, what would be a good time to complete the 3km run?

Thank you!

 

[Cardinal Slin]

I'm a marathon coach - PM me if you want, I've trained people for 5k up to the Boston Marathon and Ironman.

But what the others said is a good start.

Here's what NOT to do: overdo it at the beginning - I'd rather have you running outside than on a treadmill for sure. Start easy and slow and ramp up by about 10% mileage per week. Cross train cardio (something without any impact like swimming, biking or elliptical) at least once per week and always warm up thoroughly before any kind of hill/interval workout.

Invest in some good shoes as well and make sure your biomechanics are sound otherwise you're going to get hurt. Biggest mistake I see runners do is running too much too fast and getting a quick injury.

Thank you for your reply.

Is the running outside purely for the knees or is it for somethign else?

The problem is the temp outside is like 45 degrees celcius in the day and probably 30-35 at night with crazy humidity.

I think I need to get some trainers then cause all I have is a pair of something I cant even describe but they have a sole that is as thin as a pancake.

I did 20mins today 1min at 14kmh and 1 min at 9kmh at 9 degree slope - then I was dead

 

[chefbone]

Thank you for your reply.

Is the running outside purely for the knees or is it for somethign else?

The problem is the temp outside is like 45 degrees celcius in the day and probably 30-35 at night with crazy humidity.

I think I need to get some trainers then cause all I have is a pair of something I cant even describe but they have a sole that is as thin as a pancake.

I did 20mins today 1min at 14kmh and 1 min at 9kmh at 9 degree slope - then I was dead

Get the right arch in your shoe dude.....Personally I hate running outside because it mind-fucks me. I too am planning on running a marathon within the next 6 months. They have them 3 o 4 times a year here so...I actually think there is one in Florence soon.

 

[puddlemonkey]

Treadmill training ain't gonna prepare you for running outdoors, trust me. I use to rip off 5-6 miles on the tread, then went outside for the first time to run and made it about 3 miles before damn near dying.

 

[Cardinal Slin]

Treadmill training ain't gonna prepare you for running outdoors, trust me. I use to rip off 5-6 miles on the tread, then went outside for the first time to run and made it about 3 miles before damn near dying.

LOL - the good thing is - in November and December the weather is great outside so can train outside then. For now if I can run 5km a day on the tread, I reckon id be able to hit 3km outside with people cheerin my skank ass on.

I am gonna be crowned and be aired over all stations!