Respectable 5k time (Page 3)

Since this thread has evolved from "what is a respectable time" into "post your best 5k run along with your height and weight", I'll just follow the latter and then address the former.

6'2" 290lbs and my best 5K time is 24:25.  

I think a respectable 5k time is whatever you decide it should be.  There's always going to be someone your same size who is slower than you and always someone faster.  

I'm 6'3 ~205. I took up racing in defiance after my knee surgeon told me I'd never run again. When I started tri-ing last year my 5k split was just over 30 minutes.  By the end of the year I had gotten it down to ~25.  I have been PR'ing in almost every race and it has been a ton of fun.  I won my AG last year in a local 5k, and my standalone PR was in December at 23:08.

I shaved a bit off my 5k time at that same local 5k this year to set a 22:59 PR. My sprint 5k split is still hovering in the 24-26 minute range depending on the course (road or trail).  My goal for this year was to break 20 minutes but my training has suffered due to the new job.

I am hoping I have the same results as you.  I told myself no more video games until I get down to 290 (maybe on weekends after I did my works outs its ok.  nonthing on week days though.)

I try to get my video game fix by putting my bike on the trainer and playing while riding.

This way I can play as much as I want, if I keep the disciple to ride at the same time.

Might be worth looking into for you!

yeah not a bad idea.  I have racermate one which is a video game in itself but there are games I rather play while playing it.  I will have to look into them.  thanks for the suggestion.  trouble is the games I like I really need a keyboard and mouse but I do like the idea of playing and riding at the same time.  It might scare people I am in vent with if I start breathing too hard.

I play 99% of the time Call Of Duty on the XBOX.

So I lay down on the aero bars (clip-on) and pedal away.

Not best focus on the game, but better than the alternatives.

Whoa.  This is seriously one of the best ideas I've ever heard.  How have I never thought of this??

My life may have just changed.  I HATE riding the trainer. Hate it.  Still do it, but hate this.  This might change that

bike trainer will make you faster especially if you have body fat to lose .

Im 6'2" and 225, up untill last year before I hurt my knees I was just over the 8:00/mile mark.  I did a pretty hilly 10k in 51:59.  Just getting my running grove back now and Im more like a 9:20/mile.  Hoping that getting the weight down will help that time.

At 5'6 240lbs I can't "run" a 5k yet.  I have gotten so out of shape over the years that I am still trying to get back into "running" form.  I was never really a runner -- in fact, I've always hated running.  I was a swimmer, but my best friend was a runner and convinced me to run cross-country one year in HS (22 years ago).  At that time, I was almost always last, or in the bottom few...yet, my times were 18:XX - 19:XX.  Man would I kill for those times today.  I just did a sprint with "rolling hills" (which seemed like mountains to my legs) this past weekend that absolutely wrecked me on the bike and I had to walk most of the run -- time was 46:43.  On the treadmill, I have walked/run low to mid 30's.  My goal this year is to be able to RUN an entire 5K at the end of a race.  I'm making some progress, but still struggling to run for any length of time straight. 

So, that leads me to a question for those of you posting times in the high 20's to mid-30's.  What do you/did you find helps best with getting your running stamina when you were carrying the extra weight?  I know that most plans involve a combination of walk/run increasing the "run" portion slowly over time, but I just don't seem to be increasing my stamina as quickly as I would like.

Thoughts?

Great question - I would also like to know. I was proud of myself for completing my first 5k run without walking. Actually, I did 5.65km in 39:31 (so, 5k in approx. 34:47 if I did the math right). It sure felt at times when I had to dial it back that I could have been walking quicker, but I kept the jog up. Still had enough in the tank to sprint the last few blocks to my house, but legs were jello after that.

Now that I know it's possible for me to finish a 5k without walking, I'd like to try to work on bettering my pace, and stamina, but I don't know where to go from here. Also - I doubt 5k after a 15-20k bike would be anywhere near my stand-alone.

So, in addition to how to increase pace and stamina - can people give an idea of how much addition time we should expect the run to take after the bike portion?

Thanks!

Well done on completing the 5 K running!! That is quite an accomplishment for some of us.

As for where you go from here... the main thing to do is more miles. Sure, you can look at strides and fartleks and other sprint related techniques but they should come *much* later. The best thing you can do for your stamina, pace, health (not getting injured), and physiological adaptation is more distance and more frequency. But don't go nuts. The widely accepted rule of thumb is adding 10% per week. Patience and persistence will get you there.

The next question many people as is "how fast should I run?" From what I've read the (nearly) consensus is "mostly slow", taken from the motto "run lots, mostly slow". "Slow" appears to be a pace that allows you to talk in complete sentences, also known as Zone 2 if you are into using a heart rate monitor (great resources on this site if you want to go that way). Running faster is not as beneficial for the systems in your body you most want to target at this point, so you won't get as pronounced a benefit from going out and killing yourself on every run (yeah for that!!)

Keep it up and the progress will find you.

***UPDATE****

I re-inveted myself in July 2011, healthy foods and exercise instead of video games.

Here are some numbers for you:

09/03/11 - 37:33 - 260 lbs (race)

09/11/11 - 32:26 - 260 lbs (race)

03/03/12 - 25:54 - 240 lbs (race)

09/08/12 - 24:58 - 216 lbs (last 5k during sprint tri)

09/29/12 - 23:50 - 209 lbs (race)