Is running 3 miles in 18:31, and 40:11 for 5.2 miles any good? i just quit smoking after 13 years. i'm 29?

Question

i've been running for 3 months, and have quit smoking for 6, i would like to do a 5 minute mile, but seem to be having trouble getting my time down. i'm also trying to lower my rhr, which is currently 47. any suggestions would be greatly appreciated. my average hr for these times is about 82%

Answer 1

yea thats good im 14 and i run 3 miles in 25mins

Answer 2

yeah, it's good. I'd say based on those who regularly try to increase their speed, you're in the middle somewhere. I run a 10:38 minute mile, and it took me 1:04min to run 6 miles yesterday and I'm still slow I think. I started running in January and never smoked though, but you sound like you're doing pretty good!

Answer 3

your 3 mile is really good, your 5.2 is kinda slow for how fast your 3mile is.  your 5.2 should be about 33 minutes give or take.  so i'm guessing that smoking kicks in during those longer runs.  

but  your 3mile is really good,

you;re doing alright,

stay off those cigs and keep running.

do a 5k race, find a small local one, that'll tell you how fast you're running.

Work on running those longer distances.  To get to the 5min mile you;ll have to get your miles up, and do some speed work,.  keep runing, be patient and know that as long as you train hard you'll hit your times, train like you wanna run 430 and soon you'll hit your desired times

Answer 4

First of all, congrats on picking up the sport and dropping the cigarettes!

3 miles in 18:31 leads me to say you ran an average of 6:10 a mile, which is very good.  It shows you are in shape, and work hard.

40:11 for 5 miles averages out to be about 8:02 for each mile, which, for the distance, is respectable.  The pace (by which i mean compared to how well you did in the 3 mile race) isn't as good, not just because the time per mile is slower, but because of the amount.  It looks like (based on time in comparison) you had a hard time with this, and you may need more time to work on distance and endurance.

To lower your time, you'll need to keep training.  Do a bit of speedwork (400 repeats work well), some hills (for power and strength), and a long run every week or two, and you'll see your time drop.  be sure to have proper hydration, nutrition, stretching, and run hard.  

Good luck bud!

~Abab

Answer 5

First of all, congrats on quitting smoking!!! For the runing, you are doing great and well on your way to do a 5 minute mile.  Now you have to ask yourself some questions.  What distances are you interested in running?  If you are looking to become a 5k runner, then you need to train for that.  If you think you are going to run a marathon, you need to train for that.

You are going to get a lot of advice.  First of all, you don't need to worry about your resting heart rate.  You seem to have a naturally low one as is.  Lowering it is not going to help much, it is pretty much peak as it is.

If you are looking to improve times, I would look for a 5k that is going to be run in 2-3 months. This will give you some time to train.  Distance training can be varied by doing a LSD (long, slow, distance) day, Interval day (1 minute stride, 2-3 minute jog) and fartlek (changing pace).  I would also include a speed work day where you do multiple 800s or even 400s.  Short distances with a work rest of 1:2 or maybe even 1:1.  You can also get a strength program to help with your kick.   For the first month, you are going to pick distances running at about 75% of max.  As you move closer, you will lower your distance to closer to race conditions but closer to 90% of your max speed but increase your rest time.  Watch out for putting too much distance because you can train yourself to be slower.  

Good Luck!

Answer 6

Your three mile time is very good, the 5.2 mile could use some work.