Want to run 5 miles in 30 minutes by 6 weeks?

Question

Hey. I want to start running. I need help, though. Do you think if I run every day, I can run 5 miles in 30 minutes by six weeks? Right now I run 5 miles in 45 minutes. I can run a mile in 9 minutes, but want to run it a little under 7. Do you have any suggestions on how I would achieve this? What time of the day is the most effective time to run? Any help would be greatly appreciated.

Answer 1

Yes, your goal is very reasonable. To become faster you have to incorporate workouts in your regime, instead of just straight "running" everyday.

One workout you could do is run a 10 minute warm up, run 20 minutes at a tempo pace (not sprinting, but faster than your usual run) then do a 10 minute cool down.

Another workout you could do is called fartleks, where you do speed intervals. So you would do a 10-15 minute warm up, then start the workout by running 1 minute at a fast pace, then jog for 2 minutes, then run 1:30 minutes at a fast pace, then jog for 2 minutes, continuing this pattern until your fast pace gets up to 4 or 5 minutes, then you do the same thing backwards. So the fast paces all together should be like a pyramid: 1,1:30,2,3,4,3,2,1:30,1. And in between each time you jog 2 minutes. After this workout you would cool down for 10-15 minutes. (sorry if this was confusing)

Another tip is when you run, don't always go the same routes. So if you're always running on the sidewalks/pavement, make sure you mix it up by going to run on dirt trails. Also, incorporate running hills. It builds up your endurance a lot.

My last tips are: Do pushups and situps. EVERYDAY. I suggest doing around 300 situps a day; after every 100 situps you do 10-20 pushups. You can do more or less as you see fit.

STRETCH after your run always. Don't forget.

Start eating healthier. Drink lots of water. Make sure you eat something (around 200-300 calories) within an hour after running. This is a vital point as it prepares you for the next run you go on.

Don't do workouts back to back. Instead, have a regular run, workout, long run, workout, run, etc. plan. Your body needs time to recover from workouts.

If you need more help go to http://www.runnersworld.com

Answer 2

6 weeks isnt that long. youll have to work on your endurence first. when you have the distance easily covered. with out stopping, work on speed. fartleks are good for that. time your miles.good luck ^^

Answer 3

No way, in 6 weeks your not going to go from a 9 min. mile running 5 Mi. to running 6 min. miles for 5.  That is a huge step to take, go out and try to run just one 6 min. mile, then you'll see how hard it is ......then imagine keeping that pace for 5 Mi.  Don't know how long you've been running, but it isn't going to happen quickly if your doing 9 min. miles right now.  Good luck though I hope I'm wrong.

Answer 4

That's practically impossible that's 6 minute miles for 5 miles. When you can't even run 1 mile in 6 minutes how are you going to run 5 miles in 30 minutes. Start slowly keep up good workouts. There is no instant results in running it's all slow and happens over time. It's been 2 1/2 months and I've only been able to go from 8 minute miles in a 5K to 7 minute miles.

Answer 5

You would have to run a 6 minute mile pace the Whole entire time in order to get 5 miles in 30 minutes.

You need to run every single day, you should be running no less than 5 miles a day.

Also remember to work on core strength, like your abdominals.

I like to run late afternoon or after dinner when the temperature has gone down. Running in the heat can be dangerous and put you at greater risk for a heat stroke. You could also try running early in the morning.

Good luck!!

Answer 6

6 weeks is not near enough time for a change that large. Going from a 9 minute mile pace to a 6 minute mile pace in a 5 mile run is an incredible amount of shed-time.

If you are running at full capacity right now, then the time needed for this change is at least doubled unless I am underestimating you.

If you are looking for fast results i would recommend running further then your distance you wish to improve on, while trying to maintain you original or better pace. This will build your endurance to a longer distance and in turn reduce fatigue when running a faster pace of the shorter distance. You also have to practice a faster paced run (shorter in distance if needed) to tone your muscles for a faster pace.

This can be split up into an every-other-day schedule. Long run one day and fast paced the next. About every five days you should run the actual five miles at your best possible pace. Time yourself on these days and watch for improvement. If none is noted, you need to step it up on the training days by running further on the long run or running faster on the fast-paced run. ALWAYS STRETCH (results come much faster when muscles heal properly)

As for the time of the day for running. It is debatable depending on what kind of person your are. Personally i feel that a morning run is the best , because you refuel your muscles throughout the day as well as stretching.

Good Luck

Answer 7

if you really wan't something you can achieve it  i would say go out get warmed up before you run hard then run your desired pace for a minute slow it down for 2 or three then speed it back up every day add on how long you run at desired speed even 10 to 15 second add ons help  i am not sure how long it will take you but you will get there because this will build your muscles to adapt don't let no one tell you cant do something but then it again it makes me want to prove them wrong .h**l i used to weight 365 lbs and smoke 3 packs a day now i run 30 miles monday through friday and 13 to15 miles on saturday