View Full Version : 5k/3 mile times
Smalcom
09-18-06, 04:41 PM
Id like to know the other poolees and wannabes on the 3 mile or 5k (3.2 miles)
at the beginning of the XC season I ran a 15:41 5k.
However i recently got the onset of a stress fracture so i decided to take it easy for a month or two.
I am about at 22-23 minutes. I havent ran a 5K per say yet, but I've ran 3.5 miles and that was the time at the 3.1 mile mark. In a few weeks me and one of my roomates are running in our colleges 5k race, so I'll post that time
Id like to know the other poolees and wannabes on the 3 mile or 5k (3.2 miles)
at the beginning of the XC season I ran a 15:41 5k.
However i recently got the onset of a stress fracture so i decided to take it easy for a month or two.
Are you sure you're human? 35 pullups, 3 miles in 15:41, and god knows probably 450 situps.
Wow.
Future5711
09-18-06, 08:19 PM
My three mile time is about 27 minutes. I recently got my 1.5 mile time to 12:58, and I'm hoping it will only get better from there. I still suck at crunches. My flex arm hang is about 40sec.
Smalcom
09-18-06, 11:47 PM
they dont call me the pt guru for nothing...
im goin for my state track record in the 2 mile this year 9:13...I think i might get it.
the XC record is 14:12 or something... idk if ill ever get that.
Echo_Four_Bravo
09-19-06, 12:23 AM
You are one running fool. I am really impressed, of course all of you fast types just amaze me.
25:58 is my best 3 mile time.
My best 5K is in the 27's, but it was run on the beach, so it's not a good standard.
devildoghopeful
09-19-06, 11:18 AM
my best 3 mile time is about 18-19 mins, nice going Smalcom! My main problem is properly pacing myself.
Smalcom, do you have any advice for running? I mean, that time is just plain crazy... you're just as fast as those guys from Kenya who win all the gold medals at the Olympics.
Do you do anything special? How do you train? Any tips? How do you pace yourself? How do you breathe?
Smalcom
09-19-06, 04:33 PM
haha im not as good as the kenyans, however oregon states willing to pay my way through college to run XC and track, however... id rather be a Marine first.
"The best pace is a suicide pace, and today is a good day to die" - Steve Prefontaine
I take those word with me every time I run, its true, when ur done with any run (except in some cases) you should be ready to puke ur guts out. the only way to get better is to push.
now on breathing, for the past year ive been using a device called the "power lung" (google it). its a good training device, pretty expensive though, im off of it now, and it has definetely helped me a lot.
I can run 1 mile in 5:28, however there is no way I can hold that pace over 3 miles like you do. What type of training do you recommend so i'm able to hold that pace over 3 miles?
Echo_Four_Bravo
09-20-06, 02:32 PM
Accord, there are countless ways to train to improve your endurance. You are already running better than most with a sub 5:30 mile. An 18:00 3 mile is a possibility, and should be in your future. I would listen to anything Smalcom has to say on the issue as well as visiting the forums at runnersworld.com
On my 3 mile runs, i'll run the first mile in about 5:30, the second mile in about 7:30, and third mile in about 8:30 and i've been stuck at this point for a few months now. The times for the 2nd and 3rd mile have stayed pretty much the same while i've seen my 1 mile time drop dramatically.
You might be burning yourself out on the first mile. Try to focus on a nice even pace. A pace you can maintain for 3 miles, not just one.
On my 3 mile runs, i'll run the first mile in about 5:30, the second mile in about 7:30, and third mile in about 8:30 and i've been stuck at this point for a few months now. The times for the 2nd and 3rd mile have stayed pretty much the same while i've seen my 1 mile time drop dramatically.
Yeah, like Brass said, try taking a min off the third time, adding it to the first.
Instead of getting progressively slower, get progressively faster. Do the first mile in 6:30, the second mile in 6 min, and the third mile in 5:30.
FooDawg
09-20-06, 05:05 PM
now on breathing, for the past year ive been using a device called the "power lung" (google it). its a good training device, pretty expensive though, im off of it now, and it has definetely helped me a lot.
These things really work?? I am not conditioned in breathing AT ALL, so if something like this works and is legit, I will DEFINATELY invest in this to help get me along. Thats where most of my problems are, getting enough air or pumping enough blood. I know the heart stuff will come in time, but if I can help boost my breathing ability, that'd be so great. I never even thought of this kinda stuff. Any information on these types of items would be awesome (i've read the stuff online, im talking about personal experience really). Thanks Smalcom.
Smalcom
09-20-06, 05:28 PM
ya... go to amazon.com to buy it for 80 bucks, it really works no jokes.
Camper51
09-20-06, 05:38 PM
The best way to improve your run times is to run, run, run, and run some more. Run four, five, six miles a day, or at least 3 times a week to build endurance. Learn to breathe comfortably (DO NOT FORCE YOUR BREATHING) while running. When I was in I ran 25 to 27 minute 3 miles and I managed to get down to a personal best recorded 20:20 in about a year's time and had my major all ****ed at me cuz I was whoopin his run times and he was a jock and I was just a skinny a$$ sergeant who learned to like running everyday except on weekends. In fact the only reason I ran was to get a longer lunch hour than the non runners. When running 6 miles a day I never worried about time, I just worried about getting through the run. I knew if I could run six miles a day I could eventually kick butt on the PFT run, and I did ok for a lazy bum...
Work on your Vo2 max, don't go buy some device. I can't say I agree with the 'power lung'.
FooDawg
09-20-06, 10:51 PM
Work on your Vo2 max, don't go buy some device. I can't say I agree with the 'power lung'.
If it were that easy Brass, I would do it, but i've been running for months and my chest just isn't conditioning at the pace I am training, so I am always behind my bodies potential (aside from lungs and heart). I have a heart conditioned that was waivered getting into DEP, so not sure if thats impacting my progress, but if there are devices to help build those muscles specifically, why not use them to train those specific muscles. I mean people use resistance machines to focus on single muscle groups, why not for the muscle groups involved with breathing?
I am 23 also and my metabilism is shot from doing nothing for a few years. When I was 18 I was able to PT my arse off, but now after a few years of doing nothing, im shot and its pretty tough to reach that point again.
FooDawg
09-20-06, 10:57 PM
ya... go to amazon.com to buy it for 80 bucks, it really works no jokes.
You ever use that cleaner stuff to clean it? Or do you have a cheaper method>?
Smalcom
09-20-06, 11:18 PM
I just use alcohol to clean it.
FooDawg
09-20-06, 11:23 PM
I just use alcohol to clean it.
Cool, thanks.
They have about 4 different Power Lung models to choose from, which model do you have?
FooDawg
09-20-06, 11:56 PM
I just bought the sport, since it seems to have the highest level of resistance. They have a whole nother series, but I think thats more for like musicians.
jryanjack
09-21-06, 07:45 AM
One thing you want to keep in mind - are those run times taking into account the other aspects of the PFT? Prior to boot camp I also ran XC and had times in the 17 minute range (not fast enough to win any meets but was not far behind the top group), however, my best PFT run time was 18:30 - the run used to come last - so after doing 20 and 80 I was too tight/tired to run any faster. My units usually ran PFT's in small groups, less than 20 Marines at a time, so there is not alot of rest between events.
Smalcom
09-21-06, 12:35 PM
i have the sport power lung
FooDawg
09-21-06, 04:20 PM
Whats the timeframe on this thing starting to make noticable differences?? Is it quick at first then tapers off? Or does it start slow then keep a steady pace? How the progression on this thing? Thanks.
Smalcom
09-21-06, 04:36 PM
just use it for as long as you can... and it maintains... because your workouts get more intensity the more oxygen you have... with the stronger your muslces are. you wont really decrease at all.
DaveXIII90
09-22-06, 09:45 AM
Alright as for endurance and keeping a pace throughout each mile.... For me, Ive realized that with each mile or so, it becomes harder on not only your breathing, but it also feels like your legs are turning to butter- what I do is simple and effective, and it helps me feel like Im not getting tired as quickly: Every time I feel like my legs are getting significantly tired, I tense/brace my muscles more and more- I tend to squeeze my muscles in the lower region of the leg when running the last few minutes, and push forward a little harder. It seems that when I do this, Im focusing more energy on my body weight & lower leg effort, which takes off a load on my upper body, therefore increasing my sprint enough to still have some energy left when I complete the run. So, try it- when you feel your legs or breathing is getting signifacantly harder, just squeeze your lower leg muscles, push the ground a little more, and dont focus your weight distribution in your upper body- lean forawrd just a little bit, do all that stuff and it may work. just my 2 cents.
Running is like anything else that is tedious. Take your mind off the running and you'll do fine. Some look at the scenery, some say things to themselves over and over, some sing songs in their heads etc etc.
Find something that takes your mind off each step, and you can run all day.
GIJaneMIA11
09-22-06, 11:14 PM
Okay come one poolees...I'm here a female sitting on a 20 minute 5k time and since Im outta shape I'll currently run about 23 minutes. My mile time is about 5:30 and I know what malcom means when he saids he'll never forget that time......the state record in my area was 2:10.45 for the 800m and I'll never forget it.....I never got close cuz i had tore two outta three ligaments in my right ankle. Its been four years and I am now currently on the hunt to beat fellow poolees, male or female.