3.5 mile run time?

ShootfighterX · 08-01-2006, 03:09 AM

i guys sorry, I know there is a 3mile run time thread but my course is 3.5 miles. How long should I be aiming to take for this distance.

At the moment I am not in great shape, overweight (+ I suffer from Asthma or did anyway just gave up the inhalers because I am getting fitter and haven;t had an attack since I was a little kid)

I am 5 '9 or maybe 10, stocky built (shortish legs

) quite a lot of muscle (even more fat) - around 200/5lbs but getting lighter.

My time is improving every week and my current personal best is 40mins (yes yes I know please don't take the piss).

What should I be aiming for? Thanks

Revok · 08-01-2006, 05:38 AM

Well, 6k isn't necessarily going to be 20% longer time-wise than your 5k time, as you're covering more distance and thus going at slightly slower pace. IMO a decent time would be what? around 26-28 minutes? Anything under that would be very respectable I think.

BTW I recently saw a big improvement in my short distance times after a few weeks of aerobic base training. With long distance running you also increase your leg endurance, perfect your breathing and running technique, and of course drop weight, all of which really helps when you go back to running fast. You might want to give it a try.

richardkelly916 · 08-01-2006, 06:28 AM

30 mins

your your way down

ShootfighterX · 08-01-2006, 06:41 AM

also let me add I can probably trim a gppd 5 or 10 minutes straight away as the first and last part of my run (1k each?) I use as a warm up/ cool down to save tie, If I were to warm up and cool down seperatey I know my spped would increase. So Under 30 Mins is ok, aim for under 26? Thanks

LPF4 · 08-01-2006, 04:00 PM

Quote:

Originally Posted by ShootfighterX

also let me add I can probably trim a gppd 5 or 10 minutes straight away as the first and last part of my run (1k each?) I use as a warm up/ cool down to save tie, If I were to warm up and cool down seperatey I know my spped would increase. So Under 30 Mins is ok, aim for under 26? Thanks

Consider breaking it down to min/mile. 5 mins/mile is awesome, 9-10 mins is average to below avg. Just keep improving.

Good luck.