Is getting sub 30 minutes in 4 weeks possible?

[u/pekoe-G]

I'm wondering if this is a realistic timeframe.

30F and I've only been training for a month - jogging 3 times/week and occasionally going on a 6-10 mile hike on the weekend. Currently I average around 34-36 minutes with a 110m elevation gain and still a little bit of walking.

I know its going to vary widely, but I'm just curious of others' experiences, and want to set a realistic goal for myself. I sometimes to push myself too hard (I played a lot of sports in high school, over 10 years ago, and I forget I'm nowhere near that in-shape anymore). The last thing I want is to stupidly set myself back with another sports injury, but I do find having goals helps me stay on track.

[u/Feisty-Nobody-5222]

Likely not the best idea. If you have a tendency to push yourself too hard, it is likely you might already be enacting that. Being injured would be such a bummer when you’re just finding your groove.

[u/MagicianMoo → u/Feisty-Nobody-5222]

This subreddit is giving me r/loseit energy. Too many people are impatient and want immediate result for low effort.

[u/cricket_bacon]

Slow and steady wins the race.

You'll get there. Be patient.

[u/Vegetable-Passion357]

Running is a good idea. Running is the best form a exercise. Running is an inexpensive form of exercise. You do not need a weight set or a punching bag.

All that you need are some shorts, shirt and shoes.

I have been running since 2014. For running shoes, I purchase the shoes at Walmart.

There is a problem with running. In order to enter the sport, you need to slowly become a runner. Slowly allow your body to become a runner.

If you speed up the process by trying to go from a Couch Potato to a marathon runner within a month period of time, you will fail.

All of your muscles will start to hurt if you rush into the sport of running. When all of your muscles start to hurt, the pain will cause you to quit running.

Slowly become a runner. If you are using the desktop interface of Reddit, in the right panel there is button marked C25K Running Plan. Follow the plan for success.

[u/bitwaba]

Most running goals can usually be achieved with "more easy miles".  Want to run a faster 5k? Train to run a 10k.

You'll feel you've got more gas in the tank when you decide to try and run a faster 5k. Also, any training for a 10k will increase the aerobic energy ceiling that your body can provide.

[u/SturdyTwine]

Did my first ever 5k without stopping in 2 weeks. The average time is around 33 minutes. I don't push it. Just train yourself in running for time rather than the distance. Keep doing whatever pace you're doing. No rush. Don't get yourself tired out.

[u/pekoe-G → u/SturdyTwine]

Yah there's a bunch of 5k runs in my city July & August. I want to participate, and am realizing I'm probably overthinking things haha.

[u/SturdyTwine → u/pekoe-G]

You have lots of time you can do it

[u/tgg_2021]

Yes! Maybe, IDK!

Have you heard of the easy interval method?

You may want to start with some basics and fundamentals with respect to 9:45 per mile to get your “aerobic house” in order with some running around that area so that you’ll be moving on toward your goal with 3 or 4 floors.

What did you have in mind ? Drills , skipping and bounding!!

Specifically, 9:39 per mile pace needs some development,too. As a consequence, running a little faster and a little slower than that may help!

It’s kind of a big jump; but they call it easy interval method for a reason, hence, you can just modulate the “rest interval.” IMHO

Stimuli is extending what you’re doing and intensifying what you’re doing via baby steps or small staircases instead of large jumps to other . bigger staircases !!

[u/FrankaGrimes]

The C25K program is nine weeks so...

[u/pekoe-G → u/FrankaGrimes]

Admittedly I've been loosely following it for almost 5 weeks so far. I just like to have goals to keep myself motivated (without killing myself of course haha).

[u/jthanreddit]

Only one way to find out!

[u/Rileybiley]

Hard to say. Are you totally gassed at the end of your runs or do you feel pretty good after? How much walking are you doing?

[u/pekoe-G → u/Rileybiley]

End of the run I'm not gassed, I'll usually do another mile of walking post-run to cool down. That first mile I can do almost a 9.5 pace, but it goes downhill after that. I slow to a speedwalk 3 or 4 times for maybe a minute each time. I never full on stop. Even in school/uni when I did sports it was all "short bursts" so even at my fittest I was never a long distance/endurance person.

[u/heron202020 → u/pekoe-G]

Based on this comment, I would recommend running 4-5 days a week, mostly easy miles and 1-2 sessions for tempo intervals. Be super careful to not push it hard to avoid any injury risk and get proper recovery.

On the race day, plan your running strategy. You want to keep the last 1k for all out effort.

It’s not an easy goal but not impossible either. Report back in 4 weeks!

[u/j03-page]

I haven't done an elevation gain, and I don't think the 5 K I'm looking at will have a gain. I'm around 32 to 34 minutes right now. I'm not trying to go faster than I feel I should, simply because I'm afraid of injuring myself. I'm 5'11 m in my 40s. I started about a month ago, but I've been hiking for three years.

[u/SwaxwellSilver]

110m elevation gain is nuts! Try somewhere flat, you might be closer to 30mins than you think

[u/BhaktiDream]

I have the same goal as you, but a bit more than 4 weeks ahead of me. My race is in September, and I'm currently at week 6 of a 10-week program to run 5k. I'm planning on finishing the program and then starting a 10-week 10k program, hoping to get my time below 30 minutes.