5km in 25mins sup /fit/ im getting a test soon where I need

>>34930781
http://www.runnersworld.com/newswire/9-year-old-claims-world-record-for-road-5k

Going to let a kid beat you ?

>>34930781
Probably just bait, but oh well....
3.1 miles in 25 minutes is a 7.5 mph pace, also known as a moderate jog.......

>>34930781
bump

how the fuck do i improve myself to be capable of doing this in 2 weeks time?

>>34930809
Current times ?

>>34930806
yeah when i was a kid i had better cardio then how i do now

>>34930807
something doesnt add up here, i run 2km in 15mins and i run fast as fucking fuck

thats nowhere near moderate jog

>>34930819
i run 2km in 15mins, and then im fucking destroyed, so i fucking am scared as fuck suddenly how the fuck am i going to do 2.5x the distance and also increase the speed since i already am almost sprinting and running like hell

im very confused atm

>>34930820

>5mph
>fast as fuck

pick one

do GOMAD desu senpai baka

>>34930825
You really have no chance. You're not currently in good shape.

>>34930820
Just keep timing you and push yourself a little more each time. Just like lifting.

>big steps

I'm fairly tall myself. try taking faster, smaller steps. ~180 steps/min
really helped me out. takes out most of the up-and-down motions and makes running more fluid.
and look up some more running techniques on youtube and shit.

>>34930835
I feel like its pretty fast, I outrun other joggers

>>34930846
im very confused i have been training for 6 months for this shit and really thought I did well

>>34930848
yeah maybe I need to time it, 15mins i never clocked it but thats how long it takes for my screensaver to go on which it does when i return to home

i might even be able to do it in 10mins at the moment if i take 2.5mins to go outside/inside

>>34930851
>>34930825
Look up 'running gait' too. But, the only thing you can do is just keep pushing yourself a little more each time.

>>34930863
I would definitely set a timer on a watch or phone just before you start running outside, checking your computer when you get back is sketchy af.

>>34930876
yes I will do that from now on

fucking shit i might actually get in trouble :(

i seriously thought my running skills were pretty good so far, but i need do more than double the distance that i currently do and also increase the speed

holy fucking shit im in trouble

>>34930781
>7,5min/km
>insanely fast
If that's not bait OP has the most over inflated ego ever. A 5 min kilometer is decent, anything above if is nowhere near fast, you fucking mong.
Also,
R U N
U
N

>>34930888
I must be mistaken then or fucking something up

what is the fastest and easiest way to actually measure distance and times?

right now i check google maps for the distances but i dont know if its accuate

plz let it not be accurate so that i actually run more already

>>34930902
If you have a smartphone then use endomondo. It's pretty accurate

>>34930902
I use gmaps too, you can set two points and measure the distance, then just set up a stopwatch on your phone. Focus on running/walking the full 5 k then speed up to the 25 mins.

>>34930880
>>34930880
are you only training at 2k? train for the distance you're gonna run and proceed from that time.

>>34930781
I've been into running for under a month and I'm currently doing 2 mi in 15 minutes.

Whats this test for? Right now I can run about 2 miles in 16-17 minutes and I have good cardio compared to most. I don't know if I could do 3 miles at that pace

>>34930914
does that require gps?

>>34930929
yeah i use google maps too, i set checkpoints all across the route and it comes up to 2km precisely

>>34930932
fuck i need to run that route times two and a half

no idea how the fuck im gonna manage to do that

since i already need a minute or 2 walk break halfway

>>34930941
how come i get so tired then? I have been running this for 6 months and keep doing 2km in 15mins

>>34930944
fire department

Maybe I should cut my breaks better

right now I run 0.9km and then walk for 2mins (200m) and then run the remaining 0.9km

maybe there is a more efficient way?

>>34930945
How much do you weigh? Do you just stop when you get tired? I find that the fatigue sort of plateaus when you run. If you don't get light headed and your fingers don't go numb I don't think you are pushing yourself.

>>34930781
dude I recently started running after 5 years no cardio atall since hs ended. I was typical skinnyfatand did 2.5km in 15 minutes without killing myself with the pace. 2 weeks later and I ran 5km in 24:30. It is really fucking easy desu senpai you flaming faggot

>>34930863
>I outrun other joggers
This is the exact same brand of "logic" retarded fat people use to justify their sedentary habits and corpulence.

>>34930968
i weigh 92kg and am 1.96m

i get to the point where my legs start to hurt real bad and i almost fall

but i will push myself more tomorrow

i just dont know if there is a better way how i do my breaks, should i do more breaks and do them less long maybe?

>>34930972
plz tell me what im doing wrong then

im serious


>>34930982
ok thanks but not helping

>>34930945
>how come i get so tired then?

My unqualified guess: By running TOO fast your not really allowing yourself to get cardiovascular training. your aerobic metabolism get overwhelmed, then your body switches to anaerobic and creatine storage and you burn out too fast. if you have to stop and walk your running too fast

What the fuck you flaming faggot , fitness test I did was 2.4km and I did it in 9 minutes. Man up son and admit your not fit, 15 minutes for 2 k is NOT fit at all

>>34930994
i trained 6 months to get to this poitn and thought i did good, maybe the 15mins is a bit long, maybe its only 10minutes, but still it seems 25mins for 5k is impossible for me at the moment

>>34930993
ok so running too fast, fuck i need a watch or something, that way i can count how long i do about half a km, i need 5km in 25mins so thats

500m every 2.5 minutes?

>>34930781
dude what, i have AWFUL cardio and can do that

>>34930992
I have no idea, maybe ur just slow lol. To add insult to injury, I am an asthmatic manlet.

What the fuck
2km in 10 minutes is average. Pretty much everyone who doesnt weigh over 225 can do it.
I ran 2km in 9 minutes at 15yo while still being a fat fuck.

>>34931006
now i really am confused

i had terrible cardio and was a heavy smoker up to 6months ago when i unfucked my shit and went to run this round 3 mornings in the week (I get up 45mins earlier so I can run this)

>>34931007
>>34931014

i think i have my measurements wrong and i actually am faster than 15mins then

which is a good thing, i hope i am wrong and am actually faster than i stated in the OP

>>34931003
Fuck off mate you can't just now say Ohhhh maybe I was doing it in ten. You were all gloating earlier that you could do it "fast" in 15 earlier.

3 miles in 25 minutes is 8 minute miles. Easy. Be consistent run long run far. My only advice and the only advice you need

yeah i need to run 1km in 5mins, that does indeed doesnt seem much like that

fuck i need a watch or something

>>34930781
>But the thing is, I already run fucking insanely fast. I am a tall guy and I take big steps. How the fuck am I supposed to run 5km (3.1m) in 25mins without constantly sprinting?


Don't try to take big steps. Look up videos on proper form.

copy how this guy runs

https://www.youtube.com/watch?v=_P1Y6b1RXM0

Meanwhile focus on running steadily and easily (with good form), once you can easily run 10km you'll be able to run 5km much faster. Just like weightlifting.

>>34931018
I measured time spent running by putting in a long music mix and atopping it when I finished. The time into the mix is the time spent running, and the distance is measured with google maps.

>>34931042
good idea too to get a music mix, right now i listen to lose tracks

brb guys getting a cheap stopwatch watch

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If this thread isn't bait it sure does make me feel better about my 49min 10k

>>34931018
Time it properly. Because 2km in 15 minutes and "Running really fast" doesnt add up. It could be 10 minutes or even under, try to take a watch with you

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I think you simply need to train more. I'm not sure what kind of test you got coming but you're not in shape for it.

Few things I'd recommend:
>Plan some routes in your neighborhood so you can build up the length of your runs. Make it so you can add .5 km sometimes
>Find a running buddy
Recently I've started running with my brother, it's way easier to get started, to keep going and it's simply more fun when you're not alone.
>Use a proper schedule like couch to 5k
for years I just ran about 4 or 5 km. A schedule pushes you to slowly get better.

Be careful not to force yourself. It's more important to slowly build up than finish that test of yours. If you get injured it'll just slow you down more in the long run.

Also, keep track of your progress. Pic related was me before I couldn't be bothered, but if you really want to improve keep doing that.

Good luck breh

If you have access to a gym, a treadmill might be a good idea. It gave me rhythm. Every three days I run 2.9km in 15min.

>I consider myself having a good cardio
>Right now I run 2km in 15minutes.
Chose one u fag

>>34930781
>i'm already insanely fast
>takes 15 minutes to run 2k
Uhhh, nah, dude. My slowest 5k ever was 22:30 and that was with nothing but 2mi training that I do with the Army. Stepupnigga.jpg

>>34931064
yes i will do this tomorrow

i couldnt find a cheap simple stopwatch watch in the stores so ill try with my phone tomorrow

>>34931178
>>34931181
well then i either measure wrong or am wrong

and need to unfuck my shit quickly, i only got 3 weeks

So 5km in 25mins means 12km/h ???

>>34931321
3 weeks for what?

>>34931388
untill i need to do it

>>34930820
>2km in 15mins and i run fast as fucking

That is not fast.

>>34931401
do what?

wtf OP i can't believe you're so oblivious... i'm not really bragging about i just want to give you a perspective: i started to run again two weeks ago after dealing with a persistent it band injury and today i did 3km under 17 minutes.

You really need to start running everyday and increase the distance. go for 6km and find people who are faster than you and run with them.

>>34931454
maybe 10 mins

but yeah i definately need more training

>>34931472
everyday? I was told i should leave 1 day in between. I also do gym outside of running, so I do one day gym one day running

>>34930825
in HS i could run 2km in <6 minutes, you mong

Quite simple OP. You aren't fit enough and you won't be in 2 weeks.

Run further and try Fartlek training to get your body used to going for longer distances and get used to going a bit faster.

I joined the military at 18 and I had to do what your doing now. In the buildup I ran 6 miles twice a week and 4 miles twice a week, alongside circuit training and body weight circuits. I had to train twice a day some days to fit in cardio and muscular, but you'll see results within 2-3 weeks. If you can manage an 8 minute mile pace you should be good.

>>34930863

nigger, 5mph is little over walking speed.

I used to walk 2.5 miles to school when I was a kid, and it took less than 40 minutes. that's a little less than 4 miles per hour.

you are literally running against a child's walking speed.

>>34931554
that just cant be right, right?

so im doing something wrong or measuring something wrong

maybe i take way less time, im gonna clock it tomorrow

You need to learn how to run slow, in order to run fast at longer distances, you should never have to stop or you are running too fast. Try to take small steps and relax when running. you should measure a route of 5 km, and just run that in a very slow tempo, eventually it gets easier and you get faster.

Running slowly is often very hard for people, because they think it is way too slow. You can kind of compare it to the curlbros in the gym lifting heavy weight with horrible form and 1/4 ROM, while they ought to lower the weight and do proper form and ful ROM.

>I am a runner myself and I consider myself having a good cardio
>2km in 15 minutes

I walk faster than that you fucking fatass

If you can't do 5 km in 25 mins you're not a runner, OP. That is incredibly easy to achieve. There is literally a program out there called couch to 5k which aims at taking you from point 0, from the couch to the point of running 5k in 25-30 min over the course of 7-9 weeks.

>>34931639
ive been looking into google maps but there arent many good routes that i can run

i only have 1km and 2km route unless i go through a city with tons of traffic lights

should I just do the 1km one 5 times and then measure it to make sure i dont do longer than 5mins on 1 round?

>>34931676
Then run the route twice? What's so hard about that? By the way if you're that out of shape 2 weeks will most likely not be enough to run 5k in 25 min. You're fucked. Also check out c25k >>34931661

>>34931694
but 2 times 2km is 4

>>34931694
and those are miles

i need to do 5k not 5m

>>34931694
Oh and also you're never going to make it. You claim you're a runner, yet you can only run 2k in 15 min, can't even finish the 5k. You're too dumb to figure out routes and instead of training you look for ways out online. Go out there, and PUSH YOURSELF, god damnit. Nobody ever said it was easy

>>34931728
>>34931710
What? Then run the 1km route 5 times, who the fuck cares? Are you seriously that retarded?

Also if your routes are miles why did you say they're km then? c25k is for km aswell you know. Have I asked already if you're retarded?

>>34931730
ways out online?

wtf do you mean? im trying here on /fit/ to not have to do the test?

>>34931748
i said c225k is miles not km

>>34931751
>i said c225k is miles not km
Yeah and I said you're wrong, retard.

>wtf do you mean? im trying here on /fit/ to not have to do the test?
You're wasting time here right now with stuff you can answer yourself or that has already been answered, essentially shitposting. Just look at how it took you 10 posts to understand what I am trying to tell you.

>>34931767
ok so?

stop being negative and if you dont wanna help dont

>>34930781
in gym class we had stoner kids doing a 2k run in like 10.5 minutes. run faster

>>34931799
but i already run fast

>>34931783
You see, the thing is I want to help. You claim you're a runner with good cardio and run 2km in 15 min. That shows to me you have no discipline, do not know how to push yourself, and are essentially a weak willed little bitch. So I'll treat you like one until you start going out there and actually do sport.

>>34931824
assumptions assumptions assumptions

i have been training for 6 months to get to this point

so obviously something is wrong, either my measurement or im training wrong

i cant run any faster without falling down or passing out so i do something wrong or im measuring something wrong

the 15mins was an esitmate though, i might actually do it in 10mins, i dont know that untill tomorrow when i am gonna clock it

>>34931838
I think maybe I do the breaks wrong and should do more breaks but shorter instead of just 1 break halfway

>>34931813
Dude you clearly don't. If you're nearly 2m tall and you feel like a 2k@15min is fast then you're either retarded or measuring incorrectly.

You may as well hop onto c25k because it's going to give you better running gains than whatever you've done thus far

>>34931850
you break during a 2k run?

>>34931879
yes one time halfway

>>34931884
why? you shouldn't need to. when people give their 2k,5k,10k times they don't include breaks because they don't take breaks.

Are you sprinting 1k, taking a 10 minute break, and sprinting 1k?

>>34931904
because im almost falling down at that point

i dont sprint i run about 15km/h i think

>>34931838
Dude, why try to run FAST (you're not running fast btw)? You need to run long first. You need to build up endurance, THEN speed. It's not that hard. Accept that you're going to fail the test and do c25k (you can hop in somewhere in the middle).

>>34931850
Have you not read the thread? we're telling you "no breaks"! just slow down and run further. jezus

>>34930781
Find a stadium, run, try to stay at 2min or less for a lap, maintain the pace for as long as you can.

>>34931997
Doing breaks is alright when building endurance, don't try to counterretard him now, OP is retarded enough already. The single most important thing is that you push yourself every week and run a little longer and a little further. But breaks are OK until you get to the point where you can run without them.

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>This thread
>this fucking guy
you're like a lanklet activist instead of a fat one.

>>34931911
that's retarded. You have to pace yourself so that you can do the whole thing with no breaks.

>>34930781
Dude i was running 16 min 5ks in high school. You don't have "good cardio" ffs

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>>34930781
>I am a runner
5km in more than 25 mins

>>34930781
i think you run 2 miles in 15 minutes, otherwise you are fucked. stop being fucking retarded dude.

Just came home from 4.5km bike ride

took me 20 mins

wtf am i doing wrong? I was literally going 20/30km/h and there was only 1 traffic light

something doesnt add up here and im fucking confused

>>34932118
it said km in google maps

>>34932040
fuck you mate im doing my best

>>34931997
ok even in my case now? so i dont do any breaks and just run slower?

>>34931994
ok thanks for the tip

and im not planning on failing the test (eventhough im not in so good shape as i thought right now)

i think im just gonna try to keep up with the first 3 people

if i imagine 10 people are running there are bound to win at least 3 people so i just try to keep up with them, it must be the easiest

pretty sure when the test starts i would get first place cause i must run too fast, so i will keep up with them

and maybe cause its an important test i get some extra energy instead of when i run alone

>>34931850

Breaks?! On 2km?!

Fuck this, i'm out.

>>34932215
I'm pretty sure OP is either bait or switched up miles with km. Maybe he is a dwarf with only one lung, that might be an option too

>>34932215
yeah so i must be doing something wrong then?

ive been doing this for 6 months now

>>34932225
go die of cancer and rape your mom nigger

either help a bro out or go fuck off to /b/ if you wanna be a dick that doesnt add anything or wants to help

>>34930781
>Now this seems incredibly steep to me
>I already run fucking insanely fast.

Are you american, by any chance?

>>34932240
Maybe you should consider suicide instead

6 months and running and 2 km in 15 min is just so bad it's impossible.

>>34932255
no yuropoor

>>34932265
fuck off to /b/

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Cut to 10% bodyfat. Imagine trying to run those times carrying a weighted backpack, now imagine how easy it will be if you shed that much fat.

Also run on a nature trail where theres hot girls. Has the same effect as in the gym where you push yourself harder because of that pussy power

>>34932276
You don't run "fucking insanely fast" by yuropoor standards.

How do you go about reaching your goal?
>Find a 2.5km route
>try to keep yourself over 14kmh
>until you feel like you're gonna die
>Do it until you get under 10:30
>try 5km

Seriously running fucking sucks. Make sure you have some good music.

You are either training like a pussy or not training at all. Any male who is somewhat active should be able to run 2km without stopping, especially at the doh shit slow pace that you are going. In HS, I had > 200 lb wrestlers on my XC team running sub 24 min 5ks within 2 months of training.

Run more.

>>34932345
i run 3x a week for 6 months

maybe i go too fast thats why i need a break

More probably than not, OP isn't measuring correctly the distance he's covering with his runs

>>34932365
this must be the case then... i am using google maps checkpoints?

>>34932357
Yes. Read the rest of your thread where we tell you to slow down and pace yourself so that you can complete the whole thing without breaks.

Goddamn

>>34932375
dude it's fucking google maps of course it's right. Everybody thinks you're not taking breaks because nobody is stupid enough to try and sprint a 2k run.

>>34932357
Alright, this has gotta be bait. You are not going too fast. You are not even going fast. I don't care what speed you are running at or what distance, if you've been doing some form of cardio consistently for 6 months, you should be able to run a sub 24min 5k no problem.
You are FUBAR mang.

>>34932464
then i am seriously wondering what I am doing wrong then

>>34932435
u just dont know what im doing wrong

>>34932572
i mean i

>>34932572
look faggot where do you live?

MOOOOOOOOOOOOOOOOOOOOOOOOOODS!

Can we ban this low quality bait or absolute retard already? No matter what he is, he has no place here

>>34930781
>>34930807
I agree, I think it's bait. I literally couldn't run a continuous mile before a month ago, and I can do 3.1 miles in 25 minutes.

>>34930902
>what is the fastest and easiest way to actually measure distance and times?
Run on a treadmill.

>>34931018
Are you sure you weren't using miles OP?
Could explain the discrepancy

>>34930992
>i get to the point where my legs start to hurt real bad and i almost fall
>but i will push myself more tomorrow
You're a fucking retard and will injure yourself. Probably already have

>>34933058
so if i dont push myself i will magicly be able to run 5km in 25min?

I literally started running a week ago.
I was bulking for a long time so I'm a fat fuck, who has serious problems with lungs. And I'm a 5,10 manlet.

And I still run about 5km in 35 minutes.

What the fuck is wrong with you?
Did I fail for a bait? "Insanely fast" bait?
Is this a meme?

>>34933013
You're in for a world of hurt on race day if you exclusively train on a treadmill.

>>34930781
>I already run fucking insanely fast

This thread wouldn't get on my nerves if you didn't keep insisting on how fast you are. I can walk 1 mile in less than 15 minutes and you're claiming that a little less than an extra quarter mile in the same time is a quick running pace. Come back when you're actually sure about what you're talking about you mongoloid.

>>34933662
There is a big difference between 35 minutes an 25 minutes.

Rule about running is that you should never listen to /fit/

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>>34931007
>asthmatic manlet
brother

>>34930781
Saltin Fartlek and Gerschlauer Fartlek would be a good training programme if you can stick with it.Before each do a 10 min warm up jog.

Gerschlauer Fartlek:
30 second max effort
90 second jog recovery
30 second max effort
75 second jog recovery
30 second max effort
60 second jog recovery
30 second max effort
45 second jog recovery
30 second max effort
30 second jog recovery
30 second max effort
15 second jog recovery
30 second max effort

Repeat x3.Very good for rapidly increasing fitness.

Saltin Fartlek:
3 min max effort
1 min jog recovery

REpeat x6.

I used these to increase my 1.5 mile time and recently got 7 min 53 seconds.

>>34933694
Lucky nobody suggested that. OP wants to see if he can run 5k in 25 minutes. He should set the treadmill for 7.5 and run. He'll make it or he won't. Nobody was talking about "exclusively training on a treadmill". Fucking faggot.

Okay OP listen up.

Here's what you have to do. Ignore your 2km run time. Ignore having a rest.

You have to achieve a time of 25 minutes for the distance of 3 miles.

This means you need to be able to run (and maintain) a pace of 1 mile every 8 minutes. An 8 minute mile.

Find a 1 mile track, park, google maps whatever the fuck you want. Run that 1 mile, and see what the time was.

Do this for 1 week.

The next week run 2 miles (and no faggoty taking a break or whatever shit you called it. It's going to hurt because you're unfit)

Run that for another week.

Now have a wild fucking guess at what you do on week 3. That's right, run 3 miles and see what time you have. For the next 2 weeks run 3 miles until you get the time you need.

After you've got the time you need, you now run 4 miles at a steady pace, and practice a few sprints in that 4 miles. Everyso often, bang out the 3 mile run to check progress.

Comprendre?

>>34930781
Say
>5km in 25mins
one more time, I dare you motherfucker.

>>34930994
What was this test for anon? I'm joining the Royal Marines in a week and 1.5 mile/2.4km was big in tests/ training.

>>34931159
When I was training for a 1.5 mi run I used a treadmill. Fucking thing was about 6 inches from a mirror. Making deep sweaty eye contact with yourself while running is not conducive to a good PB.

5 mins/km is my easy running pace

4 mins/km and I am really pushing it.

Just keep running OP. Longer distances is more important than running faster when building endurance

>>34931470
Not OP.

He said something about fire dept,

>>34934197
This is fucking retarded

Just run OP. It isn't rocket science

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>>34931519
>Fartlek

>>34930781
>http://www.runnersworld.com/newswire/9-year-old-claims-world-record-for-road-5k

1.71mt height
79kg
5km in 28 mins here
i started at 39 mins the first time i did it
just track your time each km and lower it some seconds.
i track my time each 400 mt because i run in a athletic track.

>>34934345
Worked for me. Works for other mates of mine.

But as some faggot on a fitness board who probably can't do a 10 min 1.5 mile thinks it's retarded I'll take my proven regime and stick it up my arse shall I?

As someone who is actually a runner the only advice you should give to a novice is to forget about speed and times and training methods. Just measure out a loop somewhere nice and just focuson running for as long as you can. Once you can do it comforably x amount of times you can start thinking about fartlek and timing yourself

Telling a noob to go and sprint at full speed is pointless, he won't get any benefit from that without an endurance bas

>>34934476
I'm sure you and your mates are superb athletes, mate

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>>34930781
that was amazing quality bait / 10 considering the number of people responding

well done

>>34934545
Well, we can't prove shit to each other. May as well leave it here.

>>34930781
I'm a bad runner. I run 2.5km in under 10mins. Don't train cardio and I'm 5'8 80kg mate. You need to sort your shit out