Supp /fit/. I am a newcommer in this board, and i recently started

File: 1453894266640.jpg (98KB, 500x595px) Image search: [Google]

98KB, 500x595px

bump

According to google, 25 minutes is a reasonable time for a 5k. So I guess 30 minutes for 4k isn't very good

>>38092922
It's not great. At all. But that's not important. It's important that you keep working at it until it becomes great

>>38092922
5k is 3.1 miles

its not bad for untrained. obviously you have a lot to improve but there are a lot of people who cant even do that. Just keep going and youll get better as long as you stay motivated.

Try HIIT. It will really increase your endurance but its a bitch so be ready for it. Otherwise run 3-4 times a week. 2 average paced normal runs, 1 long distance run, and 1 faster paced run for a slightly shorter distance. Eat well, stretch, make sure your form is right, have decent shoes, get good sleep, stay hydrated.

>>38092922
>recently started running
>recently quit smoking
>not fit already
Don't beat yourself up, it's going to take you weeks to repair most the damage to your lungs, months for your arteries, and years for your heart. Your hormones will also change as you intake more oxygen and can push more blood (due to the lack of vasoconstriction that will happen via not smoking).
Keep your diet clean and prioritize an antioxidant enrich diet. Google what other runners eat (it's pretty simple, lean meats, fruits, and foods that are vasodilators).
Just keep running and do not overdue your training.
Running is about repetition and efficiency.
You run, you make a goal. Now you either do said goal at a faster pace or make a new distance goal.

A basic training regiment for starting runners is.
day 1 60/120s (or interval sprints) 30 minutes.
day 2 speed run, run a short distance (1-3 miles) as fast as you can. obviously start at 1 mile, work your way up.
day 3 distance, 3+ miles don't bother with speed just finish the miles with as little pause as possible.

Eventually 60/120s drops to 30/60s and 15/30s, where you sprint for the first number, walk/jog for the second.
The speed run helps you with maintaining speed as you move up the miles.
Distance helps with heart efficiency.

>>38093197
>>not fit already
Nah, i know that. I just wanted opinions of more experienced people. The first time i started running (only ran 3 times in 4 days) i felt like my lungs would jump out of my mouth.

>Just keep running and do not overdue your training.

What would you cousel? 5 times a week?

>>38092922
Keep at it. Don't over train. Don't injure yourself. Focus on building a good base before you worry about speed by keeping your runs slow and long.

Rules of thumb:
If something hurts 2 days in a row, take two days off.
Do one long slow run a week.
Recovery runs are your friend.
Don't do two hard days in a row if you're training for any distance more than a mile.
Sign up for a race. It's a great way to light a fire under your ass.

>>38093265
5 times a week is fine. 5 hard runs a week is too much. 1 to 3 hard days a week, the rest easy or rest days depending on how you wanna do it.

>>38094431
So if my legs are sore, i shouldn't run?

If so i already screwed up big time

>>38094536
Muscle soreness isn't a biggy. A hot shower and a roam roller will take care of it. You didn't do any permanent damage. Just don't damage your body faster than it can heal.

If you want to keep running don't hurt yourself. If you're hurt, you can't run.

>>38094536

What >>38094811 said. Also, the generic soreness will go away after about two weeks. Also, seriously, don't over train. 5 days a week running, 3-4 of them of them should be easy, conversational pace. If that's slow as fuck, so be it.

Running and improving endurance is a long term goal. It requires consistency more than anything else. It can take years to achieve a fairly reasonable goal, especially if you're injury prone. That being said, as a runner, I don't regret any of the time spent. It's a great form of meditation.