How fast should I be able to run 3km?
Well, your background in volleyball certainly gives you an advantage over someone who isn't involved in any physical activity or sport. At the same time, you already noted that running, particularly your endurace, is your weakness. Thinking it is a weakness is going to be a tough mental battle, but still one that you can win:) A 3km run in 16 minutes is pretty good; especially for somone whose primary sport is volleyball and not running. Lets face it, we don't want to compare you with other runners, we want to compare you with other volleyball players, or with other athletes your age who don't primarily run. To improve, increase your frequency of running. If you're running two or three times per week, try three or four. When comfortable, try increasing the length of your run. If a normal run for you is 15 minutes; try going for 18-20 minutes. If you normally run for 2 miles; try 2 1/2 miles. After a couple weeks, pick one run each week where you will try to push yourself a little harder than normal. You can push yourself the entire run, or just push yourself for a small portion of it. Its up to you. Lastly, you can try faster-paced workouts that alternate bewteen running and walking (for example, run hard for a minute, then walk for 2 minutes, and then repeat). Doing that for 10-15 minutes will help train your "fast-twitch" muscles. After doing some of the above, you should see your 3km time drop down by 30 seconds; perhaps even more. Also, having someone run with you helps take away the mental difficulty of running alone. Trust me, I run and train alone. Sometimes I appreciate the solitude, and other times I am just lonely:P Good luck!! I know you can do it!! XD
Why doesn't running 5km everyday get any easier?
That could depend on a lot of things!!!But first, I have a question for you: how quickly are you expecting it to get better? Every body is different, but when I take a break from running and then start running again, it takes me about two weeks before I start to get into the zone where I don't get super sore after every run.I have to give you some additional information, though. I hate 5k runs. I know a lot of people like them, but personally, 5k is not enough for me to get in the “zone” where the “feel good” endorphins kick in. I have to run at least approximately 5 miles (8k) to really get that rewarding runner's high. This distance is different for different runners. If you have been running 5k for a weeks or months and you still don't feel better, perhaps a longer (or shorter?) distance will feel better?Another thought, running for me was painful and torturous for years until I learned better running form and picked out some better shoes with the help of an experienced shoe salesman. They had me run on a treadmill and filmed it, then analyzed my running with different types of shoe until we found the right type of shoes. Then I picked the style and color I wanted. It was more expensive than getting whatever shoe was on the clearance rack, but running started to not hurt anymore. Since then I have ran two marathons, one in just under 4 hours, which is not bad for a 225 lb person.So the most important things I can say that will help you are:Form — if you're hurting, get with someone who can help teach you good form.Shoes!!! Get good shoes and have someone help you if you need help picking!Hydrate — hydrate the night before at least, for short runs. (I consider 5k short nowadays. I used to think that was a long run when it hurt to run!) And of course hydrate right before the run.Rest — are you getting enough rest between runs? Maybe your body needs a day to recover. I know I get better results personally if I run every other day and do a different style of exercise on the off days.Stretch — look online for a good stretching routine. There are many!Music — I love running a lot more when I can listen to my favorite tunes.There are certainly more factors than the above, but I've found those to be most critical and most helpful when trying to make running more enjoyable!Good luck!!!
How can I run a 800 m in 170 sec with in 20 days? I had experience in running 5km but not in faster runs.?
One thing I would need to ask first is, have you timed yourself yet for a straight 800m? 170 secs ( 3min 10sec ) seems like a very achievable time, obviously depending on your age and running ability. What is your age? and what was your time for the 5k. If you haven't already done so, find a track and time yourself over a flat out 800m run. Some training you should consider for the next 3 weeks would be atleast: Twice a week, do a 20 - 30 min run. Once a week, do 6 x 200m at slightly under race pace, with a walk back recovery, then have a 10min recovery and do the same set again. Once a week do a set of 600m-4min recover-500m-4min recover-400m-3min recover-300m-2min recover-200m-2min recover-100m - have a 15 min recovery period with stretching and then do the set again. once a week for the first 2 weeks, find a good steep hill and do hill reps, roughly - 10 x about 100m. Do a short 1 mile run before starting and finish with a 1 mile warm down run. Have 2 days rest a week. On the last week, leave out the hill reps. On the last week, make sure your last session is the 20 - 30 min run and have two days rest before the race, take out one of the 20 - 30 min runs and replace it with an extra days rest, situated between the 2 track sessions. If you already have a good degree of fitness, I don't see why you shouldn't detstroy a time of 3min10sec.
I can ony run 1 km with intervals for rest , what should i do to increase my stamina to atleast 5 km nonstop ?
Well like anything going from zero to 5Km is going to take time. I suggest a smaller goal for the moment. As a Running Clinic Instructor I recommend your first goal is to get to 20 minutes non stop. Without the worry about distance you complete. First I am 6’3” and weigh 208lbs and 50 years old, which does not seem to be an issue when I am training and running events up to a marathon. So as a 22-year-old male can’t see what that would matter. I suggest it will take about 10 weeks to work up to a 20 minute run. You should be able to cover 2 – 3 km in that 20 minutes. For the first bit I recommend not running more then two days in a row. You can cross train on the other days, Bike or elliptical, with maybe some weight lifting. Once you finish your initial ramp up you can go to a 5 – 6 day a week schedule. Your program starts off with a run/walk, running at a comfortable pace. Running is not about speed its about endurance going the distance. If you want to run fast be a sprinter. If you want to run a 5K and beyond be a runner, sprinting is more a strength and technique style. While running distances are a stamina and endurance style. So to start session’s times are approx: 20 minutes (going over the time is fine too) Week 1: 1 min running: 2 min walking Week 2: 1 min running: 1 min walking Week 3: 2 min running: 1 min walking Week 4: 3 min running: 1 min walking Week 5: 4 min running: 1 min walking Week 6: 5 min running: 1 min walking Week 7: 6 min running: 1 min walking Week 8: 8 min running: 1 min walking Week 9: 8 min running: 1 min walking Week 10: 10 min running: 1 min walking After week 10 you should be able to run 20 minutes non-stop. From there you can start extended out your Km’s by 10% per week. So let say you got to 3km in 20 minutes start by increasing this by .3km the first week. And just keep adding 10% on until you get to 5Km. More then likely you are looking about maybe something like t his. So maybe another 7 weeks. You could play with the distances a bit. 3km 3.3 3.6 4.0 4.4 4.8 5.0 This is just one method: Harry http://thediabeticrunner.blogspot.com
How do I train for my 5k run in 1 month?
Improving your time upwards 10% in a matter of 1 month is likely unrealistic, but if you allow yourself a little more time, I think it’s achievable.The best way to run faster is to … well, run faster. Incorporate more intervals and slowly adjust your body to running at your target pace. At first, it will be short intervals; but if you gradually increase your distance at this target pace, you should get closer to your 5k goal. You’ll need to training your legs, heart, lungs, and energy stores to all get to the same goal.I consider a sub-21 minute 5k in the “athlete” range. You will want to include a good rest and recovery program and be very particular to your nutrition plan — the fuel you put into your body has a direct impact on your performance output.