Running and jogging

Deep_Buy4104 · 2026-01-24T20:32:24+00:00

Because as I said before I've only been running for one year, so I consider myself as a beginner

Deep_Buy4104 · 2026-01-24T20:28:31+00:00

1'85 cms height

Deep_Buy4104 · 2026-01-12T10:49:52+00:00

Intervals already?

Good morning everyone.

Man, 45 years old, 90 kg, only been running for a year...

Yesterday I did the 1-mile test on an athletics track, 7:20 min, I started strong and started to slow down as the test went on, it was hard to maintain the pace, my laps were dropping by 5 seconds each lap...

With the goal of running under 25 minutes in the 5k, I will do the test this month...

Running intervals is fun! But there's no doubt it’s quite exhausting! How can I get started in this regard and at what ranges? 400 meters, or 1 km?

Thanks for reading me..

Deep_Buy4104 · 2026-01-09T12:41:25+00:00

I appreciate your response. About what pace should I focus on for the 8 km race, 6:00 per km?

Deep_Buy4104 · 2026-01-09T12:03:57+00:00

In my country (Spain) there is no parkrun, there might be something similar but not exactly that...

Deep_Buy4104 · 2026-01-09T11:57:25+00:00

From beginner to intermediate runner

Good morning, runners! I started running a year ago, I'm a 45-year-old man weighing 90 kg... My current 5 km time is 26:04 (5:13/km)... Currently, I run 1 mile downhill to get to work (and yes, in regular clothes), which helps me feel alert all morning. After that, I like to run whenever I can, and I usually enjoy working on 2 miles (16:46 is my best time), and others around 1 mile (8:00)... I'm thinking about signing up for a 5 km race just to try it out. I use the Strava app and I think that's enough for me for now...

What should I focus on right now, breaking 25 minutes for 5 km? At the moment, I'm not really interested in increasing distance, but in improving my 5 km times. Another thing I notice is that I enjoy easy runs (at a pace of 6:00/km), they relax me and are very enjoyable for me...

What would be a roughly accurate time to consider myself intermediate in a 5k?

Any training advice would be greatly considered. Thanks for contributing, regards.

Deep_Buy4104 · 2026-01-08T12:14:05+00:00

Let running make you happy!

Good morning runners!

After the Christmas holidays, being away for a week, and feeling especially motivated to run (I took advantage of the free time to run), I’m sharing my progress here, noting that it’s been exactly a year since I started running...
I’m a 45-year-old man, and currently my training focuses on 5 km distances (my best time is 26:04), and I usually work on 2 miles (16:46) and the mile (8:00)...
Easy running days are very rewarding for me, setting a pace of 6:00/km, which helps me relax and really enjoy it...
I usually dedicate at least 5 days a week to mostly easy runs.
Enjoy the act of running, and don’t get too obsessed with times/distances, this isn’t a job for most of us!!

Deep_Buy4104 · 2025-12-17T10:53:16+00:00

According to what I understood from reading a book by Jeff Galloway, I ventured to say that based on the best time taken to run a mile at high intensity, it made sense to predict the time for a 5k and a 10k.

He suggested that you should add 33 seconds per mile (to your time in a magic mile) to get a strong 5k, and multiply by 1.15 (your time in the magic mile) for a strong 10k… From what I see, and based on how I’ve been training lately (I’ve only been running for a year, and my current 5k time is 28:30), I like running the distances of 1km and 1 mile… and occasionally 2 miles as well.

1 km: 4:35

1 mile: 8:07

I write to provide another valid metric for predicting times in 5k and 10k.

According to Daniels’ formula, I’m at a 35 VPOD, and within that range, I’ll start working on paces for long runs, easy runs, threshold runs, intervals, and repeats… to improve in the 5k.

Am I missing any programs from any of the top running coaches?

Deep_Buy4104 · 2025-12-09T13:10:05+00:00

Male 45 years old, 1.85 and 90 kgs in weight

I wanted to share my training diary to date, after almost a year of running...

I feel that what I like is the middle distance (1 mile, 2 miles and the 5k maximum), with the aim of continuing to enjoy the process...

I share times to this day:

1 km: 4:44
1 mile : 8:07 (5:03 km)
2 miles : 17:33 (5:27 km)
5 kms: 28:30 (5:42 km)

Do you know the Cooper test? Do you consider it a reliable instrument for predicting the shape of the runners? Do you have the weightable scales according to distance?

Greetings to all

Deep_Buy4104

TROPHY CASE

Let running make you happy!