Approximate times etc.

"At the moment I can jog (pretty slow i know) 3km in about 12 minutes
(15m/s) and 5km in about 27 minutes."
Sorry - dam computer
That should be:
At the moment I can jog (pretty slow i know) 3km in about 12 minutes
(15km/h) and 5km in about 27 minutes.

"At the moment I can jog (pretty slow i know) 3km in about 12 minutes
(15m/s) and 5km in about 27 minutes."
Sorry - dam computer
That should be:
At the moment I can jog (pretty slow i know) 3km in about 12 minutes
(15km/h) and 5km in about 27 minutes.

read the FAQ and another thread here on this same topic.

regarding what you are doing now:

yes you can GRADUALLY increase the distances. Don't increase more than
1mile or 10minutes each week. Better is sometime to stretch that
increase over 2weeks IOW if you run 3miles three times a week total
9mile), next week make one run a 4mile run (total 10 miles) and the
week after stay at 10miles total.

you can definitely vary the runs:
change direction on you regular course
run a different course (eg, take a different trail or street)
make one run loner that the others (usually this is the weekend run)
make one run faster than the others (usually a shorter one)
change speed during the run. (look up fartlek in the FAQ)

so welcome to running.
ed

Oh, and here's a pointer to the FAQ:
http://www.faqs.org/faqs/running-faq/

jogging_juggling_jogglingjacko said:

Hi all,

I'm new to this group and to jogging and i just wanted to ask a few
questions!

Welcome. Ed gave you really good advice.

Quoted message said:

What time or speed should I aim
for and how many days should I take to get into that form?

For now, just worry about "time on legs" (TOL) while running (or
including walk breaks, if needed). Don't worry about pace while starting
to run. You may want to set some type of long-term goal whether it's
just for fitness, weight loss, stress relief, scenery, exploring the
country while running or racing races, Olympics, etc.

Listen to your body as to whether you should run 3 days/wk or more.

Quoted message said:

Should I increase the distance I jog over time?

As Ed already mentioned, you can add some time to one run a week -
generally not over 10% every 1-3 wks (usually 2 wks)

Quoted message said:

Should the runs vary, because I jog a loop that i normally tackle the
same way - should I run the other way around it?

Some people like doing the same thing every day (I used to for about
10-15 yrs - convenience, no decisions to make), but as the saying goes,
you never get any better by training the same way all the time. Add
diversity like Ed suggests, which is far better way to train (and the
way I do it now).

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope

jogging_juggling_jogglingjacko said:

Hi all,

I'm new to this group and to jogging and i just wanted to ask a few
questions!
At the moment I can jog (pretty slow i know) 3km in about 12 minutes
(15m/s) and 5km in about 27 minutes. What time or speed should I aim

Based on your 3K time you should be running 5K in about 21 minutes. 27
minutes sounds way out. Are you sure these figures are correct?

Ben

Ben Blaukopf said:

Based on your 3K time you should be running 5K in about 21 minutes. 27
minutes sounds way out. Are you sure these figures are correct?

Those probably aren't off for a new runner.

TBR

"As democracy is perfected, the office of president represents, more and
more closely, the inner soul of the people. On some great and glorious day
the plain folks of the land will reach their heart's desire at last and the
White House will be adorned by a downright moron."
H.L. Mencken (1880 - 1956)
"Anyone with degrees from Yale and Harvard is presumed to be intelligent,
but George W. Bush has managed to overcome that presumption."
S**t list: Charlie Bendahoe, TBR imposter

The Bill Rodgers said:

Ben Blaukopf said:

Based on your 3K time you should be running 5K in about 21 minutes. 27
minutes sounds way out. Are you sure these figures are correct?

Those probably aren't off for a new runner.

That's perfectly right - 3km in about 12 minutes
but for 5km about 27 minutes my legs cramp because i only started
jogging 2 weeks ago and i need to build my endurance up.
Thanx - jacko

Quoted message said:

TBR

"As democracy is perfected, the office of president represents, more and
more closely, the inner soul of the people. On some great and glorious day
the plain folks of the land will reach their heart's desire at last and the
White House will be adorned by a downright moron."
H.L. Mencken (1880 - 1956)
"Anyone with degrees from Yale and Harvard is presumed to be intelligent,
but George W. Bush has managed to overcome that presumption."
S**t list: Charlie Bendahoe, TBR imposter

jogging_juggling_jogglingjacko said:

but for 5km about 27 minutes my legs cramp because i only started

Nope, they cramp because you are running too fast.

TBR

"As democracy is perfected, the office of president represents, more and
more closely, the inner soul of the people. On some great and glorious day
the plain folks of the land will reach their heart's desire at last and the
White House will be adorned by a downright moron."
H.L. Mencken (1880 - 1956)
"Anyone with degrees from Yale and Harvard is presumed to be intelligent,
but George W. Bush has managed to overcome that presumption."
S**t list: Charlie Bendahoe, TBR imposter