how long should it take a 5'2" middle-age woman to complete a 5k run/walk race?
340451
It depends on how fast you run/walk.  If you are doing a combo of running and walking, you can probably finish in 45 minutes or less.
549161
the most important thing is to keep running on a regular basis. try to build up your endurance first, then speed. try to run at least 5 days/week. increase your total weekly distance/time by 5-10% per week, with a week of staying the same about once a month to help keep your body from overtraining. work on your endurance by doing a long run once a week; if your race distance is 2.1 miles, your long run should be at least 5 miles with 10 miles running nonstop being ideal. you can also do a variety of flexibility and speed drills such as fast feet (take very short steps as fast as possible over a certain distance, maybe 50 yds), high knees (exaggerate the height of your knee as you walk/jog; basically try to bring your knees up to your chest, same distance as fast feet), and striders (try to take the longest strides you can over the same distance as before; try to imagine yourself leaping like an antelope). intervals/fartleks - run at a comfortable pace, then go faster for a time, maybe a minute, then back to comfy pace; cycle fast/slow for 20-30 min. repeats - choose a distance, maybe 200 yds to 1/2 mile, and run it at full speed; walk/jog until you're ready to do it again; ~5 should be a good workout with a long warmup and cooldown (at least 15 min jog each for warmup and cooldown). stretch after running or at least after a warmup of no less than 5 minutes or you'll risk a greater chance of injury. don't do speed work more than twice a week unless you're in racing shape. for that matter, don't do much speed work when you're increasing your base/weekly mileage. There's a link to a comprehensive running website below that includes forums. Feel free to ask away and you'll get lots of advice; just be careful to weed out the bad advice you'll sometimes get.
132121
well you should first pay alot of attention to your form, some pointers; run on the balls of your feet, not the heals, the whole way in the 400 ( i never ran the 800 so i cant give you advise there)if you cant do that you nee to work at it. you want your knees high ad arms pumping close to your side( the faster your arms can go the faster your legs can go) you want to barely touch when you run  this will help you decrease friction and keep your legs moving faster. keep your back straight and head up. next you want to focus on training you are a middle distance sprinter so it doesnt make sense to train like a marathoner or cross country runner, sprinters and distance runners physiologicaly utilize different energy systems int the body, (fast gycloysis vs oxidative phosphorilation) so train for the event doing sprints of the time you want to complete the event typicaly for your age maybe 50- 60 seconds and rest for 2-3 minutes ( rest meens light jog or walk never stop bad for your body) and do repititions and sets at these intervals. also some weight training will help you gain speed but at your age you should keep the weight at a comfortable level 12-15 reps 1-2 sets. next eat right ket a well balance of nutrients, carbs, protein and fat, dont skip meals. and get plenty of rest and sleep at night good luck! and talk to your doctor and coach about before you do any of these recomendations
262524
The most I ever walked in one 24 hour period was 66 miles.\n\nSafe, is completely different.  Although you say you walk 5 miles, how long have you been doing it?  how often do you walk 5 miles? Is it flat or heavy terrain?  do you wear gear, or light? etc.\n\nI would say if you do already at least 5 miles a day and it is already comfortable (i.e. you don't stop, constant pace, and your heart rate does not increase much by the end), you can pop it up 100%  to 200% for a day within a week.  So, 15  miles should be tolerable.\n\nI would monitor your heart rate.  watch your baseline,and as you see it increase try to keep it at 50 - 70% above it... See how far you get within the same time as it takes you to do the 5 miles walk currently.  This should give you some guideline how much you could handle...\n\nYou should be able to keep a 3 to 3.2 mph speed.
19434
It depends on your current level of fitness.  If you are able to easily jog 3 miles, then do:\n\nMonday - Rest\nTuesday - 3mi\nWednesday - 4mi\nThursday - 3mi\nFriday - Rest\nSaturday - 6mi\nSunday - crosstrain\n\nFor every week that you continue this schedule, add 1 mile to your Wednesday run and 2 miles to your Saturday long run, while keeping Tues and Thurs constant at 3.  If you have 4 weeks to train, then you will be up to 12 miles the week of the half-marathon.  Fast walking is also a good way to build up endurance if you can't run the entire distance.
9891
This method worked well for me when I was starting up my running again after about 5 years.  Clock with a car both the 1/2 mile spot that you can currently make and then the 2 mile distance goal.  Each day you run try to go a minimum of 15 seconds longer. If you happen to be running in a neigborhood, you can use mail boxes as your markers and try to go a minimum of 4 mail boxes/homes further each time you run.\n\nAfter you have hit your marker goals walk the rest of the 2 miles or do a combination of walking and running.  Just make sure you go the full distance.  You will start to see the finish line as something you strive for.  (you'll also see yourself trying to "end it" quicker :)\n\nWhen I first started out I thought it was going to take me a month before I got to the end, in actuality, it took only a couple of weeks.\n\nBest of luck!
466616
stride out the straights and run a rhtym in the curves....short quick rythm in curves....long hard strides in straights...and going into the last 200 take off....that is for 800m  im sure 1500m is the same...maybe last lap take off in 1500m....
708574
start out walking than step up the pace. begin with half hour aday till you can handle more.. but miss a step. hit every step up and down.
343277
I am on a track team, here is what I advise you to do. I don't know what kind of build you have, height, etc, so this is perhaps a generalization. I would for starters, try building strength in your legs. Do what are called Stassi Squats, which is keeping your feet spread and parallel, bending down at a 90 degree angle, and with your back as straight as you can make it. Hold this for a minute. Repeat 4 more times. You should also try 20x100 meters as hard as you can. By the way, 52 is a good time, a very good time. You should strive for better, always, but on the way be proud of yourself for being able to run that. I'm a distance runner and I wish I could do that.
262456
10 miles?  Guess what?  You need to sign up for a marathon!  You are so ready!!!\n\nThe most I have ever done was 8.  But I still struggle to reach an average of 5/day.
718281
becareful. I knew a girl that ran 2:15 in the 6th grade... Never got any faster... don't burn her out
302245
It depends on the distance of the race,but as a general rule,take a day or two off before your race and no weight training the week of.One of the absolute best sites for training programs is www.halhigdon.com.Follow his training plans and you WILL get faster.I am a 41 year old female and race past girls half my age!!
473985
i know someone who has gone from 253 to 165 and has gone from a size 22 to a size 8...pilates and weights have helped, but she is now running six miles 5 times a week and I think that has really helped...BTW she is 39...so it is never too late to start...P.S. She is hot as HELL!!!
1050326
5'5" in meters=short person
685083
It depends upon your rate of travel. A regular person walking usually does about 3 to 5 miles per hour (mph). So if you walked 3 mph, it would take you \n19.2 miles / 3 mph = 6 hours 24 minutes.\n\nBut if you walked faster, at 5 mph, it would take you\n19.2 miles / 5 mph = 3 hours 50 minutes.\n\nOf course, if you ran at 12 mph (doing one mile every five minutes, like a well-trained long distance runner), it would  take you\n19.2 miles / 12 mph = 1 hour 36 minutes.\n\nbut if you went by car and it traveled at an easy 30 mph, it would only take you:\n19.2 miles / 30 mph = 38.4 minutes\n\nand if you traveled at the speed of sound (761 mph), it would take a mere:\n19.2 miles / 761 mph = 1.5 minutes\n\nas you can see, it all depends on your traveling speed.
550090
I love the mile!  I'm was fastest girl in my period at 7:25!\nKeep hydrated all the time, if you drink a whole bunch right before the race, you will not be able to run well.  About half an hour of fifteen minutes before the race, go out and stretch and warm up.  Jog a 200 or 400mt to get your blood moving, just don't wear yourself out!  Make sure you are limber, stretched, hydrated and energized before running.  If you have tendon problems, do not ice your tendon right before the race, working a cold tendon could crack it, and then you might be out of track for the season, a year, or for the rest of your life.  Keep your own pace, not to fast at first, but on that last 200mt, run as fast as you can because you have to put your heart in to win, and it's okay if you wear yourself out at the end, just not at the beginning.  Remember... Pain is temporary, Pride is forever.  Keep me posted and tell me your time!\nGood luck,\nCoyote Moon
518554
I have been in cross country and long distance track for 6 years now, and have great coaches.  First get a weekly schedual where you do no more than 6 miles as your longest run.  if your just starting out run like 2 or 3 miles for a week or two, then step it up gradually.  after a month of long distance running like 4-6 miles 4 times a week then do some short distance work outs to get the speed up.  you should be flying in no time.  my best 5k time ever was 17:45 and i got it from those workouts, but keep your diet healthy too and a lto of strechng and fluids.  thats about it.  good luck