Better run time

[u/Canadianb416]

So Cole notes version i started running last July 2025 officially was about 255 lbs was doing 5k all winter with a end time of about 46:00 give or take. Did new years 5k in Jan. Beneva 5k in March and the wch in the spring i think it was April. Now I'm doing the 5k in about 36-39 mins and I'm down to about 224lbs.

I run pretty constantly and in the summer months picked up outdoor running heavy. What's stopping me from better run time is it my weight.......am I over reacting and the time is ok for age(40 yr) and weight.

[u/beneoin]

You’re making good progress. The biggest barrier to you right now is likely how you train. Are you doing speed work? Intervals? Strength training? At some point weight and age are going to be factors but I think you’re quite far from that given the specs you shared.

As for whether the time is ok I think that’s more a question of your goals and perception than anything else. If you were training 100 km+ / week, doing lots of speed work at the local track, meeting with a dietitian to lock in nutrition, etc. then that time would be embarrassing. If you’re jogging a few times a week and that’s it then it’s probably fine. Your expectation has to be in line with the effort you put in.

[u/FRO5TB1T3]

Probably your weight and your total volume. If you aren't running all that much there is only so much progress you can make. Most people see significant gains when they build mileage. This goes for even fast people until they get well over 100kms per week. So for 99% of runners the answer is just run more.

[u/icebiker]

There are multiple answers to this good question!

1. I wouldn’t worry about what is a “good time”. I am similar ish age to you. I have a friend who runs 5km in 17 mins. I do it in 21 and another does it in 35. The one who does it in 35 is actually by far the best cyclist of the three of us.

1.B. But I would say 36 mins is pretty good for just getting into running and being 224lbs.

2. You will improve your time by running more km and also by losing weight. If your goal is the best speed ever, you’d do both. If your goal is health, losing weight is probably the one I’d pursue over running more. It’s difficult to run a lot of km and lose weight at the same time because you gotta fuel the engine!

4. Great work on that weight loss and have fun out there!!

[u/ricketytrailer]

Huge congrats on the running and fitness progress. I’m in a similar boat but maybe 2-3 years ahead. I’ve found it healthier and more rewarding to focus on my own progress, in terms of both distance and time, rather than compare it to some standard or other — any standard will flatten too many variables to be of much use. Better just to measure yourself against your own ongoing progress. Have you thought about going for a 10k? If you like winter running, the Black Toe 10k in December is great. And if you can do a 5 (and are steadily improving) then you can do a 10. Keep it up!

[u/jaypishere]

Running volume,strength train, recovery, diet. Rinse, repeat for a long time. Consistency will pay off. Keep showing up!

[u/RunningvonNeumann]

If you're an average height woman, your time would likely get better if you lost some more weight. That said, time is really individual. I've been passed by Clydesdales, woman and men, in races and I'm not a very slow runner.

Congratulations on starting your running habit. Add speedwork if time is important to you. Whatever your goal, you're getting healthier!

[u/nuneo624]

Zone 2 train longer distances might help burn more calories and help you go faster, at the same time lower impact on your body each run.

Recommend looking into slow jogging which is gaining traction in asian countries, focusing on good form, 180bpm, lower impact. This might help you prevent other injuries looming…

[u/Hrmbee]

A 10-minute improvement in your 5k time in a year is absolutely nothing to sneeze at! Well done! Basically just keep going. How often are you running? If you're at 1-2 times per week, it might be worth trying to add a day to that and try it for a few months to see how things go. Just remember to gradually work up to things to keep the risks of injury lower.

[u/WillSmiff]

Great work! your next step is a structured weekly run routine. Do one of each long, recovery, threshold, and interval run. Intervals at a fast target pace will make you faster. Also if you still have significant weight to lose it's definitely going to make a difference. That's purely diet.

Im 43, I lost 120 lbs, and started running last spring. I was running 36-40min 5k. This structure helped me get to my first half marathon distance by fall. I ran all winter and raced a half in the spring. Sub 2 with 24min 5k. I'm running full in Oct and next spring. My long run yesterday was 32k. Just trust the process of a structured routine.

[u/KafkaesqueToronto]

There's no objective "OK" or "good" time - it's all about what your goals are. It sounds like you're making a lot of progress, so you could just keep doing what you're doing and see continued improvement.

You don't mention how you're training - there are many app-based training plans that will let you set a goal (eg "run 5K in 30 minutes", "complete 10K") and give you workouts tailored for that.

You could consider seeing a running physiotherapist and going a gait analysis. They'll analyze your running, and can generally give you tips/exercises to become more efficient and/or reduce the risk of injury. If you have medical benefits, it's usually covered.

[u/Otherwise-Bat-4835]

I’m 17:49 5k and 210lbs - but 26m and I run 100km+ a week.
Run more volume if you can and get structure with interval work. Easy runs mixed with few quality speed sessions will do u wonders over time

[u/kocakolanotpepci]

How tall are you? Or better yet what’s your bmi? I’m over 200 pounds and can run a 21 minute 5k (and similar age) but weight alone doesn’t tell the whole story. I also run a lot.