5 K time

[willy851]

I started running again and feel better than I have in years. I am 42 and was wondering what a good time is for running the 5k. When I first started it took me about 45 minutes. My best time now is 24 minutes. I know when I was on the track team in school 17 minutes was good but I will never see that again.
How long does it take for the average 42 year old male with heel spurs?

[barn babe]

It depends on your level of conditioning, how much you train, and your training history. I wouldn't push trying to get your time up too quickly, especially at your age. Just take it easy and do the best you can to improve your speed.  Do a very gradual speed program. If you have access to a 'mill, you can use it for speed training as well, it will be a little easier on your joints and feet. I do all of my HIIT workouts on a treadmill but do my long runs outside. FWIW, I'm in my late 40s and my 5K time is about 25:00. But I run about 50-65 miles a week and do marathon training on a semi-regular basis. And I've been running for years. But speed work to run shorter races isn't a priority for me.

Another way to get faster at shorter distances is to increase your mileage, a la Lydiard. If you can work up to 60 or 70 miles a week, or have the desire to do it, you'll start smoking at 5K and 10K races.

Check out coolrunning or the Runner's World websites for more info.