Daily Workout Goals

[drobi619]

Right now I can barely run more than a minute or two at at a time and I can't even do push ups off of my knees. Do you think if I keep on pushing myself I will be able to first get to running a 5km within 30min by march and be able to do 50 pushups, sit ups, and squats daily? My ideal goal would be to be able to run 10km and do 100 sit ups, push ups, and squats daily by this time next year. Am I giving myself enough time to complete this goal or not?

[barry1010]

How old are you, do you have any health problems and have you done a lot of exercise in the past?
Will the 5km run be outside up a hill? 5km in 30 minutes is doable at a steady pace and the sit ups etc are achievable in a day but not necessarily all in one go.
The trick is to be steady and consistent, not go flat out, that will only discourage you.
This is an excellent plan to get to running 5km - and will work if you stick to it https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/

It is essential that you don't run every day, rest is just as important especially in the early weeks. It is too easy to fatigue yourself and burn out. That leaves you feeling that you can't do and that is when people give up.

On the days you don't run, stretching exercises are good and you can incorporate the squats and sit ups in to that - but again don't go mad. If it hurts, stop. Gentle stretching avoids injury. Walking will also increase your stamina on rest days without putting strain on your muscles and joints.

Drink plenty of water, eat well and get a good sleep routine. It all helps.

You have plenty of time to achieve your goal by March, doing it steadily and avoiding over exertion.

[roadman]

can you walk 5 kilometers and if so how long does it take you first i would figure that out

yes there is enough time but it might be hard work

[roadman]

if you run at ten miles per hour and run for half a hour you would run five miles which is about 8 kilometers

do you think you could build up endurance to last for half a hour

[bobbinwales]

I think running consistently at 10 mph for half an hour sounds too ambitious roadman as it means 6 minutes a mile... I done lots of jogging/5k and some 10k running over the years but couldnt keep up that pace for more than a mile.

I think drobis targets are reasonable.... i suggest following a plan like what barry gave and keep track of progress... if you start now you should review how your doing by November/December and review your targets

[barry1010]

My walking pace is 6mph but I am very tall so have a long stride.

[drobi619]

Everyone is getting things mixed up I said KM and not Miles

[drmorgans]

A typical walking pace is 3.5mph (roughly), 6mph is very "brisk"

[bobbinwales]

Thats very very fast barry... everyone says I'm a fast walker, am always overtaking people, but even on shortish walks I only do 3-4 mph walking compared to the average of adults which is 2.5-3 mph (see link) https://www.medicalnewstoday.com/articles/average-walking-speed#average-speed-by-age

[bobbinwales]

we're not mixed up, its easier to use km for consistency but many of oldies think of distance easier in miles