I am smoker and want to run fast

[ahsankhan283]

I am smoker not a heavy smoker but i smoke around 5cigrates per day but i want to run fast. I just applied for a job and it need to run 1.6km in 6minutes and 30seconds so plz help me to figure this out how can i do it

[runningnearbeirut Graduate]

You don't say if you can run 1.6km and what your time is if you can, so I'm going to assume you're a complete beginner.

C25K is a programme designed to get people running for 30 minutes and takes 9 weeks to build up to this point.

That in itself would be a great starting point.

Most graduates who work on going further then find that their shorter runs are faster (as in, if they train for a 10km race, their 5km pb usually goes down if they test themselves over that distance).

Presumably the same would happen for then testing yourself over a distance of 1.6km when you are used to running something around 5km. There are strategies that you can use to get faster, but you shouldn't use them unless you can run - I'd recommend for half an hour just because that's what this programme is designed for.

If you're a non-runner, your starting point should be something like:

1. Stop smoking

2. Follow the programme

3. Eat a healthy, balanced diet

4. Do some exercise on your rest days - pretty much anything except running is OK.

[ahsankhan283 in reply to runningnearbeirut]

It is difficult for me to quit smoking and 9week is long time

[runningnearbeirut Graduate in reply to ahsankhan283]

Are you a runner? How far can you run and how long does it take?

Short cuts usually result in injury and then you won't be able to run at all!

I've never smoked, but there are several ex-smokers on here who have posted that taking up exercise has helped the process where nothing else had previously.

[ahsankhan283 in reply to runningnearbeirut]

Thnxx bro for your help i can run 3km in 30mins but i can smoke around 5cig per day so it is possible to run 1.6km in 6min even i smoke

[Beccym Graduate]

That is a 6 minute mile so that is a 5k in under 20 minutes. I am guessing you are young, we have people in my running club that can but they tend to young fit men.

I would say you will need to train to meet that goal. Interval training. Smoking is always bad give up if you can.

[ahsankhan283 in reply to Beccym]

Ok i will try my best yes m young m just 21year old and i need this job badly thnx for suggestion

[Hidden]

1.6k in 6 mins is really fast ....that equates to 18.75 mins for 5k. Why ?

[ahsankhan283 in reply to Hidden]

Its police job if i run at this speed then i will be selected

[Hidden in reply to ahsankhan283]

Good luck ! Hope you succeed.

[ahsankhan283 in reply to Hidden]

Thnx i will try my best

[Oldfloss Administrator Graduate]

I agree with runningnearbeirut ...

If you want to achieve your goal...and this forum and programme may not be for you.. as it is all about stamina, discipline of running and strength; It is not a programme about speed.

The idea here, is to take the nine weeks, so that you achieve the strength and stamina to continue, and then get faster and run further without getting any injuries..

You really should try:

Stop smoking . Follow the programme taking your rest days. Do some core strength and stretch and flex exercise on your rest days.

[Oldfloss Administrator Graduate]

Curiously.. why do you need to run that fast in a job?

[ahsankhan283 in reply to Oldfloss]

For police job but prblm is m smoker

[Jonny1 Graduate]

Then stop smoking!! You need to use some willpower to succeed with both the goal of the job and the running.

I know it's difficult to stop smoking as I did it a long time ago on a lot more than 5 a day, as I'm sure a lot of people on here did. But you have to motivate yourself to do it for your own good. You can still run and smoke but I'm sure you will find any sort of excercise easier without the cigs. Plus, as I found, you will feel much better for it.

[ahsankhan283 in reply to Jonny1]

Thanks bro for appreciate me yes i will do it and i have only 4week left to complete my goal so i have to do this

[Jonny1 Graduate in reply to ahsankhan283]

Good luck. You can do it I'm sure.👍

[IannodaTruffe Mentor]

Based on your responses, I think you need to realise that transforming your running pace from 10m/k at present to the 4.4m/k that is your target, is likely to take way more than nine weeks of intensive training. If you were to attempt this then supervision by an experienced trainer would be essential to avoid injury. It would require total dedication and I am afraid that if you are unwilling to give up your smoking habit then your chances of success are vastly reduced.

You are young enough to be able to make the change fairly quickly but there are no quick fixes to physical health and fitness........It takes time, sacrifice and dedication. Good luck.

[ahsankhan283 in reply to IannodaTruffe]

Thats true my brother but i can try it is difficult to find trainer where i live but i have to do it my self

[ahsankhan283]

I can run around 2.5miles in 20minutes and my test going to held after 1month

[Millsie-J Graduate]

Stop smoking

Start training

Go for it.

Good luck, that is an admirable job to aim for,

[davelinks Graduate]

1.6k in 6mins will take a good bit of training to get there, and certainly not on fags or in time frame mentioned! Pie in the sky!

[misswobble Graduate]

Really! Ditch the fags! You do know that don't you? You don't need anyone to tell you.

[Rosyfox]

I'm an ex smoker and just about to start week 3 on the C25K program, I've been an on and off smoker for the last 25 years and the coughing and crap that's coming off my lungs when I run has been the best incentive to give up. You can do it and good luck for the job.

[Hidden]

Only just started running so can't tell you much about that, but have quit smoking (20yrs ago) and I am a Doctor. If you are on only 5 a day, you can do it really easily if you want to.

Best way at that level is to simply stop. Throw away everything related to smoking and think of that job.

Your lungs will recover in a couple of weeks and they will thank you so much.

Keep practicing your running and remember the extra adrenaline on the day will add a tiny bit more to your time too.

Good luck 😉

[ahsankhan283 in reply to Hidden]

Cool sir thnku i hope so i can do it

[Davoda Graduate]

What do you want more: to smoke or get the job? Coz you can't have both. Is smoking worth not getting the job? You'll only give it up and try the intensive short training to get your speed anywhere near 1.6k in 6 mins if you want the job more.

It really is that simple & your choice.

Best wishes!

[ahsankhan283 in reply to Davoda]

Thnku sir i will

[Davoda Graduate in reply to ahsankhan283]

PS if you want the job more, it starts right now - today, not tomorrow. 😉

[ahsankhan283]

Sure sir i will thankss for the suggestion

[mixindave Graduate]

think swapping to the vapes could help? and they are cheaper

[mixindave Graduate]

or even the nicotine gum. thats how i quit about 8 years ago.

[baronblaze]

Smoking 5 a day at 21 should not impact on your ability to run a mile in 6 minutes. When i was 21 most people smoked actively and passively. That included professional sportsmen such as rugby and football players as well as olympic standard athletes. I can remember a 100 metre hurdler named shirley strong who was a 20 a day smoker winning medals. She even smoked whilst being interviewed.

Johan Cruyff who was rated the best footballer in the world at the time was a 40 a day smoker.

Most people on this forum train to achieve a run of 30 minutes or/and 5k.

You will need to train to run a mile in under 6 minutes which at 21 should be easier.

It will mean interval training, cross training and the occasional long run of 15 to 20 minutes.

Provided you are not grossly overweight or have an injury you should be able to achieve this time. I am 64 have stopped running regularly but can still manage to run a 6 minute mile.

Draw up a training plan and start A.S.A.P.

First course of action is to run a timed mile and you will know how much you need to improve.

I know it's not good ethics on this forum but a cigarette after a good run is just the best.

Smoking does catch up on you as you get older though.

[Ninjakakashi25]

I know its hard for a smoker to run ,but if you want to quit smoking than thats not hard . I used to smoke 15 to 20 ciggrates every day but slowly i cut down to lesser numbers day by day . Now i smoke 1 cigarettes everyday .it was very hard at first but i do workout a lot . Try to stay vegan. Do not consume any meat .try to eat vegetables and fuits more . Drink lots of water and always try to run at 4 am , which will help you to inhale fresh oxygen and thats good for ua health which will help you washing the nicotine from blood ,well u cant do it that in a month its takes a lot of time around 5 months ,that was for me . . Now after 7 months i can run 6 to 7 km in 45min .. and i am planning to quit totally and planning to join defense soon . U can quit smoking or it will effect you for lifetime . Health is wealth .. buddy .. and can have a good saviings . Atleast you dont have to waste money on ua health if you stay fit .good luck