5_sec_rule • 9 yr. ago. This works out to an 8 minute 23 sec per mile = 7.1 mph. This guy did an evaluation of the 2011 NYPD Memorial 5k. I'd say 26 minutes is pretty good at any age. I run 7 mph per hour everyday on the treadmill for three miles. I haven't run a 5k in years, but I typically run faster during races than I do on a treadmill.
Fitness News Your Fitness Toolkit What Is the Average 5K Time? By age and sex For beginners Pace Tips to get faster Getting prepared Takeaway If you run a mile about every 8 minutes, you can
Good runners are efficient (meaning use less oxygen for a given running speed) and have the ability to use more oxygen per minute than untrained people (up to 5 litres/minute compared to untrained people who max out under 2 litres/minute). Running as fast as you can for 5K does not specifically target aerobic system, hence the need for easierGood to hear. I've been contemplating running the Cupid's Chase 5K a month after my marathon. I think I might be able to break 20 minutes. My fastest 5K was 22:10 at the beginning of my marathon training, and I kind of half assed it (I had to run a total of 14 miles that day and I didn't want to overdo it).
They will take your rudimentary ideas and mold them into a more advanced training philosophy. They will introduce foreign things to you like hills and long runs. You will be told to increase your mileage on a continual basis. You do some 5ks and you break 17 minutes for 5k and you feel good. Kept going, every other day on the track. After a month I was run/walking 5k. After 2 months, I was doing 5k in 25 minutes. Kept at it, started sprinkling in longer runs once a week up to 10k. After 4 months I was running 21-minute 5ks. After 5 months, I ran a 43-minute 10k and a 20-minute 5k. A 21 minute 5k for anyone is pretty good. If you can do this you’re probably in the top 10% of women runners. To put it into perspective, I don’t think the Fronig CrossFit guy has ever ran aIn any event, if you're running a 21 minute 5K, speed isn't your problem -- You need to get strong. (In fact, my guess is that as a 21 year old, 6 foot male, your speed is way, way ahead of where it needs to be to run even an 18 minute 5K).21-25: a solid time, no walking, getting close to breaking 7 minute pace, will put you around top 100 in an average size race (I wouldn't say this time range puts you in the "you're the guy to beat" category 17-21: a fast runner, most likely in a HS or collegiate program 14-17: "you're the guy to beat" keep up the good work
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Most people work their ass off to achieve a 21 minute 5K, however you can run a 18 minute 5K purely aerobically with nothing more than base training if you look at running as a long term game and just put in the base miles (this is an extreme case, of really long term running with good base training)The American Heart Association recommends a target heart rate of 70-85% of your maximum heart rate for vigorous physical activity, such as running. You can calculate your target average heart rate while running by first estimating your maximum heart rate (220 – age in years). Then, find 70% of this value by multiplying your result by 0.7.
Once you are there, then start increasing your pace. You can do that many different ways: Fartlek: After running easy for 10 mins, run hard for 1 min then easy for 1 min. Do that cycle 4 times. As you get stronger, stretch out the hard periods to 2 mins, then 3 mins and do 5 sets and then 6 sets, etc.
Better technique also makes it easier to endure 5k. 20:00 for a 5k is a good starting target for a reasonably fit person; that’s 2:00/500m split time. I’d expect a games athlete to be in the 18s and seriously quick rowers are faster (C2 lists 14:54 for men’s heavyweight). Your height is a disadvantage. lTWE.