Let’s do the math: A power walk at 4.0 MPH will take you about 46 minutes. A 12-minute mile (that’s 5.0 MPH) will take you about 37 minutes. A 10-minute mile (at 6.0 MPH) will take you about 31 minutes (here’s a guide to running a 30 minute 5K) All of those are totally awesome times!
Since working full-time after graduating, I've never had a lot of time to dedicate. My average week consists of 2-3 runs per week (25-35 kms or 15-22 mi). I hit a weekly mileage high of 50-55 kms (31-34 mi) last summer while working from home. I ran a virtual 5k earlier this year and pretty much equalled my PB.
The world record for the 5k is 12:35.36 by Uganda's Jeffrey Cheptegei. The 12:35 time he ran comes out to 4:03 per mile for 6.2 miles or 2:31 per kilometer for the 5 kilometers. In comparison, the world record for women is 14:06.62 by Ethiopia's Letesenbet Gidey. Her time comes out to 4:32 per mile or 2:49 per kilometer.
I'm trying to get into running and while I'm not doing the C25K exactly, 5k running at reasonable pace is my goal. But I'm not sure what that pace…
Also, lowering my marathon PR of 2:43:36 to 2:19:35. Remember, you always want to alternate a faster, varied pace long run followed the next week by an easy, relaxed long run. Is A Sub 21 Minute 5km Fast? Yes, sub 21 minute 5k pace and legitimate pacing is very competitive marathon time. So, 21 min 5km pace comes out to 6:46 per mile for 3.1 miles.
What is a good time to run a 5K race? Most 5K race organizers report an average finish time of approximately 30 minutes for male runners and 36 minutes for female runners. Of course, these averages vary with age and running experience.
The average 5K time for women is 36:24 minutes, which means that the average pace is 11:43 minutes per mile. To be among the fastest 10% of women, you must run below 25:16 minutes (the average pace of 8:08 min/mi), and to be among the fastest 1% of women, you must run below 19:29 minutes (the average pace of 6:16 min/mi).
The 5K sharpener workout: - Warm up. - (3 x 1 Mile at 5K race pace) with 2.30 mins recovery. - 6 mins recovery. - (2 x 400m) + (2 x 200m) with 90 seconds recovery after each. - Warm down. The mile
Started rowing May 4. 2005 and while normally a regular runner (5K+ @ 4 to 6 times each week) who had run distance events all three seasons in high school, had put on 10 pounds over the past year and got to a high of 183.
NMrKF.
