🐒 How To Run A 5K In 20 Minutes

Mary Decker was the first woman to run a mile under 4 minutes and 20 seconds, with a time of 4 minutes and 17 seconds in 1980. Violet Piercy was the first woman recognized by the International Association of Athletics Federations to run a marathon with a time of 3:40:22, according to Runner's World . 40 minute 5k pace chart. If you want to run a sub-40 minute 5km time then you’ll want to get your 5k pace at 12:52 minutes per mile or 8:00 minutes per kilometer to come in at just under your desired time. Scroll down for the splits for each km to know exactly what times you need to be hitting on each of those markers. Winning time for local road races - 15-18 minutes (depends on the size of the race) But for "big" road races with prize money, you'll have some dudes in the 14's and very rarely in the 13s. Good time - low-mid 20s for your average runner. Average time- high 20s-low 30s. [deleted] Goal 2: Get moving. Before your first run, get into the habit of regular exercise with brisk walking. By brisk walking, we don’t mean a leisurely ‘window shopping’ pace, but a faster, ‘I Warm up by alternating 1 minute of walking briskly in zone 1 with 1 minute of running in zone 2 for a total of 7 minutes (the experienced runner can run for 15–20 minutes, building from zone 1 to zone 2). from Your First Triathlon, 2nd Ed.: Race-Ready in 5 Hours a Week by Joe Friel VeloPress, 2012 4. Remember Your Pace. A reminder to aim to run a constant pace throughout your attempt; if you follow your GPS watch and stick to 9:30 min/mile, or 5:40 min/km, you’ll scrape through in less than 30 minutes – with a few seconds to spare! 5. Warm Up. 1. Determine Your Pace Goal. Running a 5k in 21 minutes requires that your average pace is 6:45 per mile or 4:12 per km. If you want to break 21 minutes then your average pace has to be less than this. 2. Know Your Split Times. Once you know the pace you have to run, it is helpful to have an idea of what your time splits should be at each mile Keep a rest day in each week. You'll get fast, but get strong first. A few years back I was doing low-mid 16s off 25 a week, but had run a few years of 50/week prior to that. I was planning on an Running a 5K under 23 minutes means you need to hold under 7:24 mile or 4:36 kilometer pace. So, you have to get that sub 23 5k pace to feel more like a tempo run rather than an all-out effort. I believe a focus on doing longer tempo runs also will help you greatly. The reason being is you are spending longer durations at your anaerobic threshold. The average 5K running time per mile is about 13 minutes, 21 seconds for women and 11 minutes, 22 seconds for men, resulting in finish times around 41 minutes, 30 seconds and 35 minutes, 20 seconds, respectively. More experienced runners may be able to keep an 8-minute mile pace, finishing their 5K in about 26 minutes. 1. Determine Your Pace Goal. Running a 5k in 17 minutes requires that your average pace is 5:28 per mile or 3:24 per km. If you want to break 17 minutes then your average pace has to be less than this. 2. Know Your Split Times. Once you know the pace you have to run, it is helpful to have an idea of what your time splits should be at each mile Last year I decided to start doing more general fitness and finally broke a 30 minute 5K as an adult (September last year @28:50 for a 5K which is about 9:20/mile). At this point in time I began running 3 days a week, probably averaging 8-10mpw and ran a 26:20 5K (8:30/mile) (this was probably 4 months ago). For the last two months I've started 3dIvE.

how to run a 5k in 20 minutes