5km is considered a short distance run. Within a few weeks, it's something that should be achievable in sub-20/25 minutes.
In the UK, there's a volunteer led organisation called parkrun which hosts 5km runs/races in over 1000 parks around the country every Saturday. It's quite popular. My local race consistently get 300+ entrants each week. Worth checking out: https://www.parkrun.org.uk/
5km, 10km, half marathon and marathon are the main running distances. Less than 5km is generally stuff run on athletics tracks, which falls under athletics.
I’m jealous, I’ve been jogging since May this year and 5 miles in 35 minutes is way faster than I can go. You could easily break a 20 minute 5k at that pace!
Yeah, 5k in 25 minutes is by no means an easy jog for most people, and places OP in the average race pace, according to https://www.verywellfit.com/what-is-a-good-time-for-a-5k-291... (grain of salt, but they have more data than I do). Mind you, I interpret OP to mean that this is their current workout routine, after their dramatic weight loss and increase in fitness.
I'm in the same boat as you. I have been running since the summer and I recently finished a couch to 5km plan. My pace is similar at 35-38 minutes. Do you have any tips on going from 38 to 25 minutes? Thanks
I just ran a 5km today with a 6:02 pace. I was just about to collapse and I've been running for about 2 years now. I can't even imagine doing a full 24 hours just walking let alone 4:30 per km.
I've been running for years and my parkrun PB is just over 25 minutes, but I am also very overweight. I think, after a few weeks of Couch to 5K, getting anything under 35 minutes would be a big achievement.
5km (3.1 miles) is really not very far. An in shape person who doesn't run should be able to do 5km with little training. Humans are naturally very good at running.
Start by walking 1 km every day. Do that until it is easy. Then increase the distance to 2km. Then start to jog part of the way.
Depending on your physique you should be able to jog 2 km within a few weeks. Then you can slowly raise the distance to 3km then 4km then 5km.
It does depend on your physical starting point. But people close to a healthy body weight should be able to achieve a 5km run in 3 months.
Aside: Running a 5k is something some people can do without any training at all. I ran about 5 km without stopping the second time I ran after 10 years of inactivity and I am sure I could have done it the first time too if I had really wanted to. A more reasonable challenge would be to run a 20 minute 5k. I feel that is roughly equivalent to dead lifting 500 lbs.
Did you do anything to improve on 5ks other than running 5ks? My 5k time is around 35min forever, I run every now and then and recently signed for a public 5k run but I don't see myself improving my pace. (It took years until I could run 30 minutes non-stop and at least I didn't lose this over the years, but I'm slow...)
“Running” starts at about 10km/h: say 5 hours spread over a week is not a lot. Walking is about 5 km/h, jogging is in-between. Average pace is something near 10 km/h for Strava users aged 20 to 49: https://www.healthline.com/health/fitness-exercise/average-r...
You could run say, a short warm up jog if 800m, a couple of warm up sprints of 200m, and then a few sprints at MAX effort. 60s break after each run. About 2km total. Your legs and lungs will be severely taxed. If they aren’t, you ran too slow.
You can easily take a 5km run and increase the effectiveness: go faster.
Fitness runners always fixate on distance. No speed, power or agility training.
early runs when I was doing c25k were like 45 minutes. My current runs are all 4 miles or more. Additionally there's usually 10 minutes of warmup/cooldown for each run. Also I'm very slow :)
I've been thinking of try something like this. The way I thought about it was to only run a five minute mile. My plan is to go to the track and sprint for as long as I can at a five minute mile pace. When I drop below that pace, I walk until I return to walking heart rate. Then I run at a five minute mile pace. The workout ends when I have run a cumulative mile at a five minute mile pace. I figure the workout will take about 20 minutes.
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