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. If you’re setting out to run your first 5K race, don’t put too much pressure on time.
This eight-week plan is designed for runners who want to finish a 5K in 20 minutes, or an average pace of 6:26 per mile. It features five days of running per week, including easy runs,
Jog 200 meters between each. Three weeks before race day, run a mile at goal pace, jog five minutes, then do 5 x 300 meters at 10 to 15 seconds faster than goal pace. Walk 100 meters between each. Vary the terrain: Boost the benefits of speedwork by occasionally going off-road.
Assuming that you are able to walk 5k, which is 3.1 miles, an easy stride and pace of walking will take you one hour or a little less. A finish time of 45 minutes would be a respectable goal for a beginner. A pretty average time for most runners would be about 25 minutes or even 20 minutes. For a male runner to take first place they would have
1. Determine Your Pace Goal. Running a 5k in 40 minutes requires that your average pace is 12:52 per mile or 8:00 per km. If you want to break 40 minutes then your average pace has to be less than this. Pace Per Mile. 12:52. Pace Per Kilometer. 8:00.
If you’re an advanced runner (i.e. you have been running for over five years), the average 5k time is 20 to 25 minutes. If you’re an elite runner (i.e. you have been running competitively for over five years), the average 5k time is 18 to 22 minutes. Related: How to run a 5k in under 20 minutes
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how to run a 5k in 20 minutes
