Select a 5km Plan to get Started
| Beginners | Intermediate | Advanced |
| Couch to 5k Training Plan | Sub 30 Minute 5k (9:39 per mile) | 22 minute 5k (7:03 per mile) |
| 5k Training Plan for Beginners | 28 minute 5k (9:00 per mile) | Sub 20 minute 5k (6:25 per mile) |
| 26 minute 5k (8:21 per mile) | 18 minute 5k (5:45 per mile) | |
| 24 minute 5k (7:42 per mile) | 16 minute 5k (5:10 per mile) |
| mins/mile | 1km | 5km |
|---|---|---|
| 8:00 | 4:58 | 24:51 |
| 8:01 | 4:59 | 24:54 |
| 8:02 | 5:00 | 24:58 |
| 8:03 | 5:00 | 25:01 |
How long is 5K in miles?
5K stands for five kilometers, or 3.1 miles long race (since one mile equals 1.6 km). Keep in mind mile markers are used on the racecourse instead of kilometers markers in the U.S. Completing a 5K race is not a hard feat.
What is a good time to run a 5K?
What’s a great time for one runner may be a setback for another. All in all, the average running speed per mile during a 5K race is roughly 11-minute for men and 13-minute for women, resulting in finish times at about 35 and 42 minutes. The keyword here is a beginner.
What is a 5k pace chart?
A 5k pace chart, sometimes referred to as a time chart, breaks down your overall time at each mile split and provides your estimated finish time based on your running pace. The pace chart does the math for you to give you an estimate of when you’ll be passing each mile during the race.
What is a good training plan for a 5km run?
These sessions are medium-hard, but playful. Long Runs – the ‘time on your feet’ run. For 5km runs this doesn’t really need to be any longer than 10 miles (16km). Rest /Cross Training – last but definitely not least. Rest is a vital part of any training plan and should not be overlooked. These days will benefit you both physically and mentally.
Is an 8 minute mile good for a 5K?
Average for beginners If you run a mile about every 8 minutes, you can count on your 5K time being under or around 25 minutes. However, this isn't easily achievable for many people, so beginners should aim to run a mile in about 9 to 13 minutes.
Is 8 min mile pace fast?
An 8-minute mile is equivalent to running a 4 min 58-sec kilometer. What is this? An 8-minute mile is also the equivalent of running 7.5 miles per hour, or 12 kilometres per hour.
What is a good mile pace for a 5K?
For more experienced runners, running blogs and websites suggest an average 8-minute-per-mile pace, resulting in a finish time of about 26 minutes. Very advanced runners may be able to complete a 5K in less than 20 minutes.
Is it good to run an 8 minute mile?
The 8-minute mile rule is a fantastic way to work on weak spots and create efficient running form, all while progressing quickly and safely. For example, if you can run 2 miles in 18 minutes, look for limiting factors, work on speed, and wait to move on to 3 miles until you can run 2 miles in 16 minutes.
What BPM is 8 minute mile?
For a running pace of 8:00 per mile, we recommend workout music at 170 BPM.
What is a sub 8 minute mile?
0:173:40How to Run a Mile in 8 Minutes - YouTubeYouTubeStart of suggested clipEnd of suggested clipSo an eight minute mile what that translates to per lap if you're on a track. It's a two-minute lap.MoreSo an eight minute mile what that translates to per lap if you're on a track. It's a two-minute lap. If you're on a treadmill.
What is an elite 5K time?
Elite runners and professionals run anything between 21:00 minutes down to almost 14:00 flat.
What is the fastest 5K ever ran?
12:35.36What Are the Current Fastest 5k Times? The current world record holder for 5000 meters in the men's category is Uganda's Joshua Cheptegei, with a time of 12:35.36. On August 14, 2020, this record was set in the Stade Louis II in Monaco.
Is it OK to run 5K every day?
Running a 5K every day can be a great way to improve your cardiovascular health, strengthen and maintain your muscles and keep yourself sane while you're stuck at home, as long as you're not brand-new to running. Plus, when paired with a healthy diet, it may even help you lose weight.
What speed is 8 minute mile on treadmill?
Treadmill paces with incline calculatedTreadmill Speed (miles per hour)Running pace per mileTreadmill running pace per mile calculated with percent incline7.38:136:397.48:066:357.58:006:317.67:546:2630 more rows
What percentage of the population can run a 6 minute mile?
At one of the more competitive 5ks in the area here recently, 20% of men 20-29 ran a time equivalent to a 6min-mile or better. Definitely less than 5% in the whole population. Not a representative sample. About 23 of the 25 or so guys on my DIII college cross country team could break 6.
Is a 7 minute mile fast?
Bagging a 7 minute mile is a great goal for the recreational runner. It is fast, but with determination and hard work, it can be an achievable and rewarding goal.
How many minutes per mile for 5k?
This 5k race pace chart provides the time at which you’ll pace each mile for running paces from 5:00 to 16:00 minutes per mile. With a wide range of paces in 15 second intervals, you’ll be sure to find a close match.
How long does it take to finish a 5k?
If you’re hoping to find a prediction of your finish time, the 5k time chart below provides estimated finish times for paces from 5 to 16 minutes per mile, in 5 second intervals.
What is a good pace for a 5k?
The simple answer is this: a good 5k pace is one that challenges your body without breaking it down. If you’ve completed a 5k before, aim for a finish time that is slightly faster than your previous one. If this is your first 5k, try finding a pace that you can comfortably maintain for the entire 3.1 miles.
What is a 5k pace chart?
A 5k pace chart, sometimes referred to as a time chart, breaks down your overall time at each mile split and provides your estimated finish time based on your running pace. The pace chart does the math for you to give you an estimate of when you’ll be passing each mile during the race.
How long does it take to run a 10 minute 5k?
If you run an 8-minute mile 5K, you’ll finish it in 24 minutes, 48 seconds. If you run a 10-minute mile 5K, you’ll finish it in 31 minutes. If you run a 12-minute mile 5K, you’ll finish it in 37 minutes.
How long is a 5k?
5K stands for five kilometers, or 3.1 miles long race (since one mile equals 1.6 km). Keep in mind mile markers are used on the racecourse instead of kilometers markers in the U.S. Completing a 5K race is not a hard feat. Most people in decent shape can do it, and you can also be one of them.
How to run at a slow pace without panting?
Interval Training. Once you can run at a slow pace for 30 to 40 minutes without panting for air, start doing some interval training. This method helps you exhaust your body by pushing yourself as hard as possible for a set time and then allow for a rest period. Then repeat.
How long does it take to finish a 5k?
If you finish a 5K in: 12- to 14 -minute – You’re an Olympic level athlete. 14- to 18-minute – You’re one of the best runners in the world. 18- to 22-minute – You’re very competitive and faster enough. 22- to 25-minute – You are an average runner. 25- to 30-minute – You’re fit enough to run.
How long should I train for a marathon?
As a beginner, set aside at least 8 to 12 weeks of training before you stand on the starting line of the race. In the early weeks, start with 20 to 30 minutes sessions at a slow pace, then gradually increase duration and intensity as you get more fit. That’s the golden rule of getting fit without getting hurt.
How fast can I run a 5k?
Intermediate runners, specifically those who run 15 to 20 miles per week and have been doing it for more than a year, can expect to clock in their 5K at around 22 to 25 minutes, which is roughly an average speed of 7- to 9-minute per mile over the course.
What can I use to measure my pace?
There are many tools you can use to help measure your paces, such as apps and fitness trackers that will monitor your speed and distance and keep it in a log.
How long does it take to run a 5k?
Many runners complete a 5K in 30 to 40 minutes, and many runners are satisfied with their time if it’s around this benchmark. The average walker finishes a 5K in 45 to 60 minutes.
Why is it important to run a 5k?
Running a 5K is a great way to challenge yourself if you’re already a runner, or to set a goal for yourself if you’re starting to run for the first time. Pace yourself as you build your speed, endurance, and strength, but also be sure to challenge yourself along the way.
How to improve your endurance?
Improve your endurance and speed by doing interval training and switching it up to run on a treadmill, uneven terrain, and hills. Balance out your running routine with strength training, and include plenty of stretches to keep your body loose and flexible. To build speed, work on increasing your endurance and muscle mass.
What to eat for a 5k?
While training, include plenty of lean proteins, healthy fats, and complex carbohydrates. Have fresh fruit, green vegetables, and healthy protein shakes on the regular. Reduce your intake of alcohol and processed, sugary foods.
How to improve your time running?
You may also want to consider a few more tips to improve your time, including: Make healthy lifestyle choices, such as eating a healthy diet and getting plenty of quality sleep. Always warm up for at least 10 to 15 minutes before starting a running workout, and finish with a cooldown.
How to build speed?
Vary your workouts between moderate- and high-intensity workouts, and include other forms of endurance exercise, such as biking, volleyball, or swimming. Try yoga, tai chi, or dancing at least once a week to get your body moving in different ways.
What factors affect your 5k time?
Factors such as age, sex, and fitness level can influence your 5K time.
How to train for 5km?
Whichever training plan you are using, the sessions within the plan will be tailored specifically to get you to a target time. For 5km training, the sessions will largely consist of the following components: 1 Steady Paced ‘Easy’ Runs – does exactly what it say’s on the tin. Nice gentle paced recovery run where you can enjoy the scenery. These will vary in length but expect 15-35 minutes as standard depending on which training plan you are following. These are largely run at a pace 60 secs slower per mile than your target race pace. 2 High Intensity Interval Training – crucial addition to your training plan and these speed sessions will vary between 400 meter and 1 km reps targeted at your required race pace. Can be done outside at a track or indoors on a decent treadmill. 3 Hill Sessions – hill sprints for improving running strength and form. See our Hill Sprints and Kenyan Hills training page for some examples. 4 Fartlek Sessions – time-based derivative of speed interval training. These sessions are medium-hard, but playful. 5 Long Runs – the ‘time on your feet’ run. For 5km runs this doesn’t really need to be any longer than 10 miles (16km). 6 Rest /Cross Training – last but definitely not least. Rest is a vital part of any training plan and should not be overlooked. These days will benefit you both physically and mentally.
How long is a recovery run?
Nice gentle paced recovery run where you can enjoy the scenery. These will vary in length but expect 15-35 minutes as standard depending on which training plan you are following. These are largely run at a pace 60 secs slower per mile than your target race pace.
Age Grade Calculator
All Masters standards/factors are as approved by the World Masters Athletics (WMA) and are calculated based on the tables maintained by Alan Jones and are available under Creative Commons Attribution 4.0 International License .
Age Grade Calculator Form
Select your gender, event and time result, then press the Calculate button to retrieve your age-graded performance details.
How Age Grades are Calculated
Age gradings are calculated with reference to tables based on the standards/factors that are as approved by the World Masters Athletics (WMA). Your performance is evaluated against the approved standards to determine your age grade performance. Here’s a breakdown of what each factor is and how it impacts your score:
Age Grade Comparison Form
After you have calculated your age-graded performance, you can enter a different age here to get an equivalent age-graded performance.