28 minute 5k pace chart. To run a sub-28 minute 5km time then you’ll want to get your 5k pace at 9:01 minutes per mile or 5:36 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. 15 minute 5k dude wrote: At age 51, I run in the 20-21 min range, but I still get the nerves at the line and all of the other things too. I also coach HS runners, and there are a lot more 19
Thanks mate! My first 5k attempt was literally my first run in months so I reckon it was mainly new runner gains in the first few weeks. I was at 21:23 when I started following this plan so I’d probably tailor it to 22 min race pace to start and then once you achieve that do the plan at 20 min race pace. Good luck with it! 🏃‍♂️

If you are unable to run a sub 30 minute 5k while training exceptionally hard, it is probably time to get yourself into a running group with some people who can teach you how to train and run correctly. Incidentally, for the most part, you should not be training exceptionally hard. 80% of your training should be easy. Great-Gap1030.

Long run (2x per month) -- 60+ minutes. Time trial or race (1x per month) -- 5k @ race pace. All of these helped me, but the threshold runs and time trials helped me the most because of the mental training they provided. A 20 minute effort is perfect training for a sub-20 goal because you can set mental milestones at each minute of that effort

If this is your first go, don’t worry about what advanced runners can do. Meteor Run estimates that the average female 5K runner crosses the finish line at around 34:32 (around an 11-minute mile running pace) and the average male will finish around 29:09 (around a 9:30-minute mile running pace).

bbLWP.
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    • is a 21 minute 5k good