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.
*I* (47M, I run for fun, stress relief and health) run 70 miles per week and 35 minutes for 5k is a good day for me, it means I am doing better than 12 minutes per mile. My best 5K was 28 or so and it didn't kill me, it was kinda fun. The good news is that if you can do this, you can get better at it. But 35 minutes isn't horrible, it's just a 25-22 Not respectable. 22-20 minutes Not bad (as in a thing you might say to a person running this time) 20-18 kind of bad. 18-16:30 my respect for this depends. If they're a college runner this
How to Set a Pacing Strategy for a 22 Minute 5K. To run a 5K in roughly 22 minutes, your pace needs to be 7 minutes per mile. This will make your split time be around a minute and a half every 400 meters. It’s worth mentioning here that it’s almost impossible to maintain the same pace each lap, especially for first-timers.
Orders Over $40 Ship Free! 7 Minute Pace Chart for 5k, 10k, Half Marathon, and Marathon. This is for minutes per mile. Determine your race pace. ALWAYS HAVE A REST DAY (this means from running, leisurely bike ride is good for your mobility. Then play with diet, time, hydration, stride length, and run length. Gradually increase the distance after you hit 5K (3.1miles) AND then when you can go further 10k (6.2 miles) do a mix between longer and shorter runs.
Pace (min/km) Pace (min/mile) Female 5k Running Times A good 5k time for a woman is 26:07 . This is the average 5k time across women of all ages. The fastest 5k time ran by a woman is 14:44 . Average 5k run time by age and ability Finish Time Pace (min/km) Pace (min/mile) What do the running abilities mean? More Distances
Speed Workouts. Week 1 speed workout: Warm-up for 20 minutes. Then run 10 by 1 minute hard, 1 minute easy. Cool-down for 20 minutes. Week 2 speed workout: Warm-up for 20 minutes. Then run 2 by 10 minutes at a comfortable hard pace. Rest for 90 seconds in between. Cool-down for 20 minutes.

For a specific piece of advice, try moving your long run from 5 miles to 8 miles, then to 10 miles, at your 8:30 pace. Do this once a week for a month or two, and then go back and put in a 5 mile attempt at, say, 7:15 pace and see if it feels easier. The jump from 7:30 to 7 is big. Go at it in smaller increments. Run more.

UNB6.
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    • is a 21 minute 5k good