(And another way of putting column 3, is that if you do it in under that time you've beaten the (age adjusted) 25 year old who did it in 30 minutes.) Now you know your average 5k time based on your age and gender, you will want to start training! If you want to improve your 5k time, I would suggest trying to build your mileage up by adding in longer, slow runs rather than pushing yourself as hard as possible on each run. They avoid race-specific workouts. Age, experience, and natal sex can all play a part. Following a training plan may help people safely train and complete a 5K. Better yet, time yourself over the next few 5K runs to get an average run time. On average 58.1% of 5k run participants are women. Men at the intermediate level average between six and eight minutes per mile during a 5K, while women average between seven and eight and a half minutes per mile. I can run 3K in 14 minuets, so I imagine 2.5K can be done for me in 11 minuets, if I really pushed hard and had absolutely no intention of running further. Those in outstanding body condition (untrained) might run 12-13 seconds. Running a 5k is a fun and healthy exercise, as well as a great way to run competitively. For example, to achieve a 25:50 5K time, you'll need to run an average pace of 11.61 kilometers per hour, which is a little more than 7 miles per hour. To break the 20-minute mark, you have to run each mile in less than six and a half minutes. If you can run a 30 minute 5K, then you're faster than more than 70% of women. This figure is derived from the official parkrun website, which lists the average time for every different country where Parkrun takes place. American runner Galen Rupp broke the world record for the indoor 5K in January 2014 with a stunning time of 13 minutes, 0.126 seconds. If you want your event to have the timing aspect, prepare to pay at least $500. If you know your pace, you can use a calculator to help estimate your 5K time. The average woman completes a 5k run in a time of 00:34:32. Use it to see how you compare. I help people become stronger, faster and more motivated runners. What are some of the top running shoes for women? But, you can expect to finish a 5K in roughly 30 to 40 minutes. Please note this should be used as a guideline only. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, high intensity interval training (HIIT) workouts, Healthcare workers have 7 times the risk of severe COVID-19, How blood markers and wealth predict future health problems, Diabetes risk is shared between people and their dogs. 5K run time range and %age of people in each range %age of people finishing 5K in a different time range (Approx for understanding only) As you can see, most of the average runners run 5K … Your average time for the 4 mile intervals should equate to your current 5k pace. On average 58.1% of 5k run participants are women. Depending on where you are on your running journey, you may be starting from the beginning, or completing your 100th 5k run. The items listed in Red are included in our Fundraising Program for Themed Events. Minimalist shoes are those that interfere the least with the natural movement and flexibility of the foot. Determine how fast your pace should be if you have a certain finish time for a desired distance or race. #5 Focus On Your Feelings. Average 5k Time For 40 Year Old Woman Most of the female runners doing a 5k run will be doing 34 – 40 minutes. Use the pace calculator to find out. For example, a male may win a 5K run in 13-15 minutes while a female may run in 16-19 minutes. Many factors can affect how fast you run a 5k. Very advanced runners may be able to complete a 5K in less than 20 minutes. Some research indicates that drinking coffee may improve running times, although the evidence for this is mixed. For not running for 15 years and going out and running a 5k in that time at your age, that is excellent. It suggests that by the age of 90 years, a person is slightly less than half as fast as they were during their peak performance stage. If your goal is to win a 5k, however, or just to increase your running time, you'll have to learn how to run faster.Luckily, there are several workouts you can use to a create an effective training program that will build your speed and endurance and make you a faster runner. about 30- 35 minutes are what you shoulkd train for. 5 kilometers is 3.1 miles so we can argue that your 5k pace is somewhere between 24 and 25 minutes. by running 5k its already better than the vast majority of the population! Caroline Geoghegan (aka Run With Caroline) helps people become faster and stronger runners. Maybe 10. Learn about heart rate zones, safe levels, and…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. To manage that would mean running at a pace of around 8 minutes per mile. Think of the run time as the end result and your pace as the thing you modify to achieve that time. If you would like to beat your average 5k time and perhaps achieve your next PB, then you may be wondering how to run a faster 5k. Medical News Today have not evaluated this app for medical accuracy. Intermediate 5K training plan - a basic 5K training schedule for anyone who can run for 30 minutes, four times a week.. How long will it take me to run a 5K? The Food and Drug Administration (FDA) have not approved it unless otherwise indicated. All rights reserved. Even though you might think the 5k is short, it demands very specific workouts. The size of the race will affect the cost with most timers. If someone just starting out runs a 12-minute mile, he will complete the race, which is roughly 3.1 miles, in about 37 minutes. If you're wondering about other 1st time runners someone else posted a request for people's 1st time 5k times a while back and it looked like a lot of people finished just under 40 minutes. According to the study, motivational music with a strong, consistent beat that matches a runner’s cadence — the number of steps that they take per minute — may help them run harder and more efficiently. For a male runner to take first place they would have to be under 15 minutes for the 5k race. You should eat a sports gel before or during your run… Your average time for the 4 mile intervals should equate to your current 5k pace. In any 5K race, there is bound to be a huge range of ability levels, from elite athletes to former couch potatoes who are in it for the first time. The average 5K time depends on a few factors, including age, sex, and fitness level. The time it takes to cover 5 kilometers depend on some factors. Hey guys! Check out my intermediate 5k training plan if you have a few 5k races under your belt and you are looking to improve your race time. Whether you’re a beginner runner or a seasoned pro, it’s important you follow a training plan so you prepare adequately for your race. Various strategies can help a person improve…. MNT is the registered trade mark of Healthline Media. A person able to run a 5K race in the relevant time below would likely win or finish highly in their age group. However, he's keen to stress, this is … How to train for a 5k: The best 5k running tips, How many miles is a 5k? Question. As a good rule of thumb, though, a sub-30 minute 5k for a complete beginner or older runner is probably good, while a sub-25 minute 5k is decent for someone who is younger and is more active and/or has run at some point in their life. Experience level, age, natal sex, genetics, and diet are all among the factors that can influence a person’s 5K time. You can prepare for a 5K run in just two months. We also discuss training tips and methods that people can use to help improve their running time. However, this study had a small sample size. The average 5k run time depends on the level of experience of the runner. Here are the 50k average times based on age group and gender. A 2018 study suggests that people’s running pace gradually declines with age, up to the late 70s.