You should be running around 80-90% of your max speed, so considerably quicker than 5K pace. One, two, three, three, two and one minutes, with a minute rest in between each rep. Or 30, 60, 90, 90, 60, 30-second reps with a 45-second rest in between each rep. Whether you can muster 5 or 10, this is still important. The average running pace for a 5K is between 9:39 and 12:52 minutes per mile. It takes about 17-36 minutes to run a 5K. The slower people tend to have a more challenging time finishing, but they should still finish with an average speed of 4 miles per hour. While many variables contribute to the 5k time, a male runner’s fastest 5K Time is 12: Achieving a sub 20 5k. Carps86 . August 2019 in General running. Hi all. My biggest aim is to get under 20 mins over 5k, my PB at parkrun is 21.12 which was 4 years ago. My PB for this year is 22.08. There's actually a fairly big gap between a 22:30 5k and a sub 20. You're going to need to put in some consistent work. Jack Daniels' plan will take you through a base building easy phase, a phase where he introduces speed work, a speed that has 5k pace intervals (which are brutal) and then a taper phase. It's a very good plan, you'll get a mix Using a 5k race as a test run, the researchers found that runners who used caffeine prior to their 5k race improved by 1.0 to 1.1 percent (this means a 20-minute 5k runner would run 10-13 seconds faster just by using caffeine). While this isn’t a huge improvement, it does prove that the science translates to real-life running situations. For mile times the 20 minute 5k would be equivalent to somewhere around 5:30. Under 5 would be equivalent to eighteen minute 5k. Very good eighth graders would probably run ~ 4:40. mesPO5. A 20 minute 5K or 1200 seconds. 20 minute 5K is 55.6420233% slower than 5K road WR. World record 400m, 43.03. Multiply 43.03 x 1.556420233 = 66.97276265. so I think sub-20 is a good goal, but

is a 20 minute 5k good