How fast should I run 5 k

[Scruff55]

I’m a 65 year old Female. How fast should I be running a 5 k. Please

[AlMorr Ambassador Graduate10]

Fast is not the word unless you are training for the next Olympics next year, this forum is for running at your own comfortable pace, not on how fast you can go, slow and steady is the mantra slogan here on C25K, enjoy your runs and don't worry on how fast you can run, lol, there again if you want to run a 5K in 13 minutes you could join those runners that have been on the TV this weekend looking back at past Olympic Games. 😊 🏃🏾

[Scruff55 60minGraduate in reply to AlMorr]

I like this but I’m not trying to get faster. Sometime ago I saw a table which suggested times that were average times based on age. I think it was on here so I just wondered what the average was for someone my age.

[AlMorr Ambassador Graduate10 in reply to Scruff55]

Parkrun has what they call age grading, today for example I ran a 5K in 36 minutes and 50 seconds and got an age grading of 50.59%, if I had ran it in exactly 37 minutes that age grading would probably have been around 50%, so for my age of 74 that is the exact average for a man of my age, I know a man who is 75 from the parkrun I go to, he runs a 5K regularly in 26 minutes and gets a age grading of 70%, or more, way above the average for a man of that age, on the other hand if a man in his 20's runs a 5K in 50 minutes his age grading is way down in the 20's.

For you to get to the average 50% age grading at 65 for a female I think if you ran a 5K in around 39 minutes you would get 50% age grading at a parkrun.

[Speedy60 Graduate10 in reply to AlMorr]

That's interesting. Is that an average on the flat? Some parkrun courses are much faster than others.

[ForestGrump63 60minGraduate]

The average is 45/46 minutes

[AlMorr Ambassador Graduate10 in reply to ForestGrump63]

👍

[Grannyhugs Graduate10]

As others have said there is no correct speed. Fitness, terrain, length of legs, weight will all have an impact. The important thing is you run at a speed you are happy with and can continue to function for the rest of the day. There will be a large range of speeds which are normal.

[Meepmum Graduate10]

Hi Scruff, I have thought the same as you and did a post called "How slow is slow?" 8 months ago. I got 51 replies, all of which were really supportive and may help you. My time has gone down a bit as I started Juju's magic time plan and then worked up to 10k. I'm now keeping at 5-7k due to hip bursitis that came with that. What I'm trying to say in my rambling is it's doing the runs and keeping at it that counts, it's taken me until now to cut myself that slack. Now I try to keep getting out there as my focus and the run will be what it is. Hope this helps, you could have a look at Japanese Slow running on YouTube, it made me feel better, I have a double knee replacement 🙋‍♀️

[limberlou Graduate10 in reply to Meepmum]

Hi Meepmum. I too have hip bursitis or Greater Trochanter Syndrome as my physio calls it now ( sounds more impressive 🤣- hurts just as much). What treatment are you getting? I’ve had this since I started running over 10k last year and working up to my HM last August. I had 3 months enforced rest when I had the nasty flulike bug and chest infections last winter and then restarted with C25k end of Jan. I’ve got to 10ks again now but don’t intend going any further than that.

I’ve used Heat Rub, ibuprofen, Naproxen, Pilates, sports massage, chiropractic sessions, exercise from the physio and now almost 12 months later... they are talking steroid injections. Gulp!!

I have had these before for my elbow about 30 years ago and also in my jaw about 25 years ago- both successful. So fingers crossed 🤞this will work again. Can’t say I’m looking forward to it though. Apparently it’s a Runner’s injury. ☹️ strangely it doesn’t hurt when I am running - mainly at night when I lie on left side.

Good luck with yours

[Meepmum Graduate10 in reply to limberlou]

Hi Lou, I have had the injection but it only worked or a couple of days. Like you it's OK when I run but I run on the road as the dropped kerbs around here don't help I've found, I also reversed my route to see if the camber makes a difference. Do you have a knee pillow? I got one on Amazon, it keeps my hip straighter and seems to help.

Also I am needle phobic, but can recommend Emla cream. It's a topical anaesthetic, put it where it hurts most,(my doctors instructions) about half an hour before, wrap cling film around to keep it warm and off your clothes. I have arthritis in my hand and some times cortisone help and others not so now I take turmeric too. Hope this helps I have cut back my distance I am edging back to 10k slowly to see where the border is.

[limberlou Graduate10 in reply to Meepmum]

I also run in the road. And did the same thing ( reversing my routes) thinking it was because I always ran the same routes and the slant of the pavements. I’ve also got insoles from the Hospital orthopaedic dept for my flat feet and wear them when I run now. I thought about a knee pillow but I am a very restless sleeper and don’t know how I’d get on.

Thanks I’ll try the Emla cream, I’ve tried Ibuprofen gel but not impressed. And I have been taking Turmeric and Ginger shots daily for about 10 days and not sure if it’s coincidence plus me now doing my physio exercises correctly ( I’d had my foot pointing to the side and it should be to the front 🙄) but seems to have eased off a bit.

[Meepmum Graduate10 in reply to limberlou]

You used to be able to get Emla at Lloyd's but I've seen it on line too, hospitals and dentists use it to numb you so you don't feel the needle, they're ok to give it to kids but seem to think grown ups should be able to cope 😡. As for the knee pillow some designs have straps so when you move they come with you. Ibuprofen didn't touch mine at all. Keep in touch with developments and if I find anything that helps I will too. Happy running 🏃‍♀️

[GibsonBBKing in reply to Meepmum]

I had never thought to use clingfilm but as it's my hips that hurt most, I could end up looking like the guy form 'The Full Monty' very funy but not a pretty sight. Knees also hurt a bit so I'll use that tip plus the knee pillow idea that I had never heard of before. Very many thanks for those suggestions.

[GoogleMe Graduate10]

Don't forget the effect of surface too! I prefer to run off road but there's no doubt that tarmac and pavements are faster (until you get injured of course...)

[cheekychipmunks Graduate10]

All the replies you’ve received are relevant. I’ll just echo those who say that it doesn’t matter.

We’re all individuals and all our runs are individual to us. Unless you’re a competitive athlete, the time you run 5k, or any distance, matters not one jot. Running too fast for your fitness or body in general leaves you at risk of injury - and that would mean no running at all.

You’re doing brilliantly whatever time you do it in. Keep running and keep enjoying yourself. 😀

[orangeguy Graduate10]

I posted this a few years ago, might be of interest . . .

healthunlocked.com/bridgeto...

[Over62]

Great question and you’ve had some great replies, I’ve picked up some really good information from it too. As everyone says run at the pace you’re comfortable at but keep running every week and you’ll suddenly find that you move on to a new time for the same run and that feels fantastic and spurs you onto other smaller increases and then start to vary the run and distances and that gives another perspective on what you’re doing, running is amazing for the whole of your well being so above everything else- enjoy what you are doing and achieving. 👍👏😄

[Scruff55 60minGraduate]

Thanks for all these replies. Very informative. 👍👍