What speed do I need to run to complete 5k in ... - Couch to 5K

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What speed do I need to run to complete 5k in 30 mins?

Tintin501 profile image
Tintin501Graduate
3 Replies

This is my goal. At the moment it takes me 40 mins to cover 5k and 10 mins of that is the warm up and warm down walks. I really want to aim to do the 5k in the running time so need to progressively increase my speed.

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Tintin501 profile image
Tintin501
Graduate
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3 Replies
notbad profile image
notbadGraduate

If you're running on a treadmill or have a Garmin you would need to run at 6 minutes per km or under, over the running period some kms can be just over and some under to average out. I'd say it was simpler to just measure the period when you were running and not count the walks, but that's personal preference.

Beads profile image
BeadsGraduate

I'd just measure the time taken running and disregard the walks as well if you want to track how long for the 5k.

The 6 minutes per km translates as 10k per hour (or in imperial measurements that 6 miles per hour or 10 minutes per mile). Lovely numbers, all the same, just the other way round. (Sorry, number geekiness coming out there, will learn to control it one day!)

Tintin501 profile image
Tintin501Graduate in reply to Beads

Took your advice and disregarded the walks. Much easier that way! Thanks!

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