What is the speed needed to do 5km in 30 minutes

[Barbarajs]

I'm absolutely nowhere near and won't be for ages but am interested what I'm aiming for. I used Map My Run today and the two middle splits when I was running were 7.02 and 7.25. The other two included warm up and warm down walks so are obviously slower Is that a snails pace or ok? I've no idea to be honest.

[AncientMum Graduate]

You 'only' need to run at 6min/km to do 5k in 30minutes. I don't ever expect to manage it but some people do. Good luck

[Barbarajs Graduate in reply to AncientMum]

I probably won't and don't expect to do it for a long time. I just wondered for my curiosity. Thank you AM

[dirkcb07 in reply to AncientMum]

some stats from being Medic/Coach for many Walking/"Pacing" events.

** a "reasonable" pace is 5kph to 10kph**

- Slower, is considered a "Snail's" pace

- Faster, is considered "Athletic"

- ENDURANCE, is considered as the BIGGEST Problem.

(more than 15mins at time, is only for ENDURANCE)

**Translation**:

Reasonable/Casual/Easy training has goals of

--1) 5km per DAY

--2) Increase to 10km per DAY

--3) Learn your endurance levels

i.e. 15mins exercise, followed by 5mins rest

STRONGLY RECOMMEND for Marathon runners,

to FOLLOW the 15-5 routine.

we (self and other medics) WANT to see you finish,

and NOT NEED Medical Attention.

--4) **ONLY AFTER have stages 1-3**

Can start Timing and Rate comparisons

[MarkyD Graduate]

That is certainly not a snail's pace, and is significantly faster than the 95% of the population sat on the couch

Once you are happily running for 30 minutes, you'll find that you start to get a bit faster, but for the time being just enjoy your running and don't worry too much about your pace. I found that after graduating I reduced my 5km time by 5 minutes, but I think that is just getting used to running 5km and gradually getting faster.

You'll be running 5km in 37 minutes, or, put another way, your 30 minute graduation run should see you covering about 4.25km. It completely does not matter one iota that this is not 5km. "Couch-to-30minutes-running" is not as catchy as C25K.

[Barbarajs Graduate in reply to MarkyD]

Thanks Mark. I know absolutely I'm not even trying to do a fast pace. I was thinking I was running dead slow so maybe I'm doing better than I realised which has given me a little boost. I will be so thrilled to do the 25/28 and 30 mins. The buzz I had from 20 and then some more thank you for your reply

[Michael_W Graduate]

You'll get a better idea of your sustainable pace in the latter weeks of the C25K. In the meantime, dream on with this: machinehead-software.co.uk/...

[Barbarajs Graduate in reply to Michael_W]

Thanks Michael. That looks handy for the future I do dream about running for 30 mins. A bit sad I know! Far too obsessed with this

[Rob_and_his_westie Graduate in reply to Barbarajs]

Hi Barbara. I think there comes a point where we've all become obsessed, it's just a question of degree. The trick is not to become obsessed with a single goal. There's a lot more joy in this running thing than running 5k in 30 minutes. Don't get me wrong, having done it myself, I was ecstatic, but there are other distances to strive for and many, many roads to run.

Take it easy and enjoy the view or burn up the Tarmac. Nothing wrong with either approach!

[Barbarajs Graduate in reply to Rob_and_his_westie]

Thanks Rob

[Mummy-Jill Graduate]

When I graduated I asked myself the same thing. I felt disappointed that I was 'only' running about 4k. Then someone reminded me that 9 weeks ago, I couldn't run 0.4k! Be proud and enjoy what you are doing - slow running has got to be more fun than no running

[Barbarajs Graduate in reply to Mummy-Jill]

Certainly is more fun that's for sure. Thanks Jill

[MarlyParly Graduate]

Barbarajs, I graduated a few months ago & still run around test speed, cover around 4k in the 30. I have found I can go longer at that speed though, so I have built up slowly to 8k in an hour. So I'm proud of that. I'm trying to up my speed a little using the graduate podcasts, but I just think it's chipping away bit by bit over time, and maybe also though excepting you limits & identifying your strengths. As Rob says, there is so much more to this running lark than 5k in 30. Just enjoy your achievement, your growing fitness, & the view. Further progress will come in time x

[Barbarajs Graduate in reply to MarlyParly]

Thanks MarlyParly. 8km in an hour is fabulous. I'm just enjoying it at the moment. Once I graduate I will try and chip away. I do so much walking for my dog walking business up big hills my legs do ache at the end of the week so I may end up doing runs twice a week maybe for longer as it stands. Thank you xx

[Runon Graduate]

That's brilliant Barbarajs and very respectable times to boot - well done The speed you would need to run at to do 5k in 30 mins would apparently be 10K per Hour - Alternatively you could run at 6.2mph if you would like to be Imperial rather than Metric. Now that I seem to be able to actually run for an hour, I am amazed at how far six miles really is!!! You will probably find youself getting closer to it sooner than you think but ultimately it is the running that is important not the speed - we are distance runners not sprinters

[Barbarajs Graduate in reply to Runon]

Thanks Runon. Yes I'm definitely NOT Usain

[Runon Graduate]

Oh - I was sure he was on this forum somewhere... he certainly needs to be - poor fellow can only run a couple of hundred metres

[Barbarajs Graduate in reply to Runon]

[Hidden in reply to Runon]

Ha ha, you made me splutter my tea...

[Hidden]

You are far faster than me already... I've recently chipped away at my KM time, down to 8.20, and I was dead chuffed with that.. I guess it depends what you want to get out or your running, for me I will never enter races or even want to run for longer than about 45 minutes, it's about getting out of the house and getting fresh air and light...

[Runon Graduate in reply to Hidden]

Tea spluttering is allowed Beautiful post Curlygirly - sometimes it's just about doing the things we enjoy. Now off for my sub 4 minute mile... :))

[Hidden in reply to Runon]

You will need a new profile pic soon Mr Pinocchio...xx

[Runon Graduate in reply to Hidden]

Tee Hee

[Barbarajs Graduate in reply to Hidden]

I'm not in the least bit competitive. My aim is to just raise some money for charity first then do my own thing. I'm scared of the Parkruns due to reported competitiveness but I may overcome that one day. Fresh air is absolutely a plus. I'm out all morning but this gets me out in the afternoon instead of watching rubbish telly,cleaning or eating chocolate.

Thanks curlygurly xx

[IannodaTruffe Mentor]

Barbara as others have said that 5k in 30 minutes is a downright misleading bit of guff designed to sell this programme to you. But now you are an addict you can forget all about it for the time being. Once you are running for 30 minutes you can chase your own PBs. This process is really about you competing with your former couch bound self.......so any PB is something to be proud of. They can come as speed, distance or duration as well as personal challenges such as running up a particular hill or along a specific trail, regardless of the time it takes.

Parkrun is probably the best way to gauge your progress, with accurately timed and measured courses, and great fun too. Keep running, keep smiling.

[Barbarajs Graduate in reply to IannodaTruffe]

Thank you Iannoda Truffe... Looking at park runs maybe for next year! Thank you for your wise words,as ever

[OldNed Graduate]

Hi Barbarajs. Running at 6mins/km will see you under 30mins for 5K, or under the hour for 10K. It may sound daunting but it isn't really. Just keep plugging away, perhaps with a few short 'faster' intervals and you'll find that your pace increases. I didn't start this programme until I was 61 and have now done two Great Yorkshire Runs (10K) in just under an hour and only this morning did 10K in just over an hour (I'm now nearly 65 and nowhere near any sort of 'athlete'). If you're already doing 7.02 & 7.25 you've definitely got something starting with 6 in your sights!

[suel18 Graduate]

Don't fear the park run I've just done.my 1st one and felt a little intimidated by what looked like professionals preparing for the off but the atmosphere was great the enthusiasm and encouragement I was given was fab. I came 3 rd last but I ran 5k in 4 2 minutes and was made to feel like a runner.

looking forward to the next one

[gingerunner]

Hi Barbarajs. I've been bone idle for years. Been doing short runs over the past month to get to 25 miles in a month. It is definitely getting easier, but my best so far is 3.7k in 28 minutes, so we must have quite a similar target - had to stop as I was getting a little twinge in my hip and didn't want to upset anything! Got to get moving before I turn 50 in 3 months time haha.