Hello,
Having completed couch to 5K I’m interested to know how long an “average” 5K actually is? The distance is not an issue for me, but my average is 38minutes... once I managed it in 34.25 but I was going all out. I am just interested to know how many graduates go on to be able to run 5k in 30minutes and if so, how do I train for that?
Thanks
Well the time varies from the gazelles running sub 20 minutes to what we call plodders running +40 minutes, the average time for a 5K at a parkrun is around 28/29 minutes, however, age grading comes into force so at a certain age a 35 minute 5K time would be average.
Great, thank you.
I’m 35 female, so not sure where that puts me... I’m a definite plodder but that gives me something to aspire to!
I'll be back in a moment, what I am going to do is look up various parkrun results and I will tell you what the average time for a female of your age is at a parkrun is, so that would be around the 50%. Mark.
Average for your age is 29/30 minute at parkruns.
Thanks so much for your time and help Mark. I really appreciate it. 😊
My name is Alan, not Mark, but don't worry about that, I hope you will keep enjoying your running 🏃🏾 👍.
I’m so sorry Alan! I misread your earlier message! I see now!
Thanks again, it will be great to have something to aspire to! 😊
Ellie
👍
I think I graduated at 38 minutes something for a 5k. Six months later I'm down to 31 minutes 26 seconds. I'm not that bothered, except as an indication of my progress and fitness.
Speed is so overrated. I don't care if I never run a sub 30 minute 5k, I'm more interested in duration. I can run at a steady pace for an hour and a half; currently eyeing up a half marathon. That will do me.
That’s really interesting to hear- and what amazing progress.
Thanks for the update. I will keep going and hope I can make as good progress as you! 😊
Thanks. You will! It's not about bouncing along the road like a sleek gazelle, or wearing the right kit (except shoes, obviously). The key is consistency. As long as you're putting in the effort three or four times a week, you will make progress.
Good luck 👍
I like your attitude Speedy60, I enjoy running but have long given up any hope of running a 5K in under 30 minutes, my PB is 30.55 which was way back last September 2019.
Like you I might go for a HM but it would be at the earliest the end of July, I am on course for running 10/10Ks by the end of June, so if I am going for that 21K I could increase by 2K more a week by end of July, it is a big might, but who knows.
I just keep plodding my own trail. The furthest I've done is 16k/10 miles. The day I did it a couple of weeks ago, I hadn't planned to. It just felt like a good day to keep running. I don't want to start obsessing about a HM; that will just spoil my enjoyment. As long as the general trajectory is increased distance I don't mind.
Happy running 👍
Welcome to the forum.
We have 80 year olds and 18 year olds on this forum, of all abilities, disabilities, shapes and weights, so any average or comparison is pretty meaningless. If you want to compare yourself to one person, then tha is you, before you started running.This guide to post C25k running may be helpful. healthunlocked.com/couchto5...
Thank you
how many graduates go on to be able to run 5k in 30minutes and if so, how do I train for that?"
Only 10% manage it. So if you don't, you're part of the overwhelming majority.
How to train to do it? First things first. Graduate, then consolidate. After that, I'd suggest looking at the 3 supplementary C25K+ podcasts: Speed, Stamina & Stepping Stones. But only after at least once month of consolidation.
Thanks John; that's really great to hear.
I really appreciate the feedback and tips.
I read something recently that gave average 5k times according to age and gender. I will try find it. I was happy to see for my age and gender it was around 45 minutes
healthline.com/health/exerc...
Interesting 👍
Thanks so much! This was incredibly interesting and has given me confidence!
Thank you for all your kind and helpful advice.
I actually started couch to 5K last year, got to week 8 and due to childcare arrangements was unable to continue, then winter came along and I was put off! So this year, when I started up again, I was determined to start the whole 9 weeks again, just so I could 'legitimately say I had completed couch to 5K' and earn my badge!!
However, with every run, I just keep running a distance that suits me.
Consequently, I always run at least 4 miles as I have a couple of tracks I like to use, but I always keep an eye on the time it has taken me to run 5K, and it takes me considerably longer than the 30 minutes given.
Over the course of the 9 weeks, I've actually managed 6, 10K's and I "went out with a bang" completing week 9 with a two hour ten mile run! This seems to be my average pace, of 5 miles an hour... I have noticed an increase in speed- I am running nearer to 36/37 minutes, rather than the 39 minutes when I started, but I was just interested in how realistic a goal it is to be able to run 5K in 30 minutes.
I am running for enjoyment, and my achievement is the perseverance and the once a week longer distances I am running, but I was just interested in whether it was an achievable goal! It seems, from all your help and guidance; I'm running a similar pace to others my age, so I am happy with that!
I now have that HM for me to aim towards...!A year ago, I would never have thought I would be saying that!
fab 👍
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