Can anyone tell me what they think the average pace should be for 5k.
Today I did 5.09km in 35 mins which said was 6:52min/km
Avg Pace
I feel so slow but can't seem to get any more speed up now at the risk of not completing the run.
Please let me know how others are doing?
Sounds OK to me. I'm finding I can do distance and time but it's hard to up my pace. I did 10k on Monday at an average of 8.70 kph and tonight I did 4.58 k at an average of 9.25 kph. I'm reasonably happy though as I only started running in Jan and I'm 56 so I'm sure the age and previous lack of fitness are big contributing factors . I'm expecting that as time goes by my pace will naturally get quicker, I just need to be patient.
Im only doing 5K in about 37mins. The new pod cast(when it comes out) is supposed to be about increasing speed, so watch out for that.
I think you are doing just fine...my average pace for my last 5k was 7.30min/km so you are alot faster than me. My next goal for 5k is to do it under 35 mins (2 mins to know off then!). I think speed will come with practice. I am hoping by doing longer than 5k once a wee, with the running club, even though that average pace is very slow (9.15min/km) due to me having to walk bit (up muddy hills!) and re-grouping it will help up my pace for the 5km.
Hello,
Running using the Runkeeper app. I run for a minute and walk for a minute and so around 2.5 miles a day. My ave. pace seems so much slower than my friends using couch to 5K and I am running g at a good speed. I’d have to sprint the whole thing to match them. I’m trying to figure out why this is; does couch to 5K include the periods of walking in ave. running speed? I can’t find this info anywhere...
cheers
Mat
I'm at about the same pace as you. I've had to take almost a week off due to feeling totally drained. Running intervals is supposed to help with building up speed - I'm planning to do the Week 1 podcast once a week and replacing the walk with a gentle jog and the slow run with a faster run. My first target will be 5k in 30mins or less.
35 mins for 5k sounds pretty good. I took 38 mins the first couple of times I tackled the full 5k distance but I think I was also worried about going too fast and not getting through it when actually I was probably capable of more but too scared to test it.
Have you tried doing some intervals of faster running/ jogging or doing a shorter distance but consciously pushing yourself harder, say for just 20 or 25 mins? I am trying to do one or the other (depending how I'm feeling at the time) at least once a week plus a longer run when I try to add a couple of mins each week but don't think about speed or distance- I just run for the enjoyment of it.
My 3rd run of the week is a measured 5k- same route each week- and my time is gradually coming down (33.5 mins now) quite naturally ergo I presume my speed is going up! I put this down to the fact I know I am running slower than I do on my 20mins or interval runs plus I know I'm not going as far as I do on my longer easy runs. Both these things make the 5k feel just a little easier than the other 2 runs of the week with the resulting bonus for my times.
As Laura tells us this running lark really is mind over matter sometimes!
There is no pace it should be, unless you are after an Olympic team slot of course!
A good gauge is probably to have a look at the ParkRun website. On there are links to all their races and each publishes the full results
The nice thing about that is that it is run by 'ordinary folk', all of whom can do 5k
so you get a good spread of times, ages and abilities.
I think you'll find your time has you well in the mix!
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