This 20-minute track workout can help you train for a 5k race. Warm up by running 800 meters (two laps), or about 4 to 5 minutes. Run three 1,000-meter sets at a rate that is 3 to 5 seconds faster Thursday : Rest. Friday: Easy 10km @ 5:30min/km. Saturday: Threshold 6km @ 4:30min/km. Sunday: Long run 12km-15km @ 5:30min/km. All paces can be adjusted to suit your goal 5km race time! Definitely found a new hobby in running since Lockdown and enjoy reading the posts on this sub, so just thought I’d share my journey. Very advanced runners may be able to complete a 5K in less than 20 minutes. For professional runners, the 2020 world records for running an outdoor 5K are currently 12 minutes (mins) and Is 21 minutes a good 5K time? For more experienced runners, running blogs and websites suggest an average 8-minute-per-mile pace, resulting in a finish time of about 26 minutes. Very advanced runners may be able to complete a 5K in less than 20 minutes. How do I run 5km in 22 minutes? Target Race Pace: 7:03 per mile / 4:22 per km for a 22 Running too quickly also results in bringing on other issues like shin splints, and other aches and pains. So, try and stick to a routine. Run C25k for 3 days a week, for the 8-9 weeks (or how long it takes to finish). After that, try and continue the habit and run for 2-4 times a week. Some describe it as "comfortably hard". Warm up then do 20 minutes at that pace, or alternatively you can split it into long intervals. Intervals - these are usually done at 5k pace or a little faster, stuff like 1k repeats with 2 minutes rest. Aim for 15-20 minutes of total work. A good 5K time would be anything under 25 minutes, which is the average across all ages and genders. Good 5K time for men is 23 minutes. Good 5K time for women is 26 minutes. Average 5K finishing time is increasing each year. It’s likely the 5K finish times are increasing because more 5K’s are being created as fun runs, charity runs and At your current weight, a 20 minute 5k isn't likely. If you can drop 19kg slowly you should be able to take over 4 minutes off your 5k time. At this weight, with good training, I think the goal becomes highly achievable for most males under 50 years old who are able to train consistently without injuries. 6. filipsize. o0NReMt.