UK 5k data for 2019. According to 2019 British women’s 5k rankings, there were 223 women who ran under 18 minutes for 5k. The number drops considerably for 0ver-50 women with just one runner breaking 18 minutes. As for men, 4248 achieved sub-18 and the figure for over-50 is just 154. The tables below compare the sub-18 target with that of sub-20.
First, enter your recent race distance. For calculations, we assume run distance = 10 km. Then, fill in the recent race time. For example, run time = 48 min 12 sec. Now you can see your estimated V02 levels: VO2 max = 41.77 ml/kg/min. VO2 based on your race pace = 37.69 ml/kg/min, which is equal 90.24 % of V02 max.
Nike Run Club Guided Run: Ten Minute Run or RECOVERY RUN: 10:00 Nike Run Club Guided Run: On The Move or SPEED RUN: Intervals / 5:00 Warm Up / 0:30 Mile Pace / 1:00 5K Pace / 0:30 Mile Pace / 2:00 10K Pace / 0:30 Mile Pace / 1:00 5K Pace / 0:30 Mile Pace / 45 seconds recovery between all intervals Run Your First 5K; Break 30 minutes; Break 20 minutes; How many miles is a 5K? A 5K, which is 5,000 meters, is 3.1 miles. This equals about 12.5 laps on a track.

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. For professional runners, the 2020 world records for running an outdoor 5K are currently 12 minutes (mins) and 51 seconds

2. Do your tempo runs, or lactate-threshold runs, at 25 to 30 seconds per mile slower than 5K race pace. Therefore, given that a 15-minute 5K requires a pace of 4:50 per mile, you should run about three and one-half miles at a pace of 5:15 to 5:20 per mile. 4IXUr.
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    • how to run a 5k in 20 minutes