5k Pace/Speed Charts in Km and Miles
5k Pace/Speed Charts in Km and Miles
Apr 11, 2022
runningdirections.com
Come along for a 26km (16-mile) progressive long run… The aim was straightforward: gradually lift the average pace every 5km. Here’s how the session was structured: • 5km easy • 5km @ 4:30/km • 5km @ 4:25/km • 5km @ 4:10/km • 5km @ 4:00/km • 1km easy The final block was originally planned as a full 5km easy, but a slightly later start (and family commitments waiting at home) meant cutting that last section short. I also took a couple of brief walking breaks along the way. Plenty of quality miles
0:30
Come along for a 26km (16-mile) progressive long run… The aim was straightforward: gradually lift the average pace every 5km. Here’s how the session was structured: • 5km easy • 5km @ 4:30/km • 5km @ 4:25/km • 5km @ 4:10/km • 5km @ 4:00/km • 1km easy The final block was originally planned as a full 5km easy, but a slightly later start (and family commitments waiting at home) meant cutting that last section short. I also took a couple of brief walking breaks along the way. Plenty of quality miles
3.3K views2 months ago
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If you can’t run 5 km in under 20 minutes, you should avoid these mistakes: 1. Running too fast during easy runs If you’re not yet running 5 km in under 20 minutes, your easy runs should not be faster than 5:17 minutes per kilometer. Easy runs should generally be 90 seconds to 2 minutes slower than your 5K race pace. Example: If your 5K time is 25 minutes, your average pace is about 5 minutes per kilometer. This means your easy runs should be at about 6:30 minutes per kilometer or slower. 2. Ins
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