And now the 20:30, that is about average/good, certainly not excellent. Just a solid junior varsity level time. An excellent time for a freshman girl would be 18:30. Jordan Hasay was running 17:30 However recently I've been focussing on increasing my tempo and I've been running shorter faster distances. I tried breaking the sub 25 minute 5k a few times before. In my first attempt I started too fast and finished quite slowly which gave me a 27 minute final time. The second attempt I started a bit slower and finished quite fast but still A good 5k time is 23:58. This is the average 5k time across all ages and genders. The fastest 5k time is 12:51. The average 5K time for an advanced/elite runner is under 17 minutes for men and under 19 minutes for women. Is 19 minutes a good 5K time? Longer runs: For a 5k, 60-90 minutes is sufficient. These should be at a steady pace and hopefully at an even heart rate. You may wish to spice up these runs by doing the last 5-10 minutes at a faster pace. My times dropped from almost 25 minutes in the first race to my season PR of 21:21. Yeah, I suckedbut 20 years later I can still run the same time. In HS I ran the 100m in under 11 seconds.

This is quicker than the typical pace for most recreational runners, or about 6 minutes and 45 seconds per mile. According to Strava, a 21-minute 5k time would place you among the top 15% of all runners in 2023. A 21 minute 5k is a strong performance. Of course, what qualifies as a “good” time can vary based on variables like age, gender.

Column 1 is age, Col 2 is the age-graded (adjusted) time of a 5k run in 30mins, Col 3 is the actual time you should be aiming for to achieve an age-graded equivalent 30 min 5k. Women 20 - 0:29:59 - 0:30:01

Rest day to recover and prepare for the final week of training. Tuesday. Run 400 meters at a fast pace and recover with a slow 200-meter jog. Repeat 6-8 times. Wednesday. Go for a 30-minute, easy-paced run to maintain aerobic fitness and aid recovery. Thursday. Run at a comfortably hard pace for 15-20 minutes. Here are the results from the last 5K I ran, last April. If you take a look, you'll see that the winner did it in 15:41.3. My time was 21:43.9, which put me in the top 10% of finishers, and top 18% of males. The last finishers did it in 56:04.5. The median time was 29:42.4. O1SJx.
  • 8vrzpf90na.pages.dev/344
  • 8vrzpf90na.pages.dev/720
  • 8vrzpf90na.pages.dev/282
  • 8vrzpf90na.pages.dev/22
  • 8vrzpf90na.pages.dev/344
  • 8vrzpf90na.pages.dev/590
  • 8vrzpf90na.pages.dev/270
  • 8vrzpf90na.pages.dev/507
  • 8vrzpf90na.pages.dev/596
  • 8vrzpf90na.pages.dev/648
  • 8vrzpf90na.pages.dev/182
  • 8vrzpf90na.pages.dev/501
  • 8vrzpf90na.pages.dev/599
  • 8vrzpf90na.pages.dev/828
  • 8vrzpf90na.pages.dev/260

    • is 21 minutes a good 5k time