Week 1. Monday: 30-40 minute run with 6 x 100m strides afterwards. Tuesday: 8 x 400m at 5k race pace with 1-minute walk or jog recovery. Wednesday: 30-40 minute run, cross-train, or OFF. Thursday: 20-30 minute recovery run. Friday: Optional – 8 x 200m at kilometre race pace with a 200m walk recovery.
Charts like this are great way to see what pace you’ll need to average for a goal time. For example, if you’re targeting a sub-20-minute 5K, you can easily see that you’ll need to run 4:00 Let’s take a look at how you can train to break 30 minutes for 5K. How to Run 5K in 30 minutes. To run 5K in 30 minutes, you need to be able to sustain a pace of 6:00 min/km (9:40 min/mile) for the 5K distance. I’ll discuss race pacing strategies later in this article, as getting your pace right on the day is a huge factor in your success. 1. Determine Your Pace Goal. Running a 5k in 23 minutes requires that your average pace is 7:24 per mile or 4:36 per km. If you want to break 23 minutes then your average pace has to be less than this. Pace Per Mile. 7:24. Pace Per Kilometer. 4:36.

Sub-18-Minute 5K Pace Chart. If you hit the splits listed below, you’ll finish a 5K in 18 minutes. Shave a second somewhere along the way, and you’ll finish sub-18. (If that’s not the time you want, you can pick a different 5K pace chart .) The splits are listed in both miles and kilometers, use the buttons to toggle between the two. Mile

. 269 365 239 364 5 91 441 44

how to run 5 kilometers in 20 minutes