is a really good point. Specifically, you're probably running too fast to be getting a good aerobic/stamina benefit from the running. I can just get under 20 for 5k, and most of my non-workout running is 5-5:30 on roads, and 5:30-6:30 on trails depending upon just how hilly.
A long run like this requires the same recovery as any hard workout (e.g., 2 days for young runners, 3 days or more for older runners). Of course, really young runners—those in high school orOn average, walking a 5k may take somewhere between 45-60 minutes. Again, total time may vary and will be impacted by the factors listed above, but also things like whether you stop along the way and the weather. Let’s break things out though by pace to get a general idea. 13 min/mile – 40:23. 14 min/mile – 43:30.
Average pace per Your time will be: Your distance will be: 500m 1000m 2000m 5000m 6000m 10,000m 30 min. 60 min. 2:32 5:04 10:08 25:20 30:24 50:40 5921 11,842
I just started running a month ago, I will stick to the 5k C25K app, for now, to get into shape. It is hard for me to run for more than 2 minutes Especially a big factor plays into this, that I never was able to run long distances in my life as others are able to. Cut down your 10 miler every other week to an 8 miler with 4-6 miles in the middle at a brisk pace, maybe 7:15-7:40. Start intervals maybe 6 weeks out from your race. Do them once a week if you Still keep running high mileage, but replace 1 or 2 of your slow runs each week with a tempo run (~87-90% of desired 5k pace for 20-40 mins) or a speed session where you do intervals. If you don't have a track then you can do these intervals on the road, but it helps to go to a track and do something like 8x400 @ desired 5k pace w/90 seconds rest. The 5k is a relatively short distance, and most people's performance potential peaks earlier in life. The good news is that most people never get close to their peak potential, so still have room to improve into their 30s. Longer races are more dependent on slow twitch muscle fibers, and their performance drops off much slower with age. 76yjC.