A 5 hour marathon pace is approximately 11:26 minutes per mile (7:06 minutes per kilometer). Most runners find that they slow down a bit by the end of the marathon, so in order to finish a marathon in 5 hours, they run a bit faster than 11:26 for the first half and a bit slower for the second. It’s nearly impossible to maintain the exact same
Breakthrough Sessions – 24 minute 5k. 400m Reps – these need to be at 7:41 p/m pace (1:54 per lap) with a 60sec standing recovery. 800m Reps – should be reps at 7:41p/m pace (3:48 per 800m) with a 200m jogged recovery. 1km Intervals – hit 7:41p/m pace (4:46 per km) with a 90sec jogged recovery.
This means a 35-minute 10k pace is 5:38 per mile (5 minutes and 35 seconds) or 3:30 per kilometer (3 minutes and 30 seconds). However, since most people looking to run 10k in 35 minutes want to break 35 minutes as a barrier (running 34:59 or faster), aim to run the race at a pace of 5:37 per mile or just under 3:30 per kilometer.
This 10k pace chart breaks down each mile split for various paces. You’ll be able to find the closest pace to your goals with a range of options from 5:00 to 16:00 minutes per mile, broken down in 30 second intervals. Program your mile splits in your watch for guidance on race day, or aim for the estimated finished time.
You simply enter your age, gender, race distance, and running time (or projected time) and the calculator will give you an age-graded percentage. As an example, a 51-year-old man who finishes a 5K in 27 minutes, will get an age-graded score of 55.06% (to score 100%, he would have to run the 5K in 14 minutes and 52 seconds).
The time it takes to complete a 5k depends entirely on how fast you can walk. If you’re just starting, it might take you anywhere from 45 minutes to an hour and a half to complete the distance. Walking 3.1 miles will take 45 minutes to 1 hour for most people. Those who are used to walking at a fast pace and want to push themselves might be
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how to complete 5 km in 20 minutes
