Running a 5K under 23 minutes means you need to hold under 7:24 mile or 4:36 kilometer pace. So, you have to get that sub 23 5k pace to feel more like a tempo run rather than an all-out effort. I believe a focus on doing longer tempo runs also will help you greatly. The reason being is you are spending longer durations at your anaerobic threshold.
The 30-Minute 5K Plan; The 20-Minute 5K Plan; The Elite 5K plan; Interval Training. Once you can run at a slow pace for 30 to 40 minutes without panting for air, start doing some interval training. Interval Training involves pushing yourself as hard as possible for a set time, followed by a rest period, and repeating the process.
The average 5K running time per mile is about 13 minutes, 21 seconds for women and 11 minutes, 22 seconds for men, resulting in finish times around 41 minutes, 30 seconds and 35 minutes, 20 seconds, respectively. More experienced runners may be able to keep an 8-minute mile pace, finishing their 5K in about 26 minutes.1. Determine Your Pace Goal. Running a 5k in 21 minutes requires that your average pace is 6:45 per mile or 4:12 per km. If you want to break 21 minutes then your average pace has to be less than this. 2. Know Your Split Times. Once you know the pace you have to run, it is helpful to have an idea of what your time splits should be at each mile
1. Determine Your Pace Goal. Running a 5k in 40 minutes requires that your average pace is 12:52 per mile or 8:00 per km. If you want to break 40 minutes then your average pace has to be less than this. Pace Per Mile. 12:52. Pace Per Kilometer. 8:00.
VEzx.