Follow that with about one minute of hard running. Immediately before your race or workout, do four to six strides—100-meter pick-ups at an effort level of about 9 on a scale of 1 to 10. Body Weight. If your body weight is higher, you burn more calories. A 140-pound person running at a 10-minute mile (roughly six miles per hour) will burn 318 calories in 30 minutes. Running at the same pace for the same amount of time, a 180-pound person will burn roughly 408 calories. Breaking 30 minutes for 5k. Picture courtesy of Tim Bray. The sub 30 minute 5k is often the first real running goal for a new runner after becoming able to run continuously. The popularity of both the Couch to 5k programme and Park Run has created a vast number of new runners. Some — those blessed with appropriate genes — will crack 30 There will be loads of people finishing after 30:00 at a 5k. The winners will be finishing it in 15-16 minutes. 35. [deleted] • 12 yr. ago. That's the best way to say it without hurting anyone's feelings. OP, a "good" time will be around 15-20 minutes. 15. 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 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 or How Hard is it to Run 5K in 20 Minutes? Athletes seeking to run 5 kilometers under 20 minutes will need to sustain 4 minutes per kilometer. In addition, around 6:25 per mile for the 3.1 mile distance. Yes, a sub 20 minute 5K is a very competitive time. I have built a training plan for athletes seeking to run 5km this fast.

The long runs on Sunday maxed out at 55 minutes of running. Sometimes it wouldn't be a long run, but a TT (1 mile and 2,4k). The time trials especially were a lot of fun, but hard to judge how fast I could go and still finish the workout. For reference, time trials: 1,6km: 5:06/km. 1,6km: 5:22/km. 2,4km: 5:48/km.

4. Add More Weeks. If the jump from 5 minutes of running to 8 minutes of running is too much, add a week that splits the two intervals in half. Try 6 or 7 minutes of running instead. The goal is to increase your running time, and decrease your walking time.
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    • how hard is it to run 5k in 20 minutes