On a 500m workout, 02:00/500m is good to aim for. For longer distances (1k, 2k, or 5k meters), you might be a bit slower and for shorter ones (50, 100, or 200 meters) a bit faster. With an increasing distance, your 500m-split will likely decrease. You can check out Paul's law to get an idea of how your pace could behave over time. On average, it takes about 23 minutes and 58 seconds to go from the starting line to the finish line. Many runners log a 30-minute 5K time, and they are happy with that. With walking, it typically takes between 45 to 60 minutes to complete a 5K. Start out by running for 30 seconds then jogging for a few minutes and alternating between the two. As you start improving you can increase the time of the sprinting time while decreasing the jogging time. Sprinting. Sprint training is sure to improve your overall speed, even if you won’t be sprinting all the time during the race. For beginner runners a good 5K time is to finish in under 30 minutes. Many runners believe a 5K run under 25 minutes is genuinely regarded as very good for beginner runners. The most common goal for first-time or beginner runners is to complete a 5 kilometer distance in the shortest time possible. This is the best way to set time goals to a set Actually I think that may be more likely than a 60 yo running a 21:00 5K. 06/17 - 6 Days in the Dome 12-Hour. My 60 year old coach ran just over 33 minutes at an 8K last fall - that equates to just over a 20 minute 5K. My coach also broke 14 minutes for the 5K and 29 minutes for the 10K in his prime. A good 5k time for a 77 year old will be affected by a range of factors. Running experience, gender, weight, height and a whole host of external and environmental situations will make a difference to the stopwatch. Therefore a good 5k time is completely individual and based on that event or course alone. As I was in XC I did 1-2 5k's a week, The great thing about it as the season went on, I could see my time dropping, to 30:00, 26:00, 23:00, 21:00, My fastest time was 20:23, which is respectable, but not great. my training was core every other day and running at race pace 2 miles a day, sometimes we did intervals and form work in the pre-season. While many elite runners run below 15 minutes in the 5K, good timing for a 5K is different recreational runners for recreational runners. A 5K takes hard work in training and on race day. Whether you run an 18 minute or 45 minute 5K, your finish time should be celebrated! The Average 5K Time. Social media can skew our perception of average 5K time. None of the women have a 5k time under 21 minutes. These are women with a lot of training under their belts, good running build (small!), and who might not be world class but are well above average. A sub-20 5K for a 50-year-old woman is roughly equivalent to a ~15:30ish 5K for young men and sub-18 5K for young women. Use these 5k pace charts to find your target running paces for 400m, 800m, 1km, 1200m and 1600m intervals. You can also use these view your target km and mile pace along with the equivalent speeds (in KMH and MPH) for 5km pace treadmill running. For example, if you’re a 17:30 5k runner scroll down to the 2nd chart or use the quick link below. n9iFENo.