Average 5K Time: By Age, Sex And Tips To Get Faster
Average 5K Time – Running average 5K is an achievable feat, perfect for those who are just starting out or just want to run a more manageable distance.
Even if you’ve never run 5K before, you might be fit in a few months with a proper training program.
If you’re running 5K, whatever the outcome, you should be happy with yourself, but it’s good to know if your time is more or less than average.
Factors such as age, sex and fitness level can affect your 5K time. Many runners complete 5K in 30-40 minutes, and many runners are satisfied with their time if they cross this milestone. The average tourist walks 5 km in 45-60 minutes.
Average By Age And Sex
Age plays a role in determining the average 5K, although as you can see in the chart below, some age groups are better than younger ones. Use this 5K average as a guide to see what you can expect when you start.
Average For Beginners
If you run one mile every 8 minutes, you can expect your 5K time to be less than 25 minutes or so. However, this is not easy for many people, so beginners should try to run a 9-13 minute mile.
Make a written fitness plan weeks or months in advance. Balance your running routine with low-impact exercises such as swimming, cycling and elliptical exercises.
Average Time And Pace
Regular runners can try to run a mile in about 9-12 minutes. This means you will complete 5 km in about 28-37 minutes.
Hikers can expect to walk a mile in about 15-20 minutes. By walking fast you can go at a speed of 5 kilometers per hour.
Tips For Speeding Up / To Get Faster
To get fit and speed up your race, focus on increasing it slowly over several weeks or months. You may also want to consider a few more tips to improve your time, including:
- Choose a healthy lifestyle, such as a healthy diet and a good night’s sleep.
- Always warm up for at least 10-15 minutes before you start running and let cool.
- Increase your endurance and speed by doing break exercises and running on treadmills, rough terrain and mountainous areas.
- Balance your running with strength training and add enough stretches to keep your body relaxed and flexible.
- To increase your speed, try to increase your endurance and muscle mass. Divide your workout into moderate and high intensity workouts and include other types of endurance workouts such as cycling, volleyball, or swimming.
- Try to do yoga, tai chi or dance at least once a week to diversify your body.
- Always allow complete rest at least one day per week.
- If you are new to running, start with 20 to 30 minutes of exercise and gradually increase the duration as your fitness improves.
- You can improve your coordination and balance with the following fitness exercises:
- Come on, walk or run to your high knees
- Jumping or running with excessive movement
- Jump with straight legs
- Kick ass / butt kicks
- Hopping and skipping exercises or drills
- Control sprint
- Inseam Pull
Change your workout by changing the intensity, distance and time. Use breaks in your workout to train your muscles as hard as you can for a set period of time, and then take a recovery break.
For example, 2 minutes of recovery after 1 minute of strenuous exercise. Do this for 4 cycles of 12 minutes. Or you can wake up fast for 2-5 minutes and then wake up for the same amount of time. Do this 4 to 6 times.
Get Ready / Getting Prepared
You can find some examples of average 5K workouts here. Track your progress by recording your workout data in a log or app. Keep track of your running time, exercise and diet.
Nutrition plays an important role in the preparation of the 5K race. During your workout, include lean protein, healthy fats and complex carbohydrates in your diet. Eat fresh fruits, green vegetables and healthy protein shakes regularly. Reduce alcohol, processed and sweet foods.
The Bottom Line
Running average 5K is a great way to challenge yourself if you’re already running, or set a goal if you’re just starting out running for the first time.
Control your speed by increasing your speed, ability and strength, but also remember to challenge yourself. Have fun and use your progress as a stimulus for your best success.