How fast can you run a 5k?

[CosbehFox]

Brilliant conditions for this weekend. 

 

I went around Hanley Parkrun in Stoke; on paper, should be rubbish but instead was a beautiful inner city park with some challenging hills (a lot worse out there). Best time of the year 

 

Then today cruised around for a 1hr 20 doing 14k. Just incrementally increasing my time on my feet etc. 

 

Feeling progress after a struggle at start of 2025

 

[Ric Flair]

Today's conditions are quite possibly the most perfect I've ever ran in. Might be recency bias after a very grey and bleak winter but today makes all those runs from November - February so worth it.

 

Been extremely ill the last two weeks and had to pull out a half marathon last weekend so today's 15km was very welcome.

 

Think I'm going to do Kettering half marathon on Sunday now, there were still spaces last week.

[SecretPro]

Anybody running the Leicester Big 10k at Abbey Park in April?

 

I notice there are two start times - those expected to run under 50min start at 9am, the rest at 10:20

 

I reckon I can run it in under 50, however I don't want to choose this time if it's mainly elites and then look a nob finishing in 49m 58s, miles behind everyone else, so thinking maybe I should just stick to the 10:20am start?

[CosbehFox]

That’s a daft cut off that. 50min is a huge target for anyone. Bit of a landmark time at 10k. Something like 55m woukd have been ideal. Personally I’d say **** it and go with the early one. You won’t be the last and just blag it 

[Stuntman_Mike]

Enjoyed Beacon Hill Parkrun this week!

 

It felt good doing some hill training and I was quite happy with my time.

[JonnyBoy]

1 hour ago, SecretPro said:

Anybody running the Leicester Big 10k at Abbey Park in April?

 

I notice there are two start times - those expected to run under 50min start at 9am, the rest at 10:20

 

I reckon I can run it in under 50, however I don't want to choose this time if it's mainly elites and then look a nob finishing in 49m 58s, miles behind everyone else, so thinking maybe I should just stick to the 10:20am start?

 

I run it in 45-47 and i will be doing 50 under, you will also definitely get runners who think they will do sub 50 but actually do 55 

 

my ego will take a tanking though as will be near the back. 

Edited 3 March by JonnyBoy

[fox_up_north]

Don't forget cross training. Deadlifts, squats, lunges for me yesterday. I've noticed a bit of slouching in my longer runs that I need to correct.

[JonnyBoy]

On 25/02/2025 at 17:40, peterborofox said:

Anyone got any tips on how to achieve a sub 20 mins 5k?

 

I honestly struggle to see how it's possible! My 5k pb is about 21:50 about a month ago. I've not actively tried to beat that due to mainly doing longer distances and probably also thinking it's unachievable atm. 

 

Just come back from a light paced 7km. Tried to push at the end to around a 4kmph speed. It's so hard. I can't see how I could maintain that for 5km really. I know I'd have to sit around 4:20 for most part then really push towards the end. Honestly anyone sub 20 mins have my utmost respect!

 

strength training really important, i have made notable differences training legs in the gym once a week but try and do single leg exercises i.e. lunges, Bulgarian split squats etc. then some calf raises, squats, single leg hamstring work

[Bellend Sebastian]

1 hour ago, SecretPro said:

Anybody running the Leicester Big 10k at Abbey Park in April?

 

I notice there are two start times - those expected to run under 50min start at 9am, the rest at 10:20

 

I reckon I can run it in under 50, however I don't want to choose this time if it's mainly elites and then look a nob finishing in 49m 58s, miles behind everyone else, so thinking maybe I should just stick to the 10:20am start?

Yeah, I signed up on the day of the last one when I was a bit disappointed with how I did in that.

 

I was starting to think it was a false memory as I could find no record of it but it turned out my acknowledgement email said it was for the 2024 event, unhelpfully. I've logged in and they are expecting me, which is a bit of a pain as my form is feeble at the minute. 

 

Mind you, even at my best I'm still firmly in the second group category

 

[SecretPro]

46 minutes ago, Bellend Sebastian said:

Yeah, I signed up on the day of the last one when I was a bit disappointed with how I did in that.

 

I was starting to think it was a false memory as I could find no record of it but it turned out my acknowledgement email said it was for the 2024 event, unhelpfully. I've logged in and they are expecting me, which is a bit of a pain as my form is feeble at the minute. 

 

Mind you, even at my best I'm still firmly in the second group category

 

Think I'm going to join the second group and take a bit of the pressure off! Especially as my ankle hasn't been right since Christmas - got through Yesterday OK but in agony with it last night and today.

[JonnyBoy]

2 hours ago, CosbehFox said:

That’s a daft cut off that. 50min is a huge target for anyone. Bit of a landmark time at 10k. Something like 55m woukd have been ideal. Personally I’d say **** it and go with the early one. You won’t be the last and just blag it 

 

I watched my partner doing the Leicester 10k at the weekend. Its really interesting as you get a pool of elite's doing 31-38 mins, then you get a small chunk doing sub 45. Then you almost get a but of a gap and get a flood of people doing 50mins - 1 hour. Then again a lot doing 1hr - 1-10. 

 

Think it shows how tough doing sub 50 is. In my opinion you have to be well above average to be putting in 45-49 minute times in a 10km if you take an average slice of the UK population 

[CosbehFox]

12 minutes ago, JonnyBoy said:

 

I watched my partner doing the Leicester 10k at the weekend. Its really interesting as you get a pool of elite's doing 31-38 mins, then you get a small chunk doing sub 45. Then you almost get a but of a gap and get a flood of people doing 50mins - 1 hour. Then again a lot doing 1hr - 1-10. 

 

Think it shows how tough doing sub 50 is. In my opinion you have to be well above average to be putting in 45-49 minute times in a 10km if you take an average slice of the UK population 

It's the old 8 minute mile marker - you as you say can be considered well above average - within the 20% to 30% of the worldwide runners! I think I read a stat that only 20% of the UK population are in good enough conditioning to run 10k - I assume that's within a hour or something 

 

I can knock sub 25 5k's out all the time - however I have only managed a sub 10k, 50min twice in my life.

 

 

Edited 3 March by CosbehFox

[Chris_OGrady]

I managed a 49.13 in the Leicester 10k on Sunday which was tough! It did feel like endless loops of Victoria Park at times and was more hilly than I expected! Think I will also do the Abbey Park run in April.

[Buzzard]

Managed a PB at the Leicester 10k. Got sub 37 mins which I'm chuffed about.

[SecretPro]

Assuming this is track based.

Average 10k run time by age and ability (men)

 

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	01:18:09	01:05:13	55:45	48:48	43:43	31:30
15	01:07:39	56:28	48:15	42:15	37:51	27:16
20	01:05:30	54:39	46:43	40:54	36:38	26:24
25	01:05:30	54:39	46:43	40:54	36:38	26:24
30	01:05:30	54:39	46:43	40:54	36:38	26:24
35	01:06:06	55:09	47:09	41:16	36:58	26:39
40	01:07:58	56:43	48:29	42:26	38:01	27:24
45	01:10:43	59:01	50:26	44:10	39:33	28:30
50	01:13:42	01:01:30	52:34	46:01	41:14	29:43
55	01:16:57	01:04:13	54:53	48:03	43:03	31:01
60	01:20:30	01:07:11	57:25	50:16	45:02	32:27
65	01:24:23	01:10:25	01:00:11	52:42	47:12	34:01
70	01:28:40	01:14:00	01:03:15	55:22	49:36	35:45
75	01:34:32	01:18:53	01:07:26	59:02	52:53	38:06
80	01:43:56	01:26:45	01:14:08	01:04:54	58:08	41:54
85	01:58:54	01:39:14	01:24:49	01:14:15	01:06:31	47:56
90	02:24:04	02:00:14	01:42:45	01:29:58	01:20:35	58:04

Edited 3 March by SecretPro

[Bellend Sebastian]

26 minutes ago, SecretPro said:

Assuming this is track based.

Average 10k run time by age and ability (men)

 

Age	Beginner	Novice	Intermediate	Advanced	Elite	WR
10	01:18:09	01:05:13	55:45	48:48	43:43	31:30
15	01:07:39	56:28	48:15	42:15	37:51	27:16
20	01:05:30	54:39	46:43	40:54	36:38	26:24
25	01:05:30	54:39	46:43	40:54	36:38	26:24
30	01:05:30	54:39	46:43	40:54	36:38	26:24
35	01:06:06	55:09	47:09	41:16	36:58	26:39
40	01:07:58	56:43	48:29	42:26	38:01	27:24
45	01:10:43	59:01	50:26	44:10	39:33	28:30
50	01:13:42	01:01:30	52:34	46:01	41:14	29:43
55	01:16:57	01:04:13	54:53	48:03	43:03	31:01
60	01:20:30	01:07:11	57:25	50:16	45:02	32:27
65	01:24:23	01:10:25	01:00:11	52:42	47:12	34:01
70	01:28:40	01:14:00	01:03:15	55:22	49:36	35:45
75	01:34:32	01:18:53	01:07:26	59:02	52:53	38:06
80	01:43:56	01:26:45	01:14:08	01:04:54	58:08	41:54
85	01:58:54	01:39:14	01:24:49	01:14:15	01:06:31	47:56
90	02:24:04	02:00:14	01:42:45	01:29:58	01:20:35	58:04

I could be the king of intermediate if I really put my mind to it, what an aspiration

[peterborofox]

27 minutes ago, Buzzard said:

Managed a PB at the Leicester 10k. Got sub 37 mins which I'm chuffed about.

That's mega impressive mate!

 

 

Just literally back from my best 5k attempt....

 

As said before I'm after sub 20 mins. Last pb was 21:50 in Jan, generally run longer now. 

 

Just done in it 20:38. I'm relatively happy with that but annoyed not far off sub 20 mins. Think if I ever crack 20 I'll never run 5k again 😂

 

Think I need to do interval training as people have said here before. Also need to adjust my pace a bit as I'm a bit too quick in the first 2k and even tho I empty the tank at the end I've left a bit too much to do. 

 

[SecretPro]

34 minutes ago, Bellend Sebastian said:

I could be the king of intermediate if I really put my mind to it, what an aspiration

Basically has me down as between 45 and 50 years old if I wanted to be an intermediate king. Nice to know, given I'm 37. 

[LcFc_Smiv]

Just under 2 weeks out from the Wakefield 10k and I know I'm in a much better position physically than I was last year. I ran a 49:05 last year which was a way off my 47:18 PB mainly due to injury. The aim for 2 weeks is to run a 47min 10k ahead of going sub 45min at Barnsley in June, lots to do but I genuinely have no idea where I'm at with how I have approached this race.

[Ric Flair]

I've entered Kettering half marathon for this Sunday, hopefully no new ailment between now and then 😂

[Lako42]

Jump is quite big from novice to intermediate 

[JonnyBoy]

anyone got any tips for shin splints apart from the obvious rest and ice 

 

Never had them but last few weeks have gotten them from increasing my volume too quick i think. Thought i got rid of them but didn't ease back into it, did a slow run then intervals at a quick pace that has caused them again. Anyone who has had them will understand how frustrating it is. They are mild may i add, i completed my 5km slow run but could definitely feel it. 

 

annoying as got a Runna plan sorted and meant to be doing Bosworth half and time is ticking 

[Sol thewall Bamba]

On 03/03/2025 at 16:19, Buzzard said:

Managed a PB at the Leicester 10k. Got sub 37 mins which I'm chuffed about.

Very impressive 

[Houdini Logic]

On 04/03/2025 at 07:29, Ric Flair said:

I've entered Kettering half marathon for this Sunday, hopefully no new ailment between now and then 😂

I'm also doing the Kettering half. Weather is supposed to be good 

[CosbehFox]

I did a pyramid of intervals yesterday, my legs wanted to drop off at the end