Better technique also makes it easier to endure 5k. 20:00 for a 5k is a good starting target for a reasonably fit person; that’s 2:00/500m split time. I’d expect a games athlete to be in the 18s and seriously quick rowers are faster (C2 lists 14:54 for men’s heavyweight). Your height is a disadvantage. Sub 30 Minute 5k (9:39 per mile) 22 minute 5k (7:03 per mile) 5k Training Plan for Beginners. 28 minute 5k (9:00 per mile) Sub 20 minute 5k (6:25 per mile) 26 minute 5k (8:21 per mile) 18 minute 5k (5:45 per mile) 24 minute 5k (7:42 per mile) 16 minute 5k (5:10 per mile) 158 is really low for 6:28/mi pace. I'm 6'3" with a 34" inseam and when I started running my cadence at my comfortable easy run pace was high-150s, too, and went up to about 165 at my fastest runs. A couple years later, my easy run cadence is about 163-165 and goes up steadily as pace increases. I also achieved a personal goal of a 20:00 5k 22 minute 5k pace chart. If you want to run a sub-22 minute 5km time then you’ll want to get your 5k pace at 7:05 minutes per mile or 4:24 minutes per kilometer to come in at just under your desired time. Scroll down for the splits for each km to know exactly what times you need to be hitting on each of those markers. What is a good 5k time? A good 5k time will vary depending on your age, gender and running experience. If you’re a beginner runner (i.e. you have started running and have been running for at least a month), the average 5k time is 32 to 40 minutes. If you’re a novice runner (i.e. you have been running for at least 6 months), the average 5k Most people work their ass off to achieve a 21 minute 5K, however you can run a 18 minute 5K purely aerobically with nothing more than base training if you look at running as a long term game and just put in the base miles (this is an extreme case, of really long term running with good base training) Disciplined — I have more time to train and eat better. at 59, I did a 1 hour 22 minute half marathon, a 18.05 5K, a 38 minute 10K, 2 hour 8 minute Olympic distance triathlon and 4 hour and 15 minute IM 70.3 which included a 1 Hour 28 minute half after a 1.2 mile swim and 56 mile bike. If you spend time and energy you can maybe do it. Honestly, sub-15 minute 5ks are no easy feat. Only a hand full of highschoolers run that fast and although sub 15 runners are far more common in Bro, I think it is most definetly possible. I shaved off 4 minutes from my 5k pr in about 2 and a half months. I went from 21:30 to 17:35. The trick? Go as hard as you can. Put in high mileage weeks but make them quality miles. I only put in about 35 miles a week but it was all split between tempos, segments, intervals, and fartleks. 6QnCq.

is a 21 minute 5k good