MISTAKE #1: Couch to 5K totally doesn’t work and won’t help you lose weight if you do two things: You actually complete the program, BUT. You don’t fix your diet. As sexy as it is to think that just going for a run will help you lose weight, the data doesn’t back it up. 20:30 is a good time for a freshman girl. Not excellent, but certainly not a bad place to start. That being said, there are plenty of girls who start out at around 20 minutes for a 5k who can Tempo 60/60. After a 10-min warm-up, run 15 mins at tempo pace, then 15 mins alternating 60 secs hard and 60 secs at tempo pace. By the last one-min effort you should be aiming to get near your
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. You’re never going to the Olympics as a rower, sorry to say.
Here is my current running and weightlifting plan. Please let me know if I should make any changes or stay the course. Monday - 5k run at easy pace (around 10-11 mins per mile); 3x sets of calf raises, squats, push-ups, pull-ups, and tricep pull-downs. Tuesday - interval run (usually around 4x800, with anywhere from 30-90 seconds of rest
So then, let’s break it down: A 5k is 3.1 miles. 19 minutes 59 seconds is 1,199 seconds. Divided by 3.1 miles, that’s 386.77 seconds per mile.
Fartlek: "speed play". good for workout days where you may be feeling a little more sluggish. Run easy for a period of a time, with intermittent speed intervals. Typically time-based. Example: 4 minutes easy, 1 minute hard. Do more research on this. There are an infinite number of variations. Keep the tempos. Those are good. The average running pace for a 5K is between 9:39 and 12:52 minutes per mile. It takes about 17-36 minutes to run a 5K. The slower people tend to have a more challenging time finishing, but they should still finish with an average speed of 4 miles per hour. While many variables contribute to the 5k time, a male runner’s fastest 5K Time is 12:
Two plates (225lbs) = 20 min 5k, definitely solid, and achievable by most in one year. Three plates (315lbs) = 16 min 5k, very very good and not achievable by all everyone, even with years of hard
For a male 20-29 a 19 min 5k means you finish faster than 98.8% of runners. A 15 min 5k and you finish faster than 99.9%. So what he is doing is going from a really good time to a really really good time and it that takes time assuming he doesn't get hurt or burnt out along the way.
This is a fairly obvious statement, but it’s important to remember. With committed training and lots of caveats, I estimate that it will take an averagely good person at least a year and probably 18 months to get from a 23-minute 5K to a sub-20-minute 5K. However, you could do it in 9 months or less.

Very advanced runners may be able to complete a 5K in less than 20 minutes. For professional runners, the 2020 world records for running an outdoor 5K are currently 12 minutes (mins) and

The 5k in 30 Minute Pace. The key to running 5k in (just) under 30 minutes is all in understanding pace. The best pace strategy for a 5k is to try and maintain a constant pace throughout your run; for a sub-30 minute 5k, this means running a constant 6.2 miles per hour (or 10 kilometers per hour). If you've been running for a good while and are trying hard, and you're running a 20-minute 5k, you'll never get to sub-16. Personally, I was never very good, and never horrendously bad. GFB9lvj.
  • mxat3x2dab.pages.dev/324
  • mxat3x2dab.pages.dev/164
  • mxat3x2dab.pages.dev/118
  • mxat3x2dab.pages.dev/263
  • mxat3x2dab.pages.dev/8
  • mxat3x2dab.pages.dev/78
  • mxat3x2dab.pages.dev/487
  • mxat3x2dab.pages.dev/484

    • is a 20 minute 5k good