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Runners/Joggers - typical 5K times?

I am trying to increase my runnng abilities and I am starting with getting a solid 5K time (since I was already running about 2.5-3 miles). Right now I am at 35 min with most of it a jog and about 10 min of faster intervals.

I am just interested in a survey of people's 5K times - not "best race" time but just what you typically run a 5K in.

Wed. Mar 12, 12:26pm

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5K time

I have only done it in the gym so far to train for an upcoming 5K in April but I can do a 37:12 (5MPH on the treadmill) rather easily. I'll be a little winded in the last mile and a half but I am nowhere near maximum exertion.

I am working right now on increasing my endurance and preparing for road-running by increasing the incline. A 3% incline on a treadmill very closely mimics the resistance of a street. Once I can run my 5MPH 5K on a 3% incline, I will start to bump up the mileage. I might even try to do some speed bursts to increase my fast-twitch fibers.

Wednesday, March 12, 2008, 1:06 PM

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My PR 5k time is 29:30, but normally I run it in 31:15.

Wednesday, March 12, 2008, 1:44 PM

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If you are asking because you want to participate in a race, look up races in your area and see what times people are finishing at to see where you fit in. That way you can prevent disappointment...not saying this to be cruel, but at 35 minutes, you'll probably produce a race time around 33 minutes, which will most likely have you finishing with a bunch of grannies. If you're not a granny, you might find this embarrassing. Whatever your feelings are on the matter, it's better to be prepared.

Another guildeline...I live in a city where every little race has a turnout of 1,000-10,000 participants. There are banners marking where we should put ourselves in relation to the starting line based on pace. The highest those banners go is "11-minute mile".

Wednesday, March 12, 2008, 2:53 PM

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I run a 10-minute mile on the treadmill, so I run 5k in 31:15, as the poster above. I'm running my first outdoor 5k this weekend, so I guess I'll know after that!

Wednesday, March 12, 2008, 2:59 PM

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this is OP

I have a knee injury that prevents me from getting full extension in my left leg - so I run (and walk) with a limp. The fact that I can run at all makes me happy. My time of 35 min right now is not pushing myself for the first 20 min- basically just jogging (5.5 on treadmill). The last 10-15 min I push myself a little more (5.7-6.2). So I know I could do it faster, I just wanted to get a guage of what people normally run it in - not in a race situation but in a workout situation - to see if I was close to "normal".

Wednesday, March 12, 2008, 5:34 PM

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I ran 2 5K last summer, and that was about the time I finished in. Don't let yourself be discouraged by the fact that you won't be finishing with the "runners" I was just so proud of myself for accomplishing it, and while I wasn't last, I was in the back of the pack, but it was a great experience nontheless. I'm sure with more experience and training, I would get my time down, but I am not a distance runner, I just enjoy that kind of exercise once in a while.

Wednesday, March 12, 2008, 5:40 PM

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OP again - I just ran it at the gym in 31.20 - that was with 1 min walk to start, 15 medium pace for me and the rest pushing. I feel pretty good about it and am going to find a race to start training for.

Wednesday, March 12, 2008, 9:41 PM

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Hi Op the truth is go good for you, I am an advid runner working on my 8th marathon this year I have run 30 5k's and 15 1/2 marathons and countless 10k's...just be happy with your performance of getting out there. I run a typical 5k during training in about 24 min at race time with all the energy I average a 22.32 at race time
I think it is great you are getting out there. I will warn you that running on a treadmill and the actual outdoors differ in many ways for me I find that the treadmill does some of the work for you so just keep that in mind you are the only momentum on the road not what's beneath you. Also beware not all 5k's are the same, no it's true ..3.1 miles is sometimes mismarked , also take in the terrains and the weather, and of course your nutrition and rest..bottom line every race is different. Good luck and welcome to the club!

Wednesday, March 12, 2008, 10:49 PM

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Down at the Bronx 5K

Here are some all over the place times posted for a 5K in the Bronx. So just run, man, and finish; don't mind the time. Click and see:

Sunday, November 30, 2008, 2:34 PM

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My average run time is about 29-30 min. I tend to run faster outdoors because the change in music pace speeds me up, or people around me running in a race ups my pace. Best posted time ever: 27:48

Tuesday, December 02, 2008, 1:40 PM

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I ran my first 5K on 11/15/08 and now I'm addicted. My time was 31:22.

Next 5K is in April and I'm training for a time between 20-25 min.

Wednesday, December 03, 2008, 9:56 AM

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Wednesday, December 03, 2008, 10:07 AM

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Try following a Couch-to-5k program. There are lots of them - you can just google it. It basically gives you instructions for intervals to do, such as 1 minute of walking, 1 minute of jogging, repeat 10 times, etc. Over the course of several weeks, the jogging intervals get longer and the walking intervals get shorter and less frequent. Also, instead of sprinting between walking, try just jogging at a fairly slow pace in order to build stamina.

Just pace yourself, but work on it consistently, and you'll get there!

Wednesday, December 03, 2008, 11:14 AM

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Don't ever get discouraged by finish time. It's the fact that you're out there and doing it that matters. I ran on Thanksgiving and the guy that won the race finished in 15 min. That means I was approaching the half way mark when he was cooling down at the finish line. No biggie..............

Wednesday, December 03, 2008, 12:17 PM

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I ran my first 5K this past Saturday and I my only goal was just to finish but I far exceeded my expectations and ran it in 34:10! I was so happy!

Tuesday, February 03, 2009, 5:30 PM

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5k times

I just timed mine today and I hit 20:48. I have been recovering from a back injury, and habve worked very hard to learn how to run using my ABs. I highly recommend you use your abs as your primary mental cue in running, especially your lower abs, it has done wonders for me.
Also, running shorter distances, like 4 1.4 miles with a breif rest in between, will help you work wonders

Monday, April 27, 2009, 10:14 PM

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I run a 45 minute 5k, which I'm happy with as it is much faster than it used to be. As long as I'm improving I'm chuffed.

Wednesday, April 29, 2009, 6:30 AM

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In a race...24:02, in training...27:00! I get overzealous at the start of a race!

Wednesday, April 29, 2009, 8:44 AM

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5k time

I agree with many other folks here. . . just finishing a 5k is a awsome goal. I would not let someone discourage me about my time. I just started running in the last year. I did the couch to 5K training too. I am so proud that I have accomplished a goal I wouldn't care if I was the last one to cross the finish line as long as I finished & never gave up on running. I started training on the treadmill and my first time I ran it is was 45 min. I have gotten it down to 35 min. & I am thrilled to say I can run it all outside now. You can do what a great many people can't do in just succeeding at running the whole 5k.

Wednesday, April 29, 2009, 3:04 PM

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As you can already see, there isn't really an average time. Just you're average time and your goals. I completed my first sprint triathlon with a 5K run in April of 07 with a time of 45:00 and total time of 1:45:23. My main goal was to finish and secondary goal was 1:45. I was elated! Two weeks ago I completed the same sprint triathlon in 1:32:04 with a run time of 38:45. I was within my run time goal and 2:04 off my aggressive total time goal. A good friend that I got started into triathlons finished 2 weeks ago in 1:12:32 and won the female masters division and had a run time 24:02. We were both equally excited with our results and for each other.

Friday, May 01, 2009, 3:01 PM

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I am slow - about 34 minutes. I just like when I finish.

Saturday, May 02, 2009, 8:09 AM

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I previously posted on Friday but had an interesting conversation about this very topic on Sunday afternoon. I'm participating in an International distance Triathlon relay team doing the swim leg and we're working on getting another team together and needed another runner. This leg happens to be a 10k but the person I was talking with mentioned he wasn't sure he wanted to do it since his 5k time was only at 30 minutes "but he's just started running again". I laughed because I'm at 38 and 30 is a stretch goal for me; it's his starting point with his goal being 24-25. It's amazing how different a 5K is for everyone.

Tuesday, May 05, 2009, 10:23 AM

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It's all about me. I just try to do good for me and maybe better than last time. Don't worry about the fast runners, younger, older, etc. Run that first 5K and feel great about it. Enjoy your glory.

Tuesday, May 05, 2009, 10:30 AM

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5K Time

My all out PR in the 5K is 19:54. My more recent PR is 21:43. I agree with the majority of the comments, though...its the joy of the finish that counts, not the time on the clock. Just do it!!!

Tuesday, May 12, 2009, 4:58 PM

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5 K

I have never competed in a race but today i ran my best training time in 28:08 which i'm very happy about because this time 4 weeks ago i wouldn't even run for a bus lol..
Keep up the good work everyone..

Friday, May 22, 2009, 8:56 PM

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5k time

i just ran my first 5k and i got a time of 19:15. im going to start takeing running a little more seriously and run more races. my goal is to get under 17:00 in 1 year.

Sunday, August 02, 2009, 1:57 PM

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I've never timed myself, but below are a few examples of my treadmill workouts. I think tomorrow I will time myself and see how long it actually takes for me to run a 5K.

35 mins on treadmill (3.0 incline, 3.19 miles)
- 2 min warm up (4.3 - 5.0 mph)
- 30 min run at 5.9 mph
- 3 min cool down (3.5 - 2.5 mph)

45 mins on treadmill (3.0 incline, 4.20 miles)
- 2 min warm up at 4.3 - 5.0 mph
- 10 min run at 5.5 - 5.9 mph
- 20 min run at 6.1 mph
- 10 min run at 5.9 and 5.7 mph
- 3 min cool down at 3.5 - 2.5 mph

~ jessblaze

Monday, August 03, 2009, 12:45 AM

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having never ran until the age of 35, I ran my first 5k last feb and completed in 31 mins, I was a bit disappointed with this but I do have an artificial hip so I suppose I should be proud.

I also completed a 10k this summer in 59 mins, but I would really like to do my next 5k (sept 09) in about 26 - 27 mins to compete with the able bodied.

I do agree with people who say that just crossing the line feels great, but greater if you surprise youself with your time

Tuesday, August 04, 2009, 3:41 PM

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5K Time

I'm a sophomore in high-school and my best 5k is 18:07, but that was in a workout, not a race. My best race time is 20:08. I normally run in the 20's.

Sunday, October 18, 2009, 1:19 AM

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It also affects your time on wat surface your running on i ussualy run a low 21 or high 20 But on paved courses i can get as low as a 19 so the surfaces depend to

Thursday, November 05, 2009, 10:19 PM

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10:19 that is so interesting to me.. when there's room and it's safe .I run on the streets and it feels so much better than running on the sidewalk. As soon as I step onto concrete sidewalks my legs feel instantly heavy and tired!

Friday, November 06, 2009, 7:46 AM

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pavement is softer than sidewalk (concrete) and much easier on your body! Dirt trail is best (well, track material is best but so boring I wouldn't run as long!)

Friday, November 06, 2009, 5:31 PM

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5K Run

I am 49 years old and ran my first 5K March 20, 2010. I work out at a gym all of the time taking aerobic and spinning classes but don't run. I started running outside 2 weeks before race because it is a lot different than a treadmill. I am proud to say I completed the race in 30:08 -- and according to other regular 5K runners -- this was a tough 5K -- a lot of uphill. For those that say a 10 minute mile is slow -- not if you are 49........ I plan to try some more 5K races this summer and hope to get a few in under 30. If not I am happy with that! Completing this race in that time was the highlight of my life!

Tuesday, March 23, 2010, 12:17 PM

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I'm running my first 5k in 4 weeks at the age of 21 yrs old. I would consider my self naturally athletic and say that my core is in pretty good condition. I was wondering if anyone could give me a recomended time to shoot for on a 3.1 mile course( flat, bike trail and road).

Wednesday, April 07, 2010, 1:47 PM

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pp - running times really vary SO much - even among the fit and athletic! What's your typical pace?

Wednesday, April 07, 2010, 2:19 PM

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5k is the usual distance I jog each day before breakfast, about 5 days a week. My usual time now is 34 to 35 min. 34'18" this morning. I'm a 51 yr old male from Spain (Europe), 6ft, 198 lb so a bit overweight in spite of all the jogging.

Friday, May 07, 2010, 7:23 AM

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my training partner just completed a 5k at a 6:05 pace. That is motivation!!

Friday, May 07, 2010, 10:16 AM

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How to speed up your 5k

I'm a state cross country runner in Illinois. I've completed a 5k in just under 15:30.
If you a re looking at becoming better it's time to amp it up. Prior to belief if you are increasing you mileage 10% every week you are putting unneeded strain on your body. Increase it to your target mileage and go from there. You will also need to be doing hill sprints. At least 10 at 10 sec. intervals. do this twice a week. between long runs to loosen up and rebuild your muscle base. If you push yourself to your limit you will succeed. Run Fast and Good Luck.

Tuesday, June 29, 2010, 1:12 PM

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finishing with the grannies

I know the post above about finishing with the grannies was a long long time ago, but this thread is one of the first things that comes up when you Google "what is a good time for a 5K"... So I think it's important not to discourage people with inaccurate info. Every widely attended 5K race that I've been to in many cities has lots of people walking and jogging at the back of the line going much slower than the runners who are concerned with time. It is nothing whatsoever to be embarassed about and you will not be only with grannies. (Besides, some grannies are FAST!) There will be people of all shapes, sizes and ages at the end coming in slowly who have worked very hard to be able to complete the 5K. You should not feel disappointed or embarassed. Also, as for saying that they line you up according to your mileage time, I have never been in a race that does that. I usually run in widely attended fundraisers like the ones for breast cancer research. Just make sure you are running in a widely attended general race and not something that is mostly for real competitive runners. Anyway, if the highest the banner goes is 11 minute miles, then go get in that line even if you are going to walk it slower.

I don't know why anyone would be embarassed by something like this.

Monday, July 26, 2010, 1:27 AM

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Wednesday, September 22, 2010, 10:21 AM

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Running 1st 5k

I just ran my 1st 5k this weekend. I did it in 26:01 and by the way, the BMI index considers me obese.

My best on the treadmill was 36 minutes and around the track was 30 minutes.

I feel that I can run faster on a race since it is not so boring.

Good luck.

Tuesday, January 18, 2011, 11:59 AM

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I just started running again (5-18-12) at the age of 47. I ran track and CC in HS and college and my average 5k road race was 15:10. Tonight I decided to time my 2.2 mile run and was shocked with a time of 21:21. Lots of speedwork (and hills/steeps) will lower your time and those will be in my very near future.

Thursday, May 24, 2012, 1:58 AM

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5 k time

i have started training for my first 5 k in june i started 2 weeks ago i did 3.1 miles in 30:07 on the treadmill im 45 years old and havent run in probably 14 years and 2 months ago i had heart surgery to fix a major hole in my heart .i used to run a 6 min. mile in the army but cant imagine doing that now im gonna be doing the run for your lives zombie 5 k in indiana .

Friday, May 25, 2012, 7:19 PM

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5k Time

I'm 52 and I just ran my first 5k in 25.22.

I used to jog round the local park a couple of times a week when I was younger (3-6 miles, depending) but in recent years I've mostly done commuter cycling and moderate weight training. I've been recovering from a broken collarbone for the last 9 months and just getting back to a reasonable level of fitness.

I've never run in a race before and it certainly does encourage you to push yourself, although it's a bit dispiriting to see more than half the field accelerating away from you at the start. I'm going to see if I can break 21 minutes by this time next year.

Wednesday, June 06, 2012, 7:59 AM

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5K time

Wow you guys make me feel slow. I do run for a period of 1-??? minutes and alternate with walking 1-2 minutes. Usually the longer the distance the lower the ratio. My 5K time comes out to about 40 mins normally! I keep saying that when I lose the weight, get over knee/foot/whatever issue, find someone to run with, or just give it ten years I will get faster.


Friday, June 15, 2012, 10:28 AM

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5k and grannies

I am a bit offended by the comments about the 11-mile start time and finishing up with grannies. For many people, even walkers, finishing a 5k is an accomplishment. At 8.5 min mile, I am lucky to even finish in 27 min's on a good run. Just because some people are competitive, does not mean we all are.

Sunday, June 24, 2012, 10:49 AM

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I was offended as well. You have to start somewhere. Just get out there and do your best. I'm 43 and about 20 pounds overweight and my best race was 33:54. My normal time on the treadmill is probably around 38. I have been increasing my time slowly but surely.
The last race I ran there were people of all shapes and sizes coming in at all different times. Just have fun and don't worry about what the other people are doing.

Monday, June 25, 2012, 1:17 PM

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I agree and as stated above, do not let people intimidate you who can do better. At 110 lbs I can't run half as fast as others in my weight group. The goal is to be your personal best and love who you are. I will most CERTAINLY refrain from running in cities where I will be looked down at for finishing a 5k in 27-31 min's.

Tuesday, June 26, 2012, 11:38 AM

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First 5km

I am 43, 14.3 stones (200lbs approx). My target is to lose 2 stone or 30lbs.

Did my first ever 5km on Monday in time of 38.50 mins. I was delighted. My target is to first break 35mins and then 30mins.

Reading a couple of the posts here I thought why bother if I am in granny time, but then you see it isn't about others its about me getting back into shape.

So best of luck with 5km and I envy your 35mins

Tuesday, September 25, 2012, 4:06 AM

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Im 24..i run on a treadmill at the gym 5times a week after my weight lifting.i do 5k 4 times a week at the speed of 12kph so i hit it in once a week 10k in 51min..the thing is that is it a gd number comparing to runing outside??

Monday, December 10, 2012, 6:10 PM

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The Ultimate 5k Training Plan

Hello! This is Mark Eichenlaub from I am a USATF coach and have worked with hundreds of runners to run their first 5k under 30 minutes. I took TONS of notes and came up with this plan that is money-back guaranteed and has had amazing success. Please check it out:
or just come check out the site and join our free newsletter for tons of running tips.


Sunday, July 14, 2013, 11:43 AM

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Much appreciate that last post. I am 45. First year runner. 187 lbs ( was 210) I have been training outdoors for 6 weeks. I can run 5k in about 35 mins. 12 k in about 85 mins. I am running my first race tomorrow. 5k. I felt so discouraged when I read the post about the grannies. Its not always the runners time that makes him successful, what is 5 k to someone who's trained for 30 years compared to someone running 5 k after smoking 30 years (quit for 3) and 30 lbs over weight. My active to myself..........Compare myself to myself ! Thank you to the people who are the cheerleader on these blogs.

Saturday, August 23, 2014, 7:57 AM

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That grannies post was discouraging! The advice to look up my age/gender group was a little discouraging too, my time competes with the lower half of my age range. My best 5k time is 33:32 and I pushed hard inn the rain to get that. That said, I started consistently running 3ish weeks ago so it's pretty absurd to even try to compete with trained runners' paces.

Not sure how much gender/age/weight/body type plays in to time & distance either; I'm a female in my mid-20s, with a BMI of 16.1. I look like I should be fast and have endurance but I'm not, not yet, at least. Anyways, I came on here to specifically see if my goals for the amount of time I've been training are realistic.

I agree with those that say to focus on your individual goals, it's easier to achieve them and your goals feel like a bigger accomplishment than other peoples' expectations of you. At this point, focusing on time or distance figures feels a lot like focusing on (excuse me for the SEO reference) web site analytics and not the actual content/quality of website. I'm trying to refocus on my personal goals and quality of run. Correct me if I'm wrong, but it seems speed is a side effect of building distance/endurance.

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