thumbs up to you! as a 285 lb 31 y/o non smoker, you are amazing! in a pretty slow runner (if i had to run a 5k today id prob clock in around 45-50 min), but once i complete c25k, my goal will be a sub 30 5k. it takes a VO2 of 35.6ml/kg/min to run 6mph. Most folks lactate threshold is around 75% of their VO2max. Defintiely! When I was running I cut my time down from 32minutes to 28 just by slowing my pace by a bit and not going hard for the whole lap. My last 500m was always "I have enough gas to sprint". Whether that was a good idea is up for debate. Although for me it was nice to finish my 5k sprinting. The average 5K time for an advanced/elite runner is under 17 minutes for men and under 19 minutes for women. Is 19 minutes a good 5K time? Longer runs: For a 5k, 60-90 minutes is sufficient. These should be at a steady pace and hopefully at an even heart rate. You may wish to spice up these runs by doing the last 5-10 minutes at a faster pace. You can try our hill workout 10 by 60s in our 5k category. Aim to do a hill workout at least three times a month to see improvement. 3. Lift weights to improve your speed. Lifting weights is super beneficial for runners of all ages. It can strengthen your bones, muscles, and ligaments, and prevent you from injuries. My best 5k effort just crossed from a bit under 22 minutes to about 21:15 two weeks ago. That said, it did take me almost 3 months to get that improvement. So I think if you have knocked a full minute off your time in one month, you should be really stoked about it. Good luck! . Firstly, a lot can happen between 7th and 9th grade. In 7th, i was a 21 minute 5k runner with a 5:20 1600 time. My freshman year (this year), I hit 16:53 on a tough xc course and went 4:45 on the In michigan we have the fastest high school 800m runner at something like a 1:48, and he runs like a low-mid 15 5k. irunxcforfun Under 18:00 • 9 yr. ago. People say that times scale but that's not necessarily true. We have a guy running 1:53 800 times who can barely break 18:00. Edit: For reference, I ran a 2:02 and my best time was 17:40~. A good 5k time for a 62 year old will be affected by a range of factors. Running experience, gender, weight, height and a whole host of external and environmental situations will make a difference to the stopwatch. Therefore a good 5k time is completely individual and based on that event or course alone. A good time for one runner will not My times dropped from almost 25 minutes in the first race to my season PR of 21:21. Yeah, I suckedbut 20 years later I can still run the same time. In HS I ran the 100m in under 11 seconds. thumbs up to you! as a 285 lb 31 y/o non smoker, you are amazing! in a pretty slow runner (if i had to run a 5k today id prob clock in around 45-50 min), but once i complete c25k, my goal will be a sub 30 5k. it takes a VO2 of 35.6ml/kg/min to run 6mph. Most folks lactate threshold is around 75% of their VO2max.

is 21 minutes a good 5k time