In sum, if we look at the data from primarily the marathon paces, running 30 minutes will equate to running about 3-3.75 miles or 5-5.75 km for the average male runner and 3 miles or 5 kilometers for most women.
Yes! Being able to run a 5k in 30 minutes or less is a huge achievement. Many beginner runners complete their first 5k in between 30 to 40 minutes, so a sub-30 minute 5k is a fantastic time.
In general, elite runners are able to finish a 10k in approximately 30 minutes. But of course, these times probably aren't a realistic goal for most people. If you'd like to run a 10k and have been training regularly, aim for the average time for your age.
Kilometers. The average kilometer run time is within three to five minutes. This tells us that a faster runner who can run a kilometer in three minutes will complete about 6.67 kilometers within 20 minutes. If you're on the slower end of that average, you'll run about 4 kilometers during your 20 minutes.
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).
On average a 5K run will burn between 300 and 400 calories (around 100 calories per mile), but if you are looking to work out the rate that you personally burn calories when running a 5K, you will need to take a few factors into consideration.
If you want to run a sub-35 minute 5km time then you'll want to get your 5k pace at 11:16 minutes per mile or 7:00 minutes per kilometer to come in at just under your desired time.
Fitness coach Niranjan Deshpande suggests, “A good distance to run in a day is between 2.4 to 5 km. This distance keeps all your muscles active and improves your heart health as well.”
In general, jogging speed is between 4 and 6 miles per hour (6.4 and 9.7 km/h) Running is sometimes defined as requiring a moment of no contact to the ground, whereas jogging often sustains the contact.
So, what is a good running pace per km? For a beginner, you should be aiming to do 1km in about 8 – 10 minutes. Try not to push yourself too hard. Don't speed up if you think you're falling behind, keeping good form is much more important than gaining speed.
Decently fit runners are likely to finish a 10K race in about 60 minutes. Advanced runners can complete a 10K quite a bit faster, at around 45 minutes. The typical 10K running times will change based on your fitness level, which you can read more about below.
To run 10k in 35 minutes, you will need to run 5:38 per mile or 3:30 per kilometer. This means a 35-minute 10k pace is 5:38 per mile (5 minutes and 35 seconds) or 3:30 per kilometer (3 minutes and 30 seconds).
Running 10k every day is equivalent to running 43.4 miles a week. This mileage is a respectable amount for a recreational runner. In fact, this weekly mileage is enough to train for a marathon. And for some, this mileage of running 10k every day is enough to possibly even train to run a Boston qualifying marathon time.
If you want to run a sub-40 minute 5km time then you'll want to get your 5k pace at 12:52 minutes per mile or 8:00 minutes per kilometer to come in at just under your desired time.
Given that the pace is the same, slow jogging (i.e., jogging at a speed of two to four miles per hour) and speed walking might seem like the same thing, but that's actually not the case.
100km may seem like a daunting distance whether you're doing it in one go or spreading it out over a period of time but it's totally doable if you have the right attitude and some helpful tips – enter TMHQ.
However, the good news is that running is one of the best forms of exercise to lose belly fat, and there are even a few small tweaks you can make to your regular running schedule to deliver a sustained fat burning boost.
Go for an easy run for 45 to 60 minutes – ideal time would be 90 to 120 minutes – in a slow pace. Your metabolism will be in a fat burning zone, and long-term activity will burn more fat.
60 mins of running on the treadmill set at 10km an hour = 500 calories (again, this is an estimate of the average person). That means you'd need to run approximately 15.2 hours to burn 7,700 calories. And that's assuming you didn't eat anything.
In order to run a 5k in under 25 minutes, you need to be running at a pace of 8:03 minutes per mile or 5 minutes per kilometre.
Running 5k every day is a manageable training volume for most people; it's long enough that you'll reap many health benefits from running 5k every day but short enough in terms of a time commitment to be workable, even with a busy schedule.