Running Analysis: 5K IN UNDER 13 MIN (Mo Farah)
Video taken from the channel: JP Gloria
How to Run a 5K in Under 25 Minutes
Video taken from the channel: Ryan Grabowski
Happy Run 5K (pace 3:30) 2016
Video taken from the channel: neagu mihai
Everyday runners can aim to complete a mile in about 9 to 12 minutes. This means you’ll finish a 5K in about 28 to 37 minutes. Walkers can expect to complete a mile in about 15 to 20 minutes.The winner may finish a 5K course in anywhere from 13 to 20 minutes or even longer.
If you know your pace, you can use a calculator to help estimate your 5K time. How Your 5K Time Compares to Others’ Averages It’s important to consider factors such as gender and age when comparing 5K race results.Focusing on Others—5k Times and Paces Generally, many runners consider a good finishing time for a 5k to be anything under 25 minutes, which means keeping an 8-minute-mile pace.
If this is your first 5k, an 8-minute-mile pace might be fairly aggressive, depending on.If you are competing in your first 5K and have an average level of fitness, setting a goal to complete it inside of 40 minutes is a good goal. However, if you’ve got a couple of 5Ks already under your belt and have a good level of fitness, challenging yourself to complete it within 20-25 minutes is a realistic goal.With adequate training at an advanced level, it is feasible to conquer a 5K between 17 and 20 minutes for men or 19 to 22 minutes for women.
While you may not win the 5K at this pace, you are averaging in the top 25 percentile of runners competing in this distance.Source: RunRepeat.com/International Association of Athletics Federations The average 5K pace per mile is about 13 minutes for women and 11 minutes for men, resulting in finish times around 42 and 35 minutes, respectively. More experienced runners may be able to keep an 8-minute mile pace, finishing their 5K in about 26 minutes.
Once you’ve established a baseline for your 5K you’ll need to determine your racing speed. Divide your average race time by 3.1 which is the length of a 5K in miles. If you ran your last 5K in.
I think, about 30 mins is the average running time for a 5K run. By average I mean, the time required for a person who is not a trained athlete and in decent health condition. I used to participate in a weekly park run events in London. To give a general perspective based on what I saw over ther.Perhaps 18 minutes for 5k and 40 minutes for begginer is a bit more reasonable, but for a young man with training those times should be accomplishable.
For teh average runner I’d say 45 minutes is a good “aspirational” time, which most if they’re willing to put the training in should be able to achieve and add a minute or two for the ladies.The average running speed per mile in a 5K (5-kilometer or 3.1-mile race) is below. This data was collected in the United States in 2010 and is based on.The graph below represents race results for over 10,000 5k runners in the US in 2010. Use it to see how you compare.
Don’t know your pace? Use the pace calculator to find out. 11:47 per mile is the average pace found in our sample data. The fastest pace per mile out.
Finishing times for a 5K span a very wide range because there’s usually a mix of experienced, fast runners and beginner runners and walkers. The winning male may run the 5K course somewhere between 12-15 minutes and the winning female may run it in the 16-19 minute range. Some walkers may take over an hour to finish.the top runners in a 5K will finish in 12-15 minutes, but most people will feel good getting a time in the 20-25 minute range. Nearly anyone can finish in under an hour. top 10K runners finish in.
That finish time is considered a decent time among half marathoners. More competitive marathoners aim for even shorter times such as 1:45 (about 8:00 per mile pace) or 1:30 which requires the running pace of 6:51 per mile. On the other hand, most of the first-timers aim to finish a half marathon rather than achieve a specific finish time.
Our original goal was a 5K under 30 minutes. The first real 5K we ever ran I came in at 33 minutes, he did it in 34. After a month we were running them in 25 minutes or less.
My best 5K ever was 22:55, his best 5K ever was 22.
List of related literature:
| |
| from Marathon: The Ultimate Training Guide | |
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| from The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It | |
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| from Advanced Marathoning | |
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| from The Psychology of Concentration in Sport Performers: A Cognitive Analysis | |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way | |
| |
| from Developing Endurance | |
| |
| from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes | |
| |
| from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance | |
| |
| from Mindfulness-integrated CBT: Principles and Practice | |
| |
| from Running for My Life: One Lost Boy’s Journey from the Killing Fields of Sudan to the Olympic Games |
57 comments
Can you make a video on trayvon bromell https://youtu.be/GRSrSu9aD28
Top tier RaceWalkers are able to brisk walk a sub-25 mins 5km. High cadence walk from start to finish.
Mo Farah does not belong in the greatest group. All the greatest athletes have crushed multiple IAAF records. Records after records. Mo is just a lucky athlete who could not get a good performing athlete of his time. With his best performance, if Mo Farah was racing against the Ethiopians and the Kenyans athletes ten years a go, believe me, he would have been none other than ordinarily participating athlet. No offence!:)
People standing at the finish line, rude. If a guy came flying through he’d crash right into them.
Wow they run like someone is chasing them. Too fast for my level of fitness. ��
Same goals as me lol. Aiming for sub22 and just broke 25mins today
Did the 5k in 24:44 today… my 4th time running (i threw up after that)
wtf is the camera dude like running backwards at the beginning??
wtf is the camera dude like running backwards at the beginning??
Mo Farah half marathon 2019 running foarm pls.his arm moment is different when we compare to track racing.
Nice vid, but lose the bloody music! Can’t hear you over annoying jingle!!!
Hi Ryan thank you for sharing some tips for doing a sub 25 in 5k race. I will run my first 5k race on March 29, I have started my training program from November 2019 using Nike Run Club but in the past 2 weeks, I’ve lost my motivation to train even for once a week. My personal best for 5k was 27 mins and I set a target for sub 25 at my first 5k race. Today I just watched your video and it has given a motivation that sub 25 is really really possible for everyone as well as me.
Are you guys stupid? That was not a 3:30 per mile pace. If it was they’d been done within 11 minutes *start eye roll*; even the video is 17 minutes and change long. If they finished within 16 minutes you’re talking about a 5:45 per mile pace. No one ever has run a per mile pace that fast… this video is so misleading its not even funny.
Nice city. Amazing running. I am starting runnin at 43 years old.
this isn’t 3:30/km pace, they only hit 4:20 to 4:50pace/km
Guy is orange is a boss, shows you can still have a really high level of cardiovascular fitness and be muscular.
Always idiots blocking after the finish line. No respect for tired out of breath runners. They shouldnt have to come to a complete stop.
Why the hell are people running at the front holding bags and hankies? Also, what’s with the tracky bottoms? No shorts available?
They make that look easy, i can just about do 4min/km but look like a beetroot by the end.
Man, cameras are so deceiving. If you would have just shown me the footage and had me guess how fast they were going, it wouldn’t be anywhere near 3:30/km pace.
I think this coarse is short and he was running the tangents.. this looked like a 19:00 min paced 5k at the fastest.
Great video, can you suggest a good pair of running shoes to help with my journey?
i wish i can run this fast….but this video is good, make me feel that i am running that fast while watchin it
Buen tecnica,el mejor gracias a Díos. Yo correo 18:00 min el los 5k, y tengo 57 años gracias al Señor…
Thank you guys for all the support! I cant believe we have reached over 1k subscribers together! I cant appreciate you guys enough for everything you have done for me!!
I came here after doing 7 km whit a 3:30 pace, and God I’m already feeling my legs again.
The upwards and downwards roads didn’t make anything easy at all
Edit: why so many english comments if the video is Brazilian?
YES! thank you so much for the analysis really enjoyed the video and it would be interesting if you compare Mo farah and kenenisa Bekele….
i’ve been running 5k everyday trying to improve. i set my personal best today 25:12. can’t wait to drop below 25, thanks for the tips!
My strategy for my first ever 5k run in 2016 was way off comparing to yours. I started a month before the race and not a single time did I have energy for 5K run before that. The longest run was about 4.5K and the pace just over 25 minutes on 5K but on race day I managed to run 24.43 after 5000 metres which I was satisfied with.
You forgot to mention the reflexes and cardio fitness requirements to maintain that speed that most of us were not born with.
sonho em correr nesse pace falta abaixar 20 segundos por km ainda
Why does this pace look so easy and relaxed on camera? I can barely run a 20 minute 5k. The guy in the orange is bulky, too. Not a natural distance runner at all. Kudos to him.
Best runner in the world, Usain Bolt not that good people are beating him in race’s and he is so cocky I hate him. But mo man best form stile humble grate guy, with hunger and pashonet about running I take my hat off to mo keep up the record breakers ������������
great video man…. but the fact that one of your hoodie strings is over your shoulder….. it’s a deal breaker.
I can’t trust you
no running for me!
How about Ethiopian Runner Kenensa he’s the best of the best
Play the video at 1.25 speed if you think he’s talking too slow.
Good runners, but that race organization looks horrible �� kids running onto the track, huge crowd just behind the finish line etc… I think as a runner that’s irritating
I am a sloth runner with pace 8… Hope I can feel that fast in near future.
In my opinion, Mo does not LAND his foot under his centre of gravity but significantly ahead. This is very necessary for him to gain maximum stride length and therefore maximum speed at his cadence of about 180-185. There is no so-called braking effect in his running style. At the point of contact you can draw a line down from his head, through his flexed knee to the foot making soft contact…not through his centre of gravity. You can see it on your video if taking it frame by frame. Yes, like everybody, his foot does then pass under his centre of gravity while flat on the ground and before the toe-off for the next stride. This stride pattern is what makes him stand out…no use doing what the coaches say and what everybody else does if you want to be the best.
0:13 When the zombie apocalypse started and you tryna get away
Bekele. Bekele how can we not have Bekele. He his the greatest
Ofcourse there are other runners more efficient in running
The hands swing is a clear no helping what you said that he stabilizes his body. that is totttaly wrong. All experts say that Mo farah form in Upper is no way pefrect, but his legs are the Ones that make him so Strong, he pushes in with the calfs, and he is super lean, and strong THIGHS. His arms do the bad thing. but he doesn’t need more because of his powerful legs.
Maybe a cheer from spectators? Or at least get out of the way?
Gravity does not assist the body going forward in any direct way. That’s just simple physics
Cool video.. the commentary was a little rough though.. you sound too robotic. Keep at it and it’ll come!
wtf is the camera dude like running backwards at the beginning??
if i run 5k around 20-21 minutes… what level am i at? i just love to run every sunday morning… but can’t get better than that time..
well infact i dont think i wanna push more than that anymore… i think i am not bad. coz i dont heavily breathe or puke after the run.. but ofcourse no where near elite runner..
Wenn juckt es?
Um so zu laufen muss man Jahre lang hart trainieren.
Dude in the orange is unreal. Built like a sprinter, runs his own race unaffected by the pace of those around him, then puts on a turbo boost at the end. Very inspiring, thanks for sharing.
The runner in orange: Barrel chested, short chubby legs all wrong for middle distance runner but he runs on his toes and keeps his form using core strength and discipline. he is obviously running within his means until very late.
for my college soccer team we had to do 2.5 miles in 12 minutes and we weren’t distanced runners
Completely, absolutely brilliant! Thanks so much for this wonderful analysis; you are a real master of the medium. As a token of esteem here’s the link to my TEDx talk: https://youtu.be/0tAZe6pP-FM Let’s connect off-line, as I’d like to send you a copy of my latest book, “Natures Secret Nutrient,” which contains a great chapter on exercise peak performance I know you would enjoy. Cheers, Matthew Cross
Pace 3
https://www.youtube.com/watch?v=gDwQfqqzfR0&feature=youtu.be
A tip to do the 5k to 3.30 per kilometer.. some weekly training..? That you advise to me at the moment I run to the 4 km and I remain stagnating without progresses.. I would appreciate you of favor some advice.. greetings
The worst running track i have ever seen in history of marathons
Cool video man, please check out my latest Original Tune i made https://youtu.be/LDPGxWR6_nY
In my opinion Kenenisa Bekele (time: 12:37 on the same distance) has a better efficiency of running. It would be interesting to compare the two runners and to find the difference in the style. I find he has a different frequency (higher) and this permit him to push more and to obtain a higher speedness.