Average times by age and sex. The 2020 analysis of recreational runners found that males average 5 minutes and 51 seconds per kilometer in a 10K, while females average 6 minutes and 58 seconds per
In the remaining columns the times to travel different distances keeping the same pace are calculated. For example, a 6'00"/km running pace corresponds to a speed of 10 km/h. Keeping this pace you can run a half marathon in 2h06'35" or a marathon in 4h13'10". TABLES NOTES: HM: half marathon (21.0975 km / 13.1 mi).
A beginner swimmer has started swimming and has swum for at least a month. Faster than 20% of swimmers. A novice swimmer has swum regularly for at least six months. Faster than 50% of swimmers. An intermediate swimmer has swum regularly for at least two years. Faster than 80% of swimmers.
If you’re running at speeds under 9 miles an hour (a very fast 6:40-minute-mile pace), treadmill running burns about the same calories as outdoors. But if you run faster than nine mph, you’ll burn fewer calories on the treadmill. Take a standing rest for 6 minutes; Run the exact same route in reverse for 6 minutes. record the pace; Your average pace over both the 6-minute periods is pretty close to your VO2max pace (vVO2max). If this pace is 4:00/km or better then you should be able to train committedly for 6 weeks and convert your vVO2max pace into your 5k race pace. If a train runs at 40 km/h, it reaches its destination late by 11 min, but if it runs at 50 km/h, it is late by 5 min only. The correct time for the train to complete its journey is View Solution
Perform any kind of strength exercises you wish for 20 minutes. This means bodyweight exercises such as push-ups and lunges or free weights at the gym. Tempo Runs: Tempo runs improve your speed and strength. Start at your easy pace for one mile, then speed up to a pace 10 seconds slower than your goal 10K pace.
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    • how to complete 5 km in 20 minutes