For a beginner, completing a 5K run in 30mins is very good going.” The average time is between 30 to 40 minutes for a relative newbie.

Know the benefits Something as simple as a daily brisk walk can help you live a healthier life. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes.

Running 5K every day will result in a high number of calories burned per week. This means they’ll reach 3,500 calories and thus lose a pound of fat every nine days. A 200-pound person who burns about 491 calories during each 5K run will reach a 3,500 caloric deficit and lose a single pound every seven days.

10 Ways To Run a Faster Parkrun / 5k

1. Set yourself a goal. It helps to have something to aim for that will really push you.
2. Set yourself a series of realistic time improvements.
3. Run more.
4. Run faster.
5. Try hill repeats.
6. Warm up before.
7. Nutrition.
8. Know your field.

Break your times down If you want to know how to run a 5k in 25 minutes or less, one the first things to grasp is pacing. To be able to run a 5k in under 25 minutes, this means you have to run at a pace of around 8 minutes per mile.

Target Race Pace: 6:25 per mile / 3:59 per km for a sub 20 5k. In order to achieve a sub 20 5k you will need to be able to run just under a target race pace of 6:25 minutes per mile pace for the full 3.1 mile distance. That’s 4 minutes per kilometer in new money.

Considering that the target race pace to run a 5k in 20 minutes is 4 minutes/km, you´ll need to be able to sustain this pace over the whole 5k distance. This is where interval training at speeds quicker than your target race pace will come into play and assist you.

For a runner of his caliber, 5:30 per mile (3:25 per km) would be considered a typical easy pace. That is a pace where he could easily carry on a conversation and joke around while running. 15:00 for 5K is around 4:49 per mile (3:00 per km), so this would be a fair amount faster than an easy jog.

For more experienced runners, running blogs and websites suggest an average 8-minute-per-mile pace, resulting in a finish time of about 26 minutes. Very advanced runners may be able to complete a 5K in less than 20 minutes.