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What are good 5k and 10k times?
28

Badgoushk · 18/07/2017 14:39

Hello, I vowed to be fit by 40 and am doing Couch to 5k and enjoying it. I will probably look to progress to 10k when I'm done. I'd like to sign up for a couple of races and my questions are:

  1. What's a respectable time for a 5k?
  2. What's a good time for a 5k that a fit person would achieve?
  3. Same for a respectable 10k?
  4. A good 10k?
    Thanks
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welshweasel · 18/07/2017 14:49

Ok, this is a really difficult one to answer without causing offence! My personal take on would be 30/20 for a 5k and 60/45 minutes for a 10k.

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AmyGardner · 18/07/2017 14:53

For me just now it would be something like 35 and 70 minutes.

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GlowWine · 18/07/2017 15:29

I was asking myself the same and found this
www.pace-calculator.com

Agree with welshweasel above.
I've never run more than 7k, and now stick to 5 which at the moment takes me 31min. I am 47 and overweight too, totally not a sporty person but been running regularly, 15k-20k per week, on an off for about 6 years and again regularly since March after a winter off.

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sirfredfredgeorge · 18/07/2017 19:37

For a woman, 20 minutes at parkrun would put you in the top 1%, 20 minutes at parkrun would put you in the top 200 40-45 year olds! I suggest that would be a bit better than good!

www.runbritainrankings.com/ has all sorts of numbers for people running that let you compare yourself if you want to.

Really though, it's about your own improvement

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HoldOnHoldOn · 18/07/2017 19:45

Try Parkrun if there's one close to you, it's great. Ive done couch to 5k over the last year and now run 30mins non stop 2-3 times a week. I did my first parkrun last week and loved it (once I'd got over the exam-like nerves! Plus I wasn't expecting there to be 500+ people there!). That's 5k and I did it in 40mins which is slow and I was 450something. But I was really proud of myself for doing it and running the whole thing and everyone was lovely. Highly recommended.

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revolution909 · 18/07/2017 19:49

I don't know.. I run HM distance on a regular basis. I've never been able to reach sub 30min 5k much less sub 60min 10k. Racing pace is very different to "on your own" pace. I think on your own a 30min 5k is more than acceptable :)

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AuntieStella · 18/07/2017 19:50

Take these with a pinch of salt, but I'd say

  1. anything under 30
  2. at 40, somewhere between 26-30 (but you do get some who are much, much faster)
  3. anything under 1hr10
  4. at 40, somewhere between 56-61 (but you get some much faster)
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timshortfforthalia · 18/07/2017 22:34

Also, not all 5 and 10ks are equal. My local parkrun is hilly and all on grass - my pb there is almost 3min slower than my fastest parkrun elsewhere.

I love my local run though so am happy clocking slow times

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Badgoushk · 18/07/2017 22:37

This is all really useful! Thanks so much.

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MelanieCheeks · 18/07/2017 22:40

25 mins for 5k is good going, depending on age. Many people doing a c25k have a celebration when then manage to sub 30. A 10k in under an hour is commendable.

If you get parkrunning, you can see the age record results at each event,

But really, you're only competing against yourself.

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musicalmama · 18/07/2017 22:43

Just did 5k for cancer research race for life after 6 weeks of couch to 5k training and with an already reasonable degree of fitness but having never ran before in 36 minutes. I wasn't the slowest or the fastest. I'm 27 and 5'3. Should probably be faster but I only have little legs!

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ItsAllGoingToBeFine · 18/07/2017 22:44

But really, you're only competing against yourself

This^ Honestly OP, a good time is one where you beat your previous best time - that's what most runners go by Smile

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Zippyzulu · 18/07/2017 22:59

I was in exactly your position a few months ago after getting stuck into c25k and getting fit for 40 (I have another 18 months!). I just couldn't work out what I should be aiming for. Eventually I just relaxed and went with the flow and can now do 5k in 28 mins and 10k in 1.04. Not the fastest in the world but a huge achievement for me and I'm not overly interested in chasing better times now. I'm sure you will know when you get to that stage too Smile

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TriHard27 · 18/07/2017 23:05

Off the top of my head.

25 mins for a 5k is good going.
20 mins is a fast female 5k and quicker than my best efforts.

Under an hour for 10k is what I'd say most female fun runners would aim for.
45min 10k is good.

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FV45 · 18/07/2017 23:08

welsh your "good" times are VERY good for 40 yo woman!

20 min 5K and 45 min 10K would maybe get you a podium finish in smaller races (especially if there are age category prizes).

I would say sub 30 5k is a good goal for someone who had recently taken up running but is fit and committed. Sub 24 would be good.

Likewise I'd say sub 60 and sub 50 for the 10K times.

Having said that, as others have said, it's your improvement which is really the measure of your fitness.

I am a keen and competitive runner. I knock a single second off my best time and I'm bloody delighted!

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timshortfforthalia · 18/07/2017 23:24

My very subjective opinion...

Flat 5k 40yo woman: 30 is respectable, 26 is good.

Don't know about 10k... Flat race, 40yo woman I would say if you run it all then that is respectable no matter what time. If you ran it on 53m, that would be about 8.5min miles which I would think was good.

I know some talented, committed runners of my age (also 40) and they are super fast - 20m 5k, 40m 10k. But they have been exercising most of their lives and are exception to the rule. If I compared myself to them I would get really miserable!

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bluegreenyellow · 18/07/2017 23:32

1-30
2-22-23
3-60
4-45
but i would say no matter what times you dont compare to other people it dosnt matter just do a race get a time then use that as a target.
times assuming your female

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mogulfield · 18/07/2017 23:44

When I was at my absolute fittest and running everyday I did a 20 min 20 second 5k and a 42 minute 10k, but I reckon anything under 30 min for a 5k and an hour for 10k is very respectable.
With my PBs I was winning races (smaller ones like park runs). Sometimes I would pick a smaller park run so I had a better chance of winning that week (I have toned down my competitiveness recently!!).

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AuntieStella · 19/07/2017 07:06

Parkrun results have a useful 'Age Grade' function (giving you a %age based on how you compare to the record holder of that category)

To get 51% in the women 40-44 category, your time would be 30m20

For women 35-39 it's 29m30

That doesn't allow for hills! There's over a minute's difference between my Parkrun time on a flat course and a hilly one.

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Sirzy · 19/07/2017 07:11

I would say the important thing is finishing. Your only competition is yourself so if you do it once it can give you a target for next time if you want!

My 5k PB is 29.36, 10k is 1.01 - that one minute is driving me mad but given my first 10k was 1.36 I am Pretty happy overall. For others they would be disappointing time and others they would be dream times.

Focus on going out doing it and enjoying it!

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Miloarmadillo1 · 19/07/2017 07:16

Does it matter? At my local Parkrun the first runner does it sub-20 minutes, the last one in 50+ and they equally deserve a cheer. Even the slowest person is beating the one on the couch. I'm 42 and not very fit, my 5k PB is 32 mins and I'm aiming for sub 30 by the end of the year and entering a 10k. Most of these events are very friendly and there is a huge range of standards.

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MaidOfStars · 19/07/2017 10:40

5km:
30 should be achievable for many.
25 is a decent standard.
20 is very competitive.

Double all those for 10km.

Currently 23 secs off a sub-25 5km. And 2 mins off a sub-50 10km. I don't like running fast though so little incentive to improve here.

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revolution909 · 19/07/2017 11:22

I feel like such a slow coach lol!

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Mulledwine1 · 19/07/2017 12:50

I think most people use 30 minutes as a benchmark for a 5k.

It definitely depends on the course though, on a hilly and muddy course in winter I can easily take 27 minutes whereas a flat course with a lot of tarmac will be 24 or sometimes even 23 something.

If you want to get faster, I'd suggest doing some strength and conditioning work too. I started working with a PT in October last year and have done my fastest 5k and 10k times for 3 or 4 years since then. And my fastest-ever age-graded - the age grading is always worth looking at to make your feel good about your achievements.

I have managed to come in the top three ladies at a few parkruns but not for a while. I do sometimes "win" my age group though (but not often, there are a lot of very fast ladies in their 40s!)

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LittleWitch · 19/07/2017 12:55

I ran a city 10k in just under 56 mins and got into the top 20 for my age group (52). That time would have made top 20 in pretty much every city 10k that summer (2015). My next target was sub-50 and I'm confident I could have done that as I've done it training, but arthritis has meant the end of my running. For context, when I mentioned my time to a colleague she laughed and said " God that's really slow."

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