What’s your running pace per km?

[Sodamncold]

I have improved during lockdown and I think (sadly) it’s because ice not been running with friends and so talking!

My routes are fairly hilly. I average 5.18 a Km. Sometimes a km on the route is as low as 4,47 a km but then on the steep climbs can be 6.5 a km.

But my average usually about 5.18

Length 6km - 12km

My son... 9 years old average 4.40 on a 5k run and arrives home not having broken a sweat!

Deffo doable. The answer is to run more, 5+ times a week, a ratio of 4 easy runs to 1 hard one. I don't know what your average weekly distance is but you need to be looking at 30-40 miles a week. Obviously you build up to it though. By running more at an easy pace you increase your body's efficiency at using oxygen which means when you push it you can run faster. But lots of faster running just tires you out.

I would love to run every day but I keep getting injured. This is my third injury in 18 months

The flat route I do is 5k, and it typically takes about 23/4 minutes. Fastest I've done it is 21 minutes in a race.
Haven't run since October though due to a bad injury

6m per k for a 5k at my fastest.
Over 7m per k for a half marathon. I just don’t seem to be able to go any faster, although I am overweight so maybe if I could lose a stone or two I’d be faster.

@ITonyah cycling is a good substitute for running. If you've got a bike you could do one or two of your easy "runs" that way.

@mommybunny interval training, mixing up your runs (so do longer ones, quick ones, hilly ones etc), use an app like strava which will encourage you to increase your pace on short segments and overall pace on your own regular runs. Make sure you take rest days and do complementary training/body weight training, and stretch (I use a yoga programme because I just cannot make myself stretch properly whereas can do 20-30 minutes yoga. It cured my injury last year and after that I was hooked) You don't need to run 35/40 miles a week, at all. It helps to run longer distances than you're race, eg if you can run 7 or 8 kms easily, then your pace over a 5km will improve

Thats interesting about it curing the injury. I am always getting injured despite running very slowly. What yoga programme to you use?

TeaAndHobnob I'm a bit scared of cycling, don't know why really. It's a calf injury, would I be able to cycle with a calf injury? I do have a bike.

No idea per km (will work it out in a mo) but as an aside, training at 'talking pace' is a really good pace to train if you want to increase your mileage.

5.58 per km is my average. Run distances vary between 6 and 10km. If i have done 5km under 30 minutes I am happy.

Running about 3 times a week but only cos i can't swim . It's not great for my back and i have to do yoga to properly stretch.

4.58 min/km apparently = 8 min/mile.
I am a competitive runner so it's faster for races.
I haven't raced 5k for a while, but my last one was 21 mins or so.

@ITonyah I had a hamstring injury, and I went to a sports therapist who helped but it was yoga (and rest from running, I took 2 weeks off and did yoga every day) that finally got it pain free. I just used Adrienne 30 days of yoga, and after about 5/6 days I began using her yoga for runners specific one. I don't know if it was a posture thing or just really giving the muscle good stretch but finally got pain free. I now do it 3 times a week. I have very tight calves and that affects my whole running technique.

thenewaveragebear1983

Amazing thank you. I have had a acl replacement and some hamstring removed for that so I expect that is what is causing the injuries. Feeling quite hopeful now. I actually love yoga but stopped going to class pre lockdown as I felt too old and fat. Thanks.

At the moment about 6 mins 45 per km but am about 4 stone overweight. When I am back to my goal weight it will be around 5 min 20.

@thenewaveragebear1983
It might be worth adding in some strength training too - I get tight calves but fixed with glute exercises clamshell, bridge etc) and some calf strengthening exercises (all advised by physio)
Your calves carry a lot of the push strain of running and more so if your posterior chain (glutes) are weak so need to be strong

I carry extra timber so have had to make sure I cross train to avoid injury

I was hovering around 6.05 at the start of lockdown and have improved to 5.40ish. I was delighted the first time I got below 30mins in a flat park run, so seeing my 5k at the 27/28 mark is hugely exciting for me.

more so if your posterior chain (glutes)

Yes, me

@Veterinari I did do a few classes a week prior to lockdown but not so much since, and I'm noticing it now. I have one leg slightly longer than the other which is the root cause of most of my injuries and run on the balls of my feet up hills which is just a bad habit I've got into and I live in a very hilly area so every run is hilly.

If you've never had a proper sports massage I would honestly recommend one, the stuff she could tell about my running technique simply through massage was incredible and the bits you think are weak are usually not the actual cause of your injury. It never as easy as just 'going for a run' is it?!

My long run cruising pace is about 7.30. trying to push my 5k pace back down to 6. I can do 1.5km at 5.2. Fast run is about 4.3 but that's no more than 30 - 40s at the moment.

Been playing with speed sessions in my lockdown runs!

Bizarrely on my last long run I was happier at 7.20/km than 8/km (was trying to keep hr low on the first half, 2nd half into a headwind I ignored the HR coz haily headwind sucks and HR stayed lower - weird)

I'm around 7mins 30s at the minute. Have been out a lot over the past few weeks but didn't really increase speed so I've now tried to add a mixture of long slow runs and short fast ones. It's helping with lockdown weight gain but I'd need to lose a few pounds to significantly increase my speed.

Around 7 but I live among steep hills and I’m fairly fat.

About 5:30/km. I don't usually aim for speed, and almost always run hilly routes as live in a valley. Fastest I ever get is just under 5. Taking short runs quick is fun though!

There are some fast runners here!

My best pace for a half marathon is 5:05/km. That was last year and I've dropped in fitness since then though.

For a 5km, my best pace is 4:51/km. I'd like that to be a fair bit faster.

@thenewaveragebear1983

Oh yes I'm a big fan of spirts massage - and cross training
Yes I have similar leg length issues so I feel you pain. Finally feel like I'm getting it sorted after years of injury but definitely strength training to even out the weakness has helped.

I'd never have thought my Achilles tightness would be helped by glute exercises!

I'm currently at around 7 to 8 kmph, I've just started running again after not doing it for years. Need to get a lot quicker for beep test at work.

What is a good time for 5km's? I am worried I am slowing down