Healthy diet and adequate sleep Warm up for at least 10-15 minutes before training, and do static stretching after training Improve endurance and speed through interval training and switching treadmills, mountain roads and rugged terrain Muscle strength training and running training are carried out alternately, and a lot of stretching exercises are done to relax the body and maintain flexibility Improving speed should increase endurance and muscle mass.
Focus on “happy running” in blue 👉 Video number with the same name 5K is a relatively easy goal for beginners, while it is a very basic amount of training for marathon runners.
If the training lasts for several months, supplemented by cross training such as swimming, cycling and elliptical machine, the running performance can be gradually improved and faster.
The average speed of beginners.
After deducting the factors of great personal differences such as health level, we can preliminarily understand the expected 5K scores according to age and gender, as shown in the table below.
Most runners with regular running habits can run a kilometer between 5 minutes and 30 seconds and 7 minutes and 30 seconds, which means that it takes 27 minutes and a half to 37 minutes and a half to run 5km.
How to run faster? In addition to spending weeks or months running, you also need to consider some techniques to improve your running speed, including:.
Nutritional supplement training should supplement sufficient protein, healthy fat and compound carbohydrates, eat fresh fruits, green vegetables and healthy protein every day, and reduce the intake of alcohol and processed sugary food.
For example: do strenuous exercise for 1 minute, then recover for 2 minutes, repeat 4 groups for 12 minutes; Or run at high speed for 2-5 minutes, and then spend the same time jogging, a total of 4-6 groups.
If you are a new runner, 5km is the most suitable milestone for running.
If you run at a pace of 5 points per kilometer, 5K can be expected to be completed in about 25 minutes, but for many people, such a result is not easy.
It is recommended to do a variety of endurance sports and train at medium and high intensity, such as riding, volleyball, swimming, etc Try yoga, Taijiquan or dancing at least once a week to exercise your body in different ways Rest at least one full day a week If you are not familiar with running, start with 20-30 minutes and gradually increase the training time Improve coordination and balance through the following exercises: – Walk or run with high legs – Jump or run at an exaggerated pace – Straight leg jump – Kick your hips forward – Small step jump and one leg jump training – Sprint interval training can repeatedly stimulate the body through interval training to make the body adapt to the target intensity.
It is also a training goal set by many beginners at the beginning.
Generally speaking, 5km is a running distance that most people can reach with a little exercise.
Let’s see what level our 5km running time belongs to in the crowd, whether it is higher or lower than the average level, and then try to set a 5km goal for ourselves and give ourselves a little motivation for progress! According to the average score of age and gender, factors such as age, gender and health level will affect the time of running 5K.
Walkers need about 9 minutes and 20 seconds to 12 minutes and 25 seconds to walk a kilometer, so it takes about an hour to walk 5km fast.
If you are already a runner, 5km is a good way to challenge yourself in summer.
So, this summer, let’s set a 5km goal and make a new breakthrough in adversity—— Source: Healthline -.
Many runners’ 5K scores fall between 30-40 minutes; For walkers, 5K takes about 45-60 minutes.
For beginners, it is common for the initial target pace to be between 5 minutes, 30 seconds and 8 minutes, that is, it takes 27 minutes and a half to 40 minutes to complete 5km.