5km run times calculator download

Print, share and download route maps, directions and elevation profiles. Simply enter any two variables pace, time or distance into our pace calculator below. The degree to which the test predicts 5km times is high. Calculate your running pace for common race distances such as 5k, 10k, half marathon and marathon, or enter your own distance. For example, find out what pace you need to keep to run a 28minute 5k or a sub 2.

Running pace calculator, training plans, and coaching by renowned running coach, greg mcmillan. Invested in a better pair of running shoes meant for longer distance. Enter your target distance in km in the first row, and your target timing in hours, minutes and seconds in the second row our pace calculator will automatically display the pace you should be aiming for that is, the time it should take you to run each kilometre at the third row. If you have run a race over a standard distance recently you could use an online pace calculator to predict your potential over 5km there are lots of different pace calculators you could use. But bear in mind that these tools should only be used as a guideline though, as there are many other variables that can affect your performance. The popular couchto5k app does exactly what it says. You will be joining 1250 other hearty souls on a magnificent trail running experience. The runners world race time predictor does exactly what its title suggests this calculator lets you input a recent race time, to see what you should be capable of at another distance. Week two you will run 1 minute walk 1 minute for 20 minutes, week three, runn 3 minutes walk 1 minute. Its true that when you first start running hill sprints, theres an inherent injury risk. You can write it yourself, follow my 5km running program or use apps like this one, which do it for you and will even send you a reminder of what your run is for that day. Determine what your pace was for your training run around.

On average, runners and walkers who train with runcoach improve their race finish times. In middle row the info about predicted distance isnt shown. Id say those are fairly good times, achievable by the vast majority but requiring serious training. Using an old race time tells you what you could have run for other distances at the time of the race, but not necessarily what you could run now.

To get the most accurate predictions, it helps if your previous race was similar to. It lets you create and share routes, calculate distances, and view elevation profiles for those routes. If this is your first introduction to trail running this is a perfect course for you. To use the calculator simply enter your age, sex, distance and time. The average 5k time depends on a few factors, including age, sex, and fitness level. Beginner no running experience intermediate sub 27min for 5km paces just an e. Run hill sprints after an easy run 12 times per week. Contains distance presets for events like 5k, 10k, 15k, half marathons, and.

Work on amping up your workout by incorporating things like hill training and increasing the duration of your regular workout routine. A fit athletic 20 year old male should be able to put in some consistent training i. How your 5km run time can predict your 10km, 21km and. Heres a good one to start with do each one three times a week and start running 5k in a month. Recovery very easy running, done whenever you are tired or sore, like the day after a race or hard workout. Whether youre running your first race, trying to pr, or going on a. Along the way, it tracks your time and distance via gps, and a virtual coach.

If you quote information from this page in your work, then the reference for this page is. This simple race pace and finish time calculator uses your recent race results to give you a clear table of your predicted race time for other distances, such as 5km, 10km and half marathon. Use a combination of long runs and interval training to improve your endurance. Mcmillan running the worlds best running calculator. This is a repost of one of my answers to a similar question. We try to simulate the real world scenario as much as possible, but it is not always possible to have the same speed over a continous period of time. Jog slowly for 1 minute, and then walk for 1 12 minutes.

To know your pace time at different distances, use the calculator on top of this page. Free route planner for walking, running, cycling and more. Compare running finish times calculator 5k, 10k, half. Its important to have planned a diverse training program. Really it depends on what you think you can handle. The speeds shown by download time calculator is purely theoretical. With the help of the couch to 5k program, in less than seven months, i went from a 47 year old, 104kg, 30 cigarettes a day sort of guy to an 82kg, 0 cigarettes, running 45 to.

Average running speed in kmh or mph, pace calculator. Compare your running time to the time of your fellow runners. If you are a true beginner like i was, and dont want to buy the app, you should start with a walkrun plan. Jack daniels vdot running calculator run smart project.

The best approach is to half the time you want to run your 10km in so 30mins and set your goal at getting 5km in under 30mins. What are the average 5k and 10k finish times in the uk. If you wanted a target for a beginner 40 minute 10k seems to be the classic. Using this calculator you can see how many people, in general, are slower than you at the distance you are competing at. You are running up a steep hill as fast as you can, after all. C25k, is a fantastic program thats been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks. The program can be completed over an 8 week period, with the goal to be able to complete a 5km run. A collection of road race running statistics, 5km five kilometre, 10km, half marathon and marathon race results for the average runner, male, female and total race finishing times analysed. You could run 5 kilometers every day if your body let you, and that would be the most effective at losing weight simply because its the most exercise. Workout apps for runners fitness apps 2020 runners world. An agegrading calculator to determine equivalent performances across. Enter a distance you have run recently in the first field after the i have run.

Congratulations on signing up for the 2017 run for the toad 50km. After calculating your running pace zones, you can also print your results or download as a pdf below. Analysis of the test result is by comparing it with the athletes previous results for this test. This means theyll reach 3,500 calories and thus lose a pound of fat every nine days. For example, find out what pace you need to keep to run a 28minute 5k or a sub2.

In particular, they allow runners performances, no matter what their age, to be corrected to what they would have been achieving in their prime years, and permit valid comparisons to be made between people of different ages. Pace calculator calculate your 5k, 10k, half marathon or. A good first week of running is 20 to 30 minutes total of joggingrunningwalking three times a week. Continue on this course until you can run 10 and walk 1. To determine your pace, go to the nearest track or any flat running trail. How to go from couch to 5k in one month we only do this once. Your fitness level is then converted to an equivalent 10k time, for easy comparison with other race results at different distances. Time yourself to run 1 mile at a conversational speed. Speed work, whether you do fartleks on the road, highintensity interval training, or repeats on the track, demands that you run at a challenging pace. The calculator race times indicate what you could run for various distances if you are properly trained for. For an analysis of your vo 2 max score see the vo 2 max page.

Pace calculators are useful for both new runners and expert runners. Start with eight second hill sprints and only three repetitions. On the go map is a route planner for running, walking, biking, or driving. Start small with 5km in 30min, then 5km in 25min, then 7km in 30min and slowly increase till 10km in 50min.

The idea is to get you from never running to 5k runs in nine weeks. During the run, i listen to music and daydream a lot. To use the calculator, enter your actual or target marathon finish time to get a minutespermile pace. Download zwift to your supported devicelike your phone, ipad, or cast it to. Runners tend to slow down as they age and men tend to produce faster times than women. Easily determine your pace per mile andor pace per. Its the most accurate running distance time tracker available on the market, packed into the. The running program is designed for those who do not complete much regular exercise and have a basic fitness level. Select the units for the distance you ran, either kilometers or miles 1600 meters 1. The 5k beginning run program is geared towards new runners who want to run a 5k successfully. This app shows you real time estimate for 5km, 10km, half marathon and marathon while running hard just add it to your running sport mode and see what times you could reach. Running pace calculator calculate your finish time for popular race distances 5k, 10k, 10 mile, half marathon, marathon based on your expected pace. For example first week you can run 1 minute and walk 2 minutes.

If a 160pound person burns about 394 calories every 5k run and runs seven days per week, theyll burn a total of 2,758 calories every week. Running 5k every day will result in a high number of calories burned per week. The runwalk program is best suited for those who are exercising regularly 34 times per week. But, you can expect to finish a 5k in roughly 30 to 40 minutes. The calculator also shows your predicted race pace in kms and miles. Running age is a method of comparison between the race time and the world record time for competitors of older and younger runners of the same gender and opposite gender. I am also trying to mix in some intervalfartlek guided runs on the nike app periodically to help with strength and speed. Results are based on 35 million results collected in the last 20 years from more than 28,000 races. Dont drop your 10km run out of your week, but just run it as you normally would, its a good endurance run and reminds you of the distance you are looking to achieve. Done wanted to know what formula you use to work out your race pace for example if you take your 5km run time and multiply it by 2. This online running age calculator finds the achievement percentage of athlete based on their age and gender. You can track your pace and distance, set goals, and even listen to your favorite playlist during your training sessions.

From run tracking to music and motivation, we rounded up some of the best. Some other features include a time and distance tracking, integration with music, and heart rate monitor support. Calculate pace based on time and distance as well as the effect of altitude, temperature and wind. Note that the same time for the same distance will yield a different age grading according to whether it is run on the road or the track. The predictions will be less accurate if you, for example, use a flat, fast, cool road marathon performance to predict a hilly, trail 50k in hot conditions or use a 1600m track time to predict your 5k cross country times. The conversion is based on equivalent fitness, not equivalent pace. If you are currently exercising less, that is okay. Here is a time 5k chart i made based off males, add about 1. Enter the time it took you to run that distance, in hh.

Download time calculator calculate download timespeed. Used to experience race pace conditions for those training for a marathon or simply as an alternative to easy pace running for beginners on long run days. Youtube how to run so i am aware of my running form. How your 5km run time can predict your 10km, 21km and marathon times todays question comes from done van eck. Track races tend to result in better performances than the same distances run. Generally in the range 7584% of vo2max or 8090% of your hrmax. How often should i go for my 5km run in a week to lose.

For male runners in the uk, the average 10k finish time is 00. Race information race expectations race preparation split times tables race points race age correction races and heart rate monitor recovery measures worldrecords chronology worldrecords. You can start your aerobic base building by doing a runwalk plan, like the successful couch to 5k plan. Running pace is established by how fast you can run for 1 mile average. Over the 10k distance, the average finish time for all uk runners is 00. You may want to follow the walkrun 5k program and build your way up. Would you like to improve the quality of your training and run exactly as fast as you should. The running calculator uses the distance and finish time of your most recent race to approximate your current level of fitness. This weekly program should include one long run, 12 sprint sessions, a steady state run and recovery day. Week 1 for your 3 runs in week 1, you will begin with a brisk 5minute walk, then alternate 1 minute of running and 1andahalf minutes of walking, for a total of 20 minutes. You can choose from preset track or road distances or specify your own.