At your current weight, a 20 minute 5k isn't likely. If you can drop 19kg slowly you should be able to take over 4 minutes off your 5k time. At this weight, with good training, I think the goal becomes highly achievable for most males under 50 years old who are able to train consistently without injuries. 6. filipsize.10K Pacing Strategy. The 10K, a challenging distance that lies between a sprint and a marathon, demands both speed and stamina. Stats and research papers have shown that the 10K is a formidable challenge. On average, most runners tackle the 10K at a pace that is about 10 to 20 seconds per mile slower than their 5K race pace. Running too quickly also results in bringing on other issues like shin splints, and other aches and pains. So, try and stick to a routine. Run C25k for 3 days a week, for the 8-9 weeks (or how long it takes to finish). After that, try and continue the habit and run for 2-4 times a week.
Using a 5k race as a test run, the researchers found that runners who used caffeine prior to their 5k race improved by 1.0 to 1.1 percent (this means a 20-minute 5k runner would run 10-13 seconds faster just by using caffeine). While this isn’t a huge improvement, it does prove that the science translates to real-life running situations.
Been feeling really good lately so I thought I’d pick a flat course and really see where I was at speed wise and BOY does mileage pay off. A bit of background/thoughts for those interested, only started running January 2019 and ran a 30 minute 5k at the end of that month. Ran a sub-1 hour 10k in feb 2019 and a sub-2 half in March/April.
For some 3km on 15 minutes is slow, others would consider it quick.When I started running that would've been a good/quick run if I had those times. If you are just starting to run, you are at least in a good position to increase the duration of your runs. Sooner or later, you will be running that pace for 10k.