5km 30 min
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If you want to run a sub minute 5km time then you’ll want to get your 5k pace at minutes per mile or minutes per kilometer to come in at just under your desired time. Scroll down for the splits for each km to know exactly what times you need to be hitting on each of those markers.
With the popularity of parkrun and various couch to 5k training plans, it really is a popular, and achievable distance for most runners. If you want to get that sub 5k then putting in the correct training will help as every second can count and you’ll realise how attainable various milestones are.
Most 5km races and events will be marked out with single kilometre intervals but we know that most runners have a preference so we’ve included the splits below in both miles and kilometres.
Pacing in miles
| Mile | Split |
|---|---|
| 1 | |
| 2 | |
| 3 | |
Pacing in km
| KM | Split |
|---|---|
| 1 | |
| 2 | |
| 3 | |
| 4 | |
| 5 |
How to run a 5km
5km is considered to be a relatively short distance when comparing to other popular running distances such as 10km and half and full marathons.
Whilst there can be tactics used for getting PBs, for most it’s simply about hitting these paces for each k
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5k in under 30 minutes Training Plan
Reading time &#; 8 minutes
Breaking 30 minutes for 5k
The sub 30 minute 5k is often the first real running goal for a new runner after becoming able to run continuously. The popularity of both the Couch to 5k programme and Park Run has created a vast number of new runners. Some — those blessed with appropriate genes — will crack 30 minutes for 5k on their first attempt; they might well go on to threaten the 20 minute barrier with some focussed training. As the saying goes, if you want to be a highly successful runner, choose your parents well — and then train and train some more. For many though, the minute 5k is found only after some more training.
Anyone who cannot currently run 5k in under 30 minutes is limited by either speed or endurance and possibly both. So although there are many and varied approaches to improving your 5k time depending on the individual, the aim remains the same; running 5k or miles at an average pace of 6 mins per k and per mile.
Who is this plan for?
Aside from the obvious runners who want to run under 30 minutes for 5k.
- New runners, who can run for 5k.
- Runners who usually run at the same, consistent
Plan treningowy na 5km poniżej 30 minut, 25 minut inom 20 60 sekunder od Edyty Litwiniuk
12 lutego Redakcja 5/10km
Do biegu na 5 km New Balance zostało 7 tygodni. Jeśli chcesz poprawić swój wynik, warto wdrożyć systematyczne przygotowania. Edyta Litwiniuk przygotowała trzy plany treningowe dla osób średnio zaawansowanych inom zaawansowanych, które regularnie biegają i chcą poprawić swoje czasy na dystansie 5 km.
Dostępne plany:
- Plan na złamanie 30 minut (tempo docelowe min/km)
- Plan na złamanie 25 minut (tempo docelowe min/km)
- Plan na złamanie 20 minut (tempo docelowe min/km)
Każdy z nich zawiera kluczowe elementy przygotowań, w tym interwały, przebieżki, trening siłowy inom stabilizacyjny. Wybierz odpowiedni dla siebie inom przygotuj się do startu!
Legenda do planów treningowych
- Tempo docelowe – tempo, w jakim powinieneś przebiec 5 km.
- Trening górnych części ciała – ćwiczenia wzmacniające ramiona, plecy i korpus.
- Trening dolnych części ciała – ćwiczenia wzmacniające nogi, poprawiające siłę i stabilizację.
- Core stability – ćwiczenia na mięśnie głębokie inom stabilizację tułowia.
- Przebieżki – krótkie odcinki (ok.