Is 5k in 21 Minutes Good? Simply put, yes, for the majority of people, running 5 kilometers (3.1 miles) in 21 minutes is a very respectable time. This is quicker than the typical pace for most recreational runners, or about 6 minutes and 45 seconds per mile. Perspective: World record 5K on road, 12:51 or 771 seconds. A 20 minute 5K or 1200 seconds. 20 minute 5K is 55.6420233% slower than 5K road WR. World record 400m, 43.03. Multiply 43.03 x 1. You will need to sustain 3 minutes 36 seconds per kilometer for 5 kilometers to run a 17:59. Remember, you don’t want to do long, slow easy runs every single weekend. A big mistake runners make is running too many miles or kilometers each week too slow. So, your goal is to sustain sub 18 min 5k pace more effectively than your competition.
If you are unable to run a sub 30 minute 5k while training exceptionally hard, it is probably time to get yourself into a running group with some people who can teach you how to train and run correctly. Incidentally, for the most part, you should not be training exceptionally hard. 80% of your training should be easy. Great-Gap1030.
I went from a 25 minute 5K to a 21 minute 5K in about six months a couple years ago just from marathon training. I had a goal of sub 20 but never really focused on it and didn't get there. Then last year I think I was capable of running a sub 20 5K during half marathon training (ran a 21 minute 5K tempo run the day after a brutal 15 miler) but ALWAYS HAVE A REST DAY (this means from running, leisurely bike ride is good for your mobility. Then play with diet, time, hydration, stride length, and run length. Gradually increase the distance after you hit 5K (3.1miles) AND then when you can go further 10k (6.2 miles) do a mix between longer and shorter runs. 20 minute easy run, 10 minute tempo run, 20 minute easy run; 10 minute tempo run, 3 minute jog, 10 minute tempo run; Ideal for trail runners: Fartlek training. 8-7-6-5-4-3-2-1 minute Fartlek run, starting at tempo effort and increasing to VO2 Max effort for the last few minutes. Take a recovery jog in between the first five intervals. BSvkt.
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    • is a 21 minute 5k good