Each week she walked less and ran more until she gradually found herself running 30 minutes. More: 3 Ways Speed Workouts Can Boost 5K Training The program culminated in a 5K.... I run a 10-minute mile on the treadmill, so I run 5k in 31:15, as the poster above. I'm running my first outdoor 5k this weekend, so I guess I'll know after that! I'm running my first outdoor 5k this weekend, so I guess I'll know after that!
As you can see below the c25k is a 3 day a week program and I've designed it in such a way that the third run of the week is the longest run and the 2nd run is usually the shortest. Choose any 3 days of the week but make sure you don't run consecutive days how to make an extension run in incognito 16/02/2008 · Re: Training Journal: The 3 minute kilometer. Took the last 3 days off as I was feeling a bit overtrained after going hard 4 days in a row. I ran today, but before I get to today's workout I'll summarize last week.
15/06/2007 · the second question is not relevant. the begginer can easily improve 30 secs per km in few months, if it is from 9 min to 8:30 and perhaps from 6 min to 5:30 as well.
Just simple maths. 3.2 km in 10 minutes or 0.167 hours. Now calculating you average speed for this distance.. It goes like 3.2/0.167 = 19.16 km per hour or roughly 12mph.