Most of the next best, about 40–50 people finishing in 20 to 25 mins, Most of the others run a 5K between 25 to 35 mins, and a few would take over 35 mins and even go up to 50 mins. Refer to the
Pace run distance Pace speed kmh Pace speed mph; Sub 14 Minute 5KM Pace and Speed: 14 minutes : 2 minutes 48 seconds : 4 minutes 30 seconds : 5km: 21.4kmh : 13.3mph : Sub 15 Minute 5KM Pace and Speed: 15 minutes : 3 minutes : 4 minutes 49 seconds : 5km: 20.0kmh : 12.4mph
Sub-21-Minute 5K Pace Chart. If you hit the splits listed below, you’ll finish a 5K in 21 minutes. Shave a second somewhere along the way, and you’ll finish sub-21. (If that’s not the time you want, you can pick a different 5K pace chart .) The splits are listed in both miles and kilometers, use the buttons to toggle between the two.
Hill sprints are another way to maximize the effectiveness of a 20-minute run. Find a short, steep hill and sprint up, and then jog down before attacking the hill again. Focus on using good form and driving your knees up towards your chest as you pump your arms. Lean slightly inward towards the hill.
Plan Duration. As noted, this plan is only 8 weeks. This is the point where you are fine tuning your speed and endurance to hit that Sub 30 minute 5K. Prior to starting the plan, you should be running at least 3 days per week, with 4-5 miles feeling like a doable distance. The 30-Minute 5K Plan; The 20-Minute 5K Plan; The Elite 5K plan; Interval Training. Once you can run at a slow pace for 30 to 40 minutes without panting for air, start doing some interval training. Interval Training involves pushing yourself as hard as possible for a set time, followed by a rest period, and repeating the process.
Some runners add 20 seconds per mile each time you double your distance. For example, if you've run a half marathon (13.1 miles), find your average minutes per mile, add 20 seconds, and multiply by 26.2 miles. Marathon coach Hal Higdon suggests multiplying your 10-kilometer finish time by 5 to find your marathon finish time.
How to Run 5K in 22 Minutes 20 Seconds. This is a helpful guide to understanding how to run smarter and achieve your goal pace. Bookmark this page or print it to take it along on your training runs. 1. Determine Your Pace Goal. Running a 5k in 22 minutes 20 seconds requires that your average pace is 7:11 per mile or 4:28 per km.
8 x 400m (or 2 minutes) starting at 10K pace or 80-per cent effort for the first and working your way down to mile pace or 100-per cent effort for the last with 90 seconds rest after each. Cooldown. Thursday: 8-12 x 200s. Warmup. 8 to 12 x 200m (or 1 minute) at goal 5K pace with “floating recovery” 200m jog after each.
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The 5K pace chart below divides each mile split for different speeds. You’ll definitely be able to find what works best for you with a range of paces from 4.30 to 15.00 minutes per mile, broken down in 30-second intervals. You can also use your present 5K pace to choose the pace target for the intervals from the table below.

To be able to confidently say "I could run sub 15 in a 5k" you're looking for the following markers imo in your training and races: Semi-Equivalent PBs - 1500 pb approaching 4 flat (if not under), mile pb under 4:25, 2k easily under 6 min, 3k also sub 9 min, 10k at least sub 32 min, 1/2 marathon sub 1:11.

Mary Decker was the first woman to run a mile under 4 minutes and 20 seconds, with a time of 4 minutes and 17 seconds in 1980. Violet Piercy was the first woman recognized by the International Association of Athletics Federations to run a marathon with a time of 3:40:22, according to Runner's World .

Most 5K race organizers report an average finish time of approximately 30 minutes for male runners and 36 minutes for female runners. Of course, these averages vary with age and running experience. If you’re setting out to run your first 5K race, don’t put too much pressure on time.

Week 1. Day 1: After a 5-10 minute warm-up with a brisk walk, begin your run/walk intervals. Run at an easy pace for 1 minute, then walk for 5 minutes. Repeat that sequence 3 times. Day 2: Run at an easy pace for 1 minute, then walk for 4 minutes. Repeat that sequence 3 times. Try to work on using proper running form.
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    • how to run a 5k in 20 minutes