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The Average 5K Time - And How To Get Faster

21st December 2020

21st December 2020

By Shivraj Bassi

Running 5K is an important achievement for new runners. The distance is manageable yet challenging, and 5K races are popular with runners of all ages and abilities. 

Knowing the average 5K run time allows you to compare your speed with other runners, and puts you on the path to running faster, setting yourself goals and planning your next (or first!) race. 

What’s the average 5K time?

The average time it takes to run a 5K, whether you’re racing or simply jogging by yourself, depends on factors including your age, your gender and how long you’ve been running for. 

A 5K average pace per mile for women is around 13 minutes, and for men it’s 11 minutes. This means the average time to run a 5K for women is around 42 minutes, and for men it’s 35 minutes. 

Runners with more experience may be able to achieve a pace of eight minutes a mile, resulting in a 5K run average time of 26 minutes. If you’re walking a 5K race, you can expect to get from start to finish in around an hour. 


Whatever the time you achieve, completing a 5K race is still a great accomplishment - and now you’ve done it once, you can work on becoming faster and stronger. 

The current world records for a 5K, as provided by the International Amateur Athletic Federation IAAF) were both set in 2019. For the women’s race, Sifan Hassan achieved a time of 13 minutes and 44 seconds. For the men’s, Julien Wanders hit a time of 13 minutes 29 seconds. 

Preparing for your first 5K

3.1 miles may appear at first glance like it’s a walk in the park, but for new runners, it’s important to properly prep to achieve the best possible average 5K time. 

Interval training is the best way to prepare. Start with runs of around 25 minutes, divided into internals of running and walking. For example, you could run for two minutes, then walk for one minute, and repeat. By slowly increasing the amount of time you run each time you train, you’ll increase your running distance slowly but surely every week. 

It’s important to support your body while you’re training. Innermost’s The Fit Protein has been formulated exactly for training such as this, and will rehydrate your body and restore energy as well as supporting muscle growth and repair. To go that extra mile, The Energy Booster will help to raise your energy levels, improve your stamina and enable you to push yourself further, all crucial attributes when you’re working on improving your average 5K run time. 

Nootropics can also be a great choice for helping you to focus your mind on the task at hand, and stay honed in on what you want to achieve. Our The Focus Capsules contain research-backed ingredients that help you increase your focus and concentration even when you’re under stress.

Improving your 5K run time

Interval training, mixing up the types of running workouts that you do and incorporating strength and flexibility training to your regime will help you to shave minutes off your average 5K time. 

When you’re out on a run, try switching between the pace and type of running you’re doing. A mix of low-effort jogging, comfortably challenging running and sprinting will keep your body on its toes. 

It’s also crucial to stretch and to properly warm up for your runs, to improve your running efficiency and avoid injuries. 

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Looking to maximise your results when it comes to those all-important fitness goals? Wanting to make sure the products you're using are safe? Of course you are. When choosing the ideal fitness supplementation, it can be pretty overwhelming. Not only are you choosing the correct supplementation for your fitness goa, but you’re then navigating which ingredients to avoid in protein powder, and any other supplementation you may be taking. It can be a minefield. Don’t let this put you off, though. Don’t ignore the ingredients on your products. If anything, take extra care when reading them. They’re more important than you may have even already thought. When it comes to the top ingredients to avoid in supplements, you’re looking for a few key things. And we’re going to break them down for you. From added sugar to unnecessary fillers, here’s your one-stop guide to ingredients to avoid in supplements, by yours truly, Innermost.  Without further ado… Innermost’s top ingredients to avoid in supplements Whilst we could spend all day talking about the benefits of natural supplements such as nootropics and adaptogens, this isn’t the time. Sticking to natural products will help you to avoid fillers in supplements and other ingredients to avoid in supplements that we’re going to mention, but firstly, let’s list our top four ingredients to avoid… Added sugar Unsweetened protein powder can taste pretty bland. This is when some wellness brands turn to sugars to help out. And whilst it’s important to maintain recommended glucose levels in your diet for energy boosting purposes, added sugar is quite frankly, unnecessary. You should try and cut down your sugar intake where possible, so any fitness supplements that use added sugars should be avoided. Added sugars are also highly addictive, and should be avoided for this reason alone. Check the ingredients of your supplement to see what sweetener has been added here. Added sugars have been linked to obesity and heart diseases, so are best to be avoided. There are plenty of healthier alternatives to added sugars, such as natural sweeteners… for example. Xanthan gum (and other fillers) One of the absolutely key ingredients to avoid are fillers in supplementations. Common fillers in supplementations include: Cellulose Gelatin Starch Talc Silicon Dioxide Titanium Dioxide …just to name a few. Sometimes referred to as bulking agents, fillers in supplementations are used for a number of reasons: To keep manufacturing costs low To achieve a desired supplementation texture To up the amount of product a customer receives Whilst you may be under the impression that your protein powder only includes protein, that is not the case. Make sure none of the extra ingredients are any of those harmful fillers mentioned above, as the presence of these can not only reduce the quality of your supplementation, but can cause bloating, gas and gastric discomfort – amongst other health issues (that we will go into later). Not what you want. Here at Innermost we are committed to not using these harmful fillers in our products. You can be sure of it. Vegetable oils and fats Often included to increase the richness, texture and taste of fitness supplementations, these oils can actually wreak havoc on your intestinal system. These oils are harmful to our diet in large quantities, so including them in fitness supplementations is entirely unnecessary. Not only unnecessary, but harmful. They also add a large quantity of calories to your supplement, so if your fitness goal is to lose weight, these are definitely to be avoided. Skimmed milk powder Used to bulk up powders that are lacking in quality, skimmed milk powder can be a nightmare for anyone with a lactose intolerance. Skimmed milk powder should be avoided due to their high lactose sugar content, which can be pretty harmful to your gastrointestinal system. Think bloating, constipation, and gas. Not pleasant. Excess lactose and sugar can also cause acne and nausea… even to those that don’t have a particular aversion to lactose or dairy. Why should I avoid these supplement ingredients? All in all, every ingredient we have listed above has been linked to detrimental effects on users health. Whether that effect is organ damage, risk of acne, weight gain, heart defects… or even death. Now, that may sound pretty serious (and it is), when using supplementations with these harmful ingredients in them every day, you’re really putting yourself and your body at risk. Instead, opt for natural ingredients, from reputable brands. The less ingredients the better, and if they’re backed by research, that’s the goal. That’s what we call a well and truly clean protein powder. Summary If you spot any of the above ingredients in a potential protein powder or supplementation, no whey should you be adopting the product into your routine. Cheesy protein puns aside, though, it’s important to track what you’re putting in your body. Read more