5 km 23 minutes what level, 5 km 13 minutes what level

5km and 23 minutes is a relatively fast running speed, equivalent to a pace of 4 minutes and 32 seconds per km. This is a pretty good result for an amateur runner.

However, to assess a person's running level, there are many more factors to consider, such as endurance, explosiveness, recovery, age, weight, height, and running experience, among others. Therefore, a 5km and 23-minute run alone cannot accurately assess a person's running level.

Summary. If you run 5,000 meters in 13 minutes, the pace is 2 minutes and 36 seconds, which is very fast and belongs to a very high level. Because most of the running enthusiasts around them, if they usually run five kilometers, the pace is basically about five or six minutes, and those who can run to a pace of more than two minutes definitely belong to the god-level characters in the running circle, which is also a very commendable pace that they usually work hard for.

If you run 5,000 meters in 13 minutes, the pace is 2 minutes and 36 seconds, which is very fast and belongs to a very high level. Because most of the running enthusiasts around them, if they usually run five kilometers, the pace is basically about five or six minutes of trembling time, and the posture shouts that those who can run to a pace of more than two minutes definitely belong to the god-level characters in the running circle, which is also a very commendable pace that is usually exercised hard.

What is the 5km world record.

Uganda's Joshua Cheptegei broke the 5km world record in the Herculis Road 5K Race in Monaco with his partner, and he ran 12:51!

5 km and 20 minutes is an excellent level too.

For many veteran runners, 5 km is just a warm-up distance. For novices, it is not a big problem to run 5 kilometers for half an hour with a diligent exercise.

It is really difficult for a novice to run 5 kilometers in 20 minutes, and those who can run 5 kilometers in 20 minutes can be said to be a running god among amateur runners.

Precautions for a 5K run:

Since running 5 kilometers is too long, go to the bathroom between runs, and don't drink too much water, you can eat some high-energy foods such as bananas to fuel your run. And prepare professional running equipment, which can reduce the stress of running and help you complete a 5km run better.

After running, don't sit down and rest immediately, after all, the amount of exercise for 5km running is still relatively large, don't drink water immediately, wait until your breathing is stable, then drink water and sit down to rest, and after the end of running, you should press your legs in time, which can effectively improve flexibility and enhance exercise ability.

The above content reference: Encyclopedia - long-distance running.

The above content reference: Encyclopedia - Running.

5 kilometers 22 minutes and 30 seconds belongs to the awesome level, the awesome level.

5 kmAt this level, the speed is gradually moving towards 4 minutes, and most people at this level are almost people with a certain foundation, and they have also been professionally trained, which can be described as very powerful. For girls, 20 minutes and 20 seconds can reach the national second-level athlete level, isn't it very powerful, applaud yourself.

Benefits of running:

This is one of the most basic benefits of Bijian running, which strengthens the body and improves immunity.

Because when you run, your blood flow rate will increase, your oxygen intake will increase, and your immunity will also improve, which in turn will make your body better. People who regularly run and exercise have a good physical fitness.

Generally better. Nowadays, especially some middle-aged and elderly people, most of them use running to strengthen their bodies.

3 km and 13 minutes is the level of a professional athlete.

If you talk about running 3km for 13 minutes, then you are more than capable of becoming a professional athlete. Professional track and field mobilization, with the change of age, the standard time range of the 3,000-meter run is 12-19 minutes, and ordinary people must not be compared with professional athletes, so ordinary people at different ages, the time of the 3,000-meter run must fluctuate, and the standard time is reasonable in 15-20 minutes.

How to run 3 km for 13 minutes

1. Running training.

Please do not miss filial piety to take 3 kilometers as the amount of training, you see that your heart rate is already very high, indicating that the body is cautious to the limit, and the later training needs to reduce the heart rate, maintain a heart rate of about 150, and run by 6 to 10 kilometers.

In addition, 3 to 4 times a week, you need to arrange an interval training, for example, run 1 lap of 400 meters at the fastest speed, then walk 100 meters briskly, and run another lap, and so on. The daily training of 6 to 10 kilometers is to pile up the running volume and lay the foundation for the heart and lungs. Interval training, on the other hand, is to squeeze the cardiopulmonary limit.

2. Strength training.

Strength training requires a professional coach, it is recommended that you consult your fitness friends around you, and specialize in training the strength and explosiveness of the lower limbs. If you really can't find a trainer, you can consciously do squats, lunges, frog jumps and planks. Strengthens the lower limbs.

Lower-medium level.

5km and 38 minutes, which is below average for long-distance runners. This achievement, a one-kilometer pace of 7 minutes and 36 seconds, can be achieved by ordinary people with a little training for a while. The purpose of running for the general population is not to achieve good results, not to get as fast as possible, but also to improve the function of the heart mold rock, improve physical fitness, and promote physical health through appropriate exercise.

Benefits of running:

Consistent running can promote physical health, reduce mental stress, and delay aging. Jogging is an aerobic exercise that is very beneficial to the human body. Long-term jogging is beneficial to increase the body's oxygen uptake, which can accelerate blood circulation.

Improves metabolism, lowers blood lipids and cholesterol.

Level. It strengthens the function of the cardiovascular system, and can increase lung capacity, make the respiratory muscles of the lungs more developed, and enhance lung function.

Fat can be burned while running. Jogging for about 40 minutes every day can achieve a better fat-burning effect, which can not only reduce fat and raise the hood, but also effectively shape up. Adrenaline can be suppressed when running.

and cortisol, two hormones that cause tension, while releasing light-hearted endorphins.

Relax your mind.

5 km and 25 minutes is above average.

A normal person runs 5km for 35-40 minutes, and the average pace is between 7 and 8 minutes, which is a relatively slow pace, which is slightly faster than brisk walking. Faster, 5km takes between 30-32 minutes and averages between 6 minutes and 6 minutes and 12 seconds. Further up, the time for 5km is between 28-30 minutes, and the average pace is between 5 minutes and 36 seconds and 6 minutes.

Of course, this is only an average, and there will be a slight variation in speed per kilometer, usually the 1st km is slower and the 5th km is faster. However, normal trainers can run 5km in less than 30 minutes, and at the same time less than 28 minutes, which is more than many people. If 5km takes only 25 minutes now, the average pace is only 5 minutes, and if the speed is faster, it is only more than 4 minutes, such a level is not attainable by many people.

The correct posture for running

Stable head and shoulder socks: During running, the head and shoulders should be kept stable, and no shaking the head. Keep your eyes straight ahead and your shoulders relaxed.

Straighten the body: The torso from the neck to the abdomen should be kept naturally upright, not hunched over or deliberately straightened, and the shaking amplitude should not be too large.

Forward and backward swing arms: When running, it is important to swing your arms naturally. The swing of the hand from side to side should not exceed the midline of the body, and the swing up and down should not be higher than the chest. During the swing, the fingers, wrists, and arms should be relaxed, and the elbows should be bent at about 90 degrees, close to the sides of the body.

Gently clench your fists: When running, your hands should be clenched naturally and gently. Tightening your fist too tightly can cause muscle tension in your forearm, which in turn can hinder normal shoulder movement.

When running, do not hold your mobile phone, *** or drink bottle in your hand, otherwise it will cause your body to sway, you will not be able to maintain a correct upright posture, and increase the chance of injury.

Short pace: During daily running, the pace should not be too large, and it is advisable to settle in about 33 cm in front of the body each time. Suddenly increasing the pace can easily lead to an Achilles tendon injury.

After landing, the toes should have a "grip" and the body should lean forward at the same time to slow down the impact between the feet and the ground. The lower the impact, the less likely you are to injure your ankles and joints.