For some athletes, 5k a day is part of their Mud Season Madness Challenge: 5000 meters (or 10,000 meters) each day for 25 days or more in the month of March. No matter what time of year you’re striving for fitness, you can always program the tried-and-true 5000 meters Single Distance workout if you’re short on time and looking to record 10. Add Daily Activity. If you get in your walking workouts most days of the week, but you sit for most of the day at work or school, you may still have a harder time getting enough activity to lose weight and improve your health. Find ways to break up sitting time with bouts of standing, pacing, or walking. Benefits of walking. 1. Improve your mood. A glass of wine or a square (or three) of dark chocolate can blunt the edge of a rough day—but going for a walk is a zero-calorie strategy that offers A lot of personal bests in the 5K come after a tune-up race or time trial. This is a good week to do a test race or time trial instead of the Tempo Run if you like. Week #5: 6 x 800 meters (Goal Pace) 400- to 500-meter jog between repeats. Week #6: 6-8 x 200 meters (Sprint Zone) Run the 200m repeats slightly faster than 5K race pace; 200m jog Average 8 km time for men by age. The average running time of 8 km for men aged 35 to 39 years is 43:44, which means that the average running pace is 8:48 minutes per mile. Age group. Average 8 km time for male runners. Pace (min/mi) Pace (min/km) 0 – 15. These are our four most popular plans, and each are eight to 10 weeks of training. Runner’s World+ members get access to these ultimate 5K training guides (along with half marathon, 10K, and 3 Hill Workouts for a Faster 5K. It's something many runners both loathe and fear, but you'll be hard pressed to find a coach who doesn't recommend it. Hill workouts are the lung-busting, quad-burning sessions that have long been a part of most endurance training programs. If you're one of those runners who looks to understand the reasoning Whether it’s once or seven days a week, here’s what to know. As you get older, the distance you swim in each workout can sometimes trend downward. To keep up your activity levels in the pool, it’s helpful to know how often you should be swimming every week. Terry Heggy, a U.S. Masters Swimming–certified Level 3 coach, says exercise It may have taken you 30 minutes to walk 1.5km at your peak, but that is far slower than most people walking as a dedicated activity. If I were to speak anecdotally about myself , I covered nearly 25 miles (40km) in a little over 7 hours yesterday at a pace of about 3.5 mph (5.6kph) carrying a 45 lb (20kg) pack. Marathon: 26.2 miles or 42 kilometers. It can 6.5 to 8 hours or more to walk a marathon at a moderate pace, depending on your pace and how often you stop. Ultramarathon: These races can be any distance above 42 kilometers or 26 miles. The most common distances for these events are 50 kilometers (31 miles) 100 kilometers (62 miles), 50 miles (80 FFosA0.