In any event, if you're running a 21 minute 5K, speed isn't your problem -- You need to get strong. (In fact, my guess is that as a 21 year old, 6 foot male, your speed is way, way ahead of where it needs to be to run even an 18 minute 5K). yeah im a freshman in college just running on my own.. i made the varsity team at my 3rd-in-state a school with 25-26 minute times. to get 20th in our highly competitive county (running county meets had more competition that states cause we ran against good 3a and 4a school rather than all the dinky 2as across the state) you'd need a 21 and most likely make it.. 19-20 would be set though Running a 5K under 21 minutes is a feat that a small percentage of runners can do. We break down in simple steps how to run a 21 minute 5K or even lower. 15 minute 5k dude wrote: At age 51, I run in the 20-21 min range, but I still get the nerves at the line and all of the other things too. I also coach HS runners, and there are a lot more 19 5_sec_rule • 9 yr. ago. This works out to an 8 minute 23 sec per mile = 7.1 mph. This guy did an evaluation of the 2011 NYPD Memorial 5k. I'd say 26 minutes is pretty good at any age. I run 7 mph per hour everyday on the treadmill for three miles. I haven't run a 5k in years, but I typically run faster during races than I do on a treadmill. If you are unable to run a sub 30 minute 5k while training exceptionally hard, it is probably time to get yourself into a running group with some people who can teach you how to train and run correctly. Incidentally, for the most part, you should not be training exceptionally hard. 80% of your training should be easy. Great-Gap1030. A running pace calculator is a tool that helps runners predict their race times based on their average pace. If you’re looking to predict your 5K race time or your marathon time, a running pace calculator can help. Our running pace calculator helps you predict how a small change in pace will affect your race time. Second 2.4 is a sprint at 80%+ max effort. I run 16.5 up to 18. Final 2.4 is endurance. Drop to hard comfort at 4.8 point (I go to about 15 from 18) then build back up as high as you can until 7.2. This program will increase 3km to 5km race times when combod with some reg road runs. 16 minute 5k pace chart. If you want to run a sub-16 minute 5km time then you’ll want to get your 5k pace at 5:09 minutes per mile or 3:12 minutes per kilometer to come in at just under your desired time. Scroll down for the splits for each km to know exactly what times you need to be hitting on each of those markers. Now, 10 years later, after running for fitness off and on, I'm trying to start training seriously again and figured a sub-20 minute 5K was a good goal. Underlying that goal is the "stay healthy a8lc.