The higher the percentage, the better the performance. Ngeny has held the 1000m world record since September 5, 1999. She has a string of marathon victories and medals behind her and is the youngest woman ever to win the London Marathon. On average, an intermediate runner can run 1km 2-3 minutes faster than a beginner. 80 percent = national class. By following these tips, you can improve your average 1km run time and reach your goals. Ignoring your weight increasing and fitness declining isn't going to help you change your life. Plan to go at a pace where you push yourself but dont run at full speed. There are several necessary steps to take in order to reach your personal best time when running 2km. Details of senior women's world records and equivalent paces, Details of senior men's world records and equivalent paces, Train at the perfect intensities with our heart rate zones calculator, age-group world records, compiled by Dominique Eisold, state that they are loosely based on those produced by WMA. Average 1k run time by age Average 1k run time by ageOct 11. For weight loss, you need to be running 5 miles 3-4 times a week and using 2km to recover to improve your long distance time.WeightCalories Burned For 2km160lbs127 calories170lbs133 calories180lbs142 calories190lbs149 calories200lbs158 calories210lbs165 calories220lbs173 calories230lbs182 calories240lbs189 calories250lbs198 calories. Unfortunately, unlike many other popular race distances, there isnt much information about the average time to run 1000m by age and sex. Reply. This will help prevent cramping during the run. Dont wear headphones when running on roads. This calculator allows performances to be compared regardless of age, sex or event. 5. How fast you can run one mile depends on a number of factors, including your fitness level and genetics. A value of 100% is generally considered the best that is possible for a particular distance by a runner of a specific age and sex. Of course, the fitter you are, the faster you can run. With progressing age, the bodys efficiency is affected; hence the time needed to cover the same distance increases. Weve established the fastest 1000m times and good 1000m run times, but now lets dive in further and break down the average time to run 1000m by sex and age group to see what a good 1000m time is for each range. When trying to run 1km while overweight, we recommend interval training. How Many Calories Do You Burn Running a Mile? This reduces the energy that is used to increase your speed. If you try and run a fast 1km without suitable training, you could injure yourself, so make sure you build up your mileage gradually, maybe a 5km? A noncompetitive, relatively in-shape runner usually completes one mile in about 9 to 10 minutes, on average. Senior athletes are assigned an age-factor of 1, so their age-standard is the same as the open-class standard. There How many times have you said to yourself, I'm going to lose weight, get fit and healthy and have my dream body that I'm confident within? Some fun can be had by comparing world record performances. This does seem like a huge leap from the 35-minute average for other people. That said, Runner's World has an age grade calculator. Strengthening key muscles with these exercises will improve your running technique and help you avoid injury. Faster than 80% of runners. From this, you can better estimate longer distance times because you have to use an element of pacing when running 2km.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[336,280],'conditionandnutrition_com-medrectangle-3','ezslot_18',807,'0','0'])};__ez_fad_position('div-gpt-ad-conditionandnutrition_com-medrectangle-3-0'); However, you can also run flat out to earn a fast 2km time, making it a remarkably versatile running distance. In other words, compared to distance running events, the 1000m is all about speed. If youre training in shoes which are not suitable, then they are not offering good enough support, for your feet, ankles & Knees. Running is one of the best ways to get fit and stay healthy. 4. Men finish this portion on average in 2 hours and 8 . This 1000m world record is held by Ayanieh Souleiman from Djibouti and was set on February 17, 2016. Inspired to run fast? Follow all rules of the road. There are many available on the market. We and our partners use cookies to Store and/or access information on a device. Now that we are familiar with the averages, lets jump into how we can go about improving our personal best so we can set a new record! 5k :: 10k :: Half Marathon :: Marathon :: Ultras, +44 (0)1346 517061Marathon Handbook | Broadsea Media, Main Street, Fraserburgh, UK, AB43 9RT. The average time to complete a 5km run varies by sex and by age. Values are shown for reference paces of 5:00 minutes per kilometer, 6:00 min/km and 7:00 min/km. The reason being is that running 2 kilometres is a more accurate measure of your aerobic fitness than a 1km sprint. How Many Calories Do You Burn Running a Mile in 8 Minutes. Thus it is possible to effectively grade your runs. If you are looking to add strength training into your training, check out our weightlifting for runners guide! Join over 100,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! If you are someone who doesnt exercise as often as you probably should, you might find running 1km will take you longer than 10 minutes. Therefore, decide what your goals are and adjust appropriately. Heres my favourite running shoes that I have been using for years. Note that the same time for the same distance will yield a different age grading according to whether it is run on the road or the track. Here is a link showing categories of VO2max by ages. The same National Fitness Standards show that the average mile time for 12-year-old girls is 11 minutes and 5 seconds. For more advanced runners 2km can be achieved around 8 minutes and 5 minutes for a professional runners. For example, Running Level, which calculates running times based on age and ability, has standard times for distances starting at one mile and ranging up to 100 miles, but there is nothing available for 1000m. She holds two Masters Degreesone in Exercise Science and one in Prosthetics and Orthotics. Plugging their details into the calculator gives the following: So, judging by age-grading percentage alone, it would appear that Kipchoge is the superior athlete with his result of 101.73% versus Kosgei's 100.00% However, things are not so simple, and it could reasonably be argued that Kipchoge's performance is not the better of the two: There are other good reasons that age-grading percentages in general are problematic when comparing different ages, sexes, and distances. It is also necessary to eat before and after your runs to replenish your body. A 2km run can be used for different running methods, including intervals, tempo runs, warm-up, recovery runs, and extended, slow, distance runs. This section may make more sense once you've got your own results in front of you. Runner's world's calculator says these are equivalent to 4:38 and 5:30 for 1km, respectively. Of course, as with any race distance, a good 1000m depends on several factors, such as age, sex, and fitness level. E.g. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. As a guide, how long should it take to run 1km? What's race pace for you is someone else's easy pace. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, outdoorindustry.org/press-release/2015-strava-insights-show-cycling-and-running-landscape-in-the-u-s/, pace-calculator.com/5k-pace-comparison.php, acefitness.org/education-and-resources/lifestyle/blog/2746/how-can-i-increase-my-running-speed-for-a-10k-or-half-marathon, iaaf.org/records/by-category/world-records, Try These 4 Essential Exercises to Improve Your Running Technique. The age-standard time is derived from the open-class-standard, and is the time for a specified distance and sex that will result in an age-grading percentage of 100% for an athlete of the specified age. Remember to focus on quality over quantity and listen to your body to prevent injury. This is the simply the time achieved by the runner. This value can then be used to compare performances between males and females and between runners of different ages competing in different events. (2014). Try to add only a few more miles to your weekly running schedule every two weeks as you build up speed and endurance. You can use this guide to compare yourself with the average runner. On average, you burn between 70 and 120 calories running 1km non-stop. Best I can do is compare it to the US Army standards, which represent what the military considers a basic level of fitness.. To graduate from Advanced Individual Training, and to remain in good standing, men aged 17-21 have to run 15:54 for 2 miles, and women have to run 18:54. Running is one of the best ways to get fit and stay healthy. At this pace, its much faster than the average speed. We can estimate a good 1000m time by plugging these mile times into a Race Finish Time Predictor such as the one from SportTracks. Gradually build up speed and endurance to stay free of injury. On average it takes most beginners between 11 minutes and 19 minutes to run 2km. Average 5k time: Based on the average runner's mile speed, we can calculate that the average 5k - or 3 mile - time is in the range of 26 - 36 minutes. About Take it to the track and time yourself on a 1000m run today. The more adipose tissue or fat that is inside a person, the less speed they have. Strength training helps you build strength and power, enabling you to run more efficiently. Running on a treadmill is typically faster than running outdoors because there is no wind resistance, and you dont need forward momentum to keep the belt moving. This average has been worked out by testing the speed at which people run. For elite male runners, it takes about 2:25 minutes and for elite female athletes it can take about 2:45 minutes to run 1km. You will need a phone holder to make it easy to carry while running. Every individual will have a different time. Pace increases for younger and older runners. Similar sites also lack data for what a good 1000m time is. Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. I found changing the gender and distance selections made no difference to the given . By following this running method, you can slowly decrease the time it takes to run 1km while possibly losing weight. This is a 6:26 mile pace because a runner should theoretically be able to maintain a proportionally faster pace for the shorter distance. Add in a couple of days of running-specific strength training per week to your training plan for results. 70 percent = regional class. I see people losing 10 pounds a month or more making simple but effective changing to their diet and exercise routines. Typically, men complete the 5k distance faster than women. Age is also a factor that can affect 1km run times. Here are my recommended hydration tables. An age-grading percentage is a way of measuring and comparing the quality of running performances, adjusting for age, sex, and race distance. The world record for 1 mile is held by Hicham El Guerrouj with a time of 3:43.13. But too much water dilutes our electrolytes and salts, making us fatigued quicker. It can also help prevent injuries. Running at 7 mph works out at 8:33 minutes per mile. The latest data shows that globally, the overall current average marathon finishing time is 4 hours, 32 minutes, and 49 seconds. Firm grip, perfect fit, and sufficient friction are the qualities of the perfect shoe for running long distances. Edit. Each morning is two 1km runs. But at a longer distance, women may have an advantage. See also the 1km run test, which has a variation over 800m for teenage girls. Isnt much information about the average mile time for 12-year-old girls is 11 minutes and 19 minutes to 1km! 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