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400s don’t have to suck. Exhibit A: This snappy workout for 5K speed.

In this 5K interval workout, quick 400s paired with steady recoveries help you practice surging, settling, and staying strong.
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The Average 5K Running Time by Age and Sex

Average Time and Pace Prep for Your First Race Tips to Improve Time If you’re new to running, a 5K is likely the first big race on your calendar. The 5-kilometer race, which is about 3.1 miles, is a ...