Everyone who runs for exercise will care about how fast they run. Even if I am not competing with others, I always hope to run faster than myself yesterday. The most common 5-kilometer run takes 30 minutes to complete. Is it considered fast or slow, and at what level?

For ordinary exercisers, since they do not need to participate in competitions but are more interested in improving their health, it is too narrow to use only "speed" to evaluate "5-kilometer jogging in 30 minutes" Yes, it can be viewed from multiple angles.

Most healthy young and middle-aged people can have the ability to run 5 kilometers continuously after several months to a year of running exercise, and most people can complete it in about 30 minutes. It can be said that "running 5 kilometers in half an hour" is a popular running speed.

Don’t think that “popular running speed” means low-end or slow. For people who don't usually exercise, whether they can successfully run 1 kilometer is a problem, let alone run 5 kilometers. The 5-kilometer run has certain requirements for physical fitness and cardiopulmonary function. It is not a distance that someone can run casually and easily.

Therefore, novice runners should start exercising at a distance and speed that suits them and gradually improve. There is no need to run 5 kilometers and pursue running speed as soon as they start. This can also greatly reduce the risk of sports injuries. Running a distance that is acceptable to you at a speed that suits your current physical condition is more important than "running fast and far".

However, runners still want to know what their running level is? This involves the issue of judging standards. Next, let’s take a look at several related running standards.

Standard 1: The Chinese Athletics Association's "Rating Standards for Marathon and Related Sports Mass Athletes"

The formulation of this standard is not only combined with the "National Track and Field Exercise Level Standards" of the State Sports General Administration ", and analyzed the big data of long-distance running competitions of mass runners across the country in recent years, so this standard is relatively down-to-earth. Runners who have a certain "speed pursuit" for long-distance running training can refer to this standard.

Unfortunately, this standard only sets standards for the three events of marathon, half marathon and 10-kilometer run, and does not include "5-kilometer run". Let’s take a look at the level standards for the “10-kilometer run”:

For example, for the 45- to 49-year-old men’s group, the qualifying time for the second-level 10-kilometer run is 56 minutes. Converted to 5 kilometers, it takes 28 minutes. In other words, according to this standard, half an hour for 5 kilometers is still a bit slow.

In fact, this conversion is not appropriate, because 5-kilometer running and 10-kilometer running are not simple increases in distance. As the distance increases, physical fitness will decline, and non-professional runners will most likely run slower in the second half of the race. Therefore, a 5-kilometer run takes half an hour, and a 10-kilometer run will probably take more than an hour.

Standard 2: The Chinese People's Liberation Army's "Physical Fitness Standards for Military Personnel" (2006)

The standard is stipulated as follows: 5-kilometer run with bare hands, passing in 23 minutes, and excellent in 21 minutes.

Based on 23 minutes, the average pace per kilometer must reach 4 minutes and 36 seconds to pass. This is nearly 1 and a half minutes faster per kilometer than the "5km 30 minutes" pace (6 minutes).

If you multiply the passing score of "5 kilometers 23 minutes" by 2, you can convert it to "10 kilometers 46 minutes", which just reaches the first level of the 45 to 49-year-old men's group in the aforementioned "Standard 1" standard.

If you are a young man in his twenties, you might as well follow the military standard of "5 kilometers and 23 minutes".

Standard 3: "Technical Level Standards for Athletes" by the State General Administration of Sports in 2010

This is a collection of professional standards for various sports. Among them, the "Technical Level Standards for Track and Field Athletes" are It is stipulated in this way:

As can be seen from the table, the standard time for third-level athletes "men's 5000 meters" is 17 minutes and 40 seconds, and for women, it is 23 minutes. This standard far exceeds the "5 kilometers and 30 minutes" level.

Yes, that is "the ability to distribute physical energy." In addition to running fast, professional athletes also have another ability that most ordinary runners do not have, that is, they know how to distribute physical energy.

Athletes can often run faster in the second half of a race than in the first half through physical distribution. When ordinary people run, they often run faster at the beginning, but their physical fitness declines significantly in the second half of the race and they can no longer run. Therefore, ordinary runners, even if they are only running 3 kilometers or 5 kilometers, must work hard to exercise their ability to allocate physical energy, so that they can be fast when they should be fast and slow when they should be slow.

Seeing this, Yu Xingjun suggested that friends who already have the ability to run 5 kilometers try running like this: in the first 1 to 2 kilometers, reduce the pace to what you think is "too slow". Increase your pace appropriately from 3 to 4 kilometers, and you will find that you still have the energy to accelerate at the 5th kilometer. And the results will most likely surprise you, it will improve a lot, right?

At this point, you can realize that "learning to distribute physical energy" is also a key factor in improving your long-distance running level.

(1) Run a distance that is acceptable to you at a speed that is suitable for your current physical condition. This is more important than "running fast and far".

(2) "5 kilometers in 30 minutes" is compared with three standards:

Athletics Association standards, compared with "45 to 49-year-old men's group, 10 kilometers running level two" "Slower still (conversion comparison);

Military standard, 7 minutes worse than the "23 minutes" passing line;

Professional standard, better than the "Men's 5000m" third-level athlete The score was 12 minutes and 20 seconds short of the standard.

(3) Learn how to distribute your physical energy and you can immediately shorten your 5-kilometer running time. It's a key factor in improving your distance running.