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I run 5k once a week (most weeks), always off-road. My last run (moderately rough field, approx 300ft elevation) was 27:22. I consider myself of above-average fitness although I'm very much a novice runner. I don't run at "race-pace" though (i.e. I'm not completely spent when I've finished) because I'm not experienced enough yet to pace myself properly if I try to run as fast as I can.
My current goal is to get under 25mins which I think I might be able to achieve on a flatter/smoother field - there is a suitable sports field near where I live so I'm planning to give that a go early on Saturday morning (I'll let you know how I get on!). In my (limited) experience though pacing & technique is as important as fitness if you want to improve your time.
I am currently running a very slow pace at a 6 min per km pace (10.8mins per mile) Last run 10 days ago was 36mins for 6kms pretty flat run over grass, sand tracks and pavement, some slight hill work. Goal is to get to a 5 min/km. Doing lots of high intensity intervals to try and get there.
I consider myself unfit.... Or a least that's how I feel. Trying to run once per week in prep for a short coarse adventure race.
Hope that helps. Cheers FBF
"Times fun when you are having Flies" Kermit the frog
my last timed race was right around 28 minutes, for half road/half trail, decent hills and in the rain. i usually run about an 8 minute mile for my regular runs, but i'm sort of hoping to be able to do a sub 20 5k by this fall.
I have to run a timed 1.5 mile run once a year for my job and the last time I did it I ran it in 13:40. Last September I ran a 5K in about 35 minutes. But I never "practice" or run before that day, I just show up cold and do it.