"I ran a five-point pace today, is that fast? ”
For runners who regularly participate in marathons, this pace is above the waist of the pyramid!
For those who are new to the running family, it may seem like this is not easy.
So, is a 5-minute pace per kilometer fast?
Pace: What is fast
When it comes to running speed, we're more used to using a concept called "pace."
In simple terms, pace is how long it takes a runner to cover a kilometer's distance. For example, if it takes you 5 minutes to run 1 kilometer, then your pace is 5 minutes per kilometer.
So what is "fast"? For a professional marathon runner, their race pace is generally around 3-4 minutes per kilometer, while the average pace of an amateur runner is 6-7 minutes per kilometer.
We can see thatThis "fast" is actually a very relative concept, and it does not have a fixed reference standard, but has a lot to do with the individual differences of runners.
For example, older runners tend to have a slower pace than younger people due to natural deterioration in cardiorespiratory function and muscles and bones.
Men, on the other hand, will also average at a slightly faster pace because they have more muscle and a stronger cardio function than women.
Of course, this does not mean that older or female runners cannot run faster, they only need to improve their pace through more scientific and reasonable training and nutrition, as well as good lifestyle habits.
So, is the pace of 1 km in 5 minutes fast or slow?
According to the latest "Implementation Measures for the Rating of Public Runners in Road Running Events of the Chinese Athletics Association (2023)", the following table is the rating of 5 kilometers, which can be used as a reference.
We can consider this to be a mid-to-high level of running speed.
For a runner who is constantly trying to challenge himself and strive for progress, this is a natural goal.
However, for some beginner runners, or amateur runners with busy work and family schedules, a 5-minute pace may require more effort and time.
The value of pace
As an important running training indicator, pace has a high reference value.
First of all,Pace can help us quantify the difficulty of training.
For example, if Runner A completes a distance of 5 kilometers at a pace of 1 kilometer in 5 minutes, then the difficulty of his training can be more accurately quantified as 25 minutes of high-intensity exercise.
With this data, you can adjust the pace according to your physical condition and training goals to achieve the purpose of improving the training effect.
Secondly,Pace management is also critical for exercise recovery.
After training, our bodies need proper rest and recovery. Pace can give us feedback on this process.
If our pace during recovery doesn't reach the level we were training in, then it could be a sign that our body isn't fully recovering.
And a moderate reduction in pace can allow the body to recover more adequately.
In addition,Pace can also help us plan our training progress.
The ideal training is not to run at high speed, but to follow the principle of slow first and then fast, from low to high.
This not only avoids sports injuries, but also allows the body to gradually adapt to high-intensity training.
The scientific management of pace can provide us with such a reference for training planning.
From a nutritional point of view, the right pace can better allocate energy.
When you run, your body first uses your blood sugar for energy**, and as your pace increases, your body starts to use stored fat for more energy.
In this way, we can manage the pace so that the energy expenditure during exercise is not only conducive to sugar metabolism, but also avoids the decline in physical fitness due to energy depletion.
Pace is like the Silk Road compass of running training, providing us with visual feedback on exercise intensity, recovery and training progress, and also providing a reference for our energy allocation.
Only by better understanding and using pace can we be able to train more scientifically and effectively.
Health and happiness
For most mass runners, the challenge of moving to a 5-minute pace is certainly appealing, but it doesn't need to be the sole or primary goal of our run.
The ultimate goal of running should be health, comfort, and the inner satisfaction that comes with it.
We all know that proper exercise is good for the health of the cardiopulmonary function, musculoskeletal system, and produces a neurotransmitter called 'high hormone of runners', which helps us reduce anxiety and improve our mood.
But don't forget:Both the dose and quality of exercise are important.
Increasing your pace too much, or training too often, can lead to excessive fatigue or even injury, which defeats the purpose of the sport.
We run not only to rush to a race, but also to enjoy the oncoming wind, the refreshment after sweating and rain, and the sense of accomplishment of surpassing ourselves again and again.
The more you laugh while running, the more likely your life is to be more fun because of running.
Remember, it's our pace that's fast, and it's the joy we feel every time we put on our sneakers and run on the road.
So, whether your pace is 5 minutes, or 7 minutes, as long as you find fun in running, that's the best pace.