5 km 30 minutes heart rate 120

In life, many people set a limit on the amount of morning exercise they do when they get up in the morning for exercise. For example, some people who are used to getting up early to run will set a limit for themselves to run five kilometers every day, and these five kilometers need to be completed within a specified time, so that a certain amount of training can be achieved. However, after doing this kind of intense exercise, the heart rate will definitely increase. So is it normal to have a heart rate of 120 for five kilometers in 30 minutes?

The world record is 12 minutes and 37 minutes. The fastest college student can usually run in 18 minutes, most in 25 minutes, and normal people can usually run in 30 minutes. Those with poor physical strength cannot finish the run. How long you run should be calculated based on your age. Generally, it is appropriate to run 1 kilometer in 5 minutes. When breathing, inhale through the nose and exhale through the mouth, with the rhythm being two inhales and one exhale or three inhales and one exhale, which should be adjusted according to personal condition.

The specific running time and speed are as follows: General aerobic exercise time is 20 to 60 minutes. Excessive running will cause muscle fatigue and joint wear. The speed should not be too fast, and the heart rate range of aerobic exercise should be controlled within: (220-age)×(60%-80%).

For example, for a 20-year-old person, the heart rate range for aerobic exercise is 120 to 160 beats per minute. Fat will stop breaking down in an anaerobic state. Outside the above heart rate range, fat will not burn and the exercise effect cannot be guaranteed.

I have been running for a whole year and a half, and I am not as good as those marathon running masters, and I am not as good as the soldiers who run with weights in the army. But I should have my own experience in answering this question. When I first started running, my weight was close to 80kg. Not to mention 5km, even two laps were very strenuous and the pace didn't matter at all. I remember that I finished my first full 5km run around the 40th day, which took me about 31 minutes. I was so happy at that time that I couldn’t describe it.

I persisted from then on, and in four months I ran 10km at a pace of 5.5 minutes. Now I have no problem running a half marathon, but I have never participated in one. Now to officially answer this question: From my observation, 5km in 30 minutes is the level for most runners who are just starting out. There are most such people around me. If you keep sticking to this pace, you can only run longer distances and there is no way to increase your pace. To increase your pace, you can either go to the gym more often to train your core strength, or do rhythm runs in a planned manner. There is no other way!