This 5K effort ‘may be a combination of running and walking as you build ... we won’t – that’s what the pace conversion chart below is for. But, to give you a sense of how fast you need ...

which is 33:08 for a 5K.) You can do that math with a pace calculator like this one. Aim to beat your best training time on race day. That said, you’ll want to check whether your race’s course ...

Take 1km repeats, for example. ‘If you’re training for a 5K, you’re going to be running those 1km repeats at race pace or faster,’ she explains. ‘You’ll also take longer recoveries ...