To train effectively, you need to do more than running. Cross-training is now the accepted method for improving athletic ability. If you want to build muscle, run first. To build your endurance and aerobic capacity, run last.
- Best Cross Training for Recovery: Yoga, Pilates, Walking, Golf
- Best Cross Training for Cardio: Elliptical Machine, Swimming, Biking, Aqua Jogging, Dancing
- Best Cross Training for Strength: Weight Training, Rock Climbing
- Best Cross Training for HIIT: Rowing Machine, Spinning
Men age 17-25 should complete 10 kms in a 120 minute period and Men 25-35 should complete 10 kms in 125 minutes. Women in the 17-21 age range, should complete 10 kms in 122 minutes with Women 25-35 achieving 127 minutes.
Over 35s Men over 35 should complete 10 kms in a 130 minute period and Women over 35 should complete 10 kms in 132 minutes.
Over 60s Men over 60, should complete 10 kms in 134 minutes with Women over 60 managing it in 137.
Safety It goes without saying, consult your doctor before starting kms, especially as you get older, if you have health concerns or have not had a recent check up.
5 kms should take about 60 minutes on average.
Calories Burned in 1 hour
Calories Burned in 40 minutes
Calories Burned in 40 minutes
Calories Burned in 45 minutes
Calories Burned in 1 hour 30 mins
Calories Burned in 2 hours
