Completing that first 5k is a major moment in every runner’s life. It’s usually one of the first times you start to feel like a runner – when the work you’ve put in to get out there and train regularly finally starts to feel like it’s paying off.

But as the number of people running has increased, so has the pressure to hit specific time and distance goals. These goals have always been a part of running – a sub-two-hour half marathon, for example, has long been held up as the gold standard – but what used to be a pressure only felt by the most dedicated runners has now become universal. And in the case of 5k runners, that’s the 30-minute goal set out as part of the Couch To 5k programme.

The only problem? As round and satisfying as the 30-minute goal may be, it’s not achievable for many of us – especially when we’re just starting out. And new data from Strava, shared exclusively with Strong Women, proves exactly how true that is.  

The data, which provides an overview of the 5k times women across the UK have uploaded to the app, shows that the average first 5k time done by millennial women (those currently aged 28–43) is 35:14. For Gen Z (currently aged 12–27), that time was slightly quicker at 35:02, while the average first 5k completed by Gen X women (currently aged 44–59) was 38:24. Boomers (currently aged 60–78), on the other hand, recorded a first 5k average of 53:22.

But even when the data was adjusted to consider all 5k times uploaded to the app, the average time didn’t fall below 30 minutes. In fact, the average 5k time for millennial women was 30:56, with boomers showing the most improvement at 38:08. Gen X recorded 33:15 – an improvement of over five minutes – while Gen Z came in at 30:17. 

Considering that people who use Strava are more likely to be into fitness (and therefore tend to be faster runners), this data is a clear sign that the 30-minute goal is unrealistic for a large number of us. And that’s a problem because it can put people off from getting started.

Indeed, as Bethany Taylor-Swaine, a sports sociologist and advocate for inclusive sport, previously told Strong Women contributor Isabel Mohan: “The fear of not being good enough can really affect participation. If people are so focused on performing to a particular level, they can forget the enjoyment.

“For most of us, running isn’t our job – it’s a hobby. If you want to train like an athlete and love doing that, that’s amazing. But if your enjoyment comes from just moving your body, pottering along and enjoying the scenery, then that’s also awesome.” 

And that’s the thing, isn’t it? For most of us, running is supposed to be a source of enjoyment; forcing yourself to try to run at a speed that’s going to leave you completely drained isn’t really the purpose.

So, next time you decide to lace up your trainers and head out for a run around the block, try to keep that in mind. There’s so much more to running than getting new PBs, and even if you do want to increase your pace, it doesn’t need to be an overnight thing – we’re all moving at our own pace, and that’s OK.  

Images: Getty