Breakthrough Sessions – 55 minute 10k. Tempo Run – hard but sustainable effort, usually about 30 mins in total and aim for 09:25 p/mile pace for 3 miles with a 1 mile warm up/down either side. 800m Reps – should be reps at 8:52 p/m pace (4:24 per 800m) with a 90sec jogged recovery. 1km Intervals – 8:52 p/m pace (5:30 per km) with a
Answer - C. Explanation. Remaining work = (1- 2/5 ) = 3/5 , Remaining period = (56 – 30) =26 days. Let the additional men employed be x. More work , more men (direct) More days , less men (indirect) More hrs/ day, less men (indirect) Work 2/5 : 3/5 Days 26: 30 :: 104 : (104 + x) Hrs/ day 9:8 ∴ 2/5 *26 * 9 * (104 +x ) = 3/5 *30 * 8 * 104 ⇒ (104 +x) = 3 * 30 * 8 * 104 / 2* 26 * 9 = 160 ⇒
E.g. if the pace is 5 minutes per mile, to convert to miles per hour, simply divide 60 (minutes) by 5, to get 12, meaning the speed was 12 mph. Then use that as an input for a pace calculator or the formula above. The resulting distance will be in the distance unit used for the speed measurement: miles, kilometers, meters, yards, feet, etc. If you’re a complete beginner, don’t start out with an overly ambitious goal. To give yourself a ballpark 10K target, see how far you can run at a sustainable pace in 15-20 minutes. Then
After that, it’s time to stretch. Focus on stretching any muscles that feel tight or sore. Hold each stretch for 20-30 seconds and repeat 2-3 times per side. Reward Yourself. After you’ve completed your first 5k in 30 minutes, it’s time to celebrate! Treat yourself to a healthy post-run snack, or buy yourself a new pair of running shoes.
Swimming—Warm up, then swim 800 meters (875 yards) as fast as you can. Cool down as long as necessary to make the total workout 20 minutes. Cycling—Warm up, then ride 5 km as fast as you can. Cool down as long as necessary to make the total workout 20 minutes. Running—Warm up, then run 1 mile as fast as you can.
14- to 18-minute – You’re one of the best runners in the world. 18- to 22-minute – You’re very competitive and faster enough. 22- to 25-minute – You are an average runner. 25- to 30-minute – You’re fit enough to run. 30- to 40-minute – You’re a complete beginner. Above 40 minutes – You are unfit but trying to run.
3 mph: ~ 1 hour (62 minutes) 3.5 mph: 53 minutes; 4 mph: 47 minutes; How Many Steps is a 5k? Your step count would depend on your step length (based on your height and stride) and speed. See our post for a complete table on how many steps there are in a mile. Steps in a 5k by height (estimated) 5’5″ – 7,195 steps; 5’8″ – 6,875 steps

In this diagram, it’s visually represented that the sister covers the extra mile in 20 minutes. This tells us that the rate is 1 mile/20 minutes, which is 3 mph. From this, we can calculate the distances of 1.5 miles and 2.5 miles. Time – 30 minutes. Distance – Unknown.

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    • how to complete 5 km in 20 minutes