The pace you need to run for a sub-30 5K is nice and easy to remember, as it sits at exactly 6 min/km. But, if you work in miles, it’s the slightly less mathematically pleasing pace of 9:39 min ...

Training for a faster 5K race is a great short-term goal for all runners, even those who love marathons or half marathons.

That's what a crack team of 12 seasoned pace runners will carry with them ... that's hitting about a six minute mile, so you can subscribe to the red balloon guy - they do have a vest that says ...