How To Run A Sub 20 5k (while running a sub 20 5k)
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- Опубліковано 19 чер 2024
- If you're looking to run under 20 minutes in your next 5k race, this one's for you! On this channel we do race videos and we do tips videos, but today it's the best of both worlds! So join me in Battersea Park running a 5k race, while delivering my best tips on how to run a sub 20 5k for the first time! Enjoy!
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Chapters
0:00 Intro
0:55 Pacing
1:41 Training
3:30 Course
5:14 Nutrition
5:35 Warm up
7:08 Finish - Спорт
Thank you for all the people liking the video and getting past 2000 likes! 🤗 The sub 40 in a 10k version will be coming soon.. probably in about 3 weeks after the posting date of this video. 🙌
Impressive the way you chit-chat so casually at that speed!! I can barely breathe on my 24m 5k PB 😭
Reading notes! Talking to the camera! Holding a camera! Talking to fans on the course! Looking where youre going! While running a sub 20 5k!!!! Dude, seriously what even are you!! 😯
It’s all relative mate, 3:45/km for Ben really isn’t that fast of a pace FOR HIM, when you think his PB is ran 30-40 seconds per K faster.
I was thinking exactly this 😂
Fun video to watch, sub 20 min 5km in my dreams, I was happy to break 25 min last year and 24 min this year
@Bwebber99 you'll get it! Just don't get injured. I hit sub 20 3 times in my life and its horribly difficult but I never training properly for it. Easily do it by the end of 2024
My thoughts exactly! 😂
Male 48, Started a year ago over 200 lbs. Ran my first 5k at 31 minutes now down to 23:19 at my local Parkrun Idaho, USA. I’m still overweight at 168, looking to lose another 20-25 lbs. with a current running plan of approximately 30 miles a week, Monday easy, Tuesday tempo, Wednesday easy, Thursday intervals 10x500 meters, Friday easy and Saturday 5k parkrun. I’m running about 70/30 easy.
Probably need a easy pace long run, around 25% of your weekly mileage.
Maybe try alternating park run one week long run the following week. Long runs are probably the most pivotal workout to running progression. That said, number one is consistency. So if your current plan keeps you healthy and running year round, then maybe that’s whats best for you. Staying injury free is goal number 1. Doing a great job by the sounds of it mate 🫡
really strange also started about a year ago at over 200lbs around 207 to be exact. and at 168 now and just dropped a 23:16 today in Iowa. I bet we will both improve a lot as we keep dropping. I wanna get to around 145-150lbs. Good luck keep it up!
Got my first sub 20 with following your 5k plan last year with a time of 19:52. Now one year later, with increased milage and training for a sub 1:30 HM, I almost took a minute of that time yesterday during my first Parkrun with a result of 19:00. Have to admit that it was also my first run in the Endorphin Pro 3’s which made it feel much easier. Love that shoe.
Awesome progress right there. Lots of hard work I'm sure. Well done!!
4 min per km is like absolute sprinting for me - no way i could casually read notes and chat to a camera while doing that!! 😂
It is all relative. I remember when I could not sprint 4/k. Now it is almost my marathon pace. As you get better, paces will become easier and what seemed impossible may become routine.
Great effort Ben, enjoyed that👏🏻👏🏻
I enjoyed that Ben😄! Looking forward the sub-40 10K!
I love your videos. It makes me love running even more. I might not be anywhere near your times but I find you so motivating. Keep up the great work Ben 😊
Ty for all the content u made me start running and tagning it serioucs and run at a good form. ❤
Started running 4 months ago at age 41 (5'8" 188 lbs- now down to 161lbs).Did my first race today (10k). At the 5k split was at 22:57 (7:23/mi pace), finished 10K at 47:16 -7:36.4/mi pace (finished 58th out of 1075 runners, finished top ten in 40-44 age group). Next year I'm going for sub 40 min. Currently running 40 mi/week. Next Sunday my first 1/2 marathon...
That’s really o,pressive
@cant_slow_down congrats 🎉
Man! Speaking to me right there. I’m starting my sub 20 minute 5K training block tomorrow. Never cracked it before. I’ll definitely add some of those staples workouts to my training! Been following you since 2019. Great videos as always and kept me going during lockdown!
I love this channel ❤️ Thank you for the inspiration...
Like like like people we need that 10K video keep getting it done Ben 👍🏻👍🏻👍🏻
Thanks for the videos!
Like me a lot of people struggle with glute activation. For me doing a few fast warm up strides before a HIT sessions or race are key to get the glutes firing. Makes such a difference.
Great video! Just recently subbed, love your stuff.
Been working on breaking 20 since early 2022 (with little running base). I got close a few months back with 20:37, in a hilly course with 80+F temps and a bunch of humidity. Maybe was running 25 MPW with this time.
I reset a bit and pivoted into really primarily half marathon training, as a way to increase mileage. My weekly mileage for the last 6 weeks has been 35-40, my target 5k is the local turkey trot - very fast course. Just trying to increase base, and add some more speedwork specific to the plan the closer we get to Thanksgiving. I've already felt a major fitness jump, and I think with consistent mileage and cooler weather... i'm there. I'm excited to find out!
I like you a lot Ben, you are inspiring and motivating. Keep going
Love your vids mate
Super video Ben thanks!! I did a sub 20 this week but had to work for it😊
Awesome Ben!👏🏼🔥💪🏽
Definitely rewatching this video! I got my first ever sub 21 minute 5k last week at parkrun (the very fast Stratford upon Avon) and I am now gunning for sub 20!
Heh Ben
Great to see you looking so well.
Great Scottish run today, using your training program got a new PB in the 10k race...run slow to get faster deffo works.
Take it easy Ben👍
Love your videos ❤
You’re seriously, insanely good Ben!!!
today I ran my first 22:00 minute 5k. I started running 5ks about 4 months ago and my initial times were around 27:00. the only training Ive done is running a few 5ks a week, but I think ill try a real training plan and get to sub 20! being a beginner runner is great because you can feel yourself get stronger and more efficient very fast and there is so much room for improvement. Its still challenging every time I run but consistency is the only way. I hope everyone out there builds their cardio strength and confidence and hit their goal!
Was waiting for this one
Awesome motivational video Ben, and some great editing from Sarah. Brilliant, thank you 🙌🏻
Yes, she's done really well here! Thank you for your kind words Clare!
Yesss. Iill start my train to run sub 20 for 5k. Cant wait to follow all your tips n tricks
Used your 5k plan about a year ago Ben. At the end of it managed 19:18 on the track running alone ( a bit dispiriting). Did a park run midway through following your marathon training plan and managed 18:49. Your training plans really work (as long as you follow them 😂). Thanks for all you do.
How do you know it was the plan and not your just training more frequently?
That's awesome to hear Mike. Congratulations to you for all that hard work and wow.. what a 5k time, 18:49! 🙌
Yep sub 20 has been a goal of mine for a long time. 1st December will be the day for me. Keep up the good work 💪
Love your work, Ben. At 48, I've got my Parkrun PB from 24:35 to 21:59. Last night did 4 x 500m intervals at 4:00m/km pace which nearly broke me. It made me realise what a huge achievement running sub-20 minutes really is for most people. Keep up the good work.
17y/o male runner there, started running around a month ago after I injured my knee (dislocation and tore bone) early January, recently did 19:30 on 5k and aiming at sub 18 by the end of the year, so the video is greatly appreciated !
Dam bro! Great video 💪🏻
What an awesome video to watch. I can’t run a single k at that pace so to watch you chat into the camera and read your notes while doing this is just unbelievable. I’m looking forward to the 10k one now. 😂
Aw, thank you! 10k will be out in about 2/3 weeks!
Excellent! Amazing how relaxed you are!
I’ve done a sub-19 5k but now want a sub-40 10k. I’ve done around 40’ but have lost my conditioning since. I’d like to get back to it so I’m eager for that video.
Great video. Got my parkrun PB down to 21:30. Hoping to go sub 21 soon despite some serious health issues and turning 63 in a few days.
Hi Ben. I’ve been running for many years on and off but have decided late 2023 I want to do some ultra’s and also a sub 20 5KM. Most of my training has been long and slow. I’ve been noticing lately that my heart rate has dropped a lot for what was a huge effort and my place has been creeping up. Your videos are a great inspiration so thank you
I loved this! I've been in a bit of a rut when it comes to running and exercise so my fitness and PBs haven't really improved this year. Started running two years ago but I'm still pretty much a beginner. Hopefully with a 5k plan I can achieve a sub-30 minute 5k, maybe over time get even faster than that. If you have any tips on how to keep up running when you're autistic, have ADHD and/or struggle with mental health issues, I'd love to hear them!
Absolute legend in the game. Reading while smashing a 5k sub 20 and always with a smile 😀 😊
I'm 65, male and live in Thailand. I'm training for a sub 30 5k and a sub 60 10k.
Love the videos. Thank you
Epic video concept Ben!!!!🎉 10km next
It took me about six weeks to go from 26 mins to 20 mins on the 5k. And that was just from 4x moderate runs a week with no sprint or intervals. I don't set a pace but tend to get very similar paces for each K, except for the last K in which I usually conk out. I'm gonna start with sprints and intervals now to get below 20 mins. Thanks for this video, mate!
Wow well done 👏🏼
Well this is timely. Ran ~22mn a few weeks back and decided to have a tilt at sub-20mn before then end of the year. Huge underline on the importance of interval sessions. Doing x2/week right now and am now at 20.37. Will incorporate those suggested sessions to the weekly plan. Keep up the great content, Ben!
Let us know how you get on David!! That's a lot of progress so far, you can do it!
Looking forward to the sub 40 min. 10k video already! Ran my second 10k yesterday but wasn't able to break my PR, mostly because I was sick almost all week past week. Next race i'll hope to make it!
Finally banged 19:19@Burgess PR nice course and lots of fast runners too!
-4-6*1km session helped psychologically and legs felt comfortable, ran blind but tried pace evenly and kick in the last K! Thanks for all your help and tips.
In February 2022, started running age 29. First parkrun in March 2022 just under 24mins and dreamed of sub 20. With hard work it was possible to build a base and run under 20 every time! I've got it down to 18:34. I'd like to see what sub 18 looks like from your perspective, Ben 😀 but would like even more to see you crush Valencia marathon. If anyone can get that done, well it's you!
Wow fantastic Ben great video while running, loved it. Maybe one day I could run a sub 20 5k 🤩 its a very quick pace 🏃
Legend Ben.
You made it look so easy.
My p.b is 19.04. But I was right on the limit. You on the other hand, well just a walk in the park. I really want to do sub 19, my next goal. As always Great video Ben, thank you.
I ran 20:21 at a local parkrun just to see where my fitness was at going into the winter, so guess sub 20min is definitely the goal for the rest of the year!
Great video. Managed a 20.09. Thanks for the pacing. Will get it next time.
So close, keep going and your hard work will pay off at the next race!
I discovered Parkrun through your hardest ever Parkrun video in my taper for Chicago 2022. Im down 21ish mins at Parkrun atm and hope to get back to sub 20 shortly after doing Chicago next Sunday using your programme!
Apparently Battersea Parkrun is in the planning/application stages-cant wait for that one.
Thanks for your tips and inspiration Ben.
That would be cool, now that I have run Bushy if Battersea ever gets its parkrun approved it could be one to run.
Good luck in Chicago
When I was 15 I ran a 21:09 in my first 5k XC race. It felt amazing but then spent the rest of the season dealing with shin splints and runners knee. I was never able to get sub 20. Now, 20 years later and I’m giving it another go. I’m feeling much better now since I’m not pressured by my coach to overtrain or to “push through the pain”. The new foam technology helps a lot too.
I could barely catch my breath while running a sub 4 min pace the other day, and here you are talking and filming the whole time, making it look so easy 😂 But then again, you ran a whole marathon at an even faster pace back in Valencia, so this is as expected
I admit to being blessed with certain gifts. Running is certainly one of them.
Great timing.. just finished some intensive training for the Vitality 10k.. smashed my 10k PB, running 45:41 at the same time running one of (if not) my fastest 5k at the end at 21:47.. and my second fastest 5k the week later at Parkrun. now having nothing to train for it's left me debating what to do next.. was already thinking of maybe training for a sub 20.
Great video Ben, Current 5k PB is 21:56. Definitely working on getting that down.
Achieved a sub 20 toward the end of the training block for London Marathon. Want to achieve it with consistency then a sub 40 10k. Great video
Yep I achieved that goal in July finally on the way to smashing my 10k PB. Now it stands at 19:26.
Love the keep it simple philosophy. I have a 15.35 track 5000m Pb, 16.15 on the road but unfortunately, no longer in my 20's, or 30's for that matter. After a 10 year break from events, I got close to 20 last year and had big plans this summer but tore my Achilles on a Ninja warrior obstacle course with my college students. Proper middle aged man should know better injury. Anyway, I'm building a base again, ran 1.41 for the Cardiff half today, felt great and decided my next project is a sub 20 'indoor run', I.e. a treadmill over the colder months and translate that outdoors. Need to stick those 60km weeks again!
I know everyone is different, but generally, would a 50km week get me to sub 20 5k?? My time in the 5km now is 23 mins, and that was during a 10km race, done in 46 mins. That was with currently doing maybe 10-15km per week. Do you think a 50km week (over a few months) would get me under 20 mins??
@@na-dk9vm if you can maintain 50km a week over several months, you'll definitely have good aerobic fitness. No hard and fast rules but It's a great base to combine with the workouts you'll need to break 20.
Absolutely!
Superb video. Being on the sub 40 min 10k
Hi Ben, another great video. Have you heard anything about if/when parkrun will be starting at Battersea?
Great video
Just done my 5k in sub 22. Getting there!
10k now Ben,enjoyed it
After a long mountain season I also will go into some 10k racing.. not sure if I can break 40m.. will try though lol... amazing speed you have Ben!!
Great video!
Male 29, 6'5, been running consistently 3-4 times a week for the last 6 months. Started out with a 5k time of 23:23. Today at my local park run I really pushed it and managed to achieve a new PR of 18:08. Has dropped a few pounds after running consistently but weight has actually been quite stable. Current weight 229 lbs / 104 kg. Next goal is going sub 18, although I prob need to shed some weight to accomplish that 😅
Very impressed by the merch plug during the last km 😂
Awesome, thanks Ben for the tips. As a 55 year old, I find my body can't do as many runs in the week as you suggest in this video. 3/wk is the max, which I supplement with swimming 2/wk. Slowly edging towards 20 mins. 20:18 last Satuday's parkrun. But I'll get it done 🙂
Great vid, Ben. I'm just getting back into running. I used to play a lot of tennis. But post-covid vestibular issues make it too difficult for now. Even though I'm hyper-sensitive to movement, I can handle running because I keep my head still. I've only run a few times, and my 1/2 mile pace is approx. 5 mins at a comfortable pace. So I have a little work to do to get that down. I can run a sub-30-min 5K. But a sub-25 is my first goal, then a sub-20.
Questions for you Ben:
1. What's an ideal plan for me to follow?
2. Given where I am now, just starting to take running more seriously, how long before you think I can reach a sub-20 5K?
Between you and Ben Is Running, I have some good mentors to follow. Thanks mate!
At 45yo, I started running each week in June 2022. My training plan for running a sub 20 minute 5k was basically to run 5k (or under) as fast as I could. Pretty much very run was 5k. I got down to sub 20 by September after starting a little over 25 minutes in June. I didn't even have the energy to run a full 5km each time at that point. Up until early August I was running in Hoka Clifton 8s and had a PB of 22:47. I bought the Endorphin Pro 2s on sale in August and took 47 seconds off my PB in my first run in them and got to sub 20 by September. I had only ever done one 10k run at that point. I then started mixing in 10k (at any pace) runs and eventually got down to a 17:30 5k by Feb 2023. The other thing I did was switch to a higher cadence run style rather than striding out which also resulted in taking a sizable chunk off my time. I was running 2 days on, 1 day off pretty consistently. Pretty much every 5k I ran I just tried to smash it and at 10k I didn't worry about pace.
I haven't been doing really hard pace work recently. I have done a 39 minute 10km but have not been at all consistent with attempting to better it as I have been doing a few more longer, slower runs. Longer runs give me a legitimate excuse to avoid interacting with kids for a longer period. I am of course joking when I say that… sort of.
5k sub 20 while vlogging.. Cmon man.. You make it looks so effortless 😅
Everyone loves Ben parkes ❤
Thanks for the video. And yes please do the sub 40 10k.
Yes, please do a sub 40 10k one! That's my next goal.
I have been there, you might think its too difficult almost impossible. I started running during the pandemic. All I did was daily 5Ks... some days slow some days decently paced. initially I clocked 23:10 i think. In a month or two I was able to lower it to 20:15. you just need to stay consistent and stick with it. It took me about 5 to 6 months to run my first sub20 at 19:48. You can probably achieve it even sooner than that if that is your goal; but I didn't put SUB20 as my goal then. I just wanted to run daily 5Ks for a year. that's why it took some 6 months coz many days I would take it easy and slow. One other key is to push yourself often. say the last 2Ks of your training runs. it must feel difficult - that is how you will begin to feel comfortable eventually.
And I know you will. Once you do, don't stop. keep staying consistent. I never thought I could do SUB19... and last year I paused running all together. but then I restarted it and this time around I pushed myself harder. slowly I lowered my PB... sometimes you try breaking your PB and you fall short - sometimes you do get to lower it but just by few seconds. but that does not matter. the effort is what matters. My 5K PB progression went like this: 19:48 19:44 19:38 19:31 19:17 19:09
and then, one beautiful spring day, this April, I shocked myself running an 18:48. for the opening 4K, I was just barely on pace for a SUB19. for the last K i didn't look at my watch until the end, just trying hard to dig deep and give it everything, talking out loud to myself pushing it to the absolute limit. that was one of the best happiest proudest moments in my life, even though my current PB is 18:04. because that run was my inflection point, realizing with my flesh that indeed anything is possible. who knows, maybe one day I could shave some more seconds and score a SUB18. but for now, just go for it yall. I am in the same boat, doing my first ever marathon in two weeks time. absolutely sore and weak from all the weeks long training, but it will pay off.
I've been running consistently with structured training for 1 year now, averaging 50-60 km a week, and just now i'm in sub-21 5k fitness.
And i'm 28 yo male and 137 lbs, so not even overweight. No idea what's wrong with me.
Got a 30k 1000 Elevation race in December, looking forward to do some short races next year sub 20 minute is defo one of them.
I was a 25 min 5k runner for years thinking that was my limit, but with a bit of consistency and speed work I managed to get down to 21 mins. I was stuck at just over 20 mins for about 8 months last year and finally with longer runs, intervals, pacing and belief, I have now ran sub-20 several times with my PB currently 19.35. Everyone can do it, it just takes time and effort and anyone can get there……👍🏻
Brilliant video Ben! Curious as to the gimbal / phone holder you are recording on - does a great job. Any affiliate links to it? Cheers, CD
Looking to smash my marathon PR next weekend. Looking to get from 3.36 to 3.25, which would give me a 10 minute buffer for a Boston Qualifier in the 55-59 age range. See you in Chicago!
I can see Phily pacing her BF to a sub 20 in her next video 😉
You should try Fleetwood parkrun as it is a very fast course if the wind is low!
Hello Ben, can you share the pre and post run workout video if you have made one?
I've always been a slow runner, but 20 minutes for a 5k seemed achievable. I've been training for a 100k ultramarathon for a few months and recently ran an all out 5k in 20:54. Sub 20 is definitely Italy my next goal once the ultra is done. I'd also love to run a 5 minute mile this year but I think that's a big training push!
Hey Ben thanks for the inspiration. Stated running again at age 59 in 2021. Got my 5k to 22:33 and was super encouraged to hear you say that might be a base for attacking 20 mins. Usually I’m training for longer races but it seems like for shorter I’m looking at a weekly pattern of Easy / short interval / easy / long interval / tempo ?
My goal is to watch this video about how to run a sub 20 5k whilst running a sub 20 5k, whilst I run a sub 20 5k! Great video - I’d love to see you do a 10k under 40 Ben - my current goal. Well done 👍🙌
Will Sarah ever do more videos on her channel?
Hey @BenParkes, when You will be in Warsaw (Poland)? ❤🙌
Yes please do sub-40’ 10K!
will there ever be a " in between races" plan?
Ha I did the 10k on that day! DId my first sub 20 5k as well!
225 lbs, low body fat. Trying to run sub 20 without sacrificing too much muscle mass. I think 212 is the magic weight. Did sub 21:00 10 years ago at that weight. Also, maybe 10-15 miles per week. No flat course nearby. Currently at 21:34...going to try and improve that to under 21 in 2 weeks. If i lose 5 lbs and find a flat course on a cool morning.....probably still not gonna make it. 😅 11 years of not getting it done....
This couldn’t of come at a better time currently 6 weeks into an 8 week training plan for a sub 20. Managed 9 x 800m @ 6:15-6:20 /m pace last week so hoping I’m nearly ready to send it! Only ever done 2 miles at 6:25 pace so really hoping I manage it.
*couldn't have come or could not have come. you are welcome or you're welcome
Thanks, Ben I have been going for a sub 20 5k for 3 months now and I have gotten 20:06 20:02 20:11 and 20:16 I'm 11 years old and just trying to find a way to get that time down by a few seconds anything I could do?
Just scraped in at 19.59 on Saturday
Would love to see a video about how to try to pace a sub-20 5k on a hilly course. None of the 5ks around me are flat, and I have gone sub-20 on the track twice, but I can't seem to translate it to the hills (best 20:34). Tips? Tricks?
could you make a video like this on how to run a sub 2 hour marathon?
❤