↓↓ Are you trying to break 20 minutes for 5k? How close are you now? Where and when are you going to attempt it? Or maybe you have a question about training for a 5k that we didn’t cover? Let us know in the comments below ↓↓
The Running Channel I’ve been doing sub 20 for 5K for about 6 months now, but I still have never done it at my local parkrun. The timers seem to hate me lol, last 3 weeks have been 20:03, 20:00 and 20:01😂 although I have done 19:23 for 5K before and got under 20 6 times
Guys I just wanted to say thank you, your channel helps alot, year ago I could not run 2k at all, was at 96kg now I am 75kg and yesterday did 7km at 4:55 pace today 10k at 5:25 pace. I will be going for that sub 20 min 5k. Give you an update when I reach the goal. Thank you once again. Peace.
Did 5k in 19:58 after 4 years of running very casually. First 5k was 45 mins and I stopped 4 times. Two years later it was 23 mins. Two years after that I broke 20 mins. Best sporting achievement of my life. Anyone can get there 💪🏼
Nice Connor! I'm at 23's now, 20 seems unattainable from here. PB of 22:16, I do loads of aerobic exercise (including running) at the gym, but nothing specific to go sub 20. (46yo) Congrats!
My original goal was to run a 5km without walking breaks by my birthday (end of May). I achieved that a few weeks ago, so my new goal is to get sub-35 by my birthday instead. Today at parkrun I finished in 35’37”, so I think I’m on track! The next goal will be sub-30, but that will take a lot more time to achieve.
That’s brilliant! Congrats Emily 🙌 If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
Emily Jones well done Emily. I’m aiming for under 30 mins as well but slowly whittling it down: under 34 mins, then 32 mins. You will eventually get there!
When I was a teenager (15ish) I had a friend who played football 3 times a week and joined my training group to see if he liked it, it just so happened the club was running a timed 5k on his first day. He set off at a blistering pace and I thought about how much he'll regret that. Of course he sustained the pace, lapped me and ran well inside 17-minutes. All from his Football fitness. To be fair, he went on to be the best runner I've ever known.
@@firefight33 what makes you think that? It's entirely possible if he is playing Football at a high level, there is a lot of running done especially in midfield and edges of defense. For a high level athlete sub 6 minute miles for 3 miles is definitely achievable even is they aren't specifically a runner.
@@khczssd3272 He'd played football regularly and consistently for close to a decade. He was a central midfielder so he ran a lot. He also ate a healthy, balanced diet, had the perfect body type for running and was a very hard-worker. Nowadays he's a sub-30 10k runner, haven't seen him in yers though.
My PB is 15:24 consistency was key for me running 6/7 days with hill workouts on the weekends. Recovery, easy, long, and intervals build up your speed. In races I never focused on first place until the last 800 meters and used my opponents as rabbits and draft. 5 and 10K races are nice but the real fun was always in the mile and 800 races.
Damn. This video was the reason why I got hooked into cross country. The idea of breaking my own personal records is so fascinating to me. After watching this video upon release, it gave me an idea of how to progress through my running journey. I went from running a 23:40 in the 5k before this video, to running a 20:42 after putting the tips in the video to use. Almost 3 years later, I still use all of these tips presented in the video to progress myself even further. Although, progress was imminent, as I was a healthy high schooler just getting into competitive running, without this video, I would've been so much further behind than where I am at right now. This video is not only meant for people aspiring to break 20 minutes in the 5k, but also to help improve any 5k performances. If anybody is wondering: 2019 (15 years old): 27:40 -> 23:40 2020 (16 years old): 22:57 -> 20:42 2021 (17 years old): 19:51 -> 18:30 2022 (18 years old): 19:00 -> 16:56
Just did my first real 5km run today, finished in 31:03 because I took a walking break. Pretty happy with my run, going to keep you posted as I get faster.
@@itzakz2269 Kipchoge ran a best of ~12:46 when he raced on the track. The world record at the time was 12:37 (by Kenenisa Bekele), But no, he couldn't do that now. Age catches up.
To be fair, I’ve never raced a 5k and only went to Parkrun when I started running. I suspect I’ll crack 20 for 5k when I break 40 for the 10k. 👍🏻 My 40:01 was a 20:01 followed by a 20:00!
@@mikeboudrie6585 It came as a total surprise. I was training for a sub-20 5k and over the course of a few months ramped up from 40km per week to 60km per week, so thought I'd have a crack at a 10k. I did the first km in 3:51 and halfway through the second it dawned on me that I wasn 't at all tired, so I just kept going. Sadly it was the day of that big storm we had in Jan, and the back straight was totally exposed to a vicious headwind, slowing me right down to about 4:08 pace. There were two laps, so I averaged 40L01. I'm now doing 75-80km per week and I can tell I'm faster, but this annoying virus is stopping me from racing and finding out.
I ran a 19.47 a couple of years ago but can’t get close now. When I did it I was going to a good boot camp fitness class every week in addition to running. I think that was a major factor in achieving the necessary strength. Would highly recommend that kind of core and strength training to anyone who’s really pushing their limits.
My running career/hobby has only just begun. I am 16 and in my second year of racing in cross country. I've only raced in a 5k about 10 times total but my best time was 23:40. That was last year, and this year I had no summer training at all and the season has been cut short but a few days ago I had my first race of the season and clocked in at 21:43. I realized after watching the video that the training routine is almost dead on to what my school has me do for training every week.
After about 8 months, I have progressed very much, and my personal best for that cross country season was 20:42. Currently, I have run a 5k in under 19:30, thanks to this video.
Just want to thank The Running Channel for this. Following this plan, I managed to run a 5km in 19:40. My previous 5km was 20:15 back in Feb 2020! Roll on the return of parkrun so I can have my time text and email starting with the 19... Thank you once again team! Keep up the great videos!!
I remember watching this video after my first competitive season of cross country, and my races were all 5k's, and breaking 20 minutes felt so impossible to me. After my first year of running cross country (2019), my 5k time started at a 27:40, and dropped to a 23:40 by the end of the season. A year later (2020 cross country season), I started at a 22:57 and dropped down to a 20:42. At that point, breaking 20 actually felt possible. And a year after that (2021 cross country season), I actually ran in the summer leading up to the racing season, and it helped me drastically. I broke 20 minutes in my first race of that season. The tips in this video helped me out a lot and definitely contributed very much to my improvement. At the start of the season, my 5k time was a 19:51, and by the end, I was running 18:30. From a 27:40 in my first race, to an 18:30 in just over 2 years felt like such an accomplishment, and I owe a lot of that hard work to the tips from this video.
Love this video! Thank you guys. I am 45yo and only started running during Covid 19, i am gym goer. I discovered that I actually enjoy running and feel amazing after each run. My PB is 23min 5km, I hope eventually to go under 20min. Cheers 🇦🇺
I ran sub 20 at age 48, 185 lbs, after 10 weeks of training, might have been 12. Everything was perfect for race day which didn’t hurt. My goal was 21 min and finished in 18:45. I planned 7 min first mile and ran 5:40. To be fair I did run a mile in 4.26 in high school so I wasn’t average Joe when I started up again.
my story might be a little different. Im now 28 but my record was 16:53 for a 5k 7 years ago. i repeatedly had knee injuries after that score and finally gave up all physical activity. I just recently found out that it was one of my feet sticking outward causing my entire body to shift off balance because of it and creating the injuries to my knee. I wish the doctors and physiotherapists saw it but now that ive fixed my foot through youtube i started running again and it took me 26 minutes to do my first 5k! My first goal is to get it back under 20.
Thanks Anna and Andy, spot on vid. I've been averaging 5k in 27-28 min, PB is 26:13, been driving me crazy trying to beat this for the last six months, now with this channel and your tips been focusing my breathing more and being more mindful of pace, can't wait to try these training plans. Cheers from Oz.
Great video! I did 19:55 in 5k three week after I ran my first marathon. I wasn't even attempting my PB since my marathon pace was 5.20min/km 🤣 marathon training plan did the job, lots of long runs, aerobic sessions and threshold run 👍🏼
A sub 20 minute 5k is one of my fitness goals for 2024. My current best is 27:30ish after about 4/5 months of really trying with my running training. I'm feeling the PRs are coming slower but hey i feel like I should be ambitious lol.
Thank you for this video! I did a sub 25 Parkrun this weekend and beat my PB by a few minutes. Today was a rest day instead of long run. Last weekend I went on a 33km run which seriously killed my legs but I was training for Brighton Marathon... I honestly think that this video helped me identify many things and helped me be able to complete a new PB and plan the week better, onto greater finishing times ;)
43 y.o. started walking 5k last June. Just finishing week 2 of this programme. Some ups and downs. Running around 22 min baseline. Will give it another week or two before I go for my first attempt. Thanks for the video. Its really good
I've been trying to go sub 20 since January! I've got close and did 20:04 the other day but it's just so hard!! I find the worse part is between 3 and 4k because my pace just dips and I lose heart, it's a mind game more than anything now....! Thanks for this video, its motivated me to try again ....
I'm 29 years old. I used to run a 22 min 5K 5 years ago and now I currently run at about 30min already. I want to get back into running a fast 5K and will surely incorporate your sessions soon once I ak physically capable. Thanks for sharing.
Great this helped I’m a freshman in high school and my pr is 19:44 but I’m racing 5k next Saturday so I hope to run sub 19:30 my favorite 5k workouts are 10k run at sub 45 and 5x1k at 3:50 per k
Morning All, had to share this and vent a little. On my 10km this morning, as part of my training plan to do a sub 20 in the 5 km, I was aiming for a consistent 5:30 / km pace for the entire 10 km, which would not only help with chasing the sub 20 5km, but also a PB in the 10km. I was on fire, spotify jamming out The Running Channel's 'Power-Up' playlist, hitting my mark, then 3 km in I crossed a main road, up on the kerb, BANG..... rolled my right ankle (second time on right, once on left).... had an Andy moment....F@#K... so pissed off and mad, wanted to keep going but Andy's vid on injury came back to me, had to be sensible, limped back home, now resting up with ice pack. Anyway recovery mode now, soon enough I'll be back out there. Have a nice weekend and safe running. Cheers Enzo.
This was my "holy grail" when I started running. My first "untrained" 5k was 24:13, and my ultimate "PB" ended up being 19:18. That "journey" took me 4 years, breaking 20 for the first time took me 3 years. I did get "stuck" on the threshold for about a year, ran a bunch of races where I'd miss it by less than 10 seconds, it got frustrating but I just kept plugging away and didn't give up. The 5k is an excruciatingly painful race, your "mind" needs to be your "ally" in such an undertaking, because your body is going to be screaming at you to stop by the time you hit 400 meters. For me, it always felt like I was "drowning" on land at that point and wondering how in heck I was going to run another 2 3/4 miles at that pace. The only way to break a "barrier" like this if it's on the edge of your ability is to "acclimate" to running shorter distances faster than the race pace. Go to the track and run some mile repeats. Also, run 4 milers, 5 milers, 10k's, this will teach you to run longer distances at a pace similar to the 5k. You need to go on "both sides" of this distance, and again just get used to pain, because it's going to be the hardest thing you ever do. One more thing, the more mileage, the better. I got up to 70 mpw, I had to because I had very little natural ability, but you will get a benefit cranking out high mileage, it is transferable. Good luck!
The terrain that I've run on has helped me get my time down as well. Training on the trails has helped me run faster on the road. More resistance on the trail and less on the road. 20:45 is my 5k pb, so getting closer to breaking 20 minutes.
Just did a 5k race after 3 weeks of training. Got 28:49, my very first run was just over 35 mins. So i was really happy with the results. Doing a 10k at the end of this month and in September. Then will attempt the 5k again in October. The goal is 25 mins. It's a stretch goal after 3 months of training. But I think I can do it. I'm also 193lbs at 5'6". I think if I can drop the weight and be consistent with running. I can attempt the 20 minute mark next October. I love running but loosing weight is the toughest part. Lol.
Yep! Some great advice as always guys! More threshold, interval training required to reach my goal sub 19. Sub 20 was great but you know always looking to improve😊👍👍
I’ve been stuck on a 22 min 5k for 2 years , and I’m the typical just run 3/4 times a week and HOPE I get faster , I REALLY need a structure lol Great vid guys 👍🏼👍🏼👍🏼
Im 40 yrs old i recently got 20m 18s at local parkrun , will surely be hitting sub 20 in the coming months , cant wait 👍 i do 4 days a week adding upto over 20 miles , intervals , tempo run, easy run, long run, every two wks i throw in hills 👍
My personal best is 19:47 (at age of 37) and I think this result for someone who just run as supplemental type of exercise is unbelievably good. My buddies always told me to focus more on the running and start compete , but my joints simply cannot withstand for the longer distances. My company wanted a running team so I joined the team and I did a personal record of 4:41 pace for the 13,6 km distance during the Marathon relay . I got patellar tenditiis during the preparation and my knees were on fire during the race… I could be even better because my average heart rate was only 153, but unfortunately my joints cannot handle the stress of the longer distances. I would say (as an amateur athlete with 25 years of experience under my belt and with masters degree in Exercise Physiology) if you are not dedicatedly a runner , to aim to the 5k as fast as humanly possible is the best way to improve your endurance. It will not overload the joints but helps you to improve the overall fitness and reduce body fat.
I’ve run high school X-country for 4 years and on my experience I’ve found that many people are stuck in the 21:00-22:30 range. Since to run in that time you already have to be in shape but the one thing you need to do to get into 19-20 is open up your stride. It feels uncomfortable at first and hard to maintain but that’s the next step. After one race of focusing on that me and my friend both went from a 21:30 PR to a 19:55 PR.
Yoyo SLOsongs go out fast for the first 100 meters or so, and then ease into your goal pace , then pick it back up for the last 200 meters. Also find someone to run with and if they start slowing down, move up and try to catch the next person in front of you. I PRed by 36 seconds with that strategy.
@@yoyoslosongs4193 My only tip if you are just getting into running is ease into it and figure out your body because everyone's is different. Also learn to figure out the difference between pain and soreness. You can run through soreness but you should never run through pain especially in the joints or shins.
breaking sub 22 yesterday (22.26) from 29. 47. Look to sign up a race for 17 December and I will execute this training block. Thanks Running Channel for your tips!!!❤
I stopped running due to back issues 2015 but few months ago I got back into it, back than I had 19:17 PB but on a course with some 65m uphill, my goal clearly is sub 19 now on flat course. Hope despite my 47 years I will succeed, thx for upload
I’d like to think I could get a sub 20 5k buuut I just got back into running and I ran just under a 24 minute 5k a few weeks ago with a lot of rust and a few injuries. So for the Turkey trot 5k in 3 weeks I’m shooting for somewhere in the 22’s preferably low 22’s. It should be achievable with zero injuries and consistent training. If I remember, I’ll come back to this video and post my results lol. Thankful for this channel and the people on it!
This is perfect! Thank you so much. Currently in the process of trying to get a sub 20 5k. PB at the moment is 20:29, definitely going to uses this information to my advantage
Hey guys, just got my PB at 24:25. I’ll keep you updated every time I beat it 🤣 thanks Anna and team, you’re the reason I’ve stuck to running. keep up the good work guys. Great content.
Really useful thanks guys, managed to drop from 5k in 30min to 22min in 6 weeks after a year of little to no running. Now the push to sub 20min in another 6 to 8 weeks. 🏃🏻♂️
Just getting back into running after a long break (5 years). Been training since the pandemic started and hoping to get close to 30 mins for 5k by the end of October. Hit 32 min 5k in a tempo run so I think it is possible
I made it in 19 minutes and 43 seconds. Stamina is not only physically but it is mentally. Having a proper mind set is what will help you achieve it when your body is giving up.
In my younger days I used to be able to run 5km in 17:30 without any training. That was well before I started parkrun, closest I've come so far is 20:24. I got 20:37 this morning, I'd love to be able to do it once just to say I did it.
Thank you I’ll try soon I have my first ever race in 39 years old I’m running since about 6 months the race will be 10k last time I tried I did 44 minutes hoping to have better results on the race day thank you for all the tips
That is perfect information for me thank you, I am just recovering from a pulled hamstring (today's first run 2 miles with no pain( 1 easy and 1 threshold) my target is to be able to consistently run a
Started running a few months ago, my first 5k was about 30 minutes. Today was my second and I got about 22 minutes. Watching this so I can get a metal for my age group
Just stumbled on this excellent channel. Loving the work you do. Inspired me to try and get back under 20 mins as a lockdown goal. Managed to get to 21:21 after a couple of weeks of following the advice on here. Shaving another 1m 30s seems a long way off still!
That’s not slow. And comparison is the thief of joy. If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
It's actually fast walking and running, LOL!!! 26 mins. 5K, wasn't full running. If I experiment could less than 20 mins. of just running without fast walking.
Took up running when lockdown hit last year. First 5k was 22.30, now at 20.15. Desperate to go sub 20. Had been doing hillsprints and longer runs in training but im going to try this new plan and hopefully it will work out!
Did manage to get a sub 30.00 last year but since GNR have lost fitness and pace. Trying to get back to 30.00, struggling with the 🥶 and windchill this year really affecting the asthma even with a buff
Northern Ninja Runner Last time I ran around 5:00 min/km I was breathing like Darth Vader - people way ahead of me were moving out of the way (even though I was going around them) and looking back as I was pelting for the finish 😂 I’m far from a sub 20 minute 5k, however I found training on a treadmill helped in improving my 5k time and my breathing (but I still sound like Darth Vader!) Pace yourself, run often enough even in short burst and the fitness will eventually come back. Good luck.
Im 14 and I completed the C25K program and I havent done that many runs after the completion of the program (life gets in the way) after a 2 week break im gonna start taking this much more serious Great video!
@@runningchannel I understand. I am disputing with this video. I have some way to go. I run about 3-4 times a week for at least 5k for each run except Sundays.
@@eoincasey5461 I do long runs on Sundays. I am at about 13.5km and keep trying to push myself each Sunday to go further. (I know I am capable of going further as I have done a marathon, albeit one that had a lot of walking parts due to knee issues)
Great video as always. I’ve been putting a bit more structure into my training lately and I’m starting to see the results. I set a new parkrun PB today at 23m23s - 20s faster than my previous best - and I’m hoping to get below 22m this year (along with a bunch of other run-related goals!).
beaux brasseur If I can run a 16:42 second 5k at 33 years old, 6’0” and 190 lbs with zero running training you should be able to do better. See how ridiculous you sound show boating on you tube and taking away from other achievements.
fuzzykeuh “if I can do it anyone can” comes across as pretty damn condescending to me. No, not everyone can do it, some people simply don’t have the physical ability. And to show boat to say you’re a bigger guy and easily achieve it with little to no training, then you’re taking away from others who struggle. He also edited his comment after I called him out on his shit, if you read the first unedited comment you’d realize why I called him out. Also, no body runs for 4 months and runs a causal 36 minute 10k. I’m only putting someone down who’s clearly lying and show boating online.
Boxing MMA bro lol you’re the one who’s being a braggart. You’re both a problem. You’re very negative, bitter, and immature for a 33 year old. The running community always has a few like you guys that just ruin everything for everyone else
I started running in october 2019, couldnt run 600 meters. Listened to David Goggins -"cant hurt me" and booked a 100km ultra before I'd ran 1 mile. My last 5k attempt was 2 months ago at 21.50, I run around 40 miles per week and aiming for 60 per week. Average pace on road with hills etc is around 8 minutes per mile. Hunting that sub 20min 5k, 40lbs down, I feel unstoppable. Dont set yourself barriers such as "10% Increase per week" CANT HURT ME
@@martinjnagy it's the Devon coast to coast in the UK, Italy July 2021, it was meant to he 2020 but it got postponed due to covid. It's from one coast to the other. Cant wait :DDDD
@@Pearlygatesbouncer wow good luck, sounds really tough but it's sounds like you've got the discipline to do it. There's also one along Hadrian's wall which is meant to be solid too.....I'll stick with 5k for now haha
Can we take a moment to appreciate how amazing Anna's hair looks in this vid? It's on point!! In other news, I'm already dying getting my 5k below 25 minutes, let alone 20 XD
That was an excellent video! There were so many specific little tips in there that all rang true. Really, everything you need to know is in this video - all in one place! I was on the brink of a sub 20' 5k a month ago, but didn't hit the target and took a break. After watching this, I am inspired again to get after my target. I am going to follow this training plan and let you know how it goes. My ~10 weeks starts NOW!
As soon as lockdown hit, I had to stop football, boxing and martial arts. So I decided to concentrate on running 5k every few days, which I had done before but never timed myself. The first timed 5k I did at the start of lockdown was 25 mins. After a few months of adjusting my technique, pacing myself properly and drinking more water, I've managed to get down to 21:55. The goal is sub 20, but the thought of running sub 4 min km 5 times is daunting
I'm starting this 5-week program today. Now my 5k PB is 21:48 and aiming to get under 20:00. I'm 24 and started regular running 2 months ago. Wish me luck! :)
At 70 years old 20 mins is way beyond me. Best I can do is sub 30 mins. Trying for 28 mins. But first I have to get over my recent operation. So today I had to walk my Parkrun. Very frustrating.
I think this is where speed training really helps. You'll need to get used to pushing over a shorter distance rather than a long sustained effort. I'm almost the opposite, I struggle to do sub40 in 10k but can do low 19s for 5k fairly easily
My previous PB and I broke that to 21:27 last week. Really pushed myself and honestly felt harder than the half-marathons I've done. Sub-20 is the goal but seems so far away. Encouraging seeing these comments though!
I used to run a 19:40 forever ago, got back into powerlifting, and now I'm back running again. My main problem other than overall fitness is just that I'm much heavier and older than I used to be.
12 years ago i used to do 5k in 15mins. Back then i only weighed 172lb (bmi 23.5) now ive put alot of muscle on weighing in at 260lb (bmi of 36.8) i did my local 5k park run just to see where my fitness is and ended up with 25min30sec. So more than 10mins from what i used to do. My aim is to get fit in 2020! I dont consider that bad time but it needs improving and i was worse for wear after the run. So now ive started training im going to aim to break 24 mins in a month and get back down to 18min and under. Its going to be hard and will need a few lbs dropping off but im determined. My week plan Monday -- tempo 5mile run Wednesday -- long run 7mile increasing weekly Thursday -- long interval/short recovery i.e 12x400m or 8x600m with 60sec recovery at 10-15%faster than goal 5k pace. Saturday -- week1 5k time trial followed by 8x200m fast drills 3min recovery Saturday -- week2 speed work varieties of 200/300/400/600m 80-100% efforts
Love these tips, even as someone who will never get anywhere near that pace. But, as I'm wrapping up half marathon training and hope to improve my 5K time, this will come in so handy!!! Thank you for all the specific details for different workouts and schedules. You guys rock! First half is in 4 days and then the 5K distance should watch out for me!
I hit a 23:29 5K yesterday. No idea why but now I'd like to get a sub 20. So, thank you for the tips I'll start putting some training drills into my week.
Terrific video. Concise and helpful-thanks very much! The only time I broke 20 for 5k was during a 10k race! Went out like a Kamikaze and absolutely died on the last 2 miles😂😂 It doesn’t count as a 5k PB, but I think your tips will help me get there!
Something very important not mentioned in this video, and that will potentially ruin your plans, is how big or popular the 5k distance is. Most people who sign up for 5k races have no intention of running it. You get plenty of walkers. Meaning you'll be surrounded by people with no intention of jogging or sprinting at any point in the race, so you find yourself walking at a casual pace at the start of the race. That used to frustrate me so bad that I stopped doing 5k races and only stuck to park runs. I broke the 20-minute time at a park run because that was the only way to do it. Up ahead is relegated to the pros/elites who smash it at sub 15 minutes, then there's the people who show up super early to begin their walk just behind the professional runners. When you find yourself running the first km in 5minutes, it's pretty much over. Rather attempt this at a park run, where the organisers will allow faster runners to start up front and walkers are always willing to start at the back, and you don't get thousands of people show up.
Achieved my first 5k last year with a time of 35.45 I'm now down to 31.37 been making steady progress I pushed a bit hard at the beginning of this year and picked up a foot injury which set me back but nearing my previous best my current target is to be at sub 30 minutes before my 38th birthday in September this year then sub 25 by my 39th and sub 20 by my 40th
↓↓ Are you trying to break 20 minutes for 5k? How close are you now? Where and when are you going to attempt it? Or maybe you have a question about training for a 5k that we didn’t cover? Let us know in the comments below ↓↓
The Running Channel I’ve been doing sub 20 for 5K for about 6 months now, but I still have never done it at my local parkrun. The timers seem to hate me lol, last 3 weeks have been 20:03, 20:00 and 20:01😂 although I have done 19:23 for 5K before and got under 20 6 times
Guys I just wanted to say thank you, your channel helps alot, year ago I could not run 2k at all, was at 96kg now I am 75kg and yesterday did 7km at 4:55 pace today 10k at 5:25 pace. I will be going for that sub 20 min 5k. Give you an update when I reach the goal. Thank you once again. Peace.
20:56 at the Valley Parkrun on Christmas Day
@@personaronthegreat1399 same thing with me
Broke the Sub 20 5k recently and luckily I got it on video 🙂
Did 5k in 19:58 after 4 years of running very casually. First 5k was 45 mins and I stopped 4 times. Two years later it was 23 mins. Two years after that I broke 20 mins. Best sporting achievement of my life. Anyone can get there 💪🏼
Awesome stuff Connor, hope you’re still enjoying your running!
Nice Connor! I'm at 23's now, 20 seems unattainable from here. PB of 22:16, I do loads of aerobic exercise (including running) at the gym, but nothing specific to go sub 20. (46yo) Congrats!
My PB was 28min .How to improve that and I'm 21
Just did a 21m36 but it'll be harder for me to get to
good job! How old are you man?
Makes you realise how insanely fast the men's track world record of 12.37 is!!
Yeah that's insane
🤯
I only can do 23 minutes is that good enough?
@@kenrickhk yes
@@dantheman2538 how about yours?
My original goal was to run a 5km without walking breaks by my birthday (end of May). I achieved that a few weeks ago, so my new goal is to get sub-35 by my birthday instead. Today at parkrun I finished in 35’37”, so I think I’m on track! The next goal will be sub-30, but that will take a lot more time to achieve.
That’s brilliant! Congrats Emily 🙌 If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
Emily Jones well done Emily. I’m aiming for under 30 mins as well but slowly whittling it down: under 34 mins, then 32 mins. You will eventually get there!
Noll S awesome work! Thanks for the encouragement 😊
Good job ! I think you will get to sub35 soon and I hope you will get you sub30 before this summer!
Go Emily!
When I was a teenager (15ish) I had a friend who played football 3 times a week and joined my training group to see if he liked it, it just so happened the club was running a timed 5k on his first day. He set off at a blistering pace and I thought about how much he'll regret that.
Of course he sustained the pace, lapped me and ran well inside 17-minutes. All from his Football fitness.
To be fair, he went on to be the best runner I've ever known.
He was lying, btw
@@firefight33 what makes you think that? It's entirely possible if he is playing Football at a high level, there is a lot of running done especially in midfield and edges of defense. For a high level athlete sub 6 minute miles for 3 miles is definitely achievable even is they aren't specifically a runner.
could you please ask your
could you please ask your friend what he does to do it
@@khczssd3272 He'd played football regularly and consistently for close to a decade. He was a central midfielder so he ran a lot. He also ate a healthy, balanced diet, had the perfect body type for running and was a very hard-worker. Nowadays he's a sub-30 10k runner, haven't seen him in yers though.
My PB is 15:24 consistency was key for me running 6/7 days with hill workouts on the weekends. Recovery, easy, long, and intervals build up your speed. In races I never focused on first place until the last 800 meters and used my opponents as rabbits and draft. 5 and 10K races are nice but the real fun was always in the mile and 800 races.
what is your 800 and 1 mile times and how old are you?
Damn. This video was the reason why I got hooked into cross country. The idea of breaking my own personal records is so fascinating to me. After watching this video upon release, it gave me an idea of how to progress through my running journey. I went from running a 23:40 in the 5k before this video, to running a 20:42 after putting the tips in the video to use. Almost 3 years later, I still use all of these tips presented in the video to progress myself even further. Although, progress was imminent, as I was a healthy high schooler just getting into competitive running, without this video, I would've been so much further behind than where I am at right now. This video is not only meant for people aspiring to break 20 minutes in the 5k, but also to help improve any 5k performances.
If anybody is wondering:
2019 (15 years old): 27:40 -> 23:40
2020 (16 years old): 22:57 -> 20:42
2021 (17 years old): 19:51 -> 18:30
2022 (18 years old): 19:00 -> 16:56
Just did my first real 5km run today, finished in 31:03 because I took a walking break. Pretty happy with my run, going to keep you posted as I get faster.
whats your time today?
My first time breaking 20 felt like when Eliud breaking 2 hours
Hmm, Kipchoge's 2 hour marathon pace is more like 14:10 per 5k, but we know what you mean 😉 Seriously, congrats on the milestone
@@runningchannel If Kipchoge can run that quickly over a marathon, then couldn't he break the 5k wr
@@itzakz2269 Kipchoge does marathon training, not 5k training
@@itzakz2269 Kipchoge ran a best of ~12:46 when he raced on the track. The world record at the time was 12:37 (by Kenenisa Bekele), But no, he couldn't do that now. Age catches up.
Sub 20 5k was my goal when I started running three years ago. Weirdly, I’ve now done a 40:01 10k, but I’ve still not done a sub-20 5k!
You'll get there!!
To be fair, I’ve never raced a 5k and only went to Parkrun when I started running. I suspect I’ll crack 20 for 5k when I break 40 for the 10k. 👍🏻 My 40:01 was a 20:01 followed by a 20:00!
That’s an awesome 10k, great work!
@@RobManser77 Damn those 10k 5k splits are sooo close
@@mikeboudrie6585 It came as a total surprise. I was training for a sub-20 5k and over the course of a few months ramped up from 40km per week to 60km per week, so thought I'd have a crack at a 10k. I did the first km in 3:51 and halfway through the second it dawned on me that I wasn 't at all tired, so I just kept going. Sadly it was the day of that big storm we had in Jan, and the back straight was totally exposed to a vicious headwind, slowing me right down to about 4:08 pace. There were two laps, so I averaged 40L01. I'm now doing 75-80km per week and I can tell I'm faster, but this annoying virus is stopping me from racing and finding out.
I ran a sub20 minute 5k on track at my clubs time trial yesterday. Thansk for much for the help this is my biggest achievement to date.
I ran a 19.47 a couple of years ago but can’t get close now. When I did it I was going to a good boot camp fitness class every week in addition to running. I think that was a major factor in achieving the necessary strength. Would highly recommend that kind of core and strength training to anyone who’s really pushing their limits.
My running career/hobby has only just begun. I am 16 and in my second year of racing in cross country. I've only raced in a 5k about 10 times total but my best time was 23:40. That was last year, and this year I had no summer training at all and the season has been cut short but a few days ago I had my first race of the season and clocked in at 21:43. I realized after watching the video that the training routine is almost dead on to what my school has me do for training every week.
After about 8 months, I have progressed very much, and my personal best for that cross country season was 20:42. Currently, I have run a 5k in under 19:30, thanks to this video.
I'm also 16 and my 5k is just under 22minutes
@@_uchiha Keep up the good work! You're still so young, progress is inevitable with the tips from this video.
@@jameshenry6655 thanks for the kind words! I'll use them to stay motivated 👍
Just want to thank The Running Channel for this. Following this plan, I managed to run a 5km in 19:40. My previous 5km was 20:15 back in Feb 2020! Roll on the return of parkrun so I can have my time text and email starting with the 19...
Thank you once again team! Keep up the great videos!!
Amazing work Benjamin, well done!!
I remember watching this video after my first competitive season of cross country, and my races were all 5k's, and breaking 20 minutes felt so impossible to me. After my first year of running cross country (2019), my 5k time started at a 27:40, and dropped to a 23:40 by the end of the season. A year later (2020 cross country season), I started at a 22:57 and dropped down to a 20:42. At that point, breaking 20 actually felt possible. And a year after that (2021 cross country season), I actually ran in the summer leading up to the racing season, and it helped me drastically. I broke 20 minutes in my first race of that season. The tips in this video helped me out a lot and definitely contributed very much to my improvement. At the start of the season, my 5k time was a 19:51, and by the end, I was running 18:30. From a 27:40 in my first race, to an 18:30 in just over 2 years felt like such an accomplishment, and I owe a lot of that hard work to the tips from this video.
Love this video! Thank you guys. I am
45yo and only started running during Covid 19, i am gym goer. I discovered that I actually enjoy running and feel amazing after each run. My PB is 23min 5km, I hope eventually to go under 20min. Cheers 🇦🇺
That's awesome, best of luck with hitting that PB!
I ran sub 20 at age 48, 185 lbs, after 10 weeks of training, might have been 12. Everything was perfect for race day which didn’t hurt. My goal was 21 min and finished in 18:45. I planned 7 min first mile and ran 5:40. To be fair I did run a mile in 4.26 in high school so I wasn’t average Joe when I started up again.
Well done!
my story might be a little different. Im now 28 but my record was 16:53 for a 5k 7 years ago. i repeatedly had knee injuries after that score and finally gave up all physical activity. I just recently found out that it was one of my feet sticking outward causing my entire body to shift off balance because of it and creating the injuries to my knee. I wish the doctors and physiotherapists saw it but now that ive fixed my foot through youtube i started running again and it took me 26 minutes to do my first 5k! My first goal is to get it back under 20.
Hi Mike really glad you solved the problem and are back running! Wishing you luck!
Thank you for your helpful tips. It took me 4 years to break sub 20 minutes for 5K. Tempo runs, intervals and long runs really helped.
This is probably the most structured and well made video on 5k training for amateurs. Thank you!
Glad it was helpful!
Thanks Anna and Andy, spot on vid. I've been averaging 5k in 27-28 min, PB is 26:13, been driving me crazy trying to beat this for the last six months, now with this channel and your tips been focusing my breathing more and being more mindful of pace, can't wait to try these training plans. Cheers from Oz.
Great video! I did 19:55 in 5k three week after I ran my first marathon. I wasn't even attempting my PB since my marathon pace was 5.20min/km 🤣 marathon training plan did the job, lots of long runs, aerobic sessions and threshold run 👍🏼
Awesome! Yes, a good marathon training block tends to have that effect 👌
A sub 20 minute 5k is one of my fitness goals for 2024. My current best is 27:30ish after about 4/5 months of really trying with my running training. I'm feeling the PRs are coming slower but hey i feel like I should be ambitious lol.
Thank you for this video! I did a sub 25 Parkrun this weekend and beat my PB by a few minutes. Today was a rest day instead of long run. Last weekend I went on a 33km run which seriously killed my legs but I was training for Brighton Marathon... I honestly think that this video helped me identify many things and helped me be able to complete a new PB and plan the week better, onto greater finishing times ;)
43 y.o. started walking 5k last June. Just finishing week 2 of this programme. Some ups and downs. Running around 22 min baseline. Will give it another week or two before I go for my first attempt. Thanks for the video. Its really good
Just ran my first Sub 20 this morning. 19:45 with 285ft elevation gain. (30yrs old). ⚔️🙌
Nice one! Well done Samuel!
I've been trying to go sub 20 since January! I've got close and did 20:04 the other day but it's just so hard!! I find the worse part is between 3 and 4k because my pace just dips and I lose heart, it's a mind game more than anything now....! Thanks for this video, its motivated me to try again ....
I'm 29 years old. I used to run a 22 min 5K 5 years ago and now I currently run at about 30min already. I want to get back into running a fast 5K and will surely incorporate your sessions soon once I ak physically capable. Thanks for sharing.
You can do it!
Great this helped I’m a freshman in high school and my pr is 19:44 but I’m racing 5k next Saturday so I hope to run sub 19:30 my favorite 5k workouts are 10k run at sub 45 and 5x1k at 3:50 per k
Best of lick for the race next Saturday!
@The Bread Bois, I ran a 19:51 in my freshman year as my PR and I was super happy about it.
Morning All, had to share this and vent a little. On my 10km this morning, as part of my training plan to do a sub 20 in the 5 km, I was aiming for a consistent 5:30 / km pace for the entire 10 km, which would not only help with chasing the sub 20 5km, but also a PB in the 10km. I was on fire, spotify jamming out The Running Channel's 'Power-Up' playlist, hitting my mark, then 3 km in I crossed a main road, up on the kerb, BANG..... rolled my right ankle (second time on right, once on left).... had an Andy moment....F@#K... so pissed off and mad, wanted to keep going but Andy's vid on injury came back to me, had to be sensible, limped back home, now resting up with ice pack. Anyway recovery mode now, soon enough I'll be back out there. Have a nice weekend and safe running. Cheers Enzo.
My last 3 Park Runs - 20:04, 20:03, 20:04...😭😭😭
So close! Hope some of the tips can help you crack it! Andy
Nicely done
Oh boy
Torcher
did you manage to break it?
This was my "holy grail" when I started running. My first "untrained" 5k was 24:13, and my ultimate "PB" ended up being 19:18. That "journey" took me 4 years, breaking 20 for the first time took me 3 years. I did get "stuck" on the threshold for about a year, ran a bunch of races where I'd miss it by less than 10 seconds, it got frustrating but I just kept plugging away and didn't give up. The 5k is an excruciatingly painful race, your "mind" needs to be your "ally" in such an undertaking, because your body is going to be screaming at you to stop by the time you hit 400 meters. For me, it always felt like I was "drowning" on land at that point and wondering how in heck I was going to run another 2 3/4 miles at that pace. The only way to break a "barrier" like this if it's on the edge of your ability is to "acclimate" to running shorter distances faster than the race pace. Go to the track and run some mile repeats. Also, run 4 milers, 5 milers, 10k's, this will teach you to run longer distances at a pace similar to the 5k. You need to go on "both sides" of this distance, and again just get used to pain, because it's going to be the hardest thing you ever do. One more thing, the more mileage, the better. I got up to 70 mpw, I had to because I had very little natural ability, but you will get a benefit cranking out high mileage, it is transferable.
Good luck!
Thanks so much for sharing this insight! And well done on sticking with it and getting that PB!
The terrain that I've run on has helped me get my time down as well. Training on the trails has helped me run faster on the road. More resistance on the trail and less on the road. 20:45 is my 5k pb, so getting closer to breaking 20 minutes.
Just did a 5k race after 3 weeks of training. Got 28:49, my very first run was just over 35 mins. So i was really happy with the results. Doing a 10k at the end of this month and in September. Then will attempt the 5k again in October. The goal is 25 mins. It's a stretch goal after 3 months of training. But I think I can do it. I'm also 193lbs at 5'6". I think if I can drop the weight and be consistent with running. I can attempt the 20 minute mark next October. I love running but loosing weight is the toughest part. Lol.
Anyone else watching before parkrun today?
No. It was published about 8 hours after parkrun in south east Australia
Some Saturday morning inspiration!
Yep about an hour to go
Yep! Some great advice as always guys! More threshold, interval training required to reach my goal sub 19. Sub 20 was great but you know always looking to improve😊👍👍
I was watching before and got a new PB of 21:12 today.
One of the best videos I have watched while preparing for my 5k race. You were very organized and gave us a lot of beneficial advice.
I did 14:58 last night while I was dreaming. You can do it!
That’s the spirit!
lol me
My best 5km 21.37 at age of 62. Don’t think I will beat that!!!!
@@simonmorris4225 I'm almost 20 and I don't know if I can do it
Well done. It’s the thought that counts.
I’ve been stuck on a 22 min 5k for 2 years , and I’m the typical just run 3/4 times a week and HOPE I get faster , I REALLY need a structure lol
Great vid guys 👍🏼👍🏼👍🏼
Good luck with your PB goals! You're welcome!
I'm hoping to attempt a sub 20 min 5k later this year so will definitely come back and watch this video again then - lots of useful information 👍
did you do it ?
Im 40 yrs old i recently got 20m 18s at local parkrun , will surely be hitting sub 20 in the coming months , cant wait 👍 i do 4 days a week adding upto over 20 miles , intervals , tempo run, easy run, long run, every two wks i throw in hills 👍
I’m trying to run a sub 25 by the start of the summer I really want to beat my friends thank you for the tips!
You got this!
My personal best is 19:47 (at age of 37) and I think this result for someone who just run as supplemental type of exercise is unbelievably good. My buddies always told me to focus more on the running and start compete , but my joints simply cannot withstand for the longer distances. My company wanted a running team so I joined the team and I did a personal record of 4:41 pace for the 13,6 km distance during the Marathon relay . I got patellar tenditiis during the preparation and my knees were on fire during the race… I could be even better because my average heart rate was only 153, but unfortunately my joints cannot handle the stress of the longer distances. I would say (as an amateur athlete with 25 years of experience under my belt and with masters degree in Exercise Physiology) if you are not dedicatedly a runner , to aim to the 5k as fast as humanly possible is the best way to improve your endurance. It will not overload the joints but helps you to improve the overall fitness and reduce body fat.
My latest 10K was 44:23 hopefully getting 19:59 5K in few years of time, let's say before turning 45yo.. ..I've got 3yrs 11 months to go ☺️
crazyy! whats your weekly routine, good sir? id really like to know
@@russellmaverick3253 I build mileage step by step without training plan it's called by the feel.
Thank you broke 20 mins for the first time today in a race thanks to this video
I’ve run high school X-country for 4 years and on my experience I’ve found that many people are stuck in the 21:00-22:30 range. Since to run in that time you already have to be in shape but the one thing you need to do to get into 19-20 is open up your stride. It feels uncomfortable at first and hard to maintain but that’s the next step. After one race of focusing on that me and my friend both went from a 21:30 PR to a 19:55 PR.
Awesome! Thanks for sharing your tips!
Thanks! Do you have any other tips?? I’m a freshmen and I’m scared to do 5ks but I really wanna do good this year
Yoyo SLOsongs go out fast for the first 100 meters or so, and then ease into your goal pace , then pick it back up for the last 200 meters. Also find someone to run with and if they start slowing down, move up and try to catch the next person in front of you. I PRed by 36 seconds with that strategy.
@@yoyoslosongs4193 My only tip if you are just getting into running is ease into it and figure out your body because everyone's is different. Also learn to figure out the difference between pain and soreness. You can run through soreness but you should never run through pain especially in the joints or shins.
Lol my best is 22:03 and now I know what to do
breaking sub 22 yesterday (22.26) from 29. 47. Look to sign up a race for 17 December and I will execute this training block. Thanks Running Channel for your tips!!!❤
Great info guys love your videos ... On another note nice to see Anna with her hair down ...stunner😚
I stopped running due to back issues 2015 but few months ago I got back into it, back than I had 19:17 PB but on a course with some 65m uphill, my goal clearly is sub 19 now on flat course. Hope despite my 47 years I will succeed, thx for upload
Thanks for watching!
I love anna. Even more with your hair down omg 😍😍😍
I’d like to think I could get a sub 20 5k buuut I just got back into running and I ran just under a 24 minute 5k a few weeks ago with a lot of rust and a few injuries. So for the Turkey trot 5k in 3 weeks I’m shooting for somewhere in the 22’s preferably low 22’s. It should be achievable with zero injuries and consistent training. If I remember, I’ll come back to this video and post my results lol. Thankful for this channel and the people on it!
Great timing I'm doing my first parkrun today :)
Great! Good luck. Let us know how you get on
Update : I got 12th place and about 23 mins I think that's good 13 male
Rennixo that’s very good for your first one! I’m also 13 and my pr is 19:47 mostly because I have been running cross country for 2 years.
This is perfect! Thank you so much. Currently in the process of trying to get a sub 20 5k. PB at the moment is 20:29, definitely going to uses this information to my advantage
Good luck!
@@runningchannel I did it! Just got a 19:46 5K thank you! The best advice was pushing between 3-4k
I didn’t know Adam Levine runs a sub 20 minute 5K
Hey guys, just got my PB at 24:25. I’ll keep you updated every time I beat it 🤣 thanks Anna and team, you’re the reason I’ve stuck to running. keep up the good work guys. Great content.
Excellent job Brian! Yes, please do keep us updated 😊
The Running Channel 22:54!! New PB! Getting there!! 🏃🏻♂️ thanks guys 🙌🏻
Really useful thanks guys, managed to drop from 5k in 30min to 22min in 6 weeks after a year of little to no running. Now the push to sub 20min in another 6 to 8 weeks. 🏃🏻♂️
Nice work!
Just getting back into running after a long break (5 years). Been training since the pandemic started and hoping to get close to 30 mins for 5k by the end of October. Hit 32 min 5k in a tempo run so I think it is possible
I made it in 19 minutes and 43 seconds. Stamina is not only physically but it is mentally. Having a proper mind set is what will help you achieve it when your body is giving up.
Fantastic time - well done! How long have you been training to run it in under 20 minutes?
In my younger days I used to be able to run 5km in 17:30 without any training. That was well before I started parkrun, closest I've come so far is 20:24. I got 20:37 this morning, I'd love to be able to do it once just to say I did it.
My best is 17.46
Thank you I’ll try soon I have my first ever race in 39 years old I’m running since about 6 months the race will be 10k last time I tried I did 44 minutes hoping to have better results on the race day thank you for all the tips
I got a time of 19:52 in a 5k just by training casually so I’m gonna try breaking 17 mins with this guide
Awesome! Let us know how you get on!
Any luck?
@@gabedellar588 nope still trying 🙃
Have you broken 19?
@@asiamies9153 I’m actually still trying just broke 6 in the mile but I’ve been getting run down with shin splints and other injuries
That is perfect information for me thank you, I am just recovering from a pulled hamstring (today's first run 2 miles with no pain( 1 easy and 1 threshold) my target is to be able to consistently run a
Glad it was helpful, John! Take it easy - hope the hamstring recovers quickly.
Started running a few months ago, my first 5k was about 30 minutes. Today was my second and I got about 22 minutes. Watching this so I can get a metal for my age group
Just stumbled on this excellent channel. Loving the work you do. Inspired me to try and get back under 20 mins as a lockdown goal. Managed to get to 21:21 after a couple of weeks of following the advice on here. Shaving another 1m 30s seems a long way off still!
You can do it!
I can do 26 mins. in 5K, I know I'm so slow but I will keep working on it.
That’s not slow. And comparison is the thief of joy. If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
Vecause, it's downhill and uphill, mostly uphill. When I go uphill umm like thinking about your videos, kipchoges, and all stuff, etc.
It's actually fast walking and running, LOL!!! 26 mins. 5K, wasn't full running. If I experiment could less than 20 mins. of just running without fast walking.
Let me finish your video, I'll let you know my total review. Thank you in advanced!
@@lababo that is great lol , mine is 23 minutes on flat road
Took up running when lockdown hit last year. First 5k was 22.30, now at 20.15. Desperate to go sub 20. Had been doing hillsprints and longer runs in training but im going to try this new plan and hopefully it will work out!
Best of luck Chris, do let us know how you get on!
Did manage to get a sub 30.00 last year but since GNR have lost fitness and pace. Trying to get back to 30.00, struggling with the 🥶 and windchill this year really affecting the asthma even with a buff
Northern Ninja Runner Last time I ran around 5:00 min/km I was breathing like Darth Vader - people way ahead of me were moving out of the way (even though I was going around them) and looking back as I was pelting for the finish 😂 I’m far from a sub 20 minute 5k, however I found training on a treadmill helped in improving my 5k time and my breathing (but I still sound like Darth Vader!) Pace yourself, run often enough even in short burst and the fitness will eventually come back. Good luck.
Im 14 and I completed the C25K program and I havent done that many runs after the completion of the program (life gets in the way) after a 2 week break im gonna start taking this much more serious
Great video!
Intriguing... I'm nowhere close to achieving that yet. My fastest pace, for now, is about 5:15/km😂
If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
@@runningchannel I understand. I am disputing with this video.
I have some way to go. I run about 3-4 times a week for at least 5k for each run except Sundays.
@@bravoalley228 You need to start doing longer slow runs. This will benefit you as much as any speed work.
@@eoincasey5461 I do long runs on Sundays. I am at about 13.5km and keep trying to push myself each Sunday to go further. (I know I am capable of going further as I have done a marathon, albeit one that had a lot of walking parts due to knee issues)
Great video as always. I’ve been putting a bit more structure into my training lately and I’m starting to see the results. I set a new parkrun PB today at 23m23s - 20s faster than my previous best - and I’m hoping to get below 22m this year (along with a bunch of other run-related goals!).
I was sub 20 eight years ago, but nowhere near now. I’m going to try and get back to something early 20’s this year. Wish me luck !
I started running 4 months ago and ran a 36 min 10K and 17:31 min 5k. If I can do it (5'10" - 150) anyone can.
Awesome!
beaux brasseur If I can run a 16:42 second 5k at 33 years old, 6’0” and 190 lbs with zero running training you should be able to do better. See how ridiculous you sound show boating on you tube and taking away from other achievements.
@@texmo87 unlike you he was trying to motivate people instead of breaking them down.
fuzzykeuh “if I can do it anyone can” comes across as pretty damn condescending to me. No, not everyone can do it, some people simply don’t have the physical ability. And to show boat to say you’re a bigger guy and easily achieve it with little to no training, then you’re taking away from others who struggle.
He also edited his comment after I called him out on his shit, if you read the first unedited comment you’d realize why I called him out.
Also, no body runs for 4 months and runs a causal 36 minute 10k. I’m only putting someone down who’s clearly lying and show boating online.
Boxing MMA bro lol you’re the one who’s being a braggart. You’re both a problem. You’re very negative, bitter, and immature for a 33 year old. The running community always has a few like you guys that just ruin everything for everyone else
I started running in october 2019, couldnt run 600 meters. Listened to David Goggins -"cant hurt me" and booked a 100km ultra before I'd ran 1 mile. My last 5k attempt was 2 months ago at 21.50, I run around 40 miles per week and aiming for 60 per week. Average pace on road with hills etc is around 8 minutes per mile. Hunting that sub 20min 5k, 40lbs down, I feel unstoppable. Dont set yourself barriers such as "10% Increase per week" CANT HURT ME
Amazing stuff Jan, well done!!
Great book, what date have you got the 100km booked for?
@@martinjnagy it's the Devon coast to coast in the UK, Italy July 2021, it was meant to he 2020 but it got postponed due to covid. It's from one coast to the other. Cant wait :DDDD
@@Pearlygatesbouncer wow good luck, sounds really tough but it's sounds like you've got the discipline to do it. There's also one along Hadrian's wall which is meant to be solid too.....I'll stick with 5k for now haha
@@martinjnagy suffering is the true test of life, once the race is complete I'll be another level higher in terms of consciousness
I started with a 22.46 2 months ago and now I’m at 20.44 with a pace of 4.09
wow nice work!!
Impressive - What did you do to get down that time? I'm at the same stage you were 2 months ago. Thanks ☺
Dom Griffin, I ran a couple of 3k, 2k and 5K and a 6K....just gotta keep running
Can we take a moment to appreciate how amazing Anna's hair looks in this vid? It's on point!!
In other news, I'm already dying getting my 5k below 25 minutes, let alone 20 XD
I’d be happy with below a half hour :)
That was an excellent video! There were so many specific little tips in there that all rang true. Really, everything you need to know is in this video - all in one place! I was on the brink of a sub 20' 5k a month ago, but didn't hit the target and took a break. After watching this, I am inspired again to get after my target. I am going to follow this training plan and let you know how it goes. My ~10 weeks starts NOW!
Good luck, David!
I’m a sophomore in highschool and my pr is 16:34. Really was satisfied with that time and I just hope that XC doesn’t get canceled next year.
Wow awesome!
It’s like ye have been reading my posts lol, I’m 20 seconds off 19:59💪 and yeah at 3k is where my time slips lol
Same here - 18 seconds off the magic 19:59 and the penultimate km is always the toughest and slowest. Next time I'm determined to push through it!!!
As soon as lockdown hit, I had to stop football, boxing and martial arts. So I decided to concentrate on running 5k every few days, which I had done before but never timed myself. The first timed 5k I did at the start of lockdown was 25 mins. After a few months of adjusting my technique, pacing myself properly and drinking more water, I've managed to get down to 21:55. The goal is sub 20, but the thought of running sub 4 min km 5 times is daunting
Thanks for sharing! Well done 👍
Trying under 19min this year, but the motivation to go under 20 was much bigger than now that that is taken care of😅
I'm starting this 5-week program today. Now my 5k PB is 21:48 and aiming to get under 20:00. I'm 24 and started regular running 2 months ago. Wish me luck! :)
Good luck! Let us know how you get on!
At 70 years old 20 mins is way beyond me. Best I can do is sub 30 mins. Trying for 28 mins. But first I have to get over my recent operation. So today I had to walk my Parkrun. Very frustrating.
You’ll get there Tony. Hope you have a swift recovery (Anna)
I just ran a exact 18min 5k at our cross country regionals. I made state and now I’m gonna try and break 18 and get into the 17s!
My 5k record is 21:50, I am not atypical or regular runner but have a general good form. It will give me a good feeling of self-esteem to reach 20:00.
Is it weird or strange that I struggle to get under 19:30 for 5km races, yet I can do sub-39 minute 10kms?
A little bit! But maybe it takes a bit of time to get going and find your rhythm!
Yes
I think this is where speed training really helps. You'll need to get used to pushing over a shorter distance rather than a long sustained effort. I'm almost the opposite, I struggle to do sub40 in 10k but can do low 19s for 5k fairly easily
Crazy negative splits damn
I’ve clocked 18:38 for 5k but never done sub40 or sub90 over 7+ years of trying
My PB is 20:10 since one year ago now, so I’ll definitely be trying these threshold runs! Thanks for the tips 🙏🏼
Got down to 22:04 while being 100kg
My previous PB and I broke that to 21:27 last week. Really pushed myself and honestly felt harder than the half-marathons I've done. Sub-20 is the goal but seems so far away. Encouraging seeing these comments though!
It's achievable, lets us know how you get on with it.
My best time at 5k is 20:35... I can't go under that....
Run longer per session without thinking about speed. Then come back.
Just run 6k then 7, 8, 9 and then 10. Try to Run 5k again and watch your time.
I used to run a 19:40 forever ago, got back into powerlifting, and now I'm back running again. My main problem other than overall fitness is just that I'm much heavier and older than I used to be.
Hope you’re still enjoying your running!
Hey! I run 6 time a week and my personal best is 24:08 min in 5k but I really need to break sub 20 or less time min in 5k .
I’m just getting back into shorter distance running so this was a handy video! Breaking 20 is definitely a goal!
Glad it was helpful!
12 years ago i used to do 5k in 15mins. Back then i only weighed 172lb (bmi 23.5) now ive put alot of muscle on weighing in at 260lb (bmi of 36.8) i did my local 5k park run just to see where my fitness is and ended up with 25min30sec. So more than 10mins from what i used to do.
My aim is to get fit in 2020! I dont consider that bad time but it needs improving and i was worse for wear after the run. So now ive started training im going to aim to break 24 mins in a month and get back down to 18min and under. Its going to be hard and will need a few lbs dropping off but im determined.
My week plan
Monday -- tempo 5mile run
Wednesday -- long run 7mile increasing weekly
Thursday -- long interval/short recovery i.e 12x400m or 8x600m with 60sec recovery at 10-15%faster than goal 5k pace.
Saturday -- week1 5k time trial followed by 8x200m fast drills 3min recovery
Saturday -- week2 speed work varieties of 200/300/400/600m 80-100% efforts
Thanks for the message Christopher - really good luck! Hope you enjoy your running, and that you can build up slowly to hopefully avoid injury! Andy
Love these tips, even as someone who will never get anywhere near that pace. But, as I'm wrapping up half marathon training and hope to improve my 5K time, this will come in so handy!!! Thank you for all the specific details for different workouts and schedules. You guys rock! First half is in 4 days and then the 5K distance should watch out for me!
Good luck at the half Marie you’ll smash it! 👊🏼
I hit a 23:29 5K yesterday. No idea why but now I'd like to get a sub 20. So, thank you for the tips I'll start putting some training drills into my week.
Nice, best of luck!
Terrific video. Concise and helpful-thanks very much! The only time I broke 20 for 5k was during a 10k race! Went out like a Kamikaze and absolutely died on the last 2 miles😂😂 It doesn’t count as a 5k PB, but I think your tips will help me get there!
Thanks Will! If you can do it at the start of a 10k I’ve no doubt you can do it as an official PB! Good luck! Andy
The Running Channel. Thanks Andy. I think it’s great that you guys spend your time producing something that helps inspire the running community.😁
I am looking to do 5k in under 30 mins but this has been very helpful. Thanks.
Thanks for watching and glad it was useful! Good luck!
Achieved my new 5k pb two days ago 17:33, first 5k time was 22:41 in April now chasing that sub 17 :)
Something very important not mentioned in this video, and that will potentially ruin your plans, is how big or popular the 5k distance is. Most people who sign up for 5k races have no intention of running it. You get plenty of walkers. Meaning you'll be surrounded by people with no intention of jogging or sprinting at any point in the race, so you find yourself walking at a casual pace at the start of the race. That used to frustrate me so bad that I stopped doing 5k races and only stuck to park runs.
I broke the 20-minute time at a park run because that was the only way to do it. Up ahead is relegated to the pros/elites who smash it at sub 15 minutes, then there's the people who show up super early to begin their walk just behind the professional runners.
When you find yourself running the first km in 5minutes, it's pretty much over. Rather attempt this at a park run, where the organisers will allow faster runners to start up front and walkers are always willing to start at the back, and you don't get thousands of people show up.
Good tip, and it's something that we've heard before. Finding your spot on the start line can be crucial if you want to achieve your best time.
Achieved my first 5k last year with a time of 35.45 I'm now down to 31.37 been making steady progress I pushed a bit hard at the beginning of this year and picked up a foot injury which set me back but nearing my previous best my current target is to be at sub 30 minutes before my 38th birthday in September this year then sub 25 by my 39th and sub 20 by my 40th
Good luck Paul! Keep us posted!