How To Run 5k In Under 20 Minutes
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- Опубліковано 3 чер 2024
- Breaking the 20 minute barrier is a truly impressive milestone, but it may seem insurmountable. Heather's here to tell you how to slash your 5k time below 20 minutes.
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Have you ever broken the 20 minute barrier?
Yeah recently did 18:50
in my dreams
Yeah that was an objective at the start in the first three month. Now 6 month later I have done 18'37" and hope I will do a sub 18' in one month and an half.
Yes. Best was 20k in 1hr 18.
Yes, on 3 runs a week, but it's easier for me as a guy (also, took a few years). Now I can go under 20 minutes without special 5k preparation. There's nothing magical about 20 minutes, and let's face it, biomechanically it's not that fast a pace.
You probably feel like you repeat yourself on these videos, but we really appreciate the effort you and your team put in.
Repetition is good, yes?
I ran a sub 20 minute 5k for the first time at my local parkrun last week (19:53). I achieved this by doing interval sessions (5 x 1km with 2 minutes recovery), a mixture of easy and long runs as well as the occasional threshold run. I was also doing the parkrun every week to test myself. With enough training it can be done!
Solid work Adam 👍🏼
@@PoetWithPace Thanks mate!
@@adamstevens2048 my pleasure 👍🏼
Solid advice. It's been 5 years since I've gone sub-20. I'm 54 now and ramping up for one more shot at it this spring! Would love to go sub-20 in my 50s!
Go for it Dave! I’m 60 and a sub 20 for me is standard as I video some of the 5k parkrun for my UA-cam channel 👍🏼
@@PoetWithPace I ran a solo time trial yesterday and hit 20:48. I'd say race-day adrenaline will give me another 30 seconds so I think I just need to train for 18 seconds more speed / endurance
@@wordmunger exactly Dave! Good luck 🥳🥳
A guy on my last park run won in 18. Odd minutes and was in the 50-55 catagory. At 42 that gives me massive hope.
@@bh4560 absolutely BH. Age is not barrier says me at almost 61 🙀
Hit 18:52 , 3rd place at my local parkrun yesterday, Wykeham lakes . Took some effort but was chuffed with that . 49yrs age.
May 2021 i started a mission of aiming to do 5k in under 25 min, weighing in at 293lb i was determined to achive it, fast forward till jan 2022 i have smashed it to a best 5k of 22:56 and weighing in at 224lb, plus along the way i have do many many sub 24 min runs aswell... my goal now is to aim for a sub 20 min time, will be next level brutal but a few more lb and a bit more of a structured workout and ill get it.. to anyone thinking you cant make it, just keep going, few seconds improvement each time and before you know it it will happen....
I’ve been wanting to do a sub 20 for a couple of years at the local Parkrun and not quite got there. Covid has interrupted the last 2 years but hopefully this year at 51 I’ll finally tick it off. This video has got me motivated again, thank you 🙏🏻
I broke 20' after one 1,5 year trenning. I've combine running with swimming and gravel bike tour. Today my 5 km trening is 20:40. Record 19:00. Begin in 15 km/h . Always negative split. Finishing 16,5 km/h. I never using any plannig trening structure. Only regular warm-up and simple ruunig approx. 30 minut per day. Sometimes is longer, sometimes shorter than 30 min. Sometimes im only running, sometimes im running 5km + 1500 m swimming and 25-30 km gravel bike. Sometimes im run 5km, sometimes 8, 10,14 km. I have 42 yo. I'm not sportsmen. In my point of view the key is regular and fun. Plannig is not always good, becouse is stressed if something going without plan.
After running my first half marathon last year, a sub 20min 5k is my new target for 2022. My current PB is 24:10 and I'm certain I can do better, but I've completed two hard sessions at ~4min/km pace and got a minor injury. Gonna dial back a bit and go for a sub 23min 5k before stepping it up. Being patient and consistent is key in running, but it sure is rewarding achieving these crazy goals we set for ourselves. Thanks GTN for all the great info and support \o/
I would say chip away a minute at a time is the best way to go. 💪
Today I finally completed a 5k run under 20 min. The time was 19:37! When I started 6 months ago, I got 22:10, and I've been running twice a week since then. It feels so good to finally have broken the barrier.
I'd argue that sub 20mins requires a healthy BMI as well. I used to be overweight and despite structured training, I was only ever able to get to about 23mins, then I lost about 45lbs and then I was able to get to 20mins without as much training.
Very good point and speaking from experience also 👍🏼
Very true, I’ve been stuck at 21 mins for a while. Lost 15lbs and can now do 21 mins a lot easier
@@sandsy2248 super 🥳🥳
The best video on YT about this subject, and the same plan and advices are valid for similar goals. Great stuff!
Glad it was helpful!
I'm on your channel because I'm currently suffering from shin splints and was having a look at that video... Then I saw your "how to run a sub-30min 5k" and thought about commenting how about a sub 20min video - and lo and behold it already exists! I got really close before injuring myself (20:15). I expect a lack of good training methods, and knowledge of the warning signs, while attempting it was part of what caused the shin splints. I will definitely be referencing this when I'm back on the treadmill (it's -26 out, so I'll hold off running outside for the time being).
God, and I was proud of myself for running 5K in 35 minutes 😁. I’ll get there!
Don’t stop being proud you have still ran a 5k at a decent pace. Well done
@@joerenwick5018 I also run in 35 minutes. Can you suggest something to get sub 30 5k? I am 5'9" 14 year old.
@@UtkarshKothari im 14 and 5'8 I can run a sub 25 5k and you need be consistant and keep at it
@@UtkarshKothari Hi utkarsh, I’m also 14 and my most recent 5km was a 22:18. What I’d recommend is making sure you have a good flat course first. Secondly make sure you have a running watch or app that measures your pace which you can see throughout your run so you know you are running at the right speed e.g 6min/km. I’d also recommend doing shorter runs at a sub 30 5km pace so your body adjusts to the pace for example a 3km run in 18 minutes . I think this channel also has a video on a sub 30 5k because I’m no expert in running but this is just some advice. Hope it helps 😄
I'm a 5'5 14 yo and my plan is to build up from 3km to 4 and eventually 5, my pb is 11:23 for the 3km and once I beat 11:10 I will progress to the 4km. This seems to be working so far so I recommend it.
Edit: I've been doing times on a flat course but also practicing on hill courses and they are brutal, an alternative is to sneak in some sprints into your run to variate your pace and more improvement will come, as you will adjust to faster pacing.
I managed a 19:17. It wasn’t text book by any means, I went out hard and tried to hang on, but getting a time well under the 20 min mark felt so good. It’s a tough thing to run, I’ll not be rushing to do it again any time soon, but I try and fit in some 22 min 5k’s now and again to keep some sort of speed in my legs, my dog loves it when we do a faster run as well.
Feels so good running fast, doesn’t it?
@@PoetWithPace I don’t even run fast but getting my first sub 30 5k felt amazing (28:34
@@im_mr_garbage2498 brilliant!
I did a sub 25 few weeks back and this is the perfect video to push me towards sub 20!
You can do it!
My PB is a frustrating 20:02 done last year...it was so exhausting I haven't attempted it since but I surely will sooner or later...it's only 3 seconds to shave! Currently in HI and Marathon training though :)
Mines 20:13 which I thought was bad enough :) very frustrating to be so close!
Did a 20:17 on my birthday in 2020 and had the goal last year of finally pushing over the hump. Ended up focusing on my first Oly Tri instead and then got sick for pretty much the entirety of the end of the year after the tri. I gave it a go right before the New Year and managed a 20:32, which honestly I was stoked about based on how bad my training had been for the previous 3 months. I'm hoping it won't take too much time to finally beat 20 minutes this year, but I signed up for my first half IM, so we'll see.
@@justinhammer3366 in hindsight I reckon the key is to train for around 19:40 rather than say 19:55. I hit 19:55 training on a track but a race can be more demanding.
@@Robin-ie3ns That's a good call. I hit my 20:17 on three runs a week just running around my neighborhood, so I'm optimistic that with some actual focused training I could drop my time significantly. Just need to do it.
You can do it Niv! So close! I’ve filmed a few sub 20s and sub 19s in full for my channel here and feels so good running at these speeds 🥳🥳
Currently sitting around 25 min, but this video has given me a renewed interest in beating my PB (20:56) from 7+ years ago first, and then aiming for a sub-20 after that. I'm presently injured, so will have to recover first before attempting this. Thanks Heather & GTN for the useful plan!
Do it Chris!
Although I admit it’s very hard to get there, I can currently easily achieve a sub 20 on two runs a week (20km in total). One hard interval workout, one hilly trailrun. Once or twice a month a tempo run of about 6-7km at sub 4:00/km instead of the interval workout to keep the body used to the pace too. I feel the trailrun helps me most, such a strength builder.
I would love to run a 5km in under 20 mins. My ultimate goal is to do it in a duathlon! Currently my PB is 21:23 so I'm not too far off.
Touching distance - you can definitely do it! 🙌
Oh same, my goal is to do a sub 19' in triathlon this year.
We will do it! 💪🔥
No way mines the exact same wtf
I'm 14 and am building up to a 5km, I'm at 3km right now and have done an 11:23 on it, once I get sub 11:10 then I will push to a 4km
Almost there Emma! I’m 60 and running sub 19, so you can deffo do it!
I have this as a goal this year, but I can’t believe you’ve released this video just when I’ve torn my calf muscle!
Recover soon Chris! 👍🏼
You know...I watch alot of these running videos and your channel is not the only one guilty of this....but, you give what is needed to achieve 20 minute 5k IF...and I mean IF you are in shape enough to do all the work at the paces you suggest. You only briefly suggest training slower if you cannot do this plan. I would suggest to your readers to read a book that describes this process in detail...not only to figure out where your current fitness is, but how to set the correct paces for that fitness...to then slowly ramp of. The book I am talking about is Daniels Running Formula. I do not work for him or are a trainer...but this book opened my eyes to the whole process.
Great video that makes me want to set this my goal for this year. It has little practical implication though, maybe just a bragging point :-)
Just done my first one. Went straight from 11 mins top to 20. I did have some different ground with long straights which in my mind helped and took time to warm up and stretch and relax beforehand but Key advice is mentioned here about 3k. The last 1k often takes care of itself unless you're in agony but 3k can be the pivot. Just know it and keep one foot moving in front of the other. Enjoy it being the bit where you earn your keep.
Get good music choice and focus. I didn't do anything more than 3k in runs for prep. 1/12 miles at 9:30 a few times over got me used to the pace. Anything more than that was just a failed 5k attempt when I didn't want to enter the torture zone. Was hard work but didn't need to go psycho on it. Definitely would advise starting relaxed and gearing up but only very slightly was fine for me and then I feel into a natural 3:56 pace.
30 years old, 188ish lbs
Don't be afraid to train with slow (very slow) calf dominant sessions where you stay on your forefoot and really don't even let your heel touch the ground. Focus on your form. Meter your efforts. Your calves should feel like cement at the end of it. Your feet might get swollen. Nailed down 18:30, and carried it out to 38:00 for 10k and 1:20 for a half like that, before I started getting stupid sloppy and kept rolling my ankles and falling down.
this is exactly what I need right now. I raced many times for 21k but now I aim to got a good record for 5k race. Thank you for sharing!!
Most welcome!
Her advice seems spot on from my experience when I was under 40. My best was 17:25. I used to run 10 half miles about 2:40 once a week and ran about 6 miles several days at around 7-7:30 pace. Some weekends would take a long run 10-20 miles. I ran a lot of marathons when 30-45, best was 3:07.. It all seemed easy. In my 40s started to slow down and about 48 my knees started hurting so I started alternating race walking and using a lifecycle (did not hurt my knees). I could race walked a 5K less than 30 minutes and found it challenging. In my 60s I just did the lifecycle and did not run. In my 70s I started getting lower back/butt/leg pain but can still walk the dog. I wonder how I used to run so well, but I'm happy to still be moving. If I could go back I probably would go a little easier and more resst days. Maybe if I did that I could still run at a slow pace, but no complaints. Bottom line, if you want to break 20 min in 5K I think she's giving you some good advice. Good luck!
In addition to easy and pace runs, I'm doing HIITs (as many as I can) and my sprints at full tilt are getting longer and longer so I have hope!!! I do the run training immediately after an equivalent session on the Tacx Smart trainer. For me that's tough!!! Specially that I've hit the diminishing returns area. Small gains take quite a big effort. The killer is having to virtually eliminate the beer. I live in Belgium and the beers here are exceptional.
19:26 is PB but was a few yrs ago, Not something I try often, Sprint tri's I was consistently 20.0* of the bike. couple of yrs out focusing on work but now back training bike and run since September, SUB 20 attempt will be made soon. feel I could be close but it will take some mental strength as its a hilly course at the local park run.
My advise is train 80/20 and let it come to you, don't get into the habit of trying to PB every single time you run.. that causes fatigue, then poor posture and results in injury.
happy running folks...
Great video as usual!
Pushed my PB down to 22.42 last jan and haven't tried again since. Will probably give sub 20 a try in March when it's not snowy.
I also run in 35 minutes. Can you suggest something to get sub 30 5k? I am 5'9" 14 year old.
@@UtkarshKothari Really cool that you are already at it and trying to set PBs!
Rellay my best suggestion would be to stay consistent with training and recovery.
And to do what GTN tells us to do while being consistent of course :)
@@RubiksTimmey Thanks Timothy. I am on Strava, if you want to check my progress, my name is my strava profile :)
Oooft, Lanzaorte looks a bit chilly! Great spot to be in when the wind surfers are out. PS, I lost a drone off that pier...just in case you find it 😄
Great stuff, really talented presenter
Certainly going to give this a go. Been trying for a few year and got 20:17 😬. Just not been able to get that last little bit but let’s see what happens. Thanks gtn 👍🏻
So close - you've got it!
Just did a 5K PB of 21:55 last Sunday, this video is out at just the absolute perfect time for my next goal!
I also run in 35 minutes. Can you suggest something to get sub 30 5k? I am 5'9" 14 year old.
@@UtkarshKothari Structured training is the key from a 40 minute 5k all the way to 12 minute 5ks. Consistency, and giving it your all will have the best results. I recommend following the video with one long run, two-three easy runs, and two workouts per week. Stretching and warming up and cooling down are required. Hills, tempo, intervals, and fartleks are all great workouts
#gtncoachescorner how much should I pay attention to Garmin training status? I'm trying to do one sweetspot bike, and one key run (race season in Aus) per week, as well as one longer run/bike or swim. The remaining 4 days are very easy mileage based workouts. Post covid, garmin has had me at "unproductive" and my VO2 max has dropped and not increased since recovering a few weeks ago. Are 2 key sessions too many? Do I need to drop my training load super low to allow my body to absorb the training?
I just find these training sections so so complicated. I walk / run every day 5 km, 30 minutes my best, 35 minutes very easy, 1 x 30 min, 3 x 33 min, 1 x 35 min, 2 x 43 min! 59 years old! I like do one speed up a hill as fast as I can.
Great video, I'd really stress the importance of the long run. My pb is 16:49 and long runs from 20-30km+ where a big part of achieving that time.
Well done Peter! 🥳
The elusive 20 minute 5K. At 62 I think I should just be happy that I can achieve (occasionally) 26 minutes without dying right now. This is very good information for those who can do and I do incorporate this kind of training just to keep up to my fitness for this. Great Video from Heather and the GTN team. Always spot on.
Thanks!
Don’t let age hold you back Stephan! I’m 60 and running under 20 🥳
@@PoetWithPace Thanks, I will endeavour to achieve that time.
@@SBoots29 enjoy the training Stephan 👍🏼
hi, since i'll be aiming for the 20 min 5k.how fast should my tempo pace be in the weeks leading up to the race? currently my 5k PB is 24.48. is aiming for sub-20 a bit too ambitious? should I maybe aim a 22 minute this time and tackle the sub-20 further down the line. i'm 17, and i've only been running seriously for less than a year so i don't really have the experience to guess a good target pace. i would greatly appreciate some advice on this. btw i love your channel and the amount of effort you guys put into every one of your videos. thanks a lot!!
Practice u're 1k for several weeks aim for 4/km then move on to 1 mile then 2k then 2 mile and so on,once you get good paces it becomes a mental challenge of keeping that pace of 15/km from start to finish
As if they know what I needed right now..whatta timing of the video ☺️👍
🙌
Hahaha 5k 20 minute pace "quite snappy" 😅nice description 🤙🏻
You know it!
My PB is 21.30 for 5k in half marathon last month. I will give it a try for sub 20 minutes for 5k company race on May 29. But I feel I might need a bit of more training 🤔
I said I would do this last year. But this year Im totally doing it
Let us know how it goes!
I can easily run under 20.
This is a great workout and video to reference
I really want to do this iv been training for about 1.5 years and im 15 and only started speed training about 5 or 6 months ago hope I get this soonish
I ran a 5k PB of 23:35 while running a 10k (47:45) last autumn, and set a goal of a sub 22 5k this May. If training feels easy I might adjust to sub 21. I've tried 4min/km's in interval sessions for longer runs, but that still feels very uncomfortable. Hanging in there and increasing the speeds..
I’m starting gym in school tomorrow and I’m watching SO many videos the night before because I have such a bad stamina, slow runner and run out of breath the first two min. :|
You guys should make a video about running a 10 miles race
At my age and current weight, I hit 26 mintue 5k, one of my goals is a sub 20. I'll probably see that in a few years.
Ive gone from a 35min 5k to a 25min simply just running 5-10km once a week with 3 gym sessions a week. I couldnt imagine doing 4 run sessions a week but im going to try
My goal is by the end of this year to break the sub 20 ( currently avg 23.30) why im still training for the longer distance stuff on top
Almost there Sam!!
Last year I ran a PB at 16:22, but a few weeks ago was hit by a car so I am looking forward to recovering fully and finding another race to see what I've lost...hopefully still under 20
Just went for a run today, 19:44
Great recovery David!
Ugh….right now I’m at 25 minutes for a 5k and really want to get close to 20 minutes for my first triathlon. Thanks for the advise!
You got this! Best of luck!
Run at 3:59/Km
You, my friend, have just saved me 7:31 of my precious time.
Yeah that'll work too, really wishing we'd thought of that.
Never could I. I am having a hard enough time running 5k under 30 min. Love watching those faster runners though.
We can help with that 👉gtn.io/sub305k
I’m currently sat at a 21:21. Hoping to get it down to 20 by the end of the month
Thanks bb😊
Sub 20s are such fun 🥳🥳🥳
So, roughly, what would the expected mileage be per week for this training program?
Achieved my first sub-20 at 19:52 last thursday!
A question, does mini pyramid mean to run 400 meters in 1,2,3,2,1 minutes? Or do we have a different distance there?
I'm 19 6'1" and I run a low 27. I have no problem with conditioning but I struggle with muscle fatigue in my legs.
I had a similar issue early on and found that running lots of slower longer runs (10k+) (typically 3 per week) alongside the occasional (1 per week) interval or hills session really built my stamina.
Trail running (especially muddy trails) are brilliant for stamina too and you can't compare runs easily.
Consistency makes a huge difference. I started at 31.48min 5k and at the 6 month mark I'm at 22.14min (46 year old).
Recently managed to get my 5k to 25 minutes and 10k in just over 50 minutes, so my next challenge is sub 20 on the 5k and 45 minutes on the 10k.
Got to 21 minutes struggling to get that sub 20!
i've done sub30 then sub1 then last month the sub2 hm. now prep for my first 42k, after it ill be aiming for faster 5k maybe sub25? or can i do it while prepping for 42k? hmmm
How quickly can we realistically aim to improve 5k times? I know this is a subjective question and everyone is different, but say someone is running around a 29.47 5k, following this plan what kind of improvement could they expect to see in 8 weeks time?
Hey there - we actually did a series on this by trying to beat our 5k pb's in 8-weeks. We recommend checking this out and also includes 2 plans for you to follow 👉gtn.io/GTN5kChallenge
How do you set the timer for those specific but different training timings? 😥
If you have a Garmin 245 watch, you can programme workouts into it fairly easily using the Garmin app on your phone. Hope this helps
I wish. Meanwhile working on breaking 30 min 🤣
We can help! 👉 gtn.io/5kUnder30Mins
I was running a 21 min 5k just after I turned 30 with no structured training with only 2 runs a week…………10 years later I doubt I’ll be able to get anywhere near it
I’m sure you can Andrew?
haha a lot of close up from the shoe with the floor smoked (like speedy the road runner and the coyote) :) beep beep.
In a 5k/24mins running, i took 28mins😔, at the middle of my running i got a stomach cramp which slowed down my speed, otherwise i would have finished it earlier.
My friend just decided the souls of some bragging schoolkids from the running team by playing the pacer for them and doing a 19:32 they did 21:20@ age 17 and 23:58 @ age 14
What's the shoes ?
I wish this made sense to me
I need someone with a whip to get me over that target :/ Done a 20:22 before getting injured twice :(
Oh dear. Hope you are better now Lee?
@@PoetWithPace back up and about without much issue, will get that sub 20 by summer 🤪
@@ldburn excellent Lee 🥳🥳
Currently injured and all i want to do is train :(
PB is 22:59, hopefully i'm not setback too far
you could do background workouts (core for instance) until you're able to recover.
@@7thewitness Have been doing that, upper body as well. Thanks :)
@@jordanthfc8039 OK great! Hope you'll recover well. All the best!
Could do 5K presently under 29. Hoping to hit it under 25 soon
I run in 35 minutes. Can you suggest something to get sub 30 5k? I am 5'9" 14 year old.
Well 30 mins would be a start^^
I run 5km in 21:56. How much take time to reach under 20?
So how do I go from a current 5:30 per km
pace right now to get to this time? I really want to get sun 20
Training?
@@PoetWithPace wow so much wisdom gosh why had I not thought of that before 🤔
@@chrisw5483 good innit Chris? 🥳
My PB is 20:25. I remember when I reached it and I was so annoyed with myself afterwards. Surely I could've pushed myself a little bit harder... Well, come spring and I hope I'll make it under 20.
You should be proud, shaving off 25 seconds means running 5 seconds faster each kilometer. When you’re so close to 4:00 Min / Km going any faster is soooo much tougher. But you’re on the track to tackle it!
I haven’t run a 5 Km for ages, my PB for a 10 Km is 46:00, I don’t see myself hitting anything below 21:30 any time soon 😅. Anyway I’m training for a sub 1:45 half marathon next month.
I also run in 35 minutes. Can you suggest something to get sub 30 5k? I am 5'9" 14 year old.
@@iggalan Thank for the encouragement and good luck with your training for the half marathon! You'll smash it :)
@@UtkarshKothari Just be consistent with your running and eat a healthy diet
@@AdamSielicki Yeah I have been working on it. You can check my progress on strava. My name is Utkarsh Kothari on Strva. a teen with teal background :)
can i switch at least 1 of those easy runs with an easy bike session? I am 50years old I am trying to reduce the stress on my joints... I am nearly there, 5k in 21min
Makes some sense, maybe?
I used to run a 16:50 5k in high school I tried to run last week and i ran a 21:00 flat i was mad af
Depending on age!
"Train"
For the 6x1k session, another YT coach suggests 3 min recovery between reps, what's your thoughts on that? Suppose it depends on the stage of your training block?
What’s my secret? I eat little chocolate donuts. The donuts of champions…
best ive done is 27.06m iam 45 and 110kg
What do you all mean by "threshold" ???
Today was my first 5k run it was 32.07 min
64 years old sub 20' is that good?
Superb! I’m 60 and sub 19 🥳🥳
Lanzarote ?
im 5 my name cooper creek i run 12 minute 5k
Könnte ne John Oliver Folge sein das Thema nich schlecht 👏
My PR is 15:55, why am I watching this lmao?
Could you make a video for 17:30 please?
Blimey - we'll get some training in and get back to you 🥵
Won’t get as many clicks/views as a sub 20 video 😉
Certainly being a man helps. For a young man that’s an age grade of 64, for a young woman that’s an age grade of 73. Equating to a 17:30 for a man.
Sub 4 minute Km's will do the trick.
True 👍🏼
5km in 15.25 at 3.22 pace....