RUNNING A SUB 20 MINUTE 5K - here's how I did it! ... and what I'd do differently!
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- Опубліковано 3 чер 2024
- In this video I talk about how I ran under 20 minutes in the 5k! Running sub 20 is a big milestone for so many runners so hopefully this will help if you're thinking about having a crack, whether it's a time trial, parkrun or a race! ENJOY! xox
Links from the video:
Ben's video of my sub 20 parkrun: • KIPCHOGE's 1:59:40 THO...
Blog post about the sessions I did: www.sarahplace.uk/blog
My 10k time trial at Dulwich: • Celebrating 10,000 You...
Link to my run on Strava: / strava
Time stamps:
0:00 Intro
1:18 Training
2:52 Course
3:44 Pacing
4:30 Watch screen set up
5:04 Shoes
5:53 Fitting it into my marathon training block
6:24 What I'd do differently
8:33 Bonus tips!
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Watched this last night for some last minute motivation - it worked - dropped 30 secs off my Parkun to finally break the 23:00 barrier. Thank you !
My naive approach to breaking 20mins was going to the gym and setting the treadmill to 15km/h every other day and holding on for dear life, eventually got there but this was before I knew about training plans lol
The “Extension of endurance “ approach you used is often part of a structured training program.
I laughed out loud😂😂😂😂
Why not? That method suits my personality. Plus males higher testosterone so build muscle faster, means all body systems adapt quicker. Soccer players do 15 minutes 15 seconds 15 rounds. 1 minute per round. Fast and with an incline. 15 seconds running then jump off feet either side of the moving bit. Rest 45 seconds. If only get to 10 rounds do remander 10 seconds on 50 seconds off.
If goal 20 min 5k Once can do 15 rounds, up the number of rounds or raise time per round running at that speed...15 seconds to 20 secomds 40 secomds rest.
Personally I'm doing runners body weight exercises until I can get through what a fast runner can do whilst doing a lot of slow runs bare foot. Then maybe do this work out. I want to talk to a coach though or am sports physiologist.
it’s different on the treadmill if you take that to the road you could be 30s to a minute slower
@@nikitaw1982 Males don't build muscle faster and running fast doesn't require much muscle.
Thank you for having a human touch...when you said you didn't tell anyone. Made me smile.
On my bucket list for this year, I've been close in the past (20:01!) but never quite there. At 54 and overcoming an injury and a motorcycle crash I'm finally getting fast again. All your tips are great!
Did you get there?? 20:01 is so close man!! 21:55 is my fastest so far, I will to break 20 one day
I ran my first unofficial sub 20 last weekend!! Just increased mileage and made sure I hit my goals every week.
nice work owen congrats! such a great milestone!
Good job! I did it 1.5 years ago now I run a 37,27 10k so keep it going!
@@SarahPlace Such a great community you are building here! Keep up the great videos
When I broke 20min, back in 2015 (at 56) I used to do this Sunday long run called an Intensive Endurance run. The original version was only 12km, but I bumped it up to 15km. I would run 3km to warm up, then run 5km at 30sec per km slower than goal pace, so 4:29 per km, followed by 1km easy then another 5km at 4:29 per km, followed by 1km cool down. The 30sec margin is the so-called sweet spot. It's fast enough and long enough to stress the system, without being at race pace. The second 5km run is where the magic happens. It is very hard to maintain the pace, especially given you would normally run a hard workout on Saturday. I found it took me 3 or 4 weeks before I could hit the pace on the second 5km.
what an achievement! Congrats !Get´s me highly motivated...thanks !
Great. I like that. Is that a variation of run walk method?
This i think is an advantage of a treadmill. Just dial in the pace or pre set a programe and start running.
@@nikitaw1982 not really, there was no walking, although I'm sure you could walk the 5min interval between the 2 runs at the sweat spot.
Great tips and video! Ben and yourself are smashing it so far 👍🏽
Loved the video Sarah, got my first time trial of 5k in a month. Looking forward to it! 💪
great video!! thanks for the blog post too, I will be trying all of these tips as i work on my 5k time :)
Well done Sarah, Great video 🙌🏼
Thanks for all the hints and tips on the video Sarah just in time with the return of Parkrun on the horizon!
Loved this! Great actionable advice, a follow up on 10k and half marathon would be great too 😃
Great video Sarah, I remember you running this last year on Ben's channel! Tips were very helpful, thank you. I did some 5k TTs last year (also during marathon training) and got mine down to 20:07 😁 So sub-20 has to be a goal now for 2021 👍
Great feedback and congratulations on your 5K PB! I'm currently running marathon+ volume, but will be training over the next 5 weeks for a 5K time trial. My goal is to run sub 18 minute.
My best 5k was on the back of marathon training in 2019 but just couldn’t get that last little push I was looking for in the 5k. Great video Sarah 👍
Enjoyed the video Sarah. It's been a while since I ran sub 20. I am working on getting back there thanks to yours and Ben's help. For me, a lot of it was working on the mental toughness, which you touched on in your video. Having confidence you can do it, knowing you can handle the pain that comes along with it, and being able to gut through are often under looked components of running. For specific 5K / 10K stuff though you really don't need to be piling on the miles. For me, I've always had to pick my poison: speed or endurance.
As always, love your video (and have incorporated your 10 minute core workout as well).
I think the fact that you did it for "fun", that the marathon was your real goal race helped also. Not as much pressure. Looking forward to your "How I ran a sub19 5k" sometime this summer :)
yes absolutely right tim (about the first thing you said, not sure about the other one hahaa!)
Congrats Sarah. With Ben as your Coach, I have no doubt you can do it. And more PBs in the pipeline.
Such a natural with this channel! Thanks so much for sharing. I’ve broken 20min 4 times now but my lowest is a 19:49. I know I have lower in me- working on strength and getting more free in my hips/glutes because injuries keep reoccurring when I up my mileage and speed sessions. I’m a late starter to running but I absolutely love it! Thanks again to you and to Ben for all the inspiration 🙏🙏🙏
Another cracking video, well done Sarah. 5 seconds quicker than my PB. Might have to give it a go soon when I can psych myself up for the pain! 🤣
Great video Sarah, brilliant advice. Absolutely love this channel. Thankyou for sharing x
thank you michael :)
Thanks SP, copied the session for a few weeks now and set a pb (20.04) and the old pb was in 2013. Was the perfect session to get the training and confidence up.
I’ve finally rested my shin splints enough to start training again for my first marathon. I’m so excited to get back into doing proper sessions. I loved watching you run this in Ben’s video over a year ago. 😍
I am at 21:30, I logged off when you said 100k a week 😄😄
Thank you for sharing this video! Very informative and detailed-oriented one!
Great Job Sarah! Top!!!
Great advices! I use this next time on 5k, mental strenght plays a big rule. By the way, on friday I've got my first half marathon ever (1 h 56 mins) - cool thing, all with Your guidances! Thank You very much for your videos, as always ;) Keep safe!
What I like about this is the effective improvement was 9 seconds a KM but it had the cumulative effect of being 45 seconds quicker over the total distance. Improvements like this always feel great.
Excellent tips and advice, Sarah. Sub 20min 5km is a target of mine for next month - hoping the recent mileage will help too! Keep up the great vids - always on point👌
ah good luck for it richard and yes i'm sure it will have helped wonders! all about that consistency!
Excellent video Sarah, this was just what I needed. I've got my first ultra marathon this weekend (the Tarawera 50k - eek) but after that I'm planning on switching my focus to the shorter runs. Sub 20 minute 5k has been a goal of mine for ages, I've been under 21 minutes before, but need to do the right sort of training to get myself under the 20 minute barrier. Some great ideas in here that I'll definitely refer to in my training. Thank you!
ah amazing! good luck for tarawera - big bucket list race for me! sounds good, once you've recovered from the ultra a 5k would be the perfect thing to give yourself a bit of focus again!
I’ve been a big fan of Ben for a while - videos, plans and merchandise (the new neck thingies are excellent, and his plans are wonderful too). Ben’s videos are very motivating. However, this video is probably the most informative video on running I’ve seen! Very specific focus. Brilliant. Perhaps you could both do more case studies with your coached athletes of various standards tracking their training and progress towards their goals (Ben’s goal are too advanced for most of us!).
oh wow antony thank you that is so nice! and yes agree the new buffs are great! it's funny you say that actually, i've been thinking about ways to get some of our athletes involved because they are great examples of everyday runners doing some amazing things so will have a think about what we could do!
Thanks Sarah!!
Congrats!!! Did my First sub 20 today too!I ran a 19:26 (I'm 13)
nice!
Amazing ✊🏾
@@capz8778 thx
19:26 and you're thirteen!!!
That's really good! Make sure to keep on running.
That's awesome just keep training
5 years ago I broke my 5k record with my PB all time (19:58). After then I was so focused on cycling. By doing that, I fell out from my running form-motivation-mental stability. Now I am trying to close my previous shape in running but I am not sure to catch up those paces (around 3:30-3:50 per km). That's why I chose this video while I am taking little baby steps again. Thanks for your videos, it really motivated me again.
You and Ben are inspirational. I run. My 5k time is around 36 minutes. I got to give it to you fast runners.
Can i ask. 6months on what time you are hitting now?
@@bh4560 judging by the lack of response i’d say Manny is hitting cake
Parkrun 😀Hope it starts again soon!
Thanks really helpful to know.
I did my first marathon (London) in April and then took it easy for a month and hardly ran, then forgot about a 10k event and promptly smashed a PB - paid off from the marathon like you.
I now want to get a 5k PB soon but feel I need to train a lot and get my mileage up again. Need to do those intervals!
Born To Run in the background - amazing book!
love your suggestion, thanks for the video
Good job Sarah
Celebrating 21.1 thousand subscribers with a half marathon?
Also loving the content keep it coming!
I remember running an average of 35 miles per week when my 5k time was 20:18. After running a few races I easily got down to the 18 zone and eventually got to 17:56
Boa tarde Sarah, parabéns pelo conteúdo 🏃♀️👏👏👏
Hi Sarah.. Another great video, great to watch.. Good luck with your centurion virtual 50k.. I'm planning my route around your london landmarks route... Richard..
It's a great feeling. I thought I'd never get there and managed it 3 times. It has been over 2 years now though and with little training in the interim it feels a long way away now. That said I'd have no regrets either way now.
Like Sarah ,I too find out by accident the 5x1000m goal pace session .Later I found on internet that Mcmillan sees this as golden, key session for 5k! His plans are 8 weeks to 5k every other week you do - 12x400, 8x600 , 6x800 and then finally the best wourkout 5x1000m(goal pace) 1 week out from the race. This really works ,I tried it and its the best method in my opinion. Also Sarah if you read this ,congrats ,You are a better faster runner than I am(i used to be a cyclist).I think without kidding that You are better ultra runner than Ben, do You think it winds him up? I watched all your videos of those ultars you guys did,Ben always seem to fall apart with stomac problems ,and You come in finish line first and Ben is all frowning -or maybe I got it completely wrong?! Love your channels and keep it up!!!😊👍
Very helpful. Thank you.
Sub 20K 5K is a really tough target so great advice as always! Ill hopefully get there 👍
course you will sam! best of luck!
Gotta love a sub 20 👊🏻
I am going to try the 5x 1k with rests.. that seems a really good one. I am sitting at 23 minutes so still a way to go! 🤞
Monday: normal pace 5km
Wednesday: 8-12km slow
Friday: Fast Intervall training 3-6km
Sunday: Strength training and detailed stretching
-Increase your distance only 10% every week till you can run 12km without walking
-If youre a beginner only run two times a week to rest and increase it to 3-5 times. Everything higher isnt healthy
-start with 1km running and increase it every week
Good video. You should join a running club. Doing reps with other good runners once allowed will bring you on even more.
Agree on reducing long run but would try to keep mileage up overall as much as possible. That increased mileage is what helps s lot of runners pb during marathon training.
Doing work at faster than race pace is a good idea as you said. A lot of runners don't think shorter stuff is doing anything but you once you've maxed out distance you need to get your mile time down for further improvements.
Great video… really enjoy watching you and Ben, little bit distracted by the amazing hoody though…. Where might I find this?
My next goal is under 25mins. But I am 47. I love your channel and all your tips.
Thank u Sarah 🙏
Any plans for another 5k TT in the spring? Great tips. I found my best 5k came from 80/20 training. On my 80% easy runs I kept my heart rate within the aerobic zone. Keeps those videos coming👍
yeah can't underestimate those easy miles! and about the 5k tt... i don't know, we'll see! since a bunch of my spring races have been postponed i guess i could.....
Great effort
Was trying to this last year (virtually). Couldn't hack the training paces, had a few health issues. Frustrating as I've run 21:21 in 2019 and still had more to give, but anything under 23 seems elusive now. Wish I had the confidence. P.S. been doing your core video a lot lately.
That hoodie is fab.
What worked for me was when you start hitting the 20 minute 5km is to increase your 5km runs whilst maintaining that pace. So run 5.1km, then expand that out until you can maintain that pace for another km or 2. Then each week do another run of just speed work faster then your target pace (like 6 x 800 metre runs as hard and fast as you can). Then after doing this for several weeks (along with a slow run etc), drop your training to a low level for a few days then drop that now 7ish km run back to 5km and see if you can push harder (I'd target roughly 10 seconds faster per km. There will be some experimenting from person to person though to find what your body responds best to.
Good advice, you are fast, sister!
Just stumbled on your channel, great so far!
I noticed you have a copy of "Born To Run" on your bookshelf... what are your thoughts on minimalist shoe running? I see your race shoe is at the other end of the spectrum.
Great video Sarah. I agree about Dulwich - got my PB there are few years ago. Have you tried Hilly Fields? Definitely not PB territory!
i think hilly fields is technically my closest parkrun! it's one of those parkruns that i absolutely hate but something about it keeps drawing me back, probably because it's such a gut buster! can't wait for them to start up again!
Pain is temporary. Quiting forever. Shut up legs! That is what I say to myself after 3km mark. This is where I loose my battle for sub20. Today again. I run that kilometer in 4.09 enough to make a damage. 20.30. fastest I have been in a while. Congratulations to all of you folks for trying!
Thanks Sarah for sharing your insights. My 5K PB was 22:14 some 8 months back. I have been more focused on slow long runs since then. Just last week, I did 5x1km intervals with almost similar splits as yours. Hope I would be able to break 20mins barrier this year.
good luck vaibhav if you go for it!
Please let me know how you get on I’m stuck on 23mins and I’m trying to break 20
@@flowood3154 Yes will come here when I manage to do it, hopefully this year 🤞
@@vaibhavyadav997 did you break 20?
Sarah, can I know the names of books at the beginning of the video. I am really interested.
My very first 5k was a handicap in Hyde Park and I ran 21.03. I was in my early forties. My best time a year later was 17.42. I loved the 5 k distance.
Bloody hell, that's a big improvement.
Another great video, I'll be taking all these tips as I'd love to get a sub 20, first I need to get a sub 25!
Thank you for the tips and details on your training. I just started running last October. My goal is to be sub 4 hours.
I started doing every day 5k in part October and November. I started doing 10k on Tuesdays and Thursdays and half on Saturdays since January. My PR is 50mins for 10k and 1:51 for the half now. I May break it every time.
Please let me know what training I need to get faster.
Definitely a mix of longer easy pace runs (for me 10-12K), tempo run (at ~90% effort) 15-20min session, maybe some uphill reps x10 with recovery run down, or 200m, 300m, 400m fast sessions all with suitable recovery times - keeps it interesting and fun. Rest days are very important for your body to recover. Lastly, watch your diet (I love food too much) but trimming down even a little makes it easier - you'll lose weight anyway as running is so inefficient.
I was planning to break 20, but decided to focus on an ultra. That said, i'm hoping that the base training from that will translate over when the event has finalised and then add in some workouts to have a go at sub 20 this Summer.
sounds like a plan dan! good luck with the ultra... and the 5k :D
@@SarahPlace Thanks Sarah!
Love you sarah
Well done :-)
You did great, ill try this, i got sub 24 in 5weeks😊
Why did no one tell me Sarah had her own UA-cam channel? Time to binge all her videos aswell
How about nutrition intake?Do you take any food before training session?
Just curious what time did u run your marathon in? Thanks and well done
I’m down to twice a week on running. Now I’m 3 weeks off for my back. But I did a 21:57 time trial 2 weeks ago I’m tryin to get to 19s by next xc season
Great tips Sarah thank you! I am 14 trying to run 19:59 or under. However am out with runner's knee.
look after that knee and you'll get there in no time james! time is very much on your side too!
@@SarahPlace Thank you!
If I run my first 3kms at a 4'30 pace and then my 4th km usually lets me down. my current 5km time is 23 minutes. what is the best way to pace myself to get a better time
Great video but I have a question...How much time it takes to accomplish this? I mean a beginner can't do this for sure hahaha I've been running for 3 months in a row almost everyday around 7-12k a day and I've been dealing with some issues with my knees and muscles some weeks 🥴🥴 I'm definitely better compared with the first day but I'm not comfortable running the whole 5km yet. In my case is just cardio for my weight loss journey and I'm in a healthy weight right now but I will like to hear from someone who take running more seriously the ugly part of the training because let's be honest, sometimes you perform bad because of the fatigue or idk and I think some people could feel frustrated, one thing I learned doing exercise is the importance to hear your own body to prevent injuries
I broke the 20 min last oktober when i was bilding up to my first half marathon. Building up to a weekly 60 k, 1 short speed session, 1 a bit longer and slower. Strides after every warm up (3 or 4 times 100m ). After 2 k i began to feel the pace, after 3k it really started to hurt :) last 200m i had the feeling i did't get any air anymore just kept pushing and managed 19,48. pacing was flat between 3,53 and 4,02 min/km
I did my first 5km run yesterday hoping to break 22 going into the run. Ended up getting 19:09 (18 years old). Hoping to now try break 19
How do you protect your knees for running? I recently did my first 15k and my knees have hurt ever since
Amazing video!! For how many years were running before the 20 minute 5k?
hey mikus, i started running in 2014 and did this in 2019 :)
My goal is to get to 20min 5k, I'm 210lbs, ex bodybuilder, would you recommend focusing on zone 2 heart rate training to get faster over time?
Sarah for you if you were going to run a 5 mile race what pace would it be for you?
Yesterday evening i watched this video. Today I thought:"what ca I do to avoid learning for my statistics exam..?". I saw there is still some HIT missing in my triningweek. So I ran a 5K. And I bettered my PB from 22:30 to 19:39. This came absolutely out of nowhere. YOU HAVE MY SUB AND THE BIGGEST OF ALL LIKES!!!
hahaha thats amazing! top procrastination! and congrats on the amazing achievement!
@@SarahPlace Congratulations to you aswell!
Smashed the sub 20 now reaching for sub 19 😬
And here I am trying to break 30 mins for a 5K. Managed it once before at Market Harborough ParkRun (29:52) on Christmas Day 2019 and not got anywhere near that again, would love to hit it again though.
Good luck! You got this!
Same here. Seems like I’m not getting any faster at times.
Hi Sarah, how do you cope with living with a continually getting injured runner 😂🤣😂 keep up with the great content....
Hey @sarah place have you ever read 80/20 running? After reading that I wonder whether the additional longer runs you were doing could actually account for you breaking the 20 minute barrier? If you've read it what are your thoughts?
haven't read it ben but i think it's on our bookshelf somewhere so will get round to it eventually!
I’m hoping to run sub 20 by the end of the year in only nine weeks of consistent running my 5k has gone from 28 minutes to 21 minutes so I’m very hopeful
100km per week training scheme..that so impressive
20:30 on my last try so hopefully sub 20 soon🤞
What happened dare i ask one year on? Crashed and burned like in Top Gun?
@@f3penang287 Hey! I've managed 18:40 for 5k and 39:50 for 10k since, Sarah's tips payin off😁 hope you've had some PB's lately?
@@jamesmarsden1505 good work James. Inspiring. Looking forward to my easy 16km run in the morning. The birds will be singing as i run. The best feeling in the world.
would hill training help?
Not telling anyone your goal, that's really good advice
And believe you can do it during the race, that's also good advice
My 5K PB is 20:04, in the last mile I started to slow down and I gave up sub 20 mentally and allow myself to run tempo pace instead. Big mistake.
What time did you get in the Marathon? Just curious of the relation between 5km times and Marathon times. Thanks.
hey eoin, i ran 3:19
How'd you break in the vapor flys if you only save them for races
I've run sub 20 6 times, my problem is I can't do it consistently. For me its only possible given ideal conditions in how I feel and the weather.