How To Run A 5k Under 20 Minutes - 8 Things You Need To Know

this is a solid video, very detailed info. I´m currently in the sub 20 shape. But I would argue that 5:00 per km is definitely not easy for someone trying to break sub 20. Not at all. I´m running my easy runs 5:40 - 5:50 pace/km (if the weather is bad or I had a bad sleep I run much slower 6:10- 6:15 per km, always check your resting HR and HR while running). I think that sometimes you should run your long runs faster than your easy runs. 4:50 - 5:20 is the goal pace for me. But every other week I use my easy pace for long runs. I agree with you on threshold runs. (usually its 20-30 s slower than you 5k pace) And the last thing that I don´t like about your video is running intervals at your goal race pace. You cannot base the pace for the repetitions on the fitness you'd like to have rather than on the fitness you already possess. We run repetitions to improve the physiological systems that will allow us to run faster in the future. In other words, you run your short intervals (400,600,800) at your current 5K pace, what you can run today! So again take into consideration the weather, wind, humidity, heat and other factors, your sleep, recovery. Running at faster pace than your 5K pace is useful but for that you can use "economy reps" something like 8x400, where you can run the reps at your 1 or 2 mile pace (the recovery time between the sets needs to be longer than the work time, so you can run with good form). Also the weekly volume is key. Personally I needed 35-40 miles per week to break 20 min in the 5k. Following the 80/20 principle. But I know some talented guys who could break this time by running no more than 30km per week. I took these principles from Tom Tinman Schwartz.

thats one of the best videos i've watched on YT to prep for sub 20 5k - thanks!

Very good explanations, really enjoyed this video

Excellent video especially depicting all the paces & workout data in tabular format. Well Done Mate 👍👍

Thanks coach👍 bestest video on 5k .

I’m averaging a 27 minute 5k..blows my mind to imagine what physically needs to occur to cut that down 7 minutes haha.

5k PB: 19:50! Thank you for a great training structure and insight. Now 10k sub40, would love to see you do a video on that too.

Best 5k workout ever thx buddy gonna follow your workout from tommorow ❤💪

Really want to say thank you for making this wonderful video! This training plan can really suit different levels of runners. Currently I am targeting at a 4:50 min/km 5km run and arranging different types of training in a similar way, only with pace adjusted to my level. It would be better if you could provide more advice on strength training! Thanks!

Great Job explaining everything that we should concentrate on. Happy running all.. Feeling hopeful that racing should be back on again with the whole covid crazyness.

An interesting workout I sometimes used to do when I broke 20min for 5k at age 56 was the intensive endurance run. After a 2k warm up, run 4k at at 4:30 per km, then 1k easy recovery and another 4k at 4:30 per km. Follow that with a 1km cool down. I eventually upped this to 5k x 2, with a 2k cool down. The first 4/5k is fairly comfortable, but the second 4/5k is really hard. According to the author of that program, 30sec slower than 5k pace is the sweet spot between race pace and endurance pace. Clearly, this is adaptable for any 5k time, just determine the pace per km for your goal time and add 30sec. The author suggested you could substitute this workout for an easy paced long run every week or every other week. I used to do it on a Thursday instead of a tempo run or long intervals.

I wouldnt put a target pace for base training. Besides a 5min per k pace is unlikely going to be conversational effort for your target audience. It’s more likely going to be zone 3 which is not the most efficient heart rate range to build aerobic capacity. Run your base slow, run your races fast.

Great explanation 👍 👏👏👏

Great practical advice for a novice runner. Well done!

I must have watched or read about 10 5k in under 20 minute guides and this is by far the best. Great job. Just need to loose about half a stone and shave 20 secs off last years PB!

Excellent video! Used your guide to set up a training plan and followed it very closely. Dropped my 5k from 23:36 to 22:00 in seven weeks (at 52 years old). Thanks for putting this together.

This is an outstanding video, anyone who wants to do a sub 20 should see this first.

Only watching this video increase my confidence by 10 %

This is an amazingly detailed video with very specific training instructions so thank you for that breakdown! I’m just finishing up my 5k training block and hoping to run sub 20 soon. Im also a part of the Brooks Ambassador program too! #RunHappy US. Thanks once again

Best sub 20 5k video I've ever seen 👍