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

Very good explanations, really enjoyed this video

Thanks coach👍 bestest video on 5k .

Thanks this was very helpful!

Fantastic video. Thank you.

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

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!

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

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

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.

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.

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!

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.

Great practical advice for a novice runner. Well done!

Great explanation 👍 👏👏👏

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

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.

top video thanks a lot mate! I followed something very similar and got from 23 mins to 19:30 a few years ago with a PT, looking to do similar again now as I'm now back at 22:30 ish. Perfect breakdown and simple explanation here, exactly what I was looking for.

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

Good vidio. .

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

Great video! What is your experience with hill intervals to improve 5km performance?

The tempo - can I add Warm Up and cool down after ? How minutes in between the 20 and 30 minutes? Interval - Can I do the 12 * 400 only or both with 5 * 1km . Thanks

Best sub 20 5k video I've ever seen 👍

My marathon block will be my base plan. 40 miles per week across 5 days total.

With the structure at 08:10, where/how would we incorporate strength training? 2-3 days per week??

Hey, thanks for this video! My 5k is now around 21:00 so im getting there. How would you combine strenght-training with the structure of this program? On the day offs or would you combine a strenght workout with a running day? Do you have a suggestion for when to do 1-2 strenght sessions each week? Daan

Hello, sir. This means the easy run pace is 5:00, the same as basic

My 5k is 23 . Do you think this program good or not for me... Cause I'm really want run sub 20 .. Thank for great information.

How long should an easy run be?

Sir I have 10 days left for endurance test I want to complete 5km in 25 mins but I take 27 mins to complete what will I do to reduce time

Only watching this video increase my confidence by 10 %

Thanks a lot; good video. One thing is not clear - what's the difference between an easy run and a long run?

Sorry, with the intervals- do we get the recovery time of 90 seconds or 2-3 mins between each set i.e. 1km at 3.50 mins then rest, repeat?

I run just north of 20 min... Best ParkRun 20.02 and I can not break magical 20. I hardly run any weekly workout. Usually Saturday and Sunday only (max 15 km per week). Now I know why I can not go down below 20...

I have a 5k race in 2 days and my current pb is 22.49, however that wasn't all out and was 2 weeks ago. I want a 21 minute, is this possible?

Hi mate. Any advice for myself...I'm about 110kg and can run the 5km in a consistent 20.30min...seems to be know way to get under this time unless trimming my weight...which is already trim.

Sir am finishing 5 km run in 27.00 min,i want to finish 5km in 24 min, is there any tips to get in 24 min

How to get relief and recoveryin hamstring injury ???

Sir

I'm 28 and Today I run my 5k in 25:21, do you think this program is good for me ? Much thanks for sharing all those informations

3 quality sessions and 2 easy (at 5 min/km which might not be that easy)... Don't you think this approach is at high risk of injury and has a low impact on the aerobic base?

what about the strength training schedule? 🙏🙏

I'm 20 years old, weighing 190 pounds and can do a 5k in 23.30 mins. Do you think I can do this course and get a sub20 in 7 weeks??

Just make a 12km run every week, a normal 5km run and a intervall training with faster paces. Easy under 20 min in 3 months

Currently at 21:01 5k

I am 38 , is possible for me.??? My Present time 26 minutes 5k

I think I would be there but I got fucking shin splints now for 10 weeks.... I ran 10km in 1 hour

I’m at 23:00 right now. 20 seems like a million miles away 😂

Just run sub 6.20 mile pace

It literally took me 39 minutes to run my first 5k

My PB is 32mins.. im trying for sub 30.. 🤣

Current pb is 21:58 I will follow this plan for a month and edit this comment with my time.

I m doing 8min per kms pace… and hoping to do 5kms in 20 mins lol 😂

Is that a Dundalk accent?

I'll be happy with a sub 30 minute 5k.. lol

Why add music ?

What I did was put one leg in front of the other.

It's all about how much you weigh.

you have to be skinny to run for 20mins without stopping.

Sorry for the honestly, no idea why this video was recommended to me, but 20 minutes for a 5k is not very good. Just run, like actually run, and then walk when you get tired, and you should break 20 minutes no problem, if you can run. If you can't run, then working on actual running will probably benefit you A LOT more than strictly 5k training. Breaking down a full 5k: you run a mile, walk about 200m, run a little less than a mile, walk about 300m, run a mediocre 800 like you would in practice (or even less) and then sprint to the finish. Don't forget to sprint as soon as you can see the finish line. It doesn't matter if you vomit after, because you'll be done. I've never run over 19 minutes doing this method, did under 17 on one of the courses that felt good and had a long great straightaway at the end, and you can too! Unless you're trying for some weird aerobic constant workout, there's NO reason to try and mess your stride up to attempt a constant speed for a 5k. It's way easier to get a good time by just running, and then walking when you need to. I have cross country medals, and honestly really hate long distance running. I only did it to condition for basketball. Don't mess your running up by taking short steps and then trying to increase your aerobic endurance to compensate for bad running. Run well, take long strides. You can do it!