Let’s be honest, a sub-20 minute 5K is no easy feat. It requires serious dedication, hard work, and of course, good genes. But don’t let that discourage you! With the right training plan, anyone can crush their personal best and become a member of this elite club. First, let’s break down what it takes to run a sub-20 minute 5K.
Hi Coaches! Quick question I want to run a sub 20 5k. My training now is roughly 30 miles a week. One day a week I do a 10 minutes out slow and 10 minutes back really fast. Every other week a track workout consisting of a mile warm up and then roughly 8×400’s at 1:40 each with a 2 minute recovery. My fastest ever 5k was a 20:59. If it is an honest assessment of your current running potential than yes. In that case, it gives you a lot of room for improvement - which you probably already knew. I honestly believe that >90% of normal, healthy people can run a 20:00 5k. In other words, everyone has the ability/genetic potential to get there. Whether you’re a seasoned athlete or a beginner looking to set a personal record, one question that often arises is, “Is a 20-minute 5k time good?” In this blog post, we will delve into the topic, exploring the subjective nature of defining a “good” time and considering various perspectives within the running community.
Fartlek: "speed play". good for workout days where you may be feeling a little more sluggish. Run easy for a period of a time, with intermittent speed intervals. Typically time-based. Example: 4 minutes easy, 1 minute hard. Do more research on this. There are an infinite number of variations. Keep the tempos. Those are good.
On the roads I'm a 3:30 marathon runner and an 8:30 easy-pace runner. I have a good friend that often dips under 3 hours for the marathon and his easy pace is 7:30's. I'd say build miles to 40 miles/ week before adding much speed. Then, start with 1 minute intervals to develop neuromuscular recruitment. jCxgW3b.
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    • is a 20 minute 5k good