↓↓ Are you trying to break 20 minutes for 5k? How close are you now? Where and when are you going to attempt it? Or maybe you have a question about training for a 5k that we didn’t cover? Let us know in the comments below ↓↓
The Running Channel I’ve been doing sub 20 for 5K for about 6 months now, but I still have never done it at my local parkrun. The timers seem to hate me lol, last 3 weeks have been 20:03, 20:00 and 20:01😂 although I have done 19:23 for 5K before and got under 20 6 times
Guys I just wanted to say thank you, your channel helps alot, year ago I could not run 2k at all, was at 96kg now I am 75kg and yesterday did 7km at 4:55 pace today 10k at 5:25 pace. I will be going for that sub 20 min 5k. Give you an update when I reach the goal. Thank you once again. Peace.
My original goal was to run a 5km without walking breaks by my birthday (end of May). I achieved that a few weeks ago, so my new goal is to get sub-35 by my birthday instead. Today at parkrun I finished in 35’37”, so I think I’m on track! The next goal will be sub-30, but that will take a lot more time to achieve.
That’s brilliant! Congrats Emily 🙌 If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
Emily Jones well done Emily. I’m aiming for under 30 mins as well but slowly whittling it down: under 34 mins, then 32 mins. You will eventually get there!
When I was a teenager (15ish) I had a friend who played football 3 times a week and joined my training group to see if he liked it, it just so happened the club was running a timed 5k on his first day. He set off at a blistering pace and I thought about how much he'll regret that. Of course he sustained the pace, lapped me and ran well inside 17-minutes. All from his Football fitness. To be fair, he went on to be the best runner I've ever known.
@@firefight33 what makes you think that? It's entirely possible if he is playing Football at a high level, there is a lot of running done especially in midfield and edges of defense. For a high level athlete sub 6 minute miles for 3 miles is definitely achievable even is they aren't specifically a runner.
@@khczssd3272 He'd played football regularly and consistently for close to a decade. He was a central midfielder so he ran a lot. He also ate a healthy, balanced diet, had the perfect body type for running and was a very hard-worker. Nowadays he's a sub-30 10k runner, haven't seen him in yers though.
I finished Couch to 5k in late December last year and had a parkrun time of 29:59. With a proper pair of shoes, some long runs under my belt and training with my local athletics group I was able to get 24:36 last week. I'm now trying to get that below 20. At 43 years old It's an intimidating goal. Just the fact that I'll need splits that start with a 3 seems huge. Still seeing a sub-25 time was a huge boost to me, you think about your fitness before Couch to 5k and it almost seems unreal. I can run a 5k at a recovery pace and not be out of breath at the end of it, it's like have some kind of super power.
well done! I'm now 41 and about 2 1/2 years ago was at 25 minutes, while late last year my best 5k was about 21 minutes (which was even during an 8k race). Long slow distance runs definitely helped me, next to similar speed work as the ones that were mentioned here. I just got back from a 21K long run, so a 5k seems more like a warm-up distance nowadays, while it used to be a "long run" to me. Perceptions change, and then it gets much easier mentally. Just increase milage slowly to not get injured. :)
Damn. This video was the reason why I got hooked into cross country. The idea of breaking my own personal records is so fascinating to me. After watching this video upon release, it gave me an idea of how to progress through my running journey. I went from running a 23:40 in the 5k before this video, to running a 20:42 after putting the tips in the video to use. Almost 3 years later, I still use all of these tips presented in the video to progress myself even further. Although, progress was imminent, as I was a healthy high schooler just getting into competitive running, without this video, I would've been so much further behind than where I am at right now. This video is not only meant for people aspiring to break 20 minutes in the 5k, but also to help improve any 5k performances. If anybody is wondering: 2019 (15 years old): 27:40 -> 23:40 2020 (16 years old): 22:57 -> 20:42 2021 (17 years old): 19:51 -> 18:30 2022 (18 years old): 19:00 -> 16:56
My PB is 15:24 consistency was key for me running 6/7 days with hill workouts on the weekends. Recovery, easy, long, and intervals build up your speed. In races I never focused on first place until the last 800 meters and used my opponents as rabbits and draft. 5 and 10K races are nice but the real fun was always in the mile and 800 races.
Just did my first real 5km run today, finished in 31:03 because I took a walking break. Pretty happy with my run, going to keep you posted as I get faster.
Thanks Anna and Andy, spot on vid. I've been averaging 5k in 27-28 min, PB is 26:13, been driving me crazy trying to beat this for the last six months, now with this channel and your tips been focusing my breathing more and being more mindful of pace, can't wait to try these training plans. Cheers from Oz.
Just want to thank The Running Channel for this. Following this plan, I managed to run a 5km in 19:40. My previous 5km was 20:15 back in Feb 2020! Roll on the return of parkrun so I can have my time text and email starting with the 19... Thank you once again team! Keep up the great videos!!
My running career/hobby has only just begun. I am 16 and in my second year of racing in cross country. I've only raced in a 5k about 10 times total but my best time was 23:40. That was last year, and this year I had no summer training at all and the season has been cut short but a few days ago I had my first race of the season and clocked in at 21:43. I realized after watching the video that the training routine is almost dead on to what my school has me do for training every week.
After about 8 months, I have progressed very much, and my personal best for that cross country season was 20:42. Currently, I have run a 5k in under 19:30, thanks to this video.
I ran a 19.47 a couple of years ago but can’t get close now. When I did it I was going to a good boot camp fitness class every week in addition to running. I think that was a major factor in achieving the necessary strength. Would highly recommend that kind of core and strength training to anyone who’s really pushing their limits.
I remember watching this video after my first competitive season of cross country, and my races were all 5k's, and breaking 20 minutes felt so impossible to me. After my first year of running cross country (2019), my 5k time started at a 27:40, and dropped to a 23:40 by the end of the season. A year later (2020 cross country season), I started at a 22:57 and dropped down to a 20:42. At that point, breaking 20 actually felt possible. And a year after that (2021 cross country season), I actually ran in the summer leading up to the racing season, and it helped me drastically. I broke 20 minutes in my first race of that season. The tips in this video helped me out a lot and definitely contributed very much to my improvement. At the start of the season, my 5k time was a 19:51, and by the end, I was running 18:30. From a 27:40 in my first race, to an 18:30 in just over 2 years felt like such an accomplishment, and I owe a lot of that hard work to the tips from this video.
my story might be a little different. Im now 28 but my record was 16:53 for a 5k 7 years ago. i repeatedly had knee injuries after that score and finally gave up all physical activity. I just recently found out that it was one of my feet sticking outward causing my entire body to shift off balance because of it and creating the injuries to my knee. I wish the doctors and physiotherapists saw it but now that ive fixed my foot through youtube i started running again and it took me 26 minutes to do my first 5k! My first goal is to get it back under 20.
A sub 20 minute 5k is one of my fitness goals for 2024. My current best is 27:30ish after about 4/5 months of really trying with my running training. I'm feeling the PRs are coming slower but hey i feel like I should be ambitious lol.
@@itzakz2269 Kipchoge ran a best of ~12:46 when he raced on the track. The world record at the time was 12:37 (by Kenenisa Bekele), But no, he couldn't do that now. Age catches up.
To be fair, I’ve never raced a 5k and only went to Parkrun when I started running. I suspect I’ll crack 20 for 5k when I break 40 for the 10k. 👍🏻 My 40:01 was a 20:01 followed by a 20:00!
@@mikeboudrie6585 It came as a total surprise. I was training for a sub-20 5k and over the course of a few months ramped up from 40km per week to 60km per week, so thought I'd have a crack at a 10k. I did the first km in 3:51 and halfway through the second it dawned on me that I wasn 't at all tired, so I just kept going. Sadly it was the day of that big storm we had in Jan, and the back straight was totally exposed to a vicious headwind, slowing me right down to about 4:08 pace. There were two laps, so I averaged 40L01. I'm now doing 75-80km per week and I can tell I'm faster, but this annoying virus is stopping me from racing and finding out.
Love this video! Thank you guys. I am 45yo and only started running during Covid 19, i am gym goer. I discovered that I actually enjoy running and feel amazing after each run. My PB is 23min 5km, I hope eventually to go under 20min. Cheers 🇦🇺
Thank you for this video! I did a sub 25 Parkrun this weekend and beat my PB by a few minutes. Today was a rest day instead of long run. Last weekend I went on a 33km run which seriously killed my legs but I was training for Brighton Marathon... I honestly think that this video helped me identify many things and helped me be able to complete a new PB and plan the week better, onto greater finishing times ;)
Didn't quite get there today. The course was actually 5.5k. However when i go to 5k i was 20:19. I'll take the sound advice from this video and take it slowly. I'll get there this year, i just need to be consistent and patient. Thanks for the encouragement.
This is great information. I’ve been so focused on Marathon training over the past couple of years that I realized that while my shorter distance runs have all benefited, I haven’t properly trained for a shorter race. I want to mindfully train for my next 10K instead of just showing up and seeing what I can do!
I ran sub 20 at age 48, 185 lbs, after 10 weeks of training, might have been 12. Everything was perfect for race day which didn’t hurt. My goal was 21 min and finished in 18:45. I planned 7 min first mile and ran 5:40. To be fair I did run a mile in 4.26 in high school so I wasn’t average Joe when I started up again.
I was unable to get under 21 minutes and my times just seemed to plateau. The only way that I improved was to join a club, introduced a track speed session and increase my mileage to a constant 30 miles per week. 1 year later......my PB is 18:25😁 (I’m 45) Note: track sessions will see great gains but they do come at a price.....increased risk of injury, so listen to your body
This is really nice to hear. I've been trying to crack this and I plateau'd as well. Now upping my mileage to 30 m/week as well with speed intervals. Hope to follow in your footsteps!
I agree about the injury part. I pushed myself to hard at the track because I was seeing a lot of improvement quickly. At the moment I'm at 24.59 minutes but I'm still recovering.
Morning All, had to share this and vent a little. On my 10km this morning, as part of my training plan to do a sub 20 in the 5 km, I was aiming for a consistent 5:30 / km pace for the entire 10 km, which would not only help with chasing the sub 20 5km, but also a PB in the 10km. I was on fire, spotify jamming out The Running Channel's 'Power-Up' playlist, hitting my mark, then 3 km in I crossed a main road, up on the kerb, BANG..... rolled my right ankle (second time on right, once on left).... had an Andy moment....F@#K... so pissed off and mad, wanted to keep going but Andy's vid on injury came back to me, had to be sensible, limped back home, now resting up with ice pack. Anyway recovery mode now, soon enough I'll be back out there. Have a nice weekend and safe running. Cheers Enzo.
I've been trying to go sub 20 since January! I've got close and did 20:04 the other day but it's just so hard!! I find the worse part is between 3 and 4k because my pace just dips and I lose heart, it's a mind game more than anything now....! Thanks for this video, its motivated me to try again ....
43 y.o. started walking 5k last June. Just finishing week 2 of this programme. Some ups and downs. Running around 22 min baseline. Will give it another week or two before I go for my first attempt. Thanks for the video. Its really good
Great video! I did 19:55 in 5k three week after I ran my first marathon. I wasn't even attempting my PB since my marathon pace was 5.20min/km 🤣 marathon training plan did the job, lots of long runs, aerobic sessions and threshold run 👍🏼
Started running a few months ago, my first 5k was about 30 minutes. Today was my second and I got about 22 minutes. Watching this so I can get a metal for my age group
Great this helped I’m a freshman in high school and my pr is 19:44 but I’m racing 5k next Saturday so I hope to run sub 19:30 my favorite 5k workouts are 10k run at sub 45 and 5x1k at 3:50 per k
I’d like to think I could get a sub 20 5k buuut I just got back into running and I ran just under a 24 minute 5k a few weeks ago with a lot of rust and a few injuries. So for the Turkey trot 5k in 3 weeks I’m shooting for somewhere in the 22’s preferably low 22’s. It should be achievable with zero injuries and consistent training. If I remember, I’ll come back to this video and post my results lol. Thankful for this channel and the people on it!
I’ve run high school X-country for 4 years and on my experience I’ve found that many people are stuck in the 21:00-22:30 range. Since to run in that time you already have to be in shape but the one thing you need to do to get into 19-20 is open up your stride. It feels uncomfortable at first and hard to maintain but that’s the next step. After one race of focusing on that me and my friend both went from a 21:30 PR to a 19:55 PR.
Yoyo SLOsongs go out fast for the first 100 meters or so, and then ease into your goal pace , then pick it back up for the last 200 meters. Also find someone to run with and if they start slowing down, move up and try to catch the next person in front of you. I PRed by 36 seconds with that strategy.
@@yoyoslosongs4193 My only tip if you are just getting into running is ease into it and figure out your body because everyone's is different. Also learn to figure out the difference between pain and soreness. You can run through soreness but you should never run through pain especially in the joints or shins.
My personal best is 19:47 (at age of 37) and I think this result for someone who just run as supplemental type of exercise is unbelievably good. My buddies always told me to focus more on the running and start compete , but my joints simply cannot withstand for the longer distances. My company wanted a running team so I joined the team and I did a personal record of 4:41 pace for the 13,6 km distance during the Marathon relay . I got patellar tenditiis during the preparation and my knees were on fire during the race… I could be even better because my average heart rate was only 153, but unfortunately my joints cannot handle the stress of the longer distances. I would say (as an amateur athlete with 25 years of experience under my belt and with masters degree in Exercise Physiology) if you are not dedicatedly a runner , to aim to the 5k as fast as humanly possible is the best way to improve your endurance. It will not overload the joints but helps you to improve the overall fitness and reduce body fat.
The terrain that I've run on has helped me get my time down as well. Training on the trails has helped me run faster on the road. More resistance on the trail and less on the road. 20:45 is my 5k pb, so getting closer to breaking 20 minutes.
Just did a 5k race after 3 weeks of training. Got 28:49, my very first run was just over 35 mins. So i was really happy with the results. Doing a 10k at the end of this month and in September. Then will attempt the 5k again in October. The goal is 25 mins. It's a stretch goal after 3 months of training. But I think I can do it. I'm also 193lbs at 5'6". I think if I can drop the weight and be consistent with running. I can attempt the 20 minute mark next October. I love running but loosing weight is the toughest part. Lol.
This was my "holy grail" when I started running. My first "untrained" 5k was 24:13, and my ultimate "PB" ended up being 19:18. That "journey" took me 4 years, breaking 20 for the first time took me 3 years. I did get "stuck" on the threshold for about a year, ran a bunch of races where I'd miss it by less than 10 seconds, it got frustrating but I just kept plugging away and didn't give up. The 5k is an excruciatingly painful race, your "mind" needs to be your "ally" in such an undertaking, because your body is going to be screaming at you to stop by the time you hit 400 meters. For me, it always felt like I was "drowning" on land at that point and wondering how in heck I was going to run another 2 3/4 miles at that pace. The only way to break a "barrier" like this if it's on the edge of your ability is to "acclimate" to running shorter distances faster than the race pace. Go to the track and run some mile repeats. Also, run 4 milers, 5 milers, 10k's, this will teach you to run longer distances at a pace similar to the 5k. You need to go on "both sides" of this distance, and again just get used to pain, because it's going to be the hardest thing you ever do. One more thing, the more mileage, the better. I got up to 70 mpw, I had to because I had very little natural ability, but you will get a benefit cranking out high mileage, it is transferable. Good luck!
This is perfect! Thank you so much. Currently in the process of trying to get a sub 20 5k. PB at the moment is 20:29, definitely going to uses this information to my advantage
Just stumbled on this excellent channel. Loving the work you do. Inspired me to try and get back under 20 mins as a lockdown goal. Managed to get to 21:21 after a couple of weeks of following the advice on here. Shaving another 1m 30s seems a long way off still!
Thank you for the assistance and inspiration! 5months ago I started running again from scratch. 3 months ago I ran a 5k race @ 24:30. Yesterday I ran @ 22:42. In 3-months, I’m sure I’ll cut at least another minute! My PR from HS is 19:30 so that’s the target in the medium term
In my younger days I used to be able to run 5km in 17:30 without any training. That was well before I started parkrun, closest I've come so far is 20:24. I got 20:37 this morning, I'd love to be able to do it once just to say I did it.
Im 40 yrs old i recently got 20m 18s at local parkrun , will surely be hitting sub 20 in the coming months , cant wait 👍 i do 4 days a week adding upto over 20 miles , intervals , tempo run, easy run, long run, every two wks i throw in hills 👍
Just getting back into running after a long break (5 years). Been training since the pandemic started and hoping to get close to 30 mins for 5k by the end of October. Hit 32 min 5k in a tempo run so I think it is possible
Great video as always. I’ve been putting a bit more structure into my training lately and I’m starting to see the results. I set a new parkrun PB today at 23m23s - 20s faster than my previous best - and I’m hoping to get below 22m this year (along with a bunch of other run-related goals!).
That was an excellent video! There were so many specific little tips in there that all rang true. Really, everything you need to know is in this video - all in one place! I was on the brink of a sub 20' 5k a month ago, but didn't hit the target and took a break. After watching this, I am inspired again to get after my target. I am going to follow this training plan and let you know how it goes. My ~10 weeks starts NOW!
I stopped running due to back issues 2015 but few months ago I got back into it, back than I had 19:17 PB but on a course with some 65m uphill, my goal clearly is sub 19 now on flat course. Hope despite my 47 years I will succeed, thx for upload
I’ve been stuck on a 22 min 5k for 2 years , and I’m the typical just run 3/4 times a week and HOPE I get faster , I REALLY need a structure lol Great vid guys 👍🏼👍🏼👍🏼
Yep! Some great advice as always guys! More threshold, interval training required to reach my goal sub 19. Sub 20 was great but you know always looking to improve😊👍👍
Thank you I’ll try soon I have my first ever race in 39 years old I’m running since about 6 months the race will be 10k last time I tried I did 44 minutes hoping to have better results on the race day thank you for all the tips
breaking sub 22 yesterday (22.26) from 29. 47. Look to sign up a race for 17 December and I will execute this training block. Thanks Running Channel for your tips!!!❤
Hey guys, just got my PB at 24:25. I’ll keep you updated every time I beat it 🤣 thanks Anna and team, you’re the reason I’ve stuck to running. keep up the good work guys. Great content.
Hi Richard, thanks for watching and duly noted! We definitely try to have something for everyone and wanted to make sure this video had as much info to take away as possible (like specific sessions and structure). We tried to pick a barrier that lots of people had asked about, but make it so that the training was adaptable for other targets. Good luck in your running! Andy
beaux brasseur If I can run a 16:42 second 5k at 33 years old, 6’0” and 190 lbs with zero running training you should be able to do better. See how ridiculous you sound show boating on you tube and taking away from other achievements.
fuzzykeuh “if I can do it anyone can” comes across as pretty damn condescending to me. No, not everyone can do it, some people simply don’t have the physical ability. And to show boat to say you’re a bigger guy and easily achieve it with little to no training, then you’re taking away from others who struggle. He also edited his comment after I called him out on his shit, if you read the first unedited comment you’d realize why I called him out. Also, no body runs for 4 months and runs a causal 36 minute 10k. I’m only putting someone down who’s clearly lying and show boating online.
Boxing MMA bro lol you’re the one who’s being a braggart. You’re both a problem. You’re very negative, bitter, and immature for a 33 year old. The running community always has a few like you guys that just ruin everything for everyone else
Did manage to get a sub 30.00 last year but since GNR have lost fitness and pace. Trying to get back to 30.00, struggling with the 🥶 and windchill this year really affecting the asthma even with a buff
Northern Ninja Runner Last time I ran around 5:00 min/km I was breathing like Darth Vader - people way ahead of me were moving out of the way (even though I was going around them) and looking back as I was pelting for the finish 😂 I’m far from a sub 20 minute 5k, however I found training on a treadmill helped in improving my 5k time and my breathing (but I still sound like Darth Vader!) Pace yourself, run often enough even in short burst and the fitness will eventually come back. Good luck.
That is perfect information for me thank you, I am just recovering from a pulled hamstring (today's first run 2 miles with no pain( 1 easy and 1 threshold) my target is to be able to consistently run a
That’s not slow. And comparison is the thief of joy. If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
It's actually fast walking and running, LOL!!! 26 mins. 5K, wasn't full running. If I experiment could less than 20 mins. of just running without fast walking.
@@runningchannel I understand. I am disputing with this video. I have some way to go. I run about 3-4 times a week for at least 5k for each run except Sundays.
@@eoincasey5461 I do long runs on Sundays. I am at about 13.5km and keep trying to push myself each Sunday to go further. (I know I am capable of going further as I have done a marathon, albeit one that had a lot of walking parts due to knee issues)
consistency is key, in 3 months (starting from no training) I went from a 22 minute 5k to an 18:46, I got a stress fracture but I hope to get sub 17 in the future
Starting from no training? Guaranteed you had an aerobic fitness base from something if you started at a 22 minute 5k... ;) Maybe your work is active or something, but you didn't start as an out of shape office worker like some of us. :)
I think this is where speed training really helps. You'll need to get used to pushing over a shorter distance rather than a long sustained effort. I'm almost the opposite, I struggle to do sub40 in 10k but can do low 19s for 5k fairly easily
A sub 20 5km is most certainly a very formidable feat!! I can hardly do sub 30, I would probably take say around 32 minutes for 5km but sub 20 is an entirely different beast! I would probably have it equal in difficulty to a half marathon done at leisure pace or your normal pace. Also, some handy tips in this video to tackle this challenge!
As a novice runner starting in 2018, I set various goals. One was sub 21m 5k which I was obsessed with achieving. It took time but I got a 20:43 last autumn at the local Parkrun and a similar time again recently as conditions are improving. I joined the local running club and mixture of speed work, intervals and longer runs has helped massively, along with easing in much slower. I was too stubborn with the suicide start tactic - don’t do it! Sub 20m 5k is next. A mixture of better conditions, equipment, improved resting and targeting chasing faster runners will hopefully push me towards the sub 20. 😃
I'm starting this 5-week program today. Now my 5k PB is 21:48 and aiming to get under 20:00. I'm 24 and started regular running 2 months ago. Wish me luck! :)
I do find these videos interesting, and I certainly don't want to make it seem like I think you're wrong (clearly you know your stuff), but I feel like just running 5k after 5k is the best way to get better. Your body adapts and improves constantly. Last summer I went from a time of about 26:00 to 22:42 in just a couple of months (I got bored of running and stopped at this point, but I feel I could have improved further). This summer, my first run on Apr 23 was 28:07. By May 28 (just a little over a month) it was down to 23:56. These may not be sub-20 times (yet), but I honestly feel like doing two 5ks and one 10k every week is the best way to really get your times down, fast.
Should I be using the figures you suggest if my current PB is 21:16? Or should I reduce the pace slightly and try getting below 21:00 first? People in the comments are welcome to chime in.
I'm 29 years old. I used to run a 22 min 5K 5 years ago and now I currently run at about 30min already. I want to get back into running a fast 5K and will surely incorporate your sessions soon once I ak physically capable. Thanks for sharing.
Love these tips, even as someone who will never get anywhere near that pace. But, as I'm wrapping up half marathon training and hope to improve my 5K time, this will come in so handy!!! Thank you for all the specific details for different workouts and schedules. You guys rock! First half is in 4 days and then the 5K distance should watch out for me!
At 70 years old 20 mins is way beyond me. Best I can do is sub 30 mins. Trying for 28 mins. But first I have to get over my recent operation. So today I had to walk my Parkrun. Very frustrating.
↓↓ Are you trying to break 20 minutes for 5k? How close are you now? Where and when are you going to attempt it? Or maybe you have a question about training for a 5k that we didn’t cover? Let us know in the comments below ↓↓
The Running Channel I’ve been doing sub 20 for 5K for about 6 months now, but I still have never done it at my local parkrun. The timers seem to hate me lol, last 3 weeks have been 20:03, 20:00 and 20:01😂 although I have done 19:23 for 5K before and got under 20 6 times
Guys I just wanted to say thank you, your channel helps alot, year ago I could not run 2k at all, was at 96kg now I am 75kg and yesterday did 7km at 4:55 pace today 10k at 5:25 pace. I will be going for that sub 20 min 5k. Give you an update when I reach the goal. Thank you once again. Peace.
20:56 at the Valley Parkrun on Christmas Day
@@personaronthegreat1399 same thing with me
Broke the Sub 20 5k recently and luckily I got it on video 🙂
Makes you realise how insanely fast the men's track world record of 12.37 is!!
Yeah that's insane
🤯
I only can do 23 minutes is that good enough?
@@kenrickhk yes
@@dantheman2538 how about yours?
My original goal was to run a 5km without walking breaks by my birthday (end of May). I achieved that a few weeks ago, so my new goal is to get sub-35 by my birthday instead. Today at parkrun I finished in 35’37”, so I think I’m on track! The next goal will be sub-30, but that will take a lot more time to achieve.
That’s brilliant! Congrats Emily 🙌 If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
Emily Jones well done Emily. I’m aiming for under 30 mins as well but slowly whittling it down: under 34 mins, then 32 mins. You will eventually get there!
Noll S awesome work! Thanks for the encouragement 😊
Good job ! I think you will get to sub35 soon and I hope you will get you sub30 before this summer!
Go Emily!
When I was a teenager (15ish) I had a friend who played football 3 times a week and joined my training group to see if he liked it, it just so happened the club was running a timed 5k on his first day. He set off at a blistering pace and I thought about how much he'll regret that.
Of course he sustained the pace, lapped me and ran well inside 17-minutes. All from his Football fitness.
To be fair, he went on to be the best runner I've ever known.
He was lying, btw
@@firefight33 what makes you think that? It's entirely possible if he is playing Football at a high level, there is a lot of running done especially in midfield and edges of defense. For a high level athlete sub 6 minute miles for 3 miles is definitely achievable even is they aren't specifically a runner.
could you please ask your
could you please ask your friend what he does to do it
@@khczssd3272 He'd played football regularly and consistently for close to a decade. He was a central midfielder so he ran a lot. He also ate a healthy, balanced diet, had the perfect body type for running and was a very hard-worker. Nowadays he's a sub-30 10k runner, haven't seen him in yers though.
I finished Couch to 5k in late December last year and had a parkrun time of 29:59. With a proper pair of shoes, some long runs under my belt and training with my local athletics group I was able to get 24:36 last week. I'm now trying to get that below 20. At 43 years old It's an intimidating goal. Just the fact that I'll need splits that start with a 3 seems huge. Still seeing a sub-25 time was a huge boost to me, you think about your fitness before Couch to 5k and it almost seems unreal. I can run a 5k at a recovery pace and not be out of breath at the end of it, it's like have some kind of super power.
Amazing progress, well done. You can do it!! (Anna)
well done! I'm now 41 and about 2 1/2 years ago was at 25 minutes, while late last year my best 5k was about 21 minutes (which was even during an 8k race). Long slow distance runs definitely helped me, next to similar speed work as the ones that were mentioned here. I just got back from a 21K long run, so a 5k seems more like a warm-up distance nowadays, while it used to be a "long run" to me. Perceptions change, and then it gets much easier mentally. Just increase milage slowly to not get injured. :)
When you say long runs? How far do you mean and what time did you do?
@@n200518 I did a 10k a couple of times a week and 10 - 15k on Long Run Day. I got down to a 22:50 5k before COVID-19 stuff interrupted my training.
@@n200518 A the 5:40 mark, he said about 60 minutes. It differs per person.
Damn. This video was the reason why I got hooked into cross country. The idea of breaking my own personal records is so fascinating to me. After watching this video upon release, it gave me an idea of how to progress through my running journey. I went from running a 23:40 in the 5k before this video, to running a 20:42 after putting the tips in the video to use. Almost 3 years later, I still use all of these tips presented in the video to progress myself even further. Although, progress was imminent, as I was a healthy high schooler just getting into competitive running, without this video, I would've been so much further behind than where I am at right now. This video is not only meant for people aspiring to break 20 minutes in the 5k, but also to help improve any 5k performances.
If anybody is wondering:
2019 (15 years old): 27:40 -> 23:40
2020 (16 years old): 22:57 -> 20:42
2021 (17 years old): 19:51 -> 18:30
2022 (18 years old): 19:00 -> 16:56
My PB is 15:24 consistency was key for me running 6/7 days with hill workouts on the weekends. Recovery, easy, long, and intervals build up your speed. In races I never focused on first place until the last 800 meters and used my opponents as rabbits and draft. 5 and 10K races are nice but the real fun was always in the mile and 800 races.
what is your 800 and 1 mile times and how old are you?
I ran a sub20 minute 5k on track at my clubs time trial yesterday. Thansk for much for the help this is my biggest achievement to date.
Just did my first real 5km run today, finished in 31:03 because I took a walking break. Pretty happy with my run, going to keep you posted as I get faster.
whats your time today?
Thanks Anna and Andy, spot on vid. I've been averaging 5k in 27-28 min, PB is 26:13, been driving me crazy trying to beat this for the last six months, now with this channel and your tips been focusing my breathing more and being more mindful of pace, can't wait to try these training plans. Cheers from Oz.
Just want to thank The Running Channel for this. Following this plan, I managed to run a 5km in 19:40. My previous 5km was 20:15 back in Feb 2020! Roll on the return of parkrun so I can have my time text and email starting with the 19...
Thank you once again team! Keep up the great videos!!
Amazing work Benjamin, well done!!
My running career/hobby has only just begun. I am 16 and in my second year of racing in cross country. I've only raced in a 5k about 10 times total but my best time was 23:40. That was last year, and this year I had no summer training at all and the season has been cut short but a few days ago I had my first race of the season and clocked in at 21:43. I realized after watching the video that the training routine is almost dead on to what my school has me do for training every week.
After about 8 months, I have progressed very much, and my personal best for that cross country season was 20:42. Currently, I have run a 5k in under 19:30, thanks to this video.
I'm also 16 and my 5k is just under 22minutes
@@_uchiha Keep up the good work! You're still so young, progress is inevitable with the tips from this video.
@@jameshenry6655 thanks for the kind words! I'll use them to stay motivated 👍
I ran a 19.47 a couple of years ago but can’t get close now. When I did it I was going to a good boot camp fitness class every week in addition to running. I think that was a major factor in achieving the necessary strength. Would highly recommend that kind of core and strength training to anyone who’s really pushing their limits.
I remember watching this video after my first competitive season of cross country, and my races were all 5k's, and breaking 20 minutes felt so impossible to me. After my first year of running cross country (2019), my 5k time started at a 27:40, and dropped to a 23:40 by the end of the season. A year later (2020 cross country season), I started at a 22:57 and dropped down to a 20:42. At that point, breaking 20 actually felt possible. And a year after that (2021 cross country season), I actually ran in the summer leading up to the racing season, and it helped me drastically. I broke 20 minutes in my first race of that season. The tips in this video helped me out a lot and definitely contributed very much to my improvement. At the start of the season, my 5k time was a 19:51, and by the end, I was running 18:30. From a 27:40 in my first race, to an 18:30 in just over 2 years felt like such an accomplishment, and I owe a lot of that hard work to the tips from this video.
I've watched several sub 20 videos like this since it is one of my goals for the upcoming year. It s a very clear and helpful one. Thank you
Thanks for watching Tom & glad it was useful! Good luck chasing your goal, let us know how you get on! Andy
my story might be a little different. Im now 28 but my record was 16:53 for a 5k 7 years ago. i repeatedly had knee injuries after that score and finally gave up all physical activity. I just recently found out that it was one of my feet sticking outward causing my entire body to shift off balance because of it and creating the injuries to my knee. I wish the doctors and physiotherapists saw it but now that ive fixed my foot through youtube i started running again and it took me 26 minutes to do my first 5k! My first goal is to get it back under 20.
Hi Mike really glad you solved the problem and are back running! Wishing you luck!
Thank you for your helpful tips. It took me 4 years to break sub 20 minutes for 5K. Tempo runs, intervals and long runs really helped.
A sub 20 minute 5k is one of my fitness goals for 2024. My current best is 27:30ish after about 4/5 months of really trying with my running training. I'm feeling the PRs are coming slower but hey i feel like I should be ambitious lol.
My first time breaking 20 felt like when Eliud breaking 2 hours
Hmm, Kipchoge's 2 hour marathon pace is more like 14:10 per 5k, but we know what you mean 😉 Seriously, congrats on the milestone
@@runningchannel If Kipchoge can run that quickly over a marathon, then couldn't he break the 5k wr
@@itzakz2269 Kipchoge does marathon training, not 5k training
@@itzakz2269 Kipchoge ran a best of ~12:46 when he raced on the track. The world record at the time was 12:37 (by Kenenisa Bekele), But no, he couldn't do that now. Age catches up.
Sub 20 5k was my goal when I started running three years ago. Weirdly, I’ve now done a 40:01 10k, but I’ve still not done a sub-20 5k!
You'll get there!!
To be fair, I’ve never raced a 5k and only went to Parkrun when I started running. I suspect I’ll crack 20 for 5k when I break 40 for the 10k. 👍🏻 My 40:01 was a 20:01 followed by a 20:00!
That’s an awesome 10k, great work!
@@RobManser77 Damn those 10k 5k splits are sooo close
@@mikeboudrie6585 It came as a total surprise. I was training for a sub-20 5k and over the course of a few months ramped up from 40km per week to 60km per week, so thought I'd have a crack at a 10k. I did the first km in 3:51 and halfway through the second it dawned on me that I wasn 't at all tired, so I just kept going. Sadly it was the day of that big storm we had in Jan, and the back straight was totally exposed to a vicious headwind, slowing me right down to about 4:08 pace. There were two laps, so I averaged 40L01. I'm now doing 75-80km per week and I can tell I'm faster, but this annoying virus is stopping me from racing and finding out.
Love this video! Thank you guys. I am
45yo and only started running during Covid 19, i am gym goer. I discovered that I actually enjoy running and feel amazing after each run. My PB is 23min 5km, I hope eventually to go under 20min. Cheers 🇦🇺
That's awesome, best of luck with hitting that PB!
Thank you for this video! I did a sub 25 Parkrun this weekend and beat my PB by a few minutes. Today was a rest day instead of long run. Last weekend I went on a 33km run which seriously killed my legs but I was training for Brighton Marathon... I honestly think that this video helped me identify many things and helped me be able to complete a new PB and plan the week better, onto greater finishing times ;)
I'm training to do it. I did a 20:01 mid last year, and haven't quite got there yet. I'll have another go tomorrow on a flat solid surface.
Good luck Larry! 🙌
decent time larry you will get there stay strong.
Didn't quite get there today. The course was actually 5.5k. However when i go to 5k i was 20:19. I'll take the sound advice from this video and take it slowly. I'll get there this year, i just need to be consistent and patient. Thanks for the encouragement.
@@larrywarren3603 don't give up ! It's easier during the autumn !
im sure you will do it soon!
This is probably the most structured and well made video on 5k training for amateurs. Thank you!
Glad it was helpful!
This is great information. I’ve been so focused on Marathon training over the past couple of years that I realized that while my shorter distance runs have all benefited, I haven’t properly trained for a shorter race. I want to mindfully train for my next 10K instead of just showing up and seeing what I can do!
Good luck! Glad we could help!
I ran sub 20 at age 48, 185 lbs, after 10 weeks of training, might have been 12. Everything was perfect for race day which didn’t hurt. My goal was 21 min and finished in 18:45. I planned 7 min first mile and ran 5:40. To be fair I did run a mile in 4.26 in high school so I wasn’t average Joe when I started up again.
Well done!
I was unable to get under 21 minutes and my times just seemed to plateau. The only way that I improved was to join a club, introduced a track speed session and increase my mileage to a constant 30 miles per week. 1 year later......my PB is 18:25😁 (I’m 45)
Note: track sessions will see great gains but they do come at a price.....increased risk of injury, so listen to your body
Fantastic, Chris. Well done
This is really nice to hear. I've been trying to crack this and I plateau'd as well. Now upping my mileage to 30 m/week as well with speed intervals. Hope to follow in your footsteps!
I agree about the injury part. I pushed myself to hard at the track because I was seeing a lot of improvement quickly. At the moment I'm at 24.59 minutes but I'm still recovering.
This is awesome Chris. Nice work.
Morning All, had to share this and vent a little. On my 10km this morning, as part of my training plan to do a sub 20 in the 5 km, I was aiming for a consistent 5:30 / km pace for the entire 10 km, which would not only help with chasing the sub 20 5km, but also a PB in the 10km. I was on fire, spotify jamming out The Running Channel's 'Power-Up' playlist, hitting my mark, then 3 km in I crossed a main road, up on the kerb, BANG..... rolled my right ankle (second time on right, once on left).... had an Andy moment....F@#K... so pissed off and mad, wanted to keep going but Andy's vid on injury came back to me, had to be sensible, limped back home, now resting up with ice pack. Anyway recovery mode now, soon enough I'll be back out there. Have a nice weekend and safe running. Cheers Enzo.
I've been trying to go sub 20 since January! I've got close and did 20:04 the other day but it's just so hard!! I find the worse part is between 3 and 4k because my pace just dips and I lose heart, it's a mind game more than anything now....! Thanks for this video, its motivated me to try again ....
43 y.o. started walking 5k last June. Just finishing week 2 of this programme. Some ups and downs. Running around 22 min baseline. Will give it another week or two before I go for my first attempt. Thanks for the video. Its really good
Great video! I did 19:55 in 5k three week after I ran my first marathon. I wasn't even attempting my PB since my marathon pace was 5.20min/km 🤣 marathon training plan did the job, lots of long runs, aerobic sessions and threshold run 👍🏼
Awesome! Yes, a good marathon training block tends to have that effect 👌
Started running a few months ago, my first 5k was about 30 minutes. Today was my second and I got about 22 minutes. Watching this so I can get a metal for my age group
Great this helped I’m a freshman in high school and my pr is 19:44 but I’m racing 5k next Saturday so I hope to run sub 19:30 my favorite 5k workouts are 10k run at sub 45 and 5x1k at 3:50 per k
Best of lick for the race next Saturday!
@The Bread Bois, I ran a 19:51 in my freshman year as my PR and I was super happy about it.
I’d like to think I could get a sub 20 5k buuut I just got back into running and I ran just under a 24 minute 5k a few weeks ago with a lot of rust and a few injuries. So for the Turkey trot 5k in 3 weeks I’m shooting for somewhere in the 22’s preferably low 22’s. It should be achievable with zero injuries and consistent training. If I remember, I’ll come back to this video and post my results lol. Thankful for this channel and the people on it!
I’ve run high school X-country for 4 years and on my experience I’ve found that many people are stuck in the 21:00-22:30 range. Since to run in that time you already have to be in shape but the one thing you need to do to get into 19-20 is open up your stride. It feels uncomfortable at first and hard to maintain but that’s the next step. After one race of focusing on that me and my friend both went from a 21:30 PR to a 19:55 PR.
Awesome! Thanks for sharing your tips!
Thanks! Do you have any other tips?? I’m a freshmen and I’m scared to do 5ks but I really wanna do good this year
Yoyo SLOsongs go out fast for the first 100 meters or so, and then ease into your goal pace , then pick it back up for the last 200 meters. Also find someone to run with and if they start slowing down, move up and try to catch the next person in front of you. I PRed by 36 seconds with that strategy.
@@yoyoslosongs4193 My only tip if you are just getting into running is ease into it and figure out your body because everyone's is different. Also learn to figure out the difference between pain and soreness. You can run through soreness but you should never run through pain especially in the joints or shins.
Lol my best is 22:03 and now I know what to do
One of the best videos I have watched while preparing for my 5k race. You were very organized and gave us a lot of beneficial advice.
Great video, I'm at a 23-24 minutes 5k. My goal is to be a Sub 20 this year.
Did you get it?
@@alex-dk2rj sort of, 20.45… does that count?
@@westlawnrunner nope 😁
My personal best is 19:47 (at age of 37) and I think this result for someone who just run as supplemental type of exercise is unbelievably good. My buddies always told me to focus more on the running and start compete , but my joints simply cannot withstand for the longer distances. My company wanted a running team so I joined the team and I did a personal record of 4:41 pace for the 13,6 km distance during the Marathon relay . I got patellar tenditiis during the preparation and my knees were on fire during the race… I could be even better because my average heart rate was only 153, but unfortunately my joints cannot handle the stress of the longer distances. I would say (as an amateur athlete with 25 years of experience under my belt and with masters degree in Exercise Physiology) if you are not dedicatedly a runner , to aim to the 5k as fast as humanly possible is the best way to improve your endurance. It will not overload the joints but helps you to improve the overall fitness and reduce body fat.
The terrain that I've run on has helped me get my time down as well. Training on the trails has helped me run faster on the road. More resistance on the trail and less on the road. 20:45 is my 5k pb, so getting closer to breaking 20 minutes.
Just did a 5k race after 3 weeks of training. Got 28:49, my very first run was just over 35 mins. So i was really happy with the results. Doing a 10k at the end of this month and in September. Then will attempt the 5k again in October. The goal is 25 mins. It's a stretch goal after 3 months of training. But I think I can do it. I'm also 193lbs at 5'6". I think if I can drop the weight and be consistent with running. I can attempt the 20 minute mark next October. I love running but loosing weight is the toughest part. Lol.
Great info guys love your videos ... On another note nice to see Anna with her hair down ...stunner😚
This was my "holy grail" when I started running. My first "untrained" 5k was 24:13, and my ultimate "PB" ended up being 19:18. That "journey" took me 4 years, breaking 20 for the first time took me 3 years. I did get "stuck" on the threshold for about a year, ran a bunch of races where I'd miss it by less than 10 seconds, it got frustrating but I just kept plugging away and didn't give up. The 5k is an excruciatingly painful race, your "mind" needs to be your "ally" in such an undertaking, because your body is going to be screaming at you to stop by the time you hit 400 meters. For me, it always felt like I was "drowning" on land at that point and wondering how in heck I was going to run another 2 3/4 miles at that pace. The only way to break a "barrier" like this if it's on the edge of your ability is to "acclimate" to running shorter distances faster than the race pace. Go to the track and run some mile repeats. Also, run 4 milers, 5 milers, 10k's, this will teach you to run longer distances at a pace similar to the 5k. You need to go on "both sides" of this distance, and again just get used to pain, because it's going to be the hardest thing you ever do. One more thing, the more mileage, the better. I got up to 70 mpw, I had to because I had very little natural ability, but you will get a benefit cranking out high mileage, it is transferable.
Good luck!
Thanks so much for sharing this insight! And well done on sticking with it and getting that PB!
My latest 10K was 44:23 hopefully getting 19:59 5K in few years of time, let's say before turning 45yo.. ..I've got 3yrs 11 months to go ☺️
crazyy! whats your weekly routine, good sir? id really like to know
@@russellmaverick3253 I build mileage step by step without training plan it's called by the feel.
This is perfect! Thank you so much. Currently in the process of trying to get a sub 20 5k. PB at the moment is 20:29, definitely going to uses this information to my advantage
Good luck!
@@runningchannel I did it! Just got a 19:46 5K thank you! The best advice was pushing between 3-4k
Just ran my first Sub 20 this morning. 19:45 with 285ft elevation gain. (30yrs old). ⚔️🙌
Nice one! Well done Samuel!
Just stumbled on this excellent channel. Loving the work you do. Inspired me to try and get back under 20 mins as a lockdown goal. Managed to get to 21:21 after a couple of weeks of following the advice on here. Shaving another 1m 30s seems a long way off still!
You can do it!
I'm hoping to attempt a sub 20 min 5k later this year so will definitely come back and watch this video again then - lots of useful information 👍
did you do it ?
Thank you for the assistance and inspiration! 5months ago I started running again from scratch. 3 months ago I ran a 5k race @ 24:30. Yesterday I ran @ 22:42. In 3-months, I’m sure I’ll cut at least another minute! My PR from HS is 19:30 so that’s the target in the medium term
In my younger days I used to be able to run 5km in 17:30 without any training. That was well before I started parkrun, closest I've come so far is 20:24. I got 20:37 this morning, I'd love to be able to do it once just to say I did it.
My best is 17.46
I just started running, I did 5k in 23:35. Running a 5k in under 20 minutes would be awesome. Hopefully by the end of year.
I did 14:58 last night while I was dreaming. You can do it!
That’s the spirit!
lol me
My best 5km 21.37 at age of 62. Don’t think I will beat that!!!!
@@simonmorris4225 I'm almost 20 and I don't know if I can do it
Well done. It’s the thought that counts.
Im 40 yrs old i recently got 20m 18s at local parkrun , will surely be hitting sub 20 in the coming months , cant wait 👍 i do 4 days a week adding upto over 20 miles , intervals , tempo run, easy run, long run, every two wks i throw in hills 👍
Just getting back into running after a long break (5 years). Been training since the pandemic started and hoping to get close to 30 mins for 5k by the end of October. Hit 32 min 5k in a tempo run so I think it is possible
Great video as always. I’ve been putting a bit more structure into my training lately and I’m starting to see the results. I set a new parkrun PB today at 23m23s - 20s faster than my previous best - and I’m hoping to get below 22m this year (along with a bunch of other run-related goals!).
I’m trying to run a sub 25 by the start of the summer I really want to beat my friends thank you for the tips!
You got this!
Thank you broke 20 mins for the first time today in a race thanks to this video
My last 3 Park Runs - 20:04, 20:03, 20:04...😭😭😭
So close! Hope some of the tips can help you crack it! Andy
Nicely done
Oh boy
Torcher
did you manage to break it?
That was an excellent video! There were so many specific little tips in there that all rang true. Really, everything you need to know is in this video - all in one place! I was on the brink of a sub 20' 5k a month ago, but didn't hit the target and took a break. After watching this, I am inspired again to get after my target. I am going to follow this training plan and let you know how it goes. My ~10 weeks starts NOW!
Good luck, David!
Great timing I'm doing my first parkrun today :)
Great! Good luck. Let us know how you get on
Update : I got 12th place and about 23 mins I think that's good 13 male
Rennixo that’s very good for your first one! I’m also 13 and my pr is 19:47 mostly because I have been running cross country for 2 years.
I stopped running due to back issues 2015 but few months ago I got back into it, back than I had 19:17 PB but on a course with some 65m uphill, my goal clearly is sub 19 now on flat course. Hope despite my 47 years I will succeed, thx for upload
Thanks for watching!
I didn’t know Adam Levine runs a sub 20 minute 5K
I’ve been stuck on a 22 min 5k for 2 years , and I’m the typical just run 3/4 times a week and HOPE I get faster , I REALLY need a structure lol
Great vid guys 👍🏼👍🏼👍🏼
Good luck with your PB goals! You're welcome!
Anyone else watching before parkrun today?
No. It was published about 8 hours after parkrun in south east Australia
Some Saturday morning inspiration!
Yep about an hour to go
Yep! Some great advice as always guys! More threshold, interval training required to reach my goal sub 19. Sub 20 was great but you know always looking to improve😊👍👍
I was watching before and got a new PB of 21:12 today.
Thank you I’ll try soon I have my first ever race in 39 years old I’m running since about 6 months the race will be 10k last time I tried I did 44 minutes hoping to have better results on the race day thank you for all the tips
Trying to do this whilst keeping up Triathlon training. Only doing one real speed session a week. 🤞
breaking sub 22 yesterday (22.26) from 29. 47. Look to sign up a race for 17 December and I will execute this training block. Thanks Running Channel for your tips!!!❤
I got a time of 19:52 in a 5k just by training casually so I’m gonna try breaking 17 mins with this guide
Awesome! Let us know how you get on!
Any luck?
@@gabedellar588 nope still trying 🙃
Have you broken 19?
@@asiamies9153 I’m actually still trying just broke 6 in the mile but I’ve been getting run down with shin splints and other injuries
Hey guys, just got my PB at 24:25. I’ll keep you updated every time I beat it 🤣 thanks Anna and team, you’re the reason I’ve stuck to running. keep up the good work guys. Great content.
Excellent job Brian! Yes, please do keep us updated 😊
The Running Channel 22:54!! New PB! Getting there!! 🏃🏻♂️ thanks guys 🙌🏻
I love anna. Even more with your hair down omg 😍😍😍
Thank you Andy for addressing my concerns. You guys are the best. ❤️
Hi Richard, thanks for watching and duly noted! We definitely try to have something for everyone and wanted to make sure this video had as much info to take away as possible (like specific sessions and structure). We tried to pick a barrier that lots of people had asked about, but make it so that the training was adaptable for other targets. Good luck in your running! Andy
I started running 4 months ago and ran a 36 min 10K and 17:31 min 5k. If I can do it (5'10" - 150) anyone can.
Awesome!
beaux brasseur If I can run a 16:42 second 5k at 33 years old, 6’0” and 190 lbs with zero running training you should be able to do better. See how ridiculous you sound show boating on you tube and taking away from other achievements.
@@texmo87 unlike you he was trying to motivate people instead of breaking them down.
fuzzykeuh “if I can do it anyone can” comes across as pretty damn condescending to me. No, not everyone can do it, some people simply don’t have the physical ability. And to show boat to say you’re a bigger guy and easily achieve it with little to no training, then you’re taking away from others who struggle.
He also edited his comment after I called him out on his shit, if you read the first unedited comment you’d realize why I called him out.
Also, no body runs for 4 months and runs a causal 36 minute 10k. I’m only putting someone down who’s clearly lying and show boating online.
Boxing MMA bro lol you’re the one who’s being a braggart. You’re both a problem. You’re very negative, bitter, and immature for a 33 year old. The running community always has a few like you guys that just ruin everything for everyone else
This is the best ever channel I have seen thank u Very much subscribed your channel and Clicked the notification bell and Liked the video
Thank you so much and welcome on board!
Did manage to get a sub 30.00 last year but since GNR have lost fitness and pace. Trying to get back to 30.00, struggling with the 🥶 and windchill this year really affecting the asthma even with a buff
Northern Ninja Runner Last time I ran around 5:00 min/km I was breathing like Darth Vader - people way ahead of me were moving out of the way (even though I was going around them) and looking back as I was pelting for the finish 😂 I’m far from a sub 20 minute 5k, however I found training on a treadmill helped in improving my 5k time and my breathing (but I still sound like Darth Vader!) Pace yourself, run often enough even in short burst and the fitness will eventually come back. Good luck.
That is perfect information for me thank you, I am just recovering from a pulled hamstring (today's first run 2 miles with no pain( 1 easy and 1 threshold) my target is to be able to consistently run a
Glad it was helpful, John! Take it easy - hope the hamstring recovers quickly.
I can do 26 mins. in 5K, I know I'm so slow but I will keep working on it.
That’s not slow. And comparison is the thief of joy. If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
Vecause, it's downhill and uphill, mostly uphill. When I go uphill umm like thinking about your videos, kipchoges, and all stuff, etc.
It's actually fast walking and running, LOL!!! 26 mins. 5K, wasn't full running. If I experiment could less than 20 mins. of just running without fast walking.
Let me finish your video, I'll let you know my total review. Thank you in advanced!
@@lababo that is great lol , mine is 23 minutes on flat road
My PB is 20:10 since one year ago now, so I’ll definitely be trying these threshold runs! Thanks for the tips 🙏🏼
Intriguing... I'm nowhere close to achieving that yet. My fastest pace, for now, is about 5:15/km😂
If your goal is to get a bit quicker over 5k, whether it’s under 20mins or not, these tips can still help you with that (Anna)
@@runningchannel I understand. I am disputing with this video.
I have some way to go. I run about 3-4 times a week for at least 5k for each run except Sundays.
@@bravoalley228 You need to start doing longer slow runs. This will benefit you as much as any speed work.
@@eoincasey5461 I do long runs on Sundays. I am at about 13.5km and keep trying to push myself each Sunday to go further. (I know I am capable of going further as I have done a marathon, albeit one that had a lot of walking parts due to knee issues)
consistency is key, in 3 months (starting from no training) I went from a 22 minute 5k to an 18:46, I got a stress fracture but I hope to get sub 17 in the future
Starting from no training? Guaranteed you had an aerobic fitness base from something if you started at a 22 minute 5k... ;) Maybe your work is active or something, but you didn't start as an out of shape office worker like some of us. :)
Is it weird or strange that I struggle to get under 19:30 for 5km races, yet I can do sub-39 minute 10kms?
A little bit! But maybe it takes a bit of time to get going and find your rhythm!
Yes
I think this is where speed training really helps. You'll need to get used to pushing over a shorter distance rather than a long sustained effort. I'm almost the opposite, I struggle to do sub40 in 10k but can do low 19s for 5k fairly easily
Crazy negative splits damn
I’ve clocked 18:38 for 5k but never done sub40 or sub90 over 7+ years of trying
I’m a sophomore in highschool and my pr is 16:34. Really was satisfied with that time and I just hope that XC doesn’t get canceled next year.
Wow awesome!
I started with a 22.46 2 months ago and now I’m at 20.44 with a pace of 4.09
wow nice work!!
Impressive - What did you do to get down that time? I'm at the same stage you were 2 months ago. Thanks ☺
Dom Griffin, I ran a couple of 3k, 2k and 5K and a 6K....just gotta keep running
Achieved my new 5k pb two days ago 17:33, first 5k time was 22:41 in April now chasing that sub 17 :)
A sub 20 5km is most certainly a very formidable feat!! I can hardly do sub 30, I would probably take say around 32 minutes for 5km but sub 20 is an entirely different beast! I would probably have it equal in difficulty to a half marathon done at leisure pace or your normal pace. Also, some handy tips in this video to tackle this challenge!
As a novice runner starting in 2018, I set various goals. One was sub 21m 5k which I was obsessed with achieving. It took time but I got a 20:43 last autumn at the local Parkrun and a similar time again recently as conditions are improving. I joined the local running club and mixture of speed work, intervals and longer runs has helped massively, along with easing in much slower. I was too stubborn with the suicide start tactic - don’t do it! Sub 20m 5k is next. A mixture of better conditions, equipment, improved resting and targeting chasing faster runners will hopefully push me towards the sub 20. 😃
Awesome to hear & wishing you all the best!
Hey! I run 6 time a week and my personal best is 24:08 min in 5k but I really need to break sub 20 or less time min in 5k .
Fantastic video! I’m pretty new to all the running and what not with a best time of 24:20 but gonna give it my all many thanks mate! 👍🏼👍🏼👍🏼
Nice one thanks!
This is the perfect video for me!
My 5k record is 21:50, I am not atypical or regular runner but have a general good form. It will give me a good feeling of self-esteem to reach 20:00.
It’s like ye have been reading my posts lol, I’m 20 seconds off 19:59💪 and yeah at 3k is where my time slips lol
Same here - 18 seconds off the magic 19:59 and the penultimate km is always the toughest and slowest. Next time I'm determined to push through it!!!
I'm starting this 5-week program today. Now my 5k PB is 21:48 and aiming to get under 20:00. I'm 24 and started regular running 2 months ago. Wish me luck! :)
Good luck! Let us know how you get on!
I’d be happy with below a half hour :)
I do find these videos interesting, and I certainly don't want to make it seem like I think you're wrong (clearly you know your stuff), but I feel like just running 5k after 5k is the best way to get better. Your body adapts and improves constantly. Last summer I went from a time of about 26:00 to 22:42 in just a couple of months (I got bored of running and stopped at this point, but I feel I could have improved further).
This summer, my first run on Apr 23 was 28:07. By May 28 (just a little over a month) it was down to 23:56. These may not be sub-20 times (yet), but I honestly feel like doing two 5ks and one 10k every week is the best way to really get your times down, fast.
My best time at 5k is 20:35... I can't go under that....
Run longer per session without thinking about speed. Then come back.
Just run 6k then 7, 8, 9 and then 10. Try to Run 5k again and watch your time.
Should I be using the figures you suggest if my current PB is 21:16? Or should I reduce the pace slightly and try getting below 21:00 first?
People in the comments are welcome to chime in.
Trying under 19min this year, but the motivation to go under 20 was much bigger than now that that is taken care of😅
I'm 29 years old. I used to run a 22 min 5K 5 years ago and now I currently run at about 30min already. I want to get back into running a fast 5K and will surely incorporate your sessions soon once I ak physically capable. Thanks for sharing.
You can do it!
Got down to 22:04 while being 100kg
Love these tips, even as someone who will never get anywhere near that pace. But, as I'm wrapping up half marathon training and hope to improve my 5K time, this will come in so handy!!! Thank you for all the specific details for different workouts and schedules. You guys rock! First half is in 4 days and then the 5K distance should watch out for me!
Good luck at the half Marie you’ll smash it! 👊🏼
At 70 years old 20 mins is way beyond me. Best I can do is sub 30 mins. Trying for 28 mins. But first I have to get over my recent operation. So today I had to walk my Parkrun. Very frustrating.
You’ll get there Tony. Hope you have a swift recovery (Anna)
13, and completed a 5K in 21:27, the run was incredibly muddy, and hilly so idk if I would reach sub 20, if it was flat.