How To Run A Sub 20 5k (while running a sub 20 5k)

If you're looking to run under 20 minutes in your next 5k race, this one's for you! On this channel we do race videos and we do tips videos, but today it's the best of both worlds! So join me in Battersea Park running a 5k race, while delivering my best tips on how to run a sub 20 5k for the first time! Enjoy!

Check out our other plans to get you that PB you deserve!

Kit from the video

The best running and casual gear with fast worldwide shipping! Use code YOUTUBE for 10% off your order:

Links from the video

Follow along on Social Media!
Second Channel - @benparkestheextramile

Chapters
0:00 Intro
0:55 Pacing
1:41 Training
3:30 Course
5:14 Nutrition
5:35 Warm up
7:08 Finish

[BenParkes]

Thank you for all the people liking the video and getting past 2000 likes! 🤗 The sub 40 in a 10k version will be coming soon.. probably in about 3 weeks after the posting date of this video. 🙌

[chrisowen]

Love your work, Ben. At 48, I've got my Parkrun PB from 24:35 to 21:59. Last night did 4 x 500m intervals at 4:00m/km pace which nearly broke me. It made me realise what a huge achievement running sub-20 minutes really is for most people. Keep up the good work.

[charlottemahon]

I love your videos. It makes me love running even more. I might not be anywhere near your times but I find you so motivating. Keep up the great work Ben 😊

[lallen]

I ran 20:21 at a local parkrun just to see where my fitness was at going into the winter, so guess sub 20min is definitely the goal for the rest of the year!

[belahu]

Just found this video...and it's giving me some major motivation for AFTER the marathons this year. I just started running early last year, at the age of 48. A late bloomer, if you like. My current 5k time is about 21min 27sex (as part of the recent 1/4 Marathon in Rotterdam!). I was already planning on focussing on shorter distances (as I enjoyed the fast intervals in the marathon training so much), but only after I've been through the actual marathon experience, with my first one coming in three weeks now! Thanks for sharing this amazing content.

[andyinpattaya]

I'm 65, male and live in Thailand. I'm training for a sub 30 5k and a sub 60 10k.
Love the videos. Thank you

[Tony-mcur]

Male 59, returned to running. I've just run a 20:47 parkrun, and I'm hungry to go sub 20, so I am about to start using Ben's 5k L4 program. Great video by the way, very motivational 🙂

[nilramos]

4 min per km is like absolute sprinting for me - no way i could casually read notes and chat to a camera while doing that!! 😂

[shauncostello]

Like like like people we need that 10K video keep getting it done Ben 👍🏻👍🏻👍🏻

[Atrius]

Great video! Just recently subbed, love your stuff.

Been working on breaking 20 since early 2022 (with little running base). I got close a few months back with 20:37, in a hilly course with 80+F temps and a bunch of humidity. Maybe was running 25 MPW with this time.

I reset a bit and pivoted into really primarily half marathon training, as a way to increase mileage. My weekly mileage for the last 6 weeks has been 35-40, my target 5k is the local turkey trot - very fast course. Just trying to increase base, and add some more speedwork specific to the plan the closer we get to Thanksgiving. I've already felt a major fitness jump, and I think with consistent mileage and cooler weather... i'm there. I'm excited to find out!

[wordsovsean]

At 45yo, I started running each week in June 2022. My training plan for running a sub 20 minute 5k was basically to run 5k (or under) as fast as I could. Pretty much very run was 5k. I got down to sub 20 by September after starting a little over 25 minutes in June. I didn't even have the energy to run a full 5km each time at that point. Up until early August I was running in Hoka Clifton 8s and had a PB of 22:47. I bought the Endorphin Pro 2s on sale in August and took 47 seconds off my PB in my first run in them and got to sub 20 by September. I had only ever done one 10k run at that point. I then started mixing in 10k (at any pace) runs and eventually got down to a 17:30 5k by Feb 2023. The other thing I did was switch to a higher cadence run style rather than striding out which also resulted in taking a sizable chunk off my time. I was running 2 days on, 1 day off pretty consistently. Pretty much every 5k I ran I just tried to smash it and at 10k I didn't worry about pace.


I haven't been doing really hard pace work recently. I have done a 39 minute 10km but have not been at all consistent with attempting to better it as I have been doing a few more longer, slower runs. Longer runs give me a legitimate excuse to avoid interacting with kids for a longer period. I am of course joking when I say that… sort of.

[derekrunsagain]

Great video. Got my parkrun PB down to 21:30. Hoping to go sub 21 soon despite some serious health issues and turning 63 in a few days.

[ians]

Heh Ben
Great to see you looking so well.
Great Scottish run today, using your training program got a new PB in the 10k race...run slow to get faster deffo works.
Take it easy Ben👍

[irritablearchitect]

I admit to being blessed with certain gifts. Running is certainly one of them.

[xiaogufa]

I just ran my first sub 20 5K (19:15) today. Though it was on a track and with the help of carbon shoe.😂 Also finished my first ever marathon for 3:17:43 early this month. I really couldn't imagine all of this when I was over 120KG. At the age of 34, I could run faster than ever before.

[TheBodyFirmATL]

225 lbs, low body fat. Trying to run sub 20 without sacrificing too much muscle mass. I think 212 is the magic weight. Did sub 21:00 10 years ago at that weight. Also, maybe 10-15 miles per week. No flat course nearby. Currently at 21:34...going to try and improve that to under 21 in 2 weeks. If i lose 5 lbs and find a flat course on a cool still not gonna make it. 😅 11 years of not getting it done....

[fandangonl]

Just done my 5k in sub 22. Getting there!

[louaikhalafallah]

I like you a lot Ben, you are inspiring and motivating. Keep going

[Feanaro]

Will Sarah ever do more videos on her channel?

[jacintascanlon]

Very impressed by the merch plug during the last km 😂