How To Run A SUB 20 MINUTE 5K

[runningchannel]

↓↓ 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 ↓↓

[kc]

Makes you realise how insanely fast the men's track world record of 12.37 is!!

[eafj]

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.

[WatcherofVideosSometimes]

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.

[Ali]

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.

[TheKorath]

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.

[jameshenry]

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

[miguelgutierrez]

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.

[TotallyNotJoe_]

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.

[charlesjuntunenthethird]

My first time breaking 20 felt like when Eliud breaking 2 hours

[runems]

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.

[Rexcursus]

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.

[Notwhatiwasthinking]

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

[bensmith]

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!!

[beogradhobart]

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 🇦🇺

[prtzy]

This is probably the most structured and well made video on 5k training for amateurs. Thank you!

[atvalabeishvili]

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.

[jameshenry]

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.

[latexgeneration]

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!

[bullmeatt]

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.