THIS Is What a Sub 20 Minute 5k Looks Like

Ever wondered what a sub 20 minute 5k should look/feel like? Or not sure how to pace the perfect race? Well Andy is here to help!

Watch as he talks you through how to run a sub 20 minute 5k, but don’t worry there are tips in here to help you get any 5k target goal.

↓↓ What is your current 5k goal? Let us know in the comments! ↓↓

What’s in this video?
00:00 The 5km begins
01:04 Pacing
02:14 Breathing
04:09 Form
06:20 Heart rate
10:35 Focus
13:18 Visualise your training

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[Spscc]

Did my first 20 minute 5K yesterday. On a road bike.

[Beder]

respect to the cameraman running it backwards

[MetallicAddict]

This is my 'dream' pace, and you're running it while having a nice chat along the way. Well done Andy.

[daysabroad]

I can't believe that cow flipped me off at 1:47 fuming

[valeriepoulin]

Just did my first ever 5k under 30 minutes (PB 29:58 😊) yesterday and this motivated me to go push myself even further

[thezanycat]

You look so casual and relaxed at this pace, almost like you're gliding. Whenever I try running <4:00/km I feel like I'm absolutely sprinting.

[patrickedwards]

3.35 min/km he's running at the start but advises mekons like us not to "start off too fast". BEAST!

[paulclark]

Took this advice this morning and got my 19:57 at parkrun this morning 3 second PB sub 20 big shout out to Andy!

[stevenlennie]

Completed my first sub-20 ParkRun on Saturday at Holyrood. Didn’t expect it but things just fell in to place and felt amazing as I went round. Delighted

[raoufannab]

Andy you're such a GOAT, at 3:30/km and you're having a breezy conversation is surely an advanced fitness level, we need a video on this please because I struggle to lower my heart rate below 170 even while giving a 6-7 effort

[clareb]

Andy you make it look so easy! Impressive pace and heart rate considering you were talking too!

[wunderlichdrive]

The frontal view makes the tempo look so slow! But, it is impressive that you can talk so smoothly at that pace. When I did a sub 20 5k, I remember how painful it was after 3k and that the last 200 meters were pure torture.

Today, by sheer coincidence, I just did a "Sprint" Garmin daily suggested workout where the target pace for 10 seconds was 3:40/km, which is basically the pace that you casually (as you kept talking) maintained for nearly 19 minutes. Videos like this are both (mostly) motivating and slightly depressing at the same time!

[JO-ihuc]

After 12 weeks of running at 82kg I’m running a 30-32 min 5k. Super proud of myself! Got some brand new brooks shoes coming in.

[enonek]

I'm always amazed at how effortless faster runners blow by me when I was racing 5Ks, and 10Ks. You made that 18:36 seem so easy chatting the whole time. Unreal!🔥🥇

[mrhpijl]

From not being able to run for a mile without having to stop in april this year, I just ran a 5k in 21:13. So close but I'm sure I will get there!!

[petSyeciD]

I've been running cross country since middle school and recently made varsity on my team. I had made a 19:52 time to this during my last race before my last and struggled immensely. But after watching this and training HARD. I got down to 19 minutes and 15 seconds on the hilliest course anyone had yet been to. Today I decided to run a 10k and did it in 40:30. I feel like I can do anything right now and can't stop. Thanks for motivating me!!!

[kevinwilliamson]

This is the most practical and useful running video I have ever seen - thanks for posting. I'm turning 56 in a week and have a 21:05 as my best 5k time to date. I have just started a structured run block and am working on strength in the gym 2x per week. Hopefully I can get under 20 minutes before age catches up with me!

[tatjanakueth]

I have a 5K coming up in like 7 weeks. If I manage that in under 30 minutes that will be a personal best. I am in absolute awe of seeing you run so fast yet looking like it is an easy jog. So impressed!

[MrDarrenScotland]

Big thank you for this, Andy. I’ve been chasing a sub 20 for four years and finally bagged it at a race last night. Watching this was a massive help and I’m super excited to see where I can get to now! 🎉