How To Run 5k In Under 20 Minutes

Breaking the 20 minute barrier is a truly impressive milestone, but it may seem insurmountable. Heather's here to tell you how to slash your 5k time below 20 minutes.
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[gtn]

Have you ever broken the 20 minute barrier?

[adamstevens]

I ran a sub 20 minute 5k for the first time at my local parkrun last week (19:53). I achieved this by doing interval sessions (5 x 1km with 2 minutes recovery), a mixture of easy and long runs as well as the occasional threshold run. I was also doing the parkrun every week to test myself. With enough training it can be done!

[jobanski]

You probably feel like you repeat yourself on these videos, but we really appreciate the effort you and your team put in.

[wordmunger]

Solid advice. It's been 5 years since I've gone sub-20. I'm 54 now and ramping up for one more shot at it this spring! Would love to go sub-20 in my 50s!

[ChrisBrown-dyts]

Hit 18:52 , 3rd place at my local parkrun yesterday, Wykeham lakes . Took some effort but was chuffed with that . 49yrs age.

[kevinbernert]

After running my first half marathon last year, a sub 20min 5k is my new target for 2022. My current PB is 24:10 and I'm certain I can do better, but I've completed two hard sessions at ~4min/km pace and got a minor injury. Gonna dial back a bit and go for a sub 23min 5k before stepping it up. Being patient and consistent is key in running, but it sure is rewarding achieving these crazy goals we set for ourselves. Thanks GTN for all the great info and support \o/

[bengtbengt]

Today I finally completed a 5k run under 20 min. The time was 19:37! When I started 6 months ago, I got 22:10, and I've been running twice a week since then. It feels so good to finally have broken the barrier.

[chrisosborne]

Currently sitting around 25 min, but this video has given me a renewed interest in beating my PB (20:56) from 7+ years ago first, and then aiming for a sub-20 after that. I'm presently injured, so will have to recover first before attempting this. Thanks Heather & GTN for the useful plan!

[innesdunbar]

I managed a 19:17. It wasn’t text book by any means, I went out hard and tried to hang on, but getting a time well under the 20 min mark felt so good. It’s a tough thing to run, I’ll not be rushing to do it again any time soon, but I try and fit in some 22 min 5k’s now and again to keep some sort of speed in my legs, my dog loves it when we do a faster run as well.

[phil]

Her advice seems spot on from my experience when I was under 40. My best was 17:25. I used to run 10 half miles about 2:40 once a week and ran about 6 miles several days at around 7-7:30 pace. Some weekends would take a long run 10-20 miles. I ran a lot of marathons when 30-45, best was 3:07.. It all seemed easy. In my 40s started to slow down and about 48 my knees started hurting so I started alternating race walking and using a lifecycle (did not hurt my knees). I could race walked a 5K less than 30 minutes and found it challenging. In my 60s I just did the lifecycle and did not run. In my 70s I started getting lower back/butt/leg pain but can still walk the dog. I wonder how I used to run so well, but I'm happy to still be moving. If I could go back I probably would go a little easier and more resst days. Maybe if I did that I could still run at a slow pace, but no complaints. Bottom line, if you want to break 20 min in 5K I think she's giving you some good advice. Good luck!

[TheLittleTurk]

May 2021 i started a mission of aiming to do 5k in under 25 min, weighing in at 293lb i was determined to achive it, fast forward till jan 2022 i have smashed it to a best 5k of 22:56 and weighing in at 224lb, plus along the way i have do many many sub 24 min runs aswell... my goal now is to aim for a sub 20 min time, will be next level brutal but a few more lb and a bit more of a structured workout and ill get it.. to anyone thinking you cant make it, just keep going, few seconds improvement each time and before you know it it will happen....

[nivfroman]

My PB is a frustrating 20:02 done last year...it was so exhausting I haven't attempted it since but I surely will sooner or later...it's only 3 seconds to shave! Currently in HI and Marathon training though :)

[simonandrews]

I’ve been wanting to do a sub 20 for a couple of years at the local Parkrun and not quite got there. Covid has interrupted the last 2 years but hopefully this year at 51 I’ll finally tick it off. This video has got me motivated again, thank you 🙏🏻

[DCassidy]

I'd argue that sub 20mins requires a healthy BMI as well. I used to be overweight and despite structured training, I was only ever able to get to about 23mins, then I lost about 45lbs and then I was able to get to 20mins without as much training.

[sharathtalikatte]

I did a sub 25 few weeks back and this is the perfect video to push me towards sub 20!

[benharwood]

I'm on your channel because I'm currently suffering from shin splints and was having a look at that video... Then I saw your "how to run a sub-30min 5k" and thought about commenting how about a sub 20min video - and lo and behold it already exists! I got really close before injuring myself (20:15). I expect a lack of good training methods, and knowledge of the warning signs, while attempting it was part of what caused the shin splints. I will definitely be referencing this when I'm back on the treadmill (it's -26 out, so I'll hold off running outside for the time being).

[kevinabate]

Don't be afraid to train with slow (very slow) calf dominant sessions where you stay on your forefoot and really don't even let your heel touch the ground. Focus on your form. Meter your efforts. Your calves should feel like cement at the end of it. Your feet might get swollen. Nailed down 18:30, and carried it out to 38:00 for 10k and 1:20 for a half like that, before I started getting stupid sloppy and kept rolling my ankles and falling down.

[tinyrunner]

I would love to run a 5km in under 20 mins. My ultimate goal is to do it in a duathlon! Currently my PB is 21:23 so I'm not too far off.

[rg]

Although I admit it’s very hard to get there, I can currently easily achieve a sub 20 on two runs a week (20km in total). One hard interval workout, one hilly trailrun. Once or twice a month a tempo run of about 6-7km at sub 4:00/km instead of the interval workout to keep the body used to the pace too. I feel the trailrun helps me most, such a strength builder.

[Radosaw-wqxy]

I broke 20' after one 1, 5 year trenning. I've combine running with swimming and gravel bike tour. Today my 5 km trening is 20:40. Record 19:00. Begin in 15 km/h . Always negative split. Finishing 16, 5 km/h. I never using any plannig trening structure. Only regular warm-up and simple ruunig approx. 30 minut per day. Sometimes is longer, sometimes shorter than 30 min. Sometimes im only running, sometimes im running 5km + 1500 m swimming and 25-30 km gravel bike. Sometimes im run 5km, sometimes 8, 10, 14 km. I have 42 yo. I'm not sportsmen. In my point of view the key is regular and fun. Plannig is not always good, becouse is stressed if something going without plan.