Let’s be honest, a sub-20 minute 5K is no easy feat. It requires serious dedication, hard work, and of course, good genes. But don’t let that discourage you! With the right training plan, anyone can crush their personal best and become a member of this elite club. First, let’s break down what it takes to run a sub-20 minute 5K.
First 5k I ran was 3.5 years ago, ran about a 19:30. 2.5 years ago, I ran an 18:40. This weekend, I ran my first 5k since that race in 2012, and ran a 19:33. I will get back to that 18-minute range! (and beyond) My weekly mileage has only topped out at 20-25 miles, so I think I can get my time a lot lower.
Two plates (225lbs) = 20 min 5k, definitely solid, and achievable by most in one year. Three plates (315lbs) = 16 min 5k, very very good and not achievable by all everyone, even with years of hard
A couple days after that i tried to run at a consitent pace so i ran a 5k n 31 min with no breaks or walking just by making sure my pace was around like 6.10-6.20 min/km. I used the app "Strava" as help.
For instance, if you want to run a 20 minute 5k, you need to run a 6:27 pace for 3.1 miles. You run conservatively for their first mile and run a 6:30 split. For the second mile, you increase the pace slightly and run 6:25. For the last mile, you run 6:20 and hold that pace for the final 1.1 miles. You would finish the race around 19:50.
Running too quickly also results in bringing on other issues like shin splints, and other aches and pains. So, try and stick to a routine. Run C25k for 3 days a week, for the 8-9 weeks (or how long it takes to finish). After that, try and continue the habit and run for 2-4 times a week.
Session #1: 20/40 For this you'll need a gear that will allow you to sprint above 95rpm for 20seconds at a time. Each set is ten minutes long. Start with 2-3 and see how you go. Sprint 20 seconds @ 95+rpm, active recovery 40 seconds @ below 95rpm; Sprint 20 seconds @ 95+rpm, active recovery 40 seconds @ below 95rpm
20:00 for a 5k is a good starting target for a reasonably fit person; that’s 2:00/500m split time. I’d expect a games athlete to be in the 18s and seriously quick rowers are faster (C2 lists 14:54 for men’s heavyweight). Your height is a disadvantage. You’re never going to the Olympics as a rower, sorry to say.
Well, it’s simply double the distance of the 5K, which clocks in at 3.1 miles. So the 10K is 6.2 miles, making it a pretty perfect distance that sits between the 5K and half marathon.
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is a 20 minute 5k good
