a Sub 20 parkrun - how long will it take me to run 5k in less than 20 minutes?

[caption id="attachment_22789" align="alignright" width="240"] Mike Trees (Mr parkrun) - Interview Below[/caption] a Sub 20 parkrun - how long will it take me to run 5k in less than 20 minutes? 5K runners often have unrealistic expectations about how quickly they can improve. When you first start running, your improvement is dramatic. But the improvement slows quickly, and the training effort required to improve increases. This is a fairly obvious statement, but it's important to remember. With committed training and lots of caveats, I estimate that it will take an averagely good person at least a year and probably 18 months to get from a 23-minute 5K to a sub-20-minute 5K. However, you could do it in 9 months or less. Such excellent progress depends on many factors, such as your age, sex, starting aerobic fitness level, training regime, and so on. Are You Close? the Test-of-6 If you think you are close to achieving a Sub20 parkrun, your current times will already be under 21:00/5k. Here's a good test you can do tomorrow to see if you are 6-weeks away Protocol Run flat out for 6 minutes. Record the pace Take a standing rest for 6 minutes Run the exact same route in reverse for 6 minutes. record the pace Your average pace over both the 6-minute periods is close to your VO2max pace (vVO2max). If this pace is 4:00/km or better then you should be able to train committedly for 6 weeks and convert your vVO2max pace into your 5k race pace. This plan gives the training proven (by experience) to do that. I did some research for this post by using my 38-year-old friend's parkrun data. He went from a flat-out 23-minute 5K to an 18:30 5K in just under 4 and a half years. I've tried to smooth out his improvements and extrapolate some results, but as you can see, the improvement went in fits and starts. This was probably due to waiting for good weather and the right motivation. I trained with him a fair bit, and he trained 3-6 times a week. He trained in a fairly committed manner. You could probably do it faster. Starting from being very averagely fit and with no specific running training other than the occasional jog, here are the approximate dates and the time taken to achieve each 30-second milestone time. It's a bit all over the place until trying to go below 20 minutes: June/year 0 22:59 0 days (flat out) June/year 0 22:29 2 weeks August/year 0 21:59 2 months (6 weeks since start) August/year 0 21:29 1 month (10 weeks since start) October/year 0 20:59 1 month (14 weeks since start) February/year 1 20:29 4 months (7 months since start) April/year 1 19:59 2 months (9 months since start) October/year 1 19:29 6 months (15 months since start) March/year 3 18:59 18 months (2 years 9 months since start) October/year 4 18:29 18 months (4+ years since start) https://the5krunner.com/2017/11/21/parkrun-masterclass-mike-trees-parkrun-training-stryd-ukrunchat-usrunchat/ Must Read: STRYD Review Having said all that, I know of a local 25-year-old male who went from 23 minutes to 21 minutes in 4 months. Another 3 months later, his progress stalled and he had not hit 20 minutes. So, I also suspect that if you are "getting on a bit," your running efficiency/form and how fit you were in "the good old days" can each play a significant part in your improvement around the 20-minute mark. Then again, that's just a personal opinion based on no science whatsoever. From my own performances years ago, I remember that 20-19 minutes is not a trivial thing for anyone other than a 20-something male. And even then, "trivial" would be the wrong word to use! Sorry if that has disheartened you. If you are younger and work harder, you'll get there quicker! Look at some of the posts on this site referring to "sub 20 5k" and search on this blog for more tips on how to do it. Other goals: A realistic goal for every committed parkrunner is to get an age-graded time of 70%. This adjusts your effort for age and sex both of which are significant factors. I've coached many good athletes and produced 5k plans for HUNDREDS of parkrunners. The upper end of almost everyone I have produced plans for and coached is represented by an 80% age-graded score. If you are in your 20s then 80% probably equates to well under 17:30/5k but if you are in your 60s it will be over 20 minutes....those are big differences to account for when asking a simple question like "How long will it take me to complete a Sub 20 parkrun"...of course, the hilarious answer would be 19 minutes and 59 seconds. Good luck! https://the5krunner.com/5k-training-plan-running/ https://the5krunner.com/2025/05/18/faster-5k-tips-parkrun-pb-pr/