Question 1

What pace do I need for a sub 20 5K?

Accepted Answer

You need to average faster than 4:00 per kilometre, or 6:26 per mile. Holding exactly 4:00/km gives 20:00, so aim for about 3:58/km to leave a few seconds in hand.

Question 2

How do I train for a sub 20 5K?

Accepted Answer

Build an endurance base first, so that you can run for an hour non-stop. Then do three hard sessions a week: 1K repeats slightly faster than race pace, a broken tempo session just slower than race pace, and short one-minute intervals well above race pace. Rest the day after each hard session, ease off every fourth or fifth week, and retest your 5K every five to six weeks.

Question 3

What intervals help you run a sub 20 5K?

Accepted Answer

The key session is 3 to 4 x 1K at 3:50 to 3:55 per kilometre with 3 minutes rest. Add 8 x 1 minute at 3:40/km or faster with 60 to 90 seconds rest to build speed.

Question 4

How long does it take to get from 25 minutes to sub 20?

Accepted Answer

For most runners it takes longer than three months, because the gap is mainly an endurance gap. Build mileage and running economy first, then use this plan once you are within a minute or two of 20 minutes.

Question 5

Is a sub 20 5K good?

Accepted Answer

Yes. For a young man it is an achievable club-runner time of about 64% age grade, while for a woman aged 45 to 49 it is roughly an 82% age grade, which is very hard.

Tag: sub 20 plan

Sub 20 5K Training Plan: A Free Weekly Schedule