How To Run A 5k Under 20 Minutes - 8 Things You Need To Know

A 13-minute video discussing 8 important features of how to run a 20 minute 5k under 20 minutes. Discussing pacing, times, adaptation, weekly structure, and training types
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[@rasher331]

Very good explanations, really enjoyed this video

[@hindustani2219]

Thanks coach👍 bestest video on 5k .

[@rohitfrancis]

Excellent video especially depicting all the paces & workout data in tabular format. Well Done Mate 👍👍

[@Fitnessgoose]

Thank you sir ❤️

[@crisstianooo4473]

Best 5k workout ever thx buddy gonna follow your workout from tommorow ❤💪

[@Fitnessgoose]

Thank you Pranav

[@plameng117]

thats one of the best videos i've watched on YT to prep for sub 20 5k - thanks!

[@Fitnessgoose]

Wow, thanks! I really appreciate that! :-)

[@lionheart4552]

Is that you Mr Goose ? 😂

[@user-uo6hw3ye2i]

Really want to say thank you for making this wonderful video! This training plan can really suit different levels of runners. Currently I am targeting at a 4:50 min/km 5km run and arranging different types of training in a similar way, only with pace adjusted to my level. It would be better if you could provide more advice on strength training! Thanks!

[@michalduris8644]

this is a solid video, very detailed info. I´m currently in the sub 20 shape. But I would argue that 5:00 per km is definitely not easy for someone trying to break sub 20. Not at all. I´m running my easy runs 5:40 - 5:50 pace/km (if the weather is bad or I had a bad sleep I run much slower 6:10- 6:15 per km, always check your resting HR and HR while running). I think that sometimes you should run your long runs faster than your easy runs. 4:50 - 5:20 is the goal pace for me. But every other week I use my easy pace for long runs. I agree with you on threshold runs. (usually its 20-30 s slower than you 5k pace) And the last thing that I don´t like about your video is running intervals at your goal race pace. You cannot base the pace for the repetitions on the fitness you'd like to have rather than on the fitness you already possess. We run repetitions to improve the physiological systems that will allow us to run faster in the future. In other words, you run your short intervals (400,600,800) at your current 5K pace, what you can run today! So again take into consideration the weather, wind, humidity, heat and other factors, your sleep, recovery. Running at faster pace than your 5K pace is useful but for that you can use "economy reps" something like 8x400, where you can run the reps at your 1 or 2 mile pace (the recovery time between the sets needs to be longer than the work time, so you can run with good form). Also the weekly volume is key. Personally I needed 35-40 miles per week to break 20 min in the 5k. Following the 80/20 principle. But I know some talented guys who could break this time by running no more than 30km per week. I took these principles from Tom Tinman Schwartz.

[@Fitnessgoose]

Hi Michal, thanks for the comments. I agree with alot of what you said, and there are many ways to achieve a sub 20 5k. Heat, sleep etc can be a major factor, but I would argue that a 5 minute pace is still easy, but dropping to 5:15-5:30 is fine too especially have a harder workout. Speed sessions at shorter intervals are for sure beneficial and the video could go into more detail, but the above is a proven strategy. However, everyone is an individual 👍❤️

[@chrishollyryan]

Great practical advice for a novice runner. Well done!

[@Fitnessgoose]

Thanks Chris 😀

[@kevincarter4830]

Great explanation 👍 👏👏👏

[@Fitnessgoose]

Thanks Kev

[@davidj7916]

Great Job explaining everything that we should concentrate on. Happy running all.. Feeling hopeful that racing should be back on again with the whole covid crazyness.

[@Fitnessgoose]

CANT WAIT FOR A RACE

[@barside]

I must have watched or read about 10 5k in under 20 minute guides and this is by far the best. Great job. Just need to loose about half a stone and shave 20 secs off last years PB!

[@westleyalfonso5303]

Sorry to be so off topic but does anyone know of a trick to log back into an instagram account?? I stupidly forgot my password. I appreciate any tips you can give me

[@Fitnessgoose]

The half stone lost can help, but with just 20 seconds to shave... I hope you have done it by now. Drop me at dm at instagram.com/fitnessgoose if you need more help 👍

[@robramey1935]

This is an amazingly detailed video with very specific training instructions so thank you for that breakdown! I’m just finishing up my 5k training block and hoping to run sub 20 soon. Im also a part of the Brooks Ambassador program too! #RunHappy US. Thanks once again

[@Fitnessgoose]

Thanks Rob! Whats your name on Instagram :)

[@SunKing333]

I’m averaging a 27 minute 5k..blows my mind to imagine what physically needs to occur to cut that down 7 minutes haha.

[@Maqboub1]

@@vika0194 No you won"t lol.

[@arhamanwar3365]

@@vika0194 Does not seem very healthy, to be honest. Did you succeed?

[@FabelousMe]

@@vika0194 That's not how it works though, sadly.

[@v4led]

Have you ever run 10km or 12km? Or just 5k ?

[@Fitnessgoose]

@@Maqboub1 at 27 minute runner can drop to a 20 minute... but without the history it is super difficult to know from comments

[@mikeaitken3141]

Excellent video! Used your guide to set up a training plan and followed it very closely. Dropped my 5k from 23:36 to 22:00 in seven weeks (at 52 years old). Thanks for putting this together.

[@Fitnessgoose]

Hi Mike! Delighted to hear! Running is the simplest hardest thing to do ;)

[@htmonaro1969]

An interesting workout I sometimes used to do when I broke 20min for 5k at age 56 was the intensive endurance run. After a 2k warm up, run 4k at at 4:30 per km, then 1k easy recovery and another 4k at 4:30 per km. Follow that with a 1km cool down. I eventually upped this to 5k x 2, with a 2k cool down. The first 4/5k is fairly comfortable, but the second 4/5k is really hard. According to the author of that program, 30sec slower than 5k pace is the sweet spot between race pace and endurance pace. Clearly, this is adaptable for any 5k time, just determine the pace per km for your goal time and add 30sec. The author suggested you could substitute this workout for an easy paced long run every week or every other week. I used to do it on a Thursday instead of a tempo run or long intervals.

[@Fitnessgoose]

There is some good logic there for building speed endurance, and once you have natural speed this workout would help. But you will still need a workout that challenges you under race pace goal.

[@piwo647]

I wouldnt put a target pace for base training. Besides a 5min per k pace is unlikely going to be conversational effort for your target audience. It’s more likely going to be zone 3 which is not the most efficient heart rate range to build aerobic capacity. Run your base slow, run your races fast.

[@jamesgibbs8385]

top video thanks a lot mate! I followed something very similar and got from 23 mins to 19:30 a few years ago with a PT, looking to do similar again now as I'm now back at 22:30 ish. Perfect breakdown and simple explanation here, exactly what I was looking for.

[@Fitnessgoose]

Drop me at dm at instagram.com/fitnessgoose if you need more help 👍

[@jameshurst3279]

This is an outstanding video, anyone who wants to do a sub 20 should see this first.

[@Fitnessgoose]

Thanks James. Posted this 1 year ago, and in the first 6 months only 100 people seen it... then is suddenly took off

[@simonalcroft7897]

Fantastic video. Thank you.

[@davecowdry6274]

Best sub 20 5k video I've ever seen 👍

[@Fitnessgoose]

Appreciate this Dave

[@melvinecancisio1350]

The tempo - can I add Warm Up and cool down after ? How minutes in between the 20 and 30 minutes? Interval - Can I do the 12 * 400 only or both with 5 * 1km . Thanks

[@Gs-vp4lq]

Thanks this was very helpful!

[@frantello7082]

Great video! What is your experience with hill intervals to improve 5km performance?

[@Fitnessgoose]

Hill intervls are an excellent addition. However with hills they all vary and are difficult to assess improvement. a 4% gradient is different workout that 8% and then what is the terrain you are using? Drop me at dm at instagram.com/fitnessgoose if you need more help 👍

[@alexm1841]

My marathon block will be my base plan. 40 miles per week across 5 days total.

[@solankimehul7350]

Good vidio. .

[@alexm1841]

With the structure at 08:10, where/how would we incorporate strength training? 2-3 days per week??

[@andyrusia]

My 5k is 23 . Do you think this program good or not for me... Cause I'm really want run sub 20 .. Thank for great information.

[@youdaan1000]

Hey, thanks for this video! My 5k is now around 21:00 so im getting there. How would you combine strenght-training with the structure of this program? On the day offs or would you combine a strenght workout with a running day? Do you have a suggestion for when to do 1-2 strenght sessions each week? Daan

[@v4led]

Yes of course, stabilize your hip and do some squats. Can you tell me how long you ran till you got to your personal best time? Do you make 10km every week or what u do?

[@Fitnessgoose]

Strength preferably not 3 weeks before a PB test. Strength question is very complicated and depends on gym experience, running volume and current history. Drop me at dm at instagram.com/fitnessgoose if you need more help 👍

[@evgenymay]

Only watching this video increase my confidence by 10 %

[@Fitnessgoose]

Have you hit the goal yet? Drop me at dm at instagram.com/fitnessgoose if you need more help 👍

[@drparsley]

Thanks a lot; good video. One thing is not clear - what's the difference between an easy run and a long run?

[@rasher331]

An easy run is a recovery run, usually done the day after a hard effort and its done at an easy conversational pace. The long run is also at easy conversation pace as you are building your aerobic capacity and endurance. Most people who are at the stage of looking to run sub 20 mins 5km would already know what these runs are, you might be better suited to watching a more novice running video but this video is great.

[@piwo647]

An easy run is probably what you should do the most. Easy conversational. The pace is not important as long as your form is not bad. If you have a heart rate monitor it should be at about 65 to 75 max heart rate. A long run can also be done at easy pace (just longer) but usually you will try to alternate between long runs at easy pace and long runs with faster segments in between..

[@sarahquinn9965]

I have a 5k race in 2 days and my current pb is 22.49, however that wasn't all out and was 2 weeks ago. I want a 21 minute, is this possible?

[@mohamedorayith4626]

Sorry, with the intervals- do we get the recovery time of 90 seconds or 2-3 mins between each set i.e. 1km at 3.50 mins then rest, repeat?

[@Fitnessgoose]

This isn't necessarily a program. But I would always syart with the longer break. If you can execute the longer break, then the following week execute the shorter break for the same interval speed:)

[@timothyandrewsitungkir2135]

Hello, sir. This means the easy run pace is 5:00, the same as basic

[@randomusername4489]

How long should an easy run be?

[@differentangle2499]

I run just north of 20 min... Best ParkRun 20.02 and I can not break magical 20. I hardly run any weekly workout. Usually Saturday and Sunday only (max 15 km per week). Now I know why I can not go down below 20...

[@58vikas49]

Sir I have 10 days left for endurance test I want to complete 5km in 25 mins but I take 27 mins to complete what will I do to reduce time

[@grantbuttenshaw]

Hi mate. Any advice for myself...I'm about 110kg and can run the 5km in a consistent 20.30min...seems to be know way to get under this time unless trimming my weight...which is already trim.

[@Fitnessgoose]

super tricky to answer with only this info... but a consistent 20:30 runners is most likely only 6 weeks from a sub 20 find the weak part of your strategy, improve it, practice it, and you will do it within 6 weeks Drop me a DM on Insta

[@abhijithkrishnan2444]

Sir am finishing 5 km run in 27.00 min,i want to finish 5km in 24 min, is there any tips to get in 24 min

[@mdcreation9423]

How to get relief and recoveryin hamstring injury ???

[@Fitnessgoose]

Unfortunately answering that question via comment is very difficult. Wouldn't want to provide bad info

[@khalilbelarbi4143]

I'm 28 and Today I run my 5k in 25:21, do you think this program is good for me ? Much thanks for sharing all those informations

[@Fitnessgoose]

The information is good. but the times are little too advanced at this stage. contact me on instagram @fitnessgoose if you want more info

[@gregj6648]

it's not good for you. This guy is a sham. I'm an Olympian that has trained Olympians and the most important thing is stride. This guy doesn't even understand that at all. Go elsewhere.

[@jamesgibbs8385]

@@gregj6648 a sham! hahahaha piss off Greg you melt, this is a brilliant training plan. Thanks very much FG :)

[@gregj6648]

@@jamesgibbs8385 ok. I'm over 40 and can still run / walk a 5k in around 18 minutes, so whatever ... I can piss off. tbh idc at all, I was just recommended this stupid video for some reason while it has no regard to me.

[@timothyandrewsitungkir2135]

what about the strength training schedule? 🙏🙏

[@lean2281]

Lmfao

[@timothyandrewsitungkir2135]

@@lean2281 what?

[@diegomaicu]

3 quality sessions and 2 easy (at 5 min/km which might not be that easy)... Don't you think this approach is at high risk of injury and has a low impact on the aerobic base?

[@Fitnessgoose]

When it comes to the 5k, the above training is very suitable for some with no history of injury. But coming into the above with no base, and a heart rate that is over stressing on an easy would be accurate. I don't disagree with you, and it is tricky to encompass all of the variables for a video

[@58vikas49]

Sir

[@v4led]

Just make a 12km run every week, a normal 5km run and a intervall training with faster paces. Easy under 20 min in 3 months

[@Fitnessgoose]

Well, it can be as simple as that and also it can't 🙈

[@subhashprasad7486]

I am 38 , is possible for me.??? My Present time 26 minutes 5k

[@perkypat2214]

Yes, absolutely. Go for it!

[@muhammedfariz8994]

Currently at 21:01 5k

[@mohamedorayith4626]

I'm 20 years old, weighing 190 pounds and can do a 5k in 23.30 mins. Do you think I can do this course and get a sub20 in 7 weeks??

[@sarahquinn9965]

did you do it

[@justarnav429]

It literally took me 39 minutes to run my first 5k

[@Fitnessgoose]

We all start somewhere ❤️

[@mrblue4233]

Just run sub 6.20 mile pace

[@Fitnessgoose]

It's that simple 😅

[@alexm1841]

I’m at 23:00 right now. 20 seems like a million miles away 😂

[@randomusername4489]

Current pb is 21:58 I will follow this plan for a month and edit this comment with my time.

[@vskdarling6627]

It's been 2months

[@captain593]

It's been 2 years

[@v4led]

I think I would be there but I got fucking shin splints now for 10 weeks.... I ran 10km in 1 hour

[@davekirkwood9076]

My PB is 32mins.. im trying for sub 30.. 🤣

[@44birdie44]

Is that a Dundalk accent?

[@Fitnessgoose]

Sure is. I couldnt change it in the options

[@mystifyingdude]

I m doing 8min per kms pace… and hoping to do 5kms in 20 mins lol 😂

[@amblincork]

Why add music ?

[@Fitnessgoose]

Yeh I know. The audio got messed up. My bad

[@amblincork]

@@Fitnessgoose Thanks for reply !

[@pataleno]

I'll be happy with a sub 30 minute 5k.. lol

[@Fitnessgoose]

100! in the end this video is still about 7-8 minutes off world record pace 🤯

[@rasher331]

I know plenty of people who couldnt crack 30 mins and went on to break 20 mins. Its very possible if you want to do that.

[@azza4793]

What I did was put one leg in front of the other.

[@Fitnessgoose]

And it's effectice. I've tried left leg, left leg, right leg, left leg... but I just can't build up the speed.

[@azza4793]

@@Fitnessgoose i need a video on this please

[@bs8825]

It's all about how much you weigh.

[@Fitnessgoose]

Not necessarily 😍

[@bs8825]

@@Fitnessgoose I'd say a large proportion of it comes down weight. When do ever see heavy running athletes.

[@Fitnessgoose]

​@@bs8825 It would be silly to say that weight does not play apart... but lets use CrossFit athletes. I weigh about 67kg and some of these guys weigh 20-30kg more than me... on top of this in an event called the murph, they run with a weighted vest and they also manage to run a 1 mile section under 6 minute mile pace (which is sub 20 minute 5k form)

[@misstrawilson]

I play football and plenty of bigger, heavy guys can run a sub-20 min 5k

[@allnighterist]

you have to be skinny to run for 20mins without stopping.

[@Fitnessgoose]

It can help, but not necesarily true 😀

[@jeremyyee5471]

OMG lol I just did a 20.25 5k first one, retired swimmer with a belly lol

[@rasher331]

You dont, my dad was always short and stocky, carrying a bit of weight and he ran a marathon under 3 hours.

[@gregj6648]

Sorry for the honestly, no idea why this video was recommended to me, but 20 minutes for a 5k is not very good. Just run, like actually run, and then walk when you get tired, and you should break 20 minutes no problem, if you can run. If you can't run, then working on actual running will probably benefit you A LOT more than strictly 5k training. Breaking down a full 5k: you run a mile, walk about 200m, run a little less than a mile, walk about 300m, run a mediocre 800 like you would in practice (or even less) and then sprint to the finish. Don't forget to sprint as soon as you can see the finish line. It doesn't matter if you vomit after, because you'll be done. I've never run over 19 minutes doing this method, did under 17 on one of the courses that felt good and had a long great straightaway at the end, and you can too! Unless you're trying for some weird aerobic constant workout, there's NO reason to try and mess your stride up to attempt a constant speed for a 5k. It's way easier to get a good time by just running, and then walking when you need to. I have cross country medals, and honestly really hate long distance running. I only did it to condition for basketball. Don't mess your running up by taking short steps and then trying to increase your aerobic endurance to compensate for bad running. Run well, take long strides. You can do it!

[@Fitnessgoose]

🤣🤣🤣

[@cardicus96]

the stupidest comment ive seen all day

[@Fitnessgoose]

@@cardicus96 I am sure it's a joke.. it had to be :)

[@cardicus96]

@@Fitnessgoose hope so! great video btw!

[@gregj6648]

@@cardicus96 cool comment. What do you run a 5k in?