How To Run A Sub 20 Minute 5km Race! | Running Training & Tips

[@ozgurozturk4067]

I ran 5k in 29 minutes I was very proud of this . I’m overweight and my end running goals is to beat 20 mins

[@FalertTheDim]

Beast! Well done Ozgur!

[@percydyter7951]

Ozgur Ozturk congrats

[@harryfranks4113]

You got this man

[@atikulislam4079]

That's a great time still, keep going!

[@percydyter7951]

Teagan Rei shut up

[@matthewworrall6582]

Start fast, run fast in the middle and end fast.

[@shahanshahpolonium]

not very useful comment :P

[@i.i.iiii.i.i]

@@shahanshahpolonium Not useful, but that's just what you have to do!

[@shahanshahpolonium]

@@i.i.iiii.i.i ik lol

[@ST-Y]

When do I conserve energy?

[@matthewworrall6582]

Sherm T I try and conserve energy during the warmup and cooldown

[@innesdunbar]

Finally got a sub 20 5k last week. 19:57, it was brutal! It’s only taken me 50 years to get there!

[@theheavymetalbrothers346]

50 years? You’re trash dude

[@francescotrida7590]

You gave me hope✌️I m 45 and training for it..😀😀😀

[@jakenee9963]

Nice going man, love the dedication. Congrats

[@pahrimnc6764]

I'm 15 and I'm simp

[@TheDomLouis]

I'm 52, so I've still got time!

[@TiberiusPaulSavu]

I finally got to under 19 mins for my 5k last year. You pretty much described the race strategy I used, but I'd like to add some of the training sessions I've done over the past few years to get there and I still do aiming for a sub-18. Intervals: 5x1000, 6x800, 8x400, 12x200 are all classic sessions, can't go wrong with them. My favourite has to be the "step ladder" session though. 200, 400, 600, 800 to 1000 m intervals, and back down, 800, 600, 400 to 200 m. I do it with active 200 m recovery between the intervals. This one really teaches you to feel how your body reacts under stress, and prepares you for the race, where you can give everything in the final part while on the run up the distances you really have to pace yourself to run the 1k at your target time. The first 200 m in the set will feel a lot different to the final 200 m as it would in competition . And 8-10k tempo runs. Tempo pace should be at around 20-25 secs above your 5k race pace, now I run them at 4:10/km, maybe 4:15-20 in the off-season. Running longer distances than your target race in training is definitely a must when preparing for any race up to (and including) half marathon distance, if you ask me. Hope this helps!

[@rogerc23]

It's very helpful, more so than the video really.

[@gourami7]

10k temp faster than 5k race ? Must be slower

[@TiberiusPaulSavu]

@@gourami7 Above 5k race pace, as in slower than it.

[@TiberiusPaulSavu]

@@rogerc23 Glad you found it helpful. To be fair, I think they just put the wrong title for the video. It's really relevant in terms of race strategy and I'm sure they'll come up with a video on training and prep for this distance soon.

[@rogerc23]

@Tiberius Paul Savu. How much time do you rest between each interval in your first set ? And do you do all the intervals in one session? I.e. all of 5x1000, 6x800, 8x400 and 12x400. I assume the answer is yes but I just want to check. Thanks.

[@CPWS_The_Stingray]

what really helps me run consistent low 17 min 5ks is that i keep a competitive mindset where i am always trying to catch the person in front of me

[@wids]

Same

[@stripperscritters8451]

Chasing the rabbit, running from the bear.

[@ivycanham2231]

Yes I always aim to catch the person in front of me and if the pace of the people at the front is too fast I sit myself behind or next to someone I think I can hold to

[@vincenthendersonjr5825]

Thought I was the only one.

[@Thomas278F]

Ran my first park run 13 runs ago with a time of 35 mins. My asthma was a real struggle in terms of running however last week I managed to run 23:33 without using my inhaler. I’ve improved my mental game when it comes down to running and I hope to run pretty quick tomorrow. The improvements on my PB are insane right now and I hope that they can only get better!

[@garethanthonyclark4879]

That's really awesome.Well done!!! Breathing is something I need to work on too.

[@braxtonrichardson3075]

Awesome man! Where are you at now? I just ran my second 5k yesterday and got a 23:16 my first 5k was a 25:47. I trained all summer, and hope to get a sub 20 by the end of this XC season

[@Thomas278F]

@@braxtonrichardson3075 unfortunately university happened and the running basically halted. However when I do run I’m still getting consistent times and I’m sure next summer I’ll be cracking that Pb. Great to see your improvement though!

[@ois-jy9kl]

My best (female) was a 15:34 when I was doing competiton ... running in 19 minutes was a "really easy" pace.. Now I'm 43 and running under 20 minutes would be a great acheivement... it's really hard mentally when I reallise it was sooooooo easy when I was young...

[@sulimanghadiri63]

My daysss that's amazing i an 16 and my best time is 21 🤣🤣

[@monke8478]

jesus that is an insane time you must have been a very good runner when you were younger, have any tips?

[@HamptonHelps]

@Mariana Heringer I’m 15 And I Started A Few Months Ago, My Best Time Is 27

[@samuelherrera7642]

@@sulimanghadiri63 me too I'm 15 and my best time is 21:27

[@BlastFurnace10]

I'm 20 and mine is 27 too started after a long time. Completed 10k in 70 minutes twice but that's it. I'm gearing up myself again after seeing this video. BTW I run in circular track and maintaining my pace around 5:30 to 5:50 because I'm slowly trying progressing to get around 5:00. Anyone using strava here?

[@nickhumphrey4833]

I got a 19.19 seconds this year on a parkrun for maybe for the last year my best time was 19.58 on a track. I never thought it was possible to break that for me. I think getting used to the discomfort of the lactic acid is what pushed me through that barrier. Realising I wasn't going to die knocked 40 seconds off- a lot of it is just mental

[@PM-gf1nj]

Also loving the feeling of running fast helps heaps.

[@oliverdking]

Thats so true. I realised my old sprint finishes I can actually do for half a km or so at the end if you accept that it will fee like torture.

[@zachleader6901]

Who else noticed the coincidence of 19.19 and (1)9.58 from the comment above (Usain Bolt)?

[@bh4560]

I need to use this.. i feel i am holding back a tad for some reason!

[@Rob-rg5gg]

I'm going on 65, currently my best is 25:15 for 5k, but I'd like to get under 24 min then take it from there..one step at a time.

[@matteo805]

Started at 29mins then 27 then 25 then 24 then 22 and then I pushed it and got 19:47

[@matafenomeno99]

How long did it take? I am now at 28,55. A Want to run 25,00 until 01.04.2020.

[@lassegotz5274]

Matej Juric I ran a 5k for the first time in my life yesterday and finished in 33mins. Ran again today and got a 27. Ill update you tomorrow when I have hopefully hit 25mins

[@freespirit4706]

I'm stuck on 23 mins.

[@boazyu3084]

@@matafenomeno99 i went from 23:05, 21:01, and finally 19:45 in 3 months

[@anotidaishekurauvone2330]

@@boazyu3084 daily training?

[@pillarsofserpents]

just cracked under 20 for the time last night. felt great!

[@Br3ndo1891]

Got myself to a sub 30 minutes 5k in a under a month at 109kg bodyweight. Pretty happy with that.

[@joebloggs4295]

Brendo Cornell your basically a Swiss ball with arms and legs, your a human doughnut

[@yousef9063]

@@joebloggs4295 that's not needed keep your negativity out of here. He accomplished his goal give him props.

[@Kwntum]

Brendo Cornell, That’s a brilliant accomplishment! Congratulations! I’m 60kg and cannot achieve that. Pls keep it up

[@annons.6425]

Nice mate!

[@faizjalal5600]

With their initial pace, i cant even talk. My lungs would get confused. "YOU WANNA RUN OR TALK??!!"

[@khairrulaminus8486]

I'm in my mid 40 and my 5km PB is 22:33 which I ran in December last year. Hope one day I'd be able to run a sub 20 minutes for my 5km. I'll be very happy with a 19:59. Wish me luck🙏

[@maynardluke4190]

Finally got back sub 20 this evening! First time in three years! Gassed! Taking advantage of the declines/taking speed off on inclines helps a LOT!

[@poppyozark]

I'm 54 and have Myasthenia Gravis. I ran the mga5k for our cause on Sunday in Leawood, Kansas. I started running in December. I ran a 24:28. These videos help if you practice the knowledge

[@vickimurphy1047]

Love Wins I’m 11 and Did my first 5k today I got 26.30 is that good for my 5k run?

[@poppyozark]

@@vickimurphy1047 good job

[@vickimurphy1047]

Love Wins thanks

[@aidenjohn4937]

First 5k race this Tuesday, running varsity as a freshman with a goal of 19 minutes at this meet!

[@Ahats5]

Stick with it, you'll be pushing 17's before you know it

[@Kealix]

I only recently got into running a month ago, and I was happy that I managed to get a 5km done in 36 minutes... you mean I can aim to knock 16 minutes off that?! ... I'm in.

[@neilfarynowski8874]

I started running 4 1/2 months ago. My first 5km was around 36min, I'm down to 23:20 5km now, 51 min 10km and 1:55 half marathon. You progress real quick to start.

[@Kealix]

@@neilfarynowski8874 yeah I'm down to 31:22, and attempting under 30:00 tomorrow. I haven't even tried 10km yet... need to work on my stamina and get a better sleep cycle and more balanced diet before I try that I think. I've only just managed to dip back under 100kg this week. Juggling these improvements with a heavier work load right now, but still going at it!

[@neilfarynowski8874]

@@Kealix I found tossing longer runs in, even at a much slower pace really helped my short game. I know the feeling, I'm about 105kg give or take.

[@moonlight-hm4bh]

Same here, nearly 3 months in and i'm at 32 minutes. I was happy I even got to run 5k at all the first time I did it. And I'm seeing a pattern here, my first 5k was also 36 minutes long Update: just run my first 10k (27 March 2021), 1:08:14. As with my first 5k, I'm happy I was even able to make it.

[@zaydenelliot9339]

The addiction of reaching for new pr’s is real lmao

[@travisthechosenone]

Man. I could remember trying to run that last year and now I'm doing that in my long runs easily

[@endritthaqi3459]

Travis A. Lingard the Running Wolf damm nice improvment,how much are ur long runs?

[@shjita]

Summary of this video: Keep your pace within 4mins/km! Easy right?

[@hannesaltenfelder4302]

Not easy. Hard as hell. The closervyou come to 4:00 the more important is a strong core.

[@KamiiKaze10]

Achieved it today. 19:55! What a relief!

[@Nandoman520]

I love this channel for the fact that they’ll respond back to comments and they have fun with themselves with some of the goofy videos they post. Just love it!!

[@callumhall7164]

I had major back surgery to remove a tumor and been trying to get back into running. I started off at 40 mins to run a 5k and now I've gotten it down to 32mins. Still a long way to go though not sure if I'll ever be able to get to 20 mins haha

[@jonasdewar953]

Good job man

[@callumhall7164]

@@jonasdewar953 Thanks :)

[@pedroboin7977]

I started the year on the 25 min and I set the goal for Sub 20. Thanks God I was able to achieve my goal at Turkey Trot Thanksgiving day and run at 19:40… so happy. I love watching your videos have helped me tremendously and encouraged me along the way. 2022 will be sub 19 goal and finish my debut in the first Ironman 70.3 under 5 hours.so far i have done only Sprint and Olympic. Stay safe guys!

[@theroadie702]

Training again. Have a place for London 2020. Last time I was training (2 years ago) i was under 4 mins/km. Getting back in proper. My problem is leaving the gate lol want to be in front. These are great tips. When I get under 20 mins there's a good chance of winning the park runs.

[@sumitsingh-hk9os]

Bro, can u give me some tips for under 20 minutes

[@robertmcdaniels2098]

For me, a 5k is really more of a gut check than a test of cardiovascular fitness. The first mile is not too bad, the second is a little uncomfortable, and in the last mile and a bit, you just have to embrace the suck. The last 1.1 miles is an exercise in pain tolerance.

[@googlable]

No need to go faster than 4:00" if you give a little kick in the end.

[@louismontano1918]

i started running with a 29 minute 5k 6 months ago. i ran an 18:41 (granted it was on a track but still a big improvement) and i found that the best thing to improve is running 5-10 mile long runs on hills with some striders at the end. helped me a lot

[@louismontano1918]

SHADOW MOUTH ORGANIST in one month you can improve quite a bit. i don’t know how long you’ve been running but everything takes time. do long runs each day at an easy pace building aerobic base. incorporate speed workouts closer to the meet you’re trying to PR at. best way to get better is run more it’s simple. make sure to stretch and warmup though so you don’t get injured. if you are just starting do 30 mile weeks and if you are a bit more experienced do 40 mile weeks.

[@THEJMILLSBAND]

Great Video, I'm 66 years of age former 5,10,000 and marathon competitor (2:23:25 for 26.2 but over 40 years ago) I ran under 15 minute years ago, but I'm relying on a strong base and some uphill repeats also nursing two bulging discs. I'm more of a long distance runner and will try to hydrate before. The 5K I'm looking to run is in 12 weeks. Great Advice as I almost need to re learn psychological preperation and tactics.I will be setting my watch to display kilometers 3:58

[@carlheugh8623]

I'm 42 years old and have taken up running 4 months ago. Just like most people I was looking for ways to curb the boredom of being at home during lockdown. I can honestly say. I hated running before, but.....the bug has bitten and can't wait for run days.. when I started I couldn't do 2km. I stopped about 3 times. A month later I did 5km in 36 minutes. Last month I was able to do it in 28.34. Target is 27minutes this month. Thanks so much for this advice. Intending to reach that below 20min time. Love the vids.

[@angermanager2116]

2:15 for tips

[@pyramusk3264]

When i was 25 i once did a 5 k in 16.41. Now i'm pushing 36 and i've been recovering from a knee injury for the last 3 years. I started running last year and did a 5k in around 30 min. Here almost a year later i've lost 10 kg and are doing a 5 k in 21.36. It's really starting to be looking good again. I know the last 1.36 min is about having a decent technique and eating and drinking right.

[@lean2281]

Any proof ?

[@samuelecrotti9456]

I have to be honest as I always have. I didn't particularly like this video, because of there being no actual action plan to implement during training. A simple three-session cheat sheet in the description box would have been helpful. I know that there's plenty of information on the internet and on your channel, but giving some examples of training session would have been more appreciated. I think I am speaking for other followers as well.

[@markthrelfall3577]

No problem. To be honest, there is so much to cover on this topic that we wanted to literally address the breakdown of 'how to run and how to attack a 5km to run that sub-20', rather than 'how to get in sub-20 5km shape'. This is something we will be putting out in the near future and cover the sessions in detail. It was just too much to cram into one video, or so we felt anyway

[@samuelecrotti9456]

@@markthrelfall3577 absolutely no worries man. I enjoy every single minute of your videos, and benefitted from them greatly. It was just a nitpicky thing. Cheers for getting back to me even on Sunday. That means a lot.

[@markthrelfall3577]

Samuele Crotti no, thanks for the feedback. I’m always welcome to it to make our videos better :) take care

[@robertmcdaniels2098]

Three runs a week. Run 1(Tuesday): interval run. 1 mile slow warm up. Then 3X800 as fast as you can, separated by 400 jog. followed by another slow 1 mile. Do that for a month, then increase to 4X800 for a month, then 5X800 for a month. These intervals really suck, but they also really make you faster. Don't scrimp on them, if your lungs aren't burning, and your legs aren't screaming, then you aren't running hard enough. Run 2 (Thursday): 3.5 to 4 miles easy. Run 3 (Saturday): 5 miles very easy. Do NOT forget to stretch after each run.

[@toomuch9762]

Go to the @therunexperience channel. Great advice and workouts given for all distances

[@iningkelvin]

The cameraman is the real MVP in this vid. But thank u so much for the tips and motivation

[@nurseabe]

I would add that there is great value in a pacer if you can find one. Latching onto someone doing 3:55 is actually going to feel easier at than doing 3:58 on your own. Now this takes some luck in terms of who else is running, but if the opportunity arises then take it.

[@9Grenan]

-45s on my PB yesterday... still did 22min, but it feels amazing to see progress

[@EdLane-ds9cu]

Watching this to show my boys, as soldiers its hard to be strong and fast. Thanks for the good video

[@rishikaushal6861]

I just achieved 19:59 after 2 months of practise. Thank you for this video, it really helped me achieve my goal.

[@ankitpandya420]

Bhai 2 mahine me kese kiya kuch tips do

[@gaurav7047]

Impressive.

[@Crockdinebuty]

Just started cross country and in my first ever run 16yo I got 21min in my 5th I’m at 20min now and i have qualified for provincials in high school and it’s in 2 weeks I need to get faster!!!

[@zikaperic2133]

catchy title and very little content :(

[@Hallointhehouse]

As usual with this channel

[@DJSt3rling]

Agreed. I got nothing from this other than don't drink too much water because 20min isn't a long race.

[@tkdm2415]

What did you expect? This is running and not a chess match.

[@tomascanevaro4292]

I'm 27, started running this year, was slightly overwieght (now i'm not, went from 74kg to 68) but always went to the gym + occasional runs. At the beggining i struggled to even complete a 3k run. Now i can esily do 5k and my PB is 26:44 (i know, not impressive for my age having no special physical problems). I've also been able to run up to 15km at an easy 6:25 min/km pace. My times are really not impressive, even comparing myself to people decades older than me, but i'm still proud of how far i've come compared to where i started :)

[@moviestar995]

I do a 5k in 24 minutes right now and i wan't to improve to 20 or even faster, it's a tough sport.

[@r_unner_G]

Just run parkruns every weekend and run them hard at threshold pace with other aspiring runners whom are at the similar and higher level as you. Watch your times tumble. My 1st parkrun 2014 was 21:09mins, nowadays consistently in low to mid 18s with highs of mid to high 17s.

[@harkanwal1]

Very true, i started ParkRun last year at 34mins and now my PB is 22:26. Running my 50th ParkRun this week.

[@Richard_Garza]

Repeat miles helped me dropped my time but back in CC in highschool I’ve seen runners run 15-14 min 5ks. Truly amazing.

[@harrijackson6034]

My PB has been 20:02 for 4 months, thanks guys.

[@dr.bravefox]

wow the stabilization of the camera is remarkable. good tips

[@luisangelrojasmercado6769]

My personal best is 18:23, but that was 3 years ago. I started running again because of the quarantine and the best I've done is 21:19. Good video I hope it'll help me

[@deiu9999]

Before the quarantine I was ofter running 10 KMs. Unfortunately, the quarantine really affected my performance.. Not only because of the lack of stamina at the beginning but as it was starting to go to normal, my knees started to make problems because my knees got really weak from the office, staying to much in the house and driving during Covid... and only now after I slowly started to go back to running and doing some knee strengthening exercises, the knees are starting to go back to normal. Today I got back a bit and I did 5k in 26 mins. Will keep pushing to get back to initial "power" and even beyond. 😁 All the best, fellow runner!

[@homero3928]

I have trained for a week with my stepfather for a 7km run here last week which I finished after 40 min. And in 2 months from now I'll have a 5km run, which I'll try to get close to 20 min because of you guys. I hope I can comeback here in a while and inspire some other people! :)

[@1989srjones]

Could you do a video on some training sessions that someone aiming to do a sub 20 min 5k could do please?

[@HumaneNewt]

This would be perfect!

[@BrackenDawson]

I think this video was aimed at those who keep doing 20:30 at the moment. Intervals & tempo are very good for your 5k pace, I think they have videos on both.

[@drumtoe]

6 - 8 x 800m repeats at race pace with 400m complete recovery in between

[@Vo2maxProductions]

See here: kzbin.info/www/bejne/g6DVdqqcls-XkLs

[@latinedwards2393]

@@drumtoe I believe 4 x 800 at race pace with 400m recovery can get it done. Mixed with long runs and tempo of course.

[@omendrakahlwan]

Thankyou bro... love from 🇮🇳

[@evanmacdougall9715]

I agree with other comments. It's one thing to talk about pacing on race day, but the real key to breaking that 20 minute 5k is the workouts you do long before race day. I've broken 20 minutes for a 5k a number of times... ohhh... about 25 years ago. Took me 3 years of high school cross country racing to get there. First, work on increasing your endurance with long runs - build up your long runs until you can easily run between 5 and 8 miles (8-12k) at low effort. While doing that, you'll also need to do multiple speed workouts each week. Do 2 days a week of fartleks or 1/4 mile or 1/2 mile interval workouts in sessions lasting between 20-40 minutes, and then add in a 3-5 mile tempo run each week. You'll need the intervals and speed workouts to work on your top end speed, tempo runs to increase your lactic acid threshold, and the 5-8 mile runs to build your aerobic base and overall endurance. The combination of these workouts will help you train to run fast enough and then be able to hold that fast pace for the full 5k. And a great additional session to add is 50 meter wind sprints at the end of your workouts. This will help you develop that end of race kick so you can sprint for the finish line.

[@baskeplaye009]

It's weird but back on high school I've easily ran about 40-50 5ks under 20 with my best 5k being on the 16 minute mark. And I have never ran a tempo run, fartlek nor none of those things. I just ran 6-8 fast miles 2 times a week (usually 7 minute pace miles) and on my track club I ran reps like 4x400, 4x300, 6x200 2x1000. 400s on sub 1min, 300s on 43ish, 200s on 26-27s and 1000s on 2:35-2:45. Those where the things I usually did to get me to run a sub 2 minute 800, mile on 4:30s, 2 miles (Idk I never ran it officially) and 5ks on sub 17.

[@benjaminroe311ify]

@@baskeplaye009 You had the proper mix of long distance work for aerobic endurance and speedwork to make those 5k times drop. Especially when you're really young you basically just need a mix of speed work, long work and nutrition and you're there to fairly fast 5k times. I never ran 17 minutes but I ran 18:10 or so (hardly elite) that was only with 2 seasons of Cross Country with a similar mix of track work as you describe here.

[@piggeman]

I don't really have a 5km sub 20min mark to reach for, instead I want to be able to finnish a marathon sub 4h. I'm 44 years old and started running 2 years ago. But during training, I have so far been able to do a 5km in 23 min. I'm of course very proud of this. (Oh, I've not ran the marathon yet) :)

[@trbeyond]

“Not burn all your matches”... heck. When I’m running well the whole 5k feels like one massive painful legs on fire match!

[@malikbabar9997]

Good guidance. Thank you

[@AstroDash42]

I can barely do 5k in 30 mins. Cutting off 10 minutes from there looks so hard right now

[@flashdoom]

botched 20mins one time due to unexpected hills...Didn't do the homework about the track...Thanks for the tips!

[@nikkieasley6204]

I’m a woman, so obviously this goal will be a lot harder for me, but I’m pushing for it! I’ve made it to 24 minutes and I started at 30!

[@wilfdarr]

I'm twice your age, so obviously this goal will be a lot harder for me! Don't let yourself start making/finding excuses: everyone has their own challenges.

[@btwmcknight328]

my name is quandeldingle, and last year i tried setting a new pr of 24:00 minutes, and in the end I finished in 20:12. I will be trying this year to get under 20

[@marksmyth5505]

Im 51 and i did a 5km in 19:57 what helped me achieve this was introducing speed sessions in my training program like 6x1mile with 2 min jog recovery in between or 8x1km with 1:30 recovery jog in between 😁

[@hydra66]

The goals tend to be: Get to 5k 5k in 30mins then take off 5 mins

[@GMSChaalaqHar144HopefulElect]

hydra66 smoke some weed before

[@SpacLingwood]

Quick suggestion.. Could you guys put a bullet point list up near the end of these types of videos, so we can screen shot and re visit later? Thanks for the great and constant content :)

[@nathanbaker1727]

Started running back in November after having not run for probably a good 8 years or so - and I used to be a 200m - 400m sprinter. Current 5km PB is at 22:07 but I'm up to running 40 miles per week now and going to get back to putting some speed sessions in there to try bring that down so I can hit sub 20.

[@pxlxrz2441]

I ran a 18:32 in the last 5k I did It’s my personal best

[@jenthorooms835]

How old are you?

[@kenchi7686]

I think the breathing technique is the most essential, and if u listen to music, pick your best tracks that equates to just under 20mins..

[@Chessdrummer83]

Im at 21 minutes flat, keep getting injured its so hard haha thanks for the tips and good luck people

[@EagleFitnesss]

Oof, u tried forefoot running? It helped me with all hip and lower back issues, if that is your issue

[@georgewashington7982]

Haven’t ran sub 20 5k since I got out of the marines but been running a lot recently hopefully I can get back into my old running shape lol

[@macintosha]

I was hoping for training tips rather than race day strategy. My 5k PB is 23 mins so I need to shave more than 3 mins!!

[@truth-Hurts375]

Its simple.. You want to run fast....you train fast.

[@Aventus93]

I never ran in the last 2 years i weigh 104 kilos. Frist 5 k 34:54 second 32:26 and third 29:47. I was so happy today. I am looking to ran the marathon in Munich 2022 under 4 hours. Whish me luck. I got experience in cycling, mountain climbing and burpess, that's why i maybe have good time for a overweight beginner.

[@doublepick]

The best way to run a sub-20 minute 5K is be about 28 to 32 years old and have the VO2 Max of a husky. After that anyone can do it...

[@morosis82]

I've done a week of dogsledding in the laplands wilderness a few years back - those Huskies are impressive animals!

[@truth-Hurts375]

@tuftful Agree!!

[@MrMeowNow]

Fun, just ran 19.58... lolz cut it a bit close but still under 20:) spits per mile: 6.13, 6:30 and 6:36...

[@carlcilenti]

Started running 3 months ago just at the start of lockdown. In my mid 50s. 5k down to 22:30. Can”t seem to get it lower. Will try your tips from video. 10k pace 47:35 though.

[@rager5865]

How goes the running?

[@cantorbernoulli4407]

I used to run 5km sub 18 and then i became obsessed with improving it and i drop it in 5 weeks in 15:58 but then i got injured from overtraining. Recently i restarted running 1 year later and i just run for 30min everyday without counting the distance that freedom feeling is the best thing

[@cuhulainsblood]

I just ran one today 20 minutes but I'm 46. The fellow that won ran it in 15 minutes.

[@VEGANzUmebies]

Is he on something or sleeping in an altitude chamber.

[@truth-Hurts375]

My goal was to go under 16min....my dreamp stoped at 16min 2sec.

[@TsukyomiNoMikoto]

5km from Peace ground to Leisang ground

[@memo182]

From my point of view if you are a regular runner, the key for running fast short distance is loosing weight.

[@DabangYadav-bm7du]

Hats off. To the camera man😊

[@IronWill]

I've always wanted to give a parkrun a go, and just found out there is one less than 1km from me!!! I'll be jogging there this Saturday to give it my best crack :D

[@stephenBell1976]

going to parkrun the first time is the hardest but if you do, you will love it. especially if it is only 1km away. make it a part of your weekend.

[@cdh79]

how did it go? if it's 1km from you, that's not even a warm-up distance ;)

[@linguisticallycultured4535]

urrrgh, 6 months of serious training and got my time down from sub 35 to sub 24. Future is looking bright for that sub 20

[@hunterlutz41]

Breaking 20 is the best feeling I hope everyone here has the opportunity to do so !

[@footballfanatic09]

Just ran my all time best of 22:49. Down from about 25 during this social distancing time!!

[@Showmetheevidence-]

Step 1, do 1km in under 4mins Step 2, repeat for an additional 4km.

[@joekemp6768]

I just did a 19.38 and it’s my first time attempting

[@nickridley1065]

Broke 20 mins on treadmill 19.28 not bad for 55

[@truth-Hurts375]

Why cant you do it in a race??? Something dont add up !!

[@beepbadapup8523]

@@truth-Hurts375 because a race is much harder? The terrain isn't optimal and there will most likely be a incline and decline. Also with a treadmill you can set the exact speed you want to run.

[@stevesdw1234]

ok so run fast! got it. what might help people is adding some technical/training strategies other than just saying to run a certain pace which is kinda obvious.

[@gilliesuarez]

recently I had my first 5k race moving up from 2 miles or 3.2k . I ran 21 minutes flat so I hope by the end of the cross country season I will be there.

[@hawwmann7032]

I have recently hammered by 5k PB 19.35. I do 2x12mile runs one at 7.30to7.50 per mile pace and one where I run with my sister at 8to9 min pace running to a low heart rate. Saturday I run parkrun with a 2 mile cool down after.im consistently in the low 20 min mark. I'm also post op 3 years now after a total double hip replacement

[@kirikset]

I've been running for a year, training by Garmin training plans and my pb is 35 minutes for 5k. 20 minutes looks like years ahead or impossible with my heart conditions ;(

[@nizam_mr]

Dont give up. Take step by step. I was 35 when i start last year. This time last year, i barely able to run 3km without stopping. Now im in 27min for 5k. I'm aiming 23s. Even if i wont reach it in my lifetime, at least i tried ٩(｡・ω・｡)و

[@wilfdarr]

Don't give up! I inherited bad knees from my dad (all the kids did), and even though I've been running since middle school, I'd never ran more than 15km a week, my knees would act up (hard to see gains with that kind of a restriction on training). Two years ago I decided to switch from heel running to toe running to lower the impact: that comes with a whole host of problems (especially at my age: I'm nearly 40) and to do it without injury took me about a year and a half until I was back to where I had been pre- switch. In September a friend mentioned a virtual half-marathon and I flat out told him there was no way I'd be doing it. Well wouldn't you know, a couple of weeks before, everything started clicking and I entered, figuring worst case I have to pull out mid race. Well, I finished, in just over 2 hours. After about a month to recover (maybe not the smartest move, but I don't regret it either!) I got back to running and at this point I'm well under 2 hours for half marathon, running 35km+ per week (6 months ago i was running less than 15) so next goal is speed work, 20min 5k. The point of my rambling story is that if you keep on it it'll happen. One year is nothing in the grand scheme of things, especially when we're talking about things like tendons, lungs, and hearts: muscles grow fast, but these things take much longer to develop, especially if there's an underlying issue. Just keep on it and it'll happen in time.

[@crookedpaths6612]

I used to run sub 16.30 min. but I gave up running for fifteen years. Now, I can barely sub 30min. It's amazing how perspectives change - I feel that I'm running the same speed, but the course seems longer than before.

[@baskeplaye009]

Lol I feel you. I used to also run a sub 17 5k and the mile on 4:30s on high school and when I run now I feel I'm going to break my record yet I end up running a horrible 5k haha it's amazing though.

[@agrimo1516]

Run my first 5K in 46 minuttes, second attempt i did it in 39 minuttes, third attempt is in 3 days. Never ran before and main problem is my right shin locking up.

[@kalebwestover9329]

I don’t know if you are still running but your shin is most likely a problem of over extending your foot, try to keep your foot and knee in a straight line

[@agrimo1516]

@@kalebwestover9329 I do. It's much better now, my body is conditioned and much stronger. My joints and lower body muscles just wasn't used to running.

[@kalebwestover9329]

@@agrimo1516 good to hear! whats your time at now?

[@agrimo1516]

@@kalebwestover9329 My PB is 22 minutes. I believe i can do better if i run against someone, i'd push much harder.

[@Monanged]

I was starting to feel sad seeing all the times of the other people ahah. Thank you for your comment. My first 5k was at 44min too and I was happy about myself before I started reading the comment. I have heart medication which makes it a bit difficult to run for a long time, I'm trying to improve that. It's good to see I am not the only one starting with that time, gives me hope !

[@ZeldaFitz]

I’m 51 and just ran 20:14 at parkrun, an improvement of 25 seconds from two weeks earlier. If I can get 19:59 I’ll be a very happy person.

[@ZeldaFitz]

I managed to get it down to 19:26 last week.

[@ZeldaFitz]

Now down to 18:53

[@simonmcvittyostborg5638]

Thank you! This was a great video. I’m only thirteen but I usually get around 21:00 so I know that I will get it under 20:00 soon! Can’t wait!😆

[@chris_day_]

Did you achieve it?

[@Florenza654]

You are 30 not 13 😂 go and learn English

[@vishnucs1994]

Thank u❤I lost 25kg now, running 5km ❤️❤️3 days in a week... Welcome to my channel

[@sanjaysinghrajput8846]

Today I complete 5K - 20:51 just 9 day training ( Ground), Road 5k - 19:07

[@ShreyUniverse]

Hello .. can u plz guide me dost?

[@sanjaysinghrajput8846]

@@ShreyUniverse Hi...you can join good athetic club.

[@nhatho1723]

@S1L3nt M4N He's probably an endurance athlete of some sort already or plays a sport that requires lots of running like soccer.

[@sinancetinkaya]

Bullshit! I've been running like for 5 years and my best 5k is around 23mins

[@strobberrytheprotogenyt6432]

I recommend running

[@diniaadil6154]

thanks

[@elmalloc]

I had a 33 minute 5K a month ago, I'm down to 25:43 now. I'm working towards sub 25 and my goal for the next couple of years is sub 20. I don't know if I can do it.

[@philippmeier3363]

Might sharing your training plan?

[@elmalloc]

@@philippmeier3363 Hi, I'm down to a 23:27 now! Actually within 3 runs I went down from 28:30, to 25:43, to 23:27. But, that's about my max right now, and my training plan is not that crazy. Here's my "short story". I jogged about 2 miles 5 days a week for months, not training for anything, trying to lose weight. I estimate it was a slow jog (5 mph). I got on a treadmill a month ago and start figuring out how to "run". First, started learning 180 steps per minute. Then, started learning to breathe in for 3 steps, breathe out 2 steps. Then combined both of those. When I used that the first time, I couldn't go 0.5 miles without stopping. In short order (another week) I "got the hang of it" and it's probably 50% of how my times have come down quickly. I started running 10Ks and 5Ks on the treadmill. I eventually set it to 6.2 mph and did just under a 30 minute 5K. I tried to take it on the road, and also repeated it (28:30 or so). The treadmill (in only a week) helped me correct form issues (you can see yourself in the mirror). Land midfoot instead of heel, 170-180 steps per minute, drive elbows backwards, keep them relaxed and at relatively 90 degrees. "glide" your feet and no overstriding. One day, I decided to give myself 3 full days off from any jogging, and suddenly got that 25:43. I had no muscle problems at all during that run (no tightness, ankle soreness, etc) - only breathing problems (lol). Then, I decided to try new shoes. I gave myself 3 days rest again and hit 23:27. There are a multitude of factors going on there, I'm basically running sub 24 now (given enough rest), but the shoes are a big difference. I"m using Nike Pegasus 35 Turbos, give them a shot. I just ran in Nike's Epic React and my 5K time was again closer to 28 minutes. I ran a 3K immediately after that with the 35Turbos and I was back to the 23.5 minute pace! Now to get to 20 minutes, I'm not there yet, but we know we have to have a 4 minute KM. So after 5Ks (or on a "slow" day), I work on sprinting 1K as fast as possible (after warmup). Eventually I hope/think the intervaling will increase my average pace, but I haven't seen a 4 minute KM yet, maybe by the end of the year.

[@felroberto]

Try following a pacer for that goal. Keep up with him all the time even if you feel you are fading. Your mental strenght is key to make it possible

[@madisonpanell5962]

You can absolutely do it! The fact that you’ve gone from 33 to 25:43 speaks volumes. That takes dedication and hard work. I’ve recently incorporated sone strength training and high-intensity intervals into my regimen in the hopes of beating my personal best. Weight training is supposed to be helpful in strengthening the muscle groups needed for running faster over (relatively) short distances, so I’m hoping to see results soon! Good luck with your goals :-) you’ve got this!

[@GMSChaalaqHar144HopefulElect]

Smoke some weed before you run

[@jugnu361]

I have started running 3 minths back....i will take this as a target n try to achieve it....i m a weight lifter weghing 95 kilo.......thanks

[@contactsaavy]

Far too many of these types of videos are relative to the fitness of the presenter when in reality most people are in the couch to 5K category. It would be nice to see a realistic consideration for the people striving to go below 30min, however a good video for the younger people that can already run

[@kilianbader9786]

Come on 5K sub 20 is not tooo hard

[@davidclarke4425]

Yes, I watched this for insights on how to get down to 25 or as near as possible. I don't think it has given me much. At 56 and 86kg and with poor running style my Parkrun PB is 26:14. Each week I try to beat it, to no avail. That's life.

[@zeevon9]

My personal best was 17:17 5k years ago. I came in 3rd, funny thing the first & second place runners ran off course, and I called to them telling them they had gone off course. 🏃

[@IndiaMikePapa]

Step 1 Be Skinny asf

[@jacklee1612]

More like repeating step 1 to step x, rinse and repeat lol.. being skinny after these are the effects of doing so.

[@JerryN7970]

Thanks for the tips! I’m watching this because I’m still trying to get back to a sub-30 5k. But being 53 years old with a little extra belly fat, its definitely a challenge! This morning’s run was 35:46 but I found myself having to stop and walk a few times.

[@matrizity8946]

I’m 13 years old I finally broke 20 today. I ran a 19:49 5k

[@roymuzuwa7108]

Anglus Patria GG’s

[@jenthorooms835]

@Anglus Patria face me

[@jenthorooms835]

@Anglus Patria what is your ig

[@jenthorooms835]

@Anglus Patria you don't talk like an 8 years old person... and i will do it but not on KZbin for every one.... my ig is Jentho.rooms

[@jenthorooms835]

@Anglus Patria you aren't 8 xD