Running a sub 20min 5k: How difficult is it really? (the science and statistics)

Recently Durianrider said it was a "piece of piss" (excuse the bad language!) to run a sub 20min 5k. Here we examine this scientifically. How hard is it really?
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[@Fastfitnesstips]

Check out our much improved scientifically based 5k running plans here: www.trainingpeaks.com/my-training-plans/fft_running (heart rate or RPE based)

[@dangeles95]

Most male runners CAN run a sub 20min 5k. The real question is whether or not they are willing to put in the training to do so. Your data, at least to me, suggests that aprx 5% of male runners are willing to work up to 50 miles per week and then add speed work into the mix to achieve this goal. It’s not talent, it’s long term effort.

[@Jake-fd1oj]

If you have to run 50 miles a week to run a 20 min 5k. Geez man

[@78ovation]

Sub 20 is possible for many,many runners! but it will take consistent proper training structure and a determined mindset to achieve it. But It's far from easy.

[@RichardCliff4]

Did my first sub 20 minute Park Run today in Long Eaton !!! Feels good (at 58)

[@gooose2867]

Wow!

[@ophiolatreia93]

At 58?! Amazing. I did my first sub 20 today too at 37.

[@parker1251]

Quit lying

[@parker1251]

@@ophiolatreia93 liar

[@anirudh2513]

Way to go sir, seeing this comment 5 years later motivates young runners like us!

[@archielinn]

Started running last year at age 54 with a 28.09 5K. I’m now down to a 21.34 at 55. Goal is to run a sub 20 before the end of the year!

[@IdeefixPlays]

I hope you got it :)

[@jskeggs_]

I'm 15 and I hit my 5k pb of 19:40! Very happy as my first run back last summer was 27 minutessss

[@asarsealex]

Same man! I'm 26 though haha but exactly the same progress as you

[@jskeggs_]

@@asarsealex congrats man!

[@chrisduncan3943]

I ran an 18:40 right before Marine Corps boot camp. And 18:20 for 3 miles at the end of boot camp. In my twenties. I don't think I can break 20 minutes these days even if I tried and trained more. Age makes a huge difference for those shorter runs.

[@somerandomperson8135]

When I first started running 5Ks I realized how hard sub 20 mins is. Granted I was running in 100 degree weather but it was a struggle to even break 22 minutes for me. I eventually got through it once my XC season started (my PR right now is 18:42) but it is NOT a piece of piss

[@JohnSmith-mo2sv]

i think the idea, and this is supported by a lot of the comments, is that if youre REALLY TRAINING, sub 20 is a doable goal for most. its not like you need to be world class to achieve it. definitely hard, but a good goal for anyone who takes running and fitness seriously

[@CrazyCrab]

I trained hard for years and did not manage a sub 20 5K except 1 time and that was at my absolute peak.. And trained like crazy to do it. That guy who said its easy is just bragging.

[@tryexceptions1025]

how hard training? how many km per a week?

[@CrazyCrab]

@@tryexceptions1025 was around 50-60 miles per week which was the max i could manage without injury.. I also worked night shift at a grocery store so recovery was tough.

[@vitorbueno4301]

Been training running for 2 months after 1 year of Muay Thai. I can do it.

[@billyjefferson3594]

Another thing to take into consideration is body mass. Running a sub 20 min 5k at 140 pounds is one thing... doing it at, say, 200+ pounds is very very different..

[@flamesurfer]

As someone that has weight trained my whole life and got into running during lockdown I would love to achieve a sub 20 soon. I'm 39 and 95kg with my current best just over 23 mins. Definitely harder when dragging the weight around.

[@anthonyb5625]

On behalf of all Australians I apologise for Durianrider.

[@xuchenglin6256]

A big factor here is WEIGHT. Or body fat percentage if to be precise. All those fast runners they are very lean. They average at 10% body fat if not less. It’s proved scientifically running performance is almost linear correlated with the weight. For somebody who is very lean, reasonably fit, a sub-20 5k indeed is not something hard. He may even wondering why it’s a hard thing, because he may not even consider himself very fit when he run that 20-5k because he doesn’t look muscular and his cardio is just OK. For anyone who tries to go sub 20 for a 5k, just look at every video about “how to do a sub 20 5k” out there, you’ll find that all those guys who can do it is very very lean. So if that’s your goal, the first priority should be lose that fat and get that physique. From cardio and muscular perspective, yeah when you have that low weight, say 60KG or 65KG, 4:00/km is no more demanding.

[@richardbanks6637]

I managed without too much stress at 188 lbs about 18-20% body fat (perhaps a touch less, MAYBE 16). Without too much hassle. I never had to make weight a target and I'm not a maniac but you're definitely right you are carrying everything with you at a pretty hard, pretty long pace so less weight is generally an obvious strong advantage.

[@xuchenglin6256]

@Stephen Dent Wow! It's so amazing, if you can shave some weight (I don't know how tall you are, if you are already very lean, just forget about it and enjoy), I think you can be very competitive in your age group. Try search "weight pace calculator" then you'll have an idea of your "potential".😁

[@xuchenglin6256]

@@richardbanks6637 Now I managed that without too much hassle too... I'm now at 170 lbs, 5'9, my BIA scale shows a body fat around 20%. It still feels unbelievable how fast you can actually run... By that time when I left that comment, I can barely break 25, 4:30/km feels unsustainable. The knowledge about the relationship between body weight or BF% and running pace can serve a purpose or two like this: 1. You can know how much of that weight is actually slowing you down, so you have a better motivation to get rid of it, 2. You can compare the performance of different people with different weight, especially you with more "athletic" people, to have an idea of where you are and where you could possibly go, the mindset behind this is maybe that 17 minutes guy only weighs 55kg, so you and him actually have a same level heart and lung, you can only improve the absolute raw performance of your cardio system so much, but if weight in the weight, the performance improvement would be huge. Let's say if theoretically after calculation you already have the same level of cardio performance of a 50 kg 15 minute guy, then your best approach may possibly be to drop some weight, other than continue to try to improve your cardio, because chances are you're already there and there's just not so much room left. This way this knowledge could guide your training and goal setting too. And most importantly a clear and peace of mind. (not get too frustrated when you search "how fast is fast when you run a 5K")

[@gakaface]

Finally! A video that properly describes just how difficult it is to run to a standard over 5 km. Thanks for putting this explanation together. Excellent!

[@etact8888]

It;s easy to gauge. At the army we need to run 2.4km under 13minute. Anyone who ran under 10 minute is really super fit. Under 9 minutes is commando standard. Now double the distance and with the same speed is a crazy feat!

[@golferchin76]

I like to add that guys that ran too slow had to do push ups all day. And we did this almost everyday.

[@ArkMantony]

Signed up for a 5k race for early 2020, on their webpage they said that they were looking for "Elite runners" for free entry/accommodations. The "elite" cutoff time for a female runner was 19 minutes. Looking at the results from previous years finishing in under 20 would put you in the top 1.8% of runners (not accounting for age/gender).

[@CyclespeedTours]

I think most of Durianrider's performances are 'assisted'......

[@jak1375]

I ran my 5k 20.6 almost there . This is actually helping me to push more

[@emiliomunoz28]

I've run sub 20 and improved over 2 minutes in like 3 months running. How? I broke up with my ex at the time, felt sad and had a lot of free time, so i increased the amount of running i did. Used to run 3 times a week, and after the break up i started running everyday, sometimes 2 times per day (arround 4-7km per run). I also lost arround 3kg because of all the training and stuff. I must also ad that everytime i run i felt the need to run, i wasn't forcing anything onto myself. More than once i felt like going out to run but restrained myself because some blisters needed healing. I was 19 back then and reached 18:04 in 5k, now i run in about 23:00 and i'm happy with this time. So gratefull for the help the sport gave me in a time i was feeling down, but i don't need to run that much anymore :)

[@emiliomunoz28]

My point is: sub 20 5k is an achivable objective for almost everyone, but most people don't have the time nor the energy to invest in running and that is not necesarly a bad thing. Be proud of your time, because a "bad time" reflects that you have other priorities and other stuff to be proud of.

[@cstarsfly]

A 20 minute 5k is a great time if you worked hard to achieve it. A 30 minute 5k is also a great time if you put in the work and determination to get it. Running isn't about comparing yourself to others, it is about pushing your own limitations and learning that your mind is stronger than your body will ever be.

[@drownless6528]

F B that's how I see it, and how everyone should

[@cy8685]

30:00 for a 5k is practically walking. It's not a "great time" by any standard. Eem 20:00 is slower than most top runners JOG!

[@RunPJs]

Definitely doable for most people who set it as a goal and put the time and effort in. Speaking from my own experience in my 40's. I went from 28 mins to 18:30 in a few years when I really started to get in to running, got fit and generally lost a lot of weight. But it does take a bloody lot of effort for those of us who aren't already fit or take running too seriously.

[@TrueMathSquare]

I could do it when I don't have exercise induced asthma as I have cycle ~135 miles in a day before. IT sucks!

[@soapsalt2748]

I have run 16:40 for 5k. Although, I've been running for 7 years and I emphasize the half marathon and marathon where my times are 1:16 and 2:51 respectively. I run ~70 miles per week to achieve these times. I ran a sub 20 5k during my third year of running when I was doing ~30 miles per week. The training is definitely doable for average people, but it takes effort and consistency. Goodluck to everyone out there trying their best!

[@Eric-lx8hp]

I've been running for 2 yrs training for half marathon (1:46min pb) and 10K (47min pb) races but still can't crack 22min 5K races... I just figured my easy runs should be slower tho in Zone 2 instead of 3 & my weight should be lower so hopefully that makes a difference

[@MikeSmith-rd9fi]

Thats a rubbish marathon time for that 5km time

[@soapsalt2748]

@@MikeSmith-rd9fi Dang, you're brutal. I've only done one marathon while I've done 5 half marathons and 5 5ks in the past two years. The McMillan running calculator usually predicts my race times pretty accurately. For example, I ran a 1:22 half marathon about a month before my 2:51 marathon. Also, I think a 16:40 5k and 1:16 HM are roughly equivalent, and I wouldn't be too surprised to run ~2:40 in the marathon. Hopefully this message will satiate the troll for another day!

[@soapsalt2748]

@@Eric-lx8hp I think you might be surprised about what easy pace is ideal. My weeks are 70-75 mpw. 4 easy days per week: 10-11 miles at 6:40-7:00 pace. 1 fast day per week: 3-6 miles at 6:00 pace with enough miles to make 11 for the day. 1 long day per week: 16-18 miles at 6:40-7:00 pace. 1 rest day: 4 miles ~8:30-9:00 pace The sub 7 miles are definitely faster than most training schedules would suggest, but this schedule had worked for me since the start of 2018. My only increase in training has been 6:20 tempo pace going to 6:00 tempo pace and 10 easy days to going 11 about half the time.

[@soapsalt2748]

10 mile easy days going to 11 mile easy days*

[@41gabe6]

I run 20:20ish and am trying so hard just to break 20... I'm 14 btw - I applaud anyone who finishes a 5k

[@diegomarroquin810]

i never ran an actual 5k race before but just today we do a 5 mile race pace course for practice. But forget about the 5k imagine the marathon runners. Jesus Christ 4.40 mile pace for 26 miles is just insane

[@alistairmcleod7273]

The 20min 5K is in the same category as the 40min 10K or even the 3hr marathon (in fact, go for them in that order!) These times, for most people, will take dedication and consistent training over a few months but, for a healthy runner they are realistic targets to aim for. They are not elite times but they do require a consistent training programme. And, for sure, a 20min 5K is NOT a "piece of piss", anyone knocking out a 20min 5K has a lot to be proud of.

[@hansgeorg2962]

@Willem Berghs Yes you are right. Of course only if you did sub 20 5k.

[@GrenadR]

@Willem Berghs How? Apart from the fact you could be a more experienced runner if you are doing 40min 10k. Mathematically/logically sub 40 10k should be harder than sub 20 5k.

[@simzer]

@Willem Berghs a big fat NO.. Its harder..

[@simzer]

@@hansgeorg2962 No he is not right! If you can run a 40 min 10K this means you can run 5K @ 20 minutes flat twice without stopping! We're talking sub 20 minute 5K meaning breaking the 20 minute barrier and not running the 5K at 15 minutes!

[@mpgrewal00]

sub 20 5K is hard. Durain rider thinks everyone is like him. Sub 20 5K is something to be proud of for an average runner.

[@piratesting]

I took one year to train my legs to run faster to hit a 19:41 5k pushing a racing wheelchair and athlete. We recently completed a 40:36 10k one month ago. I’m 45 and been running 3 years. It’s not easy, and it takes so much effort for those efforts, but it’s worth it.

[@bksusmc]

Right on target! Great job

[@vgang3605]

Durian rider has taken steroids so he's not a fair example of a natural runner anyway

[@georgelane6350]

So, sub 20 *is* a piece of piss if you are able bodied, make, and willing to run 50km a week?

[@VISlONARY1]

Only people that can actually do it, and liars, will say it is easy. And many of those that can do it will admit that it took tremendous training and commitment to achieve, or are already cross-fit from other endeavors. I trained hard for 2 years and my best was 21:28 in the 5K. But I have a regular job and other interests. Could I run a sub-20? Probably, if someone wanted to pay me to devote the time and effort necessary. But you are talking special diet, giving up all guilty pleasures, ( Beer, chips, etc. ) and very intensive training for an extended period. If you are born with special genes, then yes it will be easier and that is why those people can run 16, 15, 14 minute 5Ks. But not for the average amateur athlete.

[@tylerbuckley-hunter3992]

VISlONARY1 i was sub 20 in 5th grade

[@VISlONARY1]

+Tyler Buckaroo Well I've run in races totalling tens of thousands of racers and a 10-year old running a sub 20 5K is extremely rare, but I know I know, I'll bet all of your 5th-grade friends could run sub 20s too.

[@daltonb]

Tyler Buckaroo me 2 m8

[@moldoe78]

You all have to take into account genetics. It's a known fact that without doing any special training some people are born better equipped to handle physical activities. And I won't even bring the race and ethnicity subject in this discussion. There is a reason why Africans are the best in this type of competitions.

[@VISlONARY1]

I agree. The "average" time in a 5K is 26-27 minutes, if you find the median. And even many of those "average" people are running almost every day. That is who you should be asking as to how hard or easy it would be for them to go sub 20. Most of them would just laugh and tell you not in this lifetime.

[@swimgood3873]

I've been running 6 weeks and my 5km is 22.34 How long to sub 20? Probably close to a year if I stuck at it. People don't appreciate the difference between sub 23, sub 22, sub 21 and sub 20. The jump is massive.

[@adambutler3266]

I started 4 months ago, hadn’t run in 8 years (no joke). Initial time was 28:40. I’m now running at 21:03, I’d imagine another 2 months to do a sub 20:00. So to answer your question 6 months I would assume it should take you.

[@ld8239]

After 6 weeks of training , running only 12km per week. I went from 26 mins down to 22.25 in training and on race day I ran a 21.05. I'm over 35 ' 175 pounds.

[@gpool10]

2 years of daily running as a 41-year-old man. 40mpw. 1 tempo, 1 sprint. 1 long day. all that for 19:46. and I started in OK shape. At 41 that's a tough run. Impossible for most people? Absolutely not. Very hard for most people... absolutely. It's really fun. You feel like you're actually racing! well, at least the old folks :) I got 2nd in the 40-44YOs at indy monumental 5k with that time and a free pair of socks!

[@adamhildebrand3560]

I’ve gone from a 21:13 in may 2019 to a 18:04 now (01/2/2020) with only doing my local park run every Saturday

[@paperfactoryAQ]

Adam Hildebrand thats insane i am currently at 21:40 and i am hoping to bring it down to 18-19 in a year..

[@themoss]

that's very impressive. how much weight you got if you don't mind me asking? I started training 6months ago and was hoping to break 20min by now however, i gained almost 6kg in muscles! and that must have slowed me down..

[@adamhildebrand3560]

@@themoss I recently had in injury Ahaha so I’m back down to 22 mins lol

[@adamhildebrand3560]

@@themoss I didn’t c ur question soz ahaha I’m 60kg but I think I was 58 when I wrote that but I’m like half an inch taller now

[@vladoholic8497]

Really good. With only a couple of weeks of training I ran at 24:43 in 2016 in May which was good considering that I was a couch potato and 86 kilos. Now my weight is 90-91 kg (almost 200 pounds) and I can run 23:55 on a thread mill. And I have trained for 3 months. I still must loose some weight though and my hips are killing me.

[@Karlm01]

Your correct mate i run a 17.50 Pb for 5k and i am always in the top finishers. Durianrider is bloody fast tho he runs a sub 17 at park runs

[@QuantumOverlord]

For me it took about 2.5 years on 25-30km/week to get to 20:00. I'm sure it could be done a bit faster with more training, but for the ammeter to get to 20:00 from nothing and without injury is genuinely difficult.

[@adamhildebrand3560]

QuantumOverlord I do my local park run every week and that’s the only run I do and I’ve been doing it consistently for around 5 months and within my 4th month I got a sub-20 and a month later my PB is 19:03

[@xoxrazzyxox]

Not sure if this was aimed at men or men and women but I started running on 17th July and my 5k time was 42 minutes. I’m relatively thin but unfit. My time on 3rd September was 29:51. My goal is to one day get to 25 minutes but that would probably take me years. A sub 20 sounds insanely fast

[@wally139]

Yeah I never did cardio in my life and I started the C25K and after finishing that I could run 5k in 30:00 minutes at full effort felt like my heart could explode Now i’m building my aerobic base i’m building up to 60-65km per week, i’m now at 45km per week by running only slows runs and I did a 5km couple days ago (I normally run 8km or more) and it felt soo easy, I felt like I could race 5k in 27:30 with some effort, maybe 25min if I try really really hard

[@xoxrazzyxox]

Since I did that 29:51 time I’ve done 5 runs, all of them intervals. I did my first 5k attempt since October and got a 28:06. Maybe the sub 25 min 5k isn’t that far away considering I’ve barely done anything to get there.

[@chadmiller2605]

I ran about 23 mins at age 38 from the couch, and then after 6 months of volume and then sprint specific training got me a 19.52 at park run. It was fucking hard, but felt pretty good until I hit the wall at the 3.5km mark. Guts and how badly I wanted it got me over the line

[@dawsontherapyschell7282]

My first 5k i ran a 20:23 after 18 months of training sadly quit due to injury really wanna start again

[@daankeuter9742]

Thank you! great video

[@aab2678]

I have been on both sides of the argument at different periods of my life. I had no problem breaking 20 minutes in my teens and in my twenties, but I did run for the school track team in my teens. Then at age 29, I half heartedly trained for a half marathon, and even then I could cruise in training at 6-15 min per mile pace. Fast forward to today and I am now age 57 and done very little running since that half marathon in my late twenties. 15 kg heavier, I struggle to run 5 km below 27 minutes. I currently can't even run 1 km at '20min - 5km' pace.

[@xuchenglin6256]

The 15 kilo should firstly to be blamed. If you search you’ll see how weight and running performance is almost linearly related. Now you can finally understand our fatty guys pain😂 If I were you I’ll immediately begin to lose that weight. It destroys everything.

[@MrSergecj]

I am 32 I went to the gym to lose some weight. I am 172cm tall and was 80 kg - which is a lot. I an doing 2 times a week crossfit training and 5 times a week running (average about 40k per week) over the period of 9 months my results are as follows I weigh 64kg , run- 3k - 10 mins and 5k - 19:30. I think that I have achieved is decent and I am probably the best runner in the gym (some people who don’t know my story think I do the running professionally) but I must say that it didn’t feel like did something great, I had 2-3 injuries on the way, When I can not run, I do something else. For me it feels like casual running, I dot run 19:30 every time. When I usually run I run at 25 min 5k. And then once a week I do the fast run.

[@javiergonzalez2727]

Depends on your body type . At 40 i ran a 18.30 . Current at 50 pr is 27 . Working toward 24

[@thatsnumberwang7432]

It's all relative... Durianrider's audience are generally fit & healthy, and actually like running.

[@brunocardoso6059]

Let the data speak. Really valuable info. Thank you!

[@1FlyingSolo1]

Absolutely agree with this. Just look at your local 5k results. In my county, there are usually only 4 or 5 people who do a sub 20. Everyone else is well above that. I've been running for 2-3 years now and my PR is 22:14. I think people forget just how much time and training it takes to shave off those seconds. You start with shaving minutes off in the beginning, but toward the end, it's more and more training for smaller gains.

[@xuchenglin6256]

You should look into the weight if you want to go next level. With all that weight it’s almost impossible to reach that level just by improving cardio engine. Just search weight and running performance you’ll be surprised, there’re a bunch of scientific research out there.

[@joeltroyer9363]

@@xuchenglin6256 That makes sense to me considering that just about every elite runner I've seen, especially the marathon runners, have a very low body mass index. I would imagine that the lower your body weight, the more efficient runner you would be, since you wouldn't be placing as much strain on your legs.

[@1FlyingSolo1]

@Stephen Dent Wow, that's not much training time. You must really make your runs count. Most of the training I do is for half or full marathons. I don't do a lot of 5K specific stuff. But I suppose if I did I could cut my times down faster also

[@averyillustrates7434]

I was totally gonna get sub 20 today but my XC coach decided to sit me out to recover from my injury a few weeks ago. But oh well, I’ll get it next season for sure!

[@thdjjfsfh]

Thanks for doing the research. I actually wanted how many people can do it in 25 minutes, because my best is 24:06. Now some people think 5k in 20 minutes is easy. What they really mean is it's easy for them. It's like a guy that can see color normally telling a color blind guy that telling color apart is easy.

[@dangeles95]

You can run a sub 20 5k. It comes down to the real question....and that is, are you willing To put I the work to actually do it. The fact is, most people aren’t. As a 17 min 5k guy, when someone else beats me in a race, I know they’ve put in more work than me. It’s that simple.

[@thdjjfsfh]

@@dangeles95 oh, I am sorry Dan. I didn't know your personal opinion overrides all scientific knowledge rathered to this point in human history. It's so silly of me thinking biology and physiology were complicated matters. Instead of wasting time and money with research let's all ask you instead. All you fat, slow, stupid, or ugly people just aren't putting in the effort.

[@dangeles95]

Thanh Truong triggered.

[@dangeles95]

Thanh Truong my opinion isn’t baseless. I was a 28 min 5k runner. Physiology is complicated but not that complicated when it comes to VO2max abs aerobic endurance. If the truth that most runners aren’t willing to put in 50 mikes a week with at least one speed session, a tempo, and a 10-12 mi long run hurts your feelings I can’t help that. I am a runner and have been for 10 years. I have seen countless runners either fail or succeed with this goal and it’s pretty apparent which is which when you follow them on Strava. That is not a diss on people who can’t or don’t run sub 20s. It’s an incredible feat for sure. I get it, people have priorities and most aren’t willing to put I the time due to time, work, family, a nagging IT band....or laziness. It’s ok.

[@thdjjfsfh]

@@dangeles95 everything you just said it's personal observation from a single point, yourself. I have a similar story to you. Running doesn't come easy for me. If you know anything about physiology and actually read research on it you'll know that on average a person could only improve their vo2 Max by 20%. That's under professional coaching. For some, they're is no improvement. If your doubt that they were not properly motivated, in some old studies, prisoners where promised early release if they were about to achieve certain task. E.g. Gaining 50% of their body mass. Saying those who can't gain weight isn't dedicated sound stupid. However, you seem to have no problem saying that about the much harder task of running a sub 20 minutes 5k.

[@yoshimuroi7771]

Sub20 isnt hard as long as you train. What durian doesn't take into account is that the average healthy person doesn't run a lot probably around 3 times a week at most? Coming from a sub 18 guy it requires months of training to get down from 20+ to sub 20

[@GreenGuitarNerd]

There is a big difference between even the average HS cross country runner and middle age people trying to get fit.

[@johnmatelski6413]

this is a great video. I really like the data based approach. A challenge is getting the most relevant study population. If the inclusion criteria were "committed to reaching and maintaining their potential as a runner" ... then you could go ahead and look at the "gender/age/training history/comorbidity/any other relevant variables" adjusted model, and comment on percentiles etc. Without this the 'net' is too wide, or too narrow, or just not relevant. E.g. if you aren't a crossfit athlete it is a weird comparison to make. If one could get a large sample of people to agree to submit an additional 5 point Likert variable, "rate your level of agreement with this statement: I am committed to reaching and maintaining my potential in running..." then one could factor in "seriousness" into the equation. As someone trying to evaluate whether or not a 20 minute 5K is reasonable/possible (say I'm a few minutes off of this, and want to get a sense of just how 'elite' I'd need to be to do it), this is the info I'd want! I think on youtube we get a massively biased sense of this because of the glut of "watch me break 20 minutes I did it and so can you!" videos, so it is easy to assume that we _should_ be able to do this, unless we suck! This is the best video I've found on the subject! Thanks for creating and sharing!

[@stevechilcott8726]

For Harley it is a piece of piss because the man is a hell of an athlete! He is an incredible cyclist and runs like a cheetah. For the normal man sub 20 is a mission and a hell of an achievement.

[@jeffbrunton3291]

Short version -DR just makes stuff up. You work it out properly Park run stats are available for a large number of runners, albeit still more keen than the average population, and it is only some keen club runners who are under 20 mins, not the weekend warriors

[@younesmalki7548]

Thank you for this , great video . I have so many people boasting to me that they have achieved sub 20 min 5 k yet when you ask them to produce the data it doesn’t exist.

[@kevinclark5086]

You only need to look at park run results each week to prove the guy wrong. Around 10 to 16 people run under 20 mins in my local park run each week majority of those 18 to 21 years old and most in a running club. Sub 20 in 5k is a very specialised skill which needs specific training to do.

[@kevinclark5086]

@Stephen Dent I'm still chasing my first. I'm around 21 mins at the moment.

[@t0maz.m]

I am 18. I can run sup 20 izi, but i cant image running in my 50ts. If you have time under 25 min its is very good. Keep running and inpruve

[@jskeggs_]

I am 15 and I can too! Well done man

[@saintsaens21]

You can remain very fit into your 50s. just ran a race and the 2 guys in front of me were 50-54 and finished in 19 minutes flat.

[@Porchaa]

I've done a few short distance triathlons and have done a few 10K runs and trail runs too, believe me, personally it is not a piece of piss! Maybe if I lost about 10% of my 70kg frame I may be able to run faster, I'm just not willing to look like I've starved to death to achieve that! My cycling is ok, better than running, running is harder as there are no rests (unless interval training), resting on a bike is easy when you have downhill sections! Running right off the bike is something else! I forced myself quite a few years back (early 30's) to aim for 20 mins on the treadmilll at 1% incline, I managed to sustain the speed and stayed focused, then the only time I've managed it in a real run was Manchester 10K in 2012, first half I hit 5k point bang on 20 mins, the remaining 5 k was 25 mins. That was about 6 or 8 weeks after knee surgery (due to running)! I doubt I'll get close to that again without losing serious weight...I'm currently about 10-12% Bodyfat too... I'll stick to enjoying my runs thank you! But it is NOT a P-O-P!!! Not everyone is physiologically capable of running fast, or even running at all!

[@austinmolitor7283]

Ant uberdude Trust me. I was way too skinny and put on 15 pounds and I had way more strength to run.

[@karstenmeinders4844]

As a passionate recreational runner (plus regular bike commuter and occasional road biker) observed that is possible but not self-going to achieve a sub 20 min 5k run, say in the age up to 55. It may take some YEARS to build up the required strength of bones, tensons, ligaments, joints (required to tolerate the training stress, not the 5 k itself), to build muscular endurance and last not least increase the required VOmax and lactate tolerance to sustain the < 20 min of running at high speed. If one has overweight, joint problems or the like, it will not be possible.It may be a "piece of piss" for athletes from other endurance sports (biking, cross-country skiing, skating) who already provide these fitness factors listed above."Normal" people who participate in any non-elite 5k competition can finish but not go below 20 min. This is what the stats show in all the result lists.

[@eltribun]

When I used to run often per week but longer and little with efforts, I was barely able to run even intervals 1k sub 4min... when I changed to much less volume but much more intensity (2x per week, intervals & hard mountanious runs) , after a short while I finished EVERY 5K sub 20, the very first only-run was 19:19

[@thijsvanbeek266]

Very interesting, always good to debunk DurianRider! Only thing is I would assume that more experienced, serious and perhaps therefor faster runners would not often compete in shorter 5k races but would do longer distances. So many athletes who are able to do a half or even full marathon would probably be able to finish a sub 20min 5k, but are not represented in the data coming from 5k races. What are your thoughts?

[@Fastfitnesstips]

thanks. I think most runners will have a PB for every distance upto their longest timed run. Anyone using Strava will get this automatically. However maybe 5k's are less popular with really serious runners.

[@VincentMckoy]

I would say this was incorrect! Running 5k's properly is hard, and more serious runners do run them. I would say the more serious you are the more likely you are to fit some into your schedule. It would be not quite as serious runners who would shy away from them! Some because they know how hard they are and some for the mindset that think longer is harder!!! Each distance if ran correctly is hard! And running 5k under 20 minutes is an accomplishment not a piece off piss!! I know many people who run half and full marathons who can not run under 20mins. I'm 50 and run about 16.30 at the moment!

[@inthedesert2008]

Just did my first sub 20 minute 5km after around 5 years of different forms of running, mostly distance. At age 46. Enjoyed the video...just illustrates the scale of the achievement. I think one point to bear in mind is that 5km is a very specific event that requires specific training. The achievement came about for two reasons. Lost an additional 8-10kgs through elimination of bread from my diet. Added speed sessions and dropped my usual mileage a tad. By doing this I went from being a 22.30 runner to sub 20 in about 6 months. Next goal is to gradually hip away at the p/km pace although I know that more improvements with my physiology will be very difficult.

[@darider6286]

inthedesert2008 so u dont eat bread anymore?

[@jameshaney171]

I think we have to be honest with ourselves and take into consideration our age, weight and the amount of time we can devote to training. Try to do too much you end up injured. Try to do too little, you end up undertrained. The middle ground of maybe 35mpw is the solution I think, especially as you get up there in years 40plus and 50ish years or so. Duriander has some good things to say about fitness but describing a sub 20 5k as piss, he is just talking out of his pie hole. I would say a sub 20 puts you in some rare company and is a huge achievement.

[@GrenadR]

I started running April 2019 and my base mark 5k time was anywhere between 35-40 minutes. Took me about, probably, 11 months to be able to finish a 5k without walking (Probably due to pacing). Now my 5k PB is 23:36 and a few days ago I went on my longest non stop run at 16.6k. Since April last year I've done about 550k while taking 6 consecutive months off. 05/08/2020 My goals now are: (in order) New 5k PB (Sub 23) Sub 50min 10k (Current is around 53:40) Complete a half mara without stopping. Sub 20 5k.

[@GrenadR]

@Berwin Tan 22

[@nootnoot1463]

For a runner, then it really shouldn't be hard

[@johnnymember]

It really comes down to genetics. In my peak shape I could run a sub 20 minute 5 k but im fairly light weight…. However a 20 minute 5 k is slow for the elite runners but look at how they are built and they are in like top .1 percentile

[@xuchenglin6256]

Yeah a lot of people just overlooked the huge impact of weight. For a light weight people it just get a lot of easier. Really lucky for you!

[@jdoexrayvision]

It's a bit disheartening but yeah, genetics determine everything. You can only compare yourself to yourself. I smoke people who have been training for years longer than me and get smoked by my genetic superiors no matter how much mileage I put in.

[@MrEmanResu]

My guess is that 30 percent of the population or more could never run a 5K in 20 minutes no matter how hard they train and lean they become. It's just the reality of the situation. The other 70 percent can if they train hard and get lean. Easier said than done of course. PLUS, you have to learn how to run correctly, and many never do.

[@tommymorrison9341]

MrEmanResu if you include women but there times are on a different scale competitively

[@rabailey10]

It's kinda like me saying the bar exam is easy because I passed it on 1st try and didn't think it was that difficult. But for 99% population it would be extremely difficult if not impossible to pass especially if no studying. Same with sub 20 min 5k. People who do it easily think it's easy but its not. For most it takes a lot of training and cardio. I should tell that Garmin guy the bar exam is easy go take it now if you fail it you have no brain 😂 what he says is a joke

[@macca999311]

4 month of training at 44 I've managed to get from 37 mins to 28 min 5k.Im happy with the progress as I've only ever did 100 n 200 meter sprints.Hate all these people turning there noses up at slower runners.

[@christianswinfen5472]

I feel like it's down to genetics and muscles fibres. Also down mental and and how often you train and how efficiently. It maybe piss easy for some but not everyone knows how to train well and effectively.

[@Axman96]

I'm 16 and I ran a 19:52 5K last week

[@Fastfitnesstips]

excellent running!

[@johanwitters]

Thanks. This is very helpful, in contrast with piece-of-piss comments. A person not always appreciates his own achievements. For example one might feel his speciality at work is a piece of piss, but in reality it took you 20 years building up the experience to get to that point. Sure, after 20 years it has become a piece of piss, and surely many people could achieve this as well. However, without the context "20 years experience" that comment is total bs. I run 10k each day since the last 5 or so months. Today I've run my pr 5k: 21:50. Over time I might achieve 20:00, but right now this is only a dream. It seems unachievable and ones I do, I will not call it a piece of piss. I'm 45+

[@hermitbamboo1606]

its definitely not hard to say in the comment section that you run a 19Xx. however, stats don’t lie. many people i know actually didn’t even run a 5k but simply convert their 1 mile run time into a 5 k time.

[@MisterOptimous]

I ran a sub 36.2 minutes 😎

[@aloksingh-yp3gc]

You are my bro👍😂😂

[@cpsjuniorhigh2255]

LOL

[@theunlearnedmind7374]

You beat me by a whole minute! Well done!

[@old_fools_gold9647]

My freshman year I couldn’t even break 20 in XC. Turns out I’m the guy who needs to run long easy miles to improve. Junior year I ran 15:32. Everyone is different for sure.

[@sulemanhassan7903]

my 5k PR is 22:46.what should I do to run a sub 20 min 5k.Any training plan or diet recommended?

[@hansgeorg2962]

Hi, the biggest mistake i have seen of 5k runners, is not doing a long run. You should definetely run at least once a week for over an hour. You have to build basic endurance. And do some Speedwork too like hill sprints and intervall sessions.

[@benfennell1430]

25-30 minute squad, where you guys at?

[@Therevolution7]

We are here. I am at about a 30 minute 5k, looking to aim for 23 min in the next 3 months

[@123huskieman]

I think it's very weight related. I am 5'7 and I weighed 115lbs for my last 5k. I placed 10/1000. Although I have a great cardiovascular system, and I can fit into pretty much any sport, the lack of weight I carried really helped. I ran a 19:20 (without ANY running preperation in the months before)

[@TRonlyOne]

BigBikerBrand prove?

[@bluestar1068]

You must have great talent because that time takes training for most people

[@123huskieman]

BlueStar30 Thanks! I appreciate it. Even though I had no running preparation, I was still riding my bike +350 miles per week. 😊 That's probably why I ran so well that day.

[@123huskieman]

TRonlyOne I totally would, but that would be giving away my name, address, and other important information. Sorry! 😊

[@bluestar1068]

BigBikerBrand I feel ya. Even with loads of training my legs were so tired some races and I didnt sub 20 but some weeks I didnt train as much and i subbed 20 easy

[@sustainf]

Durianrider is full of it, in this case. Running a sub 20min 5km is a significant challenge.

[@plantbasedethos5726]

I agree, I always ran and the last 6 months just started working out to run under 20mins, it's possible of course but it takes work and dedication it's not that easy I think

[@themoss]

Totally agree with you. I have been training for almost 6months now and I almost, almost hit the 20min for the 5k.. Currently it's 20min and 16sec! wish me luck in the next few weeks..

[@BruceWayne-us3kw]

I’ve only done a sub 20 minute 5k. I ran cross country for 10 years.

[@cpsjuniorhigh2255]

impressive!

[@marksmyth5505]

Im 51 and i ran a sub 20 min 5km by training really hard,a lot of speed sessions.

[@RixterNow]

Whoa, the audio was not working for me

[@richardbanks6637]

I just managed it I have been running just to let my energy off for a few years and with a few months pushing myself for times on Strava. So I get what he's saying, I'm not a psycho runner and I didn't have to totally torture myself. But I am 6'1.5 and work out too. I do wonder if my leg workouts help over this kind of distance. But piece of **** is a bit strong. I am 30 years old and can imagine particularly after 45 / 50 training for this kind of level would be very difficult. I'm no expert though and I know there are some mad fit people that age.

[@zachflynn5298]

Used to be 155lbs running sub 22 min 5k and then took a long break from running now I’m 175lbs struggling to run sub 25 :(

[@fluorophoremusic3679]

weight makes a big difference. I'm 153 and without any real running training (all I do is boxing 5-6days per week) I run a 23min somewhat difficult 5k in dead of heat outside with elevation. When I was 175lb + WITH running a lot...I could barely crack 25min.

[@6..............]

Im also 175 lbs but im running a 5k in 18:52. You can do it!

[@sombrebros8987]

I’m trying for sub 16:40 5k and my PR/PB is 17:10 5k. (10th grade)

[@lukas-jw8vc]

When I started, I ran 6.5 km in 5:09min/km pace so I would be able to do +- 25min 5k but afrer 2 mounths (336km of volume) I lost 8kg of weight (from 78 to 70) I feel very light now and I made 5k in 19:47 (still visible fat on my body though) but didn't seem too hard to achieve sub 20.

[@trentbutler9559]

How old are you , and were you able to just go into 45km average week for 2 months without no injuries ?

[@Asdos.]

In our local running event only 30 of the 400 runners ran a sub 20. So yea hard for the general runner

[@Evan-rh9cu]

Around 2:05 you mention that a 65% age grade means 2/3 runners can do this. I'm not sure that's correct. A 65% age grade means you ran at 65% of the speed of the world record holder. For example, a 4:05ish marathon for a man under 35 is around a 50% age grade based on a world record of 2:02:xx. You can apply this check against any age grade time vs. the world record and it works out.

[@Fastfitnesstips]

Dear Evan, I am fully aware of this, but on top of the % of world record time, I calculated the percentile distribution for the population. It just so happens that 65% of WR is achievable by 2/3rd of the population. Please study the chart at 2:09 for columns 1 and 2. Thanks for taking the time to comment however.

[@tigerlee9613]

Sub 20 minutes 5km time will put you in the top 3 to 5 in a local race. This dude is right. Some genetics is involved.

[@dupondavignon869]

Don't need to comment durian, he's just the messiah of some vegan sect.

[@robdavies4294]

I didn't know they did vests in rubber

[@chromebook1361]

hi like your video! i would like to say its good to be realistic. but i do think its important not to put a number on a pedestal. one person i run with that was trying to break 18 for 5k i talked to telling him that he could do it as his track times in training were too good not to break 18! 2 days later he run 17.50 a 26 second pb for him. as for me i dont chase times i like them to come to me i do get called lazy coz i never gave a 100 percent in races. i run about 40 miles a week coasting most of the time however it works im 41 11 stone my last race was 16.50 it takes about year of this style of training to pay dividends

[@ReinhardSchuster]

Ok, and i felt bad when i did 5k in 20 min 4 sec last Oktober.

[@Captainsparkist]

Is there something weird with the audio?

[@Fastfitnesstips]

yes it went a bit wrong in this video, we have corrected it now!

[@davidkho744]

My goal is to run a sub 20 5k and i am close to that goal @ 22:54. Btw i am 17 years old and just got back into running

[@Binksy2011]

Nice but I’m 11 years old and can run it in in 19:47

[@everythingsidemen904]

@@Binksy2011 Did anyone ask though?? What's the point in flexing that your time is better?????

[@Amogus-qw5ph]

mijay banarclay chill, his time isn't good if he is aiming professionally.

[@talintogiai3003]

So I'm in xc and track and my two miles is 10:43 which means I average around 5:20 miles so theoretically I could run it in 16 minutes but I would for sure slow down on tha t third mile and I'm 13

[@jeremywilliams6246]

Griffin Good Lmao there's another .1 mile bud, 3200m also isn't two miles, you probably wouldn't break 17

[@talintogiai3003]

Haha you're right side but I broke 19 on the fourth I ran an 18:47.

[@sportingdayz9276]

Took me two weeks to go from 28:10 to 23:19. (Last year). Now I’m a sophomore running 20:40-21:00. I would be very happy if I could breaks 20

[@sethgrey4389]

Sporting Dayz wow nice

[@JustMe-lt4xv]

Yeah... I am still trying to reach a sub-20 4k

[@JustMe-lt4xv]

Almost succeeded lol

[@emilyschmidt9963]

You got this!!

[@mxs4193]

Any update? :)

[@JustMe-lt4xv]

@@mxs4193 I did it🥳 next goal is sub 20 5k 😂 (my record right now is a 24 min 04 sec 5km 😃)

[@matthewlopez8521]

I just ran a 5k in 20:07 and I’m a big man. I’m 6’2-3”, 220. It was a mind thing I believe not trying to be cliche but it’s so true

[@Binksy2011]

I’m 11 and can Run it in 19 minutes

[@knaguy]

@@Binksy2011 what is your point?

[@Binksy2011]

@@knaguy idk I just thought I would tell him what I could run it in :)

[@knaguy]

@@Binksy2011 well it didn't help anyone in anyway