Want To Run A Sub 20 Minute 5k? Here's How!

[@runningcafe1]

For a more detailed, written account, check out my blog post here: www.runningcafe.online/post/how-to-run-a-sub-20-minute-5km-top-tips-from-a-17-44-5km-runner All of the gear I use for running, and to make my videos, is linked in the description. 👟 🎥 What's your 5k personal best, and what's your 5k goal? Let me know!

[@JackD87]

19:33! Aiming for 19:10 next 🙌

[@runningcafe1]

@@JackD87 you got this! 🙏

[@elistewart1780]

23:12 is my current time, sub 20 is the goal. I feel like my mind is restricting me - I just keep setting PBs but they are always 5-30sec better than my last time. I just don't think I can run that fast for that long. I'm fine with this, still improving but I feel like if I could switch off my brain and just run to the pain I would reach my goal.

[@gidgiddoni9919]

My goal as a 48 year old runner that started a year ago but took the winter off (nov-Feb) is a 20 minute 5k. My last Parkrun a week ago was 23:33. So still a loooong ways to go.

[@runningcafe1]

@@gidgiddoni9919 Best of luck, you got this

[@savagenoob2832]

Ran a 19:47 after 1 year of training. Built up to consistent 40 miles a week. Did a threshold run, vo2 max intervals and a long run every week.

[@runningcafe1]

Awesome work. Sounds like the commitment to training paid off!

[@PoetWithPace]

Top tips! Just ran a 19 ish minutes parkrun this morning on a wet and muddy course. Such fun!

[@runningcafe1]

Hell yeah, 19 minutes is a great time! Especially on a wet and muddy course. Congrats!

[@reprobatemind7792]

Nice video. Small error i spotted at 3.10 in the video. 3.40/km is a lot quicker than 6.15/mile. It's more like 5.53/mile

[@runningcafe1]

Hey, thanks for pointing out the error. I've pinned your comment so everyone is aware.

[@marksmyth5505]

Im 51 and i did my first 5km in 19:57,i was doing 6x1km under 4 min with 1:30 sec recovery once a week as part of my training programme 🙂

[@runningcafe1]

That is a massive time for your age and for the amount of training. I can only take my hats off to you, because that is an incredible achievement. Congratulations!

[@JM-rm3lt]

Incredible

[@master9772]

achieved sub 20 min yesterday with a 19:24 at bushy park which helped the pace

[@goodyeoman4534]

Nice. Have you done loads more since this comment?

[@JM-rm3lt]

Thanks for the tips. I’m hovering on 20:11. Really hope it comes soon.

[@runningcafe1]

Nice job, 20:11 is so close. You're literally seconds away. You got this!

[@mrdavester]

4th season of running and finally ran a 19:33. Age 50. Biggest changes I made were #1 diet. I lost 20lbs. Other than that, I spent 2.5 months running 40kms per week zone 2, and did 1 progressive interval workout per week. Now I'm after sub 19 min..😅

[@limhan3209]

Used to run for my school, hardly ever ran since. Read an article about a 70 year old women who ran 5k in 22 mins, i was inspired to go for a run and find out how many minutes behind an old lady I would be....answer = 7 mins ! she's one quick nanna 💯 . Edit- i meant to thankyou for this video but forgot so, thankyou 👌 it will help me in my noble cause of beating that old ladies time 😅

[@ssppo4703]

Test your caffeine intake pre race day to avoid catastrophes :)

[@dledge2689]

Monday - 8x800 track intervals 90 second rests (will shorten the rest time gradually) Tuesday - 1 hour easy run Wednesday - 1 hour easy run (4-5 strides at end) Thursday - Rest Friday - tempo 10k (45-50 min) Saturday - 90 minute easy long run Sunday - rest I’m on week 3 doing this training. It’s about 30 miles a week. Did a 5k this week 21:58. Hopefully I can get a sub 20 before end of year. 48 year old male. Personal best 20:10 in 2019

[@mrdavester]

I would add that a good race strategy is an essential. When you are at your running limit, proper execution of the 5k is paramount. For example, i have my best times when i go out 'easy' for the first 1km.. get my legs under me, then start negative splitting as your energy permits.. far more enjoyable too..

[@nathanjones2214]

Nice vid! I am a triathlete so get a lot of fitness from biking and swimming. For people like me, that do other endurance sports concurrently, I recommend focusing on quality runs and not junk miles. A couple of runs, either interval or tempo, with a slightly longer run later in the week, will do the trick. This is because the main limiter, in my case, is not my engine, but rather my leg strength. Another thing I thought I would mention is flexibility and range of motion in hip flexors etc. This is massive in elite runners and something that makes a huge difference in performance. Just look at the stride length and ease of Mo Farah or any other pro.

[@ijherafelyusoph7012]

sir good quality content. keep it up sharing your knowledge about running

[@sergiodoriobranco8727]

Hi boy congrats you video for 5 km I am 70m years old veteran in Brasil

[@paxundpeace9970]

For Interval Training The rest or recovery between each interval can be done different. Standing recovery, Walking recovery Jogging recovery

[@runningcafe1]

Agreed

[@qu5492]

My personal best is 18:17 been a while since then probably 4 years I have been doing lots of running thinking about beating my best.😮 Need to probably do some speed I’ve just done slow runs recently. I did recently get a 3:17 marathon with only slow runs did not go any faster then 9 min pace people were really surprised by my time including me. I started at a little bit above 8 min pace then through the race I just kept picking up the speed and was running 7:15 miles during the end had really good negative splits.

[@runningcafe1]

That's a quality personal best, bet you're pleased with that! Interesting you mention about the slow running during training and smashing out a marathon time as fast as that. I'd say 85% of my runs are at a very relaxed pace, and I very rarely go above 8 minute miles, and I also literally just got my marathon PB today. The endurance building slow runs are the most important thing to building speed in my opinion. Congrats on your time!

[@frankMIALL]

Craig!, it's mote park!!!!!, my home town. I run mote park all the time, parkrun Maidstone River parkrun. Great video and yes my goal. 21,19 last week so I know it's tough be that's the goal!!! I'll like, sub etc. Thank you, Frank

[@runningcafe1]

Mote Park is great but I find it a bit too hilly and repetitive. Maidstone is better for a fast time. When it's a breeze free day, I find the sea parkruns the best. I recently ran a 17:44 5k in a sea parkrun and it was really fun. Good luck with your goals!

[@frankMIALL]

@@runningcafe1 thanx mate you too

[@velogoo]

PB is 18:55 but that was about 12 years ago, although my target is to beat it. Currently at around 20:30 on around 20km/week plus some cycling but I have been sub 20 on less. My problem is that whenever I up the distance I seem to get niggles and injuries no matter how careful I am. If I can crack that problem I'll be very happy!

[@runningcafe1]

Awesome personal best and sorry to hear about the niggles giving you grief. It's great that you're cross training on the bike so you can reduce the risk of injury, nice work!

[@ProgramArturo]

Hace 5 años entrenaba para 800 metros en pista y con mi entrenamientos (eran muy fuertes todos los días) corria las competencias de 5 k en 17:11 fue mi PB, hace cómo dos años dejé el atletismo y recien hace cómo 5 meses empecé a entrenar para correr distancias largas (5 k), mi volumen semanal ha sido de 60km en promedio por semana (rodajes suaves, entrenamientos de umbral y de intensidad), este domingo 30 de septiembre corro mi primer 5k despues de mucho tiempo y pretendo bajar de los 20 min! 👋

[@ProgramArturo]

Update: hice 19:42 en esa carrera 💪 vamos poco a poco

[@daysandwords]

Hi - thanks for a short and to the point video with good info on this stuff! I'm sure you've realised by now but your pace converstion at 3:12 is out by a bit. A 3 minute 40 KM is a 5 minute 53 mile not a 6 minute 15 mile.

[@runningcafe1]

Good spot, just realised that. I work in miles so always struggle with kilometres. Still, I should have double checked that and fixed prior to upload. Thank you!

[@johnny6767g]

My best pace that I can hold for a minute is 6:44 mile, but give me another year

[@tombarr2536]

My pb for 5k is 19.10 but haven't really focused too much on this distance. It was at a park run which was all grass so interested to see what I would get on the road 😊

[@runningcafe1]

That's a quality PB for a 5k mate! I bet you'd be able to get into the 18 minute zone on road

[@tombarr2536]

Cheers Craig. Looking to get manchester done then focus on some shorter stuff 👍

[@dgurley87]

2:12 If you can run a 7 minute mile for 45 minutes, surely you can run sub 20, right? That is moving!

[@synclab5637]

my pb is 22mins, hope i can shave off 2 mins this upcoming race 😁

[@juliuscalisthenics1168]

My best right now is 21 min and 8 sec. How Long Will it tale me to get a sub 20 then?

[@kevincastro6232]

What running Watch you use? And what whatch do you recommed for begginers?

[@runningcafe1]

Hey, sorry for the delayed response. I use a Garmin forerunner 945. I think it's a superb watch as it has a long battery life, is comfortable, has map capability, waterproof etc. For beginners looking just to run, probably a lower end Garmin forerunner watch. To be honest, you can always find a great watch on sale so it's worth having a look round 🙏

[@envaya9838]

I think 3:40/km is a bit fast for intervals, maybe for 400m but not for 5x1k

[@Ozzy1984_]

Im down to 19:13 pb now. Sadly for me, my 12 year olds 5K pb is 17:22, so I've got a lot of improvement to do to catch up with him.

[@runningcafe1]

19:13 is a wicked time, well done and it can only get better. Massive congrats to your lad for a 17:22 PB, sounds like a running superstar in the making

[@markg99]

This all seems like a lot of hard work. Could I just shave my legs instead? 😅 Awesome tips mate. All seems to make sense. Endurance seems to be a really big thing. I've been following an ultra training plan with a real mixture of distance and speed work, and accidentally ran my 2nd fastest ever 5k during an interval workout last week 👍🏻🥳🏃‍♂️

[@PoetWithPace]

indeed it is hard work! If i shave my legs can i go quicker?

[@markg99]

@@PoetWithPace 😄 yes mate, I reckon shaving your legs could knock a second or two off a windy parkrun! I'll let you try it first 😁👍🏻

[@PoetWithPace]

@@markg99 i think you should try it first as you suggested 🙂

[@runningcafe1]

Haha, unfortunately I don't think shaving your legs will have an aerodynamic effect mate :( In my opinion, the biggest predictor of race performance for any distance is endurance so those base building runs are absolutely crucial. From your vids, looks like you're putting in tonnes of those. Accidentally running that fast 5k during training definitely shows those mileage building workouts are having an effect!

[@PoetWithPace]

@@runningcafe1 absolutely!

[@ludovicchanu9677]

These Tempo runs are something I've never really tried nor seen in a programme. How does it work ? Do you carry them out on a weekly basis? What's the duration and content of a run that includes such an activity ? I'm curious ! @runningcafe1

[@runningcafe1]

Hi mate, so sorry for the late response on this one. Must have missed it in my notifications. A tempo run is usually a bit slower than your 5k pace, so tough but not ridiculously tough. It should get you used to working at your threshold pace for a longer period of time so faster running feels easier come race day. I do typically do one or two tempo runs a week, usually at least 5k - 8k, but try not to do too many of them as I am a believer in the 80/20 principle where you spend most time doing slower and more relaxed runs with a lower volume each week going harder and more intense. I believe it helps, could be worth a go mate! Thanks 🙏

[@goodyeoman4534]

I think I've been training wrong as I do a pretty much max-effort 5K three or five times a week. I'll hold back and do more tempo runs instead but maybe do 6-7K rather than 5k.

[@DBT-Basics]

thats a fast pace... I just got 6mph 2 mile pr 20 minutes 2 mile was great...

[@runningcafe1]

Congrats, that's a proper fast mile!

[@XianeXeee]

22:35 as a sophomore in HS at 15 years old

[@PhiyackYuh]

Do you really need to up your mileage just to be able to run 5 k fast? What about max of 10-15k with structured training?

[@runningcafe1]

If you look at the fastest 5k runners you'll see that they run lots every week. More mileage tends to mean more fitness, though mileage isn't the only important thing when it comes to fitness. There are some people who can knock out a sub 20 5k with only 10-15k training but I think they are rare and the exception.

[@BlindHatchet]

Which mile should be the fasted in a 5k?

[@runningcafe1]

They should all be pretty consistent. It depends what kind of runner you are as some can go off very fast then hang onto to that sub 5k pace through some discomfort, whereas others like going off at a steady pace then pushing it in the last mile. Personally, I like to be consistent for the first two then ramp it up in the last mile.

[@Błiz.mp3]

​@@runningcafe1When your competing in actual XC races (like me, Im on a high school team.) That's kind of hard to do since we want to get out fast which burns us out later on. I'm no exception, my 1st mile last race was a 5:41 and my second mile was a 6:11.

[@rafaelodossantos4210]

What is your vma for such pr? Mine is 16 kmh it s hard running sub 20 5km 😢

[@runningcafe1]

Sorry, what does VMA mean? Is that vo2 max? If so, I have no idea what mine is 😬

[@rafaelodossantos4210]

@@runningcafe1 hi actually The maximum aerobic speed (MAS), expressed in km/h, is the lowest speed at which your. aerobic metabolism is required to work at maximum capacity. This is the max speed you can run for around 6 minutes

[@sawdoctony]

Hi good advice. I have been running for the last 5 years and am now very fit. I ran a 3 hr 30 marathon and a 1 he 36 half in the last month. My 5k PB is 21 33 and I would love to go sub 20 but I dont seem to be able to run below 4min/km pace. I can run no prob 4.30 but going quicker than this and I get sharp headache.

[@sawdoctony]

So ran a 5k tonight and did manage to PB! Was 21:33 and managed a chip time of 20:59. Very happy with that and on we go !!

[@aliasgharkhoyee9501]

​@@sawdoctony How have you progressed since this comment last year? Right now I'm in exactly the same position as you were, so I'm curious.

[@sawdoctony]

@@aliasgharkhoyee9501 no further progress - the second half of 2023 was a washout with injuries and I am finding it hard to get back to the same speeds. Still working on it - a few HM s recently

[@itzmax69]

Last year I ran a 18:09 5k at park run 🏃

[@runningcafe1]

Hell yeah, that's an awesome time. Well done!

[@conradburdekin722]

Hi Craig good video! I recently ran 19:56 which I was delighted with. Quick question: I’m running the Thames 100k in September as my first ultra. My training plan has several runs ‘at ultra race pace.’ But how on earth do I work out what that is?? About to do Manchester marathon in 2 weeks (first marathon) and ambitious goal is 3:30 so 5 m/km or 8m/mile. Thanks so much

[@PoetWithPace]

see you in Manchester in 2 weeks time!

[@runningcafe1]

Cheers Conrad! 19:56 is a great time, congratulations! In my opinion, ultra pace should be even slower than your 'comfortable talking pace' and I always try to stay in zone 2 out of 5 on my watch in terms of heart rate. From the ultras I've done, I always feel much worse later on if I'm in zones 3 or 4 in the early stages and I decide to grin and bear it for those initial few hours. It's definitely the long game, but the key to having an overall strong ultra race start to finish is to keep the effort low but very consistent. That being said, you will definitely have low moments during a 100k; that's one hell of a distance! As long as you've put in your base building mileage, roughly 50 or more miles a week, consistently then you'll be fine on race day. Best of luck for the Thames Path 100k and for the Manchester Marathon. Smash it!

[@conradburdekin722]

@@runningcafe1 thanks so much, really value this advice from someone who’s been there and done it and is a fair bit further along than me. Same in training - steady, steady all the way? Do you incorporate any speed work / tempo runs in training?

[@conradburdekin722]

@@PoetWithPace will do! What time you hoping for?

[@PoetWithPace]

@@conradburdekin722 Sub 3!

[@PatrickStar_24]

I'm 38 years old and woke up and decided I wanted to run a 5k. I haven't ran a 5k in 20 years and haven't even ran in over 10 years. I have a race in 2 months. After 2 weeks of training I did a 5k time trial on a hilly park course and ran a 24:27. Do you think I have enough time to get to a sub 20 5k in 7 weeks? My PB 5k is 17:05 when I was 18 years old on a cross country course.

[@bart170]

100th comment.

[@lean2281]

Piss easy. Dont try and tell people its tough

[@runningcafe1]

It's all relative though. For some, it's easy to smash out a sub 20 minute 5k but for others it's a really big deal and a big goal for them. Depends on where you are at with your fitness.

[@lean2281]

@runningcafe1 but in reality. Its poor. Only 5km times of 16 or 15 and below are worth respect. Others are just a poor level of fitness

[@mmmyeahh]

@@lean2281lol, this a troll comment, and was funny!

[@lean2281]

@@mmmyeahh I'm not trolling. I am serious