To achieve a sub-20 minute 5K, incorporate the following types of training into your routine: Intervals: These sessions involve repeated efforts at your target race pace with relatively short recoveries. Aim for a total of around 5K of cumulative hard efforts, adjusting your pace and recovery times as you progress.The last part of your warm up is to get your body prepared for what it’s about to do, a 5k run. 3. 5k Run Specific Exercise Running Strides. Start off by jogging and gently increasing your pace to 90% of the maximum speed that you intend to run during your 5k. Running 60 metres 2-3 times will be sufficient. This 5K training plan is designed for runners who are looking to finish at a time under 20 minutes. It's designed for runners who are finishing 5K's under 23-21 minutes already but need a little extra structure and guidance to get to the next level. This is a 12-week training plan that offers interval training days, hill repeats, fartleks
Tempo runs, also known as lactate-threshold runs, are run at a pace about 25-30 seconds per mile slower than your 5K race pace. So for a sub-20 minute 5k, 7 minute per mile pace. So for a sub-20
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