How To Run A Sub 20 Min 5K

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    Not an uncommon goal for many of you…running a SUB 20 MINUTE 5K! In this video we show you how to run a sub 20 minute 5K using a simple speed workout …

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    44 COMMENTS

    1. Hey great video. i have a couple things i am training for. one is a 300m sprint (need to get under 52.5 seconds) and a mile and a half (my current times range from 12:1511:30) i have been training and running for over a year and i am not seeing much progress at all. What can i do at these shorter distances. I would like to get my 300m sprint to about 49-50 seconds (i just ran it yesterday at 52.1) and id like to get my 1.5 mile somewhere around 10:30. Oh, i am 41 years old, not 21 ;o) I am in the best shape of my life and am a big guy at 5'9" 215 lbs but i am only about 15% body fat. so thats a lot of weight to get around the track. my resting heart rate is about 56 so i am in really good shape, i just cant seem to increase my run endurance. i dont know what i can do to increase my endurance in the shortest amount of time. thanks for the help.

    2. I'm looking for advice to running a faster 5k without sacrificing any of the strength I've previously gained barbell training. My 5k is currently at 22:00, and my strength is at squat 280×5(reps)x3(sets), bench 180x5x3, and deadlift 335x5x1. Is heavy strength training even compatible with endurance sports?

    3. I'm currently stuck around 22' on the 5k and this morning I have tried a "softer" version of your workout .. 5 mins warm up , then 4 x 800 in 3:10 ( I have a running watch and I set my pace in between 3'50" to 4' per km' ) with a slow jog of 200, and then straight into 1km at Heart rate zone 2 ( recovery run) . I thought this initial speed workout could possibly take me closer to 20', build up a speed endurance a bit before actually following your workout. What do you think?

    4. I'm a recreational runner, running 3 times a week, 3-4 mile runs to keep fit – I was probably running a reasonably comfortable 25min 5K. But recently I decided to take up the sub-20 5K challenge. I have doubled my weekly miles, introduced speed work carefully (focusing initially on longer intervals 800m-1k because I haven't sprinted for more than a decade). I'm making good progress thanks in no small part to your videos and advice. My question is about the long run. I find I am increasingly conscious that my form is not great when I slow down to conversational pace. I have filmed myself on the treadmill and its clear my form improves dramatically below 8min mile pace. I really appreciate the benefits of the long run for building mental and physical stamina and aerobic capacity but in order to cover the miles I want to be running about 9min mile pace. Do you have any advice about how to maintain form on these slower runs?