How to run a sub-20 minute 5k with 6-weeks training
Running a sub 20 minute 5k is no mean feat and it’s something that many keen runners aspire to do. To break the 20 minute barrier, you need to have a solid base level of fitness, but you also need to ensure you’ve done sufficient training beforehand.
So, whether your training for a competitive 5k race, a Saturday morning park run, or you’re just looking for some Strava kudos, our 5k training plan will help you towards hitting your next goal and ensure that you’re in the best place possible to smash the 20 minute mark.
How fast do I need to run 5k to go sub-20?
Well, if you run exactly 4:00 minutes / km, then you’ll be dead on that 20 minute mark. Of course, there are many ways to actually run a sub 20 minute 5k, but we’d recommend keeping it consistent and aiming to hit 3:58 or 3:59 minutes / km.
Running your first 1k in 3:30 minutes is all well and good, but come that 3k mark (when the pain tends to kick in), you’re going to regret it. So, to ensure you’re really hitting that consistency with your running, we’ve included a number of different types of exercises in our plan, including tempo running, hill sprints, and strength workouts.
Before we get started, here’s a quick glossary of the terms included in the training plan:
- Endurance: Simply put, this is any run over the 5k mark. This will help to build up your heart strength, get miles in your legs, and improve base-level fitness.
- Easy: Your easy pace should be about 65% of your 5k time. So, in this case, around 5:00 minute / km. You should be able to chat throughout this pace.
- Moderate: Given the goal, your moderate runs should be around 4:30 / km. You likely can’t hold a regular conversation at this pace.
- Hill Sprints: Try to find a hill that allows for 2 mins worth of uphill running, then an easy jog down for recovery.
- Workout: Your workouts are crucial for building up speed. Check out our strength training exercises for runners, to get started.
- Rest: This is perhaps the most important part of your training. Check out some of our yoga routines for good things to do on days off.
Right, we’re ready to go. Lace up and strap in, in only 6 weeks you’ll be running a sub-20 minute 5k.
6 week sub-20 5k training plan
| Mon | Tues | Weds | Thurs | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| 1 | Rest | Run 4 x 1k @ 4:00/ km with 90s recovery | Rest | Run 6 x 800m @ 3:15/km, 200m recover | Rest | Workout | Run 8k endurance |
| 2 | Rest | Run 10 x 400m @ 90s/400m, 60s recovery | Run 30 min easy | Run Hill sprints 30 min (everyone’s favorite) | Run 20 min moderate | Workout | Run 11k endurance |
| 3 | Rest | Run Hill sprints 30 min | Run 35 min easy | Workout | Run 6 x 800m @ 3:15/km, 200m recover | Workout | Run 15k endurance |
| 4 | Rest | Run 4 x 1k @ 3:55/ km with 60s recovery | Run 20 min easy | Rest | Run 10 x 400m @ 90s/400m 60s recovery | Workout | Run 11k endurance |
| 5 | Rest | Run 25 min easy | Run 5k in 4:10/km | Rest | Run 30 min easy | Workout | Run 7k endurance |
| 6 | 3 x 1k @ 3:45/ km with 60s recovery | Run 30 min easy | Run 5 x 600m fast + 300m sprint, 30 sec recovery | Run 20 min easy with 5 min hard in the middle | Rest | 15 min easy | Race Day! |
Nutrition
Doing the correct training for a sub-20 minute 5k is only one part of the equation. It’s also important that you give your body the correct fuel to power you through. To help, we’ve put together a brief list of some great nutritional tips ahead of the big day.
Find Your Routine
In the lead up to a big race, it’s important to start as you mean to finish. The worst thing you can do is change your diet suddenly on race day. Given the distance, you shouldn’t required energy gels or substitutes. However, the same principles still apply – don’t decide to try something new the day, or even the week before your big day.
Complex Carbs
Complex carbs are your greatest friend. Wholewheat pasta, brown bread, potatoes, fruit, porridge and healthy grains with lots of slow release energy will keep you going through the ‘wall’. They’re packed full of nutrients such as fibre, vitamin C and calcium.
Pre Race
Carb loading is definitely one of the best parts of racing, but it’s important not to overdo it – especially when you’re going to the quick sub 20 minute 5k. Go bananas on the pasta the night before and you might end up
feeling sluggish on race day.
Race Day
If you’re used to having a cup of coffee before a race, do it. Keep your routine. We recommend a good hearty
breakfast, avoid high fat foods like dairy and meats, keep it relatively plain with porridge/toast/fruit.
Ready to smash that 5k time? Check out what 5k races are coming up near you.
Hi Aidan, I’m 57 and running 5km in a little under 21 min. I’m at day 4 of the 6 week training schedule to get under 20 min. The day 4 run is 6 x 800m @ 3:15/km, 200m recover. Is that a typo? Is it really 800 m @ 3’15”/km or is it 800 m in 3’15”? Thanks. Failed at day 4.
Hey! That’s an awesome 5k time. It is 800m at 3:15 / km. That said, these 800m sprint sessions are really designed to test you and certainly for that first set it’s unlikely to be hitting that pace. As mentioned, the training plan is really just a guide to inform and structure your training. There’s definitely no cases of failure when following a plan! Let me know if that helps, and if you’d like to chat further do feel free to email me aidan@letsdothis.com. All the best.
Thanks so much Aidan!
Hey Aidan,
I was wondering how much rest should I have in between the 400m repeats (10x400m @ 93s/400m) ?
Thanks
Hi there. There are 2 sessions of 10×400 @ 93s/400 but the rest time in between isn’t specified?